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QUESTION

personal diet evaluation project

Download, review, and complete the ‘Personal Diet Analysis’ Word .doc above using the free nutrition analysis software to analyze your diet during a 3-day period. For a detailed guide on exactly how to do this, watch the ‘Personal Diet Evaluation Overview’ video below. Only form you complete and submit in Bb is labeled “2020_HUN1201_Personal Diet Analysis-3 day -9.0.docx”
Use the free nutrition software program called Cronometer for the nutrition analysis project.
3. Upload your completed Word document and submit in Bb. I highlighted it in yellow so you can find it!
How to calculate diabetic exchanges’
Step 1
Count the number of starches or breads you have consumed during the day. A starch or
bread serving equates to roughly 15 g of carbohydrates, 3 g of protein and little to no fat
for a total of 80 calories. Typically, the serving size is 1 oz. for bread, 1/3 to 1/2 cup for
grains, cereals and vegetables full of starch.
Step 2
Tabulate how many meats and cheeses you have consumed for the day. Generally, you
will be eating lean meats. One serving in this group is normally about 1 oz. Lean meats
generally contain 7 g of protein and little to no fat. Examples include boneless, skinless
chicken breast and salmon.
Step 3
Count the total amount of exchange servings of vegetables you have eaten during the
day. The serving size for vegetables is 1/2 cup for cooked vegetables, 1 cup for raw
vegetables and 1/2 cup for vegetable juice. The calorie macronutrient make-up of one
exchange for vegetables is 5 g of carbohydrates, 2 to 3 g of protein and 2 to 3 g of fiber.
Mushrooms and green onions would be examples of foods falling into the vegetable
exchange.
Step 4
Calculate how many fruit exchange servings you have eaten during the day. One fruit
exchange equals approximately 60 calories with 15 g of carbohydrates and has minimal
protein and fat content. Typically, a serving size is 1 whole fruit, such as an apple or 1/2
of larger fruits such as a grapefruit.
Step 5
Count up the number of exchange servings of milk or milk substitutes you have
consumed. One exchange serving is typically 1 cup for 8 oz. To conserve calories, it is
advisable to consume low-fat milk over whole milk. The standard macronutrient makeup is 12 g of carbohydrates, 8 g of protein, and 0 g to 3g of fat.
Step 6
Compare your daily exchange totals for starch, meat, vegetables, fruit and milk to your
recommended diabetic exchange amounts. A sample 2000 calorie diet would include a
total of nine starches, seven meats, three vegetables, five fruit and two milk exchanges.
Your goal is to match these totals through three full meals and two snacks.

Subject	Nutrition	Pages	7	Style	APA

Analyze your 3-day diet and complete the following charts (There are 2 columns) using Cronometer.com- Free nutrition analysis program. https://cronometer.com/

DAY # 1

YOUR DIET RECOMMENDED INTAKE

Data from Cronometer.com (Grams, milligrams, mcg, etc.)

Calories	** 3626.50 kCals
Total Fat (grams)	**217.8 g
Saturated fat (grams)	**97.0 g
Monounsaturated fat (grams)	** 81.2 g
Polyunsaturated fat	** 14.2 g
Cholesterol (milligrams)	** 553.5 mg
Dietary Fiber	** 37.3 g
Carbohydrate (grams)	** 343.8 g
Sodium (grams)	** 2047.3 mg
Protein (grams)	93.8 g
Sugar (grams)	181.1 g
Vitamin A	26,555.7 IU
Vitamin C	483.0 mg
Vitamin B-1 (thiamin)	2.2 mg
Niacin	31.8 mg
Riboflavin	2.3 mg
Vitamin D	202.1 IU
Vitamin E	14.6 mg
Vitamin K	620.2 µg
Calcium	985.5 mg
Magnesium	361.7 mg
Zinc	9.2 mg
Iron	20.0 mg
Folate	1066.0 mg
Selenium	120.5 µg
Potassium	4178.0 mg
Alcohol 0	0

** for missing information try the Footnote here on the Bottom of the Nutrition Facts Label

http://www.fda.gov/Food/IngredientsPackagingLabeling/LabelingNutrition/ucm274593.htm

DIETARY EXCHANGES:

YOUR DIET RECOMMENDED INTAKE

Bread/Cereal 6 large slice = 686. 28kCals_ 6-11 servings

Beans/Meat/Fish/Protein 98.09kCals_________ 2-3 servings

Milk 148.84 kCals______ 2-3 servings

Fruit 275.88 kCals_____ 2-4 servings

Vegetable 73.36 kCals 3-5 servings

Fat 1393.99 kCals____ sparingly

^^ Check for the Exchange System materials in Blackboard (Bb)

What percent of your diet comes from:

Fat: 288%

Carbohydrate: 155%

Protein: 77%

Alcohol: 0%

What can you do to make up for the deficiencies in your daily diet?

I should cut my intake, carbohydrates, but increased dietary intake of proteins.

DAY # 2

YOUR DIET RECOMMENDED INTAKE

https://cronometer.com/

Data from Cronometer.com (Grams, milligrams, mcg, etc.)

