Name:
Student ID:
NUT 10 Food Diary Project Assignment (4 Parts)
PART D: Reflection
1. PART D: Reflection (worth 73.5 points):
o Upload your completed Food Diary Project Part D: Reflection assignment*
(Microsoft Word file or PDF)
o Due on Canvas: Thursday, March 3rd at 5:00 PM (PST)
* If you didn’t submit your “PART C: Calculations” on the Canvas assignment, please also upload PART C on PART D. If
you do not submit a PART C: Calculations, your reflection assignment will be graded as a 0.
Welcome to your Food Diary Project assignment! This project is worth 175 points total towards
your course grade. Follow the directions carefully and read the rubric on the last page to
understand your score.
Come to office hours now to get your questions answered—our instructional team will not be
answering questions after 12 PM (PST) on the due date.
Page 1
Name:
Student ID:
1: Macronutrient Reflection (pages 2-3) (24 points total)
Using your PART C: Calculations assignment, thoughtfully answer the questions below (limit to
50-200 words for the entire question [a-b]) and use specific food examples from your food
records and typical eating pattern:
1. Carbohydrate intake reflection: (8 points)
a. Reflect on your intake of total carbohydrates, added sugars, and fiber. In your
response, also include at least two dietary changes you could make to improve
your fiber intake and suggest at least two dietary changes you could make to
help lower your added sugar intake. (6 points)
•
Total carbohydrates reflection:
•
Added sugars reflection:
•
Fiber reflection:
b. The Dietary Guidelines for Americans 2020-2025 recommend consuming less
than 10% of calories from added sugars—do you think this is an achievable
recommendation for the population?
Why or why not? Include at least one reason to support your answer. (2 points)
•
2. Fat intake reflection: (8 points)
a. Reflect on your intake of total fat and saturated fat. What are at least two
improvements you could make in your diet in terms of the amount and type of
fat to help reduce your risk for heart disease? (6 points)
•
Total fat reflection:
•
Saturated fat reflection:
•
Proposed improvements to fat amount and type to reduce risk of heart disease:
b. Give at least two specific examples of foods you could add, reduce, or
substitute in your diet to improve your fat intake to follow the dietary
recommendations. (2 points)
•
Page 2
Name:
Student ID:
3. Protein intake reflection: (8 points)
a. Reflect on your protein intake. Were you above or below the standard? Discuss
the quality and type of protein in your diet (i.e. sources of complete vs.
incomplete proteins). (6 points)
•
Total protein reflection:
•
Complete protein reflection:
•
Incomplete protein reflection:
b. Give two examples of high-quality protein sources to incorporate in your eating
pattern (these can be from your food records or additional sources). (2 points)
•
2: Micronutrient Reflection (pages 3-6) (30 points total)
Thoughtfully answer the questions below (limit to 50-200 words for the entire question [parts ac]) and use specific food examples from your project and eating pattern:
4. Sodium reflection: (6 points)
a. What was your average sodium intake? Are you above or below the standard?
(1 point)
•
b. What foods did you eat that contributed to your sodium intake? Are these
foods you usually consume in your eating pattern? (2 points)
•
Page 3
Name:
Student ID:
c. What are two specific dietary ways you could improve your sodium intake so
that it’s below the standard? If you were already below the standard, what are
two things you would continue to do in the future? (3 points)
•
5. Potassium reflection: (6 points)
a. What was your average potassium intake? Are you above or below the
standard? (1 point)
•
b. What foods did you eat that contributed to your potassium intake? Are these
foods you usually consume in your eating pattern? (2 points)
•
c. What are two specific dietary ways you could improve your potassium intake so
that it meets or slightly exceeds the standard (no supplements)? If you already
met the standard, what are two things you would continue to do in the future?
(3 points)
•
6. Calcium reflection: (6 points)
a. What was your average calcium intake? Are you above or below the standard?
(1 point)
•
b. What foods did you eat that contributed to your calcium intake? Are these
foods you usually consume in your eating pattern? (2 points)
•
Page 4
Name:
Student ID:
c. What are two specific dietary ways you could improve your calcium intake so
that it meets or slightly exceeds the standard (no supplements)? If you already
met the standard, what are two things you would continue to do in the future?
(3 points)
•
7. Vitamin D reflection: (6 points)
a. What was your average vitamin D intake? Are you above or below the
standard? (1 point)
•
b. What foods did you eat that contributed to your vitamin D intake? Are these
foods you usually consume in your eating pattern? (2 points)
•
c. What are two specific dietary ways you could improve your vitamin D intake so
that it meets or slightly exceeds the standard (no supplements)? If you already
met the standard, what are two things you would continue to do in the future?
(3 points)
•
8. Iron reflection: (6 points)
a. What was your average iron intake? Are you above or below the standard? (1
point)
•
b. What foods did you eat that contributed to your iron intake? Are these foods
you usually consume in your eating pattern? (2 points)
Page 5
Name:
Student ID:
•
c. What are two specific dietary ways you could improve your iron intake so that
it meets or slightly exceeds the standard (no supplements)? If you already met
the standard, what are two things you would continue to do in the future? (3
points)
•
3: Activity & Eating Pattern Reflection (pages 6-7) (19.5 points total)
Thoughtfully answer the questions below (limit to 50-200 words for the entire question [parts ac]) and use specific examples from your project and eating/activity pattern:
9. Physical activity reflection: (7 points)
a. Reflect on your physical activity level. What physical activities do you enjoy
doing? How has your physical activity level changed since being in college and
during the pandemic? How often do you meet the recommendation of engaging
in moderate-to-vigorous physical activity for 150 minutes each week? (5 points)
•
b. What is one change you can make in the next month to prioritize being active?
