Status: Completed
Instructions for the Diet Analysis Project Week 2 Overview: Americans have been advised to improve their food habits for better nutritional health and decreased risk of degenerative diseases. The purpose of the Diet Analysis Project assignment is to acquaint you with the adequacy of your own diet by comparing it to the Dietary Guidelines for Americans and other nutritional standards of adequacy. The key recommendations of the Dietary Guidelines for 2010 and can be found at (also listed below): http://www.health.gov/dietaryguidelines/2010.asp Please be as honest as possible with recording the foods you eat for Project 2. You will not be graded on the quality of your diet, but rather as to the accuracy of recording what you are currently eating. The project will be most meaningful if you are honest. Getting Started with your Diet Project Begin recording your food and beverage intake for a 3-day period. You should track your diet for 2 weekdays and 1 weekend day (Saturday or Sunday); make note of the dates. The days that you decide to track your diet do not have to be consecutive. For example, you can choose to track your diet on Wednesday, Friday, and Sunday. Please do not use the holiday this week, a graduation party, wedding reception, etc. as one of the days you record intake. Fill out a separate food log sheet for each of the 3 days. The following forms are labeled for your GENERAL USE to keep track of your diet, you may use any apps or other programs, particularly if you have been using them previous to this assignment (see below). a. It is important that you eat as you normally would for this assignment. Do not change your usual eating habits to look good. This assignment is most meaningful if you are honest about what you eat. You will not be graded on the quality of your diet, but rather the accuracy and thoroughness. b. Describe each food and beverage separately and in detail. Type in a simple descriptor and choose the food most closely matching the food you ate. If you cant find a particular food when keying in food names, browse the Food Composition Tables in the appendix of your text to see what names they use. If you cant find the exact food you ate, choose a reasonable substitute. c. Here are some other general suggestions for entering foods onto your log sheets: Describe the item: 2% milk, water-packed tuna, low fat cottage cheese, low salt Wheat Thins, tomato soup made with whole milk, sugar-free Jell-O, canned peaches in juice, light beer. Describe the method of food preparation -- baked, fried in butter, broiled with oil, etc. Use measuring cups and spoons as often as possible. List brand names whenever known: Skippy chunky peanut butter, Sara Lee Danish, Swanson's meat loaf dinner, Wendy's French fries, etc. Don't forget the little "extras" - sugar or berries on your cereal, butter on vegetables, honey in tea, mayonnaise on sandwiches, or cream in coffee and so forth. Meats: Record serving sizes of meat in ounces or grams, inches (2" by 3" slice), or by piece (1 thigh and 1 breast of BBQ chicken). Refrain from noting 1 piece of a food item. This does not indicate a specific quantity and will allow for inaccuracy in your diet record. Fluids: Measure or estimate the volume of fluid in your glass or cup. Don't just say "1 glass of skim milk." You do NOT need to record water. Combination foods: Stews, sandwiches, and casseroles can be entered as eaten. When you enter these items into a database, you may need to enter it by each individual ingredient. Check food labels for weights, etc. Candy bars, individually wrapped cheeses, cookies and juices are labeled with their weights; write it down. If you eat at a chain restaurant, record the name of the restaurant. Sometimes these foods are already listed in dietary database. Include any vitamins and mineral supplements at the bottom of the sheet. Indicate the composition of the supplement(s) you take. Record any alcoholic beverages you consumed and enter them in your diet analysis. Alcohol consumption can be a significant part of your caloric intake, so it should be accounted for in your diet analysis. d. Do your best to estimate the "serving size" of the amount of food/beverages you consumed. Remember that there is a difference between a serving and a portion. Use the following resources to help you accurately measure your food: http://www.webmd.com/diet/healthtool-portion-size-plate See the "What counts as a cup" website. Go to www.chooseMyPlate.gov for help with serving sizes. Other hints: 8 fluid oz. = 1 cup; 3 tsp. = 1 Tbsp.; 16 oz. = 1 pound This course has previously used the Super Tracker site on choosemyplate.gov. However, since the USDA will be releasing the 2015 Dietary Guidelines for Americans, which is not yet available. Therefore, for the summer semester for Nutrition 251, you may select your own program for monitoring your diet. Many individuals use the site known as myfitnesspal.com for dietary tracking; caloriekind.com, WebMD, as well as other websites that are useful for this purpose may include My Plate Calorie Tracker on the livestrong.com website. If you chose this site, you create a personal profile and set up a user account and password. You will need to set up an account so that your information will be saved on the website, and will not have been re-entered each time you log in. You may want to use your Penn State user ID and password to make your log-on information easy to remember. PLEASE NOTE THIS IMPORTANT INFORMATION! a. You are to be completely aware that you should not be spending money to track your nutritional intake. If you are already using a program or app, this is fine to continue to do this. For instance, if you are already working with Weight Watchers, it is fine to continue to do so for this assignment. REMEMBER THAT A .com site is a commercial site you are not required