Nutrition Analysis and Reflection
Total Points: 50
Objective: To record, analyze, and reflect upon your personal nutrition.
Step 1: Food Recording
1. Record three days’ worth of eating in the chart below: You should include 2 weekdays and 1 day of the weekend. Include all food, beverages, and condiments consumed over those three days. Try to be as specific as possible with the serving size of each food, beverage, and condiment consumed. Try to record days which are typical of your eating patterns to show a true representation of your nutritional intake.
Food Intake Serving Size
Day 1:
Day 2:
Day 3:
Step 2: “My Plan” Recording
a. Go to www.choosemyplate.gov.
b. On the left column under Popular Topics, click on “SuperTracker”
c. On the new screen which pops up, you will want to Create Your Profile in the bottom right-hand corner of the screen. You do not have to continue using this software in the future, but it is recommended to create a profile so you get accurate results based on your height, weight, and activity level.
d. Once you submit your personal information, you will want to click on “My Plan” in the top blue toolbar (third option from the left). You can choose to use “My Coach Center” if you want to move toward a healthier weight, would like to enter physical activity goals, or set a different goal. This is not required to do.
e. Click on “My Plan” which will tell you the recommended calories for your age, sex, height, weight, and activity level. Keep in mind that this is an estimation based on the information you submit. If you notice unwanted weight gain or loss, adjust the amount you are eating.
f. Record the information below:
Amount of calories your plan is based on:
Grains: ounces
Vegetables: cups
Fruits: cups
Dairy cups
Protein Foods ounces
Oils ____________ tsp
Step 3: Daily Food Group Charts
a. On the top blue toolbar, click on “Track Food and Activity” and then the “Food Tracker” option which is the first option at the top.
b. You will want to use the list of food you created in Step 1 to enter each day worth of food items in the “type in your food here” location. Enter each day separately by adjusting the date in MyPlate.
c. Type them in one-by-one where you will select the closest food and the approximate amount you consumed. Make sure you remember the beverages and condiments!
d. You can place these foods in a meal section (i.e., Breakfast, Lunch, Dinner), or else Snacks.
e. As you enter your information, you will note that the graph will adjust based on the food you enter. You will also see the upper right “Daily Food Group Targets” will update as well. It would show your status as “under” if you have not consumed enough in these areas. You will complete this step for each day’s worth of food consumption.
Step 4: Daily Caloric Intake
a. After you have completed entering your daily intake of food, view the daily caloric intake. List your daily caloric intake here.
Day 1:
Day 2:
Day 3:
b. Provide analysis regarding your daily caloric intake. How does it relate to Step #2f that provided you with a recommended caloric intake? Do you have to modify your diet due to issues with your caloric intake? Should you modify your physical activity patterns? Utilize concepts from the course to support your analysis (i.e., caloric balance).
Step 5: Daily Food Group Intake
a. After you are done entering your daily intake of food, view the graphs (it gives you percentages in a bar graph format) and the “Daily Food Group Targets” charts. Copy and Paste the “Daily Food Group Targets” charts below (please copy and paste each chart separately; you should have 3 separate charts):
b. Review each day’s Daily Food Group chart and examine the food groups that you are “OK,” “over,” and “under” in. Provide analysis regarding your food intake and how it led to the “OK,” “over,” and “under” ratings. How should you modify your diet? What are health risks, if any, associated with your current eating patterns? Utilize concepts from the course to support your reflection.
c. Comment on your “empty calories” as indicated in the “Daily Limits” section on the bottom right corner of the screen. Did you have too many empty calories? General discussion (provide commentary even if you were “under” in the number of empty calories): Which food(s) contributed to your empty calories? What would be healthier food substitutes?
Step 6: Cholesterol
To examine your cholesterol intake, you will have to click on the “Nutrient Intake Report,” which a related link is found below the graph and above the “Daily Limits” section.
a. Review your cholesterol numbers for each day worth of food consumption and write the numbers below.
Day 1 Cholesterol:
Day 2 Cholesterol:
Day 3 Cholesterol:
b. Based on the fact that you should be taking in less than 300mg/dL of cholesterol daily, reflection, in-detail on your cholesterol intake. Discuss how much above or below your cholesterol intake is as compared to the recommended level. Also reflect on what foods contributed to either a high or desirable level. Next, reflect on specific strategies you can participate in to either decrease your cholesterol intake or keep your cholesterol intake at a desirable level. Finally, discuss any health risks associated with a high intake of cholesterol.
Step 7: Sodium
To examine your sodium intake, you will have to click on the “Nutrient Intake Report,” which a related link is found below the graph and above the “Daily Limits” section. This is listed under the “Minerals” section third from the top.
a. Review your sodium numbers for each day worth of food consumption and write the numbers below.
Day 1 Sodium: mg
Day 2 Sodium: mg
Day 3 Sodium: mg
b. Based on the fact that you should be taking in less than 2300 mg per day (for those under 51 years of age), reflect, in-detail on your sodium intake. Discuss how much above or below your sodium intake is as compared to the recommended level. Also reflect on what foods contributed to either a high or desirable sodium level. Next, reflect on specific strategies you can participate in to either decrease your sodium intake or keep your sodium intake at a desirable level. Finally, provide discussion regarding health risk associated with high sodium intake.
Step 8: Vitamin and Minerals
To examine your vitamin and mineral intakes, use the information from the Minerals and Vitamins section (NOT the Nutrients section).
a. Spend some time reviewing your vitamin and mineral intakes (actual vs. recommended intake levels) for each day’s worth of food consumption. Reflect, in detail, on the vitamins and minerals you were consistently sufficient and/or insufficient in. Do you see trends on the vitamins and minerals that are lacking in your diet? Based on this information, what changes can you make in your diet to ensure all of your vitamins and minerals meet the daily requirements? Finally, provide reflection regarding any health risks that are associated with high or low vitamin/mineral consumption.
Step 9: Total and Saturated Fat
To examine your fat intake reflection, use the information from the “Nutrient Intake Report” section.
a. Review your total fat and saturated fat numbers for each day worth of food consumption and write the numbers below.
Total Fat:
Day 1:
Day 2:
Day 3:
Saturated Fat:
Day 1:
Day 2:
Day 3:
b. Based on the fact that recommended total fat intake should be between 20-35% of one’s daily calorie intake, while saturated fat intake should be no more than 10% of one’s daily calorie limit, reflection, in-detail on your total and saturated fat intake. Discuss how much above or below your total and saturated fat intakes are as compared to the recommended levels. Also, reflect on what foods contributed to either a high or desirable total or saturated fat levels. Next, reflect on specific strategies you can participate in to either decrease your total and saturated fat intakes or keep your total and saturated fat intake at a desirable level. Finally, analyze health risks associated with total fat and saturated fat consumption.
Step 10: Final Reflection
a. After analyzing two days’ worth of food consumption, reflect, in detail, on your overall reaction to the results of this diet analysis. Were your eating patterns different on weekdays compared to the weekend? What contributed to this change? Are there specific changes you plan on making to your diet after seeing your results or are you comfortable with the results? Finally, what obstacles might keep you from making changes to your diet or what aspects of your life might contribute to a decline in your overall diet? Utilize course concepts to support your reflection.