Create a SMART goal for yourself (see Health Goal assignment: specific,
measurable, achievable, relevant, time-bound) (2 points)
•
Page 6
Name:
Student ID:
10. Eating pattern reflection: (7 points)
a. Thinking about what you have learned about your eating pattern from this
project, pick one diet-related chronic disease (i.e. heart disease, type 2 diabetes,
cancer, osteoporosis, etc.) and discuss your potential risk factors as they relate
to your eating pattern and physical activity level (please do not include genetic
factors in your discussion). Include at least TWO risk factors in your answer using
specific examples from your project. (5 points)
•
b. What are at least two changes in terms of diet and/or exercise and/or lifestyle
you could make to decrease your risk for this specific chronic disease? (2 points)
•
11. Goal setting: (5.5 points)
a. What are the strengths and areas for improvement of your current dietary
pattern? Describe at least two strengths and two areas for improvement. (4
points)
•
Strengths:
•
Areas for improvement:
b. What is one goal you can set for yourself to improve your eating habits in the
next month? Create a SMART goal for yourself (see Health Goal assignment:
specific, measurable, achievable, relevant, time-bound) (1.5 points)
•
Page 7
Name:
Student ID:
Grading Rubric: Total Points Possible = 73.5 points
Detailed grading criteria for each question available on the Canvas rubric
Section
Macronutrient
reflection
Question(s)
1-3
Micronutrient
reflection
4-8
Overall eating
pattern/activity
reflection
9-11
Full credit
24 points (8
points for each
question):
Thoughtfully
addresses all
parts of the
question
30 points (6
points for each
question):
Thoughtfully
addresses all
parts of the
question
19.5 points (5.58 points for each
question):
Thoughtfully
addresses all
parts of the
question
Partial Credit
-0.5 to -1 point
for each missing
part of the
question and/or
if the answer is
not as thoughtful
No Credit
0 points: either
left blank or did
not address the
question
-0.5 to -1 point
for each missing
part of the
question and/or
if the answer is
not as thoughtful
0 points: either
left blank or did
not address the
question
-0.5 to -1 point if
missing part of
the question
and/or if the
answers are not
as thoughtful
0 points: either
left blank or did
not address the
question
Page 8
EXAMPLE REFLECTION QUESTION: Please note–This is a sample reflection and you will not be
writing about vitamin B12 on your assignment. This sample is intended to show you the level of
detail and thoughtfulness we are looking for in your reflection. **Please don’t plagiarize this
response—it’s an example to show how in-depth you should write your answers
Vitamin B12 reflection:
a. What was your average vitamin B12 intake? Are you above or below the
standard? (1 point)
•
My average vitamin B12 intake was 1.6 micrograms compared to the standard of
2.4 micrograms. This meant I met ~67% of the recommendation. I’m below the
standard, but I did meet about 2/3rds of the recommendation.
b. What foods did you eat that contributed to your vitamin B12 intake? Are these
foods you usually consume in your eating pattern? (2 points)
•
Over the 3 days, I consumed a few good sources of vitamin B12. These included
eggs, salmon, beef, fortified breakfast cereal, sauerkraut, and cheese. I usually
consume these foods in my eating pattern, but I don’t often consume beef. One
of the meals I recorded was going out to dinner at In-N-Out with friends and I
ordered a cheeseburger. I generally don’t eat much beef, perhaps I have beef
about once every 2-3 weeks. I’m not as confident cooking beef at home so I’ll
usually order it when dining out. As we learned from class, vitamin B12 is found in
few food sources (animal products, fermented foods, and fortified foods), so I’m
not surprised my recommendation was below the standard.
c. What are two specific dietary ways you could improve your vitamin B12 intake
so that it meets or slightly exceeds the standard (no supplements)? If you
already met the standard, what are two things you would continue to do in the
future? (3 points)
• I could have kimchi as a side dish for my dinners and have yogurt as a snack.
Vitamin B12 is found in both of these foods and by incorporating them into my
eating pattern I would be more likely to meet the standard. Plus, I really like
kimchi so I would look forward to dinner!
Some notes:
What if you go above the word count? It’s completely fine if you go slightly above the word count,
we recommend keeping your total answer under 300 words
What if you didn’t consume any of that nutrient? In your reflection, you can discuss why you
were missing that nutrient and describe food sources you could consume to increase your intake.
Could you copy the same food sources from parts b and c of the question? We’d like you to
include different sources in part c to increase dietary diversity.
Nutrition Profile
Your specific food and nutrient needs are unique and can change based on your height, weight, and how much you exercise. To give you an idea of how you are doing, the
following tables and graphs compare your intake for the day to the Dietary Guidelines for Americans and nutrient requirements from the Institute of Medicine. National
Academy of Sciences. Calorie targets in this report assume you have a moderate level of activity.
The researcher and his/her staff who requested you to complete ASA24 will have access to this nutrition profile. They will not have access to your responses to the questions
about age, sex, if female, pregnancy and breastfeeding.
