Paper details
Project Requirements and Expectations
o Input all foods and beverages consumed for three different days into Diet & Wellness Plus and
correctly generate 3-Day Average report as outlined above.
• Failure to do so will result in an incomplete and incorrect submission, resulting in a final grade
of 0 on the project. No exceptions.
o Organize analysis project exactly as outlined in directions, no exceptions.
• Include same numbers, letters, etc. when “bulleting”, organizing and answering project
questions.
• Setup must be:
▪ Question then Answer immediately follows. You may still use complete
sentences, but the question must be present prior to answer. No exceptions.
▪ Every question must accompany your answers.
▪ Distinguish between questions and answers by using different types of fonts, or
color of font (one color or type of font for answers that differ from questions, or
put answers in bold or questions in bold and answers not in bold), etc.
▪ Be clear and concise, do not have me searching for your answers! The easier
you make your answers to find the more efficient I can grade.
▪ Failure to do so will result in deduction of points.
o Answer every question.
• The information used for your final analysis project will come from the 3-Day Average report
(as listed above).
o Keep in mind,
• When analyzing data and answering project questions do not list information in terms of day 1,
day 2, day 3.
• The only time it could be appropriate to organize in days (day 1, day 2, and day 3) would be
when charting foods in the CHO (4e), Fat (5i), and PRO (6f) charts.
• You generated averages when you completed the 3-Day Average report. There is no need for
you to average anything. You will extract the values/numbers from the 3-Day Average report to
answer most questions.
o Important when submitting,
• Upload two attachments:
▪ 3-Day Average report as a PDF
▪ Completed analysis project as word doc or PDF
• This is necessary in order to grade your project and failure to comply will result in a 0 on the
project. Absolutely no exceptions will be provided.
Ask questions if anything is unclear!
Analysis Project Begins Here
1. Dietary Recall; review Intake VS Goals report
In no less than 10 complete sentences, summarize your overall diet. Making sure to include
discussion of high & low nutrient intakes (macronutrients and micronutrients); implications of your
nutrient adequacy (2/3 of the required DRI is adequate for most) and how you would rate your
overall intake.
2. MyPlate
a. Recreate the MyPlate Analysis report from the 3-Day Average report here. Make sure to
include the food group, recommend intake, actual intake, and %.
Do not copy/paste or screen shot and insert. You must recreate; no exceptions.
**Suggested chart/table set-up**
Food Group Recommended Actual %
b. In no less than 3 sentences, write a specific evaluation of how your MyPlate looks.
c. Identify at least 2 patterns you see that may have negative effects on the nutritional adequacy
of your diet.
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d. Identify at least 2 patterns you view as positive effects on the nutritional adequacy of your diet.
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e. Provide at least 2 suggestions that would have better met the MyPlate recommendations.
(Original thoughts only; do not use the recommendations provided in the MyPlate Analysis
report).
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3. EVALUATION OF CALORIES
a. Based off the Intake VS Goals report, does your caloric intake meet your needs?
b. Regardless if you met, exceeded, or were under the DRI for calories; do you personally feel as
though your caloric intake meets your needs? Explain why or why not in at least 3 sentences.
c. Provide at least 2 adjustments you could recommend if someone is wanting to lose weight.
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d. Provide at least 2 adjustments you could recommend if someone is wanting to gain weight.
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4. CARBOHYDRATE EVALUATION
a. How many grams of carbohydrates did you consume on average?
b. How many kilocalories do they represent?
c. What percentage of your total calories were obtained from carbohydrates?
d. What is the AMDR for Carbohydrates? How does your % compare to the AMDR?
e. Divide and chart/list all your carbohydrate (CHO) foods into 3 Categories (see categories
below) including the food, individual grams, and total grams of carbohydrates consumed
in each category. You must list all CHO food sources from all three days. You will obtain this
information from your Intake Spreadsheet. You decide how to classify each food. Additionally,
you may use a graphing program to chart the information if you like. An example of the
chart/table is below.
