HES-1 Meloni
Nutrition Project
REPORTS DUE: TUES, APRIL 21
FINAL PROJECT DUE: THURS, APRIL 30
Follow these instructions for entering your food diary and for completing your nutrition analysis.
STEP 1: Complete 3-DAY FOOD DIARY by Saturday, April 18
Create your Food Diary
Record everything you eat and drink for 3 days. Record specific food ITEMS, AMOUNTS, and what type of
MEAL (breakfast, snack, etc.). Keep track of all food/drink as you go. Do not try to recall everything you ate at
the end of the day or week. Days do not need to be consecutive but should represent your current typical diet.
STEP 2: REPORTS DUE in class Tues, April 21 – Graded Peer Reviews done in class this day
Enter your Food Diary for all 3 Days
You can enter one day at a time and go back to enter more dates later. You’ll need your username and password
1. Go to www.choosemyplate.gov
2. Click SuperTracker Tab or Link
3. Click “Create a Profile” – Enter your personal data
4. From your Personal SuperTracker home page, under Track Food & Activity tab, select Food Tracker
5. Select Date of the 1st day of your food diary
6. Enter your first Food item. Select amount and units – Be accurate, or your analysis will be wrong!
7. Choose Meal Time
8. Click +ADD button
9. Continue entering all foods/meals for day 1 (entries are saved as you go and will be accessible later)
10. Select Date of the 2nd date of your food diary
11. Enter Food ITEMS and AMOUNTS for day 2
12. Select Date of the 3rd date of your food diary
13. Enter Food ITEMS and AMOUNTS for day 3
*Note: Use “My Combo” Tab to enter foods commonly eaten together, e.g. peanut butter and honey
sandwich on whole wheat bread… Enter the food items once and give the combo a name, such as “PBH
Sandwich”. Then you will easily be able to select this combo again for another meal.
Create and Print Reports
Create and Print these THREE Reports for ALL 3 days of your food diary:
1. Meal Summary (choose “All” Meals)
2. Food Groups and Calories
3. Nutrients
Follow these directions:
1. From your personal SuperTracker home page, under My Reports tab, select Meal Summary
2. Select the date range that includes all three food diary dates; Select “All” MEALS (applies to Meal
Summary report only)
3. Click Create Report button
4. Export As: click on Excel, Word, or PDF (choose one format)
5. Print this Report
6. Again under My Reports, repeat #1-5 for Food Groups and Calories and Nutrients.
HES-1 Meloni
STEP 3: Typed Nutrition Analysis, All Three Reports, and Completed Peer Review DUE in class
Thursday, April 30
Your Nutrition Analysis – *MUST BE TYPED, 1.5 SPACING*
Answer questions #1-2 using data in your Food Groups and Calories Report and using your textbook as a
resource:
1. Re-create the following table using the exact same food groups listed to identify any food groups you underconsumed and 2 specific foods you could and would eat MORE to balance your nutrition. Good examples
are “spinach salad” and “steamed broccoli”. Poor examples are “vegetables” and “fruit”. (5 pts)
Food Group
Whole Grains
Dark Green Vegetables
Red & Orange Vegetables
Whole Fruit
Dairy
Protein Foods
Oils
OK or Under
I Will Eat MORE (2 specific foods for each group)
2. Re-create the following table using the exact same food groups listed to identify any food groups you overconsumed and 2 specific foods from your food diary that you could and would eat LESS to balance your
nutrition. NOTE: foods you list MUST BE FROM YOUR FOOD DIARY! Good examples are “orange juice”
and “white flour tortillas”. Poor examples are “meat” and “bread”. (5 pts)
Food Group
Refined Grains
Fruit Juice
Dairy
Protein Foods
Oils
Empty Calories
OK or Over
I Will Eat LESS (2 specific foods for each group)
Answer questions #3-5 using data in your Nutrients Report and using your textbook and other resources:
3. What is your average daily calorie intake? How does this compare to your Target and personal weight
management goals? Is your current calorie intake appropriate with respect to your goals? Why or why not?
(5 pts)
4. Find the % calories on average daily that come from each energy source. Re-create this table and fill in the
appropriate information: (5 pts)
Energy Source
Protein
Carbohydrate
Total Fat
Saturated Fat
% Calories Eaten
(Daily Average)
Target % Calories
(Recommended
Range)
My Recommendations for Myself to Improve
OR Maintain My Diet
HES-1 Meloni
5. Re-create the following table to evaluate your intake of the following nutrients compared to your Target.
Evaluate all the nutrients listed in this table plus one of your choice, and fill in the appropriate information.
Your recommendations in the last column should include specific foods that you would eat or limit to improve
or maintain your diet. Think of foods beyond what might be obvious (e.g. oranges for vitamin C, or bananas
for potassium). Be more thoughtful than this, and stretch your mind and curiosity. Use your textbook and the
following on-line resource to find specific foods to eat or limit in accordance with recommendations for each
nutrient: http://www.cdc.gov/nutrition/everyone/basics/vitamins/index.html (15 pts)
Nutrient
Average Eaten
(include units)
Target
(include units)
“Needs
Improvement”
OR “OK”
My Recommendations for
Myself to Improve OR Maintain
My Diet
Dietary Fiber (g)
α-Linolenic Acid* (g)
Cholesterol (mg)
Calcium (mg)
Sodium (mg)
Vitamin C (mg)
Vitamin E (mg AT)
(ONE additional
mineral or vitamin –
Your Choice)
*α-Linolenic Acid is the Omega-3 fatty acid found in vegetable oils, flaxseeds, walnuts, and leafy greens
6. In 4-5 sentences, summarize your current diet and give 2-3 recommendations for maintaining or improving
your diet to be healthier and better balanced. (5 pts)
Submit with items STAPLED IN THIS ORDER: (10 pts, includes 5 pts for Peer Review)
 Your Nutrition Analysis (Answers/Tables for #1-6, typed)
 Meal Summary Report
 Food Groups and Calories Report
 Nutrients Report
 Peer Review (5 pts)
DUE THURSDAY, APRIL 30th at the beginning of class. Include your Name, Section Time, and Date at the
upper-right of your front page. TOTAL POINTS: 50 PTS
Some tips for a successful Nutrition Project begin with an accurate Food Diary!
 Read package labels for amounts
 3 ounces of meat is about the size of a deck of playing cards (or a computer mouse)
 A 1-inch cube of hard cheese (the size of a die) is 1 ounce = 1 serving
 Low-fat cheeses, like mozzarella/string cheese, one stick of string cheese = 1 ounce = 1 serving
 Read food labels
 Use units of teaspoons or tablespoons for items like mayonnaise, butter, or salad dressing
 Use “fluid ounces” for liquid units (juices, milk, soda, etc.)
 Read food labels
 See examples in class