Nutrition Assessment
100 points
1. Track your dietary intake over the course of three days using the MyFitnessPal app
or myfitnesspal.com. Record everything you eat on MyFitnessPal and send a report of
your dietary log from each day of your food log.** (30 points)
2. After the three days of dietary tracking are complete, average your daily intake
totals by utilizing the chart template provided. Calculate what your ideal calorie intake
and nutrient levels should be using your personalized MyFitnessPal data (for example
athletes trying to gain weight will have a higher calorie intake than average). (10
points)
Daily Intake Totals
Day 1
Day 2
Day 3
Average
Ideal/Goal
Total Calories
Total grams of Fat
Total g of
carbohydrates
Total g protein
Total mg
cholesterol
Total mg sodium
Total g sugar
Total g fiber
3. Finally, use your results to identify three limitations of your current diet and
determine strategies for change. Do you need to increase or decrease your consumption
of certain food groups? Think about the reasons behind your food choices. (For
example, if you are too rushed in the morning to eat a good breakfast, brainstorm
ways to save time or make a list of quick and healthy breakfast options. Or, if your
sodium intake is too high, consider reducing how often you eat fast food or processed
foods).
Use the template provided to identify the problems, set goals, and develop strategies for
change. (10 points)
Problem #1: _______________________________________________
Goal:
Strategies for Change:
Problem #2 : _______________________________________________
Goal:
Strategies for Change:
Problem #3 : ________________________________________________
Goal:
Strategies for Change:
4. Now that you have determined three limitations and strategies to adjust these
limitations, implement them over a three-day period. Once again, record and report
everything you eat on MyFitnessPal and send a report of your dietary log from each day
of your food log. Record your revised diet daily totals, average, and goal on the template
provided. You will want to keep notes of your progress or barriers that you faced upon
implementation to use in Step 5. (30 points)
Revised Daily Intake Totals
Day 1
Day 2
Day 3
Average
Ideal/Goal
Total Calories
Total grams of Fat
Total g of
carbohydrates
Total g protein
Total mg cholesterol
Total mg sodium
Total g sugar
Total g fiber
5. Using the information you gathered in Steps 1-4, write a one to two page reflection
about your experiences in this activity. Discuss how following the new plan made you
feel and the barriers to implementation. How did the new choices change your nutrient
intake (i.e., did it improve your fat, carbs, protein or calcium intake)? What impact will
this activity have on your future actions? (20 points)
**Please remember, you must send a report of everything you have eaten each day for
the 6 total days. You can do this by logging on to My Fitness Pal, click on the reports
tab, and specify which days you want to run the report. This works best from the
website, not the app. Completing these steps is 60 points of your grade.