NTDT 200 Diet Analysis Project Soucy

Name: ____Lily Sheridan_____________ Course and Section #: ____NTDT 200 013_________________

DIET ANALYSIS PROJECT

Part 2: Due Friday, October 26th, 2018:
Electronic Submission in Canvas (with Combination Report) AND
Hard Copy Submission at Start of Class (with ALL reports)

Before turning in your project, use the following checklist to make sure you have all of the necessary

parts of the project. Remember, you are submitting each of the reports as a PDF (6 in total) AND

this document. You will need to work within this project as an MS word doc (so you can

edit/type) but then save it as a PDF prior to submitting through Canvas. If any of the following

parts of the project are missing, points will be deducted.

 Combination Report (15)

 Diet project packet (PDF document)
o Neat, Typed and Organized (5)
o Completed questions (80)

**Label all of your files with your last name followed by the report name or diet project (i.e.
SmithCombination Report or SmithDiet.Project).
Make sure you answer all the questions, show all your calculations and label the units of
measurement for your answers. You will lose points for not doing so! You can type right onto the
document and expand it to accommodate your answers.

NOTE: Project 1a is worth 10 points and Project 1b is worth 10 points: these are the preliminary
steps to completing Project 2 which is worth a total of 100 points. The assignment is graded for
accuracy and completion. The project is NOT graded on how adequate or inadequate your diet may
be. Please NOTE, blank answers will be considered incomplete with the respective point(s)
deducted from final score.

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NTDT 200 Diet Analysis Project Soucy

PROFILE INFORMATION. Please fill out the following boxes using the information you put in
your profile. This information is kept strictly confidential. (5)
Age (years) 18
Height (in) 5’4”
Weight (lb) 113 pounds
Activity level active
BMI 19.4

1. MACRONUTRIENTS: Use your Bar Graph Report and the Calorie Assessment Report Look at
the Intake Column (the amount of the nutrient consumed) in the Bar Graph Report and compare to
the Target Column (the dietary intake recommendations) for the macronutrients, below.

Show all your work below. All the open boxes should be filled in (those with XXXXX are not to be
filled out). (5)

MACRONUTRIENT Grams Kcal % Kcal AMDR (%) Did You

Consumed Meet the
(You (From Calorie (Goal Range)
(from Bar AMDR?
calculate Assessment
Graph)
based on Report-% (Y/N)
kcal/gm) Daily Intake)
Carbohydrate 265.37(g) 1061.48 64% 45-65% Y
kcal/gm
Fats 52.01(g) 468.06 28% 20-35% Y
kcal/gm
Protein 44.07(g) 176.28 11% 10-35% Y
kcal/gm

Show your work below.

Carbohydrate: 265.37 g x 4 kcal = 1061.48 kcal/gm

Fats: 52.01 g x 9 kcal = 468.06 kcal/gm
Protein: 44.07 x 4 kcal = 176.28 kcal/gm

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NTDT 200 Diet Analysis Project Soucy

2. CARBOHYDRATES: Answer the following questions regarding carbohydrates. Use Bar Graph
and Spreadsheet Report unless otherwise indicated.

1. What is the RDA for carbohydrate (*remember your lecture notes)? ______130________grams (1)

2. List your intake of dietary fiber from the Bar Graph Report. ____23.56_____ grams (1)

b. What is your target for fiber from this report? __31.73_______ (1)

c. How did your intake of fiber compare to your target for fiber? (1) My intake of dietary fiber is lower
than the target for this report.

d. Look through your Spreadsheet Report and list the top two sources of fiber you consumed. (2)

Food grams
1. French fries
6.8 grams
2. apple
4.0.6 grams

e. The type of fiber thought to lower blood cholesterol is __High Density Lipoprotein (HDL)___ fiber. (1)

What are two food sources of this type of fiber? (2)

1. Salmon 2. Avocado

f. Describe how you can adjust your dietary intake to better meet your daily target for fiber. (1)

_To get more dietary fiber in my diet, I can eat more almonds, avocado on toast and olive and canola
oils because they’re high in fiber, but also promote HDLs in the body.

SUGARS. Answer the following questions on sugar.

3. A. Looking at the Spreadsheet Report, list your Average Day Total in grams for: (3)

Carbs intake in grams 265.34 grams

Sugar Intake in grams 90.36 grams
Added Sugar Intake in grams 5.17 grams

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NTDT 200 Diet Analysis Project Soucy

B. Look through your Spreadsheet Report and list the top source and amount (in grams) of Added
Sugar you consumed. (1)

Food grams
Pastry crisp 7
grams

C. It is recommended that less than 10% of your total calorie intake come from added sugars. Discuss
your target value for Added Sugars and compare to your intake of Added Sugars. (1)

Yes, my added sugar is less than 10% of my total added sugar. My target intake is 28.33 grams of
sugar, and I only consumed an average of 5.17 grams, which is well below. This is good because added
sugar should be low, and avoided as much as possible.

