BIOLOGY 105 – Human Biology
Session:
Section:
Days / Time:
Instructor:
Spring 2009
55244 4 Units
F 9:00 AM – 4:00 PM
RIDDELL
Student ID(s)#: 1010101
Student Name(s): Susie Que
Team Name: N/A
Lab Assignment #: 6
Lab Title: PLM Nutrition Analysis
Date: 100325.1
PURPOSE / OBJECTIVE(S):

To analyze my own personal nutrition on three separate days, a high calorie day, a typical calorie day
and a disciplined calorie day.
SUBJECTS;

Personal analysis
METHODS / TOOLS / INSTRUMENTATION / PROCEDURES;

Signed up for an account at http://www.mypyramidtracker.gov/ so that I could keep track of my daily
food intake.

Followed the directions on the website and kept track of my intake for three days during the week –
one day being a typical day, one day being a very disciplined day and one day being a high intake
day.

The three days are described below:
Name
Description
High
3 Meals
Low Fruit
Low Vegetable
Pleasure foods
Dessert
Typical
3 Meals
1 Snack
Low Fruit
Low Vegetables
No Dessert
Low / Disciplined
3 Meals
High Vegetable
High Fruit
No snacks
Low Carbohydrate
No Dessert
RESULTS:

In comparing three different days of calorie intake, it appears that most calories are derived from
carbohydrates compared to fats, proteins, and calories. Refer to Tables 1-4 for analysis.

It appears that on the more “disciplined” day, more carbohydrates were consumed compared to the
other two days. Refer to Table 3.

On a “typical” eating day, it appears that fewer calories were consumed than on a “disciplined” day.
Refer to Table 1.

More protein was consumed on disciplined and high calories day compared to “typical” days. Refer
to Table 2.

The break-down of my normal daily food intake is seen at Table TYPICAL 1, Table TYPICAL 2, Table
TYPICAL 3, Figure TYPICAL 1 and Table TYPICAL 4, below. (Refer to analysis/discussion section)

The categorization of my high daily intake is seen at Table HIGH 1, Table HIGH 2, Table HIGH 3,
Figure HIGH 1 and Table HIGH 4, below. (Refer to analysis/discussion section)

