Milena Mitre

Dietary Analysis

1. List the website/program(s) which you chose (2 points)

Myfitnesspal, sparkpeople, choosemyplate
2. Enter 1 day of all of the food and beverages you consumed into each of the 3
websites/programs(5 points)
Completed online
3. Include the following printouts/reports from each of the websites/programs (8 points):
a. Recommended calories/macronutrients/micronutrients
b. Your 1-day food record
c. Reports that provide actual caloric intake, macronutrient and micronutrient values
d. Exercise reports, if available
On the back pages
4. What was the recommended amount of calories from each of the websites/programs? Did
you consume more or less of the recommended calories? (2 points)
Myfitness pal - Recommended amount: 1890 Actual amount:1952
Choosemyplate - Recommended amount : 2000 Actual amount: 1811
Spark People - Recommended amount : 1900 Actual amount: 1927
5. Did you meet your carbohydrate, protein and fat recommendations? List the actual
amounts you consumed and then the recommended amounts of each macronutrient for
each website/program in a table format.

Myfitness Pal

Choose My Plate

Spark People

Carbs: 236g Actual: 322g

Carbs: 130g Actual: 259g

Carbs: 174g-309g
Actual:320g

Protein: 95g Actual: 96g

Protein: 46g Actual:75g

Protein: 60g-166g Actual: 71g

Fat: 63g Actual: 48g

Fat: 50g Actual: 45g

Fat: 34g-74g Actual: 62g

a. If you were above or below the recommended amount list 3 foods that would help you
meet your recommendations. (3 points)
I found that 2 out of the 3 bad nutrition goals. I will report on Myfitness Pal, I did well for those
goals. The one thing I would change to meet the goals would be to eat less bread and lots more
veggies.
6. List the micronutrients that you were below the recommended amounts, from each of the
websites/programs.

Myfitness Pal: Sodium, Potassium, Sugar, Vitamin A, Calcium

My Plate: Potassium, Vitamin C, Vitamin D, Vitamin K, Choline
Spark People: Cholesterol, Potassium, Vitamin A, Vitamin D, Calcium, Iron
a. Chose 3 micronutrients that were below the recommendation; list 3 foods that would
help increase EACH of these micronutrients (3 micronutrients x 3 foods = 9 foods!). (5
points)
Potassium

Vitamin A

Calcium

Avocado

Carrots

Kale

Spinach

Broccoli

Almonds

Sweet Potato

Winter Squash

Soy milk

7. List your water and fiber recommendations and the amount you actually consumed.
Myfitness pal: Fiber- 100 %RDA
My Plate: Fiber- 18 mg
Sparkpeople: Fiber-100%
a. If you did not meet your water recommendation, what are some strategies to help you
improve your water/fluid consumption?
I did not meet my water I hardly drink 2 glasses. I will try to always have a water bottle with me.
Drinking a full glass before and after I eat.
b. What are some foods that are considered a good source of fiber? (3 points)
Apples, almonds, kiwi, apricots
8. Determine your BMI; show the calculations. What category (normal weight, overweight,
etc.)does your BMI put you in? Do you feel BMI accurately reflects your health and body
weight?Why or Why not? (2 points)
My BMI is 22.8 and its normal. I personally do not like to use it because I feel like its a bad
body calculator.
9. Conclusion: Based on what you learned from your analysis of your 3-day food record,
what are 3change(s) would you make to your diet? How do you plan on implementing the
change(s)? (5points)
The 3 changes I would do would be to eat more veggies and fruits to increase my intake of the
micronutrients in which I was low in. I also would start tracking my water intake so that I can be
hydrated at all times. Finally I would decrease my bread intake to help with how much carbs I
consume.

Diet Planner Critique

Critique
1. Which of the websites/programs do you think the recommended calories are more
accurate to meet your diet and exercise needs? Why? (3 points)
I liked Myfitness Pal because they broke it down well and they had all foods that I searched for
unlike the other two. It was more detailed in the reports and that is important to me. Knowing
exactly how much you eat and how much more of each nutrient you need is great for someone
like myself who is trying to gain weight in a healthy manner.
2. Did your websites/programs give you BMI? If yes, did they also provide any information
about why BMI might be useful in assessing health? Describe. (2 points)
I could not find BMI for any of the three sites that I used. I had to look it up on a separate
website.
3. Were there other nutrition or exercise tools available on the website you chose? Describe.
Do you feel they could be helpful? Could they potentially be providing misinformation? (3
points)

I didnt add anymore then the food. I didnt see any else to add but how much water you
consumed.
4. Would you recommend these websites/programs? To whom? Why or Why not? (5 points)
The only one that I would recommend is Myfitness Pal. It was the best one for food choices, and
the report was by far the best. I would recommended to anyone who wants lose or gain weight.
Also anyone who is active and wants to track their fitness and food.