Assignment: Analysis of a 3-day Dietary Intake
NAME_____Jessica Peterson____ Section #_________________________
A. Record (the name of the foods and the amount consumed, excluding supplements) your dietary intakes for 3 days minimum in a small notebook. Include 2 weekdays and 1 weekend day.
B. Be sure that your diet record is accurate and complete to include snacks and water.
C. Use computer program (Diet Analysis+) to input your 3-days consumption and to analyze your diet records.
D. Refer to your three-day AVERAGE printouts (generated from the Diet Analysis+ software) to answer the following questions. Answer in the space provided.
CARBOHYDRATE AND FIBER
1. What is your average daily dietary fiber intake? Is it good? Why?
20.85 grams. This is a pretty good number. My DRI is 25 grams. I am at about 85% here. A few more grams of fiber would be good.
What is your an average % calorie or energy from your carbohydrate intake? Is it good in terms of quantity? Why?
51%. Yes this is a good number because the range for this number for me is 45%-65%. My number is within this range so that is good.
What types of carbohydrates should one minimize?
People should minimize sugars sad refined grains such as white bread. They should instead try and eat complex carbs.
What are the best carbohydrates? List 2
Whole grains like steal cut oats and whole grain wheat bread. Also one should try and eat whole fruits instead of juices.
Is your carbohydrate intake good in terms of quality? Why?
Yes I ate mostly whole grains such as brown rice and whole fruits as my carb source.
What are phytochemicals and relationship to plant health and human health?
Phytochemicals are plant chemicals, including pigments and antioxidants. They help plants resist bacteria and fungi, the destructive effects of free radicals, and high levels of UV sunlight. When we eat plants that contain phytochemicals, we receive many of the same protections.
What are the main sources of phytochemicals?
The main source of phytochemicals are plant derived foods.
Why are phytochemicals so important? Name 2 disorders when answering this question.
Phytochemicals are really important for the body to help protect against certain diseases. These cannot be made by the body on its own and must be ingested. Certain phytochemicals help to reduce the risk of diabetes. Also there are phytochemicals that help modulate blood clotting reducing the risk of fatal blood clots. Many phytochemicals reduce the risk of certain cancers.
List 3 phytochemicals and their main food source.
Alkylresorcinols: found in whole grain wheat and rye
Capsaicin: found in hot peppers
Tannins: found in black-eyed peas, grapes, and lentils
FAT AND DIETARY CHOLESTEROL
10. What is your average cholesterol intake in mg/day? Is this good? Why?
99mg/day. Yes this is good because my DRI is less than 300mg/day, so my number is well below this.
11. What is your average % energy from your fat intake? Is it good in terms of quantity? Why? 30% Yes this is good because my range is 20-35% and my number is within this range.
12. List the fats that you need to avoid.
Saturated fats and trans fats are bad for you because they raise your cholesterol and increase your risk for heart disease. But monounsaturated fats and polyunsaturated fats are good for you, lowering cholesterol and reducing your risk of heart disease.
13. Is your fat intake good in terms of quality? Why?
My numbers for fat are pretty good. My DRI for saturated fat is less than 24g and I only have 11.32g for my average. Most of my fat intake came from poly and monounsaturated fat.
14. List one physiological need for fats in besides energy and insulation?
Vitamins A, D, E, and K are fat-soluble vitamins, meaning that the fat in foods...