Project Analysis Forms

Date of Day 1 Date of Day 2

entered into Diet       entered into Diet 3/25
Analysis Plus Analysis Plus

Weight Management and Physical Activity

• Maintain body weight in a healthy range, balance calories consumed with calories expended.
• Prevent gradual weight gain over time; make small decreases in calorie intake and increase physical activity.
• Engage in regular physical activity (at least 30 to 60 minutes most days) and reduce sedentary activity.
• Include cardiovascular conditioning, stretching, and resistance exercises for muscle strength and endurance.
1. Assess your physical activity: Read Unit 27 in your text.
Health experts recommend adults get 30 to 60 minutes of moderate physical-intensity activity each day. Although
you did not record your activity level, describe your weekly activities to justify whether or not you meet this
recommendation.
I would say that I don’t meet this requirements/recommendation. I would actually say that I
receive about 60 minutes of physical activity per week through long jogs. For three days
every week, I take a jog that lasts somewhere from 20 minutes to 30 minutes.

What types of activities do you see yourself doing regularly during the next 10 years?
Once I graduate this semester, I plan on going back home where my work bench is still
located. Ease of use and comfort level, I’ll probably start lifting weights, focusing on my
chest, biceps, and triceps area; along with jogging. So, I would say that I would start doing
this regularly throughout the next decade.

2. Calculate your energy (Calorie) needs: Note: kcal is another term for Calorie. Read 8-2 to 8-5 for information
on energy needs. Estimate your daily calorie needs by calculating the energy needed for each of the following: (1)
Basal Metabolic Rate, (2) Physical Activity, (3) Dietary Thermogenesis.
Steps To Estimating Your Daily Calorie Needs Formula Answers
Step #1 Calculate your Basal Metabolic Rate (BMR) Men lbs X 11 =
1760 kcal/day
energy needs: Women lbs X 10 =
Step #2 Calculate your Physical Activity energy
needs:
Choose the level of activity below that best describes
you. You may use 25, 35% etc., if you are somewhere
in between. Do not forget to convert your percent to a
decimal before multiplying. BMR X Activity
880 kcal/day
Level =
Physical Activity Levels:
25% = sedentary (routine level of activity)
35% = light activity (exercise 3x/wk for 40min)
50% = moderate activity (daily exercise for 40 mins)
80% = heavy activity (daily training for competition)
Step #3 Calculate your Dietary Thermogenesis energy 1. Add answers from 2640 kcal/day
needs: Steps 1 and 2
Dietary thermogenesis is the energy used to above.

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digest/absorb food. It is approximately 10% of energy 2. Multiple sum X .1
needs. =

Final Step: Add the three categories above to Answer to step 1

determine your total recommended kcalorie needs for + Answer to step 2 5280 kcal/day
one day: + Answer to step 3 =

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3. Summarize and discuss your results: (kcals = Calories)

Your Calorie Intake Day 1 Day 2 Average

Your Calculated
(see Intake vs. Goals
Total Energy Needs
5280 kcals reports)       kcals       kcals       kcals

Estimating energy (calorie) needs and energy intake (food log) is difficult. List possible sources of error for
both of these estimates.

     

Calculate the kcal difference between your calculated energy needs and your average calorie intake from your 2-
day records. Based on the discrepancy should you be gaining, losing or maintaining your weight? During the last
few months, have you been gaining, losing or maintaining your weight, as might be expected? Comment on
whether these two days are typical for you, and what eating habits might have been missed in your 2-day diet log.
     