Note: Calorie requirements vary widely for pregnant and lactating women based on trimester and other factors. As a result, the estimate for daily calorie goal in this report
may not reflect your actual calorie needs. However, if you indicated you are pregnant or breastfeeding in ASA24, the nutrient targets in this report will be adjusted to reflect
your additional needs.
Food, Drinks, and Supplements Consumed on Jan 13, 2022
Breakfast | 7 AM
Dinner | 9 PM
Eggs, More than 1 egg (2)
Burger on bread or bun (other kind), 1 sandwich
Toast, 1 slice
Coca Cola, 12 fl oz (no ice)
Coffee, 5.6 fl oz
French fries, 1 order
Cream cheese, 1 teaspoon
Chicken nugget, 3 pieces
Water, 9.6 fl oz
Just a drink | 11 PM
Snack | 12 PM
M&Ms Chocolate candies, 1/8 cup
Coffee, 5.6 fl oz
Lunch | 3 PM
Pasta with sauce, 1 1/2 cups
Mountain Dew, 12 fl oz (no ice)
Water, 13.52 fl oz
Tea, hot or iced, 8.4 fl oz (no ice)
Total Calorie Consumption
CALORIES
EATEN
2371
2800
TARGET
CARBOHYDRATE
FAT
52%
35%
TARGET RANGE
TARGET RANGE
45-65%
25-35%
PROTEIN
ALCOHOL
12%
0%
TARGET RANGE
TARGET RANGE
10-30%
Limit Intake
Calories
Most foods and many beverages contain calories. A person’s calorie needs each day depends on factors such as age, gender, height, weight, and level of physical activity. In
addition, a need to lose, maintain, or gain weight affects how many calories should be consumed. The target range for percent of calories from carbohydrates, protein, and fat
listed here represent the range that is associated with providing adequate intakes of essential nutrients and a reduced risk of chronic disease.
Alcohol
Alcoholic beverage intake is not recommended in the Dietary Guidelines for Americans. If alcohol is consumed, it should be in moderation—up to one drink per day for
women and up to two drinks per day for men—and only by adults of legal drinking age. There are also many circumstances in which individuals should not drink, such as
during pregnancy.
Sources
2015 -2020 Dietary Guidelines for Americans
(https://www.dietaryguidelines.gov (https://www.dietaryguidelines.gov)) and Dietary Reference Intakes
(https://www.nal.usda.gov/fnic/macronutrients (https://www.nal.usda.gov/fnic/macronutrients)).
Daily Food Group Recommendations
c = cups oz = ounces
GRAINS
FRUITS
DAIRY
UNDER
UNDER
UNDER
EATEN
EATEN
EATEN
5.8 oz
0.0 c
1.5 c
TARGET
TARGET
TARGET
SUBGROUPS EATEN
SUBGROUPS EATEN
SUBGROUPS EATEN
Whole grains (e.g. whole wheat bread)
Fruits
Milk and Soy Milk
0.0 oz
0.0 c
0.2 c
Refined grains (e.g. white bread)
Juices
Yogurt
5.8 oz
0.0 c
0.0 c
10.0 oz
2.5 c
3.0 c
Cheese
1.3 c
VEGETABLES
PROTEIN FOODS
UNDER
UNDER
EATEN
EATEN
1.5 c
4.9 oz
TARGET
TARGET
SUBGROUPS EATEN
SUBGROUPS EATEN
Dark Green vegetables
Meat, Poultry and Eggs
0.1 c
4.9 oz
Red and Orange vegetables
Seafood
0.6 c
0.0 oz
Legumes (e.g. beans and peas)
Nuts, Seeds, Soy and Legumes
0.0 c
0.0 oz
3.5 c
7.0 oz
Starchy vegetables (e.g. potatoes, corn)
0.7 c
Other vegetables (e.g. celery and onions)
0.0 c
Portion sizes for foods within a food group varies. To learn more about portion sizes, visit
https://www.myplate.gov/eat-healthy/food-group-gallery (https://www.myplate.gov/eat-healthy/food-group-gallery).
To achieve a healthy eating pattern, the Dietary Guidelines for Americans encourage you to:
Make half your grains whole grains. Limit products made with refined grains, especially those high in fat, sugars, and/or sodium, such as cookies, cakes, and some
snack foods.
Eat a variety of fruits, emphasizing whole fruits. When consuming juice, choose 100% juices without added sugars.
Eat a variety of colors and types of vegetables, including dark green, red and orange, and legumes (beans and peas).
Choose fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages.
Eat a variety of protein foods, with an emphasis on seafood and plant proteins, such as legumes (beans and peas), nuts, seeds, and soy products.
Nutrients and Foods to Limit
g = grams mg = milligrams
Added Sugars
Saturated Fat
EATEN
EATEN
130 g
37 g
LIMIT
LIMIT
70 g
31 g
Alcohol
Sodium
CONSUMED
EATEN
0.00
drink(s)
3931 mg
LIMIT
LIMIT
2300 mg
0 drink(s)
Many of the foods and beverages we eat contain sodium, saturated fats, and added sugars (sweeteners added to foods/beverages during processing or by consumers).
Making careful choices keeps amounts of these components within their limits while meeting nutrient needs to achieve a healthy eating pattern.
