Track and Reflect on Your Nutrient Intake
Track and Reflect on Your Nutrient Intake
People lead busy lives. Many individuals find it easy to lose track of just how much food and drink they have consumed throughout the day. This assignment will provide you with an opportunity to track and reflect on your nutritional intake. The results may surprise you!
For this assignment, use the Nutritional Intake Worksheet (below) to:
Familiarize yourself with the 2020 – 2025 USDA Dietary Guidelines for an adult.
Track all of the food and beverages you consume for a 3-day period.
Analyze your nutritional intake compared to the USDA Dietary Guidelines.
Answer a series of self-evaluation questions.
Name:
Directions: This worksheet is designed to help you determine how many servings of the 2020-2025 Dietary Guidelinesyou consume. This will give you a chance to review the recommended amounts, and see how you compare.
1. The 2020-2025 Dietary Guidelines are listed in the chart belowand will be used to analyze your food intake.
2. Page 2 contains a food log, where you will record all of the food and beverages you consume.
3. Page3contains a table where you will analyze your nutritional intake compared to the USDA Dietary Guidelines and then answer a series of self-evaluation questions.
2020-2025 USDA Dietary Guidelines
Note: The following are based on a2000 calorie diet for an 18+yr old adult according to the 2020-2025 Dietary Guidelines.
Dairy: USDA Recommended amount: 3 cups/day
• What counts as 1 cup:6 ounce portion of fat-free yogurt is equal to 3/4 cup-equivalent dairy; 1 1/2 ounces portion of cheddar cheese is equal to 1 cup-equivalent dairy
Protein: USDA Recommended amount: 5.5 ounces/day
• What counts as 1 ounce:1 large egg is equal to 1 ounce-equivalent protein foods; 2 tablespoons of peanut butter is equal to 2 ounce-equivalents protein foods; 1 ounce portion of walnuts is equal to 2 ounce-equivalents protein food; 1/2 cup portion of black beans is equal to 2 ounce-equivalents protein foods; 4 ounce portion of pork is equal to 4 ounce-equivalents protein foods
Fruits: USDA Recommended amount: 2cups/day
• What counts as 1 cup:1/2 cup portion of strawberries is equal to 1/2 cup-equivalent fruit; 3/4 cup portion of 100% orange juice is equal to 3/4 cup-equivalent fruit; 1/4 cup portion of raisins is equal to 1/2 cup-equivalent fruit
Vegetables: USDA Recommended amount: 2.5cups/day
• What counts as 1 cup:1/2 cup portion of green beans is equal to 1/2 cup-equivalent vegetables; 1 cup portion of raw spinach is equal to 1/2 cup-equivalent vegetables
Grains: USDA Recommended amount: 6 ounces/day
• What counts as 1 ounce:1 slice of bread is equal to 1 ounce-equivalent grains; 1/2 cup portion of cooked brown rice is equal to 1 ounce-equivalent grains
Sugar: USDA Recommended amount: minimal/day
• Consume less than 10 percent of calories per day from added sugars
Fat: USDA Recommended amount: minimal/day
• Consume less than 10 percent of calories per day from saturated fats
Retrieved from https://health.gov/dietaryguidelines/2015/resources/2015-2020_Dietary_Guidelines.pdfon 04/08/2019.
Food Log: Nutritional Intake Tracking
Directions:
Record your meals, snacks, drinks, etc. over a 3 day period.For each meal, provide the date, your meal content, and determine the number of servings from each food group.Provide complete details and data (see example row below).
Date Record meal content here Record servings and of which food group
Example:
5/12 Breakfast ½ cup of oatmeal (made with water), ¼ of raisins, 2 cups of coffee (with 1 tsp. sugar each). Grain: 1 oz. serving
Fruit: ¼ cup dried fruit = ½ cup fresh fruit
Sugar: 2 tsps.
Nutritional Intake Analysis and Self-evaluation
Directions:
Review theFood Logof your intake for the 3 day period.In the chart below, for each day, record the number ofservingsyou consumed from each category.Analyze your intake compared to the USDA guidelines and answer the self-evaluation questions in complete sentences, using proper spelling and grammar.
Dairy Servings Protein Servings Fruit Servings Vegetable Servings Grain
Servings Sugar
Servings Fat
Servings
Day 1
Day 2
Day 3
Daily USDA Dietary Guidelines for an Adult* 3 cups 5.5 ounces 2 cups 2.5 cups 6 ounces minimal minimal
*Based on a2000 calorie diet for an 18+yr old adult according to the 2020-2025 Dietary Guidelines.
Self-evaluation Questions:
1. In which areas of your nutritional intake did you do well?
2. Which areas of your nutritional intake need adjustment?
3. What are some specific eating/drinking changes you could make to better balance your nutritional intake?
4. After analyzing your nutritional intake and comparing it to the USDA guidelines, what surprised you?
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