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4. Assess your typical food choices and eating habits linked with aiming for and maintaining a healthy weight.
Assess your typical food choices and eating patterns. This is not limited to the two days you recorded for this
assignment. Complete this checklist and then answer #5 below.
EATING HABITS CHECKLIST
Eating habits linked with weight gainers and weight losers and/or Frequency per week
maintainers Rarely Sometimes Frequently
Food choices and eating patterns likely to promote weight gain:
Drink plenty of juice
Drink sugar sweetened beverages or soda
Eat fried foods (French fries, breaded chicken, etc.)
Eat large portions
Eat high fat or high sugar snacks between meals (ex. peanut
butter crackers, donuts, cupcakes, chips)
Eat three or more large meals a day
Eat mindlessly in response to stress
Skip breakfast
Eat until you are very full or “stuffed”
Order largest portions of fast-food meals
Food choices and eating habits likely to promote weight loss and/or weight maintenance:
Consume regular meals
Drink water or zero calorie beverages
Drink/eat low-fat dairy foods
Eat at least 5 fruits and vegetables each day
Eat slowly
Eat small portions & take seconds only if you are still hungry
Eat small amounts of margarine, butter or mayonnaise on foods
Limit snacks to healthful choices
Select low-fat varieties of food
Share a restaurant meal or take home leftovers
Eat when hungry
Stop eating when feel satisfied
Eat breakfast
Trim the fat off meat or buy lean meats
Limit television watching and/or video games
Participate in physical activity at least 30 minutes/day above
your typical routine
5. Most Americans need to reduce habits which promote weight gain and increase habits which promote weight
maintenance or weight loss. List two goals for yourself for the next two months to improve your eating habits.
Then identify barriers to these goals and ways you can sustain these habits.
I want to start eating more vegetables, and to eat less foods at fast-food restaurants
(McDonalds, Chipotle, Arby’s, etc.). Right now, I would say almost 50% of my eating derives
from eating at fast food places.
These barriers will be difficult to accomplish, especially in the next two months. I’ll still be in
school for the next month, so it will be hard to try and overcome obstacles that pertain to
eating healthier; eating healthier means eating at a higher cost.

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 Let the Pyramid Guide Your Food Choices
Consume a variety of nutrient-dense foods and beverages within and among the basic food groups while choosing
foods that limit the intake of saturated and trans-fats, cholesterol, added sugars, salt, and alcohol.
• Choose fiber-rich fruits, vegetables, and whole grains often.
• Choose a variety of fruits and vegetables. Select from all five vegetable subgroups several times a week.
• Consume 3 cups per day of nonfat or low-fat or equivalent milk product.
1. Compare your food intake to MyPyramid: Use the MyPyramid Analysis reports.
Food Groups Your Goal Actual Ave % Goal Nutrients rich in each food group
Riboflavin, niacin, thiamin, folate, iron, protein; whole grains are
Grains Group 2 4 50 rich in fiber.
Colorful vegetables are rich in vit A, vit C, folate, potassium, fiber;
Vegetable Group 3 0 0 some deep green vegetables are rich in iron.
Fruit Group 4 0 0 Vit A, vit C, potassium, fiber
Milk, Yogurt, Calcium, protein, vit B12, vit D, vit A, riboflavin.
3 3 100
Cheese Group*
Meat and Beans Meat & fish have protein, vit B12, vit B6, zinc, iron, niacin, &
2 2 100 thiamin; legumes have protein, fiber, vit E, potassium, iron, & zinc
Group
*check your dairy consumption yourself as DA+ is sometimes inaccurate for this group.

2. Describe how well your diet meets Pyramid recommendations.

a. Discuss how well your day 1 and 2 intakes met the goals of the Pyramid? For each food group in which you did NOT
meet the minimum recommended servings, identify nutrients likely to be low in your diet by referring to the above
table.
I seem to have done well, save the vegetable and fruit group.

b. Check which of the five subgroups of vegetables you consumed? For each subgroup you did not consume, identify
two vegetables you enjoy and could add to your diet to improve your vegetable intake.
Dark green:      
Orange:      
Legumes:      
Starchy vegetables:      
Other vegetables:      
c. The Dietary Guidelines advise choosing a variety of fiber-rich fruits, vegetables, and whole grains, to encourage
adequate fiber intake. You are encouraged to consume 3 servings of whole grain foods each day. Whole grains
are generally defined as non-highly processed grains (whole wheat, corn, rice, oats, rye, etc.) that have at least 2 g
of fiber per serving (ex. 1 slice of bread or 1 cup of dry cereal). Legumes are also a rich source of fiber.
Recommended fiber intake is: Did you meet the recommendation?
Your 2-day average
≥ 25g/day for women       g/day Check: YES NO
fiber intake
≥ 38 g/day for men
Identify foods in your diet which are rich in fiber by looking on your spreadsheet under the column labeled fiber.
See Unit 12 and Table 12.6 for good sources of dietary fiber.
List the top 3 sources of Fiber List up to 3 whole grain Fiber Identify 3 foods you enjoy and Fiber
dietary fiber from your 2- per foods you ate which per could add to your diet to per
day spreadsheets portion have at least 2 g/serving serving improve your fiber intake. serving
(Include portion size) you ate (Put none if you ate none.) (See Table 12.6)
                                   
