NAME _________________________________________________________________
HOUR _____________________
Diet Analysis Project
Nutrition & Wellness
FCS National Standard 14.2: Evaluate the nutritional needs of individuals and families in relation to health and wellness
across the life span.
Summary: This project will give you the opportunity to become aware of your eating habits. For this project you will be
graded on your ability to track your foods and analyze your diet, not on the nutritional quality of the foods that you
consume. There are 2 Parts to this Project, both parts must be completed by the assigned due date.
Part 1- Food Diary
For this part of the project we will be utilizing http://www.myfitnesspal.com/. This website will allow you to create a profile,
create a personal health goal, record and keep track of foods eaten including nutritional content, record and keep track of
physical activity, and will generate reports that you will later use to help you analyze your diet.
It will be your responsibility to keep up with your food diary. You will need to record your diet for 7 days. For those of you
who do not have internet access at home, you will have a few minutes of class time each day to update your myfitnesspal
profile. The rest of you may update yours at home, or you may download the myfitnespal app to your cell phone. The
website and app are both FREE!
Your food diary will begin on ___________________________ and end on ______________________________. This
gives you a few extra days in case something comes up and you miss a day of tracking your foods, remember you must
have 7 days!
To get started on http://www.myfitnesspal.com/ follow these directions:
1. Log on to the website and click “Join Now for Free.” You will need to create a username and
password, and enter an e-mail address. Record your username and password below so that you
will have it in case you forget:
Username: ___________________________
Password: ___________________________
2. Next you will enter information about yourself including: weight current and goal, height, gender,
date of birth, country, zip code. You will describe your personal activity, how often you exercise and
set a goal.
3. Next, the website will give you a Suggested Nutrition Goal and fitness goal, record that information
here:
_______________________ calories per day
_______________________ calories burned per week
4. Click “Get Started Now.” This will take you to your profile where you will be able to track your foods
and physical activity.
5. To Track Food- Under the meal type click on “Add Food” type your food into the search bar. Find
the result that matches what you have eaten (get as close as you possibly can) adjust the serving
size accordingly and click “Add to Diary.”
a. It will automatically subtract the calories from your daily total.
b. You can adjust the diary days at the top of the page with the blue arrows.
c. Remember you must track 7 days!
6. You are not required to track your exercise, but that tool is available as well if you would like to use
it.
7. After logging for 7 days you will take a look at the “Reports” section to help you with Part 2.
NAME _________________________________________________________________
HOUR _____________________
Part 2- Diet Analysis
This part will require you to look at your food record and analyze your diet based on the information you have
tracked and what we have learned in class. Remember you are not being graded on the nutritional content of
the foods you ate; you are being graded on your ability to analyze a diet and draw conclusions based on
nutrition and wellness information that is unique to you and your diet. Your diet analysis will be typed: 1 inch
margins, double-spaced, 12 point Times New Roman font. You will need to include facts as well as personal
reflection to the questions asked below.
Section 1- Frequency
1. Are there any foods that you ate everyday or almost everyday? Why do you eat these foods so often?
What nutritional value do they provide?
2. How many days did you eat breakfast? Are there any improvements you can make to this? If you are
in a rush in the morning what can you do to ensure that you are able to eat breakfast?
3. Approximately how many ounces of beverages did you drink each day? What type of beverages did
you consume the most? What nutritional value do they provide? Does your activity level increase your
need for fluids? Are you consuming enough fluids each day?
4. What was your average calorie intake per day?
Section 2- Carbohydrates
1. On average, how many grams of carbohydrates did you consume per day?
2. How many calories does this represent?
3. Carbohydrates comprise what percentage of your average daily calories?
a. How does this compare to the Dietary Guideline Recommendations?
4. On average how many grams of fiber did you consume?
a. How does this compare to the Dietary Guideline Recommendations?
5. What foods did you consume that were good sources of carbohydrates?
Section 3- Proteins
1. On average, how many grams of proteins did you consume per day?
2. How many calories does this represent?
3. Proteins comprise what percentage of your average daily calories?
a. How does this compare to the Dietary Guidelines Recommendations?
4. Did the majority of your protein come from complete or incomplete sources?
Section 4- Fats
1. On average, how many grams of fat did you consume per day?
2. How many calories does this represent?
3. Fats comprise what percentage of your average daily calories?
a. How does this compare to the Dietary Guidelines Recommendations?
4. Did the majority of your fat calories come from saturated or unsaturated fats?
Section 5- Vitamins and Minerals
1. What vitamins and minerals are you receiving enough of? What foods are you eating that contribute to
this?
2. What vitamins and minerals do you need to consumer more of? What foods could you eat to help you
do this?
3. Based on this information, do you believe that you would benefit from a daily supplement?
Section 6- Reflection
1. What did you find most surprising about your diet analysis?
2. What strengths does your current diet have in terms of your overall health and wellness?
3. What weaknesses does your current diet have in terms of your overall health and wellness?
4. If you continue to follow the same eating plan, what health problems might arise in the future?
5. If you were a nutrition expert reviewing your diet, what recommendations would you give?
NAME _________________________________________________________________
HOUR _____________________
Diet Analysis Project Rubric
Nutrition & Wellness
# Of Days Recorded
Part 1- Food Diary
Points Earned
X 10 Points
X 10
= _______
Points Possible
Comments
70
Part 2-Diet Analysis
10 Points
Format
Section 1- Frequency
Did not follow any format
requirements.
_______
All questions were
answered and explained
fully providing insight
and thought.
Not all questions were
answered.
_______
Not all questions were
answered.
_______
Not all questions were
answered.
_______
Not all questions were
answered.
_______
Not all questions were
answered.
_______
Not all questions were
answered.
_______
There are no grammar,
spelling, or punctuation
errors.
Project was completed
and turned in on time.
All questions were
answered. However, more
time could have been spent
explaining and providing
insight and thought.
All questions were
answered. However, more
time could have been spent
explaining and providing
insight and thought.
All questions were
answered. However, more
time could have been spent
explaining and providing
insight and thought.
All questions were
answered. However, more
time could have been spent
explaining and providing
insight and thought.
All questions were
answered. However, more
time could have been spent
explaining and providing
insight and thought.
All questions were
answered. However, more
time could have been spent
explaining and providing
insight and thought.
There are 1-4 grammar,
spelling, or punctuation
errors.
Project was turned in 1 day
late.
Part Two Points Earned
Total Points Earned
Section 3- Proteins
All questions were
answered and explained
fully providing insight
and thought.
All questions were
answered and explained
fully providing insight
and thought.
Section 5- Vitamins &
Minerals
All questions were
answered and explained
fully providing insight
and thought.
Section 6- Reflection
All questions were
answered and explained
fully providing insight
and thought.
Time Management
There are 5 or more
grammar, spelling, or
punctuation errors.
Project was turned in more
than 1 day late.
Part Two Points Earned
Part One Points Earned
_____
70
+
Points Earned/
Comments
Did not follow 1 of the
format requirements.
All questions were
answered and explained
fully providing insight
and thought.
Grammar, Spelling, &
Punctuation
1 Points
All format requirements
followed
Section 2Carbohydrates
Section 4- Fats
5 Points
_____
90
=
_____
160
Percentage
_______
_______
=________/ 90
Letter Grade