Assignment 1

Nutrition Analysis
FOS 2001

Name: Robert Machate

Table of contents: In order

Title Page............................................................................................................. 1
Questions............................................................................................................. 2
Actual Inatke Vs Recommended Inate...................................................................
3
All nutrients Spredsheet....................................................................................... 4
Calorie and Fat Sources.........................................................................................
5
My Plate............................................................................................................... 6

Questions
1. My diet is lacking in all of the following nutrients: Protein, Mono Fat, Poly Fat,
Cholesterol, Water, Vitamin A, Vitamin C, Vitamin D, Vitamin E, Folate, Calcium,
Magnesium, Potassium and Zinc. Some other foods I could eat that would
increase my consumpution level of nutrients I'm decificent in included:

Protein: Turkey, Fish and Cheese

Mono Fat: Olive Oil, Nuts and Peanut Butter

Poly Fat: Fatty Fish, Seeds and Almond Butter

Cholesterol: Eggs, Butter and Cheese

Water: Sodas, Energy Drink and Water

Vitamin A: Sweet Potatos, Carrots and Squash

Vitamin C: Red peppers, Oranges and Strawberries

Vitamin D: Fish, Eggs and Mushrooms

Vitamin E: Tofu, Nuts and Spinach

Folate: Lettuce, Beans and Spinach

Calcium: Cheese, Yogurt and Milk

Magbesium: Greens, Nuts and Fish

Potassium: Yogurt, Fish and White Beans

Zinc: Seafood, Wheat and Spinach

2. In my diet the major sources of all of the following nutrients are:

Protein: Pepperoni pizza, chicken cesar wrap, fried chicken and

cheeseburger

Carbohydrate: Soda, mashed potatos, corn and pasta

Fat: Cheeseburger, french fries, pepperoni pizza and ice cream

Calcium: Ice cream, pepperoni pizza, cheeseburger and mashed potatos

Iron: Chieck cesar wrap, ice cream, pepperoni pizza and pasta

B1: Mashed potatos, french fries, juice and cheeseburger

B3: Friend chicken, pepperoni pizza, cheeseburger and mashed potatos

B2: Cheeseburger, pasta, pepperoni pizza and ice cream

Vitamin A: Corn, pasta and mashed potatos

Vitamin C: Corn, juice, mashed potatos and french fries

Fiber: Mashed potatos, cheesburger, ice cream and corn

Sodium: Cheeseburger, mashed potatos, pepperoni pizza and pasta

3. My percent of calories from fat, protein and carbohydrates goes as following:

Protein: 13%

Fat: 25%

Carbohydrates: 62%

4. I did not reach my plate goals for each catagorey. The catagories I lacked in
were grains, vegetables, fruits, dairy and protein. In order to reach reccomended
goals I would need to consume

Grains: at least 4 more ounces

Vegetables: 15 more cups( weekly)

Fruits: at least 1.5 more cups

Dairy: 2.5 more cups

Protein: 4 more ounces

Links to the follwing charts:

Actual vs Reccomended intake:
http://mydietanalysis.pearsoncmg.com/mda5/reports/barGraph.html?t%5BP
%5D.se=af80c4a3-8cf5-46b0-9ba4-825cf6e29dc6&t%5BI%5D.se=8880b360-2f654344-ac54-7d59b53fa563&t%5BI%5D.se=661629e1-946e-4615-a97d-c75264e77324&t
%5BI%5D.se=85beae86-f3a3-4f5b-af1b-0822a009d597&t%5BI%5D.se=fbd77e654478-4bd5-9e93-47e1b278c61d&t%5BM%5D.s=8880b360-2f65-4344-ac547d59b53fa563%3AL&t%5BM%5D.s=8880b360-2f65-4344-ac547d59b53fa563%3AD&t%5BM%5D.s=8880b360-2f65-4344-ac547d59b53fa563%3AS&t%5BM%5D.s=661629e1-946e-4615-a97d-

c75264e77324%3AL&t%5BM%5D.s=661629e1-946e-4615-a97dc75264e77324%3AD&t%5BM%5D.s=661629e1-946e-4615-a97dc75264e77324%3AS&t%5BM%5D.s=85beae86-f3a3-4f5b-af1b-0822a009d597%3AB&t
%5BM%5D.s=85beae86-f3a3-4f5b-af1b-0822a009d597%3AL&t%5BM
%5D.s=85beae86-f3a3-4f5b-af1b-0822a009d597%3AD&t%5BM%5D.s=85beae86f3a3-4f5b-af1b-0822a009d597%3AS&t%5BM%5D.s=fbd77e65-4478-4bd5-9e9347e1b278c61d%3AL&t%5BM%5D.s=fbd77e65-4478-4bd5-9e93-47e1b278c61d
%3AD&t%5BM%5D.s=fbd77e65-4478-4bd5-9e93-47e1b278c61d%3AS&t%5BP
%5D.a=af80c4a3-8cf5-46b0-9ba4825cf6e29dc6&decorator=report&view=Show+Report&format=html
All nutrients spreadsheet:
http://mydietanalysis.pearsoncmg.com/mda5/reports/spreadsheet.html?t%5BP
%5D.se=af80c4a3-8cf5-46b0-9ba4-825cf6e29dc6&t%5BI%5D.se=8880b360-2f654344-ac54-7d59b53fa563&t%5BI%5D.se=661629e1-946e-4615-a97dc75264e77324&t%5BI%5D.se=85beae86-f3a3-4f5b-af1b-0822a009d597&t%5BI
%5D.se=fbd77e65-4478-4bd5-9e93-47e1b278c61d&t%5BM%5D.s=8880b360-2f654344-ac54-7d59b53fa563%3AL&t%5BM%5D.s=8880b360-2f65-4344-ac547d59b53fa563%3AD&t%5BM%5D.s=8880b360-2f65-4344-ac547d59b53fa563%3AS&t%5BM%5D.s=661629e1-946e-4615-a97dc75264e77324%3AL&t%5BM%5D.s=661629e1-946e-4615-a97dc75264e77324%3AD&t%5BM%5D.s=661629e1-946e-4615-a97dc75264e77324%3AS&t%5BM%5D.s=85beae86-f3a3-4f5b-af1b0822a009d597%3AB&t%5BM%5D.s=85beae86-f3a3-4f5b-af1b0822a009d597%3AL&t%5BM%5D.s=85beae86-f3a3-4f5b-af1b0822a009d597%3AD&t%5BM%5D.s=85beae86-f3a3-4f5b-af1b0822a009d597%3AS&t%5BM%5D.s=fbd77e65-4478-4bd5-9e93-47e1b278c61d
%3AL&t%5BM%5D.s=fbd77e65-4478-4bd5-9e93-47e1b278c61d%3AD&t%5BM
%5D.s=fbd77e65-4478-4bd5-9e93-47e1b278c61d%3AS&t%5BP%5D.a=af80c4a38cf5-46b0-9ba4825cf6e29dc6&decorator=report&view=Show+Report&format=html
Calorie and fat sources:
http://mydietanalysis.pearsoncmg.com/mda5/reports/caloriesAndFat.html?t%5BP
%5D.se=af80c4a3-8cf5-46b0-9ba4-825cf6e29dc6&t%5BI%5D.se=8880b360-2f654344-ac54-7d59b53fa563&t%5BI%5D.se=661629e1-946e-4615-a97dc75264e77324&t%5BI%5D.se=85beae86-f3a3-4f5b-af1b-0822a009d597&t%5BI
%5D.se=fbd77e65-4478-4bd5-9e93-47e1b278c61d&t%5BM%5D.s=8880b360-2f654344-ac54-7d59b53fa563%3AL&t%5BM%5D.s=8880b360-2f65-4344-ac547d59b53fa563%3AD&t%5BM%5D.s=8880b360-2f65-4344-ac547d59b53fa563%3AS&t%5BM%5D.s=661629e1-946e-4615-a97dc75264e77324%3AL&t%5BM%5D.s=661629e1-946e-4615-a97dc75264e77324%3AD&t%5BM%5D.s=661629e1-946e-4615-a97dc75264e77324%3AS&t%5BM%5D.s=85beae86-f3a3-4f5b-af1b0822a009d597%3AB&t%5BM%5D.s=85beae86-f3a3-4f5b-af1b0822a009d597%3AL&t%5BM%5D.s=85beae86-f3a3-4f5b-af1b0822a009d597%3AD&t%5BM%5D.s=85beae86-f3a3-4f5b-af1b-

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My plate: http://mydietanalysis.pearsoncmg.com/mda5/reports/myPlate.html?t
%5BP%5D.se=af80c4a3-8cf5-46b0-9ba4-825cf6e29dc6&t%5BI%5D.se=8880b3602f65-4344-ac54-7d59b53fa563&t%5BI%5D.se=661629e1-946e-4615-a97dc75264e77324&t%5BI%5D.se=85beae86-f3a3-4f5b-af1b-0822a009d597&t%5BI
%5D.se=fbd77e65-4478-4bd5-9e93-47e1b278c61d&t%5BM%5D.s=8880b360-2f654344-ac54-7d59b53fa563%3AL&t%5BM%5D.s=8880b360-2f65-4344-ac547d59b53fa563%3AD&t%5BM%5D.s=8880b360-2f65-4344-ac547d59b53fa563%3AS&t%5BM%5D.s=661629e1-946e-4615-a97dc75264e77324%3AL&t%5BM%5D.s=661629e1-946e-4615-a97dc75264e77324%3AD&t%5BM%5D.s=661629e1-946e-4615-a97dc75264e77324%3AS&t%5BM%5D.s=85beae86-f3a3-4f5b-af1b0822a009d597%3AB&t%5BM%5D.s=85beae86-f3a3-4f5b-af1b0822a009d597%3AL&t%5BM%5D.s=85beae86-f3a3-4f5b-af1b0822a009d597%3AD&t%5BM%5D.s=85beae86-f3a3-4f5b-af1b0822a009d597%3AS&t%5BM%5D.s=fbd77e65-4478-4bd5-9e93-47e1b278c61d
%3AL&t%5BM%5D.s=fbd77e65-4478-4bd5-9e93-47e1b278c61d%3AD&t%5BM
%5D.s=fbd77e65-4478-4bd5-9e93-47e1b278c61d%3AS&t%5BP%5D.a=af80c4a38cf5-46b0-9ba4825cf6e29dc6&decorator=report&view=Show+Report&format=html