diet projectbarGraph.pdfBar Graph ReportThe Bar Graph R.docx

diet project/barGraph.pdf
Bar Graph Report
The Bar Graph Report displays graphically the amount of the
nutrient consumed and compares that to the
dietary intake recommendations.
Profile Info
Personal: fatimah alsaleh Female 23 yrs 5 ft 151 lb
Day(s): 2018 Mar 8, Mar 9, Mar 10 (All)
Activity Level: Sedentary
BMI: 29.5
Weight Change: None
(Strive for an Active activity level.)
Normal is 18.5 to 25.
Best not to exceed 2 lbs per week.
fatimah alsalehStudent Info:
DRI GoalValueNutrient Percent 0 50 100 150
Basic Components
Calories 1,155.36 1,989.32 58 %
Calories from Fat 339.73 557.01 61 %

Calories from SatFat 104.63 179.04 58 %
Protein (g) 60.99 54.79* 111 %
Protein (% Calories) 21.12 11.02* 192 %
Carbohydrates (g) 143.43 273.53 52 %
Carbohydrates (% Calories) 49.66 55.00 90 %
Total Sugars (g) 79.18 ^
Dietary Fiber (g) 7.09 27.85 25 %
Soluble Fiber (g) 0.48
InSoluble Fiber (g) 2.01
Fat (g) 37.75 61.89 61 %
Fat (% Calories) 29.41 28.00 105 %
Saturated Fat (g) 11.63 19.89 58 %
Trans Fat (g) 0.68
Mono Fat (g) 6.34 22.10 29 %
Poly Fat (g) 3.72 19.89 19 %
Cholesterol (mg) 336.68 300.00~ 112 %
Water (g) 1,624.89 2,700.00 60 %
Vitamins

Vitamin A - RAE (mcg) 1,045.64 700.00 149 %
Vitamin B1 - Thiamin (mg) 0.61 1.10 55 %
Vitamin B2 - Riboflavin (mg) 0.84 1.10 76 %
Vitamin B3 - Niacin (mg) 9.42 14.00 67 %
Vitamin B6 (mg) 0.64 1.30 49 %
Vitamin B12 (mcg) 2.86 2.40 119 %
Vitamin C (mg) 48.87 75.00 65 %
Vitamin D - mcg (mcg) 2.57 15.00 17 %
Vitamin E - a-Toco (mg) 5.15 15.00 34 %
Folate (mcg) 109.84 400.00 27 %
Minerals
Calcium (mg) 648.07 1,000.00 65 %
Iron (mg) 5.15 18.00 29 %
Magnesium (mg) 140.69 310.00 45 %
Phosphorus (mg) 854.58 700.00 122 %
Potassium (mg) 1,230.70 4,700.00 26 %
Sodium (mg) 1,890.06 2,300.00~ 82 %
Zinc (mg) 4.62 8.00 58 %

Other
Omega-3 (g) 0.55 +
Omega-6 (g) 3.12 +
Alcohol (g) 0.00
Caffeine (mg) 49.67
* Protein is not adjusted for endurance/strength athletes at an
Active or Very Active activity level.
^ Total Sugars includes those naturally occuring in food and
added sugars.
~ This value is a recommended consumption limit, not a goal.
+ There is no established recommendation for Omega-3 and
Omega-6.
3/11/18 10:14 PM Page 2 of 2
diet project/calorieAssessment.pdf
Calorie Assessment
A close-up picture of the Calories consumed.
Profile Info

BMI: 29.5
Weight Change: None
Calories to maintain current weight
1989Calories to maintain current weight
0Calorie adjustment for weight change of 0 lb (per week)
1989Goal Calories
Average Daily Intake & Expenditures
1155Average Intake
1989Average Expenditure
Calories For The Day
Below GoalTotal Calories
Below GoalCarbohydrates (45-65% Calories)
Protein (10-35% Calories)

Fat (20-35% Calories)
Goal AssessmentIntake
1989 1155
895 to 1293 573
In Range199 to 696 244
Below Goal398 to 696 339
3/11/18 10:15 PM Page 1 of 1
diet project/myPlate.pdf
MyPlate
Profile Info
BMI: 29.5
Weight Change: None