                                   
                                   
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3. Assess for vitamin and mineral adequacy: Use your Spreadsheets and Intake versus Goal 2-day average
reports.
Protein Vit B1 Vit A- Fola Vit C Vit E Calcium Potassium Iron
g mg mcg mcg mg mg mg mg mg
Day 1a                                                      
Day 2                                                      
Average b
                                                     
Recommended c                                                      
Average % of DRI b
                                                     
Tolerable Upper Limit d
                                   
If you routinely take a
supplement, indicate                                                      
amounts consumed / day.
a
Round values to one decimal place for vitamins B1 (thiamin), vitamin E (alpha-tocopherol) and iron, (eg .17 = .2). For all others,
round to whole numbers. (i.e. 62.54 = 63).
b
The Average Intake and Average % of DRI are found on your Intake vs. Goals report for the 2-day averages.
c
Found on your Profile DRI Goals report. Note: mcg = µ g.
d
Found on the second page of the inside cover of your text book. Not all nutrients have a Tolerable Upper Limit.

Choose Sensibly:
• Consume less than 10% of calories from saturated fatty acids and less than 300mg/day of cholesterol, and
keep trans-fatty acid consumption as low as possible.
• Choose and prepare food and beverages with little added sugars or caloric sweeteners, such as high fructose
corn syrup.
• Choose and prepare foods with little salt.
• Those who choose to drink alcoholic beverages should do so sensibly and in moderation. Moderate alcohol
consumption is generally defined as no more than two drinks a day for men and no more than one drink a
day for women. A “drink” is the equivalent of 5 oz wine, 10 oz wine cooler, 12 oz beer, or 1.5 oz of
distilled liquor.

1. Complete this table: Energy Yielding Nutrients Analysis: Use data from the 2-day averages of the
following two reports (1) Macronutrient Range and (2) Fat Breakdown to complete this table.

Note that titles of these reports change from on screen to when they are printed out.
Macronutrient Range printout is labeled Energy Nutrient Intake and DRI Goal Ranges Compared
Fat Breakdown printout is labeled Fat as Percentage of Total Calories

% of kcals Fat Breakdown Alcohol

Prot Carb
from… Total Sat Mono Poly Missing*
2-day
                                               
Average
* Missing refers to Other/Unspecific data on your reports.

2. Now complete the table on the next page: Make note of these hints:

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• Use figures from the table above, when indicating if your intake meets or does not meet the guideline.
• Except for simple carbohydrates, give the actual number (NOT a checkmark) when indicating if your intake
meets or does not meet the guideline.
• For cholesterol and sodium, refer to your 2-Day average values on the Intake and Goals report
• When identifying major dietary sources of nutrients, use your Day 1 and Day 2 Intake Spreadsheets reports to
identify foods high in the indicated nutrient.
• Review units in the book related to the appropriate nutrient and/or use the food composition table in the back
of the book to identify foods to replace foods, if you do not meet a guideline.

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 My intake…. If your intake does not meet the guidelines,
(record actual amount or List 3 major dietary sources from your identify three foods to replace your listed major
Dietary Guidelines percent in appropriate column) 2-day diet record dietary sources that would improve the
Meets the Does not meet (Use Intake Spreadsheet reports) intake of the nutrient.
guideline. the guideline. (If you meet the guidelines, leave blank.)
Example:
Lowfat
Saturated Fat 13% Eggs Cheese Hamburger Cereal Chicken
cheese
(<10% total kcalories)
Protein
                                               
(10-35% total kcalories)

Total Fat
                                               
(20-35% total kcalories)

Saturated Fat
                                               
(<10% total kcalories)

Monounsaturated
                                               
(at least 10% total kcalories)

Cholesterol
                                               
(<300 mg)

Carbohydrates
                                               
(45 – 65% total kcalories)

Simple Carbohydrates a
                                   
(<10% total kcalories)

Sodium
                                               
(<2300 mg)

Potassium
                                               
(>4700 mg)

Alcohol (See advice on

                                               
previous page.)
a
The software does not separate out different types of carbohydrates, i.e. simple carbohydrates. The Dietary Guidelines indicate you are to “choose foods
and beverages with little added sugars.” Put a √ the appropriate box using your best guess if you met this standard. For example, if you consume lots of
soda, sweetened beverages, candy, or sweet desserts, you are probably above 10% of your kcal from simple (added) sugars.

