Posted: June 6th, 2015

Discuss how your percent compares to this recommendation; indicate how your percentage impacts your health?

Name: __________________________________________________________

Part 2

Evaluate your Fat, Carbohydrate, and Protein intake

 

The goal of this section is to help reinforce and apply what you learned in Unit 2.

 

Fat

Using your iProfile / Intake Compared to DRI / Basic View report, evaluate your fat intake. Obtain your grams of fat from your reports. Then calculate the fat calories and determine the percentage these sources contribute to your diet based on your average calorie intake. You need to perform these calculations. (9 points)   Please show your calculations. If you do not show your math calculations you do not receive credit.

 

No Math = No Credit

	Fat Grams	Fat Calories	Percent of your total calories consumed (not your DRI)
Average total fat consumed
Average saturated fat consumed
Average monoun-saturated fat consumed

 

Use the data in the above table to answer the next three questions.

 

The American Heart Association recommends that we consume no more than 30% total fat in our diet. Discuss how your percent compares to this recommendation; indicate how your percentage impacts your health? (1 point)

 

 

 

Evaluate your percent of Saturated fat in your diet. How does your percentage compare to the recommendations set by the Dietary Guidelines? Discuss how your percentage impacts your health. [You need to look up this recommendation if you do not remember] (1 point)

 

 

 

Evaluate your monounsaturated fat intake. How does your percentage compare to the recommendations for monounsaturated fats? [You need to look up this recommendation if you do not remember] Discuss one change you can make in your diet to assure proper consumption of monounsaturated fat. (1 point)

 

 

 

Record your 4 highest foods with saturated fat from your iProfile / Intake Spreadsheet report. Please list different foods, if you have the same food but different amounts on different days. Do not list that as two foods. (3 points) Please do not round your values.

 

Food Item	Grams (g)of Saturated Fat

 

Evaluate the data in the above table and your saturated fat intake. Discuss if your saturated fat intake is good or needs improvement in relation to leading a healthy lifestyle. Address the saturated fat in the foods in the above table. (Be specific, thorough and base on the foods you consume)

 

 

 

 

 

 

Evaluate your Cholesterol intake. Use your iProfile / Intake Compared to DRI/ Basic View determine:

My average Cholesterol intake: _________________ mg (1 point) Please do not round

 

Record your 4 highest foods with cholesterol from your iProfile / Intake Spreadsheet report. Please list different foods, if you have the same food but different amounts on different days. Do not list that as two foods. (3 points)

 

Food Item	Mg of Cholesterol

 

Evaluate the data in the above table and your cholesterol intake. Discuss if your cholesterol intake is good or needs improvement in relation to leading a healthy lifestyle. Address the cholesterol in the foods in the above table. (Be specific, thorough and base on the foods you consume)

 

 

 

Evaluate your trans-fat intake. Discuss if you consumed trans-fats during the days studied? If yes, what were your three highest sources of trans-fat? If you did not consume trans-fat name three foods that contain trans-fats. Discuss what you need to know about trans-fat in relation to your diet? (2 points)

 

 

 

 

 

Evaluate your Omega 3 intake. Discuss if you consumed Omega-3 fatty acids during the days studied? What were your three highest sources of omega 3 fatty acids? Discuss if you would consider these foods healthy and nutritious. Discuss why we need to be aware of the role of Omega 3 fatty acids in the diet? (2 points)

 

 

 

 

 

 

Carbohydrate

Identifying Carbohydrate Rich Foods (8 points)

It is important to be able to identify simple and complex carbohydrate sources in your diet. Most foods provide both simple and complex carbohydrates. Applying what you learned in the Carbohydrate chapter review your iProfile / Food Journal Summary / View by Day of the Week and identify two foods that are predominately a healthy simple carbohydrate, two foods that are added sugars simple carbohydrate, two foods that are predominately healthy complex carbohydrate and two foods that are refined complex carbohydrate. If you do not have any simple or complex sources, then indicate that and provide an example. Please only provide an example when these foods are not found on your food records. Please be specific, for example, just don’t write cereal, but tell me the cereal, such as, frosted flakes. Credit is not given if you provide an example and have a source on your reports.

 

Be very clear in the foods or the part of the food that you select. See this example

 

Healthy Simple CHO	Added Sugars Simple CHO	Healthy Complex Unrefined CHO	Refined Complex CHO
Fresh Pear	Heavy syrup from canned pears	Rutabaga	Sugar Smacks Cereal

 

Healthy Simple CHO	Added Sugars Simple CHO	Healthy Complex Unrefined CHO	Refined Complex CHO

 

Evaluation and assessment of the above table

Thoroughly discuss how you arrived at your answer for determining simple versus complex carbohydrates along with added sugars and refined carbohydrates. Be sure to discuss the foods you selected and how you came to your conclusion. (3 points)

 

 

 

 

 

 

 

Using your iProfile / Intake Compared to DRI / Basic View report, evaluate your carbohydrate intake. Obtain the grams of Carbohydrate from your reports and then calculate the carbohydrate calories and the percentage. You need to perform these two calculations.

Please show all calculations. If you do not show your math calculations you do not receive credit.

Carbohydrate (6 points)                                                                 No Math = No Credit

	CHO Grams	CHO Calories	Percent of your total calories consumed (not your DRI)
Average total Carbohydrate consumed
Average sugar consumed

 

Assess and evaluate the data in the above table. Discuss what the data tells you about your total carbohydrate consumption? (1 point)

 

 

 

 

 

The World Health Organization suggests that we consume no more than 5% of total calories come from added sugar. The DRI recommends 25% or less of total calories come from simple sugars. Discuss and evaluate how your average sugar consumed compares to these recommendations. Review all your sources of simple carbohydrate and determine if the sugar you consume is added sugar or a healthy simple sugar. Discuss and list the major sources of added sugars in your diet. [No calculations are necessary] (2 points)

 

 

 

 

 

Evaluating your Fiber Intake

Using your iProfile / Intake Compared to DRI / Basic View report, determine the grams and percent of dietary fiber in your diet.
My average grams of fiber are __________________ My % fiber is _________________

 

Discuss how you benefit from consuming a diet that is adequate fiber? (2 points)

 

 

 

 

 

 

Using your iProfile / Intake Spreadsheet record your 4 highest food sources of fiber (in grams, please do not round). (1 point) Please list different foods, if you have the same food but different amounts do not list that as two foods.

 

Food Item	Grams of Dietary Fiber

 

If your diet is inadequate, what other fiber sources would you enjoy consuming that you can add to your diet? OR if your diet is adequate, what are some different fiber choices can you can consume for variety in your diet? Discuss if you would consider each food that you consumed in the above table to be a nutritious healthy selection, include why or why not? (2 points, be sure to address each question)

 

 

 

 

 

Protein

(8 points) Review your iProfile / Food Journal Summary / View by Day of the Week and Identify 3 complete sources of protein and 3 incomplete sources of protein. Vegetarians and Vegans also need to complete this table. Vegans please indicate how you obtain complete protein sources. This chart needs to be completed.

 

Day	Complete Protein Source	Day	Incomplete Protein Source

 

Discuss how you arrived at your choices for complete and incomplete protein sources. Be sure to discuss the foods that you selected.