Diet Analysis Project: Part 2
Please review all instructions before beginning, including the submission instructions and
scoring rubric.
Note: Use the Nutrition Calc Plus reports submitted in Unit 1 for this project. Diet Analysis
Project Part 1 must have been submitted to earn credit for Part 2. If you did not submit
Part 1, go back to Unit 1, and submit this work now.
Food Diary Analysis
1. Asses your carbohydrate intake. See Calorie Assessment Report.
Goal Calorie RangeYour 3-day
Carbohydrate
Average
1965
705
Carbohydrate
Calories
Check one statement below which describes your carbohydrate intake:
_____ My intake of carbohydrate is acceptable
X. My intake is too low
_____ My intake is too high
2. Assess your dietary fiber intake. See Bar Graph Report.
Recommended
Your 3-day
Your 3-day
Adequate Intake (AI)*
27.5g/day
Average
4.06g/day
Average
(g/day)
(g/day)
as % of AI
Check one statement below which describes your fiber intake:
_____ My percent AI for fiber is at least 100%, a healthy level of fiber intake.
X. My AI is below 100%, so I should improve my fiber intake.
15%
3. List your 3 major sources of fiber. See Spreadsheet Report: Fiber (g) column.
Fiber grams
Food Item and Your Portion Size
a. Chex Mix Cheddar
b. Whole Wheat Bread
c. Blueberries
4
3.8
1.1
4. Assess your added sugar intake. See Bar Graph Report.
DRI Goal (Limit)
Your 3-day
Your 3-day
Added Sugar
24.6g/day
Average
13.2g/day
Average
(g/day)
as %
Check one statement below which describes your added sugar intake:
X. My intake is within the acceptable limit.
_____ My intake is higher than the acceptable limit.
54%
5. List your 3 major sources of added sugar. See Spreadsheet Report: “SugAdd” (g) column.
Note that some foods with added sugar may not be accurately identified, as the requirement
on food labels is new. Include likely sources if data is missing.
Added sugar
Food Item and Your Portion Size
grams
a. German Chocolate Cake
15.4
b. Chex Mix Cheddar
12.0
c. Vanilla Ice Cream (Haagen Dazs)
7.2
6. Identify your intake of grains from your food list. List what you consumed and indicate
“none,” if none were consumed.
List up to 3
Fiber
List up to 3
Fiber
whole grain foods
(g)
refined grain products
(g)
you ate.
you ate.
Whole wheat bread
3.8
none
0
none
none
0
none
0
0
none
Check one statement below which describes your intake of whole grains:
_____ I eat at least 3 whole grain servings each day.
X. I need to eat more whole grain foods to meet the Dietary Guidelines
7. Assess your fat intake. See Calorie Assessment Report
Goal Calorie Range - Fat
393 - 688
Your 3-day
Average Fat
Calories
Check one statement below which describes your fat intake:
_____ My intake of fat is acceptable
X My intake is too low
_____ My intake is too high
221
8. See the Bar Graph Report and assess your saturated, monounsaturated, and
polyunsaturated fat intake. Mark the appropriate statement for each type of fat.
Saturated Fat:
X. I am within my daily limit for saturated fat. (< or = 100%)
_____I need to eat less saturated fat. (>100%)
Monounsaturated Fat
_____I am within the recommended intakes for monounsaturated fat. (70-100%)
_____I need to eat less monounsaturated fat. (>100%)
X. I need to eat more monounsaturated fat. (<70%)
Polyunsaturated Fat
_____I am within the recommended intakes for polyunsaturated fat. (70-100%)
_____I need to eat less polyunsaturated fat. (>100%)
X. I need to eat more polyunsaturated fat. (<70%)
9. List your 3 major sources of total fats. See Spreadsheet Report: Fat (g) column.
0
Fat grams
Major sources of fat in your diet
a. Chex Mix Cheddar
b. German Chocolate Cake
c. Vanilla Ice Cream
126
78.9
72.5
10. List 2 major sources of saturated fats. See Spreadsheet Report: Fat-S (g)
Fat-S grams
Major sources of saturated fat
a. Vanilla Ice cream
b. American Cheese
5.1
6
11. List 2 major sources of monounsaturated fats. See Spreadsheet Report: Fat-M (g)
Major sources of monounsaturated fats
a. Chocolate Cake
b. Fried Chicken
Fat-M grams
2.8
2.5
12. List 2 major sources of polyunsaturated fats. See Spreadsheet Report. Fat-P (g)
Fat-P
Major sources of polyunsaturated fats
grams
a. Chocolate Cake
2.3
b. Fried Chicken
2.1
13. The Food and Nutrition Board Recommendations for Essential Fatty Acids can be found
in chapter 5 of the textbook. Enter your recommendation for omega-6 and omega-3 fatty
acids in grams, based on gender. See Bar Graph Report to determine your average intake.
Recommended Intake 17 g
Your 3-day Average 1.51
Linoleic Acid
of omega-6 (g)
(omega-6 grams)
Recommended Intake 1.6
Your 3-day Average 0.18
Alpha-linolenic acid
of omega-3 (g)
(omega-3 grams)
Check one statement below which describes your essential fatty acid intake:
X. My intake of essential fatty acids is too low
_____ My intake of essential fatty acids is adequate
14. Assess your protein intake. See Calorie Assessment Report
Goal Calorie RangeYour 3-day
Protein
196 - 688
Average Protein
Calories
93
14b. Are you regularly engaging in endurance or strength exercises and activities? If no,
skip to 14d. If yes, you may choose to calculate your protein requirements based on the
American College of Sports Medicine Recommendations (Protein Power Points/ Unit 2).
Show your calculation below.
(Type your response here. The box will expand as you type.)
XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX
14c. See Bar Graph Report.
3-day average
Value Protein (g)
XXXXXXX
Your protein
requirements for
physical activity
as calculated
above (g/day)
XXXXXX
14d. Check one statement below which describes your protein intake:
_____ My intake of protein is acceptable
X. My intake is too low
_____ My intake is too high
15. Review the percent RDA for the following nutrients. See Bar Graph Report. If your 3day average falls below 70% for any of these nutrients, check the column and list 2
foods you would be willing to consume that are a good source of the nutrient.
Nutrient
<70% RDA
List 2 good food sources if <70% column checked
Iron
X
Tomato products, beans
Zinc
X
Poultry, oysters
Vitamin A
X
Broccoli, Carrots
Thiamin
X
Brown Rice, Salmon
Riboflavin
X
Spinach, Almonds
Niacin
X
Tuna, lean chicken breast
Vitamin B6
X
Peas, Bananas
Vitamin B12
X
Liver, Clams
Folate
X
Asparagus, Beans
Vitamin C
X
Kiwi, Oranges
Vitamin E
X
Avocado, sunflower seeds
Magnesium
X
Dark chocolate, cashews
16. Examine your sodium and potassium intakes for heart health. See Bar Graph Report.
Nutrient
Actual Intake
% of goal
Sodium
1,129.00mg
49
Potassium
514.00mg
15
a. If you exceed the recommended sodium intake, identify 2 foods you are consuming that
are rich in sodium. See Spreadsheet Report.
b. If you are not meeting your potassium recommendation, research and list 2 food sources
that are high in potassium that you will try to consume. Bananas, Avocado
17. Examine your calcium and vitamin D intakes for bone health. See Bar Graph Report.
Nutrient
Actual Intake % of goal List 2 good food sources if <70%
Salmon, Lentils
Calcium
462.00 mg
46
Tuna Fish, Oranges
Vitamin D
0.81 mcg
5
Dietary Evaluation
Type your responses to these questions below with a minimum of 100 words. You are to use
your course materials to add support for the ideas you present.
a. Consider the guidelines presented about carbohydrate in our course materials. What
improvements should you make and why? Do you need to adjust the amount of
carbohydrate you consume—why or why not? Consider fiber, whole grains and added
sugars in your discussion. Name specific foods you would increase or decrease to
consume carbohydrates more healthfully.
I need to dramatically increase my carbohydrate intake. Carbohydrates are the most important
source of energy. Carbs fuel several organs and systems like the brain, kidneys, heart muscles,
and digestive system. Without carbs, headaches, fatigue and even constipation can occur without
enough carbs. Carbohydrates also regulate blood sugar and can boost mood-regulating, stressreducing chemicals. Starch-free and hearty foods are really good options. Some examples are
bananas, quinoa, chickpeas, whole grain foods, vegetables, and bread. There are some carbs that
should be avoided, such as sugary sodas, ice cream, French fries, potato chips, pasta and other
empty carbs. Of course, there isn’t wrong with indulging in some guilty pleasures every now and
then.
b. Consider the guidelines presented about dietary fats in our course materials. What
improvements should you make and why? Do you need to adjust the amount of total fat
you consume—why or why not? Consider saturated, monounsaturated, and
polyunsaturated fats, as well as essential fatty acids in your discussion. Name specific
foods you would increase or decrease to consume fats more healthfully.
I should increase my dietary fat intake but have a limit on said intake. Dietary fats are
fat that comes from food. The body breaks the fat down into fatty acids that enter the
bloodstream. They are considered an essential component of a balanced and healthy
diet. They offer several benefits when consumed in moderation. They are considered an
energy source too, and absorb nutrients such as A, D, E, and K vitamins. These vitamins
play huge roles in bodily functions, like maintaining healthy skin and transportation of
nutrients in and out of cells. This is all thanks to dietary fats being consumed
adequately. Consuming too much can result in digestive issues, nutrient imbalance, and
a risk in cardiovascular health. Some good dietary fat-rich are meats, like beef, pork, and
poultry.
c. Consider the guidelines presented about protein in our course materials. What
improvements should you make and why? Do you need to adjust the amount of protein
you consume—why or why not? Do you need to adjust the sources of protein-rich foods
in your diet—why or why not? Name specific foods you would increase or decrease to
consume protein more healthfully.
