Krause 1

Nutrition Project
Ann Krause
3rd Hour

Krause 2
Day 1
Foods
Breakfast
Bagel - Bagel, 0.25 bagel
(98 g)
Milk - Milk, 1 cup
Jif - Creamy Penut
Butter, 2 TBPS
Lunch
Lunchable - Pizza, 1
serving
Apples - Raw, with skin,
1 cup, quartered or
chopped
Lays Classic - Potato
Chips (43g), 21.25 g
Dinner
Milk - Milk, 1 cup

Calorie
s

Carbs

Fat

Protein

Sodium

Sugars

Fiber

65
90

12g
12g

0g
1g

3g
8g

108mg
120mg

2g
11g

1g
0g

190

8g

16g

7g

140mg

3g

2g

320

29g

15g

9g

730mg

8g

0g

65

17g

0g

0g

1mg

13g

3g

120

12g

8g

2g

125mg

1g

1g

90

12g

1g

8g

120mg

11g

0g

228

4g

17g

9g

466mg

4g

5g

294
1,462
-260

26g
132g
83g

14g
72g
+20g

10g
56g
+7g

540mg
2,350mg
-50mg

0g
53g
+13g

0g
12g
-18g

Calorie
s

Minutes

Walking, 3.0 mph, mod.

pace, walking dog

101

30

Wii tennis
TOTALS:

82
183

20
50

Generic - Wedge Salad, 1

salad
Generic - Veggie Egg
Roll, 2 eggroll
TOTAL:
Above or below:
Exercises

Sets

Reps

Krause 3

On the first day I had too much fat in my diet. I had 20 more grams of fat then I should
have had. The food in my diet that day that had the most fat was the wedge salad, which had 17
grams of fat. However, if I didnt eat the Lays potato chips and didnt have the egg rolls, which
contained saturated fats, then I would not have gone over my daily amount of fat. I also had too
much protein. Not eating the egg rolls and the chips that day would have also prevented the
excess protein. Finally, I ate 13 grams of sugar more than I should have. If I didnt eat the apple,
which contained the most amount of sugar that day, then I wouldnt have gone over my daily
sugar amount. However, apples are a good source of fiber, and if I didnt eat the apple then I
would only have had 9 grams of fiber. A better way to cut down on sugar that day would be to
exchange one of the glasses of milk that I had that day with water. That would reduce the amount
of sugar that I had by 11 grams.
The nutrients that I had too few of that day included carbs, sodium, and fiber. I could
have increased the number of carbs by eating bananas, blueberries, and strawberries. Those are
all good sources of carbohydrates. To increase the amount of sodium that I ate that day would be
to eat some beets, celery, or carrots, which are all good sources of sodium. Finally, I could have
added more fiber to my diet by eating beans, whole grains, or brown rice. The total number of
calories that I had that day was 1462, which is less that my BMR calories (1722), therefore I lost
weight that day.

Krause 4

Day 2
Foods
Breakfast
Bagel - Bagel, 0.5 bagel
(98 g)
Jif - Creamy Penut
Butter, 2 TBPS
Milk - Chocolate, 1 cup
Lunch
Rits - Crackers, 5
crackers
Deli - Horseradish
Cheese, 1 slice
Black Olives - Black
Olives (Medium), 5
olives
Dinner
A&w Restaurant - Coney
Chili Cheese Dog, 1 Chili
Cheese Dog
Coca-Cola - Can of
Coke, 12 oz
Waffle Fries - Waffle
Fries (Unsalted), 2 oz
TOTAL:
Above or below:
Exercises
Cardiovascular
Walking, 3.0 mph, mod.
pace, walking dog
Wii Fit Advanced Step
TOTALS:

Calorie
s

Carbs

Fat

Protein

Sodium

Sugars

Fiber

130

24g

1g

5g

215mg

3g

2g

190
208

8g
26g

16g
8g

7g
8g

140mg
150mg

3g
24g

2g
2g

80

10g

5g

1g

105mg

1g

0g

80

0g

7g

4g

340mg

0g

0g

25

1g

3g

0g

115mg

0g

1g

380

28g

23g

14g

1,100mg

5g

2g

140

39g

0g

0g

45mg

39g

0g

153
1,386
-469

24g
160g
-55g

6g
69g
+17g

2g
41g
-8g

0mg
2,210mg
190mg

22g
97g
+57g

2g
11g
-19g

Calorie
s

Minutes

101
27
128

30
10
40

Sets

Reps

Krause 5

On the second day I also had too much fat and sugar in my diet. A food that was high in
fat that day was the Coney Chili Cheese Dog and the Waffle Fries. The waffle fries were not a
large amount of fat, but they were an unnecessary amount of fat. If I hadnt eaten the waffle fries
and the Coney dog, then I could have had a main course for dinner up to 12 grams, of preferably
unsaturated fat. The main sources of sugar that caused an extra 57 grams of sugar that day were
the chocolate milk and the can of Coca-Cola. If I had instead had regular white milk and a glass
of water, then I would not have gone over my daily amount of sugar.
The nutrients that I did not get enough of were carbs, protein, sodium and fiber. Again, I
could have added more carbs to my diet with some bananas, blueberries, or strawberries. To get
more protein, I could have had meat, poultry, seafood, beans or peas. Finally, I needed 190 mg
more sodium. Celery would have been a healthy way to get more sodium. Finally, I needed 11
more grams of fiber. The total amount of calories for the second day was 1,386 which compared
to my BMR calories of 1,855 would mean that I lost weight.

Krause 6

Day 3
Foods
Breakfast
cheerios - cereal, 1 cup
Milk - Milk, 1 cup
Bananas - Raw, 1 serving
Lunch
Lemonade - Lemonade, 1
cup
Lays Classic - Potato
Chips (43g), 21.25 g
Homemade - Ham
Sandwich - Plain, 1
sandwich
Dinner
Fresh - Brocolli, 100 g
Angus - Hamburger, 1
patty
Peaches - Raw, 0.5 cup
slices
Milk - Chocolate, lowfat,
1 cup
Snacks
Hersey's - Reeces Pieces,
51 pieces
Cheetos - Flaming Hot, 1
oz
TOTAL:
Above or below:
Exercises
Cardiovascular
Walking, 3.0 mph, mod.
pace, walking dog
Walking, 2.0 mph, slow
pace
TOTALS:

Calorie
s

Carbs

Fat

Protein

Sodium

Sugars

Fiber

100
90
112

20g
12g
29g

2g
1g
0g

3g
8g
1g

140mg
120mg
1mg

1g
11g
15g

3g
0g
3g

120

27g

0g

0g

0mg

0g

0g

120

12g

8g

2g

125mg

1g

1g

200

32g

2g

2g

320mg

2g

0g

38

2g

1g

4g

0mg

0g

3g

380

0g

23g

28g

110mg

0g

0g

33

8g

0g

1g

0mg

7g

1g

158

26g

3g

8g

153mg

25g

1g

200

25g

9g

5g

55mg

21g

2g

160
1,711
-11

13g
206g
-9g

11g
60g
+8g

1g
63g
+14g

250mg
1,274mg
-1126mg

0g
83g
+43g

1g
15g
-15g

Calorie
s

Minutes

101

30

153

60

254

90

Sets

Reps

Krause 7

On the third day I had too much of the nutrients fat, protein, and sugars just like day 1. I
was, however, only eight grams of fat over my recommended daily fat intake amount. If I didnt
eat the flaming hot Cheetos, then I would have been 3 grams under my daily fat intake, which is
better than being over it. Second, I had too much protein in my diet, most likely due to the Angus
hamburger. If I only ate half of the hamburger, then I would have had the perfect amount of
protein, and I also would have been under my maximum fat intake for the day. Finally, I had too
much sugar on day three. This was caused by the chocolate milk and Hersheys chocolate bar
that I had that day.
On the third day I didnt have enough of the nutrients carbs, sodium and fiber. I should
have had more whole foods such as grains and beans. This would have solved the problem of not
having enough carbs and fiber. I could have added more whole foods and grains to my diet by
switching the white bread that I used for my ham sandwich with whole grain bread. The total
amount of calories consumed for the day (1711) was closer to the goal of 1722 than the first two
days; however I still lost weight that day.

