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SNT 160 Nutrition for Life

Questionnaire for Food Recall

Name: Cassie Szmyd

Using the Computerized Nutritional Analysis, answer the following questions. Refer to
the appropriate section of the computer analysis to answer the corresponding questions.
(Unfortunately, they are not printed in the exact order that they are used in the lab). Use
the equations provided to calculate the answers.

I. DRI Report
Refer to the DRI Report section of your computer analysis.
1. According to the DRI, what is your recommended daily caloric intake?
2,295 kcal

2. What is your recommended intake of protein? 65.32g How many grams (gm) per
kilogram (kg) of body weight does this provide? To calculate: (Body weight in pounds x .
45 = kg body weight. Recommended protein intake (gm)/ body weight in kg.) 180 x .45
= 81 -- 65.32 / 81 = .80

What percentage is this of the total calories?) 11.38%

To calculate % calories from protein: [(recommended grams protein x 4 calories) /
recommended calorie level) x100]
Current protein recommendations based on % of calories are 10-35%.

3. What is your recommended intake of carbohydrate? (range listed on your report )

258.19 372.94 What percentage is this of the total calories? 45% - 65% To calculate %
calories from carbohydrate: [(recommended grams carbohydrate x 4 calories) /
recommended calorie level) x100]

4. What is your recommended intake of fat? (range listed on your report) 51 - 89.25
What percentage is this of the total calories? 20% - 35%
To calculate % calories from fat: [(recommended grams fat x 9 calories) / recommended
calorie level) x100]

5. What is your recommended intake of saturated fat? < 25.5 What percentage is this of
the total calories?) Less than 10% of kilocalories

6. What is your recommended intake of Omega-3 Linolenic acid? 1.10 g

7. What is your recommended intake of dietary fiber? 25.0 g

8. What is your recommended intake of water? 2700.00 g

9. What is your recommended intake of sodium? 1500.00 mg

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How does this differ from the amount listed on the food label for the Daily Value?(look at
a food label in your cupboard) Food label is based off of a 2,000 calorie diet and my diet
is higher than 2,000 calories.

10. What is your recommended intake of calcium? 1000.00 mg

11. What is your recommended intake of iron? 18.00 mg

12. What is your recommended intake of Vitamin C? 75.00 mg

13. What is your recommended intake of alcohol? No recommendation

II. Recommended vs. Actual Intake

Refer to Macronutrient Ranges to answer the following questions.

1. List your average calorie breakdown in %.

Protein 19%
Carbohydrate 39%
Fat 43%
How do these values compare to the recommended values listed in this report? I am in the
recommended % for protein, but I am not in the recommended % for carbs and fats.

III. Fats in Diet

Refer to the Fat Breakdown section to answer the following questions and your textbook,
p. 134 course text and Heart Health lab.
Complete the following table.

Source of fat Your % Average Dietary

recommendations
Saturated fat 17% Less than 5% -
6% of total
calories
Transfat 1% 3 grams 5% -
6% of total
calories

1. Were you within the acceptable range? No, I was not in the acceptable range for both.

2. If you werent within the acceptable range for saturated fat, what impact could this
have on your serum cholesterol level? Definitely make it rise because I was about 11% -
12% higher than recommended.

3. What impact do monounsaturated fats have on serum cholesterol, LDL levels and HDL
levels? Monounsaturated fats decrease total cholesterol and decrease LDL cholesterol
without decreasing HDL.
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4. What impact do polyunsaturated fats have on serum cholesterol, LDL levels and HDL
levels? Polyunsaturated fats decrease total cholesterol, decrease LDL cholesterol, and
decrease HDL cholesterol.

5. What impact does trans fat have on total cholesterol and LDL? Trans fat increases total
cholesterol and increases LDL cholesterol.

6. What impact do omega-3 fats have on serum cholesterol, HDL, LDL and triglyceride
levels? Omega-3 fats decrease total cholesterol, decrease LDL cholesterol, increase HDL
cholesterol, and decrease triglycerides.

IV. Daily Intake

Refer to the Intake vs. Goals section to answer the following questions
1. Were there any nutrients that you consumed >100% of the DRI ? If so, which ones?
The nutrients that I consumed that were > 100% were: Protein, Saturated Fat, Water,
Riboflavin, Vitamin B6, Vitamin A (IU), Calcium, Magnesium, Zinc, and Sodium

2. Were there any nutrients that you consumed < 75% of the DRI? If so, which ones?
The nutrients that I consumed that were > 75% were: Fat (total), Linoleic, Linolenic,
Thiamin, Niacin, Vitamin B12, Vitamin A (RAE), and Vitamin K

3. List 2 nutrients consumed in excess that may lead to increased health risks and why?
Saturated fat (fat) and sodium (salt) could lead to increased health risks because it is not
good to consume that much fat and salt.

4. List 2 nutrients consumed in decreased amounts that may lead to increased health risks
and why? The two essential fatty acids (linoleic and linolenic) could lead to increased
health risks because of how much fat I am consuming between the two.

V. Analysis of Various Nutrients Selected

Refer to the Source Analysis to answer the following questions. (10% or more is
considered a good source)
Kcal (calories)
1. What are your top 5 foods in calories?
a. Sandwich, Ham and Cheese
b. Sandwich, Ham and Cheese
c. Cheese, Cheddar, Shredded
d. Butter
e. Chicken, thigh, Meat Only, Roasted

2. Explain why these foods provided this amount. The two sandwiches were my main
food during lunch on both days. The chicken was my main course during dinner on
the first night. I love cheese and could eat a ton of it and thats why its third. Butter
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was used throughout the two days on different foods.

3. Do these results suggest any changes you should make in your diet? Yes.
What are the changes? Eat less cheese and less butter.

4. What are your lowest 5 foods in calories?

a. Water, Tap, Well
b. Salt
c. Lettuce, Looseleaf
d. Lettuce, Looseleaf
e. Cucumber, Peeled

5. Explain why these foods provided this amount. I drink a lot of water throughout the
day. I only had salt on my corn on the cob. The lettuce was used on my sandwiches that
I ate for lunch both days and also in the chicken salad I had for dinner the first night. The
cucumbers were used on my chicken salad.

VI. Intake Compared to Choose My Plate

Refer to the My Plate Analysis section to answer the following questions. Complete the
following table.

Choose My Goal (listed on Actual (what +/- (include

Plate Food analysis) you ate) amount + or
Group -)
Grains 7 oz. eq. 2.7 oz. eq. +5.3 oz. eq.
Vegetables 3.0 cup eq. 3.3 cup eq. -0.3 cup eq.
Fruits 2.0 cups eq. 0.6 cup eq. +1.4 cup eq.
Dairy 3.0 cup eq. 2.7 cup eq. +0.3 cup eq.
Protein Foods 6.0 oz. eq. 5.0 oz. eq. +1.0 oz. eq.
Empty Calories 266.0 kcal 428.5 kcal -162.5 kcal

1. Comment on your intake based on the amounts recommended for you in Choose My
Plate. What changes should you make in your diet?

I need to eat more grains and fruits. I also need to lessen my empty calories. The
vegetables, dairy, and protein are in a good range.

VII. Analysis of Daily Nutrient Content of Diet

Refer to the Intake Spreadsheet for Day 1 and Day 2 sections to answer the following
questions. If you do not have any foods for all the categories listed, indicate by N/A.

1. List three foods that you consumed that contain: (list serving size)
Greater than 200 calories:
a. Sandwich, Ham and Cheese (2 times) (1 serving each)
b. Chicken, Thigh, Meat Only, Roasted (1 serving)
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c. Butter, unsalted (2 servings)

Greater than 400 calories: N/A
Less than 100 calories:
a. Salad Dressing, Ranch, Reduced Calorie (2 times) (3 servings each)
b. Mayonnaise, Low Calorie (1 serving)
c. Apple Medium (1 serving)
d. Corn, Yellow, Sweet On the Cob (1 serving)
Less than 50 calories:
a. Onions, Chopped (3 times) (.5 serving each)
b. Lettuce, Looseleaf (1 serving)
c. Lettuce, Looseleaf (3 servings)
d. Lettuce, Looseleaf (.5 serving)
e. Croutons, Seasoned, Ready to Eat (1 serving)

2. List three foods that you consumed that contain the following. Assign each food to
their proper food group or groups per Choose My Plate. Example: roast beef
sandwich= grains and protein. List serving size.

A. Greater than 10 grams of carbohydrate

1. Chips, Potato, Baked, Restructured // Vegetable (2 servings)
2. SNYDERS Pretzels, Butter Snaps // Grains (2 servings)
3. Yogurt, Greek, strawberry, lowfat // Dairy (1 serving)

B. Greater than 15 grams of protein

1. Chicken, Thigh, Meat Only, Roasted // Protein (1 serving)
2. Sandwich, Ham and Cheese // Grains and Dairy (1 serving)
3. Pork, Loin, Center Cut, Chops, Separable Lean and Fat, Broiled // Protein (1 serving)

C. Five grams or more of total fat

1. Mayonnaise, Low Calorie // Dairy (1 serving)
2. Salad Dressing, Ranch, Reduced Calorie // Dairy (2 servings)
3. Chips, Potato, Baked, Restructured // Vegetables (1 serving)

D. Two grams or more of saturated fat

1. Yogurt, Greek, strawberry lowfat // Dairy (1 serving)
2. Chicken, Thigh, Meat Only, Roasted // Protein (1 serving)
3. Cheese, Cheddar, Shredded // Dairy (2 servings)