Source: https://www.myplate.gov/myplate-plan/results/2000-calories-ages-14-plus (https://www.myplate.gov/myplate-plan/results/2000-calories-ages-14-plus)
One alcoholic drink-equivalent is defined as containing 14 grams (0.6 fl oz) of pure alcohol. The following are reference beverages that are one alcoholic drink equivalent: 12
fluid ounces of regular beer (5% alcohol), 5 fluid ounces of wine (12% alcohol), or 1.5 fluid ounces of 80 proof distilled spirits (40% alcohol). For more information, see
https://www.myplate.gov/eat-healthy/more-key-topics#mp-container-709543 (https://www.myplate.gov/eat-healthy/more-key-topics#mp-container-709543)
Nutrient Intake From Food and Drinks
g = grams mg = milligrams mcg = micrograms
The human body needs the right “mix” of nutrients for good health. This includes eating the right amount of carbohydrate, protein, and fat (these are macronutrients), and
vitamins and minerals (these are micronutrients). Micronutrients help your body use macronutrients and support many body processes.
To learn more about the functions of various vitamins and minerals in your body, and examples of foods containing these nutrients, go to
https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/vitamins.cfm (https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/vitamins.cfm)
SELECTED MACRONUTRIENTS AND FIBER
Carbohydrate (g)
Total Fiber (g)
Protein (g)
EATEN
313
EATEN
12
EATEN
74
TARGET
130
TARGET
38
TARGET
52
Target
Target
Target
VITAMINS
Folate (mcg DFE)1
Niacin (mg)
Riboflavin (mg)
Thiamin (mg)
EATEN
457
EATEN
20
EATEN
1.9
EATEN
1.4
TARGET
400
TARGET
16
TARGET
1.3
TARGET
1.2
Target
Target
Target
Vitamin A (mcg RAE)2
Vitamin B6 (mg)
EATEN
656
EATEN
1.4
TARGET
900
TARGET
1.3
Target
Target
Target
Vitamin B12 (mcg)
Vitamin C (mg)
Vitamin D (IU)3
EATEN
EATEN
EATEN
TARGET
2.9
2.4
Target
Target
Vitamin K (mcg)
EATEN
37
TARGET
75
Target
TARGET
21
75
TARGET
Target
Vitamin E (mg AT)4
236
600
EATEN
TARGET
Target
6
15
MINERALS
Calcium (mg)
Copper (mg)
Iron (mg)
Magnesium (mg)
EATEN
1118
EATEN
0.9
EATEN
11
EATEN
222
TARGET
1300
TARGET
0.9
TARGET
11
TARGET
410
Target
Target
Phosphorus (mg)
Target
Potassium (mg)
EATEN
1376
EATEN
2132
TARGET
1250
TARGET
3000
Target
Target
Selenium (mcg)
EATEN
TARGET
Zinc (mg)
146
55
Target
1DFE
– Dietary Folate Equivalents
– Retinol Activity Equivalents
3IU – International Units
4AT – alpha-tocopherol
2RAE
EATEN
TARGET
Target
8
11
Target
Nutrition Profile
Your specific food and nutrient needs are unique and can change based on your height, weight, and how much you exercise. To give you an idea of how you are doing, the
following tables and graphs compare your intake for the day to the Dietary Guidelines for Americans and nutrient requirements from the Institute of Medicine. National
Academy of Sciences. Calorie targets in this report assume you have a moderate level of activity.
The researcher and his/her staff who requested you to complete ASA24 will have access to this nutrition profile. They will not have access to your responses to the questions
about age, sex, if female, pregnancy and breastfeeding.
Note: Calorie requirements vary widely for pregnant and lactating women based on trimester and other factors. As a result, the estimate for daily calorie goal in this report
may not reflect your actual calorie needs. However, if you indicated you are pregnant or breastfeeding in ASA24, the nutrient targets in this report will be adjusted to reflect
your additional needs.
Food, Drinks, and Supplements Consumed on Jan 18, 2022
Breakfast | 7 AM
Dinner | 9 PM
French toast, 2 slices
McDonald’s McChicken Sandwich, 1 sandwich
Strawberries, 1/4 cup
French fries, 1 order
Honey, 1 tablespoon
Mountain Dew, 9.6 fl oz (no ice)
Coffee, 6.4 fl oz
Water, 8.8 fl oz
Lunch | 1 PM
Biryani, 1 cup
Coca Cola, 10.8 fl oz (no ice)
Lettuce salad, 1 cup
Water, 8.8 fl oz
Snack | 5 PM
Snickers Bar, 1 bar
Coffee, 7.2 fl oz
Total Calorie Consumption
CALORIES
EATEN
2266
2800
TARGET
CARBOHYDRATE
FAT
57%
33%
TARGET RANGE
TARGET RANGE
45-65%
25-35%
PROTEIN
ALCOHOL
10%
0%
TARGET RANGE
TARGET RANGE
10-30%
Limit Intake
Calories
Most foods and many beverages contain calories. A person’s calorie needs each day depends on factors such as age, gender, height, weight, and level of physical activity. In
addition, a need to lose, maintain, or gain weight affects how many calories should be consumed. The target range for percent of calories from carbohydrates, protein, and fat
listed here represent the range that is associated with providing adequate intakes of essential nutrients and a reduced risk of chronic disease.
