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INSTRUCTIONS - Nutritional Analysis Tool, ver. 2.

Use Internet Explorer (this is easier to set print print-outs for the Landscape orientation). Type in address: Select the button in the left margin: NAT Tool Version 2.0. You'll then see a three-column window (STEP 1, STEP 2, STEP 3) Although you can get the full instructions on how to enter data from the NAT 2.0 Help button in the left margin, this program is pretty easy to figure out. STEP 1 (personal information). Select your appropriate Age & Gender from the drop down list. If you are neither Pregnant nor Lactating leave that choice blank. STEP 2 (select food to be analyzed). This is where you'll be spending most of your time. The trick here is deciding what key word to enter for each food you ate. If you enter one not in the search database, you'll come up with zero entries. If that happens try entering a different key word. For example instead of "oatmeal" (what you ate), you might try "cereal" and select oatmeal from the drop-down list. Instead of "coke" enter "carbonated beverage". To enter your first food, type in its name and click on Add Food button. Then you'll see a long submenu to choose from (you may have to scroll down the list a lot). After you have found the food that most closely matches what you ate, click on Add Selected Food. You will then see a Serving Size screen with a given serving size in it. If the serving size is not close to what you ate, select a more appropriate one from the drop-down selection. Then type in how many servings you ate of that quantity. Then click on Add this Amount. This will bring you back to the Add a New Food screen. Add the rest of the foods on your list the same way that you did for the first one. When you finished adding the last food, and am at the Personal Diet List scroll to the bottom of the

screen and click on the button on the lower right, Analyze Foods. You'll then see the your analysis in table form: NutritionTotal-Rec.-% Rec. However the table shows only 9 nutrients. To display ALL the nutrients click on the button at the bottom Display All Nutrients. (It may give you a pop-up window saying that the database is incomplete - just say OK and proceed). Print this out using the Print icon from the menu at the top (it will only be 1-2 pages). You will need this later! To get the spreadsheet showing what nutrients are contained in each food click on the button on the bottom Display Nutrients for Individual Foods. You will then see your food list at the top (Food1, Food2, etc), and if you scroll down you'll see the spreadsheet. If your spreadsheet too wide to print out on standard 8 1/2" wide paper, you will have to print it out in Landscape mode from your browser (for Internet Explorer select from the top menu: File, then Page Setup, then check Landscape orientation). Then print this out using the Print icon at the top (it will be 2-4 pages). You'll need to turn use this also, to fill in your worksheet. You can now log off and fill in your worksheet below: Name ________________________ Last First Fill in: Age: _______ yrs Gender: M F Body Wt: ______ Lb Body Wt: ______ Kg (Lb 2.2)


Diet Analysis
24-Hour Recall A. Components of Energy Intake:

To get "Your Intake" values (g) for Protein, Carbohydrate, Fat-Total, Saturated Fat, Monounsaturated Fat, and Polyunsaturated Fat, - copy the values from your print-out column "Analysis Tool Total". Multiply each by the factor below (4 or 9) to get Kcal. To get "% of Total Kcal" divide the "Kcal" column by Total Kcal (Calories) and multiply by 100. Round values to nearest whole number. My Total Kcal are _________ kcal (Calories)

Nutrient Protein (Pro) Carbohydrate (Carb) Fat - Total (Fat) Saturated fat (satF) Monounsaturated fat (monoF) Polyunsaturated fat (polyF)

Your Intake (g)

Multiply by 4 4 9 9 9 9


% of Total Kcal

How many grams of Protein did you consume per kg body weight? (grams Protein body wt in kg) Endurance athletes should obtain 1.2-1.4 g protein/kg body weight. Did you consume this amount? Weight training athletes should obtain 1.41.6 g protein/kg body weight. Did you consume this amount? _____g Pro/kg yes no



The American Heart Association makes the following recommendations. Did you meet the recommendations listed below: 30% or less of your kcal from total fat 10% of your kcal from saturated fat 300 mg or less from cholesterol yes yes yes no no no

How many grams of Carbohydrate did you consume per kg body weight? (grams Carbohydrate body wt in kg) According to the American Dietetic Association athletes who compete in endurance events or train exhaustively on consecutive days should receive 65% to 70% of their kcal from carbohydrate. Did you receive this amount? Recommendations for carbohydrate intake have also been stated based on body ____g Carb/kg

yes no

yes no

weight. This is particularly important for athletes whose total calorie intake does not match their expected needs. Athletes involved in heavy training may require as much as 810g carbohydrate/kg body weight. Did you receive this amount?


Meeting RDAs for Vitamins/Minerals

Did you get at least 67% of the RDA for the nutrients listed below: If not place an X or highlight the nutrient. Calcium (Cal) Iron (Iron) Vitamin A (VitA) Vitamin C (VitC) Thiamin (Thia) Riboflavin (Ribo) Niacin (Nia)

C. What Foods Were Highest in.....

This section will show you what specific foods you ate during the 24-hr period that contributed to your intake of fat, cholesterol, sodium, and other nutrients. Using the Spreadsheet of your printout (food1, Food2, etc), what one food in your 24-hr list was the highest source for each of these nutrients or food components? Nutrient Calories (Calories) Protein (Pro) Fat (Fat) Carbohydrate (Carb) Fiber (Fiber) Sodium (Na) Potassium (Pot) Saturated fat (satF) Monounsat fat (monoF) Polyunsat fat (polyF) Cholesterol (Chol) Highest food source (fill in)

D. Additional Useful Nutrition Stuff on the Web

Food composition (USDA Lab) RDA Tables ASNS Nutrient Information: summaries Food Guide Pyramid Dietary Guidelines for Americans, 2000 Food and Nutrition Information Center (FNIC). Enter Sports Nutrition as a search term Gatorade Sport Science Institute (GSSI) When you get into the reference desk of this web site it asks for a username and password which you select the first time you log on. Access to information is free and provides nice summary papers written by leading sports nutrition authorities.