Nutrition project 50 point
Worksheets
50 points
INSTRUCTIONS:
Dietary Evaluation Summary (40 points)
1. Answer the question regarding your goal for your weight or body fat percentage (if known).
2. Using your Nutrition Report, fill in the blanks for your Actual Intake column. Some of the amounts
need to be calculated.
• Fill in the percentage for energy or kilocalories
• Calculate the percentage of kcals for carbs
• Fill in the grams of fiber
• Calculate the percentage of kcals for fat
• Fill in the grams of omega-3
• Fill in the grams of omega-6
• Calculate the percentage of kcals for saturated fat
• Fill in the grams of trans fat
• Fill in the grams of protein (please calculate the minimum protein recommendation for the
Recommended Amount column)
• Calculate the percentage of kcals for protein
• Fill in the milligrams of sodium
3. After viewing your recommended kilocalorie intake and actual intake, please don’t forgot to go back
to the top of the worksheet to answer the question about whether or not you’re taking in the right
amount to achieve your goal. If your kilocalorie intake is between 80-120%, it is likely to promote
weight maintenance, under 80% is likely to promote weight loss, and over 120% is likely to promote
weight gain.
4. Answer question 1 and 2 under the Specific Recommendations for Change column for each
dietary component evaluated. You must answer each question for credit. Do not leave the
space blank.
Micronutrients of Concern (10 points)
1. Using your Nutrition Report, list each vitamin and mineral that you consumed at less
than 80% of the recommended value. Check the percentage to the right of the numerical
value of the vitamin and mineral and list all those that are less than 80%.
2. List two good food sources of each vitamin/mineral that was under consumed. Be sure to list
only those foods that you would actually consider adding to your diet. You must list specific
foods – do not list a classification. For example, instead of listing “vegetables”, list a
specific type of vegetable such as broccoli.
3. Refer to the chapters on vitamins and minerals for good food sources for each of these nutrients.
2
Dietary Evaluation Summary
Name __________________________
Is your goal to increase, decrease, or maintain your weight or body fat percentage? (Circle one)
Based on your recommended kilocalorie intake and your actual intake (see below) are you taking in an
amount of kilocalories that will help you achieve your goal weight or body fat percentage?
Yes No
* If your kilocalorie intake is between 80-120%, it is likely to promote weight maintenance, under 80%
is likely to promote weight loss, and over 120% is likely to promote weight gain.
Recommended Amount Your Actual Intake
(Nutrition Report)
Specific Recommendations for Change:
1. Please compare your intake to your
recommendation. Did you meet the
recommendation? Explain your answer.
2. Explain which specific foods you could
increase, decrease, or maintain to reach or
maintain the recommended amount. Be
sure to specify whether you will be adding,
subtracting, or maintaining the foods.
Answer each question – Do not leave any
space blank.
Energy or Kcals: 80-120% ___________ % 1.
2.
Carbs: 45-65% of kcals _______ % of kcals
*Calculate this %
by taking g of carb,
multiplying by 4,
and dividing by
kcals.
1.
2.
Dietary Fiber: 25 g females
38 g males
___________ g 1.
2.
Fat: 20-35% of kcals _______ % of kcals
*Calculate this %
by taking g of fat,
multiplying by 9,
and dividing by
kcals.
1.
2.
3
Omega-3: 1.1 g females
1.6 g males
___________ g 1.
2.
Omega-6: 12 g females
17 g males
___________ g 1.
2.
Saturated Fat: < 10% _______ % of kcals
*Calculate this %
by taking g of sat.
fat, multiplying by
9, and dividing by
kcals.
1.
2.
Trans Fat: < 2 g ___________ g 1.
2.
Protein: ___________ g
*Calculate the min. protein
rec. by taking your weight
in pounds, dividing by 2.2,
and then multiplying by 0.8.
10-35% of kcals
___________ g
_______ % of kcals
*Calculate this %
by taking grams of
protein, multiplying
by 4 and dividing
by kcals.
1.
2.
Sodium: < 2300 mg ___________ mg 1.
2.
*Unless otherwise specified, the recommended amounts listed above are minimum requirements. In
other words, it is okay to take in more than the recommended amount, unless a range is listed or a “less
than” symbol is used.
4
Micronutrients of Concern
Which vitamins and minerals were at less than
80% of the nutrient targets?
List two good food sources of each
vitamin/mineral that was consumed at less than
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