Alcohol
Alcoholic beverage intake is not recommended in the Dietary Guidelines for Americans. If alcohol is consumed, it should be in moderation—up to one drink per day for
women and up to two drinks per day for men—and only by adults of legal drinking age. There are also many circumstances in which individuals should not drink, such as
during pregnancy.
Sources
2015 -2020 Dietary Guidelines for Americans
(https://www.dietaryguidelines.gov (https://www.dietaryguidelines.gov)) and Dietary Reference Intakes
(https://www.nal.usda.gov/fnic/macronutrients (https://www.nal.usda.gov/fnic/macronutrients)).
Daily Food Group Recommendations
c = cups oz = ounces
GRAINS
FRUITS
DAIRY
UNDER
UNDER
UNDER
EATEN
EATEN
EATEN
5.9 oz
0.2 c
0.3 c
TARGET
TARGET
TARGET
SUBGROUPS EATEN
SUBGROUPS EATEN
SUBGROUPS EATEN
Whole grains (e.g. whole wheat bread)
Fruits
Milk and Soy Milk
0.0 oz
0.2 c
0.2 c
Refined grains (e.g. white bread)
Juices
Yogurt
5.9 oz
0.0 c
0.0 c
10.0 oz
2.5 c
3.0 c
Cheese
0.0 c
VEGETABLES
PROTEIN FOODS
UNDER
UNDER
EATEN
EATEN
2.3 c
4.1 oz
TARGET
TARGET
SUBGROUPS EATEN
SUBGROUPS EATEN
Dark Green vegetables
Meat, Poultry and Eggs
0.4 c
3.5 oz
Red and Orange vegetables
Seafood
0.1 c
0.0 oz
Legumes (e.g. beans and peas)
Nuts, Seeds, Soy and Legumes
0.0 c
0.6 oz
3.5 c
7.0 oz
Starchy vegetables (e.g. potatoes, corn)
1.2 c
Other vegetables (e.g. celery and onions)
0.5 c
Portion sizes for foods within a food group varies. To learn more about portion sizes, visit
https://www.myplate.gov/eat-healthy/food-group-gallery (https://www.myplate.gov/eat-healthy/food-group-gallery).
To achieve a healthy eating pattern, the Dietary Guidelines for Americans encourage you to:
Make half your grains whole grains. Limit products made with refined grains, especially those high in fat, sugars, and/or sodium, such as cookies, cakes, and some
snack foods.
Eat a variety of fruits, emphasizing whole fruits. When consuming juice, choose 100% juices without added sugars.
Eat a variety of colors and types of vegetables, including dark green, red and orange, and legumes (beans and peas).
Choose fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages.
Eat a variety of protein foods, with an emphasis on seafood and plant proteins, such as legumes (beans and peas), nuts, seeds, and soy products.
Nutrients and Foods to Limit
g = grams mg = milligrams
Added Sugars
Saturated Fat
EATEN
EATEN
136 g
22 g
LIMIT
LIMIT
70 g
31 g
Alcohol
Sodium
CONSUMED
EATEN
0.00
drink(s)
2401 mg
LIMIT
LIMIT
2300 mg
0 drink(s)
Many of the foods and beverages we eat contain sodium, saturated fats, and added sugars (sweeteners added to foods/beverages during processing or by consumers).
Making careful choices keeps amounts of these components within their limits while meeting nutrient needs to achieve a healthy eating pattern.
Source: https://www.myplate.gov/myplate-plan/results/2000-calories-ages-14-plus (https://www.myplate.gov/myplate-plan/results/2000-calories-ages-14-plus)
One alcoholic drink-equivalent is defined as containing 14 grams (0.6 fl oz) of pure alcohol. The following are reference beverages that are one alcoholic drink equivalent: 12
fluid ounces of regular beer (5% alcohol), 5 fluid ounces of wine (12% alcohol), or 1.5 fluid ounces of 80 proof distilled spirits (40% alcohol). For more information, see
https://www.myplate.gov/eat-healthy/more-key-topics#mp-container-709543 (https://www.myplate.gov/eat-healthy/more-key-topics#mp-container-709543)
Nutrient Intake From Food and Drinks
g = grams mg = milligrams mcg = micrograms
The human body needs the right “mix” of nutrients for good health. This includes eating the right amount of carbohydrate, protein, and fat (these are macronutrients), and
vitamins and minerals (these are micronutrients). Micronutrients help your body use macronutrients and support many body processes.
