Diet Analysis Project
A detailed analysis of your diet will significantly enhance your understanding of
nutrition and allow you to compare your diet to the recommendations of nutrition
experts and government standards. Your recordkeeping and analytical tool is
“Nutrition Analysis Tool 2.0”, with the link provided below. The project includes
three parts:
Part 1: Recordkeeping. Record your food, drink, and exercise data for a 3day period. One day must be a weekend.
Part 2: Data Analysis. You will analyze the food you consume and the
exercise you complete in the 3-day period.
Part 3: Summary and Action Plan. The final summary is a synthesis of your
analysis and action plan for yourself.
Part 1: Recordkeeping of Diet and Exercise
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Record all the food and drink you consume for 3 days. This must be
completed by Monday, November 4.
Write down EVERYTHING you consume on those days. This includes gum,
candy, diet soda, etc.
Be as specific as possible, including brands and amounts consumed.
Record how much water you drank.
Record the exercise you did, including duration, intensity, time and type
Create your own way to record the food and water you consume and the
exercise you complete
Part 2: Data Analysis
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Input all of your food into the following data analysis tool:
o https://www.google.ca/#q=food+analysis+websites (if it does not
work, it is Nutrition Analysis Tool 2.0)
You may use another one if you find one online. There are lots of apps that
also analyze your diet and exercise, for example “Lose it!” If you are using
another one, please ok it with me first
The following data needs to be included in your analysis:
o Daily calories consumed
o Daily breakdown of calories from carbohydrates, protein, fat
o Daily water consumed
o Daily fiber intake
o Daily breakdown of vitamins/minerals
o Daily calories burned from exercise
o Calculation of BMR
o Are you over/under the number of calories you should consume in a
day?
This can be organized in a table, or included on your daily food journal
Basal Metabolic Rate (BMR)
The BMR formula uses the variables of height, weight, age and gender to calculate the Basal
Metabolic Rate (BMR).
English BMR Formula
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )
Metric BMR Formula
Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )
Once you have your BMR, calculate your daily caloric needs using the Harris
Benedict Formula:
Harris Benedict Formula

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2

If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375

If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation =
BMR x 1.55

If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725

If you are extra active (very hard exercise/sports) : Calorie-Calculation = BMR x 1.9
Part 3: Summary & Action Plan
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Introduction
o Establish the background and context under which you eat
o How do you choose what foods you eat? Do you have any say or is
food prepared for you and you are expected to eat it?
o Who prepares the food you eat?
o Do you have any dietary restrictions?
o Is this report representative of what you would normally eat? Why or
why not?
o Are you an active person normally? Explain the type of physical
activity you participate in
Overall diet pattern
o Is the 3-day period typical of your diet? Why or why not?
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o How does your diet vary between the weekdays and weekends?
o How often do you skip meals? How does this impact the overall
quality of your diet?
o What factors influence your food selection on weekdays? Weekends?
Healthfulness of your diet
o Adequacy – does your diet meet your daily requirements for energy,
protein, vitamins/minerals, water, fiber?
o Moderation – does your diet meet or exceed the guidelines for
saturated fat, cholesterol, sodium?
o Balance
 Proportion (Approximately 15-20% protein, % 50-60
carbohydrates, 20-30% fat)
 Distribution – Are you getting your foods from a variety of
sources/food groups? Refer to the food pyramid for this.
Action plan
o Indicate the strengths and weaknesses of your diet
o Indicate the strengths and weaknesses of your physical activity
o Address how you will change your diet to correct deficiencies and
excesses of the nutrients outlined above
 Include specific foods you should be consuming/avoiding
 Vitamin/mineral deficiencies
 Exercise changes
o Are there any instances in your family of chronic diseases (cancer,
CVD, hypertension, diabetes, obesity) that may be a concern for you?
Class time to work on project: November 4, 6
Due date: November 8