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NUTRITION ADN 109 TERM PROJECT SELF EVALUATION OF DIETARY INTAKE

Project due date will be announced in class. Projects will be downgraded 5 points for each class day that the project is late. Project completion is a requirement of the course and you will receive an “Incomplete” as your course grade if the project is not submitted by the final exam date. See WCC policy for more information on “Incomplete” grades. Please attach the grading sheet to your project. Your grade will be determined using the project grading sheet provided, which can also be used to double check that your project is complete. Project content, including use of scientific nutrition information 75% Use of correct English 10% Neatness/timeliness/typed 10% Bibliography/sources cited (at least 2) 5% PROJECT INSTRUCTIONS Keep a record of all the food you eat, the beverages you drink and the dietary supplements you take for one day. Choose a day which is representative of your regular eating habits. Include portion sizes, which must be given in common household measures (ounces, cups, tablespoons, teaspoons, etc.). Then go to www.choosemyplate.gov 1. Click on left side “Super Tracker”. 2. Click on “Create Profile” in the upper right corner. 3. This takes you to a log in page. Your “User ID” must be your name, or points will be deducted from your grade. 4. Enter the information and create a password to create an account. Submit the information. 5. Click on “Food Tracker”. Make sure the date is correct for the day you are entering the foods. 6. Enter all the foods you have eaten. Don’t forget condiments and foods added, such as dressing on your salad or sugar/milk in your coffee, salt and seasoning used in preparing and cooking. Include all drinks except water. a) Enter food in search and click “go” b) A list of different food items related to what you entered will appear. Choose the food that most resembles what you have eaten. c) Click on the amount and serving size to choose an appropriate serving size. d) Select the meal or snack when the food was eaten. e) Click add. f) Keep entering food until you have entered all food and drinks for the entire day. 7. Click on “My Reports” on the top toolbar. 8. Click on “Meal Summary Report”. Click on ‘create report’. Export the report in word. 9. Click on “Food groups and Calorie Report”. Click on ‘create report’. Export the report in word. This is the comparison to Choose My Plate. 10. Click on “Nutrients”. Click on ‘create report’. Export the report in word. This is the comparison to DRI- RDA/AI. 11. Then compare your day intake to the RDA/AI’s and Choose My Plate recommendations. Answer the questions to finish section A (RDA/AI Comparison) and section B (Choose My Plate) of the project.
Please note: To complete the Dietary Guidelines section and the American Heart Association section of the project you will need to use your textbook, lecture notes or the website noted in the project requirements section.

A. Compare your dietary intake with the DRI/RDA. First, use your textbook to list which subgroup of the DRI/RDA’s you belong to. Then use your printout to answer the following in either paragraph or chart form: 1. Which nutrient recommendations did you meet? 2. Which nutrients did you fall below the recommended amount? 3. Which nutrients did you exceed the recommended amount? B. Compare your dietary intake with Choose My Plate. Make a chart of all of the food groups; then list the foods you ate in the appropriate food groups. Next, use your printout to answer the following in either paragraph or chart from: D. Which food groups did you meet the recommended amounts? E. Which food groups did you fall below the recommended amount? F. Which food groups did you exceed the recommended amounts? C. Compare your intake with the Dietary Guidelines for Americans. Use your textbook and information from class to list the following in either paragraph or chart form. 1. Which guidelines did you meet? 2. Which guidelines did you not meet? D. Carbohydrate Intake: 1. How many calories came from the carbohydrates you consumed? 2. Calculate the percentage of total calories which came from carbohydrates. 3. How does your percentage compare with the recommendations of the Dietary Guidelines? 4. List the high fiber foods that you consumed. 5. List the simple sugars that you consumed. 6. What specific changes would you make to your diet if you were diagnosed with diabetes? E. Protein Intake: 1. How many calories came from the proteins that you consumed? 2. Calculate the percentage of total calories which came from proteins. 3. How does your percentage compare with the recommendations of the Dietary Guidelines? 4. List the sources of animal proteins in your diet. 5. List the sources of plant proteins in your diet. 6. What changes would you make in your diet if you were to become a vegetarian/vegan? F. Fat Intake: 1. How many calories came from the fats you consumed? 2. Calculate the percentage of total calories which came from fat. 3. List the main sources of saturated fats, unsaturated fats, and cholesterol containing foods which you consumed. 4. What changes would you make in your diet to comply with a low fat-low cholesterol diet?
G. American Heart Association recommendations: Using www.americanheart.org compare their recommendations for fat, cholesterol and sodium intake to your own diet. Include a list of high sodium foods in your diet. H. Energy/Fitness: 1. Calculate your own body mass index. What category do you fall into? 2. Calculate your estimated energy needs using 30 calories per kg ideal body weight for your height. How did your caloric intake compare to your estimated needs? 3. Discuss your physical activity level in terms of health, wellness and weight. I. Summary: Evaluate your overall diet in terms of the DRI/RDA’s, Choose My Plate, Dietary Guidelines for Americans and AHA recommendations. How well did you meet the recommendations? Explain which nutrients are excessive, which are deficient and which are sufficient in your diet. Why do you think this is so? Using this information, describe what changes you can make to your diet to improve it, and give specific examples of how you will accomplish this. This part must be in paragraph form, and should be at least 3 paragraphs long to properly address these questions.

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