The analysis of my disciplined daily intake is seen at Table LOW 1, Table LOW 2, Table LOW 3,
Figure LOW 1 and Table LOW 4, below. (Refer to analysis/discussion section)
Page 1 of 16
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BIOLOGY 105 – Human Biology
Session:
Section:
Days / Time:
Instructor:
Spring 2009
55244 4 Units
F 9:00 AM – 4:00 PM
RIDDELL
Table 1. Shows the total calories (kcal) consumed for three different days
Average kcals: 1582.7
Average percent Estimated Energy Requirement: 73.3%
Date
Kcals
Percent Estimated
Energy
Requirement
4/4/2009
4/7/2009
4/10/2009
1193
2049
1506
55%
95%
70%
Page 2 of 16
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BIOLOGY 105 – Human Biology
Session:
Section:
Days / Time:
Instructor:
Spring 2009
55244 4 Units
F 9:00 AM – 4:00 PM
RIDDELL
Table 2. Shows the total protein in grams consumed for three different days
Average gm: 90.3
Average Intake Assessment: Intake is very likely to be adequate
Date
gm
Assessment
4/4/2009
4/7/2009
4/10/2009
72
96
103
Should be higher
Likely adequate
Likely adequate
Page 3 of 16
612939530
BIOLOGY 105 – Human Biology
Session:
Section:
Days / Time:
Instructor:
Spring 2009
55244 4 Units
F 9:00 AM – 4:00 PM
RIDDELL
Table 3. Shows the total amount of carbohydrates in grams consumed for three different days
Average gm: 194.3
Average Intake Assessment: Intake is likely to be adequate
Date
gm
Assessment
4/4/2009
4/7/2009
4/10/2009
136
221
226
Should be higher
Likely adequate
Likely adequate
Page 4 of 16
612939530
BIOLOGY 105 – Human Biology
Session:
Section:
Days / Time:
Instructor:
Spring 2009
55244 4 Units
F 9:00 AM – 4:00 PM
RIDDELL
Table 4. Shows the total amount of Fat grams consumed for three different days
Average gm: 51
Average Percent of Total Energy Intake: 28%
Date
gm
Percent of
Total Energy Intake
4/4/2009
4/7/2009
4/10/2009
42
89
22
31.7%
39.1%
13.1%
ANALYSIS / DISCUSSION:
Below you will find several Tables and Figures which demonstrate my personal nutrition for three different
days. The Tables and Figures are in comparison to the Daily Recommendations found at
www.mypyramidtracker.gov .
Case : TYPICAL
It appears that in a typical day, my grain intake was considered “good” and my meat and bean intake was
actually above the recommendations. However, my fruit and milk intake were considered “poor” and my
vegetable intake was considered “average”. My total fat and saturated fat were “good” but my sodium
intake was poor as it was a lot higher than the recommendations for me. My cholesterol intake was
considered “average” as it was slightly above the recommendations.
Page 5 of 16
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BIOLOGY 105 – Human Biology
Session:
Section:
Days / Time:
Instructor:
Spring 2009
55244 4 Units
F 9:00 AM – 4:00 PM
RIDDELL
Table TYPICAL 1 shows the amount of grain, vegetable, fruit, milk and meat and beans consumed in
comparison to the daily recommended amount.
Means “Good” intake
Means “Average” intake
Dietary Guidelines
Recommendations
Means “Poor” Intake
Number of cup/
oz. Equ. Eaten
Number of cup/oz.
Equ. Recommended
6.8 oz equivalent
7 oz equivalent
Vegetable
2.3 cup equivalent
3 cup equivalent
Fruit
0.9 cup equivalent
2 cup equivalent
Milk
0.5 cup equivalent
3 cup equivalent
7 oz equivalent
6 oz equivalent
Emoticon
Grain
Meat and Beans
Table TYPICAL 2 shows the amount of total fat, saturated fat, cholesterol and sodium consumed
compared to the daily recommendations.
Means “Good” intake
Means “Average” intake
Dietary Guidelines
Recommendations
Emoticon
Total Fat
Saturated Fat
Means “Poor” Intake
Amount Eaten
Recommendation or Goal
31.8% of total calories
20% to 35%
8% of total calories
less than 10%
343 mg
less than 300 mg
3531 mg
less than 2300 mg