to buy anything! b. Summer eating is oftentimes very different from nutritional intake during the school year. Please choose a day for this assignment that most closely resembles a normal day of dietary choices. In other words, do not pick a day at the beach, a graduation party, etc. to record your nutritional intake for this assignment! c. If you are using myfitnesspal.com, you will be required to set a goal for fitness, weight management, etc. d. Please retain the information from Assignment #1, or you may choose another site to determine your healthy weight such as: http://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/bmi_calculator.html Once you are on this site, you may need to peruse the site to determine how many calories you should be consuming, etc. This will be based on determining if you need to lose weight or gain weight based on the BMI findings. e. Do not reinvent the wheel for this assignmentPlease read through the assignment thoroughly first and then email me with questions. You will have 3 parts to complete please see the assignment worksheets. 2010 Dietary Guidelines for Americans Balancing calories to manage weight Prevent and/or reduce overweight and obesity through improved eating and physical activity behaviors. Control total calorie intake to manage body weight. For people who are overweight or obese, this will mean consuming fewer calories from foods and beverages. Increase physical activity and reduce time spent in sedentary behaviors. Foods and food components to reduce Reduce daily sodium intake to less than 2,300 milligrams (mg) and further reduce intake to 1,500 mg among persons who are 51 and older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease. The 1,500 mg recommendation applies to about half of the U.S. population, including children, and the majority of adults. Consume less than 10 percent of calories from saturated fatty acids by replacing them with monounsaturated and polyunsaturated fatty acids. Consume less than 300 mg per day of dietary cholesterol. Keep trans fatty acid consumption as low as possible by limiting foods that contain synthetic sources of trans fats, such as partially hydrogenated oils, and by limiting other solid fats. Reduce the intake of calories from solid fats and added sugars. Limit the consumption of foods that contain refined grains, especially refined grain foods that contain solid fats, added sugars, and sodium. If alcohol is consumed, it should be consumed in moderationup to one drink per day for women and two drinks per day for menand only by adults of legal drinking age. Foods and nutrients to increase Individuals should meet the following recommendations as part of a healthy eating pattern while staying within their calorie needs: Increase vegetable and fruit intake. Eat a variety of vegetables, especially dark-green and red and orange vegetables and beans and peas. Consume at least half of all grains as whole grains. Increase whole-grain intake by replacing refined grains with whole grains. Increase intake of fat-free or low-fat milk and milk products, such as milk, yogurt, cheese, or fortified soy beverages. Choose a variety of protein foods, which include seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds. Increase the amount and variety of seafood consumed by choosing seafood in place of some meat and poultry. Replace protein foods that are higher in solid fats with choices that are lower in solid fats and calories and/or are sources of oils. Use oils to replace solid fats where possible. Choose foods that provide more potassium, dietary fiber, calcium, and vitamin D, which are nutrients of concern in American diets. These foods include vegetables, fruits, whole grains, and milk and milk products. From: http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/PolicyDoc/ExecSumm.pdf
Date Posted: 28/05/2016
Category: Health Care
Due Date: 29/05/2016
Due Date: 29/05/2016
Instruction
Please be as honest as possible with recording the foods you eat for Project 2. You will not be graded on the quality of your diet, but rather as to the accuracy of recording what you are currently eating. The project will be most meaningful if you are honest.
Getting Started with your Diet Project
Begin recording your food and beverage intake for a 3-day period. You should track your diet for 2 weekdays and 1 weekend day (Saturday or Sunday); make note of the dates. The days that you decide to track your diet do not have to be consecutive. For example, you can choose to track your diet on Wednesday, Friday, and Sunday. Please do not use the holiday this week, a graduation party, wedding reception, etc. as one of the days you record intake. Fill out a separate food log sheet for each of the 3 days. The following forms are labeled for your GENERAL USE to keep track of your diet, you may use any apps or other programs, particularly if you have been using them previous to this assignment (see below).
a. It is important that you eat as you normally would for this assignment. Do not change your usual eating habits to look good. This assignment is most meaningful if you are honest about what you eat. You will not be graded on the quality of your diet, but rather the accuracy and thoroughness.
b. Describe each food and beverage separately and in detail. Type in a simple descriptor and choose the food most closely matching the food you ate. If you cant find a particular food when keying in food names, browse the Food Composition Tables in the appendix of your text to see what names they use. If you cant find the exact food you ate, choose a reasonable substitute.
c. Here are some other general suggestions for entering foods onto your log sheets:
Describe the item: 2% milk, water-packed tuna, low fat cottage cheese, low salt Wheat Thins, tomato soup made with whole milk, sugar-free Jell-O, canned peaches in juice, light beer.