To learn more about the functions of various vitamins and minerals in your body, and examples of foods containing these nutrients, go to
https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/vitamins.cfm (https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/vitamins.cfm)
SELECTED MACRONUTRIENTS AND FIBER
Carbohydrate (g)
Total Fiber (g)
Protein (g)
EATEN
328
EATEN
15
EATEN
56
TARGET
130
TARGET
38
TARGET
52
Target
Target
Target
VITAMINS
Folate (mcg DFE)1
Niacin (mg)
Riboflavin (mg)
Thiamin (mg)
EATEN
403
EATEN
24
EATEN
1.4
EATEN
1.2
TARGET
400
TARGET
16
TARGET
1.3
TARGET
1.2
Target
Target
Target
Vitamin A (mcg RAE)2
Vitamin B6 (mg)
EATEN
376
EATEN
1.6
TARGET
900
TARGET
1.3
Target
Target
Target
Vitamin B12 (mcg)
Vitamin C (mg)
Vitamin D (IU)3
EATEN
EATEN
EATEN
TARGET
1.3
2.4
Target
Target
Vitamin K (mcg)
EATEN
TARGET
Target
TARGET
115
75
51
75
TARGET
Target
Vitamin E (mg AT)4
80
600
EATEN
TARGET
Target
8
15
MINERALS
Calcium (mg)
EATEN
TARGET
Copper (mg)
537
1300
Target
TARGET
EATEN
11
EATEN
225
TARGET
0.9
TARGET
11
TARGET
410
1250
Target
EATEN
2335
TARGET
3000
Target
Selenium (mcg)
Zinc (mg)
EATEN
87
EATEN
TARGET
55
TARGET
Target
1DFE
– Dietary Folate Equivalents
– Retinol Activity Equivalents
3IU – International Units
4AT – alpha-tocopherol
2RAE
Target
Potassium (mg)
950
Magnesium (mg)
0.9
Target
Phosphorus (mg)
EATEN
Iron (mg)
EATEN
Target
7
11
Target
Nutrition Profile
Your specific food and nutrient needs are unique and can change based on your height, weight, and how much you exercise. To give you an idea of how you are doing, the
following tables and graphs compare your intake for the day to the Dietary Guidelines for Americans and nutrient requirements from the Institute of Medicine. National
Academy of Sciences. Calorie targets in this report assume you have a moderate level of activity.
The researcher and his/her staff who requested you to complete ASA24 will have access to this nutrition profile. They will not have access to your responses to the questions
about age, sex, if female, pregnancy and breastfeeding.
Note: Calorie requirements vary widely for pregnant and lactating women based on trimester and other factors. As a result, the estimate for daily calorie goal in this report
may not reflect your actual calorie needs. However, if you indicated you are pregnant or breastfeeding in ASA24, the nutrient targets in this report will be adjusted to reflect
your additional needs.
Food, Drinks, and Supplements Consumed on Jan 15, 2022
Breakfast | 10 AM
Coffee, 6.4 fl oz
Cheese sandwich, 1 sandwich
Water, 11 fl oz
Lunch | 3 PM
McDonald’s Hot ‘n Spicy McChicken, 1 sandwich
French fries, 1 order
Coca Cola, 10.8 fl oz (no ice)
Dinner | 9 PM
Steak (beef), 8 ounces
Coca Cola, 12 fl oz (no ice)
Water, 20 fl oz
Total Calorie Consumption
CALORIES
EATEN
1847
2800
TARGET
CARBOHYDRATE
FAT
39%
41%
TARGET RANGE
TARGET RANGE
45-65%
25-35%
PROTEIN
ALCOHOL
20%
0%
TARGET RANGE
TARGET RANGE
10-30%
Limit Intake
Calories
Most foods and many beverages contain calories. A person’s calorie needs each day depends on factors such as age, gender, height, weight, and level of physical activity. In
addition, a need to lose, maintain, or gain weight affects how many calories should be consumed. The target range for percent of calories from carbohydrates, protein, and fat
listed here represent the range that is associated with providing adequate intakes of essential nutrients and a reduced risk of chronic disease.
Alcohol
Alcoholic beverage intake is not recommended in the Dietary Guidelines for Americans. If alcohol is consumed, it should be in moderation—up to one drink per day for
women and up to two drinks per day for men—and only by adults of legal drinking age. There are also many circumstances in which individuals should not drink, such as
during pregnancy.
Sources
2015 -2020 Dietary Guidelines for Americans
(https://www.dietaryguidelines.gov (https://www.dietaryguidelines.gov)) and Dietary Reference Intakes
(https://www.nal.usda.gov/fnic/macronutrients (https://www.nal.usda.gov/fnic/macronutrients)).
Daily Food Group Recommendations
c = cups oz = ounces
GRAINS
FRUITS
DAIRY
UNDER
UNDER
UNDER
EATEN
EATEN
EATEN
3.9 oz
0.0 c
0.4 c
TARGET
TARGET
TARGET
SUBGROUPS EATEN
SUBGROUPS EATEN
SUBGROUPS EATEN
Whole grains (e.g. whole wheat bread)
Fruits
Milk and Soy Milk
0.0 oz
0.0 c
0.0 c
Refined grains (e.g. white bread)
Juices
Yogurt
3.9 oz
0.0 c
0.0 c
10.0 oz
2.5 c
3.0 c
Cheese
0.4 c
VEGETABLES
PROTEIN FOODS
UNDER
ACHIEVED
EATEN
EATEN
1.5 c
8.5 oz
TARGET
TARGET
SUBGROUPS EATEN
SUBGROUPS EATEN
Dark Green vegetables
Meat, Poultry and Eggs
0.0 c
8.5 oz
Red and Orange vegetables
Seafood
0.1 c
0.0 oz
Legumes (e.g. beans and peas)
Nuts, Seeds, Soy and Legumes
0.0 c
0.0 oz
3.5 c
7.0 oz
Starchy vegetables (e.g. potatoes, corn)
1.2 c
Other vegetables (e.g. celery and onions)
0.2 c
Portion sizes for foods within a food group varies. To learn more about portion sizes, visit
https://www.myplate.gov/eat-healthy/food-group-gallery (https://www.myplate.gov/eat-healthy/food-group-gallery).
