basim's Nutrients Report 09/26/16 - 12/26/16 Your personal Calorie goal is 2000. Your plan amounts are based on meeting your nutrient needs. Nutrients Target Average Eaten Status Total Calories 2000 Calories 1511 Calories Under Protein (g)*** 56 g 74 g OK Protein (% Calories)*** 10 - 35% Calories 20% Calories OK Carbohydrate (g)*** 130 g 177 g OK Carbohydrate (% Calories)*** 45 - 65% Calories 47% Calories OK Dietary Fiber 38 g 19 g Under Total Sugars No Daily Target or Limit 70 g No Daily Target or Limit Added Sugars < 50 g 21 g OK Total Fat 20 - 35% Calories 35% Calories OK Saturated Fat < 10% Calories 13% Calories Over Polyunsaturated Fat No Daily Target or Limit 8% Calories No Daily Target or Limit Monounsaturated Fat No Daily Target or Limit 11% Calories No Daily Target or Limit Linoleic Acid (g)*** 17 g 11 g Under Linoleic Acid (% Calories)*** 5 - 10% Calories 7% Calories OK Linolenic Acid (% Calories)*** 0.6 - 1.2% Calories 0.7% Calories OK Linolenic Acid (g)*** 1.6 g 1.1 g Under Omega 3 - EPA No Daily Target or Limit 86 mg No Daily Target or Limit Omega 3 - DHA No Daily Target or Limit 209 mg No Daily Target or Limit Cholesterol < 300 mg 380 mg Over Minerals Target Average Eaten Status Calcium 1000 mg 740 mg Under Potassium 4700 mg 2631 mg Under Sodium** < 2300 mg 2212 mg OK Copper 900 µg 1231 µg OK Iron 8 mg 12 mg OK Magnesium 400 mg 229 mg Under Phosphorus 700 mg 1176 mg OK Selenium 55 µg 117 µg OK Zinc 11 mg 9 mg Under Vitamins Target Average Eaten Status Vitamin A 900 µg RAE 861 µg RAE Under Vitamin B6 1.3 mg 1.5 mg OK Vitamin B12 2.4 µg 3.0 µg OK Vitamin C 90 mg 92 mg OK Vitamin D 15 µg 8 µg Under Vitamin E 15 mg AT 8 mg AT Under Vitamin K 120 µg 157 µg OK Folate 400 µg DFE 394 µg DFE Under Thiamin 1.2 mg 1.5 mg OK Riboflavin 1.3 mg 1.8 mg OK Niacin 16 mg 15 mg Under Choline 550 mg 333 mg Under Information about dietary supplements. *** Nutrients that appear twice (protein, carbohydrate, linoleic acid, and linolenic acid) have two separate recommendations: 1) Amount eaten (in grams) compared to your minimum recommended intake. 2) Percent of Calories eaten from that nutrient compared to the recommended range. You may see different messages in the status column for these 2 different recommendations. javascript:void%20window.open('http://ods.od.nih.gov/'); basim's Nutrients Report 09/25/16 - 09/25/16 Your personal Calorie goal is 2000. Your plan amounts are based on meeting your nutrient needs. Nutrients Target Average Eaten Status Total Calories 2000 Calories 1674 Calories Under Protein (g)*** 56 g 65 g OK Protein (% Calories)*** 10 - 35% Calories 16% Calories OK Carbohydrate (g)*** 130 g 197 g OK Carbohydrate (% Calories)*** 45 - 65% Calories 47% Calories OK Dietary Fiber 38 g 14 g Under Total Sugars No Daily Target or Limit 90 g No Daily Target or Limit Added Sugars < 50 g 52 g Over Total Fat 20 - 35% Calories 38% Calories Over Saturated Fat < 10% Calories ...

1. basim's Nutrients Report 09/26/16 - 12/26/16
Your personal Calorie goal is 2000. Your plan amounts are
based on meeting your nutrient needs.
Nutrients Target Average Eaten Status
Total Calories 2000 Calories 1511 Calories Under
Protein (g)*** 56 g 74 g OK
Protein (% Calories)*** 10 - 35% Calories 20% Calories OK
Carbohydrate (g)*** 130 g 177 g OK
Carbohydrate (% Calories)*** 45 - 65% Calories 47% Calories
OK
Dietary Fiber 38 g 19 g Under
Total Sugars No Daily Target or Limit 70 g No Daily Target or
Limit
Added Sugars < 50 g 21 g OK
Total Fat 20 - 35% Calories 35% Calories OK
Saturated Fat < 10% Calories 13% Calories Over
Polyunsaturated Fat No Daily Target or Limit 8% Calories No
Daily Target or Limit
Monounsaturated Fat No Daily Target or Limit 11% Calories No

