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.