To achieve a healthy eating pattern, the Dietary Guidelines for Americans encourage you to:
Make half your grains whole grains. Limit products made with refined grains, especially those high in fat, sugars, and/or sodium, such as cookies, cakes, and some
snack foods.
Eat a variety of fruits, emphasizing whole fruits. When consuming juice, choose 100% juices without added sugars.
Eat a variety of colors and types of vegetables, including dark green, red and orange, and legumes (beans and peas).
Choose fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages.
Eat a variety of protein foods, with an emphasis on seafood and plant proteins, such as legumes (beans and peas), nuts, seeds, and soy products.
Nutrients and Foods to Limit
g = grams mg = milligrams
Added Sugars
Saturated Fat
EATEN
EATEN
36 g
24 g
LIMIT
LIMIT
70 g
31 g
Alcohol
Sodium
CONSUMED
EATEN
0.00
drink(s)
2590 mg
LIMIT
LIMIT
2300 mg
0 drink(s)
Many of the foods and beverages we eat contain sodium, saturated fats, and added sugars (sweeteners added to foods/beverages during processing or by consumers).
Making careful choices keeps amounts of these components within their limits while meeting nutrient needs to achieve a healthy eating pattern.
Source: https://www.myplate.gov/myplate-plan/results/2000-calories-ages-14-plus (https://www.myplate.gov/myplate-plan/results/2000-calories-ages-14-plus)
One alcoholic drink-equivalent is defined as containing 14 grams (0.6 fl oz) of pure alcohol. The following are reference beverages that are one alcoholic drink equivalent: 12
fluid ounces of regular beer (5% alcohol), 5 fluid ounces of wine (12% alcohol), or 1.5 fluid ounces of 80 proof distilled spirits (40% alcohol). For more information, see
https://www.myplate.gov/eat-healthy/more-key-topics#mp-container-709543 (https://www.myplate.gov/eat-healthy/more-key-topics#mp-container-709543)
Nutrient Intake From Food and Drinks
g = grams mg = milligrams mcg = micrograms
The human body needs the right “mix” of nutrients for good health. This includes eating the right amount of carbohydrate, protein, and fat (these are macronutrients), and
vitamins and minerals (these are micronutrients). Micronutrients help your body use macronutrients and support many body processes.
To learn more about the functions of various vitamins and minerals in your body, and examples of foods containing these nutrients, go to
https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/vitamins.cfm (https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/vitamins.cfm)
SELECTED MACRONUTRIENTS AND FIBER
Carbohydrate (g)
Total Fiber (g)
Protein (g)
EATEN
177
EATEN
10
EATEN
93
TARGET
130
TARGET
38
TARGET
52
Target
Target
Target
VITAMINS
Folate (mcg DFE)1
Niacin (mg)
Riboflavin (mg)
Thiamin (mg)
EATEN
217
EATEN
31
EATEN
1.3
EATEN
TARGET
400
TARGET
16
TARGET
1.3
TARGET
Target
Target
Target
Vitamin A (mcg RAE)2
Vitamin B6 (mg)
EATEN
EATEN
2.3
TARGET
1.3
TARGET
Target
52
900
Target
Target
1
1.2
Vitamin B12 (mcg)
Vitamin C (mg)
Vitamin D (IU)3
EATEN
EATEN
EATEN
TARGET
5.4
2.4
Target
Target
Vitamin K (mcg)
EATEN
33
TARGET
75
Target
TARGET
9
75
TARGET
Target
Vitamin E (mg AT)4
33
600
EATEN
TARGET
Target
5
15
MINERALS
Calcium (mg)
EATEN
TARGET
Copper (mg)
450
1300
Target
Iron (mg)
0.7
EATEN
11
EATEN
184
TARGET
0.9
TARGET
11
TARGET
410
Target
Phosphorus (mg)
Target
Potassium (mg)
EATEN
1119
EATEN
2293
TARGET
1250
TARGET
3000
Target
Target
Selenium (mcg)
EATEN
TARGET
Zinc (mg)
116
55
Target
1DFE
– Dietary Folate Equivalents
– Retinol Activity Equivalents
3IU – International Units
4AT – alpha-tocopherol
2RAE
Magnesium (mg)
EATEN
EATEN
15
TARGET
11
Target
Target
12:36
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answer_1.docx
4. Sodium reflection: (6 points)
a. What was your average sodium intake? Are you above or below the standard? (1
point)
• The average sodium intake is 2370mg.day. this I can state is slightly above the needed
standard level.
b. What foods did you eat that contributed to your sodium intake? Are these foods
you usually consume in your eating pattern? (2 points)
• Foods which had the effect include the likes of salt from my food intake
• I took steak beef. These are the food I usually take in my pattern for eating
c. What are two specific dietary ways you could improve your sodium intake so
that it’s below the standard? If you were already below the standard, what are
two things you would continue to do in the future? (3 points)
• The use of less salt in time of cooking and also getting acquainted to land foods
5. Potassium reflection: (6 points)
a. What was your average potassium intake? Are you above or below the standard?
(1 point)
• The average potassium intake was 2253mg/day. This is below the average range
b. What foods did you eat that contributed to your potassium intake? Are these
foods you usually consume in your eating pattern? (2 points)
• I took vegetables, ate toasts. These foods make part of my routine meals.
c. What are two specific dietary ways you could improve your potassium intake so
that it meets or slightly exceeds the standard (no supplements)? If you already
met the standard, what are two things you would continue to do in the future?