*
Cholesterol
Sodium
Oils
*
*
Discretionary calories (solid fats,
added sugars, and alcohol)
*
*
Table TYPICAL 3 shows the percent recommendations of milk, meat and beans, fruit and vegetables and
grains.
Pyramid
Categories
Percent
Recommendation
Milk
17%
Meat and Beans
117%
Vegetables
77%
Fruits
45%
Grains
97%
Page 6 of 16
612939530
BIOLOGY 105 – Human Biology
Session:
Section:
Days / Time:
Instructor:
Spring 2009
55244 4 Units
F 9:00 AM – 4:00 PM
RIDDELL
Figure TYPICAL 1 shows how much of each item I consumed compared to what is recommended.
Milk Intake
0.5 cup equivalent
Milk Recommendation
3 cup equivalent
Meat and Beans Intake
7 oz equivalent
Meat and Beans Recommendation
Vegetables Intake
6 oz equivalent
2.3 cup equivalent
Vegetables Recommendation
Fruits Intake
Fruits Recommendation
3 cup equivalent
0.9 cup equivalent
2 cup equivalent
Grains Intake
6.8 oz equivalent
Grains Recommendation
7 oz equivalent
Table TYPICAL 4 details and summarizes the total amount of calories/grams for food energy, protein,
carbohydrates, fiber and fat nutrition and the recommended guideline and acceptable range amount. To
compare and contrast further nutrient intake in reference to the recommended amount, appendix 1 has
the full table for all nutrients.
Nutrient
Food Energy/Total Calories (kcals)
Protein (gm)
Carbohydrate (gm)
Total Fiber (gm)
Total Fat (gm)
Your Intake
Recommendation or
Acceptable Range
1193
2158
72
46
136
130
14
25
42.2
26.5 - 46.4
Page 7 of 16
612939530
BIOLOGY 105 – Human Biology
Session:
Section:
Days / Time:
Instructor:
Spring 2009
55244 4 Units
F 9:00 AM – 4:00 PM
RIDDELL
Case : HIGH
It appears that in a high calorie day, my grain milk and meat and bean intake was considered “good”
however my fruit and vegetable intake was poor according to the recommended guideline. All of my fat,
saturated fat, cholesterol and sodium were poor as well as they were all above the recommended
amount.
TABLE HIGH 1 shows the amount of grain, vegetable, fruit, milk and meat and beans consumed in
comparison to the daily recommended amount.
Means “Good” intake
Dietary Guidelines
Recommendations
Means “Average” intake
Means “Poor” Intake
Number of cup/
oz. Equ. Eaten
Number of cup/oz.
Equ. Recommended
9.4 oz equivalent
7 oz equivalent
0.3 cup equivalent
3 cup equivalent
Fruit
0 cup equivalent
2 cup equivalent
Milk
2.6 cup equivalent
3 cup equivalent
4.8 oz equivalent
6 oz equivalent
Emoticon
Grain
Vegetable
Meat and Beans
Table HIGH 2 shows the amount of total fat, saturated fat, cholesterol and sodium consumed compared
to the daily recommendations.
Means “Good” intake
Dietary Guidelines
Recommendations
Means “Average” intake
Emoticon
Means “Poor” Intake
Amount Eaten
Recommendation or Goal
Total Fat
39.2% of total calories
20% to 35%
Saturated Fat
16.8% of total calories
less than 10%
461 mg
less than 300 mg
3071 mg
less than 2300 mg
Cholesterol
Sodium
Oils
*
*
*
Discretionary calories (solid fats,
added sugars, and alcohol)
*
*
*
Page 8 of 16
612939530
BIOLOGY 105 – Human Biology
Session:
Section:
Days / Time:
Instructor:
Spring 2009
55244 4 Units
F 9:00 AM – 4:00 PM
RIDDELL
TABLE HIGH 3 shows the percent recommendations of milk, meat and beans, fruit and vegetables and
grains.
Pyramid
Categories
Percent
Recommendation
Milk
87%
Meat and Beans
80%
Vegetables
10%
Fruits
0%
Grains
134%
FIGURE HIGH 1 shows how much of each item I consumed compared to what is recommended.
Milk Intake
2.6 cup equivalent
Milk Recommendation
3 cup equivalent
Meat and Beans Intake
4.8 oz equivalent
Meat and
Beans Recommendation
Vegetables Intake
6 oz equivalent
0.3 cup equivalent
Vegetables Recommendation
Fruits Intake
3 cup equivalent
0 cup equivalent
Fruits Recommendation
Grains Intake
2 cup equivalent
