Personal Diet Analysis Assignment
Name: __________________________
Due Date: _______________________
TASK: Using computer software, you will analyze your dietary intake over two days to
determine your personal diet status.
PART A: Food Input
1. Ensure your 2-Day Personal Diet Record sheet is complete.
2. Go to the website www.eatracker.ca. EATracker allows you to track your diet
and compare it to the guidelines set out by Health Canada.
3. Click on the “Sign Up” button in the top right corner. You must complete all
information and accept the terms and conditions in order to use the site.
4. Once you have registered, enter one day’s food record at a time.
5. Step 1: Select the “My Food” tab at the top and begin to track each food.
Search for each food item you ate by typing in a key word. Search for the
most accurate food item, enter the quantity and click add to… to place it in the
correct meal.
6. Step 2: Continue to add to your day’s menu until you have completed the entire
day. Don’t forget about your beverages. You should see the menu building at
that top of the screen.
7. Repeat Step 2 until you have entered ALL your items over the two days. The
more details you add, the more accurate your analysis will be.
8. Click on My Food at the top of the screen, and click on My Eating Feedback on
the menu on the left side. Click on the Food Groups, Nutrients and Calories
categories. Cut and paste the information gathered into a word document.
9. On the My Eating Feedback, Nutrient page colour-code your nutrient intakes on
the graph to visually help you determine your areas of concern. Create a legend
on your printed sheet and include the following: code the nutrients you are low
in as RED, the nutrients you are close to meeting the DRI as YELLOW and the
nutrients you are meeting or exceeding the DRI as GREEN.
PART B: Energy Calculator
1. Log onto the following website http://nat.uiuc.edu, and on the left-hand side,
click on the Energy Calculator.
2. Click on Daily Calculator.
3. Enter your weight, height, age and gender values. For height you must change
your height to inches. To do this, use the following example. If you are 5ft 4
inches, 5x12 = 60 + 4 = 64 inches
4. Enter the levels of activity in hours in the chart and then click on Calculate
Calories.
5. Copy and paste this chart into a word document.
6. Under the chart, write a statement to compare your number of total calories
burned (the value in your chart above) to your number of total calories
consumed (from your scientific units nutrient list). Use the kcal value for Food
Energy.
PART C: Canada’s Food Guide
1. Using the following website, www.healthcanada.gc.ca/foodguide, create your own
personal Food Guide. Click on “Create MY Food Guide” on the right-hand side of
the page. Follow the steps closely and print off your Food
Guide.
2. Go back to the home page and on the left-hand side click
on “My Food Guide Servings Tracker.” Click on the
appropriate gender and age group.
3. PRINT the two pages.
4. Using your personal food list from EATracker, estimate your serving sizes by
completing the My Food Guide Servings Tracker – Food Intake Record. For each
meal (include both days on your page), write down how many servings of each
food group you’re getting. For example, Breakfast = raisin bran cereal with milk,
a glass of orange juice, and a banana, therefore, 3 grain product servings, ½ milk
and alternatives servings, and 2 vegetable and fruit servings. REMEMBER to
add up your total servings (document that number in your chart), then divide
that number by two to get an average intake for one day (document that number
in your chart). This will give you the average number of servings per day for
each food group.
5. On the My Food Guide Servings Tracker sheet, colour in the appropriate number
of boxes for each food group to represent on average, how many servings per
day you are getting.
PART D: Nutrient Analysis
1. Using your nutrient analysis charts from EATracker, create a chart to compare
your daily intake of fiber, calcium, iron, and vitamin C to the recommended DRI
(Dietary Reference Intake). Don’t forget to divide your nutrient totals by 2 for
a one day average intake. Within your chart, explain whether you are over or
under the recommendation for each nutrient and what might have led to your
result (i.e. drank 4 cartons of orange juice while at work one day, therefore over
intake of vitamin C).
2. Find and include one (1) recipe that addresses a deficiency in any two (2) of the
nutrients you are not meeting the recommendation for. Explain why you choose
this recipe, what nutrients you are deficient in that this recipe is addressing,
and how you might incorporate it into your diet. Enter the recipe into the
EATracker Recipe Analyzer. Cut and past the nutrient analysis.
PART E: Nutrient Calculations
1. Compare your daily intake for carbohydrates, fats and proteins from your
scientific units print out, with the nutrition recommendations discussed in class.
Write out your calculations, in detail, for the following:
a. % of calories from carbohydrates [(#g carbohydrates x 4 kcal/g) divided
by total # of calories] x 100
b. % of calories from fats [(#g fats x 9 kcal/g) divided by total # of
calories] x 100
c. % of calories from proteins [(#g proteins x 4 kcal/g) divided by total #
of calories] x 100
d. For EACH nutrient, state the nutrient recommendation per day and write
a statement explaining whether you were under or over the
recommendation.
TIPS:
 Use sub-headings to organize your work
 Type your assignment using a size 12 font
 You MUST include units of measure
 For calories, 16-18 year old males should consume 3200 kcal/day, while
16-18 year old females should consume 2100 kcal/day on average
PART F: Personal Written Analysis
Write a 1 – 2 page report to analyze your diet results. Compare your
2-day record totals to: Canada’s Food Guide’s four food groups,
specific DRI’s, and nutrition recommendations. What areas of
improvement do you need? Which nutrients did you adequately meet?
How many calories did you consume compared to the number of
calories you actually need? Which food groups do you need to
consume more servings of? Are you meeting recommendations for
carbohydrates, fats and proteins? Overall, do you think you have a nutritionally
adequate diet? Be VERY DETAILED and SPECIFIC in your analysis. Give examples of
HOW you will alter your diet or make improvements to meet recommendations.
_______________________________________________________
Personal Diet Analysis Assessment
Name: ________________________________
(Make sure your assignment is organized in the following order).
Title Page (Assignment title, your name, course code, teacher’s name, due date)
/3
2-Day Personal Diet Record Sheet – complete with detail
/6
Personal Diet List (computer generated) – complete with detail
/8
Nutrient Analysis Results (Scientific Units & % Daily DRI) – Complete
/4
Energy Calculator and statement
/4
Personal Food Guide – complete
/2
Food Guide Food Intake Record
/8
Food Guide Servings Tracker
/4
Nutrient Intake and DRI comparison (4 nutrients)
/8
Recipe to meet nutrient needs
/4
Nutrient Calculations and statements
/9
Written Report
/30
Assessment sheet included/spelling/grammar/neatness/organized in order
/10
Overall Achievement:
/100
Comments/Next Steps: