NUTRITION ANALYSIS PROJECT DIRECTIONS
USING “SUPERTRACKER”
Https://www.supertracker.usda.gov
GOAL:
The goal of this project is for you to make better food choices.
OBJECTIVES:
 First and foremost, follow all directions. Your grade is based on your ability: a) to follow all
directions and submit the requirements as requested; b) to synthesize your nutrition knowledge
and comment appropriately regarding your eating choices, and c) to submit this project on the
due date. Your grade IS NOT based on what you eat. See the attached rubric for more details
regarding grading.
 Discover your nutrition status by:
o keeping a 3-day food diary
o delineating the positive and negative aspects of your diet on the Nutrition Analysis Chart
and questions 1-8
 Improve your current eating habits by:
o Describing how you can improve your current diet (question 9) based on the chart and
questions 1-8
o Creating a Sample Meal Plan for three days.
Project Requirements: This is what you will submit for this project:
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Food Diaries: Three – the food diaries are located at the end of these directions.
Three (3) Food Groups and Calories Report, one for each food diary day
Three (3) Nutrients Report, one for each food diary day
Three (3) Meal Summary Reports, one for each food diary day
One Nutrition Analysis Chart – included in “My Plan to Improve My Diet”
My Plan to Improve My Diet – Answer questions 1-9
My Sample Meal Plans (3 days) – included in “My Plan to Improve My Diet”
Project Rubric – at end of these directions, print out and include in your submission
You will need these resources, which you will find within Supertracker, in order to complete the
above project requirements. Follow the directions below and print them out:
 My Plan
 Sample Meal Plans
Submit all documents: in a folder that has a pocket. Make sure your name is on the outside of the
folder. DO NOT STAPLE your papers together please.
Due Date:
 If you are in an online class, see the due date on your calendar. You will need to mail me the
project via US mail. Your submission needs to reach me by midnight on the due date listed on
your calendar. Mail to :
Cindi Lamb Wiley
40 Harmony Chapel Road
Conowingo, MD 21918
 If you are in a face-to-face class, the due date will be listed on your syllabus OR I will inform
you in class at least two weeks prior to the due date.
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I do not accept late projects at all.
FYI: This project is worth 100 points.
DIRECTIONS:
Food Diary Directions:
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Print out the Food Diaries at the end of these directions.
Use the food diaries to keep track of what you have eaten for three days.
Specific directions are included on the food diaries.
It is VERY important that you measure what you eat!
If you incorrectly enter the wrong amount of food into the Food Tracker, you will obliterate 1/3
of the project; that’s 33 points off the top! So please be careful!
Take the food diaries with you wherever you go for three days and write down your food.
Hand-written food diaries receive extra points!!
How to Count Your Calories:
 Buy: a one cup measuring cup and a tablespoon measurer and keep it with you at all times, if
possible. MEASURE MEASURE MEASURE EVERYTHING YOU EAT!!!!!!!!!!!
To find out calorie content go to any of these free sites:
 http://www.supertracker.usda.gov
 http://www.sparkpeople.com
 http://www.nutritiondata.com/
 http://www.calorieking.com/
 http://www.calorie-count.com/
 Or go directly to the company site: Examples:
o http://nutrition.mcdonalds.com/getnutrition/nutritionfacts.pdf
o http://www.panerabread.com/
o http://www.tacobell.com/ etc.
 If you are not at a computer to find out calorie content, the best book I know that is small
enough to carry in your purse is: The CalorieKing Calorie, Fat & Carbohydrate Counter This
little book costs about $8.00 at any bookstore and is worth it!!!
Directions to Access SuperTracker and to print out “My Plan” and “Sample Meal Plans”
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Go to: https://www.supertracker.usda.gov
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Click on: “Create Your Profile”, blue tab, right middle
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After Step One, you may get a message that pops up and says:
“Would you like to calculate your plan to maintain your current weight or
move toward a healthier weight?”
√ Maintain your current weight
√ Move toward a healthier weight
You need to check: “MAINTAIN YOUR CURRENT WEIGHT”
If you check the other option, you will get a zero for this project.
