Select one (1) day from your food record and perform a nutrient analysis on each food item and beverage you consumed on the day you have chosen using the USDA Food Composition Table

WESTCHESTER COMMUNITY COLLEGE

NUTRITION 109 TERM PROJECT – DIETARY EVALUATION

PART I – Recording of Diet

Keep an accurate and complete record of all the foods you eat and the beverages you drink (besides water) for THREE days, including one weekend day. Choose 3 days which are typical of your regular dietary habits, they do not need to be consecutive.

Each day should contain the following:

• type & amount of food consumed
• how food was prepared (.e.,: fried; baked; steamed)
• brand names of food (as appropriate)
• any supplements, vitamins/minerals consumed

PART II – Nutrient Analysis of Diet using the USDA website

• Select one (1) day from your food record and perform a nutrient analysis on each food item and beverage you consumed on the day you have chosen using the USDA Food Composition Tables (see instructions).  Use the link below to access the USDA food composition tables:

https://fdc.nal.usda.gov/

• Your nutrient analysis for each item must include: carbohydrates, lipids, protein, cholesterol, thiamine, riboflavin, niacin, folate, vitamin A, vitamin C, vitamin E, calcium, iron, zinc, sodium, and potassium (use the excel form provided to you)
• Once you have completed the nutrient analysis on all of your items consumed for the one day you have chosen:
  • Total all of the columns (indicate in “totals” row on excel sheet)
  • Fill in the “DRI for your needs” row on the excel sheet based on your age and gender using the weblinks below:
• Calorie Needs per Day, by Age, Sex, and Physical Activity Level:

https://health.gov/dietaryguidelines/2015/guidelines/appendix-2/

• Macro & Micro Nutrient Goals for Age-Sex Groups Based on Dietary Reference Intakes and Dietary Guidelines Recommendations:

https://health.gov/dietaryguidelines/2015/guidelines/appendix-7/

• Indicate on your excel sheet whether you were excessive (+) or deficient (-) for each nutrient based on the requirements for your age and gender
  • Make sure to indicate your name, age, & gender at the top of the excel sheet

PART III- Evaluation Worksheet    List the foods you consumed in each category:

GRAINS:______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

VEGETABLES:______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

FRUITS:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

MILK:______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

MEAT/BEANS:______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

OILS/HEALTHY FATS: ______________________________________________________________________________________________________________________________________________________________________________________

DISCRETIONARY CALORIES: ______________________________________________________________________________________________________________________________________________________________________________________

CARBOHYDRATE:

Calculate the calories consumed from carbohydrate (show work)

Calculate the percentage of calories which came from carbohydrate (show work)

How does the percentage of carbohydrate calories compare to the AMDR for carbohydrates?

Use your food record to identify CHO foods consumed into to the following categories

Whole Grains:                                               Refined Grains:                                                

Did you consume the recommended grams of Fiber? If not, how can you increase your fiber intake?

What specific changes would you need to make to your diet if you had diabetes mellitus (DM)?

LIPIDS:

Calculate the amount of calories which come from fats (show work)

Calculate the percentage of calories from total fat (show work)

Calculate the percentage of calories from saturated fat (show work)

How does the percentage of fat calories compare to the AMDR for fats?

Use your food record to identify fats consumed into to the following categories:

Cholesterol:

Saturated fats:

Monounsaturated fats:

Polyunsaturated fats:

What specific changes would you need to make to your diet to comply with a low fat, low cholesterol diet?

Dietary Attempts to Stop Hypertension (DASH) Dietary Recommendations:

Using online resources/class notes, list the sodium restriction for the DASH diet and compare your intake to this restriction:

• DASH diet sodium restriction:
• Your sodium intake:

List the foods which were highest in sodium from your dietary record:

PROTEINS

Calculate the calories from protein (show work)

Calculate the percentage of calories from protein (show work)

How does percentage of protein calories compare to the AMDR for proteins?

Using your food analysis – how does your protein intake compare to the RDA for your age/gender (amount in grams)

Use your food record to identify proteins consumed into the following categories

Animal proteins:

Vegetable proteins:

5. What specific changes would you need to make to your diet if you were a vegan?

VITAMINS: Identify any deficiencies/excesses for your vitamin intake

Thiamin:_________________________________________________________

Riboflavin: _______________________________________________________

Niacin: __________________________________________________________

Folic Acid: _______________________________________________________

Vit. C: ___________________________________________________________

Vit. A: ___________________________________________________________

Vit. E: ___________________________________________________________

From the above information:      

Are there any concerns?

How would you correct for these?

MINERALS: Identify any deficiencies/excesses in your mineral intake

Calcium: __________________________________________________________

Iron: _____________________________________________________________

Zinc: _____________________________________________________________

Sodium: ___________________________________________________________

From the above information:          

            Are there any concerns?

             How would you correct for these?

ENERGY/FITNESS:

What is your body mass index (show work)?

What category does your BMI fall into?

Calculate your estimated energy needs using 25-35 calories per kg ideal body weight for your height (show work):

How did your caloric intake compare to your estimated needs?

Discuss your weekly physical activity level:

PART IV-Evaluation Report

In paragraph format complete the following:

• Compare your findings with recommendations for Dietary Guidelines; DRI/RDA/AI for age/gender
• Are there concerns regarding calorie intake; deficiencies or excesses of macro nutrients or micro nutrients – identify all concerns?
• Discuss any risk factors and what strategy you can plan for improvement?  (specific changes for food choices)
• Evaluation report should be at least 3 pages, neatly completed & professionally presented, double spaced, Times New Roman, font size 12