The MyPlate report graphically compares the food list to the
latest USDA Dietary Guidelines (see
ChooseMyPlate.gov for more info).
Group Percent Amount
Dairy Intake 37 % 1.1
Dairy Recommendation 3.0
cup equivalent
cup equivalent
Protein Foods Intake 101 % 5.5
Protein Foods Recommendation 5.5
oz equivalent
oz equivalent
Vegetables Intake 23 % 0.6
Vegetables Recommendation 2.5
cup equivalent
cup equivalent

Fruits Intake 16 % 0.3
Fruits Recommendation 2.0
cup equivalent
cup equivalent
Grains Intake 44 % 2.6
Grains Recommendation 6.0
oz equivalent
oz equivalent
Comparison
2000 Calorie Pattern
Make Half Your Grains Whole Vary Your Vegetables
Oils & Empty Calories
Dark Green Vegetables
Orange Vegetables
Dry Beans & Peas
Starchy Vegetables
Other Vegetables
cups weekly3.0

cups weekly2.0
cups weekly3.0
cups weekly3.0
cups weekly6.5
Aim for at least 3.0 oz equivalents whole grains a
day
Aim for 6.0 teaspoons of oils a day
Limit your extra fats & sugars to 267 Calories a
Intake vs. Recommendation
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.
*
*
3/11/18 10:15 PM Page 2 of 2
diet project/paper 7.docx
Introduction: I am 23-year-old female. I am five feet tall. I
weigh about one hundred and fifty-one pounds. After doing my
family history research I knew that I am in high risk of type one
diabetes since my father and my grandmother and two of my
aunts have it. I realize am form family have long history with

diabetes and that put me in high risk of have it. Also, high
blood pressure. My nutrition was not very good. And since this
thing is related directly to diabetes I need to improve my diet
habit. The most thing frightens me, is am really use to much
sugar in my diet. But from last three months I try to be limited
this.
My goal: My goals from this analysis are to know is my diet
contain all the nutrients and do I consumed enough amount form
each group, do I follow the recommendations of food intakes
provided in MyPlate. and how good or bad eating habit I have.
And to know which area I need to improve and which I must
lower the average of intake. Finally, I decided by end of this
year I will be healthier person and do my best to follow a good
habit of eating style.
food habits and behaviors: I know how important to have a
constant meal time epically for the digestive system.
Unfortunately, my school schedule doesn’t allow me to have a
same meal time every day. And most of my time I just have
diner and snacking all day which is bad. When I am at school, I
eat snacks. Sometimes I eat one cheese sandwich and Carmel
Frappuccino from Starbucks. Also, most of my class are in the
morning so I don’t have enough time to eat my breakfast. But in
Monday Wednesday I don’t have morning class so I do eat my
breakfast which is good thing for my health. My favorite meal
is the breakfast it is control my energy level of the day.
Moreover, I gain to much Wight since I get into college due to
this reason (not have constant meal time). I am done with my
class at 5pm. And I eat my lunch or diner at 7pm because I cook
my meal. I don’t eat out side even in my break.
then I sleep at 10 pm. Having heavy meal before going to sleep
is not good way to be healthy person. Actually, I am doing my
diet analysis in my spring break so I do have all three meal
every day. But in my school day I don’t have the all three meal
every day.
Eating my meals usually takes me between 10 to 30 minutes.
Some time it is take more depend in which type of food my

meal is. And if I eat with someone else we talk while we eat so
it is take longer that happened a lot if I am with my family or
friends. Actually, I am doing my diet analysis in my spring
break so I do have all three meal every day. But in my school
day I don’t have the all three meal every day. My hunger
average was 3. I don't always eat because of hunger. Some time
I eat just because I am bored or one of my friend ask me to eat
with them. There is some people and place that effect my food
habits in positive way if I went back to my country in the
vocation because in my vocation I life in my parent home and
my mother cook in very healthy way for example: she cooks
skinless and fatless meats she always uses olive oils, she cooks
skinless and fatless meats. The tow way of cooking she use
either grilled or boiled. also in our home, we have very rigorous
constant meal time for example every morning at 7:00 me and
all my sapling must set in dining table to eat breakfast no one
can skip this our breakfast are healthy we drink milk and eat
olive with egg and peanut butter. And our lunch at 1:00 pm. Our
lunch must have a vegetable salad. and fresh juice no one allow
to drink soda. the snack in our home is either fresh or dried
fruit. Our diner is at 8:00pm. I think there is no different in my
family eating habit even in holyday the only different I can
think of that is when we celebrate we consumed to much dessert
and fatty food. Especially, fat sheep meat. Talking about mood
and feelings it is impact my eating habit if I feel happy I eat
more but a healthy food. When I am sad I do more snacking.
Discussing fruits.
According to MyPlate, my goal is 2 cups of fruits and I get .3
cups. I achieved 16% of the goal. Which is very low. But I will
be improved my fruit intake for example eat fruits as snack
rather than unhealthy snack especially that I was doing this
habit in the past and I do like all kinds of fruits. The good habit
that I have I drink fresh juice every day with my meal. I mead
it from fresh fruits at home with no sugar. So, it is 100% fruit
juices some time I do banana with milk. Or orange juices. Or
avocado. Most of market juices have add sugar and

