Now that we have completed our initial analysis of our first two weeks of nutritional intake, we will look more closely at different aspects of our diet by nutrient category and provide adjustments we may like to make.  All questions posed in each category should be answered in paragraph and essay format.  Be sure to use complete sentences and proper paragraph structure (no bulletizing or question/answer format).  Check your grammar and spelling before submitting your final report.  Be sure to include your name, course title, and date. Organize your report with proper headings for each section.  For example, title your “carbohydrate” section with subtitles for each component you analyze (grain, fruit, vegetable).  Your written report should be submitted as a stand alone document.  Your Nutricalc Reports should be uploaded separately from your written report.

 

Be sure to upload all of the Nutricalc Reports you generated separately to the Canvas Assignment. You may also compose them as a single document for upload, but this is not required. Please note that you will not need to upload your NutriCalc reports for your energy balance or vitamin and mineral analysis sections of the report.

 

Your written nutritional analysis report must be submitted as a pdf or word document upload to Canvas.  Reports cannot be submitted by email or hard copy.

 

A Note on Plagiarism:

Your ‘turn-it-in’ score must be 16% or less to receive credit for your final report. There are copies of nutritional analysis reports on Course Hero and other online sites.  Copying these reports is considered plagiarism. Do not use online reports to complete your report, or copy any text directly from the internet.  You will receive a zero for the report if any of the text is found to be copied from the internet or other students.  Please complete the report in your own words using your own thoughts and ideas.

 

Use the NCP-O MYPLATE report (NOT The Bar Graph Report). For detailed answers to questions regarding specific food items that contributed to your nutrient intake, go to the ‘Single Nutrient’ tab on the NutriCalc Plus ‘Reports’ page and select ‘MyPlate-grains’ (for example) to obtain the information to answer the specific questions for your grains analysis. Be sure to include a copy of this and other reports generated in your uploaded documents.

 

In the sections below, you will see text highlighted in red.  This text provides further direction for finding the reports and answers to the questions asked on NutriCalc, in supplemental materials provided on Canvas, and in your text.

 

 

 

CARBOHYDRATE ANALYSIS (8 points)

 

Grains group

 

• Based on the amount suggested by the NCP program, did you eat sufficient, over, or under the requirement for grains?
  • This information can be found in the MyPlate Report…go to Reports, select “MyPlate”, select all days and meals (this is the default setting), view as a pdf report, save it as a pdf file or email it to Look at page two of the report to compare your consumed fruit, vegetable, and grains in comparison to the amount suggested to you by the NCP program. These are listed as bar graphs.
    • Example: “I ate x amount out of y amount suggested, so I fell short/met requirement/had too much.”
  • Provide the DGA recommendations for the grain group in terms of TYPES/QUALITY

of foods.

 

• For a look at DGA recommendations for healthy eating patterns, review the Dietary Guidelines for Americans and view pages 32 and 33 on Grains: Inside Healthy Eating Patterns-Customizing the Dietary

 

• Use your “MyPlate – Grains” report (Single Nutrient tab, Reports page) to identify the specific foods that contributed to your intake for this group (Use your single nutrient- grains report to answer these questions, not your MyPlate report noted Select ‘Single Nutrient’ on the reports page. Make sure that all days and meals are highlighted. Scroll down and select “MyPlate-Grains” as your nutrient, just above the ‘choose report format’ selection.  Choose pdf format and save it to your computer or email it to yourself. You should obtain a list of foods from your single nutrient report in order of the percent contribution to your total grain intake for your two weeks)
• Determine if the identified specifics were whole and which were refined.
  • What was the ratio of whole to refined or percentage of Be specific. (You should be able to evaluate and calculate this information on your own from the list of foods and servings from the single nutrient-grains report you generated).
  • Example: “I ate about 10 MyGrn servings from this group, of which 8 were whole

grain, so about 80% of my intake from this group was from whole grains.”

• What is a “grain” resource? Grain Resources (Links to an external)
• Is this grain a “whole grain” resource?
  • Whole Grain Products (please use the link)
• How close did you come to meeting the DGA recommendations? Start to think of some specific changes you want to make, in light of this (DGA recommendations for the grain group can be found at the link posted above: Pages 32 and 33 of Inside Healthy Eating Patterns-Customizing the Dietary Guidelines.

 

Present a list of the specific foods you would like to increase or decrease to meet the DGA recommendations for the grain group.

 

Vegetables group

 

• Based on the amount suggested, did you eat sufficient, over, or under the requirement for

veggies? (Get this information from the „MyPlate‟ report as described above)

 

• Example: “I ate x amount out of y amount suggested, so I fell short/met requirement/had too much.”