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NTDT 200 Diet Analysis Project Soucy

Answer the following questions using the Intake vs. Recommendations Report:

4. For each food group, identify whether you consumed under or on or over the target: (5)

Food Group Food Group Recommendation Food Group Intake Under Target
On Target
Over Target
Grains 7.0 ounces 6.7 ounces Under Target

Vegetables 3.0 cups 3.3 cups Over Target

Fruits 2.0 cups 1.7 cups Under Target

Dairy 3 cups 0.3 cups Under Target

Protein 6 ounces 2.4 ounces Under Target

a. List three specific diet changes you can make to meet the recommended servings for your below-
target food groups (For example, if you did not consume enough fruit, you could add a banana to
your breakfast cereal). (3)

To get more protein in my diet I can put peanut butter on my toast instead if just butter, also I can
slice bananas and add them on top to boost my daily fruit in take. Another change I could make to my
diet to get more dairy is eat a cup of yogurt with my breakfast, I can also add blueberries and granola
to make it more flavorful.

b. Describe a possible strategy for how to overcome one factor that interferes with your ability to
consume adequate amounts of each food group. (2)

A factor that interferes with my protein intake is that I don’t really like to eat meat, or eggs, so in order
for me to overcome that and eat a sufficient amount of protein I can start consuming more legumes,
and nuts that are rich in protein.

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NTDT 200 Diet Analysis Project Soucy

FATS: Answer the following questions on your fat intake using the Bar Graph Report.

5. The 2015 Dietary Guidelines for Americans recommend that your fat intake come from a variety of fat
types. The guidelines state that your fat come predominantly from monounsaturated and
polyunsaturated sources, not saturated. Using the bar graph report to, list the grams of saturated,
monounsaturated, and polyunsaturated you consumed. List one food RICH in each type of fat that
YOU CONSUMED. If you did not consume any, list one. (6)

Source of Fat Actual Intake Target Provide an example of a food

(in grams) (in grams) rich in this type of fat
Total fat 52.01 grams 70.51 grams almonds
Saturated fat 14.34 grams 22.67 grams butter
Monounsaturated fat 11.80 grams 25.18 grams scrambled eggs
Polyunsaturated fat 6.34 grams 22.67 grams French fries

a. The 2015 Dietary Guidelines for Americans recommends that less than 10% of energy should come
from saturated fat. Did you meet this? _____Yes______________ (1)

b. Describe how you can adjust your dietary intake to better meet your daily target for fat. (1)

I should eat more foods that are high in mono and poly unsaturated fat, such as walnuts, fish, or even
add flaxseeds to smoothies.

6. List the specific name of the two essential fatty acids (not the term that describes a family of fatty
acids!) we must consume in our diet in the first row. Below that, list two food sources that each of the
essential fatty acids is rich in. (2)

Essential Fatty acid: Omega 3 Fatty Acid/Linolenic Omega 6 Fatty Acid/Linoleic

Food source 1: Flaxseed Oil Walnuts

Food source 2: Tuna Sunflower Oil

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NTDT 200 Diet Analysis Project Soucy

PROTEIN: Answer the following questions on proteins.

7. a. What is the RDA for protein (based on weight; Please review lecture notes)? __0.8 g/kg____ (1)

b. Calculate your RDA for protein. __41.09 g___ grams protein/day (1)

Show me how this figure is calculated. (1)

My weight: 113
113/2.2 = 51.36
51.36 x 0.8 = 41.09 grams

Using the Calorie Assessment chart compare your Protein intake to the recommended AMDR.

c. What is the AMDR goal for protein? 10-35 % goal (1)

d. What was your %intake? ___11__ Intake % (1)

e. Suggest one way you could change your diet to move your intake closer to the recommendation. (1)

To get my intake closer to the AMDR recommendation I can add more peanut butter to m diet by
putting it on toast and apple slices. I can also add cut up chicken to my salads, because both chicken and
peanut butter are good sources of protein.

8. What foods in your diet contributed to your protein intake? Using the spreadsheet Report find the top
two sources of protein in your diet. List their value in grams. (2)

Food grams of
intake
22 g
1. Scrambled eggs
15.0 g
2. Pasta (cavatappi)

a. From the spreadsheet table, list your best source of protein from an animal and the best source
from a plant (they may not necessary be high quality). Choose the foods that contain the best
assortment of amino acids (if possible). (2)

Animal Source Plant Source

Eggs Pasta

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NTDT 200 Diet Analysis Project Soucy

ENERGY: Go to your Spreadsheet Report and look at your Day Total for each individual day of the 3
days. List the day total of calories you consumed each day below. Next list your Average Day Total. (2)

9. What are your calories intakes for?

kcal
Day 1 1249.3 kcal
Day 2 1602.8 kcal
Day 3 2146.7 kcal
Average Day total 1666.3 kcal

10. What is the number of calories you require based on your Profile (see Recommendations Report for
total calories)? ______2266.54__________ kcal (1)

11. Are you within 10% of your recommended kcalorie intake for each day and the 3-day average? Fill in
the chart below and show your work below! (2)
Day Type Yes or No (are you Percentage above or below
within 10%) (%)
1 No 44% below
2 No 30% below
3 Yes 5% below
3 Day Average No 26% below

12. How does your BMI compare to the BMI standards listed below?

a. Your BMI: _________19.4_______ (1)

b. Which category do you fall in? Highlight it. (1)

< 18.5 – Underweight

18.5 – 24.9 – Normal
25 – 29.9 – Overweight
30 – 34.9 – Obese Class I
35 – 39.9 – Obese Class II
> 40 – Obese Class III

c. Are you surprised by your BMI? Do you believe it is accurate? If not, why? (1)

No, I am not surprised by my BMI and I do believe it is accurate because I am fairly active and eat healthy.

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NTDT 200 Diet Analysis Project Soucy

Vitamins and Minerals: Please answer the following using your Bar Graph Report for this
section.
23. Look over your intake of the following vitamins and minerals. List your actual intake and your target
intake. Were you within 15% of the target (85-115%)? If outside of this range, list one food or beverage
you could change to better reach your target level. (12)

Vitamin/Mineral Intake Target Within Suggested Additional

Range? Dietary Change Comments
Y/N to better meet
the target?
Niacin 6.93mg 14.00 N Eat more turkey Turkey
mg and salmon sandwich,
salmon
grilled
Vitamin B12 1.1 mg 2.40 mg N Eat more Cereal for
fortified cereal breakfast,
and salmon salmon
grilled
Vitamin C 158.07 mg 65.00 mg Y

Vitamin A 609.34 mcg 700.00 mcg N Add carrots and Carrots in

cantaloupe to salad,
diet cantaloupe
at breakfast
Vitamin D 1.74 mcg 15.00 mcg N Drink more Add almond
almond milk or milk to
fortified orange coffee and
jiuce cereal, drink
OJ w/
breakfast
Vitamin E 7.08 mg 15.00 mg N Add almonds Trail mix
and sunflower with these
seeds to diet nuts/seeds
for a snack
Folate 216.39 mcg 400.00 mcg N Eat more Avocado
(DFE) (DFE) avocado and and spinach
spinach in salads

Calcium 583.93 mg 1300.00 mg N Add almonds Almonds for

and broccoli to a snack,
diet steamed
broccoli
with dinner
Iron 9.26 mg 15.00 mg N Eat more beans Beans and
and whole grain rice for
breads dinner and

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NTDT 200 Diet Analysis Project Soucy

whole grain
toast
Potassium 1994.60 mg 4700.00 mg N Add bananas Eat a peanut
and cantaloupe butter
to breakfast banana
toast with a
side of
canteloupe
Sodium 1720.67 mg 2300.00 mg N Add more bread A turkey
and cheese to sandwich
diet with whole
grain bread
and a slice
of cheese
Zinc 3.06 mg 9.00 mg N Eat more Spinach and
spinach and chickpeas in
chickpeas a salad for
lunch

25. Identify at least 3 ways (be specific and use your data from the reports by referring to it in your
answer) that you could make changes to your diet (i.e. the foods you eat). Explain why you chose
them and be descriptive about the changes you would make. A thoughtful, well written response is
expected. (5)
According to my data and results, three categories that I don’t get a sufficient intake of is protein,
dairy and fruit. The “Intake vs Recommendation” graph clearly shows that what I consume is much
less than what is needed of these nutrients. In order to eat more protein, I should try to add chicken to
my salads, and eat nuts for a snack, like in trail mix. I could also choose to eat eggs for breakfast over
cereal some days or make toast and add peanut butter. Protein is super essential, and because I
exercise regularly it is important that I keep my body functioning well. To increase my dairy intake, I
can have yogurt with granola with my breakfast, and add skim milk to my coffee and cereal. Dairy is a
good source or probiotics, like in yogurt, which is helpful and important when on antibiotics. Lastly, I
would add more fruit to my diet because it is a much healthier alternative snack than the pre-
packaged foods I eat now. A sliced apple or banana for a snack after a workout is always really
beneficial versus eating something unhealthy.

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