Personal Wellness
Lab 9
Nutrition Analysis Project
Keep a record of everything you eat for one typical weekday and one typical weekend day (2 days total). Record the type of
food eaten, the quantity of food, the type of preparation, and the specific brand of food, if known (include all fluids consumed). The
more detailed you can be, the more accurate the analysis will be. After recording the information, enter the information into the My
Pyramid Tracker Diet Analysis program. This program is found at www.mypyramidtracker.gov. Click on the Assess Your
Food Intake option. At this point you will have to register with a user name and password. You have to remember your user name
and password to access you information on subsequent days you log on so write it down so you will not forget it. Once you have
registered, you then fill out a short profile form regarding age, gender, date, etc. The significant thing about this profile form is that it
stores your data, including your food entry data, according to the date it is entered. So, you must make sure you record the date you
enter food items if you want to go back and change things regarding food entry on that particular day. For example if you record your
diet for Sept. 6 but you do not analyze it until Sept. 10, you should put the date as Sept. 6 when you analyze the food you ate on Sept.
6, then change the date to Sept. 7 when you analyze the food you ate on Sept. 7, etc. Then, after the fact, if you want to change
something on the diet record for Sept. 6 you can do so by entering the date as Sept. 6. Once all your food for that day has been entered,
print the page so you have a record of the food entry. Next, click on the Analyze Your Food Intake icon at the top of the
page. When the analysis page appears, print it.
Based on the diet analysis, answer the questions on the following page. Turn in the print out of your food record, the diet
analysis and the answers to the questions on the following page.
Name _______________________________________
Diet Analysis
Lab 9
Non-Traditional Personal Wellness
Answer the following questions:
1.
Compute the percentage of total fat intake that is saturated fat (including transfat). If this percentage is greater than 10%,
specify how you can reduce your consumption of saturated fat by identifying specific foods you ate that could be eliminated
or reduced. Compute the percentage of total calories that are fat calories. If this percentage is greater than 30%, specifically
identify foods in your diet that you could reduce/eliminate in order to reduce total fat intake.
Percentage of fat calories that is saturated fat = ________ %
Percentage of total calories that is fat calories = _________%
2.
Compute your protein intake in grams/kg of body weight. (kg = pounds/2.2). Is your protein intake adequate? Explain.
Based on the foods you are consuming, is your protein intake likely sufficient in essential amino acids? Explain how you
arrived at this conclusion.
Protein intake = _______ grams/kg
3.
Which vitamins and minerals are you less than 75% of the RDA? How could you change your diet to get more of the
vitamins and minerals that you are deficient in.