Your Personal Diet Analysis
Nutrition Assignment #3
1. Calculate your total daily caloric needs by completing the worksheet Calculating Energy
Needs. Record your results here. What activity level did you base this on? (5 points)
2. Visit the following web sites to compare your daily caloric calculations: (5 points)
http://www.caloriecheckbook.com At this site you will calculate calories needed for BMR
(Basal Metabolic Rate) and include activity calories.
BMR = PAL = Total =_________
(calories burned at rest) (burned thru activity) (total burned daily)
http://walking.about.com/cs/calories/l/blcalcalc.htm At this site you will calculate the calories
needed per day. Record the amount here ___________
* Compare the information from the two sites listed above.
* Are the numbers similar? If not what is the difference?
* What activity level did you base this on?
* How do the on line calculations compare to the number you calculated in #1?
3. Visit the following web sites to learn about and compare your BMI calculations. (5 points)
* What does BMI stand for?
* What calculation is used to determine BMI?
* What risks are associated with an above normal BMI?
Click on child/teen calculator, follow directions and find out your BMI
Record your results here.
Explain what your BMI number means in terms of your health.
Are you at a normal, low or high level?
Now click on Adult Calculator and see what your BMI is and compare to your child/teen BMI.
If you remain at your current weight into adulthood, is your BMI still in the same range?
If not, what range will you fall in then?
Is it a healthy or less healthy range?
4. Visit www.cyberdiet.com and the website below and complete the nutrition profile
activities. Record the data here. Print out both sets of results. (5 points each)
Energy Calculator: http://www.nat.uiuc.edu/energy/daily.html
5. Define superfoods and antioxidants and briefly explain their importance in our diets.
Include food sources for both. (10 points)
Define Superfoods –
Food Sources –
Define Antioxidants (in terms that you understand, do not cut and paste the technical definition)–
Food Sources -
6. Using your completed daily food record, use the following website to analyze your diet.
Go to - www.mypyramid.gov - click on Interactive Tools, Food Tracker, and then Assess your
Food Intake. Enter each food and drink for the 24 hour period you recorded.
After you have entered all the food and drinks, and the amounts you ate, click on “analyze food
intake” and then click on each of the following analysis versions and print out each one:
1. Calculate DG comparison
2. Calclulate nutrtient intakes from food
3. Calculate MyPyramid Stats
7. Using all of the information gathered in question #6 prepare an analysis of your eating
lifestyle. (50 points) This analysis is to be written in paragraphs using full sentences, not
one or two word answers.
A paragraph should be written for each of the topics listed below. Analysis should be no less
than 1 ½ page typed and double spaced.
1. What nutrients were lacking in your diet? (10pts.)
2. Did you eat the required number of servings from the food guide? (10pts.)
3. Do you ingest the proper number of calories for your energy needs? Use the information
learned from #1, 2, 3 & 4 above. (10pts.)
4. Are you active enough? Is your BMI healthy for your age and what does that mean? (5pts.)
5. What labs helped you to understand how to improve your food preparation and selection
skills and choices? (5pts.)
6. What specific improvements do you recommend for your eating lifestyle? (10pts.)
This analysis is to be thorough, detailed, in paragraphs, typed and double spaced. The
three charts from question number 6 need to be printed and handed in along with a copy of
this completed assignment.