HES-1 Meloni
Nutrition Analysis Project
DUE: WED, JANUARY 28
Chapter 6
Follow these instructions for entering your food diary, and then write your analysis as indicated below.

Create your Food Diary
Record everything you eat and drink for 3 days. Record specific FOOD ITEMS, AMOUNTS, and which
MEAL/TIME OF DAY (breakfast, snack, etc.). Keep track of all food/drink as you go. Do not try to recall
everything you ate at the end of the day or 3-day period. Days do not need to be consecutive but should
represent your current typical diet.

Enter your Food Diary for all 3 Days
You can enter one day at a time and go back to enter more dates later (Remember your username and
password!)
1. Go to www.choosemyplate.gov
2. Click on SuperTracker Tab or Link
3. Click “Create a Profile” – Enter your personal data
4. From your Personal SuperTracker home page, under the Track Food & Activity tab, select Food
Tracker
5. Select Date of the 1st day of your food diary
6. Enter Food ITEMS and AMOUNTS for day 1 – accuracy makes a BIG difference!!!
7. Choose Meal Time
8. Click +ADD button
9. Continue entering foods/meals for the entire day…
10. Select Date of the 2nd date of your food diary
11. Enter Food ITEMS and AMOUNTS for day 2
12. Select Date of the 3rd date of your food diary
13. Enter Food ITEMS and AMOUNTS for day 3
*Note: Use “My Combo” Tab to enter foods commonly eaten together, e.g. peanut butter and honey
sandwich on whole wheat bread… Enter the food items once and name the combo “PBH Sandwich” in
order to easily select this menu item again on another day without re-entering each individual food item in
the combo.

Create and Print Reports
You will print TWO Reports:
- Food Groups and Calories Report and
- Nutrients Report
Follow these directions:
1. From your personal SuperTracker home page, under the My Reports tab, select Food Groups and
Calories
2. Select the date range that includes all three of your food diary dates
3. Click Create Report button
4. Export As: click on Excel, Word, or PDF (choose one format)
5. Print this Report
6. Again under the My Reports tab, select Nutrients Report and repeat steps 2-5.
(cont’d on back)
HES-1 Meloni
Your Nutrition Analysis – *MUST BE TYPED, 1.5 SPACING*
Answer the following question from data in your Food Groups and Calories Report: (5 points)
1. Of these food groups, Grains, Vegetables, Fruits, Dairy, Protein, Oils, list any food groups that you
under-consumed. Next to each food group in your list, identify 2-3 specific foods (such as “kiwi” or
“whole oatmeal”, not just “fruit” or “whole grains”) that you would eat MORE of to balance your nutrition.
2. Of these food groups, Grains, Dairy, Protein, Oils, Empty Calories (Solid Fats/Added Sugars), list
any food groups that you over-consumed. Next to each food group in your list, identify 2-3 specific
foods that you actually ate and are in your Food Diary (such as “orange juice”, “cheeseburgers”, or
“potato chips”, not just “fats” or “sugars”) that you would eat LESS of to balance your nutrition.
3. On your Food Groups and Calories Report, underline the food groups in which you were “UNDER”,
and circle the names of the food groups in which you were “OVER”.
Answer the following questions from data in your Nutrients Report:
4. What is your average daily calorie intake compared to your personal target and goals? Is this caloric
intake appropriate? If not, discuss what can you do to improve your overall energy intake. (5 points)
5. Find the percent of your daily calories from each energy source. Answer these questions: (5 points)
a. What percent of your total daily calories are from Protein?
b. What percent of your total daily calories are from Carbohydrates?
c. What percent of your total daily calories are from Total Fat?
d. Compared to your Target and general recommendations (approx 50-60%CHO, 20-30%Fats, etc),
is your balance of energy sources appropriate? Explain.
6. Discuss your intake of ALL of the following nutrients compared to your Target and healthy
recommendations (over/under). Include in your discussion specific foods you will eat OR limit to
maintain or improve your diet as needed in these areas: (30 points)
a. Dietary Fiber
b. Saturated Fat
c. α-Linolenic Acid (Omega-3 found in vegetable oils, flaxseeds, walnuts, leafy greens)
d. Cholesterol
e. Calcium
f. Sodium
g. Vitamin C
h. Vitamin E
i. Choose any ONE additional nutrient of your choice
Submit (STAPLED IN THIS ORDER): (5 points)
o Your Nutrition Analysis (answers to the above questions, typed)
o Both Printed Reports (Food Groups and Calories Report and Nutrients Report)
o Your original Food Diary
DUE WEDNESDAY, JANUARY 28 at the beginning of class. Include your Name and Date at the
top of your project.