Describe the method of food preparation -- baked, fried in butter, broiled with oil, etc.
Use measuring cups and spoons as often as possible.
List brand names whenever known: Skippy chunky peanut butter, Sara Lee Danish, Swanson's meat loaf dinner, Wendy's French fries, etc.
Don't forget the little "extras" - sugar or berries on your cereal, butter on vegetables, honey in tea, mayonnaise on sandwiches, or cream in coffee and so forth.
Meats: Record serving sizes of meat in ounces or grams, inches (2" by 3" slice), or by piece (1 thigh and 1 breast of BBQ chicken).
Refrain from noting 1 piece of a food item. This does not indicate a specific quantity and will allow for inaccuracy in your diet record.
Fluids: Measure or estimate the volume of fluid in your glass or cup. Don't just say "1 glass of skim milk." You do NOT need to record water.
Combination foods: Stews, sandwiches, and casseroles can be entered as eaten. When you enter these items into a database, you may need to enter it by each individual ingredient.
Check food labels for weights, etc. Candy bars, individually wrapped cheeses, cookies and juices are labeled with their weights; write it down.
If you eat at a chain restaurant, record the name of the restaurant. Sometimes these foods are already listed in dietary database.
Include any vitamins and mineral supplements at the bottom of the sheet. Indicate the composition of the supplement(s) you take.
Record any alcoholic beverages you consumed and enter them in your diet analysis. Alcohol consumption can be a significant part of your caloric intake, so it should be accounted for in your diet analysis.
d. Do your best to estimate the "serving size" of the amount of food/beverages you consumed. Remember that there is a difference between a serving and a portion. Use the following resources to help you accurately measure your food:
http://www.webmd.com/diet/healthtool-portion-size-plate
See the "What counts as a cup" website.
Go to www.chooseMyPlate.gov for help with serving sizes.
Other hints: 8 fluid oz. = 1 cup; 3 tsp. = 1 Tbsp.; 16 oz. = 1 pound
This course has previously used the Super Tracker site on choosemyplate.gov. However, since the USDA will be releasing the 2015 Dietary Guidelines for Americans, which is not yet available. Therefore, for the summer semester for Nutrition 251, you may select your own program for monitoring your diet. Many individuals use the site known as myfitnesspal.com for dietary tracking; caloriekind.com, WebMD, as well as other websites that are useful for this purpose may include My Plate Calorie Tracker on the livestrong.com website. If you chose this site, you create a personal profile and set up a user account and password. You will need to set up an account so that your information will be saved on the website, and will not have been re-entered each time you log in. You may want to use your Penn State user ID and password to make your log-on information easy to remember.
PLEASE NOTE THIS IMPORTANT INFORMATION!
a. You are to be completely aware that you should not be spending money to track your nutritional intake. If you are already using a program or app, this is fine to continue to do this. For instance, if you are already working with Weight Watchers, it is fine to continue to do so for this assignment. REMEMBER THAT A .com site is a commercial site you are not required to buy anything!
b. Summer eating is oftentimes very different from nutritional intake during the school year. Please choose a day for this assignment that most closely resembles a normal day of dietary choices. In other words, do not pick a day at the beach, a graduation party, etc. to record your nutritional intake for this assignment!
c. If you are using myfitnesspal.com, you will be required to set a goal for fitness, weight management, etc.
d. Please retain the information from Assignment #1, or you may choose another site to determine your healthy weight such as:
http://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/bmi_calculator.html
Once you are on this site, you may need to peruse the site to determine how many calories you should be consuming, etc. This will be based on determining if you need to lose weight or gain weight based on the BMI findings.
e. Do not reinvent the wheel for this assignmentPlease read through the assignment thoroughly first and then email me with questions. You will have 3 parts to complete please see the assignment worksheets.
2010 Dietary Guidelines for Americans
Balancing calories to manage weight
Prevent and/or reduce overweight and obesity through improved eating and physical activity behaviors.
Control total calorie intake to manage body weight. For people who are overweight or obese, this will mean consuming fewer calories from foods and beverages.
Increase physical activity and reduce time spent in sedentary behaviors.
Foods and food components to reduce
Reduce daily sodium intake to less than 2,300 milligrams (mg) and further reduce intake to 1,500 mg among persons who are 51 and older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease. The 1,500 mg recommendation applies to about half of the U.S. population, including children, and the majority of adults.
