HSC 315: Nutritional Concepts
Dietary Assessment Project
Directions: Please record your food intake for 3 days (2 weekdays/ 1 weekend day). Once
recorded, input all data into NutritionCalc Plus program (included with your Mcgraw Hill online
book).Please use only this program for the assignment. You will need to create an account and
input all physical activity and weight/ht information in order for the program to accurately
designate your total daily energy expenditure. You should not have to pay for this as it is part of
your subscription you already have with the ebook.
Once all information has been inputted into the software, please use the figures/charts to answer
the questions in the following parts.
Part One: (Typeyour answers directly below the questions. Therefore, I should see the questions
with the answer below.)
1. Indicate your average recommended intakes for the following nutrients:
a. Calories (kcals) 2,922
b. Protein (g) 83.5
c. Fat (g) 90.9
d. Carbohydrates (g) 402
e. Fiber (g) 40.9
f. Sodium (mg) 2,300
g. Vitamin C (mg) 90
2. What percentage of your personal Recommended Daily Nutrient for calories did you
consume? 118%
3. What % of your calories on average came from carbohydrates? How did your values
compare to the AMDR values? 46.6%, The AMDR for carbs is 55-70%
4. How many grams of fiber did you consume, on average, over the three-day period? How
did your average value compare to the fiber recommendations of 25 grams/day for women
and 38grams/day for males? 18 grams of fiber. I was well under the recommended value.
Incorporating more fiber in my diet is something I need to focus on.
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5. What percentage of calories came from fat? How did your intake compare to the AMDR
for fat? What percentage from saturated fats? 23%. The AMDR is between 20-35%. I am just
in it.
6. How many mg of cholesterol did you consume, on average, per day? How does this
compare to the 2010 Dietary Guidelines Recommendations? 985mg. I am well over the 300
recommended mgs.
7. What percentage of total calories came from monounsaturated fats? How does this
compare to the Dietary Guidelines? 46grams. My recommended intake is 32.5 so I am in a
reasonable range.
8. What percentage of total calories came from polyunsaturated fats? How does this
compare to the Dietary Recommendations? 12grams. My recommended intake is 29grams
so I am a little too under the level.
9. What percentage of calories came from protein? How did your intake compare to the
AMDR for protein? 27.70%. The AMDR for protein ranges from 10-35% so I am in a perfect
spot there.
10. What fat-soluble vitamins were you deficient in? How could a deficiency in these vitamins
be associated with a health issues? I was only deficient in vitamin D. If I don’t address this I
could suffer from low energy levels.
11. What water-soluble vitamins were you deficient in? How could a deficiency in these
vitamins be associated with a health issues? I had enough of all my b vitamins. A lack of
these vitamins could lead to fatigue.
12. Review your average intake of minerals. List the MAJOR minerals that were less than 75%
of your % DRI. What foods could you add to your diet to increase your intake of these
minerals? The two minerals I was deficient in were calcium and sodium. To add more
calcium in my diet I could eat more dairy products such as yogurts, milk, and cheesed. For
sodium I could start to add a little more salt over my meals.
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13. Review your average intake of minerals. List the TRACE minerals that were less than 75% of
your % DRI. What foods could you add to your diet to increase your intake of these
minerals? For zinc I was well above my required intake. Increasing the consumption of red
meat could add more zinc ones diet.
14. Based on the above “MyPlate”, which food groups were in the preferred range and which
ones were in excess? Explain why you feel you were deficient in some categories and how
you could achieve the recommended servings. Based on MyPlate the two food groups I
was lacking were fruits and dairy. I do eat these foods in my diet but it is not daily. I did not
have a food group in excess.
15. How much alcohol did you consume during the three-day recording period? How many
calories did that equal over the 3-day period. I consumed no alcohol at all. I don’t drink
much at all to begin with, so it is rare for me to drink.
Part Two (Group Project):
Now that you have assessed your diet, I want you to create a day of recommended eatingfor your
yourself. To do so, you must assess the nutrients that you were deficient and/or in excess of and
implement a diet that will address these deficiencies/excess. You will then need to input the new
diet into your dietary software program to determine nutrient values.
Once completed, DISCUSS the differences between the old diet and new diet and why you made
the changes that you did! PLEASE PRINT OUT THE NUTRIENT REPORT FOR THE ONE-DAY
RECOMMENDED EATING PLAN AND ATTACHED IT WITH THE NUTRIENT REPORT FROM THE 3-DAY
AVERAGE).
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