• Provide the DGA recommendations for the vegetables group in terms of TYPES/QUALITY of (Guidelines are posted under supplemental materials or you can use the link)

 

• Take a look at pages 28 and 30 of the Dietary Guidelines for Americans 2020- 2025

• Use your “MyPlate – Vegetables” (Single Nutrient tab on Reports page, chose MyPlate- vegetables as your nutrient for analysis) report to identify the specific foods that contributed to your intake for this

 

• Determine if the identified specifics were whole and which were refined. Did you eat fresh vegetables or processed vegetables in packaging including other components like cheese or milk? (for example)
• What proportion were green leafy veggies? Be
  • What about other brightly colored veggies (e.g. red, orange or yellow)?
  • Example: “I ate about 9 MyVeg servings during my food diary, and about 1/3 of these were leafy green, 1/3 were yellow/red and 1/3 were starchy veggies like corn and”
• How close did you come to meeting the DGA recommendations? Start to think of some

specific changes you want to make, in light of this information.

 

• For a review of MyPlate vegetable recommendations:  MyPlate-Vegetables(You can also use the Guidelines posted on Canvas)

 

Make a list of specific vegetables/vegetable products you would like to increase or decrease to meet healthy eating guidelines and DGA recommendations.

 

 

 

Fruit group

 

• Based on the amount suggested, did you eat sufficient, over, or under the requirement for fruit? (MyPlate Report-bar graph)
  • Example: “I ate x amount out of y amount suggested, so I fell short/met requirement/had too much.”
• How close did you come to meeting the DGA recommendations? Start to think of some specific changes you want to make, in light of this (DGA guidelines posted or link below)

 

• Dietary Guidelines for Americans 2020-2025 pages 28 and
• Use your “MyPlate – Fruit” (Single Nutrient tab, Reports page, “MyPlate fruit” for your nutrient) report to identify the specific foods that contributed to your intake for this (Please identify these foods in your analysis, are they whole or refined?)

 

• For a review of MyPlate fruit recommendations:  MyPlate-Fruit

 

 

 

Make a list of specific fruits/fruit products you would like to increase or decrease to meet healthy eating guidelines and DGA recommendations.

 

 

 

Lipid Analysis (8 points)

See the pdf document NutriCalc Plus Lipid Analysis posted above for detailed directions for this report.

 

Instructions

 

Please prepare your report in paragraph format with headings and upload it as a text entry or document (pdf, doc, docx).  Don’t forget to also pdf and upload all NutriCalc Reports that were generated for this assignment.  Do not include any text from the assignment.  You do not want to write it in question/answer or bulletized format. It is a report that should be written in paragraph format with proper spelling, grammar and paragraph structure. See below for an example.

 

Using your MYPLATE report (NOT The Bar Graph Report). Answer the following questions. Remember to use complete sentences in your analysis.  Do not look at the Bar Graph Report at this time. Do not focus on reading anything specifically about how many grams of fat you ate yet.  Follow the directions as they are posted below and you will not get lost in your nutritional analysis here!

 

Fat and Oil group

 

• Use the „Single Nutrient‟ report function to find your “Exchanges Fats”.
  • How did you fare in this category?
  • Which specific foods contributed to your intake for this group?
  • What was your proportion from plant sources versus animal sources? (Be specific)
  • Example: “I had quite a bit of fats/oils in my dietary I used vegetable oil and olive oil to cook 7 times and used about a tablespoon of butter every morning on my toast. I also ate about two ounces of cheese each day, and mayonnaise on my sandwich at lunch. All in all, about 1/2 of my servings were from plant sources and 1/2 from animal sources” (do not just submit a list of food items, this is already given on your nutritioncalc plus report).

 

To produce the reports and answer the questions listed above:

 

1. Go to the “Single Nutrient” report tab and press „select‟

 

2. Make sure all days and meals are selected (this is the default setting).
3. Under the Nutrient to select (for your single nutrient report) choose “Exchange-Fat”
4. Choose the report format as a „pdf‟ file
5. Select “View Report”
6. The report generated is called: Single Nutrient, Exchange-Fat: This report will list for you all of the different sources of fat (or the single nutrient you selected) in your two week dietary intake with an estimate percent of total intake and an estimated serving amount for each.
7. Make sure to save the report as a PDF (this is the default setting) or have it emailed to
8. Answer the above questions using the Single Nutrient Report you just Use the example provided to guide you. You should report the different kinds of fats you consumed, the serving amounts (ex. 1 tbsp, 1 cup, 1 oz) you regularly consumed at a meal.  Remember, this initial portion of the report is a qualitative assessment of your fat consumption for the entire two week period.  A quantitative analysis continues with the rest of the questions below.

