analyze your diet

Assignment 2 

 

This assignment will help you learn to analyze your diet, and will help you compare your actual intake with the recommended intake for your age and sex.

You should have completed the assigned readings for chapters 1 – 8 before attempting this assignment. You will be submitting a Microsoft Word/ PDF document into the “Assignment 2 drop box” found on the Moodle.

 

Marks for Assignment 1 = 13 marks (13% of total course grade)

 

 

Format and Style

 

Your assignment must be typed (minimum 12 point font size) [1 mark] and include the following:

• Title page (assignment, student name and number, course number and section, instructor name and date)
• PDF files or Screenshots from MindTap Diet & Wellness Plus app

 

1. Daily Food Log
2. Energy Balance
3. Macronutrient Ranges
4. Intake vs. Goals

 

• Assignment 2 Answers
• Your assignment will be marked for spelling, grammar, and clarity (i.e. marks will be deducted for spelling errors, incorrect grammar, etc.).

 

Reference List

 

 

Policy for Late Assignments:  10% of the total marks will be subtracted for each day that the assignment is late (i.e. 10% for 1 day late, 20% for 2 days late, 30% for 3 days late, etc.). If you are unable to complete the assignment due to medical reasons (medical certificate required) or compassionate reasons, please contact the instructor (send an email), preferably before the due date.

 

 

 

Getting Started:

 

Go to MindTap from Cengage:  Nutrition: Concepts and Controversies, Canadian Edition, 4th Edition and use the course key provided on Moodle to ‘Sign-up for MindTap from Cengage.

• Create Your Profile.
• Please use the following criteria for determining the activity level:

Total time of activity             less than 30 min/day                                      Sedentary

Total time of activity             between 30 – 59 min/day                             Low active

Total time of activity             between 60 min-119 min/day                    Active

Total time of activity             More than 119 min/day                               Very active

 

 

Look at your 2-day food record from assignment 1.

Select one day from these that best represents your typical diet. Click on the Diet & Wellness Plus app, and record your diet with the “Track Diet” function:

– Select that date from the calendar,
– Enter the foods that you ate that day into the program. (Note: The program contains a substantial amount of data and options.  However, if the database does not include the exact food that you consumed, find a food item that is similar).

 

Include the following Reports in your assignment [8 marks]:

• “Daily Food Log”: Once you have entered all foods into “Track Diet”, click on the “Reports” tab and select “Daily Food Log”. Save as a PDF or take a screenshots and integrate into your assignment (example in Appendix Figure 1).
• “Energy Balance”: Go to the “Reports” section, and select “Energy Balance”. Save as a PDF or take a screenshots and integrate into your assignment (example in Appendix Figure 2).
• “Macronutrient Ranges”: Go to the “Reports” section, and select “Macronutrient Ranges”. Save as a PDF or take a screenshots and integrate into your assignment (example in Appendix Figure 3).
• “Intake vs. Goals”: Go to the “Reports” section, and select “Intake vs. Goals”. Save as a PDF or take a screenshots and integrate into your assignment (example in Appendix Figure 4).

 

 

Tips:

• Here is a link to a video that provides an overview of how to use the Diet & Wellness Plus app: https://www.youtube.com/watch?v=_XcAvV8xkdk

 

• If you are having problems accessing the Reports on the Diet & Wellness Plus app: Once you have entered all of your foods, click on the “Recipes” button in the “My Created Foods” section and the reports option will pop up.

 

• The “Source Analysis” and “Nutrient Search” reports will be helpful for answering the questions in the assignment.

 

 

Questions:

 

1. Using the information from the “Energy Balance” section of your printout, fill in the table below

 

Your kcal consumed	Your kcal Burned at BMR Rate	Did you meet the recommendation, or were you above or below?	What is expected to happen to your body weight based on your current calorie intake?

 

What food contributed the most calories to your day?
What food contributed the least calories to your day?

 

 

Nutrient	My Intake (percent of Energy /Calorie)	Recommended Intake (percent of Energy /Calorie)	Did you meet the recommendation? (yes / no)	If your diet did not meet these recommendations, provide examples of the changes in food choices that you would need to make in order to meet the recommendations.   If your diet did meet these recommendations, provide examples of how your current food choices are allowing you to meet these recommendations.
Protein
Fat
Carbohydrate

3. Using the information from the “Macronutrient Ranges” printout, fill in the tables below.
4. Using the information from the “Intake vs Goals” printout, fill in the table below

My saturated fat intake	Recommended saturated fat intake	Did you meet the recommendation?

 

 

 

 

 

5. Using the information from the “Intake vs. Goals” printout, fill in the table below

Nutrient	Did you meet the Recommended Daily Intake? (yes / no)  (i.e. your intake was equal to, greater than or less than the recommendation)	If your diet did not meet these recommendations, provide examples of the changes in food choices that you would need to make in order to meet the recommendations.   If your diet did meet these recommendations (intake equal to or greater than recommendation), provide examples of how your current food choices are allowing you to meet these recommendations.
Vitamin A (RAE)
Vitamin K (ug)
Vitamin D (ug)
Vitamin E (mg)
Vitamin C (mg)
Thiamin (mg)
Riboflavin (mg)
Niacin (mg)
Folate (DFE)
Vitamin B6 (mg)
Vitamin B12 (ug)
Calcium (mg)
Iron (mg)
Potassium (mg)
Magnesium (mg)
Zinc (mg)

 

 

6. Using the information from the “Intake vs. Goals” printout, fill in the table below for sodium

Sodium intake from my food choices	Recommended Daily Intake for sodium	Did you meet (i.e. intake was equal to or less that the recommendation) or exceed the recommendation for sodium?	If your diet did meet these recommendations, provide examples of how your current food choices are allowing you to meet these recommendations.   If exceeded, provide examples of the changes in food choices that you would need to make in order to meet the recommendations.

 

 

 

7. Using the information from the “Intake vs. Goals” printout, fill in the table below for fibre

Total Dietary Fibre intake from my food choices	Recommended Daily Intake for Total Dietary Fibre	Did you meet the Recommended Daily Intake? (yes / no)  (i.e. your intake was equal to, greater than or less than the recommendation)	If your diet did meet these recommendations, provide examples of how your current food choices are allowing you to meet these recommendations.   If your diet did not meet the recommendation, provide examples of the changes in food choices that you would need to make in order to meet the recommendations.

 

 

 

8. Using the information from the “Intake vs. Goals” section of your printout, answer the question below.

 

1. Find 2 vitamins / minerals where your Percentage of Daily Recommended Intake was less than 100%. For each of these vitamins / minerals, list 2 deficiency symptoms. (If you do not have any vitamins/minerals were intake was less than 100%, make a statement indicating such and you will receive full marks).

 

1. Find 2 vitamins / minerals where your Percentage of Daily Recommended Intake was over 100%. For each of these vitamins / minerals, list 2 toxicity symptoms.

 

1. (If you do not have any vitamins/minerals were intake was less than 100%, make a statement indicating such, and you will receive full marks).

 

 

9. Throughout this assignment, you have been evaluating your diet. A healthy diet has been linked to possible prevention of many diseases including cardiovascular disease and cancer (Some helpful information in the textbook: Figures 1-1 and 11-3, Table 11-6).
10. Summarize 2 aspects of your diet that are promoting good health and disease prevention. Include specific links between the aspects of your diet and specific health conditions/diseases. (E.g. my diet meets the recommendation for % calories from fat, reducing my risk for heart disease). Do not list vitamin or mineral deficiency diseases (e.g. beri-beri, pellagra, etc).

 

1. Summarize 2 dietary changes that will make your diet healthier and contribute to disease prevention. Include specific links between the aspects of your diet and specific health conditions/diseases. (E.g. I will drink more milk to increase my calcium intake to lower my risk of osteoporosis). Do not list vitamin or mineral deficiency diseases (e.g. beri-beri, pellagra, etc).

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Appendix Figure 1

 

 

 

 

 

Appendix Figure 2:

 

 

 

 

 

Appendix Figure 3

 

 

 

 

 

Appendix Figure 4:

 

Appendix 4 cont.