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Complete Step 1, and 2, and 3: Personalize Your Profile, Register to Save Your Profile, Submit
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On the top of the page, you will see a blue bar with tabs.
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Click on: “My Plan”, print it out, you will need to use this document as a reference to complete
the project.
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Click on: “My Plan”, again, and you will see “Sample Meal Plans”. Print it out, you will need to
use this document as a reference to complete the project.
Directions to enter your food from your 3-day food diaries:
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From the Home Page, click on : “Food Tracker”. You can access it from the blue bar at the top
of the page, or from the middle of the page
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Using your food diary for Day One, enter all the food you ate. If you cannot find your exact
food, find something close to it. Use single words for food search, like “Milk”, “cereal”, “fish”,
etc.
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When you are finished entering your food, click on “My Reports”, dark blue tab, center, top of
page
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Click on: Food Groups and Calories Report, print it out.
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Go back to “My Reports”
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Click on “Nutrients Report”, print it out.
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Go back to “My Reports”
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Click on: Meal Summary Report, print it out.
So for Day One, you will need:
 Food Groups and Calories Report
 Nutrients Report
 Meal Summary Report
After you have completed Day One, go back and do the same thing for Day Two and Day
Three. Therefore, you will need a total of:
 Three Food Groups and Calories Reports
 Three Nutrients Reports
 Three Meal Summary Reports
Directions to complete the Nutrition Analysis Chart:
 Print out the Nutrition Analysis Chart included in “My Plan to Improve My Diet”
 Look at your Nutrients Report for Day One.
 You will see three columns labeled “Target”, “Average Eaten”, and “Status”
 If your Nutrient Status is “OK”, you do not need to report anything! Leave it blank on your
Nutrition Analysis Chart.
 If your Nutrient Status is Over or Under, you need to write that information for each nutrient on
the Nutrition Analysis Chart.
Directions to complete “My Plan to Improve My Diet”
 Answer questions 1-9. You can type it in or write the answers if you have good handwriting!
 You will then create three superb meal plans to help you improve your diet!
To complete “My Sample Meal Plans:
 Go to: https://www.supertracker.usda.gov
 Click on “Sample Meal Plans” under “My Plan”
 Type or write the amount for each food you should consume.
 Click on the blue link after each food listed in “Sample Meal Plans” and you will see Food
Group Equivalents for each food. Pick one and write it in.
Example:
BREAKFAST
1
1/2
1/2
Oz. grains
cup fruits
cup dairy
1 packet oatmeal
16 seedless grapes
½ cp. soymilk
Day 2, Day & Date:
Food Eaten:
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
MAXIMUM CALORIE GOAL:
Portion Size:
Calories:
Total Calories:
TOTAL CALORIES FOR TODAY:
Day 3, Day & Date:
Food Eaten:
Example: Peanutbutter
Example: Rye Bread
1
2
3
4
5
6
7
8
9
10
11
12
MAXIMUM CALORIE GOAL:
Portion Size:
Calories:
Running Total:
2 tablespoons
190
190
2 slices
164
354
13
14
15
16
TOTAL CALORIES FOR TODAY:
Nutrition Analysis Project Rubric For:___________________________________________________
Food Diaries: 15 Points
All 3 food diaries
submitted
Missing Diaries:
Flaws in recording:
Portions/calories
correctly recorded
Total:
Food Groups and Calories Report: 10 Points
Completed
Correctly:
Missing:
Completed w/ Flaws:
Total:
Meal Summary Report: 10 Points
Completed
Correctly:
Missing:
Total:
Nutrients Report: 10 Points
All excess/deficiencies entered Incorrect entries/other:
Correctly:
Total:
Nutrition Analysis Chart: 20 Points
All foods
entered
correctly
Incorrect entries/other:
Questions 1-9: 20 Points
Provided accurate information:
Elaborated
Sufficiently on #9:
Other:
Total:
3-Day Food Plan: 15 Points
Comments:
Total For Project:
Total: