Diet Analysis
Introduction:
A building such as the Rosati Kain High School was built of the materials brought
to the work site. Similarly, our bodies depend on the materials that you put into them to
build the skin, muscles, bones, nerves, etc. If some of the materials, called nutrients, are
missing, important body molecules of the cells or tissues cannot be produced. Over
time, these missing structures affect the functioning of the body
Your body depends on the foods you eat as its source of protein, carbohydrate,
lipids, nucleic acids, vitamins, minerals, water, etc. Unless you provide all of the
nutrients your body needs, you limit your body‟s ability to make the essential structures.
Too many Americans are overweight or even obese. They eat too much of the wrong
kinds of foods. To avoid gaining excessive weight, too many younger (and older) people
try to avoid eating as long as possible, then they grab the quickest, easiest (usually junk)
foods that often have excessive carbohydrates and fats but few, if any, of the many
vitamins, minerals and fiber needed by your body. Going without food seems to shut
down the metabolism so your body stores energy VERY efficiently, often the opposite of
the desired effect.
For this analysis to be worth the time you exert on it, it must analyze your
“typical” diet. You will NOT be graded on your choice of foods but your ANALYSIS
of how healthy your diet is. Once you are familiar with “MyPyramid.gov” web site, you
can return to this web site at any time, even years from now for a quick analysis of your
diet.
Resources:
MyPyramid.gov is an excellent, reliable resource for learning about your dietary
needs. This web site is monitored and continually updated by the Department of
Agriculture as new dietary data becomes available.
Time:
This project is time consuming but may be the most important thing you do in
Anatomy this year. This project will be due near the end of the first quarter. It takes time
so plan to do it early so you have time to complete the analysis come thoroughly.
Process:
Accurately record EVERYTHING that enters your mouth along with the quantity of
the food for a minimum of 5 days. You do not have to choose consecutive days. Each
chosen day should represent a “normal” day of eating, not one when you do not feel well
and eat little or eat excessively--unless this happen fairly often. You can earn 5 extra
credit points for analyzing your diet for 7 days. (The longer you follow the process, the
more reliable the diet analysis should be.)
If you cannot find a food on the food intake list of the web site such as a sandwich
you made to your own specification (extra cheese, onion and tomato, etc.), you will need
to be enter each ingredient of the sandwich ie. bread, 4 thin slices of roast beef, 2 thick
slices of cheddar cheese, lettuce, 1 Tbsp mayonnaise, etc. separately. Homemade
casseroles often require additional entries to make them accurate. You might look for the
closest option and then add additional ingredients.
Diet Analysis Research
Turned in before the Diet Anaysis
Answer the following questions fully stating the question first. as well as the number of
the question. You may format and highlight your answers as you wish.
(You will find these answers “Inside the Pyramid” of the MyPyramid.gov web site.)
PS. Make an effort to learn this material as you answer the questions. There will be a
quiz on it the day this part is turned in and you will have limited time to complete the
quiz. This section is not turned in with your final Diet Analysis if you have already been
quizzed on it. This Research for the Diet Analysis turned in the day of the quiz is worth
25 pts. The quiz will be worth 25 pts.
1) In the „MyPyramid.gov” web site, how reliable should this data be? Why? Anatomy
students from previous classes have often used search engines such as Google or Yahoo
to get information about vitamins, minerals. etc. They often cited information from
“.com or commercial ” web sites. How reliable would this information be? Why? How
reliable would you consider a web site that ends with “.edu” ? Explain.
2) State (and number) 5 examples of each of the 2 types of Grains. Be sure to state the
amount that would be equivalent to 1 oz.
b) How do refined and whole grains differ? What are the advantages of each
category of grain? What are enriched grains?
c) Number and state 10 foods you might eat to get the equivalent of one ounce of
grains, circle those that are whole grained including popcorn.
d) State 3 tips that you might consider to get more whole grains in your diet.
e) State 3 health benefits of grains, especially whole grains.
f) State the nutrients that are frequently found in grains and how these nutrients are
valuable to your body.
g) List several tips that you find useful in meeting your grain requirements each day.
3) List the 5 Subgroups of Vegetables, then number and state 6 examples of each
subgroup that you might find palatable. Be sure to include THE AMOUNT that
would be equivalent to 1 cup of the Vegetable group.
b) State 6 health benefits of eating vegetables.
c) List 6 nutrients and another health benefit found in vegetables and why these
nutrients are helpful.
**d) Why does one need a large variety of vegetables to fulfill your vegetable
requirement instead of just large quantities of French fried potatoes? Also, state
several negatives of eating French fries as your vegetable.
e) State 3 tips that you might consider to get more vegetables in your diet.
4) What quantity of fruit does a young woman your age generally need if she exercises no
more than 30 minutes of moderate exercise?
b) Number and state the amount of six different fruits that might help you meet
one of your cup(s) of fruit. Chose fruits you might select in your diet.
c) What quantity of dried raisins, apricots or prunes would be equal to one fruit
unit (1 cup)? Why?
d) What dietary benefits do fruits have in common with the vegetable group?
e) What nutrients are found in fruit and what benefits do they have?
f) Why are fruits preferable to fruit juices? Why is it preferable to have a large
variety of fruits in your diet?
g) List several fruit tips that you find useful to be sure you eat enough fruits..
5) List 9 items that are important examples of the Milk group, stating the quantity
needed to be equal to 1cup milk.
b) List 3 items that have milk as its origin but that are not included in the milk
group? Why aren‟t they included?
c) Why are milk and milk products so important to infants and adolescents?
d) Why are low fat or fat free milk items preferable?
e) List the 4 most common nutrients found in milk and milk products, stating the
function of each nutrient for your body.
f) Define HDL and LDL. Why are they important? Which is preferable and why?
(Use your text (498) as a reference.) (Important since part of most physicals.)
g) State different kinds of foods other than milk products that are naturally calcium
rich and are low in calories & have other nutrients.
6) Name 8 categories of food that are included in the meat & beans group. Be sure to
include the quantity that would represent one ounce. (State the most complete name
for this category.)
b) State 3 foods in this group that are high in cholesterol.
c) How many ounces of the meat and bean group are needed by women your age
that exercises less than 30 min. of moderate exercise daily?
d) List 6 important nutrients that one obtains from this group and the reason these
nutrients are important.
e) Why are diets high in saturated fats and thus cause LDL problematic? Name
several foods that would meet this standard?
f) Why are diets high in cholesterol problematic? What foods are in this category?
g) What is the advantage of eating fish, nuts and seeds as units of your meat and
bean group? Explain PUFA and MUFA.
h) Summarize the tips for wise use of meats and beans group.
i) What nutrients are most likely to be lacking from vegetarian diets? Why are these
nutrients important?
k) Too often students assume that salami, pepperoni and bacon are good meats to eat.
Why are these tasty foods poor choices for the meat and bean group. What
makes them poor choices?
7) Give 5 examples of oils and then 5 examples of solid fats. How can one tell these
lipids apart (by looking at them)? Which type of lipid is better for you?
8) What are discretionary calories? Give examples of discretionary calories.
b) In a normal diet, what range of calories should be discretionary calories? What
foods usually include discretionary calories?
***c) What is the result of too many foods eaten in what should be considered
discretionary calories group? Why?
9) According to the Dietary Guidelines, what is a healthy diet?
10) Define and list 5 examples of Moderate then 5 examples of Vigorous Activity.
Procedure:
1. Log on to “www.MyPyramid.gov”. Enter your personal data including an estimate of
your physical activity. Select a “ Login Username” and “Password” (Record this
information for your records) so that the program will do most of the calculating for you.
2. Double Click on the My Pyramid Tracker under Subjects. After this initial log in,
you will go to Assessment and “Assess Your Food Intake.” If you take the time to
Assess your Physical Activity, your data will be more accurate especially if you are an
athlete or exercise regularly but it will take time since you have to account for 24 hours
of activity. Include a print out of your physical activity sheet, if you chose this option.
(Few students do this time consuming option, although it might be helpful to get an idea
of the normal exercise you do.)
3. Complete the Personal Profile so calculations include your age, gender, height,
weight and estimated activity level. (You can change the date if you need to tabulate a
diet on a date other than the current date. Be sure the date you enter is EXACTLY like
the date format used by the web site, 9/26/2006, if you use 09/26/06 the web site may
think you are entering another date and your food intake may be duplicated.)
4. Proceed to food intake to enter each food you ate on the first day of your diet. Keep
in mind if you are eating cereal with milk, you must enter the milk and sugar separately.
(Toast would not the include any butter or jelly unless added separately etc.)
You will need to enter the appropriate quantity for each food item (you will have a
list of options to select from) and the number of these quantities you ate. “Save and
Analyze” your data or it will not be stored. (If you need to add another food after asking
the program to analyze your diet, be sure to “Reset the values” button,)
4 Print your food record for each day after you have entered all the food consumed for
that day.
5. Print the Dietary Guidelines for each day of your diet. This is based on the quantity
of each of the major food groups required in a good diet for someone of your age, sex and
level of physical activity.
6. Click on the Nutrient Intake for a specific analysis of nutrients. Print the specific
Nutrient Intake for each day. This includes 28 nutrients; Selenium, Potassium and
Sodium being the last 3 with the desired quantity you should include with each day‟s
data.
7. The Healthy Eating Habits part of the website is under construction and cannot yet be
used. The data for your analysis comes from the colored sheets you picked up in class.
8. Be sure the DATE the diet was eaten is on the upper right hand corner of each page
with data for that day.
Paper clip the pages of the Diet Analysis together FOR EACH DAY. (The whole Diet
Analysis will be clamped together to be turned in to me.)
IV. TABLES for the AVERAGE Daily Food Groups and the TABLE for the 28 Specific
Nutrients (Both of these tables will be given to you on colored paper so you and I can
find them.) Fill each table out completely including units.
Double Space the rest of this report.
***V. Your VERY IMPORTANT Analysis. From the Anatomy website, download the
following questions and include them BEFORE your answer for each of the following
questions. Use the data from the data tables to support your statements about the quality
of your diet.
A. Benefits
1) List the food groups where the Dietary Guidelines (DG) WERE MET (with the
percentage close to those recommended.) (include the % from your diet.) This is a
VERY important list that makes your diet a strong healthy diet if it includes all or
most of the DG groups.
2) List the nutrients you do NOT want to be as high as 100% and certainly not
above 100% on separate lines. State why each of these nutrients needs to be
limited in amounts in your diet. Be complete.
3) List (and Number) your specific nutrients that met the RDA on separate lines
(that is where your % was very close to or even above 100%, if that is appropriate).
Be sure to include the % of the RDA for each nutrient of your diet. Do not forget to
number each of the nutrients for which you met the RDA. This is an important list. I
hope it is very long.
B. Deficiencies of your diet
***4) On separate lines, list the food groups that had averages less than the Dietary
Guidelines then state the % of RDA for each group. (Each food group is listed on a
separate line.) After each deficient food group, bullet all of the important facts that
state why this deficient food group is important to you, include the nutrients that would
have been available had you eaten more of this group and why these nutrients are
important. Do not “copy and paste” this information. Be VERY complete. Your
grade will reflect the completeness of this and other sections of your lab report. State
the source(s) you used to get information about each deficiency. If you do not use the
“MyPyramid.gov” web site, you must use a site whose data comes from peer reviewed
scientific papers. Since anyone can put anything on many web sites, the information
you use must be verified, reliable data. You will also want to refer to the last half of
Chapter 14 of your text. (Look at Table 14.3, page 457, etc)
5) List the specific nutrients for which you did not meet the RDA and your % if it was
less than 95% of RDA. (Each nutrient deficiency should be listed on a separate line
and numbered.) As in number 4, state the reasons this nutrient is important to your
diet. Be very complete since these missing nutrients could affect your life if you do
not change your diets in the future. Do not include nutrients that should be less than
100% in a good diet.
General questions about your diet.
6) Discuss your discretionary calories and what changes, if any, should occur in your
diet with regard to discretionary calories. Look at your Food Records and circle
the foods you ate that included discretionary calories (Extra Sugars, Fats,
Cholesterol, or Alcohol. Etc.) List the foods that provided many of your discretionary
calories.
7) How much of your dietary grains were whole grains? List the whole grains you
consumed. Are many of the other grains enriched or fortified? It is important to look
for this on the wrappers. Why?
8) How much variety do you have in the vegetable group? Why is it important to have
variety? List the vegetables other than potatoes that you ate. List the yellow or green
vegetables then in another list, any veggies in the dried beans and peas group?)
9) How much variety do you have in the fruit group from day to day? List the fruits you
consumed in this diet. How much of your fruit requirements is juice? What are you
missing in the juice you would get from fruit?
10) How much variety do you have in the meat group? List all the protein choices you
ate. Are most beef, pork, turkey or chicken? Name 4 choice you could have chosen
that would have added variety beyond these meats? Why are salami, pepperoni and
bacon considered to be largely discretionary calories rather than good meat choices?
11) How much fiber was in your diet? What pyramid groups would add the most
fiber? Why are these pyramid groups higher in fiber?
12. Some dieticians feel that the milk group is particularly important to ages 19-30.
What crucial elements are found in milk? How did your diet relate to your RDA for
these minerals?
13. Describe your level of physical activity and how this relates to your diet.
14. How well did your diet meet the caloric guidelines for a healthy young woman your
age, height, etc.? Discuss this and its effects on your body.
15. After this analytical study of your diet, what could or should you change to make
your diet healthier so that you improve your chances of living a long, healthy life?
List every positive feature of your diet.
Then list every negative feature of your diet.
From these lists, you deduce your conclusion.
VI. Conclusion: (In 1 sentence, maximum of 2), state your conclusion about your diet
and how well it supplies the needed nutrients for your body.
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Order of your Diet Analysis when it is turned in. (Use a big clamp to hold the pages
together):
I. Cover Sheet with your name, date due and whether you chose a 5 or 7 day project .
Please leave most of this sheet blank.
II. TABLES for the VERY IMPORTANT AVERAGES of your Food Groups and
for the 28 Specific Nutrients (on colored paper).
III. Paper clip or staple Each DAY‟s data together in the following order:
1) Print out of the food record, or list of food items, with quantity, consumed. Dated.
2) Print out of the Dietary Guidelines, dated
3) Print out of the Specific Nutrient Intake for each day, dated
***IV. Your VERY IMPORTANT Analysis (Double spaced.) that lists then
summarizes of all the benefits then the deficiencies of your diet and finally draws
a conclusion based on the data listed about how beneficial or problematic your
diet is. This includes the typed answers to the questions regarding your diet.
Question # 15 is the final data summary that allows you to support the statement you
deduce in your conclusion of how good your diet is (or isn‟t). As a result, your
conclusion is a convincing summary based on the data you ascertained about your
diet.
V. Conclusion: (1 sentence or 2 sentences, max.)