Nutritional Sciences Question
Nutrition 210 – MyDietAnalysis Project SECTION TWO –Macronutrients If you were asked to make updates on your input for Section One- make them BEFORE you start Section TWO. Now you will be assessing your macronutrient intake and comparing it to AMDR’s and recommendations. Please complete all 3 parts: Part 1: 5 points Part 1: First you will need the total daily nutrients for the following for all three days (calories, carbs, fiber, sugar, fat, saturated fat and protein). Insert each number into the first table and then find the average for each. You will use the three-day average to assess your macronutrient intake. Table 1. You can find the majority of this information in the report “spreadsheet”. Part I: Diet Assessment: Calories, Carbohydrate, Fiber, Fat and Protein Intake TABLE 1: Use MyDietAnalysis nutrient data of actual intake to complete the following table and identify your daily and 3 day average intake of the following: Day 1 Day 2 Day 3 3 Day Average (day 1 + day 2 + day 3 = x and then divide by 3) Total Calories (in kcal) Total Carbs (in grams) Total Dietary Fiber (in grams) Total Protein (in grams) Total Fat (in grams) Total Saturated Fat (in grams) Total Added Sugars Page 1 of 9 rev. 08/2018 tlm Nutrition 210 – MyDietAnalysis Project Part 2: 15 points Part 2: The next step is to figure out your total daily percentages of each macronutrient and insert into the box. Are you within the range of the AMDR’s or are you above or below? You will also evaluate your protein needs. Complete the calculations below to determine your AMDR’s for Table 2. Show your work! Macronutrient Assessment: Please use your 3 day average numbers (not a single day) for the following questions. Carbohydrate Intake: How many total grams of carbohydrate did you eat on average for your three day analysis? How many calories are in ONE gram of carbohydrate? calories What percent of your caloric intake came from carbohydrate? 1) First, multiply the total grams of carbohydrate in your diet by the calories per gram to determine the average total daily calories from carbohydrate as follows: grams of carb X carbohydrate calories per gram = total calories from 2) Then, calculate the percent of calories FROM carbohydrate: Total calories from carbohydrate ——-(Divided by)———–Total daily caloric intake ——– = X 100 = %calories from carb The AMDR for carbohydrate as a percentage of total calories is 45 to 65 %. Fiber Intake: How many grams of fiber did you eat per your 3 day average? How many grams of fiber did you get per 1000 calories of intake? 1) First, divide your actual fiber intake by total calories you consumed and multiply by 1000 to get your actual grams per 1000 calories: Actual fiber grams (3 day avg) ——(Divided by)————- = Total daily caloric intake (3 day avg) X 1000 = Fiber recommendations are: 14 grams per 1000 calories of intake. Page 2 of 9 rev. 08/2018 tlm grams per 1000 cal Nutrition 210 – MyDietAnalysis Project Total Fat Intake: How many total grams of fat did you eat per your 3-dayaverage? How many calories are in one gram of fat? grams of fat calories What percent of your caloric intake came from fat? 1) First, multiply the total grams of fat in your diet by the calories per gram to determine the average total daily calories from fat as follows: grams of fat X calories per gram = total calories from fat 2) Then, calculate the percent of calories FROM fat: Total calories from fat ——(Divided by)—–Total daily caloric intake ——– = X 100 = % calories from fat The AMDR for fat as a percentage of total calories is 20 to 35 %. Saturated Fat Intake How many grams of saturated fat did you eat per your 3 day average? How many calories are in one gram of saturated fat? grams of sat.fat calories What percent of your caloric intake came from saturated fat? 1) First, multiply the total grams of saturated fat in your diet by the calories per gram to determine the average total daily calories from saturated fat as follows: grams of sat fat X calories per gram = total calories from sat fat 2) Then, calculate the percent of calories FROM saturated fat: Total calories from sat fat ——(Divided by)————-= Total daily caloric intake X 100= % calories from saturated fat The recommendations for saturated fat as a percentage of total calories is < 7% for individuals at risk of heart disease and less than 10% if there is no disease risk. Page 3 of 9 rev. 08/2018 tlm Nutrition 210 – MyDietAnalysis Project Protein Intake: How many total grams of protein did you eat on your 3-day analysis? protein How many calories are in one gram of protein? grams of calories What percent of your caloric intake came from protein? 