2. Daily Target or Limit
Linoleic Acid (g)*** 17 g 11 g Under
Linoleic Acid (% Calories)*** 5 - 10% Calories 7% Calories
OK
Linolenic Acid (% Calories)*** 0.6 - 1.2% Calories 0.7%
Calories OK
Linolenic Acid (g)*** 1.6 g 1.1 g Under
Omega 3 - EPA No Daily Target or Limit 86 mg No Daily
Target or Limit
Omega 3 - DHA No Daily Target or Limit 209 mg No Daily
Target or Limit
Cholesterol < 300 mg 380 mg Over
Minerals Target Average Eaten Status
Calcium 1000 mg 740 mg Under
Potassium 4700 mg 2631 mg Under
Sodium** < 2300 mg 2212 mg OK
Copper 900 µg 1231 µg OK
Iron 8 mg 12 mg OK
Magnesium 400 mg 229 mg Under
Phosphorus 700 mg 1176 mg OK

3. Selenium 55 µg 117 µg OK
Zinc 11 mg 9 mg Under
Vitamins Target Average Eaten Status
Vitamin A 900 µg RAE 861 µg RAE Under
Vitamin B6 1.3 mg 1.5 mg OK
Vitamin B12 2.4 µg 3.0 µg OK
Vitamin C 90 mg 92 mg OK
Vitamin D 15 µg 8 µg Under
Vitamin E 15 mg AT 8 mg AT Under
Vitamin K 120 µg 157 µg OK
Folate 400 µg DFE 394 µg DFE Under
Thiamin 1.2 mg 1.5 mg OK
Riboflavin 1.3 mg 1.8 mg OK
Niacin 16 mg 15 mg Under
Choline 550 mg 333 mg Under
Information about dietary supplements.
*** Nutrients that appear twice (protein, carbohydrate, linoleic
acid, and linolenic acid) have two separate recommendations:

4. 1) Amount eaten (in grams) compared to your minimum
recommended intake.
2) Percent of Calories eaten from that nutrient compared to
the recommended range.
You may see different messages in the status column for
these 2 different recommendations.
javascript:void%20window.open('http://ods.od.nih.gov/');
basim's Nutrients Report 09/25/16 - 09/25/16
Your personal Calorie goal is 2000. Your plan amounts are
based on meeting your nutrient needs.
Nutrients Target Average Eaten Status
Total Calories 2000 Calories 1674 Calories Under
Protein (g)*** 56 g 65 g OK
Protein (% Calories)*** 10 - 35% Calories 16% Calories OK
Carbohydrate (g)*** 130 g 197 g OK
Carbohydrate (% Calories)*** 45 - 65% Calories 47% Calories
OK
Dietary Fiber 38 g 14 g Under
Total Sugars No Daily Target or Limit 90 g No Daily Target or
Limit
Added Sugars < 50 g 52 g Over

5. Total Fat 20 - 35% Calories 38% Calories Over
Saturated Fat < 10% Calories 13% Calories Over
Polyunsaturated Fat No Daily Target or Limit 11% Calories No
Daily Target or Limit
Monounsaturated Fat No Daily Target or Limit 10% Calories No
Daily Target or Limit
Linoleic Acid (g)*** 17 g 17 g OK
Linoleic Acid (% Calories)*** 5 - 10% Calories 9% Calories
OK
Linolenic Acid (% Calories)*** 0.6 - 1.2% Calories 1.2%
Calories OK
Linolenic Acid (g)*** 1.6 g 2.3 g OK
Omega 3 - EPA No Daily Target or Limit 18 mg No Daily
Target or Limit
Omega 3 - DHA No Daily Target or Limit 78 mg No Daily
Target or Limit
Cholesterol < 300 mg 134 mg OK
Minerals Target Average Eaten Status
Calcium 1000 mg 1074 mg OK
Potassium 4700 mg 2014 mg Under
Sodium** < 2300 mg 3756 mg Over

6. Copper 900 µg 867 µg Under
Iron 8 mg 10 mg OK
Magnesium 400 mg 164 mg Under
Phosphorus 700 mg 1331 mg OK
Selenium 55 µg 112 µg OK
Zinc 11 mg 8 mg Under
Vitamins Target Average Eaten Status
Vitamin A 900 µg RAE 381 µg RAE Under
Vitamin B6 1.3 mg 0.8 mg Under
Vitamin B12 2.4 µg 4.7 µg OK
Vitamin C 90 mg 16 mg Under
Vitamin D 15 µg 2 µg Under
Vitamin E 15 mg AT 7 mg AT Under
Vitamin K 120 µg 107 µg Under
Folate 400 µg DFE 404 µg DFE OK
Thiamin 1.2 mg 0.8 mg Under
Riboflavin 1.3 mg 1.0 mg Under

7. Niacin 16 mg 14 mg Under
Choline 550 mg 147 mg Under
Information about dietary supplements.
*** Nutrients that appear twice (protein, carbohydrate, linoleic
acid, and linolenic acid) have two separate recommendations:
1) Amount eaten (in grams) compared to your minimum
recommended intake.
2) Percent of Calories eaten from that nutrient compared to
the recommended range.
You may see different messages in the status column for
these 2 different recommendations.
javascript:void%20window.open('http://ods.od.nih.gov/');
89
Name ___________________________
NUR 223 Nutrition Project Questions- Fall 2016
According to Table 1 analysis which nutrient(s) were you
deficient (fiber, vitamin C, calcium, iron) or did you
overconsume (calories, fat, saturated fat, trans fat, cholesterol,
sodium)? (2 points)
According to Table 1, which food’s nutrient content surprised
you? List food and nutrient. (1 point)
Using the information from Table 1, determine your % of
calories from carbohydrate, protein and fat. Also determine

8. your personal goals for % of calories from carbohydrate, protein
and fat. (4 points)
Table 1
RDI % Goals
Your Personal % Goals
% calories from carbohydrate
45-65%
% calories from protein
10-35%
% calories from fat
20-35%
Should total
90-110%
100%
Using Table 1, evaluate your distribution of calories from CHO,
PRO and FAT (result on above table). Is it just right or do you
think you should make some changes? Explain. (3 points)
Based on Table 1 analysis, write 1 specific, measurable goal. (2
points)
1.
Based on Table 2, what conclusions do you make regarding your
eating behaviors? (3 points)

9. Based on Table 3- Vegetable Variety analysis, write 1 specific,
measurable goal. (2 points)
1.
Name ___________________________________
According to the My Daily Food Plan and Food Tracker
evaluate your food group intake: (4 points)
Grains Group:
Fruit Group:
Dairy Group:
Protein Group:
According to the Food Tracker analysis evaluate added sugar
intake from the Nutrient Report: (2 points)
Based on My Daily Food Plan/Food Tracker analysis, write 1
specific, measurable goal. (2 points)
1.
According to the Food Tracker - Nutrient Report analysis
evaluate your intake AND the balance of your fat intake. (3
points)

10. Intake in grams and/or %
Goal
High-Low-Just Right
Total Fat
20-35% of total calories
Saturated Fat
10% or less of total calorie
Polyunsaturated Fat
10% of total calories
Monounsaturated Fat
Up to 15% of total calories
Linoleic (Omega-6)
Linolenic (Omega-3
What is your assessment of the balance of your saturated,
polyunsaturated and monounsaturated fat intake:
Based on your analysis of your fat intake, write 1 specific,
measurable goal. (2 points)
1.

11. What are your conclusions about your diet based on your
method of choice analysis? (3 points)
Name _____________________________
Looking at all the methods of analysis, what conclusions do you
make about your dietary intake? Were some nutrients always
high or low? What trends do you see? (2 points)
What was the most surprising/amazing thing you learned about
your diet from this analysis project and why? (1 point)
Choose a word or phrase from the 2015 Dietary Guidelines.
Use that word or phrase to assess/compare/set a goal for your
diet. (2 points)Which method of dietary analysis would you
most likely use? What did you like about it, what didn’t you
like about it? (2 points)
Choose one product or food that you typically eat and find a
similar food that would be healthier or would help you to meet
your nutrition goals. Give the names of both products and then
describe what makes the replacement product nutritionally
better. (2 points)
Example:
Product to replace: Skippy Peanut Butter
Product to purchase or try: Whole Foods 365 Creamy Peanut
Butter
Product Attribute: peanuts and salt only ingredients, no
hydrogenated fats; price is comparable.
Product to replace:
New product to purchase or try:
New product attribute(s):
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1

12. Name ______________________________
Behavioral Influences on Food Choices- Table 2
Food Consumed
Reason(s) For Eating
Hunger Level
Location
Eating Style

16. Reason For Eating- Examples may be: flavor/texture,
convenience, emotions (boredom, depression, happy, comfort,
stress, etc.), available, advertisement, health reason, hunger,
family/cultural/religious, peers, cost, nutrition knowledge,
prepared for you, etc. There may be more than one reason for
making a food choice.
Hunger Level- Rate how hungry you were when you ate this
food, 1- not hungry, 2 moderately hungry, 3 – regular
meal/snack time, 4- very hungry
Location- home (kitchen, family room, t.v., dining room,
bedroom, deck, etc.), restaurant, car, school, gym,
friend’s home, parent’s home, etc.
Eating Style- Convenience, fast food, restaurant, homemade,
cafeteria, fresh, frozen, etc.
Name__________________
Diet Analysis Using Food Composition Tables/Food Labels

