energyBalance Energy BalanceThe Energy Balance report compares the calories you've consumed to your total energy expenditure.Profile InfoPersonal: Ricardo Cova Male 20 yrs 5 ft 5 in 165 lbDay(s): Day 4 (Breakfast, Lunch, Dinner, Snack), Day 5 (Breakfast, Lunch, Dinner, Snack), Day 6 (Breakfast, Lunch, Dinner, Snack)Activity Level: ActiveStrive for an Active activity level.Weight Change: NoneBest not to exceed 2 lbs per week.BMI: 27.5Normal is 18.5 to 25. Clinically Obese is 30 or higher.IntakeCalories consumed=1829CaloriesExpenditureSedentary Activity Calories=2596CaloriesAdditional exercise Calories=0CaloriesCalories expended=2596CaloriesEnergy Balance:-767CaloriesIntakevsExpenditure1829 Calories2596 Calories myPyramid MyPlateThe MyPlate Food Guide report displays graphically how close the foodlist compares to the lastest USDA Dietary Guidelines (see ChooseMyPlate.gov for more info).Profile InfoPersonal: Ricardo Cova Male 20 yrs 5 ft 5 in 165 lbDay(s): Day 4 (Breakfast, Lunch, Dinner, Snack), Day 5 (Breakfast, Lunch, Dinner, Snack), Day 6 (Breakfast, Lunch, Dinner, Snack)Activity Level: ActiveStrive for an Active activity level.Weight Change: NoneBest not to exceed 2 lbs per week.BMI: 27.5Normal is 18.5 to 25. Clinically Obese is 30 or higher.Intake vs. Recommendation3000 Calorie PatternGroupPercentComparisonAmount*Grains Intake40%4.0oz equivalentGrains Recommendation10.oz equivalentVegetables Intake2%0.1cup equivalentVegetables4.0cup equivalentFruits Intake0%0.0cup equivalentFruits Recommendation2.5cup equivalentDairy Intake8%0.2cup equivalentDairy Recommendation3.0cup equivalentProtein Foods Intake51%3.6oz equivalentProtein Foods Recommendation7.0oz equivalentMake Half Your Grains WholeVary Your VegetablesAim for at least 5.0 whole grains a dayDark Green Vegetables3.0cups weeklyOrange Vegetables2.5cups weeklyOils & Empty CaloriesDry Beans & Peas3.5cups weeklyAim for 10.0 teaspoons of oils a dayStarchy Vegetables9.0cups weeklyLimit your extra fats & sugars to 512 CaloriesOther Vegetables10.cups weekly*oz equivalent is a 1 ounce estimate, rounded to consumer friendly units. For example, an oz equivalent of Grains is a 1 slice of bread, or 1/2 cup of rice. An oz equivalent of Protein Foods 1 oz of meat, 1 egg, or 1/4 cup cooked beans. barGraph Actual Intakes -vs- Recommended IntakesThe actual intakes -vs- recommended intakes report displays the amount of nutrients consumed as they compare to your dietary intake recommendations in a bar graph format.Profile InfoPersonal: Ricardo Cova Male 20 yrs 5 ft 5 in 165 lbDay(s): Day 4 (Breakfast, Lunch, Dinner, Snack), Day 5 (Breakfast, Lunch, Dinner, Snack), Day 6 (Breakfast, Lunch, Dinner, Snack)Activity Level: ActiveStrive for an Active activity level.Weight Change: NoneBest not to exceed 2 lbs per week.BMI: 27.5Normal is 18.5 to 25. Clinically Obese is 30 or higher.NutrientActualRec.Percent050100150Basic ComponentsCalories1,829.283, ...

1. energyBalance Energy BalanceThe Energy Balance report
compares the calories you've consumed to your total energy
expenditure.Profile InfoPersonal: Ricardo Cova Male 20
yrs 5 ft 5 in 165 lbDay(s): Day 4 (Breakfast, Lunch,
Dinner, Snack), Day 5 (Breakfast, Lunch, Dinner, Snack), Day 6
(Breakfast, Lunch, Dinner, Snack)Activity Level: ActiveStrive
for an Active activity level.Weight Change: NoneBest not to
exceed 2 lbs per week.BMI: 27.5Normal is 18.5 to 25.
Clinically Obese is 30 or higher.IntakeCalories
consumed=1829CaloriesExpenditureSedentary Activity
Calories=2596CaloriesAdditional exercise
Calories=0CaloriesCalories expended=2596CaloriesEnergy
Balance:-767CaloriesIntakevsExpenditure1829 Calories2596
Calories
myPyramid MyPlateThe MyPlate Food Guide report displays
graphically how close the foodlist compares to the lastest USDA
Dietary Guidelines (see ChooseMyPlate.gov for more
info).Profile InfoPersonal: Ricardo Cova Male 20 yrs 5
ft 5 in 165 lbDay(s): Day 4 (Breakfast, Lunch, Dinner,
Snack), Day 5 (Breakfast, Lunch, Dinner, Snack), Day 6
(Breakfast, Lunch, Dinner, Snack)Activity Level: ActiveStrive
for an Active activity level.Weight Change: NoneBest not to
exceed 2 lbs per week.BMI: 27.5Normal is 18.5 to 25.
Clinically Obese is 30 or higher.Intake vs.
Recommendation3000 Calorie
PatternGroupPercentComparisonAmount*Grains
Intake40%4.0oz equivalentGrains Recommendation10.oz
equivalentVegetables Intake2%0.1cup
equivalentVegetables4.0cup equivalentFruits Intake0%0.0cup
equivalentFruits Recommendation2.5cup equivalentDairy
Intake8%0.2cup equivalentDairy Recommendation3.0cup
equivalentProtein Foods Intake51%3.6oz equivalentProtein

2. Foods Recommendation7.0oz equivalentMake Half Your Grains
WholeVary Your VegetablesAim for at least 5.0 whole grains a
dayDark Green Vegetables3.0cups weeklyOrange
Vegetables2.5cups weeklyOils & Empty CaloriesDry Beans &
Peas3.5cups weeklyAim for 10.0 teaspoons of oils a dayStarchy
Vegetables9.0cups weeklyLimit your extra fats & sugars to 512
CaloriesOther Vegetables10.cups weekly*oz equivalent is a 1
ounce estimate, rounded to consumer friendly units. For
example, an oz equivalent of Grains is a 1 slice of bread, or 1/2
cup of rice. An oz equivalent of Protein Foods 1 oz of meat, 1
egg, or 1/4 cup cooked beans.
barGraph Actual Intakes -vs- Recommended IntakesThe actual
intakes -vs- recommended intakes report displays the amount of
nutrients consumed as they compare to your dietary intake
recommendations in a bar graph format.Profile InfoPersonal:
Ricardo Cova Male 20 yrs 5 ft 5 in 165 lbDay(s):
Day 4 (Breakfast, Lunch, Dinner, Snack), Day 5 (Breakfast,
Lunch, Dinner, Snack), Day 6 (Breakfast, Lunch, Dinner,
Snack)Activity Level: ActiveStrive for an Active activity
level.Weight Change: NoneBest not to exceed 2 lbs per
week.BMI: 27.5Normal is 18.5 to 25. Clinically Obese is 30 or
higher.NutrientActualRec.Percent050100150Basic
ComponentsCalories1,829.283,092.6959%Calories from
Fat506.82865.9559%Calories from

3. SatFat154.45278.3455%Protein
(g)117.8459.87197%Carbohydrates (g)216.84425.2451%Sugar
(g)30.87Dietary Fiber (g)10.5143.3024%Soluble Fiber
(g)0.00InSoluble Fiber (g)0.00Fat (g)56.3196.2259%Saturated
Fat (g)17.1630.9355%Trans Fat (g)1.21Mono Fat
(g)12.6634.3637%Poly Fat (g)5.6430.9318%Cholesterol
(mg)285.63300.0095%Water
(g)887.963,700.0024%VitaminsVitamin A - RAE
(mcg)74.82900.008%Beta-carotene (mcg)6.86Vitamin B1 -
Thiamin (mg)0.551.2046%Vitamin B2 - Riboflavin
(mg)0.701.3054%Vitamin B3 - Niacin
(mg)14.8616.0093%Vitamin B6 (mg)0.491.3038%Vitamin B12
(mcg)2.512.40105%Vitamin C (mg)7.7390.009%Vitamin D -
mcg (mcg)0.1215.001%Vitamin E - Alpha Toc.
(mg)1.6215.0011%Folate
(mcg)100.68400.0025%MineralsCalcium
(mg)417.171,000.0042%Iron (mg)6.648.0083%Magnesium
(mg)90.40400.0023%Phosphorus
(mg)617.03700.0088%Potassium
(mg)673.784,700.0014%Selenium (mcg)26.72Sodium
(mg)4,118.022,300.00179%Zinc
(mg)5.2911.0048%OtherOmega-3 (g)0.34Omega-6
(g)4.82Alcohol (g)0.00Caffeine (mg)0.00

4. recommendations RecommendationsThe Recommendations
Report lists the recommended daily nutrient intake for a person
based on the information entered. Often referred to as the DRI
(Dietary Reference Intake).Profile InfoPersonal: Ricardo Cova
Male 20 yrs 5 ft 5 in 165 lbActivity Level: ActiveStrive
for an Active activity level.Weight Change: NoneBest not to
exceed 2 lbs per week.BMI: 27.5Normal is 18.5 to 25.
Clinically Obese is 30 or higher.NutrientValueNotesBasic
ComponentsCalories3,092.69Protein (g)59.8710% - 35% of
Calories (adults 19-70 yrs) *Carbohydrates (g)425.2445% - 65%
of Calories (adults 19-70 yrs) *Dietary Fiber (g)43.30Fat
(g)96.2220% - 35% of Calories (adults 19-70 yrs) *Saturated
Fat (g)30.93Less than 10% of Calories +Mono Fat (g)34.36Poly
Fat (g)30.93Cholesterol (mg)300.00Less than 300 mg per day
+Water (g)3,700.00VitaminsVitamin A - RAE
(mcg)900.00Vitamin B1 - Thiamin (mg)1.20Vitamin B2 -
Riboflavin (mg)1.30Vitamin B3 - Niacin (mg)16.00Vitamin B6
(mg)1.30Do not exceed 100 mg *Vitamin B12 (mcg)2.40Over
50 should take a supplement *Vitamin C (mg)90.00Vitamin D -

5. mcg (mcg)15.00Do not exceed 100 mcg *Vitamin E - Alpha
Toc. (mg)15.00Folate (mcg)400.00Women of child bearing age
should take a supplement *MineralsCalcium (mg)1,000.00Do
not exceed 2500 mg *Iron (mg)8.00Do not exceed 45 mg
*Magnesium (mg)400.00Do not exceed 350 mg by supplement
*Phosphorus (mg)700.00Do not exceed 4000 mg *Potassium
(mg)4,700.00Sodium (mg)2,300.00Less than 2300 mg - lower
for some people +Zinc (mg)11.00Do not exceed 40 mg
*Sources:* Dietary Reference Intakes+ 2010 Dietary Guidelines
for Americans
energyBalance Energy BalanceThe Energy Balance report
compares the calories you've consumed to your total energy
expenditure.Profile InfoPersonal: Ricardo Cova Male 20
yrs 60 ft 6 in 165 lbDay(s): Day 4 (Breakfast, Lunch,
Dinner, Snack), Day 5 (Breakfast, Lunch, Dinner, Snack), Day 6
(Breakfast, Lunch, Dinner, Snack)Activity Level: ActiveStrive
for an Active activity level.Weight Change: NoneBest not to
exceed 2 lbs per week.BMI: 0.2Normal is 18.5 to 25. Clinically
Obese is 30 or higher.IntakeCalories
consumed=1829CaloriesExpenditureSedentary Activity
Calories=11602CaloriesAdditional exercise
Calories=0CaloriesCalories expended=11602CaloriesEnergy
Balance:-9772CaloriesIntakevsExpenditure1829 Calories11602
Calories
myPyramid MyPlateThe MyPlate Food Guide report displays
graphically how close the foodlist compares to the lastest USDA
Dietary Guidelines (see ChooseMyPlate.gov for more
info).Profile InfoPersonal: Ricardo Cova Male 20 yrs 60
ft 6 in 165 lbDay(s): Day 4 (Breakfast, Lunch, Dinner,
Snack), Day 5 (Breakfast, Lunch, Dinner, Snack), Day 6
(Breakfast, Lunch, Dinner, Snack)Activity Level: ActiveStrive
for an Active activity level.Weight Change: NoneBest not to
exceed 2 lbs per week.BMI: 0.2Normal is 18.5 to 25. Clinically

6. Obese is 30 or higher.Intake vs. Recommendation3200 Calorie
PatternGroupPercentComparisonAmount*Grains
Intake40%4.0oz equivalentGrains Recommendation10.oz
equivalentVegetables Intake2%0.1cup
equivalentVegetables4.0cup equivalentFruits Intake0%0.0cup
equivalentFruits Recommendation2.5cup equivalentDairy
Intake8%0.2cup equivalentDairy Recommendation3.0cup
equivalentProtein Foods Intake51%3.6oz equivalentProtein
Foods Recommendation7.0oz equivalentMake Half Your Grains
WholeVary Your VegetablesAim for at least 5.0 whole grains a
dayDark Green Vegetables3.0cups weeklyOrange
Vegetables2.5cups weeklyOils & Empty CaloriesDry Beans &
Peas3.5cups weeklyAim for 11.0 teaspoons of oils a dayStarchy
Vegetables9.0cups weeklyLimit your extra fats & sugars to 648
CaloriesOther Vegetables10.cups weekly*oz equivalent is a 1
ounce estimate, rounded to consumer friendly units. For
example, an oz equivalent of Grains is a 1 slice of bread, or 1/2
cup of rice. An oz equivalent of Protein Foods 1 oz of meat, 1
egg, or 1/4 cup cooked beans.
recommendations RecommendationsThe Recommendations
Report lists the recommended daily nutrient intake for a person
based on the information entered. Often referred to as the DRI
(Dietary Reference Intake).Profile InfoPersonal: Ricardo Cova
Male 20 yrs 60 ft 6 in 165 lbActivity Level:

7. ActiveStrive for an Active activity level.Weight Change:
NoneBest not to exceed 2 lbs per week.BMI: 0.2Normal is 18.5
to 25. Clinically Obese is 30 or
higher.NutrientValueNotesBasic
ComponentsCalories14,384.05Protein (g)59.8710% - 35% of
Calories (adults 19-70 yrs) *Carbohydrates (g)1,977.8145% -
65% of Calories (adults 19-70 yrs) *Dietary Fiber (g)201.38Fat
(g)447.5020% - 35% of Calories (adults 19-70 yrs) *Saturated
Fat (g)143.84Less than 10% of Calories +Mono Fat
(g)159.82Poly Fat (g)143.84Cholesterol (mg)300.00Less than
300 mg per day +Water (g)3,700.00VitaminsVitamin A - RAE
(mcg)900.00Vitamin B1 - Thiamin (mg)1.20Vitamin B2 -
Riboflavin (mg)1.30Vitamin B3 - Niacin (mg)16.00Vitamin B6
(mg)1.30Do not exceed 100 mg *Vitamin B12 (mcg)2.40Over
50 should take a supplement *Vitamin C (mg)90.00Vitamin D -
mcg (mcg)15.00Do not exceed 100 mcg *Vitamin E - Alpha
Toc. (mg)15.00Folate (mcg)400.00Women of child bearing age
should take a supplement *MineralsCalcium (mg)1,000.00Do
not exceed 2500 mg *Iron (mg)8.00Do not exceed 45 mg
*Magnesium (mg)400.00Do not exceed 350 mg by supplement
*Phosphorus (mg)700.00Do not exceed 4000 mg *Potassium
(mg)4,700.00Sodium (mg)2,300.00Less than 2300 mg - lower
for some people +Zinc (mg)11.00Do not exceed 40 mg
*Sources:* Dietary Reference Intakes+ 2010 Dietary Guidelines
for Americans
barGraph Actual Intakes -vs- Recommended IntakesThe actual
intakes -vs- recommended intakes report displays the amount of
nutrients consumed as they compare to your dietary intake
recommendations in a bar graph format.Profile InfoPersonal:
Ricardo Cova Male 20 yrs 60 ft 6 in 165 lbDay(s):
Day 4 (Breakfast, Lunch, Dinner, Snack), Day 5 (Breakfast,
Lunch, Dinner, Snack), Day 6 (Breakfast, Lunch, Dinner,
Snack)Activity Level: ActiveStrive for an Active activity
level.Weight Change: NoneBest not to exceed 2 lbs per
week.BMI: 0.2Normal is 18.5 to 25. Clinically Obese is 30 or

8. higher.NutrientActualRec.Percent050100150Basic
ComponentsCalories1,829.2814,384.0513%Calories from
Fat506.824,027.5413%Calories from
SatFat154.451,294.5612%Protein
(g)117.8459.87197%Carbohydrates (g)216.841,977.8111%Sugar
(g)30.87Dietary Fiber (g)10.51201.385%Soluble Fiber
(g)0.00InSoluble Fiber (g)0.00Fat (g)56.31447.5013%Saturated
Fat (g)17.16143.8412%Trans Fat (g)1.21Mono Fat
(g)12.66159.828%Poly Fat (g)5.64143.844%Cholesterol
(mg)285.63300.0095%Water
(g)887.963,700.0024%VitaminsVitamin A - RAE
(mcg)74.82900.008%Beta-carotene (mcg)6.86Vitamin B1 -
Thiamin (mg)0.551.2046%Vitamin B2 - Riboflavin
(mg)0.701.3054%Vitamin B3 - Niacin
(mg)14.8616.0093%Vitamin B6 (mg)0.491.3038%Vitamin B12
(mcg)2.512.40105%Vitamin C (mg)7.7390.009%Vitamin D -
mcg (mcg)0.1215.001%Vitamin E - Alpha Toc.
(mg)1.6215.0011%Folate
(mcg)100.68400.0025%MineralsCalcium
(mg)417.171,000.0042%Iron (mg)6.648.0083%Magnesium
(mg)90.40400.0023%Phosphorus
(mg)617.03700.0088%Potassium
(mg)673.784,700.0014%Selenium (mcg)26.72Sodium
(mg)4,118.022,300.00179%Zinc
(mg)5.2911.0048%OtherOmega-3 (g)0.34Omega-6
(g)4.82Alcohol (g)0.00Caffeine (mg)0.00

9. HUN1201
Diet Analysis Instructions
Purpose:
The purpose of this assignment is twofold: 1) To gather data
from your own dietary intake over three (3) daysand analyze
your intake compared to DRI goals. 2) To learn about individual
nutrient and the roles in your body, food sources, and possible
nutrient deficiencies.
Process:
You will record and enter your intake for three (3) consecutive
days - 2 week days and 1 weekend day- into the Person
MasteringNutrition Diet Analysis Tool.
You will analyze your following 3 day Average Reports: Actual
intakes vs Recommended Intakes, MyPlate and Energy Balance,
using the question prompts included in the instructions below.

10. You will submit your full assignment as one document on
Blackboard, under Assessments in the Diet Analysis Drop Box
before the due date.
Instructions:
1. Review the Grading Form for this assignment BEFORE
moving forward with this assignment.
2. Watch all of the instructional videos located on the 1st page
of the Diet Analysis program located on the Pearson
MasteringNutrition site.
3. Once you have followed the instructions for entering your
foods and activities for three days, you will download all of the
reports into one word document. In the same word document
you will answer the following questions for the corresponding
reports.
1) Actual intakes vs Recommended Intakes Report: (you may
make a chart to answer this question)
a) State the nutrients from your report that you were over or
under your goals and indicate next to each nutrient if you were
over or under.
b) Describe what you will do to improve your intake of each of
the listed nutrients.
c) Lastly, you will explain the possible health consequences
over time of not meeting/exceeding the goal of each of the
listed nutrients.
Use the following references to support your work: Nutrition
and You. 7 Vitamins and 8 Minerals.
2) My Plate Report:
a) State if you met/exceeded/did not meet your goal for EACH
of the My Plate food groups.
b) Describe what foods- name of the food, not the food group
(ex: you would be specific and state “whole wheat bread” NOT
“grains”- you should include less/more of in EACH of the food
groups to best meet your goals.
Use the following references to support your work: Nutrition
and You. Chapter 2 and Choosemyplate.gov website.

11. 3) Energy Balance Report:
a) State your Energy Balance and explain what that means in
relationship to weight management and BMI.
b) Describe what you can do in both diet and physical activity
to improve your Energy Balance.
Use the following reference to support your work: Nutrition and
You. Chapters 2 and Chapter 10.
4. Once you have completed the above work, you will prepare
your assignment for submission.
Your submission must include the following components IN
THIS ORDER:
· Cover page formatted per APA guidelines
· All three day average reports
· Written analysis (must include in-text citations)
· Bibliography (Reference list) per APA guidelines
5. Submit your document to the Diet Analysis Drop Box located
under Assessments in Blackboard. You may submit this
assignment any time before the due date.
See Grading Form for Diet Analysis Project.
I will not accept hard copies of this assignment. You MUST
submit this assignment via Blackboard.
Late submissions will be accepted with point deductions.
About the written portion of this project:
-References MUST be used.
-APA writing format must be used for references/citations.
See following Links which address the most important aspects
of APA writing and referencing formats.
General Format
In-Text Citations: The Basics
Reference List: Basic Rules
-Failure to use APA formatting of paper and referencing
guidelines will result in point deductions.
5 extra credit points will be awarded to those students who work
with the Writing Lab to complete this project Must have the

12. appropriate form from the Writing Lab for credit.
1