Category 1: Complex Carbohydrate foods (Breads, pasta, grains, etc.)
Category 2: Nutritious Simple Carbohydrates (milk sugars and fruit sugars)
Category 3: Concentrated Sugar foods (candy, cakes, donuts, soft drinks, etc.)
**Suggested chart/table set-up**
• In no less than 5 complete sentences, discuss and summarize the nutritional
implications and health consequences of these food choices and patterns seen while
charting.
f. How many grams of fiber did you consume on average and how does your intake compare to
the recommendation of 25-35 grams per day?
Review the Intake Spreadsheet. List at least 2 of your richest food sources of fiber and how
many grams each provided.
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List at least 3 foods someone with a low fiber intake could consume in order to increase total
fiber intake. Must include the serving size (in ounces or cups) and amount of fiber provided for
each food.
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Category 1: Complex
Carbohydrate foods
Category 2: Nutritious Simple
Carbohydrates
Category 3: Concentrated Sugar
foods
Food; individual grams Food; individual grams Food; individual grams
Food; individual grams Food; individual grams Food; individual grams
Food; individual grams Food; individual grams Food; individual grams
Food; individual grams Food; individual grams Food; individual grams
TOTAL grams Complex
Carbohydrate foods:
TOTAL grams Nutritious Simple
Carbohydrates:
TOTAL grams Concentrated Sugar
foods:
5. EVALUATION OF FATS/LIPIDS:
a. How many grams of fat did you consume on average?
b. How many kilocalories do these represent?
c. What percentage of your total calories on average were fat calories?
d. What is the AMDR for fat? How does your % compare to the AMDR?
e. Calculate your personal daily value for fat (reference How To 5-2). Show all work for max
points.
f. How many grams of polyunsaturated fat did you consume?
What % of your fat intake was polyunsaturated fat and how does it compare to the
recommendation of 20% of calories? Explain health implications in no less than 2 sentences.
g. How many grams of saturated fat did you consume?
What % of your fat intake was saturated fat and how does this compare to the
recommendation of 10% of calories? Explain health implications in no less than 2 sentences.
h. How many mg of cholesterol did you consume and how does it compare to a recommendation
of less than 300 mg daily?
Which foods contributed the highest levels of cholesterol in your diet? List at least 2 foods and
amount of cholesterol each food provided.
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i. Chart/list the foods that provided amounts of SATURATED FATS VS UNSATURATED
(monounsaturated & polyunsaturated) FATS in your diet. Use your Intake Spreadsheet
report. List the food, individual grams and total grams of saturated and unsaturated fats
provided. You must list all Fat food sources from all three days.
**Suggested chart/table set-up**
• In no less than 5 complete sentences, discuss and summarize the nutritional
implications and health consequences of these food choices and patterns seen while
charting.
Saturated Fats Unsaturated (Monounsaturated and
Polyunsaturated) Fats
Food; individual grams Food; individual grams
Food; individual grams Food; individual grams
Food; individual grams Food; individual grams
Food; individual grams Food; individual grams
TOTAL grams Saturated Fats: TOTAL grams Unsaturated Fats:
6. EVALUATION OF PROTEIN
a. How many grams of protein did you consume on average?
b. How many kilocalories do these represent?
c. What percentage of your total calories on average was protein?
d. What is the AMDR % for PRO? How does your % compare to the recommendation?
e. Calculate your personal protein needs. Show all work for max points.
Compare and discuss your actual protein intake with your calculated need.
f. Chart/list a comparison of all your dietary protein sources from ANIMAL vs. PLANT.
List the food, individual grams and total grams in each category. Use Intake Spreadsheet
report. You must list all PRO food sources from all three days. If you take a protein
supplement, you may discuss that in this section.
**Suggested table set-up**
It has been suggested that 2/3 of our protein sources should be from plant and 1/3 from
animals. How did yours compare?
What effect does your protein sources contribute to your total fat intake for the day?