Consume less than 10 percent of calories from saturated fatty acids by replacing them with monounsaturated and polyunsaturated fatty acids.
Consume less than 300 mg per day of dietary cholesterol.
Keep trans fatty acid consumption as low as possible by limiting foods that contain synthetic sources of trans fats, such as partially hydrogenated oils, and by limiting other solid fats.
Reduce the intake of calories from solid fats and added sugars.
Limit the consumption of foods that contain refined grains, especially refined grain foods that contain solid fats, added sugars, and sodium.
If alcohol is consumed, it should be consumed in moderationup to one drink per day for women and two drinks per day for menand only by adults of legal drinking age.
Foods and nutrients to increase
Individuals should meet the following recommendations as part of a healthy eating pattern while staying within their calorie needs:
Increase vegetable and fruit intake.
Eat a variety of vegetables, especially dark-green and red and orange vegetables and beans and peas.
Consume at least half of all grains as whole grains. Increase whole-grain intake by replacing refined grains with whole grains.
Increase intake of fat-free or low-fat milk and milk products, such as milk, yogurt, cheese, or fortified soy beverages.
Choose a variety of protein foods, which include seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds.
Increase the amount and variety of seafood consumed by choosing seafood in place of some meat and poultry.
Replace protein foods that are higher in solid fats with choices that are lower in solid fats and calories and/or are sources of oils.
Use oils to replace solid fats where possible.
Choose foods that provide more potassium, dietary fiber, calcium, and vitamin D, which are nutrients of concern in American diets. These foods include vegetables, fruits, whole grains, and milk and milk products.
From: http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/PolicyDoc/ExecSumm.pdf
Please be as honest as possible with recording the foods you eat for Project 2. You will not be graded on the quality of your diet, but rather as to the accuracy of recording what you are currently eating. The project will be most meaningful if you are honest.
Getting Started with your Diet Project
Begin recording your food and beverage intake for a 3-day period. You should track your diet for 2 weekdays and 1 weekend day (Saturday or Sunday); make note of the dates. The days that you decide to track your diet do not have to be consecutive. For example, you can choose to track your diet on Wednesday, Friday, and Sunday. Please do not use the holiday this week, a graduation party, wedding reception, etc. as one of the days you record intake. Fill out a separate food log sheet for each of the 3 days. The following forms are labeled for your GENERAL USE to keep track of your diet, you may use any apps or other programs, particularly if you have been using them previous to this assignment (see below).
a. It is important that you eat as you normally would for this assignment. Do not change your usual eating habits to look good. This assignment is most meaningful if you are honest about what you eat. You will not be graded on the quality of your diet, but rather the accuracy and thoroughness.
b. Describe each food and beverage separately and in detail. Type in a simple descriptor and choose the food most closely matching the food you ate. If you cant find a particular food when keying in food names, browse the Food Composition Tables in the appendix of your text to see what names they use. If you cant find the exact food you ate, choose a reasonable substitute.
c. Here are some other general suggestions for entering foods onto your log sheets:
Describe the item: 2% milk, water-packed tuna, low fat cottage cheese, low salt Wheat Thins, tomato soup made with whole milk, sugar-free Jell-O, canned peaches in juice, light beer.
Describe the method of food preparation -- baked, fried in butter, broiled with oil, etc.
Use measuring cups and spoons as often as possible.
List brand names whenever known: Skippy chunky peanut butter, Sara Lee Danish, Swanson's meat loaf dinner, Wendy's French fries, etc.
Don't forget the little "extras" - sugar or berries on your cereal, butter on vegetables, honey in tea, mayonnaise on sandwiches, or cream in coffee and so forth.
Meats: Record serving sizes of meat in ounces or grams, inches (2" by 3" slice), or by piece (1 thigh and 1 breast of BBQ chicken).
Refrain from noting 1 piece of a food item. This does not indicate a specific quantity and will allow for inaccuracy in your diet record.
Fluids: Measure or estimate the volume of fluid in your glass or cup. Don't just say "1 glass of skim milk." You do NOT need to record water.
Combination foods: Stews, sandwiches, and casseroles can be entered as eaten. When you enter these items into a database, you may need to enter it by each individual ingredient.
Check food labels for weights, etc. Candy bars, individually wrapped cheeses, cookies and juices are labeled with their weights; write it down.
If you eat at a chain restaurant, record the name of the restaurant. Sometimes these foods are already listed in dietary database.
Include any vitamins and mineral supplements at the bottom of the sheet. Indicate the composition of the supplement(s) you take.
