Your Personal
Diet Analysis
Lecture 10
February 23, 2015
Dr. Wasserman
Purpose of Assignment
To evaluate your own diet by comparing
your nutrient intake to your personal
Dietary Reference Intakes (DRI’s) for
nutrients, and dietary guidelines, which
set limits for dietary components such
as fat, saturated fat, and sodium.
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The Project consists of 3 Parts
Part I: Diet Analysis
A. Collection of Data
Keeping a food record
B. Processing Data
Using Supertracker (www.supertracker.usda.gov/)
C. Viewing/Printing Report Results
Part II: Diet Questionnaire
Interpreting Results of the Diet Analysis
Part III: Submission of Project
A. due after class: early submission – March 5th
(+10pts)
12th
final submission – March
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A.Collection of Data
Record what you eat ON PAPER
• Choose 3 consecutive days to your food intake
• One (1) weekend day must be included
• Be sure to record all food and liquids consumed
• Include all meal items and snacks and beverages
• Using one Food Record Sheet per day,
• identify the meal/snack and the items consumed
• description of each item (boiled, fried, diced, etc.)
• portion size of each item
Do not include
any
vitamin/mineral
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Lecture
3
supplements in
your
food record
Food Record (available on class website)
Meal/Snack
Item
Description of Item Portion Size /
Quantity
(B,L,D or S)
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Lecture 3
Recording Food Intake Data
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Help: Estimating Portion Sizes



Measure, if possible
Check net weights and portions on packaging
Estimating Tips:





1 cup = a baseball
1 ounce cheese = four dice
3 ounces meat = deck of cards
1 ounce nuts = one handful
1 ounce chips = two handfuls
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Sample Food Record
Meal/Snack/Time
Breakfast
10:15 am
Item
Toast
Coffee
Snack
12:00 noon
Lunch
1:30 pm
Snack
3:00 pm
Dinner
7:40 pm
Apple
Cheese stick
Hot dogs
Soda
Peanuts
Soda
Rice
Veggie casserole
Tea
Description of Item
White bread
Butter
Sanka
Milk
Sugar
Red delicious
Cheddar
Beef hot dog
Rolls
Mustard
Coke
Roasted, salted
Coke
White, enriched
Onion
Potato
Carrots
Peas
Tomato juice
Eggplant
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Tea
Lecture
3
Portion Size
(Quantity)
2 slices
1 tablespoon
1 cup
2 tablespoons
1 teaspoon
1 medium size
1 ounce
2 hot dogs
2 rolls
1 teaspoon
1 12 oz glass
½ cup
1 12 oz glass
½ cup
1/8 medium
1 medium
1 cup, grated
½ cup
½ cup
¼ cup
2 8 oz cups
B. Processing Data
Supertracker calculates your nutrient
intake from your food record data.
What you need to do:
1. Tell the program who you are
•
Create your profile
2. Input your Food Records into the program
•
Track your food intake
3. View/Print Selected Reports
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Creating Your Profile
Enter profile data
Name
Age
Sex
Physical Activity
Height
Weight
BMI noted if out of range
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Tracking your Diet
• Click on the small calendar to enter the
date of the first day of your food record
• Enter all foods and beverages from your
written record into the Food Tracker for
that day.
• Repeat for the second and third days of
your food record.
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Check Food Input Data
Check each day for errors by viewing table
and graph:

Does Calorie total make sense?

For example, half a piece of cake=120 Cals., and
5 pieces of cake + 1200 Cals. Be sure you enter
0.5 for one half piece of cake.
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C. Printing Reports
Select
Print out only these reports:

-
Meal Summary (view by meal)
Nutrients Report
-
Print 3 day average nutrient report only
-
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Part II. Diet Questionnaire
Interpreting Results


Print out questionnaire
Answer all questions



Use information from your Nutrients Report
Pay attention to units
To understand “Target” values( DRI’s and
Dietary Guidelines) – see textbook.
Questionnaire available on class website
http://foodsci.rutgers.edu/fs104/
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Dietary Reference Intakes
The analysis compares your intake to:
 Recommended Dietary Allowances (RDA) for 9
vitamins, 3 minerals and protein (by weight)
 Adequate Intakes (AI) for 3 vitamins, 6 minerals,
and dietary fiber
 Estimated Energy Requirements (EER) based
on age, gender, wt., ht., and activity level
 Acceptable Macronutrient Distribution Ranges
(AMDR) for carbohydrates, fat and protein. (as a
percent of Calories)
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2010 Dietary Guidelines

Limit non essential components of the diet
such as:


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Saturated fat – <10% of Cals
Cholesterol - <300 mg
Sodium <2300 mg (<1500 mg for +51)
Alcohol- < 1 drink for women, < 2 drinks for men


(original guidelines < 10% of Cals)
WHO limits refined sugars to < 10% of Cals
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New proposals for 2015 Guidelines



May ease or eliminate cholesterol limit but
further limit kcalories from sat. fat (10->8%)
May ease salt restriction
May put specific limitation on added sugars

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Other recommendations from 2010 remain
New guidelines finalized at end of this year
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Understand the Math: Example
1 cup of 2% milk:


weighs 250 grams
has 125 Cals
Calculations:
 How many grams of fat ?
.02 x 250 grams = 5 grams of fat

How many Cals from fat?
5 g x 9 Cals/ g = 45 Cals

What % of Cals come from fat?
45 Cals /125 Cals x 100 = 36%
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Lecture 10
Part III. Submission of Project
What do You Hand In?
Your handwritten or typed food journals
Your profile page
Printout of Meal Summary
Nutrients Report for 3 day Average
report
Completed Questionnaire
3 pages
1 page
1-2 pages
2 page
5 pages
*Total = no more than 13 pages*
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III. Submission of Project
How / When to Submit
• DUE in class March 12th
Extra 10 pts. for submitting on March 5th
-MAKE A COPY of the entire assignment
-Place report in 9x12 manila envelope
-WRITE CLEARLY in upper right corner of envelope:
Name
• Name & student number
• Email address
• Course #400:104
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Grading
Journal/Reports
Questionnaire
20 pts.
80 pts.
TOTAL
100pts.
(+ 10 extra points for early submission)
Note:
-10 points for each day late after March 12th
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See class website for food record
forms and step by step
instructions
http://foodsci.rutgers.edu/fs104/
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