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 your intake compare with this minimum?
4. What percentage of your total calories is contributed by carbohydrate?
5. How does this figure compare with the recommendation that 55 to 60 percent of calories in you diet should come from in carbohydrate?
6. Another dietary goal is that no more than 10 percent of total calories should come from refined and other processed sugars and foods high in such sugars. To assess your intake against this standard, sort the carbohydrate-containing food items you listed into three groups:
Foods containing complex carbohydrate (foods found in the bread/starchy vegetable group) Nutritious foods containing simple carbohydrate (foods in the milk and fruit groups) Foods containing simple carbohydrate (sugar, honey, syrup, jam, jelly, candy, cakes, doughnuts, soft drinks, etc.)
Estimate and include such sources as the syrup of canned fruit, the sugars of flavored yogurt and other sugars added during processing.
7. How many grams of carbohydrate did you consume in each of these three categories? How many calories? What percentage of your total calories comes from concentrated sugars? From other simple carbohydrates? Does your concentrated sugar intake fall within the recommended maximum of 10 percent of total calories?
8. Compare your fiber intake with the recommendation of 25 grams of dietary fiber per day. Did you consume more or less than was recommended?
Examine Your Fat Intake:
1. 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 them.
7. How much cholesterol do you consume daily? How does your cholesterol intake compare with the suggested limit of 300 milligrams a day?
Evaluate Your Protein Intake:
1. How many grams of protein do you consume on an average day? 2. How many calories does this represent? 3. What percentage of your total energy is contributed by protein?...