17. Form - Table 1
Food
Amount Consumed
Calories
CHO (gm)
Protein (gm)
Total Fat (gm)
Saturated Fat (gm)
Trans Fat
(gm)
Sodium (mg)
Fiber (gm)
Cholesterol (mg)
Calcium (mg)
Iron (mg)
Vitamin C (mg)

26. Your Totals

27. Your Goals
45-65% of calories
.8 gm/kg or 10-35% calories
20-35 % of calories
< 10% of calories
1% of calories
< 2300 or < 1800 mg mg
> 25 or 38 grams
< 300 mg
100% or mg
100% or mg
100% or mg
My Plate Vegetable Variety Analysis- Table 3
Estimate cup amounts consumed each day.
Dark Green
Red and Orange
Beans and Peas
Starchy
Other
Sunday

28. Monday
Tuesday
Wednesday
Thursday
Friday
Saturday

29. Total Intake
Recommended
Intake
Use ChooseMyPlate Weekly Vegetable Subgroup Table
recommendations to complete the chart (2 points).
What conclusions do you make from your week of vegetables?
(3 points)
NUR 223 NUTRITION PROJECT DIRECTIONS
Objectives:
1. To provide practical experience in diet assessment and
evaluation.
2. To provide opportunity to set goals in relation to assessed
diet intake and diet goals.
3. To provide opportunity to evaluate various methods of diet
assessment.
4. To provide experience in using food composition tables, the
My Plate and Daily Food Plan, the Recommended Dietary
Allowances.

30. 5. Identify foods that would help to achieve a lower sodium,
lower saturated fat, high fiber and high calorie, high protein
diet.
6. To provide an opportunity to evaluate and improve, if
necessary, current dietary habits.
Project Components:
● 1 day of diet analysis using food composition tables and food
labels (5 points) - Table 1
●1 day of behavioral influences on food choices (5 points) -
Table 2
● Completion of 1 week of Vegetable Variety Analysis – (5
points) – Table 3
●1 day of diet analysis using the Daily Food Plan and
FoodTracker. For full credit print and submit the following: (8
points)
1. Daily Food Plan Printout- (1 point)
2. Completed My Daily Food Plan Worksheet (3 points)
3. SuperTracker using Food Tracker – one day (3 points)
4. My Reports- Nutrient Report (1 point)
●1 day of diet analysis using any diet analysis program- on line,
app, etc. (5 points)
● Diet Analysis Questions (42 points)
● 70 total points
General Directions:
1. Select a typical day of dietary intake to record. Write down

31. everything you eat and drink for the day. Do NOT choose
fasting or sick days. Try to choose a day in which you ate a
reasonable amount of foods to analyze.
2. Use different days for each method of analysis, Table 1, 2,
Supertracker and “my choice”.
3. Carefully try to estimate portion sizes and describe the food.
(i.e. 1 ½ cups skim milk). Remember condiments, beverages
and snacks.
4. Do not include vitamin-mineral supplements. You may
include food based supplements such as shakes, beverages, bars.
5. You will not be graded on what you ate. Eating to impress or
shock the instructor defeats the purpose of this assignment.
6. Do not turn in project in binders or pages inserted into page
covers. Write your name on each
page and staple or clip together.
Review of Project Components
1.Diet Analysis Using Food Composition Tables and Food
Labels (Table 1)
Using the nutrient intake form provided to you (Table 1)
calculate the nutrient intake for each item consumed. You may
use information from the food label, or any nutrition reference
that provides the nutrition content of foods. The following
websites are fun data bases that can be used as well:
www.nutritiondata.com or www.nal.usda.gov/fnic (click on
Food Composition icon). I do not recommend using
www.calorieking.com, it does not have all the nutrients required
on table 1.
Choose the closest food option to what you ate. For example, if
you ate a cheese enchilada, but can only find data for a chicken
enchilada, use the chicken enchilada data or breakdown the food
into tortilla, cheese, enchilada sauce.

32. Record data in appropriate columns, then total.
Recommendations or Your DRI’s
At the bottom of the form, fill in your nutrient intake goals,
nutrient recommendations and DRI’s. If you have specific
needs, such as a protein intake at 40% of total calories, feel free
to calculate and use your specific needs as a part of this
analysis. There are no right or wrong answers here.
You will find nutrition information for the vitamins and
minerals as either a % or in a mg/IU measure. Choose one way
to analyze. % should add up to 100% or you may need to
convert to an actual measure as outlined below:
A. Calculating Nutrient Intake for Vitamins A and C and Iron
and Calcium from the Food Label
i. These nutrients are listed by % of Daily Value. The Daily
Value for Vitamin A = 5000 IU; Vitamin C= 60 mg; Iron= 18
mg, Calcium = 1000 mg
ii. To calculate the actual amount of a nutrient consumed,
multiply the Daily Value by the % listed on the package. For
example, if you ate 1 cup of cereal that provided 10% of the
Daily Value for Vitamin C:
60 mg x .10 = 6 mg vitamin C consumed
2. Behavioral Influences on Eating (Table 2)
Complete Table 2 describing the behavioral influences related
to food using key at the bottom of the page.
3. Complete the Vegetable Variety analysis. (Table 3)

33. a. Track vegetable intake for one week using Vegetable Variety
chart. Your Daily Food Plan will tell you how much is needed
from each vegetable group for the week. You can also find
information about where vegetables fit at
www.choosmyplate.gov, on the green bar at the top of the
homepage select “MyPlate”, the vegetables.
4. ChooseMyPlate Daily Checklist:
a. Log onto www.choosemyplate.gov
b. In the top blue section select “Online Tools”, then select
“Daily Checklist”. Either select a calorie level (from grid on
the bottom” or click on the light blue “daily checklist” enter
personal information to calculate a food plan. Open and print
off the two (2) My Daily Checklist documents. Complete the
worksheet for one (1) day. Submit both documents with your
project.
5. SuperTracker analysis using ChooseMyPlate.
a. Log onto www.choosemyplate.gov
b. In the top blue bar select “Online Tools”, then
”Supertracker”.
c. Click on the
d. Click on “Track Food and Activity” then “Food Tracker”.
e. Create a Profile or log in if you want to save your work/day
intake.
f. Analyze your days intake by
1. Search food group/type and select, then Type in food
consumed, hit “Go”, then

34. choose amount, meal, then +Add
2. Enter all foods and beverages consumed.
3. Print out the Food Tracker page for the day (see print icon at
the top of the page) and submit with project.
.
6. Under My Reports tab at the top of the page, select date
entered and create reports. Print the Nutrient Intake Report .
6. Student Choice computer analysis
a. Analyze one day of dietary intake using any program.
Programs available online include, but are not limited to:
www.myfitnesspal.com, www.livestrong.com (MyPlate tracker),
www.myfoodrecord.com, www.fitday.com, etc. My Fitness Pal
(app) is a great free app! Join on-line programs for a free week
such as www.calorieking.com or use SuperTracker for a second
day. 7. Complete Diet Analysis Questions
a. Answer all questions for full credit. Be specific and
thorough.
Grading1. Grading Guidelines
a. Nutrition projects are due on Monday, October 31st, 2016.
c. The project will be graded on the completeness of work and
correct calculations. College level writing for grammar,
spelling, sentence structure and organization of thought is
expected. Points will be deducted for not meeting these criteria.
d. Incomplete charts, questions or missing components of the
project will result in deduction of points.
e. Answers will be graded on the logic of conclusions.
Conclusions about your diet must be consistent with the

35. evidence and goals must be based on conclusions.
f. Nutrition Projects may NOT BE TURNED in by e-mail or
through Blueline for the live class.
2. Early Grading
a. Completed projects may be turned in on October 10th (at
class) or October 11th-14thth to Mary Watson’s mailbox, CON
office, Criss Building 1st floor to be included in the mid-term
grade, without corrections.
b. Projects may also be turned in on October 24th at class to
Mary Watson for early grading. Early projects will be graded
and returned to the student to make corrections. Corrections
need to be completed and turned in on or before December 5th,
2016.
3. Late Projects
a. Projects turned in after October 31st will be penalized 10
points for each late week. Late projects may only to turned in to
Mary Watson on Monday’s at class.
Grading Rubric Nutrition Project
Points
Table 1- Hand Calculated Diet Analysis
5
Table 2- Behavioral Influences
5
Table 3- Vegetable Variety Analysis
5
ChooseMyPlate.gov

36. My Plate Daily Checklist- printout (1 point)
Completed My Plate Daily Checklist Worksheet (3 points)
SuperTracker diet analysis printout, 1 day (3 points)
MyReports- Nutrient Report (1 point)
8
Student Choice Diet Analysis, printout, 1 day
5
Nutrition Project Questions
42
Total
70
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