Should your pattern be adjusted? How? Discuss in no less than 3 complete sentences.
• In no less than 5 complete sentences, discuss and summarize the nutritional
implications and health consequences of these food choices and patterns seen while
charting.
Animal PRO Plant PRO
Food; individual grams Food; individual grams
Food; individual grams Food; individual grams
Food; individual grams Food; individual grams
Food; individual grams Food; individual grams
Food; individual grams Food; individual grams
Food; individual grams Food; individual grams
TOTAL grams Animal PRO: TOTAL grams Plant PRO:
7. EVALUATION OF VITAMINS
a. Complete the table below using the Intake VS Goals and Intake Spreadsheet reports
Vitamin % Target DRI (At least 2) Foods contributing most of the vitamin.
A (RAE)
B6
B12
C
D
E (AlphaTocopherol)
Folate
K
Niacin
Riboflavin
Thiamin
b. Riboflavin
List at least 3 alternative food sources, serving size (cups or ounces) and amounts of
Riboflavin (mg) found in each food for people who do not like to drink milk.
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c. Vitamin C
List at least 3 alternative food sources, serving size (cups or ounces) and amounts of Vitamin
C (mg) found in each food for people who do not like citrus fruit.
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d. Vitamin A
How many µg of vitamin A (RAE) did you consume?
Was most of your Vitamin A derived from animal or plant sources?
e. Vitamin D
How many µg of vitamin D did you consume?
Do you drink fortified milk in adequate amounts to obtain Vitamin D?
Do you eat fortified breakfast cereals to obtain Vitamin D?
Are you in the sun frequently, so that adequate amounts are converted from Ergosterol in the
skin? (At least 15 minutes every day?)
f. Vitamin E
How many mg of vitamin E did you consume?
Did you eat vegetable oils to obtain adequate amounts of Vitamin E (1 tsp./day)?
g. Vitamin K
How many µg of vitamin K did you consume?
Vitamin K is abundant in green leafy vegetables. Did your diet include green leafy vegetables
in adequate amounts to obtain Vitamin K?
Antibiotics destroy the microflora production of Vitamin K in the small intestines. Have you
been on antibiotics?
8. EVALUATION OF MINERALS:
a. Complete the table below using the Intake VS Goals and Intake Spreadsheet reports
Mineral % Target DRI (At least 2) Foods contributing most of the vitamin.
Calcium
Iron
Magnesium
Potassium
Sodium
Zinc
b. Calcium:
How many mg of Calcium did you consumed?
c. Iron:
How many mg of Iron you consumed?
Heme-iron (blood source/meats) is more readily absorbed and used in the human body
when compared to iron in plant sources. Which type of iron did you consume?
In no less than 3 sentences, give implications for nutritional adequacy and health
consequences.
d. Sodium:
How many mg of Sodium you consumed?
Approximate and provide how much salt do you add to your foods (1 tsp. = 2 grams of
sodium)?
What is the UL for Sodium and how does your intake compare?
(Total sodium intake = intake from Intake vs Goals report + approximate amount of salt
added to food)
In no less than 3 complete sentences, give implications for nutritional adequacy and health
consequences.
9. SUMMARY
a. In no less than 5 complete sentences, what did you learn about your eating patterns and
nutritional adequacy by completing this analysis?
b. In no less than 3 sentences, what surprises did you find?
c. If you were a professional nutritional counselor, what specific advice would you give to
yourself regarding changes in your diet that would provide better nutritional status?
List 10 specific recommendations to better meet nutritional adequacy.
1)
2)
3)
4)
5)
6)
7)
8)
9)
10)
FYI:
o Listing recommendations such as, “drink more water”, “exercise more”, etc. are NOT
specific and will NOT be accepted.
o For credit, you MUST say “drink at least 8oz of water at every meal to increase total water
intake”, or “do at least 30 minutes of cardio, 5 days a week”, etc.
o Do not use the recommendations listed for you in the MyPlate analysis.
o It is ideal to number your recommendations 1-10