Record any alcoholic beverages you consumed and enter them in your diet analysis. Alcohol consumption can be a significant part of your caloric intake, so it should be accounted for in your diet analysis.
d. Do your best to estimate the "serving size" of the amount of food/beverages you consumed. Remember that there is a difference between a serving and a portion. Use the following resources to help you accurately measure your food:
http://www.webmd.com/diet/healthtool-portion-size-plate
See the "What counts as a cup" website.
Go to www.chooseMyPlate.gov for help with serving sizes.
Other hints: 8 fluid oz. = 1 cup; 3 tsp. = 1 Tbsp.; 16 oz. = 1 pound
This course has previously used the Super Tracker site on choosemyplate.gov. However, since the USDA will be releasing the 2015 Dietary Guidelines for Americans, which is not yet available. Therefore, for the summer semester for Nutrition 251, you may select your own program for monitoring your diet. Many individuals use the site known as myfitnesspal.com for dietary tracking; caloriekind.com, WebMD, as well as other websites that are useful for this purpose may include My Plate Calorie Tracker on the livestrong.com website. If you chose this site, you create a personal profile and set up a user account and password. You will need to set up an account so that your information will be saved on the website, and will not have been re-entered each time you log in. You may want to use your Penn State user ID and password to make your log-on information easy to remember.
PLEASE NOTE THIS IMPORTANT INFORMATION!
a. You are to be completely aware that you should not be spending money to track your nutritional intake. If you are already using a program or app, this is fine to continue to do this. For instance, if you are already working with Weight Watchers, it is fine to continue to do so for this assignment. REMEMBER THAT A .com site is a commercial site you are not required to buy anything!
b. Summer eating is oftentimes very different from nutritional intake during the school year. Please choose a day for this assignment that most closely resembles a normal day of dietary choices. In other words, do not pick a day at the beach, a graduation party, etc. to record your nutritional intake for this assignment!
c. If you are using myfitnesspal.com, you will be required to set a goal for fitness, weight management, etc.
d. Please retain the information from Assignment #1, or you may choose another site to determine your healthy weight such as:
http://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/bmi_calculator.html
Once you are on this site, you may need to peruse the site to determine how many calories you should be consuming, etc. This will be based on determining if you need to lose weight or gain weight based on the BMI findings.
e. Do not reinvent the wheel for this assignmentPlease read through the assignment thoroughly first and then email me with questions. You will have 3 parts to complete please see the assignment worksheets.
2010 Dietary Guidelines for Americans
Balancing calories to manage weight
Prevent and/or reduce overweight and obesity through improved eating and physical activity behaviors.
Control total calorie intake to manage body weight. For people who are overweight or obese, this will mean consuming fewer calories from foods and beverages.
Increase physical activity and reduce time spent in sedentary behaviors.
Foods and food components to reduce
Reduce daily sodium intake to less than 2,300 milligrams (mg) and further reduce intake to 1,500 mg among persons who are 51 and older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease. The 1,500 mg recommendation applies to about half of the U.S. population, including children, and the majority of adults.
Consume less than 10 percent of calories from saturated fatty acids by replacing them with monounsaturated and polyunsaturated fatty acids.
Consume less than 300 mg per day of dietary cholesterol.
Keep trans fatty acid consumption as low as possible by limiting foods that contain synthetic sources of trans fats, such as partially hydrogenated oils, and by limiting other solid fats.
Reduce the intake of calories from solid fats and added sugars.
Limit the consumption of foods that contain refined grains, especially refined grain foods that contain solid fats, added sugars, and sodium.
If alcohol is consumed, it should be consumed in moderationup to one drink per day for women and two drinks per day for menand only by adults of legal drinking age.
Foods and nutrients to increase
Individuals should meet the following recommendations as part of a healthy eating pattern while staying within their calorie needs:
Increase vegetable and fruit intake.
Eat a variety of vegetables, especially dark-green and red and orange vegetables and beans and peas.
Consume at least half of all grains as whole grains. Increase whole-grain intake by replacing refined grains with whole grains.
Increase intake of fat-free or low-fat milk and milk products, such as milk, yogurt, cheese, or fortified soy beverages.
Choose a variety of protein foods, which include seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds.
Increase the amount and variety of seafood consumed by choosing seafood in place of some meat and poultry.
Replace protein foods that are higher in solid fats with choices that are lower in solid fats and calories and/or are sources of oils.
Use oils to replace solid fats where possible.
Choose foods that provide more potassium, dietary fiber, calcium, and vitamin D, which are nutrients of concern in American diets. These foods include vegetables, fruits, whole grains, and milk and milk products.
From: http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/PolicyDoc/ExecSumm.pdf
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