(3 points)
• Eating a mango daily
• Eating a banana
6. Calcium reflection: (6 points)
a. What was your average calcium intake? Are you above or below the standard?
(1 point)
• My average calcium intake is 701mg/day. This is below the average intake needed
b. What foods did you eat that contributed to your calcium intake? Are these foods
you usually consume in your eating pattern? (2 points)
• I took milk
c. What are two specific dietary ways you could improve your calcium intake so
that it meets or slightly exceeds the standard (no supplements)? If you already
met the standard, what are two things you would continue to do in the future?
(3 points)
• Drinking a bottle of milk on a daily basis
• Eating increased diary products and bean products like milk biscuits and also fried
soybeans
7. Vitamin D reficio
12:37
ODD
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answer_1.docx
(3 points)
• Drinking a bottle of milk on a daily basis
• Eating increased diary products and bean products like milk biscuits and also fried
soybeans
7. Vitamin D reflection: (6 points)
a. What was your average vitamin D intake? Are you above or below the standard?
(1 point)
• My average intake of vitamin D was 116. This is below the level which is seen as
standard.
b. What foods did you eat that contributed to your vitamin D intake? Are these
foods you usually consume in your eating pattern? (2 points)
• I took milk and eggs
c. What are two specific dietary ways you could improve your vitamin D intake so
that it meets or slightly exceeds the standard (no supplements)? If you already
met the standard, what are two things you would continue to do in the future?
(3 points)
• I would need to eat an egg every morning
• In addition I need to drink a bottle of milk on a daily basis.
8. Iron reflection: (6 points)
a. What was your average iron intake? Are you above or below the standard? (1
point)
• My average iron intake is 11mg/day. This is the standard level needed
b. What foods did you eat that contributed to your iron intake? Are these foods you
usually consume in your eating pattern? (2 points)
• I ate vegetables and beef
c. What are two specific dietary ways you could improve your iron intake so that it
meets or slightly exceeds the standard (no supplements)? If you already met the
standard, what are two things you would continue to do in the future? (3 points)
• I meet the needed average
. In this case I would continue eating fruits
3: Activity & Eating Pattern Reflection (pages 6-7) (19.5 points
total)
Thoughtfully answer the questions below (limit to 50-200
words for the entire question (parts a-c]) and use specific
examples from your project and eating/activity pattern:
12:37
>>
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answer_1.docx
3 points)
• Drinking a bottle of milk on a daily basis
• Eating increased diary products and bean products like milk biscuits and also fried
soybeans
7. Vitamin D reflection: (6 points)
a. What was your average vitamin D intake? Are you above or below the standard?
(1 point)
• My average intake of vitamin D was 116. This is below the level which is seen as
standard.
b. What foods did you eat that contributed to your vitamin D intake? Are these
foods you usually consume in your eating pattern? (2 points)
• I took milk and eggs
c. What are two specific dietary ways you could improve your vitamin D intake so
that it meets or slightly exceeds the standard (no supplements)? If you already
met the standard, what are two things you would continue to do in the future?
(3 points)
• I would need to eat an egg every morning
. In addition I need to drink a bottle of milk on a daily basis.
8. Iron reflection: (6 points)
a. What was your average iron intake? Are you above or below the standard? (1
point)
• My average iron intake is 11mg/day. This is the standard level needed
b. What front that contributed to your iron intake Are these foods you
usually consume in your eating pattern. points)
• I ate vegetables and beef
c. What are two specific dietary ways you could improve your iron intake so that it
meets or slightly exceeds the standard (no supplements)? If you already met the
standard, what are two things you would continue to do in the future? (3 points)
• I meet the needed average
• In this case I would continue eating fruits
3: Activity & Eating Pattern Reflection (pages 6-7) (19.5 points
total)
Thoughtfully answer the questions below (limit to 50-200
words for the entire question (parts a-c]) and use specific
examples from your project and eating/activity pattern:
Nutrient
Standard*
3-Day Average
Intake
Intake as a % of Check (or
Standard highlight) if
below 100%
3128 kcals**
69.10 %
66 g**
112.63 %
275 g
99.15 %
38 g
32.46 %
900 ug RAE
40.15 %
600 IU
19.39 %
75 mg
36.00 %
Calories (kcals) 2161 kcals
Protein (g)
74.3 g
Carbohydrate (8)
272.7 g
Fiber (8)
12.3 g
Vitamin A (ug RAE) 361.3 ug RAE
Vitamin D (IU) 116.3 IU
Vitamin C (mg)
27.0 mg
Thiamin (mg)
Niacin (mg)
25.0 mg
Folate (ug DFE) 359.0 ug DFE
Vitamin B12 (ug)
3.2 ug
Sodium (mg)
2974.0 mg
Potassium (mg)
2253.3 mg
Calcium (mg)
701.67 mg
Iron (mg)
Zinc (mg)
10 mg
1.2 mg
1.2 mg
100 %
区区一区一区一区一区二区三区园区
16 mg
156.25 %
400 ug DFE
89.75 %
2.4 ug
133.33%
O
2300 mg
129.30 %
3000 mg
75.11 %
1300 mg
53.97%
11 mg
11 mg
100 %
11 mg
90.91 %

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