E. Greater than 100 mg of cholesterol

1. Chicken, Thigh, Meat Only, Roasted // Protein (1 serving)
2. N/A
3. N/A

F. 0.5 gram or more of trans fat

1. Cheese, Cheddar, Shredded // Dairy (2 servings)
2. Butter, Unsalted // Dairy (1 serving)
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3. N/A

G. Foods that contain Omega 3 fats

1. Mayonnaise, Low Calorie // Dairy (1 serving)
2. Sandwich, Ham and Cheese // Grain and Dairy (1 serving)
3. Butter, Unsalted // Dairy (1 serving)

3. List two foods that you consumed that contain the following. Assign each food to
their proper food group or groups. List serving sizes.

A. 125 mg more of calcium

1. Yogurt, Greek, strawberry, lowfat // Dairy (1 serving)
2. Cheese, Cheddar, Shredded // Dairy (2 servings)

B. Greater than 3 grams of fiber

1. Potatoes, Baked // Grain (1 serving)
2. Apple, Medium // Fruit (1 serving)

C. Greater than 2 mg of iron

1. Sandwich, Ham and Cheese // Grain and Dairy (1 serving)
2. Sandwich, Ham and Cheese // Grain and Dairy (1 serving)

D. Greater than 400 milligrams of sodium

1. Salad Dressing, Ranch, Reduced Calorie // Diary (2 servings)
2. Sandwich, Ham and Cheese // Grain and Dairy (1 serving)

E. Greater than 100 mg potassium

1. Apple, Medium // Fruit (1 serving)
2. Corn, Yellow, Sweet. On the Cob // Vegetable (1 serving)

G. Greater than 45 mg Vitamin C

1. N/A
2. N/A

VIII. Conclusions
1. What food groups contain the most fiber? Vegetables and grains
Why is this important to health? Fiber is important to health because it helps enhance
blood cholesterol levels and helps decrease the risk of heart disease.

2. What food groups contain the most calcium? Dairy and vegetables
Why is this important to health? Calcium is important to health because it helps improve
bones and overall health.

3. What food groups contain the most iron? Protein and vegetables
Why is this important to health? Iron is important to health because it is apart of one of
the components of the red blood cells that carry oxygen throughout the body.
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4. What food groups contain the most sodium? Vegetables and fruit
Did you add extra table salt to your food? When I eat green beans and corn, I add salt.
When I eat mashed potatoes, I sometimes add more salt and sometimes dont.
1/4 teaspoon table salt = 500 mg. If you added salt calculate your true sodium intake. To
calculate: add the milligrams sodium listed for each day to any table salt added. I added
salt into my calculations so my sodium intake is correct on the chart.
Are you above your recommended sodium intake now? Yes, I am above my
recommended sodium intake.
What impact can excess sodium have on your health? Too much salt can cause high blood
pressure.

5. What food groups contain the most potassium? Vegetables

Why is this important to health? It is important to health because it can lower the risk of
high blood pressure.

6. What food groups contain the most fat? Dairy and protein
Saturated fat? Protein
Cholesterol? Dairy

7. Do the food groups listed in question #6 also provide the most calories? In Choose
MyPlate, the protein group provides the most calories. In a regular food pyramid, the fat
group provides the most calories.
Why or why not? Protein provides 4 calories per gram and fat provides 9 calories per
gram.

8. In what foods do you find Trans fats? Trans fat is found in doughnuts, cookies, cracker,
muffins, pies, and cakes. Trans fats are also found in fried foods and baked goods.
What impact can trans fats have on your health? Trans fats raise LDL cholesterol and
lower HDL cholesterol.

9. What foods contain Omega 3 fats? Seafood contains omega 3 fats - for example:
salmon, fresh tuna, and sardines. Also, any nut contains omega 3 fats - for example:
walnuts.
Why are these important to health? Omega 3 fats help the heart in people that are healthy.
Omega 3 fats also decrease the risk of arrhythmias.
What is the current American Heart Association recommendation for Omega-3 Fats,
specifically servings of fatty fish? AHA says two servings per week.

10. What food groups contain the most Vitamin C? Fruit

Why is this vitamin important to health? Helps the growth and repair of the tissues in all
body parts.

11. List 3 changes that you can make in your daily diet to achieve the recommended
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nutrient levels.
Eat 2 cups of dark green vegetables a week
Eat 6 cups of starchy vegetables a week
Eat 29 oz. of meat, poultry, and eggs a week

IX. Conclusions
List 3 conclusions from this assignment and lab.
a. MyPlate and the American Heart Association are both reliable sources to find out
information about nutrition.
b. I never realized how many different nutrients are in one single piece of food.
c. I need to watch what I eat more!
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