I should increase my protein intake as well as eating protein-rich foods. Protein is
another essential macronutrient that I should consume due to its crucial role in
maintaining overall health. Protein allows metabolism support, immunity functionality,
hormone production, tissue repair and even more. Protein-rich foods are the best
sources of protein, such as lean meats like chicken, eggs and some plant-based sources
such as legumes. There are some foods that advertise as high in protein, which is true,
but could have unhealthy additions as well. Sugary protein bars are the biggest
example, due to its high amount of added sugar and lack of nutritional value. Processed
meats like bacon and excessive red meat can also prove to be very unhealthy because
they are linked to health risks. Moderation is key.
d. Review your average intake of fruits and vegetables (MyPlate Report); discuss how your
intake does or does not measure up to the guidelines. Do you need to adjust the amount of
fruits and vegetables you consume—why or why not?
I need to dramatically increase my intake of fruits and vegetables. In my diet I have little
to none intake on fruits and vegetables. The only thing I have is blueberries right now.
Eating both fruits and veggies offers a multitude of benefits. Both are heavily rich in
nutrients. They also both provide good amounts of hydration. Some fruits include
apples, watermelons, strawberries, and oranges. Some vegetables that provide hydration
include iceberg, romaine, and red lettuce. Iceberg is considered the best option
considering it contains 96% water. Both fruits and vegetables also have been proven to
help boost one’s immune system. It’s important to consume a variety instead of just
eating the same fruits and veggies every day due to the different nutrients each offer.
e. Assess your intake of micronutrients—vitamins and minerals. Comment as to whether
you did or could fulfill your nutrient needs through foods or whether supplements are
necessary. If you take supplements, what did this analysis help you determine about their
necessity?
I did not fulfill my nutritional needs by consuming foods. Consuming adequate micronutrients
isn't necessarily bad. There are some vitamins we can consume naturally like Vitamin D, K, and
more. But some vitamins we should consume daily such as Vitamin A. Vitamin A benefits by
helping fight infection, maintaining healthy vision, and strengthens bones and teeth. One of the
best sources of Vitamin A is carrots. Vitamin C is another great vitamin to be consuming, as it
helps with skin and tissue health, and reduces risks of getting colds. Vitamin E is essential for the
body because it reduces diseases and even cancer. Consuming avocados, spinach and whole
grains can provide great sources.
f. Set three S.M.A.R.T. nutrition goals that will help you move towards a healthier diet or
maintain your healthy diet. S.M.A.R.T. goals are specific, measurable, achievable,
relevant and time bound.
I believe the most important SMART goal I should set first is the achievement
goal. None of the set goals for consuming important carbs, proteins, fruits and vegetables,
and micronutrients are anywhere near what I should be consuming. It’s important to get
the set goal (or be under the limit) so I can get an adequate amount of nutrients. The next
goal I should set is specific. I don’t specify what I normally should eat. I eat healthy
foods but not specific foods that would help me reach my goal. I should also specify the
goal that I want. I want to lose weight, but I do also want to gain muscle, so I should eat
foods that will assist me in that. The final goal I should set is time bound. I eat 1-2 times
a day, but they’re not time specific like how I used to have it. Setting a specific time
would help me get into routine and would get my body used to specific times to eat.
References: List references in APA format here that informed your assignment (3-point
deduction for failure to credit sources):
Blog: Carbohydrates 101: The benefits of carbohydrates. Reid Health. (n.d.).
https://www.reidhealth.org/blog/carbohydrates-101-the-benefits-ofcarbohydrates#:~:text=Why%20do%20you%20need%20carbohydrates,blood%20choles
terol%20levels%20in%20check.
Mayo Clinic Health System. (2023, April 26). 1-2-3 approach to eat fruits, veggies. Mayo
Clinic Health System. https://www.mayoclinichealthsystem.org/hometownhealth/speaking-of-health/123-approach-to-eating-fruits-and-vegetables
Submission Instructions
1. Save your work as “StudentName_Diet Analysis Project”, as a PDF or Word
document. Note: Pages documents are not accepted for credit.
2. Click on the highlighted assignment title in the Unit.
3. Scroll down to find “attach file” and click on “browse my computer.”
4. Find your assignment. Submit.
5. To verify that your assignment is correctly submitted, go to “MyGrades”. You can open
your assignment from here for verification.
6. If you experience any difficulty in submitting your work to Blackboard, please contact
the MCCC Help Desk.
Diet Analysis Project Scoring Rubric
Project Requirements
Earned
Food Diary Analysis: Analysis is transcribed accurately; open-ended
questions are accurately addressed.
Possible
30
Dietary Evaluation:
Answers demonstrate critical thinking and reflective thought. Evidence of application of course
materials to the answer/response. Meets minimum word count for each response.
Carbohydrate
10
Fat
10
Protein
10
Fruits & Vegetables
4
Micronutrients & Dietary Supplements
4
Dietary Goals
6
Writing Mechanics: Free of any spelling/grammatical/ word choice
errors. Project is neat. Format and instructions are followed. In-text
citations and references are included and follow APA format.
6
TOTAL POINTS
80