Alth108: Diet Analysis Self-Studies

ALHT108: Diet Analysis Self-Studies To receive full credit for your diet analysis report, please complete the following: 1. Use the SuperTracker found on www.choosemyplate.gov 2. Record your diet for 3 days 3. Review the finalized reports 4. Complete the following self-studies 5. Answer all questions and submit responses on designated date

Examine Your Carbohydrate Intake: 1. How many grams of carbohydrates do you consume in an average day? 2. How many calories does this represent? 3. It is estimated that you should have at least 100 grams, and ideally much more, of carbohydrate in a day. How does
How many grams of fat do you consume on an average day? 2. How many calories does this represent? 3. What percentage of your total energy is contributed by fat? 4. A recommendation says fat should contribute not more than 30 percent of total energy. How does your fat intake compare with this level? If it is higher, look over your food records: what specific foods could you cut down on or eliminate and what foods could you add to your diet to ring your total fat intake into line? 5. How much linoleic acid do you consume? (Assume that most of polyunsaturated fatty acids are linoleic acid.) Remembering that linoleic acid is a lipid, calculate the number of calories it gives you. What percentage of your total energy comes from linoleic acid? A guideline recommends 1 to 3 percent of total calories. 6. Take a guess at the adequacy of your omega-3 fatty acids by answering the following questions. Do you eat leafy vegetables, fish and seafood, or walnuts? Do you use canola oil for home cooking and for salads? If you include just one of these categories of foods each day, you may receive enough omega- 3 fatty acids. If you never eat these foods, you might want to find ways to include
Start with vitamin A. Compare your average intake with your recommended intake. What percentage of your recommended intake did you consume? Was this enough? What foods contribute the greatest amount of vitamin A to your diet? If you consume more than the recommendation, was this too much? Why or why not? In what ways would you change your diet to improve vitamin A intake? Answer theses same questions for thiamin, riboflavin, niacin, vitamin B6, folate, vitamin C and vitamin E. 2. For Vitamin D, answer the following questions. Do you drink fortified milk? Eat eggs? Fortified breakfast cereal? Liver? Are you in the sun enough to promote vitamin D synthesis? 3. For vitamin K, does your diet include 2 cups of milk or the equivalent in milk products every day? Does it include leafy vegetable frequently? Do you take antibiotics regularly (which inhibit the production of vitamin K by your intestinal bacteria)? Evaluate Your Mineral