Calories	11239.3 kCal
Total Fat (grams)	740.8 g
Saturated fat (grams)	257.3 g
Monounsaturated fat (grams)	307.5 g
Polyunsaturated fat	142.9 g
Cholesterol (milligrams)	1690.5 mg
Dietary Fiber	91.8 g
Carbohydrate (grams)	925.8 g
Sodium (grams)	10666.6 mg
Protein (grams)	251.9 g
Sugar (grams)	506.6 g
Vitamin A	142065.7 IU
Vitamin C	237.2 mg
Vitamin B-1 (thiamin)	7.0 mg
Niacin	70.8 mg
Riboflavin	9.7 mg
Vitamin D	1730.9 IU
Vitamin E	26.3 mg
Vitamin K	1141.8 µg
Calcium	4179.3 mg
Magnesium	1051.2 mg
Zinc	31.7 mg
Iron	47.4 mg
Folate	1941.9 µg
Selenium	358.2 µg
Potassium	12245.8 mg
Alcohol	0

** for missing information try the Footnote on the Bottom of the Nutrition Facts Label

http://www.fda.gov/Food/IngredientsPackagingLabeling/LabelingNutrition/ucm274593.htm

DIETARY EXCHANGES:

YOUR DIET RECOMMENDED INTAKE

Check for the Exchange System materials in Blackboard (Bb)

Bread/Cereal 4065.35 kCal 6-11 servings

Beans/Meat/Fish/Protein 131.25 kCal 2-3 servings

Milk 446.52 kCal_ 2-3 servings

Fruit 420.08 kCal__ 2-4 servings

Vegetable 754.32 kCal_ 3-5 servings

Fat 254.08 kCal___ sparingly

What percent of your diet comes from:

Fat: 981%

Carbohydrate: 428%

Protein: 207%

Alcohol: 0%

What can you do to make up for the deficiencies in your daily diet?

I should seriously cut-back on my dietary intake of fat, protein, and carbohydrate.

DAY # 3

YOUR DIET RECOMMENDED INTAKE

Data from Cronometer.com (Grams, milligrams, mcg, etc.)

Calories	7126.7 kCal
Total Fat (grams)	605.5 g
Saturated fat (grams)	216.6 g
Monounsaturated fat (grams)	281.6 g
Polyunsaturated fat	38.2 g
Cholesterol (milligrams)	749.6 mg
Dietary Fiber	53.2 g
Carbohydrate (grams)	233.1 g
Sodium (grams)	2720.5 mg
Protein (grams)	202.9 g
Sugar (grams)	66.1 g
Vitamin A	2872.5 IU
Vitamin C	61.8 mg
Vitamin B-1 (thiamin)	2.5 mg
Niacin	44.6 mg
Riboflavin	4.0 mg
Vitamin D	571.6 IU
Vitamin E	14.3 mg
Vitamin K	166.5 µg
Calcium	3081.5 mg
Magnesium	417.8 mg
Zinc	24.0 mg
Iron	23.6 mg
Folate	1100.8 µg
Selenium	165.8 µg
Potassium	6285.4 mg
Alcohol	0

** for missing information try the Footnote on the Bottom of the Nutrition Facts Label

http://www.fda.gov/Food/IngredientsPackagingLabeling/LabelingNutrition/ucm274593.htm

DIETARY EXCHANGES:

YOUR DIET RECOMMENDED INTAKE

Check for the Exchange System materials in Blackboard (Bb)

Bread/Cereal 686.28 kCal 6-11 servings

Beans/Meat/Fish/Protein__181.44 kCal 2-3 servings

Milk _488 kCal 2-3 servings

Fruit 1135.6 kCal 2-4 servings

Vegetable _453.4 kCal 3-5 servings

Fat _4181.96 kCal sparingly

What percent of your diet comes from:

Fat: 802%

Carbohydrate: 92%

Protein: 167%

Alcohol: 0%

total calories for the day. [60 x 9 calories per gram/ 1800 = 30 %]

What can you do to make up for the deficiencies in your daily diet?

I should cut my intake of fat and protein, but increase carbohydrate intake slightly.

After reviewing your 3 days of eating, and based on everything that you have learned this semester, please answer these questions:

What lifestyle changes can be made to reduce your risk of heart disease, cancer, and diabetes?

Reduce intake of carbohydrates and fat and increase intake of fruits and vegetables. Lower intake of sodium.

What dietary changes can help lower your blood cholesterol, blood sugar, and blood cholesterol levels.

Reduce intake of unsaturated fats and cholesterol. Reduce intake of sugars and carbohydrates.

Personal Nutrition Analysis Grading Tips

‘A’ NUTRITION ANALYSIS PROJECT (28-30 points)

Organization: The analysis is organized and ideas are clearly stated
Correct Information
Summary: Examples are clear and accurate. There are reasons and/or details to support personal reaction.
Critique: Concluding statement creatively and clearly summarizes the personal response.

‘B’ NUTRITION ANALYSIS PROJECT ( 24-26 points)

Organization: Ideas are clearly stated, but the review lacks solid organization.
Summary: Examples are accurate. There are reasons and/or details to support personal reaction.
Critique: Concluding statement creatively and clearly summarizes the personal response.

‘C’ NUTRITION ANALYSIS PROJECT ( < 24points)

Organization: Ideas are clear but article takes too long to make a point. Article lacks organization.
Summary: Inaccurate examples. There are reasons and/or details to support personal reaction.
Critique: Concluding statement does not clearly summarize the personal response.

‘D’ NUTRITION ANALYSIS PROJECT (< 15 points)

Organization: Ideas are not clear.
Incomplete or inaccurate data
Summary: There are few or no examples to support personal response or nutrition analysis

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