Krause 8

Day 4: The perfect day

FOODS
Breakfast
Milk - Milk, 1 cup
Cereal - Wheat Chex, 1/2
cup
Lunch
Ham - Ham, 1 slice
Apple - Fiji Apple, 0.5
med
Carrots - Raw, 0.5 cup,
chopped
Orowheat Whole Grains 12 Grain Bread, 1 slice
(38 g)
Dinner
Grain - Brown Rice,
Whole Grain, 1 cup
cooked
Beets - Pickled Beets, 2/3
cup
Pesto - Pesto Pasta, 1 cup
Ham - Ham, 1 slice
Snacks
Brocoli - Steamed
Brocoli, 1 Cup
Wisconsin Heritage Horseradish Cheese Dip,
2 Tbsp
Krinos - Kalamata
Olives, 5 olives (15g)
Sunflower Seeds - Raw.,
1/4 cup (33g)
Organic - Walnut, 14 g
(1oz, c)
TOTAL:
Above or below:
Exercises
Cardiovascular

Calorie
s

Carbs

Fat

Protein

Sodium

90

12g

1g

8g

120mg

11g

0g

120

25g

1g

3g

190mg

3g

4g

30

1g

1g

5g

250mg

1g

0g

40

11g

0g

0g

0mg

9g

3g

26

6g

0g

1g

44mg

3g

2g

110

18g

2g

4g

135mg

3g

2g

200

43g

1g

4g

0mg

0g

1g

70

8g

0g

1g

110mg

380
30

52g
1g

12g
1g

10g
5g

0mg
250mg

3g
0g
1g

1g
0g
0g

34

6g

0g

4g

49mg

3g

4g

80

4g

6g

2g

380mg

3g

0g

45

2g

4g

0g

230mg

0g

0g

200

0g

14g

0g

0mg

0g

0g

95
1,550
-172

2g
191g
-24g

9g
55g
0g

2g
49g
0g

1mg
1,759mg
-641mg

0g
40g
0g

1g
18g
-12g

Calorie
s

Minutes

Sets

Reps

Sugars

Fiber

Krause 9
Walking, 3.0 mph, mod.
pace, walking dog
TOTALS:

101
101

30
30
0
USRDA Dietary Needs

The number of calories that I should eat per day is 1722 when I am active, which was all
four days. When I am not active, the number of calories that I should eat per day is 1325.The
number of carbohydrates that I should eat per day when I am active is 215.The amount of fats
that I should eat per day is 52 grams. My daily protein amount is 49 grams. I should get 2400mg
of sodium per day, 40 grams of sugar, and finally 30 grams of fiber.
From my three day diet plan, all three days were unhealthy. However, the first and third
days were the unhealthiest because I had too much fat, protein, and sugars in the food that I ate
those days. In the first day, the food that was the unhealthiest was the fried veggie egg rolls. On
the third day I ate a lot of unhealthy food. I ate Lays Classic - Potato Chips, Milk - Chocolate,
Hersey's - Reeces Pieces, Cheetos - Flaming Hot. Overall, I had a low number of calories, low
carbohydrates, high fat, high protein, low sodium, high sugar, and low fiber in the first and third
day of eating. In the second day of eating I had high fat, high sugar, low calories, low
carbohydrates, low protein, low sodium, and low fiber. The main thing that I changed when
making a new and improved diet plan for myself was removing processed food and fast food
from my diet and adding whole foods and home cooked meals. One thing that I learned from
completing this project is to stay away from high sugar, fat, and protein foods, and try to add
more whole foods to my diet.
Extra Credit:
My diet, on average, had way too much high protein, high sugar and high fat and I should add
more whole foods in the future.