9.4 oz
equivalent
Grains Recommendation
7 oz equivalent
TABLE HIGH 4 details and summarizes the total amount of calories/grams for food energy, protein,
carbohydrates, fiber and fat nutrition and the recommended guideline and acceptable range amount. To
compare and contrast further nutrient intake in reference to the recommended amount, appendix 2 has
the full table for all nutrients.
Nutrient
Food Energy/Total Calories (kcals)
Protein (gm)
Carbohydrate (gm)
Total Fiber (gm)
Total Fat (gm)
Your Intake
Recommendation or
Acceptable Range
2049
2158
96
46
221
130
7
25
89.3
45.5 - 79.7
Page 9 of 16
612939530
BIOLOGY 105 – Human Biology
Session:
Section:
Days / Time:
Instructor:
Spring 2009
55244 4 Units
F 9:00 AM – 4:00 PM
RIDDELL
Case: LOW
It appears that in a disciplined day, my grain, milk, fruit and vegetable were considered “good” however
my meat and beans were only considered average according to the recommended guideline. It also
appears that my total fat and sodium were considered poor as they were either too low (fat) or too high
(sodium). Both the saturated fat and cholesterol were good according to the recommended amount.
TABLE LOW 1 shows the amount of grain, vegetable, fruit, milk and meat and beans consumed in
comparison to the daily recommended amount.
Means “Good” intake
Dietary Guidelines
Recommendations
Means “Average” intake
Means “Poor” Intake
Number of cup/
oz. Equ. Eaten
Number of cup/oz.
Equ. Recommended
5.7 oz equivalent
7 oz equivalent
Vegetable
2.9 cup equivalent
3 cup equivalent
Fruit
2.3 cup equivalent
2 cup equivalent
Milk
3.4 cup equivalent
3 cup equivalent
4.3 oz equivalent
6 oz equivalent
Emoticon
Grain
Meat and Beans
TABLE LOW 2 shows the amount of total fat, saturated fat, cholesterol and sodium consumed compared
to the daily recommendations.
Means “Good” intake
Dietary Guidelines
Recommendations
Means “Average” intake
Emoticon
Total Fat
Saturated Fat
Cholesterol
Sodium
Means “Poor” Intake
Amount Eaten
Recommendation or Goal
13.4% of total calories
20% to 35%
5.5% of total calories
less than 10%
121 mg
less than 300 mg
3680 mg
less than 2300 mg
Oils
*
*
*
Discretionary calories (solid fats,
added sugars, and alcohol)
*
*
*
Page 10 of 16
612939530
BIOLOGY 105 – Human Biology
Session:
Section:
Days / Time:
Instructor:
Spring 2009
55244 4 Units
F 9:00 AM – 4:00 PM
RIDDELL
TABLE LOW 3 shows the percent recommendations of milk, meat and beans, fruit and vegetables and
grains.
Pyramid
Categories
Percent
Recommendation
Milk
113%
Meat and Beans
72%
Vegetables
97%
Fruits
115%
Grains
81%
FIGURE LOW 1 shows how much of each item I consumed compared to what is recommended
Milk Intake
3.4 cup equivalent
Milk Recommendation
3 cup equivalent
Meat and Beans Intake
4.3 oz equivalent
Meat and Beans Recommendation
Vegetables Intake
6 oz equivalent
2.9 cup equivalent
Vegetables Recommendation
Fruits Intake
Fruits Recommendation
3 cup equivalent
2.3 cup equivalent
2 cup equivalent
Grains Intake
5.7 oz equivalent
Grains Recommendation
7 oz equivalent
TABLE LOW 4 details and summarizes the total amount of calories/grams for food energy, protein,
carbohydrates, fiber and fat nutrition and the recommended guideline and acceptable range amount. To
compare and contrast further nutrient intake in reference to the recommended amount, appendix 3 has
the full table for all nutrients.
Your Intake
Recommendation or
Acceptable Range
1506
2158
Protein (gm)
103
46
Carbohydrate (gm)
226
130
17
25
22.4
33.5 - 58.6
Nutrient
Food Energy/Total Calories (kcals)
Total Fiber (gm)
Total Fat (gm)
Page 11 of 16
612939530
BIOLOGY 105 – Human Biology
Session:
Section:
Days / Time:
Instructor:
Spring 2009
55244 4 Units
F 9:00 AM – 4:00 PM
RIDDELL
Conclusions / Further Considerations:

This analysis provided me with recommended nutritional information that I had not previously
considered.

It has taught me that I need to cut down on my sodium intake, and increase my fruit and/or vegetable
intake.

This experiment has also taught me that, although I thought I had enough milk in my diet, I still need
to incorporate more.

My challenges to my new plan will be trying to incorporate more fruits and vegetables into my diet as
I am not a big fan of them and do not eat as many as I should.

I also find being on-the-go a lot has presented a little more of a challenge in choosing healthier foods.

I plan on trying to make better decisions and charting my intake on www.mypyramidtracker.gov

My new plan will include more exercise and the following changes to my diet:
Food Group
Fruits:
Vegetables:
Milk
Meat/Beans
Grains
Daily Amount
2 cups/day
3 cups/day
3 cups/day
6 oz/day
7 oz/day
Nutrient
Sodium
Total Fat
Saturated Fat
Cholesterol
Daily Amount
<2000 mg
25%
<10%
<300 mg
Page 12 of 16
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BIOLOGY 105 – Human Biology
Session:
Section:
Days / Time:
Instructor:
Spring 2009
55244 4 Units
F 9:00 AM – 4:00 PM
RIDDELL
ATTACHMENTS / APPENDIX
Summary / Formal / Conclusive Results, Tables, Charts, Illustrations
1. Appendix 1 summarizes the total amount of calories/grams for all nutrients on a typical eating day
2. Appendix 2 summarizes the total amount of calories/grams for all nutrients on a high eating day
3. Appendix 3 summarizes the total amount of calories/grams for all nutrients on a disciplined/low eating
day
Drawings / Diagrams / Illustrations / Photos:
1. All diagrams and charts derived from personal information input into
http://www.mypyramidtracker.gov
References / Literature Cited:
1. http://www.mypyramidtracker.gov
Page 13 of 16
612939530
BIOLOGY 105 – Human Biology
Session:
Section:
Days / Time:
Instructor:
Spring 2009
55244 4 Units
F 9:00 AM – 4:00 PM
RIDDELL
APPENDIX 1: TYPICAL EATING DAY
Your Intake
Recommendation or
Acceptable Range
1193
2158
72
46
136
130
14
25
Total Fat (gm)
42.2
26.5 - 46.4
Saturated Fat (gm)
10.6
< 13.3
19
**
9
**
Linoleic (omega 6) (gm)
7.5
12
Alpha Linolenic (omega 3) (gm)
0.7
1.1
Cholesterol (mg)
343
< 300
407.3
700
79.8
75
Vitamin E (mg -TE)
4.3
15
Thiamin (mg)
1.2
1.1
Riboflavin (mg)
1.2
1.1
24.2
14
274.1
400
2
1.3
1.3
2.4
Calcium (mg)
525.7
1000
Phosphorus (mg)
962.9
700
Magnesium (mg)
208
320
Iron (mg)
9.8
18
Zinc (mg)
5.8
8
Selenium (mcg)
92.8
55
Potassium (mg)
2068
4700
Sodium (mg)
3531
1500 - 2300
Nutrient
Food Energy/Total Calories (kcals)
Protein (gm)
Carbohydrate (gm)
Total Fiber (gm)
Monounsaturated Fat (gm)
Polyunsaturated Fat (gm)
Vitamin A (mcg RAE)
Vitamin C (mg)
Niacin (mg)
Folate (mcg, DFE)
Vitamin B6 (mg)
Vitamin B12 (mcg)
Page 14 of 16
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BIOLOGY 105 – Human Biology
Session:
Section:
Days / Time:
Instructor:
Spring 2009
55244 4 Units
F 9:00 AM – 4:00 PM
RIDDELL
APPENDIX 2: HIGH EATING DAY
Your Intake
Recommendation or
Acceptable Range
2049
2158
96
46
221
130
7
25
Total Fat (gm)
89.3
45.5 - 79.7
Saturated Fat (gm)
38.2
< 22.8
Monounsaturated Fat (gm)
31
**
Polyunsaturated Fat (gm)
12
**
10.8
12
Alpha Linolenic (omega 3) (gm)
1.2
1.1
Cholesterol (mg)
461
< 300
598.5
700
Vitamin C (mg)
6.6
75
Vitamin E (mg -TE)
2.2
15
Thiamin (mg)
1.1
1.1
Riboflavin (mg)
2.3
1.1
18.1
14
255.1
400
Vitamin B6 (mg)
0.8
1.3
Vitamin B12 (mcg)
5.3
2.4
1198
1000
Phosphorus (mg)
1389.9
700
Magnesium (mg)
209.1
320
Iron (mg)
12.7
18
Zinc (mg)
13.5
8
Selenium (mcg)
115.1
55
Potassium (mg)
1807
4700
Sodium (mg)
3071
1500 - 2300
Nutrient
Food Energy/Total Calories (kcals)
Protein (gm)
Carbohydrate (gm)
Total Fiber (gm)
Linoleic (omega 6) (gm)
Vitamin A (mcg RAE)
Niacin (mg)
Folate (mcg, DFE)
Calcium (mg)
Page 15 of 16
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BIOLOGY 105 – Human Biology
Session:
Section:
Days / Time:
Instructor:
Spring 2009
55244 4 Units
F 9:00 AM – 4:00 PM
RIDDELL
APPENDIX 3: LOW/DISCIPLINED EATING DAY
Your Intake
Recommendation or
Acceptable Range
1506
2158
Protein (gm)
103
46
Carbohydrate (gm)
226
130
17
25
22.4
33.5 - 58.6
9.3
< 16.7
Monounsaturated Fat (gm)
7
**
Polyunsaturated Fat (gm)
4
**
Linoleic (omega 6) (gm)
3.4
12
Alpha Linolenic (omega 3) (gm)
0.5
1.1
Cholesterol (mg)
121
< 300
621.9
700
52.1
75
Vitamin E (mg -TE)
3.1
15
Thiamin (mg)
1.3
1.1
Riboflavin (mg)
2.4
1.1
15.8
14
333.9
400
Vitamin B6 (mg)
1.7
1.3
Vitamin B12 (mcg)
8.6
2.4
Calcium (mg)
1189.7
1000
Phosphorus (mg)
1715.7
700
Magnesium (mg)
279.3
320
Iron (mg)
11.8
18
Zinc (mg)
13.6
8
Selenium (mcg)
107.6
55
Potassium (mg)
3488
4700
Sodium (mg)
3680
1500 - 2300
Nutrient
Food Energy/Total Calories (kcals)
Total Fiber (gm)
Total Fat (gm)
Saturated Fat (gm)
Vitamin A (mcg RAE)
Vitamin C (mg)
Niacin (mg)
Folate (mcg, DFE)
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