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Putting It All Together
Answer the following questions regarding your diet in a few concise, well-written paragraphs (approximately 300 –
500 words). Use complete sentences. Spell check does not work in textboxes, such as this. You may wish to write
out your answer in another file and then copy and paste your response into the text box below.

After analyzing your diet, discuss good characteristics of your diet and then discuss areas where you could improve
it. Discuss whether these were typical days for you. Identify two changes to your diet to reduce your risk for
chronic diseases such as obesity, heart disease, type 2 diabetes, cancer or osteoporosis. Give examples of foods you
would actually include or replace in your diet to meet these recommendations. Finally, discuss potential barriers
you might have to overcome in your current lifestyle.
     

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Instructions for Completing Daily Food Logs

1. Fill out a separate food records for each day.

2. Eat as you normally would. Do not change your usual eating habits just to "look good." This
assignment is most meaningful if you are honest about what you eat. You will not be graded on the
quality of your diet.

3. Describe each food item separately and in detail:

• General suggestions:
o Describe item fully: 2% milk, water-packed tuna, low fat cottage cheese, low salt Wheat Thins,
tomato soup made with whole milk, sugar-free Jell-O, canned peaches in juice, light beer.
o Describe the method of food preparation -- baked, fried in butter, broiled with oil, etc.
o Use measuring cups and spoons as often as possible.
o List brand names whenever known: Skippy chunky peanut butter, Sara Lee Danish, Swanson's
meat loaf dinner, Wendy's French fries, etc.
o Don't forget the little "extras" - sugar or berries on your cereal, butter on vegetables, honey in tea,
mustard on sandwiches, or creamer in coffee and so forth.
• Meats: Record serving sizes of meat in inches (2" by 3" slice) or by piece (1 thigh and 1 breast of BBQ
chicken),
• Fluids: Measure or estimate the volume of fluid in your glass or cup. Don't just say "1 glass of skim
milk." You do NOT need to record water.
• Combination Foods: Stews, sandwiches, and casseroles can be entered as eaten. If the food is not an
option, estimate the amount of each ingredient.
• Check food labels for weights, etc. Candy bars, individually wrapped cheeses, cookies and juices are
labeled with their weights; write it down.

4. DO NOT enter supplements into the computer program.

5. Consider your serving size carefully. Here are some hints:

1 oz of cheese….. looks like…. a thumb

1 tsp butter… a thumb tip
1 cup of rice… a clenched fist
1 oz of meat a golf ball
3 oz of meat… the palm of a woman’s hand or deck of cards
1 oz of potato chips a handful

6. Record any alcoholic beverages you consumed and enter them in your diet analysis.

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 Date       Day of the Week      

Daily Food Log – Day 1 (Weekday)

Write down all food and beverages (except water) that you eat throughout the day. Remember to give as many
details as possible. You will need to complete the food log for the number of days your project requires. Do not
enter your vitamin and mineral supplements into the computer analysis.

TYPE of
FOOD ITEM DESCRIPTION AMOUNT
PREPARATION
Ex. egg soft boiled 1 large
Ex. orange juice frozen concentrate diluted w/ water 6 oz.
                       
                       
                       
                       
                       
                       
                       
                       
                       
                       
                       
                       
                       
                       
                       
                       
                       
                       
                       
                       
                       
                       
                       
                       
                       
If you take a supplement, describe it here, but do NOT enter it into the computer analysis.

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 Date       Day of the Week      

Daily Food Log – Day 2 (Weekend Day)

Write down all food and beverages (except water) that you eat throughout the day. Remember to give as many
details as possible. You will need to complete the food log for the number of days your project requires. Do not
enter your vitamin and mineral supplements into the computer analysis.
TYPE of
FOOD ITEM DESCRIPTION AMOUNT
PREPARATION
Ex. egg soft boiled 1 large
Ex. orange juice frozen concentrate diluted w/ water 6 oz.
                       
                       
                       
                       
                       
                       
                       
                       
                       
                       
                       
                       
                       
                       
                       
                       
                       
                       
                       
                       
                       
                       
                       
                       
                       

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If you take a supplement, describe it here, but do NOT enter it into the computer analysis.

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