ANYLZING and IMPROVING FOOD INTAKE
PART 1 of 4: Food Log
Directions: This is part 1 of a three-part assignment. In part 1, you will keep a daily food log for
two weekdays and a weekend day, for a total of three daily food logs. You will need to keep track of
breakfast, lunch, dinner, snacks and water intake for the whole day. You will eat how you normally
eat, not worrying about eating healthy (unless you already do!) as the objective for part 1 will be to
simply enter the food you eat into an online food log.
You will be entering your food on a website called www.myfitnesspal.com and will be printing out
three separate food logs. For this assignment, we will be focusing on nutrients and NOT calories.
The objective for all parts of this assignment will be to determine if you are getting the right
amount of nutrients (a balanced diet), and coming up with a two-day nutrition plan based on your
findings. Part 2 of this assignment will be analyzing your nutrient intake, and part 3 will be to
develop a two-day nutrition plan. Follow the directions below to get started.
MYFITNESS PAL DIRECTIONS:
1. Go to the website www.myfitnesspal.com
2. Now, take a look at your nutritional goals for carbs, fats and proteins. What are they per
day? (Look in myfitnesspal Profile.)
CARBS:
FAT:
PROTEIN:
3. Then, press ‘get started now’!
4. To begin entering food into your log, click the tab ‘Track Food’ under ‘Your Diet Tools’. OR
use the myfitnesspal app (see below).
5. When you are ready to print out your logs, select the ‘Food’ tab at the top of the page and
enter in the date you started adding food. Go to the bottom of the page and click ‘View Full
Report Printable’. Do this for all four days. Again, YOU NEED THREE PRINTOUTS!
MY FITNESS PAL APP DIRECTIONS: (recommended if you have an Android/iPhone phone)
1. Download the FREE myfitnesspal app and login in using the same information from above.
2. To add food, select the ‘My Diary’ button at the bottom of the app.
3. You can add food manually, like you would enter on a computer, or through bar code
scanning. The bar code scanning makes it very simple to add food to your log.
4. If you would like to know more about this app, you can select the ‘more’ option at the bottom
of the page to watch tutorial videos. But, for this class we will only be using this program to
enter and analyze the food you eat.
!!!!STAPLE YOUR 3 FOOD LOGS TO THIS SHEET!!!!
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ANYLZING and IMPROVING FOOD INTAKE
PART 2 of 4: Food Log
For each day, write if you were over/under or on target for your carbohydrate, fat and protein
goals. Name the main foods that resulted in your totals.
DAY ONE
Carbs______________________________________________________________________
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Fat________________________________________________________________________
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Protein_____________________________________________________________________
__________________________________________________________________________
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DAY TWO
Carbs______________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
Fat________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
Protein_____________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
DAY THREE
Carbs______________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
Fat________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
Protein_____________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
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ANYLZING and IMPROVING FOOD INTAKE
PART 3 of 4: Analyzing Diet
Please answer these questions (use a separate piece of paper if you need):
1.
What kinds of food and beverages are you consuming – both during the school week and
on the weekend and is there a difference?
2. Are you meeting the recommended daily requirements and MyPlate standards? (50% of
your plate is fruits and vegetables, 12-15% of calories coming from protein, <30% from
fat, 50-60% from carbohydrates, <15% from sugars and 20-25 grams of fiber; 100%
vitamins and minerals?)
3. What kinds of fats are you eating?
4. How is your cholesterol?
5. How is your sugar intake?
6. Are you eating lean proteins?
7. Are you drinking at least 64 ounces of water a day? More if you weigh more than 128
pounds)
8. What kids of changes, if any, do you need to make with your diet to be a healthier
teenager?
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ANALYZING and IMPROVING FOOD INTAKE
PART 4 of 4:
2-day Nutrition Plan
Directions: This is the last part of the analyzing and improving food intake assignment. After
analyzing your food intake for your 3-day food logs, you will develop a 2-day nutrition plan that will
either improve or maintain your eating habits to ensure a balanced diet. This 2-day plan will
theoretically be PERFECT. For each day of the week, you will need to meet the needed
requirements for each nutrient, (carbs, fats, proteins) water intake, vitamins and minerals. Your
plan will also need to be practical. I do not expect you to eat perfectly for two days. But, I do
expect you to come up with a practical, PERSONAL, 2- day PLAN. If you don’t eat red meat,
don’t have red meat in your plan!! If you don’t eat fish, don’t have fish in your plan! You need to
make this personal, while at the same time obtaining all of the needed nutrients for your diet. You
need to come within 5 grams of each MACROnutrient as well as within 200 or your total
caloric allowance.
Using myfitnesspal.com, you will create two, practical, well-balanced food logs. These logs do not
have to reflect what you ate throughout the day. Remember, this is a plan, so you can make it
up. The objective of this assignment is to demonstrate an understanding of what it means to eat
healthy. So, your food logs can be made up, but they have to meet the requirements for a balanced
diet! You also need to have DIFFERENT items for each day – NO items may be repeated.
REQUIREMENTS
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Log into myfitnesspal.com
Beginning entering foods for each meal of the day, including snacks and water.
Because there are so many different kinds of foods for each nutrient category, you will
need to create different meals for the two days … BE CREATIVE!
Make your plan practical and realistic! Try to choose foods that you would actually
eat…keeping in mind it has to be balanced!
Carbohydrate intake needs to be mostly complex carbohydrates (refer to nutrition power
point if you don’t remember what a complex carbohydrate is) DON’T include the sugars
from FRESH fruit as part of your total for sugars OR carbohydrates.
Fat intake needs to be mostly unsaturated fats.
Always think of ways to make your meals healthier and practical. IE: If you are having a
sandwich, how can you make it healthier? Lite mayonnaise? No mayonnaise? Just mustard?
You will include your GRADED Parts 1-3 with this sheet and the two food logs in your
FINAL Project though only Part 4 will be graded as a part of the project.
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