 

Calories from Fat

 

• Now take a look at your “Calories from Fat” (Use the graph called “SOURCE OF

CALORIES,” not the one that says, “SOURCE OF FAT”.)

• What percent of your total caloric intake actually came from lipids?
• What percent of your total caloric intake came from saturated fat?

 

To answer the questions above, complete the following steps:

 

1. Go to the Reports Tab
2. Select “Macronutrient Distribution”
3. Select all days and meals
4. Choose pdf format and view Be sure to save the report as a pdf file
5. When you view the report you will see a pie chart and table for „source of calories‟ and a pie chart and table for „source of fat approx‟. Use the pie chart and table for „source of calories‟ to answer the questions

 

DGA Recommendations for fats and oils

 

• Provide the DGA recommendations for the fats and oils group in terms of TYPES/QUALITY of
  • What is one serving of a fat or oil measured as? How many servings should you have daily?
  • How close did you come to meeting these recommendations? Use the link below or go to Supplemental Materials to investigate further and add more analysis to your
    • More Key Topics – Use Oils and Limit Saturated Fat (Links to an external )
    • MyPlate – Rethink Fats (Links to an external)

 

o

• Dietary Guidelines for Americans 2020-2025 pages 35 and 44 (Links to an external)
• AHA Suggested Serving Size (Links to an external site.)

 

To answer the questions above, review the DGA recommendations for the fat and oils group. What are they in terms of types and quality of foods?  The DGA recommendations can be found under the „Modules‟ tab of our Canvas class site. Select “Modules” and then scroll down to the first file listed under the “Supplemental Materials” heading.  This file is called “2020- 2025_Dietary_Guidelines.pdf”.  You can either download the file or view it on the Canvas site. You can also go to this file by selecting the link above.

 

You can also view this information in your textbook in the Lipids chapter or choose

the MyPlate.Gov (Links to an external site.) links posted above to view this information online.

 

AHA Recommendation for Fats and Oils

 

• American Heart Association (AHA) or Institute of Medicine (IOM) recommendations
  • What is the fat intake recommend by AHA (or IOM) ?
    • If you use other credible sources for your information, cite your
  • Does your intake fall within these recommendations?
    • Example: About % of my total caloric intake came from Since the recommended intake is  % to    %, my intake did/did not fall within the range.
    • American Heart Association Dietary Fats (Links to an external)
    • American Heart Association Dietary Recommendations-Saturated Fat (Links to an external )
    • AHA Suggested Serving Sizes (Links to an external)

 

You should be able to answer the above questions using sources from the lipids chapter in your textbook, slides from our class lecture on Lipids or by reviewing the links posted above.

 

Saturated fat

 

• Use the „Single Nutrient‟ report function to find your “Saturated Fats”.
  • What were your top three DIFFERENT sources of saturated fat?

 

To answer the question above, go to the reports tab.

 

1. Select “single nutrient‟ from the reports
2. Select all days and meals (This is the default setting)
3. Choose „saturated fat‟ as your nutrient, pdf, view report and save as a pdf file
4. The top three sources for your saturated fat should be listed first on your list of foods for

this „nutrient‟

 

 

 

• What is the maximum amount of our total caloric intake that should come from saturated fat? (Keep in mind that this is the amount that is not to be exceeded – it’s not your goal for )

 

You should be able to answer this question using your slides from the Lipid Lecture and your textbook under the lipids chapter.  You can also look online under the links posted above.

 

• How did you do in the saturated fat department?
  • Example: About  % of my total calories came from saturated The AHA recommends that the maximum amount we should consume is          %, but actually my GOAL for intake should be                            because             . In light of this information, I think that I….

 

To answer the question above, you can look at your macronutrient report and view your saturated

fat intake from the „source of calories‟ table and pie chart.

 

Cholesterol intake

 

• What is the American Heart Association recommendation for the maximum amount of cholesterol that one can safely consume each day? (Keep in mind that this is the amount that is not to be exceeded – it’s not your goal for ) You will find this information in our lecture on dietary guidelines, lipids and in your online or recommended textbook.
• Ideally, what should your goal be for dietary cholesterol, and why?
• Using the “Bar Graph” How many milligrams of cholesterol did you consume per day, on average?
• Use the „Single Nutrient‟ report function to find your cholesterol
  • What were your top two DIFFERENT sources of cholesterol?

 

To answer the questions above, you can view information from your text, class lecture notes and online as posted above. To obtain the „Bar Graph‟ report go to the reports page, select „bar graph report‟ and view your daily mg of cholesterol that was calculated for the entire two week period you tracked your food intake.  Compare this with the recommendation for cholesterol.

 

To find your top sources of cholesterol intake use the single nutrient report and choose

„cholesterol‟ as your nutrient. The first two different food items listed should be your top two sources for cholesterol.

 

PUFA (Polyunsaturated Fatty Acids) and MUFA (Monounsaturated Fatty Acids) intake

 

• Which two polyunsaturated fats are essential fatty acids?
• What is the American Heart Association recommendation for PUFA/MUFA intake?
• AHA Polyunsaturated Fats (Links to an external)
• AHA Monounsaturated Fats (Links to an external)

 

• AHA Fish and Omega 3 Fatty Acids (Links to an external)

 

You should be able to answer the questions above based on your text, lecture notes, DGA guidelines and posted link above.

 

• “Calories from Fat” (Again, this can be found as a pie chart and table under the Macronutrient Distribution Report, as described above)
  • What percent of your total caloric intake came from polyunsaturated fat?
  • What percent of your total caloric intake came from monounsaturated fat?
• How do you feel about your average PUFA and MUFA fat intake?
  • Example: “The recommendations were that I get about % of my calories from PUFAs and MUFAs, and I actually got about _                           % of my total calories from PUFAs and In light of this information, I think that I did need more/less PUFAs/MUFAs in my diet.”
• Use the „Single Nutrient‟ report function to find your polyunsaturated fat
  • What were your top two DIFFERENT sources of polyunsaturated fat?
• Use the „Single Nutrient‟ report function to find your monounsaturated fat
  • What were your top two DIFFERENT sources of monounsaturated fat?

 

 

 

To find your top sources of polyunsaturated and monounsaturated intake use the single nutrient reports and choose each one as your nutrient, as described above.  The first two different food items listed should be your top two sources.

 

Lipids Conclusion

 

Review your lipid intake in light of the information you have analyzed based on the reports generated above.  How would you adjust your lipid intake?  Make a list of specific foods you would add, reduce or eliminate from your diet.

 

·         Protein Analysis (8 points)

Protein

 

• What is the RDA for protein? (HINT: it‟s not a single number, it‟s a for

Don‟t forget units)

• Based on your weight and the protein RDA, how many grams of protein did NCP- O recommend that you should eat in a day? (Look at your recommendations report)
• Look at your “Bar Graph” report: How many grams of proteins did you consume per day, on average?
• Which kinds of food provide protein?
• MyPlate – Protein (Links to an external)
• Dietary Guidelines for Americans 2020-2025 pages 33 and 34 (Links to an external)

 

• Protein contribution to total caloric intake:
  • What is the % range for protein intake? Does your intake fall within the recommended range?
  • Use the “Calories and Fat” report; What percent of your total caloric

intake actually came from protein?

• Based on the recommendations and your answers to the two previous questions, was your protein intake too low, too high, or just about right?
• Do you need more/less grams of protein, or do you need more/less protein relative to carbs and lipids? Or both?

 

 

 

Milk and Dairy Group

 

• Take a look at your intake for the milk Based on the amount suggested, did you eat sufficient, over, or under the requirement for dairy?
  • Example: “I ate x amount of y amount suggested, so I fell short/met

requirements/had too much.”

• Provide the DGA recommendations for the milk group in terms of TYPES/QUALITY of
  • How close did you come to meeting these recommendations? If you are lactose intolerant or simply do not include dairy in your diet, review non- dairy products that fit this category when planning
  • Dietary Guidelines for Americans 2020-2025 pages 33 and 34 (Links to an external)
• Use your “MyPlate-Milk” report to identify the specific foods that contributed to

your intake for this group.

• What proportion were low-fat or fat-free? Be
• Example: “I had about 6 MyDairy servings, and 5 of these were low-fat or fat-free.
• MyPlate-Dairy (Links to an external)

 

 

 

Meat/Beans/Poultry/Fish/Nuts/Eggs group

 

• Based on the amount suggested, did you eat sufficient, over, or under the requirement for protein?
  • Example: “ I ate x amount out of y amount suggested, so I fell short/met requirement/had too much.”
• Provide the DGA recommendations for the protein group
• Use your “MyPlate-Protein” report to identify the specific foods that contributed to your intake for this group such as meats, beans,
  • What proportion were from plant/animal sources?
  • Example: I ate 4 servings of red meat and had 3 servings of legumes. I had chicken twice, so about 1/3 came from plant and 2/3 from animal

 

• How often did you eat fish?
• How often did you eat beans/legumes?

• How close did you come to meeting the DGA recommendations? Make a list of specific changes you want to make in light of this List the specific foods you would like to increase, decrease or eliminate from your diet.
• MyPlate-Protein

 

 

 

Energy Balance Analysis (8 points)

Instructions

 

Please note: It is not necessary to submit the reports generated by the NutriCalc software for the energy balance or micronutrient analysis sections. You may submit only your written reports for these sections.

 

In your written report, answer the following questions:

 

Calorie Intake

 

• Look at your recommendations list
  • How many calories did the software recommend for you?
  • “Bar Graph Report”: The first item listed is your daily caloric intake, what was yours?

 

Energy Balance

 

• When you compare your recommended to actual caloric intake, are you predicted to maintain, gain or lose?
  • If you predict a gain or loss, how many calories did you eat over or under the recommended amount?
  • What would your average weight gain/loss be per day? (remember that one pound of fat is about 3500 kcal)
  • Did you actually experience the predicted change?
  • How much weight would you gain/lose in a month? (remember, small daily changes add up)
  • If you did not experience the predicted change, explain
• What is your current BMI? What is your waist to hip ratio (waist circumference/hip circumference)?
  • A healthy range for Men is 0.95 and <0.8 for Women, is your ratio within the healthy range?
• Take a look at your NutriCalc input and identify two positive dietary habits you might like to
• What negative habits do you think might be affecting your health?

 

• Review your previous Nutritional Analysis assignments and paste the lists of foods from your lipids/carb/protein analyses that you would like to increase and
  • How will your proposed increases/decreases affect your energy balance?
• Conclude by modifying your cumulative, bulleted lists of foods to increase/decrease so they reflect your new plans in light of your MyPlate, carbohydrates, lipids, protein and now your energy
  • Example: If you originally said, “I need to add at least two servings of whole grain each day” but then this week you discovered you‟re taking in more calories than you‟re using and are predicted to change weight, you probably can‟t add those two whole grains without concurrently decreasing or eliminating something

 

Vitamin and Mineral Analysis (all values can be found on your Bar Graph Report) (8 points)

 

Please note: you will not need to upload the NutriCalc reports generated for this section.  Please be sure to write in paragraph format and pay attention to the final overall analysis of your nutritional intake this quarter and what you have learned in the course regarding nutrition.  Don’t copy and paste any text from the assignment or the NutritionCalc Plus reports in your written report. Check your report for complete sentences, proper grammar and spelling before you submit it.

 

Vitamin Intake

 

• Vitamin D
• List your Vitamin D intake, did it meet your DRI goal?
• What is the UL for Vitamin D, did you exceed it? What were your top three sources?
• List the same information (intake DRI, UL, did you exceed it and top three sources) for Vitamins A, E, Thiamin, Riboflavin, Niacin, Vitamin B-6, Folate, Vitamin B-12 and Vitamin C.
  • For Vit A, what is the difference between a retinoid and carotenoid? How do these relate to your top three sources of Vitamin A?
• Look again at your cumulative list of foods to increase/decrease. Will the changes you propose also adjust your vitamin intake to appropriate levels? Focus on Vitamins D, C, A, K and
• Are there any additional changes you need to make to adjust your vitamin intake?

 

 

 

Mineral Intake

 

Now look again at your Bar Graph Report and answer the same questions (Intake vs. DRI, UL, did you exceed it, and top three sources) for:

 

• Calcium, Iron, Magnesium, Phosphorus, Potassium, Sodium, and
• How are you feeling about your balance of sodium and potassium intake?

 

• Are you at risk for any mineral deficiencies?
• Could the foods in your cumulative list to increase/decrease address these mineral issues?
• If you will still have mineral imbalances, propose specific modifications to your diet to address
• Make any final update/change to your food list to increase/decrease to address vitamin or mineral needs in your

 

Take a look again at your cumulative list of foods to adjust provided in the energy balance analysis section of your report.  Make any final update/change to your food list to increase/decrease based on your vitamin and mineral needs and current intake.

 

Conclusion

Summarize your findings from your dietary analysis.  How does your understanding of the components of a healthy diet compare to your assignment posted during the first week of class? Evaluate your understanding of Human Nutrition now that you have completed the course. Were there any major surprises?  What was the most interesting thing you learned in class this quarter?