1) First, multiply the total grams of protein in your diet by the calories per gram to determine the average total daily calories from protein as follows: grams of protein X calories per gram = total calories from protein 2) Then, calculate the percent of calories from protein: Total calories from protein ——–(Divided by)—————–= Total daily caloric intake X 100= % calories from protein The AMDR for protein as a percentage of total calories is 10 to 35 %. Added Sugar Intake: How many total grams of sugar did you eat on your 3-day analysis? grams of sugar. How many calories are in one gram of refined carb ? calories What percent of your caloric intake came from added sugars? 1) First, multiply the total grams of sugar in your diet by the calories per gram to determine the average total daily calories from sugar as follows: grams of sugar X calories per gram = total calories from sugar. 2) Then, calculate the percent of calories from protein: Total calories from sugar ——–(Divided by)———Total daily caloric intake ——–= X 100= % calories from sugar. The recommendation for sugar is less than 10% percentage of total calories. Page 4 of 9 rev. 08/2018 tlm Nutrition 210 – MyDietAnalysis Project TABLE 2: Nutrient Grams Calories % of calories Total Carbs Total Protein Fiber needs Total Fat Saturated Fat Total Added Sugars AMDR Meet, excess or inadequate 14 g/ 1000 kcal < 10% of total calories Calculate Protein per body weight (Refer to the Recommended intakes of Protein in the Protein chapter of your book for assistance with these calculations). The recommended protein recommendations for healthy adults is 0.8 g/kg of body weight you are in good health and are sedentary. Those who are more athletic have higher needs. Use the table below to determine your recommendations for g/kg. First, calculate your weight in kilograms (kg) by dividing your weight in pounds by 2.2. Next, decide how many grams of protein per kilogram of body weight is appropriate for you. Use the low end of the range (0.8g per kg) if you are in good health and are sedentary: Group g/kg RDA for adults Strength-trained athletes, muscle mass maintenance phase Strength-trained athletes, muscle mass gain phase Moderate intensity endurance athletes High intensity endurance athletes Page 5 of 9 rev. 08/2018 tlm 0.8 1.0-1.2 1.5-1.7 1.2-1.4 1.7 Nutrition 210 – MyDietAnalysis Project 1. According to your current body weight in kilograms, calculate your recommended protein needs. Show your work! 2. Then take the three-day average of grams of protein and divide it by your body weight in kilograms. This will give you the number of grams of protein/kg of BW that you consumed. Show your work! 3. Recommended needs 0.8 of protein/kg of body weight:____________________ Your actual grams of protein/kg of body weight: __________________________ Evaluate: Page 6 of 9 rev. 08/2018 tlm Nutrition 210 – MyDietAnalysis Project Part 3: points Part 3: Evaluate your physical activity. For each day, list the exercise or physical activity performed and how long you were physically active (minutes). Include the type of exercise: aerobic, strength/resistance, stretching/balance. Finally, indicate how many calories were burned from the activity. Use the table below. If you did not do any extra physical activity, leave this part blank and discuss in the reflection on physical activity below. Activity Length Type Calories Burned Day 1 Day 2 Day 3 Reflect upon your physical activity. What would you like to change about your physical activity level? Would you change the type of activity or the length? How would you achieve these changes? Part 4: 10 points Part 4: Evaluate your intake and make recommendations of what foods you can increase or decrease to meet the recommendations. Include how you can make healthier choices, and what changes you would need to make in order to achieve this. Make sure to be specific with foods and portion sizes and include reasoning behind recommendations. Which specific foods can you change? Which meal or snack? Specifically, how can you do this? Total Carbohydrates: Page 7 of 9 rev. 08/2018 tlm Nutrition 210 – MyDietAnalysis Project Dietary Fiber: Total Protein: Total Fats: Saturated Fat: Total Added Sugar: Reflection: Were there any discrepancies in macronutrient and/or calorie intake when you look at all three days individually? If yes, what area had the greatest variance? Are there any factors that contributed to the variance in eating between the three days? Page 8 of 9 rev. 08/2018 tlm Nutrition 210 – MyDietAnalysis Project Submit : 1. Macronutrient worksheet completed 2. Food log 3. Report: Actual Recommendations 4. Report: Activity Report One point will be taken off for each missing logs/report Page 9 of 9 rev. 08/2018 tlm
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