preservatives and artificial flavors. Even if they say 100%
orange juice or whatever I never know what exactly on it. It is
important to consume 100% fruit juices because they contain
real fruit, therefore, it will contain more nutrients. all the fruits
I consume are fresh fruits I don’t like the canned fruits there is
some tasted on it I don’t like it. Moreover, it is containing many
preservative materials and add sugar. I also don’t buy frozen
fruits. Occasionally I put the banana and avocado in the freezer
so I can make smoothies. I think I don’t consume adequate
fruits because I like to share it and my daughter and my
husband don’t like fruits so there is no one who encourages me
to eat it. But if I with my family I eat too much fruit because
there is someone eat with me.
Discussing vegetables: According to MyPlate, my goal of
vegetables is 2.5cups and I eat 0.6 cups of vegetables. I
achieved 23% of the goal. Honestly, I don’t like vegetables so
this result doesn’t surprise me. I do not consume at least 3 dark
green, leafy, or orange vegetables. But some time I add carrots,
aubergine and green peppers with my food. Also, some time I
do eat cucumber salad with Yogurt. If I buy vegetable I buy the
fresh one but the only frozen vegetables I buy is broccoli. I
think frozen, or canned vegetables doesn't contain the same
nutritional valve of fresh vegetables. I usually steamed frozen
broccoli and eat it as snack. It is imperative to reflect the
preparation way of vegetables because some vegetables lose
their nutrients when cooked. I have not consumed adequate
amounts of vegetables because I don’t like it. However, I like
green salad but don't like to do it by myself. If someone do it to
me I eat it.
Discussing grains: According to MyPlate, the goal of grains
intake is 6.0 oz. I achieved 2.6 oz., which is 44% of the goal. I
don’t eat the recommended grains intake which is 3.0 oz. per
day according to Dietary Guidelines for Americans 2015-2020
and the MyPlate. But I am not too far from it. I always eating
whole grains bread which is "natures own" and whole grain
pasta. The Dietary Guidelines for Americans 2015-2020

recommend that half of the grains intake per day should be
whole grains. I think I meet this recommendation. Because I eat
whole grain pasta whole grain bread and rice. I know that
berceuse they pointed this in on the label some time they stamp
word like 100%whole wheat, 100% whole grain or brown rice.
As I mention above I do eat variety of grains such as pasta, rice,
bread and cereal.
Discussing proteins: The goal of protein intake is 5.5 ounces
according to MyPlate. My intake about 5.5 ounces, so I
achieved 101% of the goal which is perfect. The foods that can
provide protein include egg, milk, fish, meat, chicken, legumes.
My recourse of proteins is variety specially seafood at least I
eat seafood three times a week. I don’t like meat too much. on
other hand, I do eat egg. And I eat chicken breast. Also, I like
to eat nuts as snack. Most of my proteins are lean proteins. The
only methods to prepare protein is grilled. I used this method
because grilling can reduce the fats in food especially the
meats.it is important to deliberate the method of preparation
because frying can calories and fat to the meal.
Discussing fats/oils: The Aim for 6.0 teaspoons of oils a day.
And according to my calories intake I am under the average.
Any way the only oil I use is olive oil. And the fat in my diet
come from meat and chicken. And I like French fries so this is
the other sources of oil but I only use 3 or 4 teaspoon oils to do
because I use air fray. So, I am not above the recommend
average. There for I consider my choices mostly healthy.
Discuss dairy: The goal for dairy intake is 3 cups my intake was
1.1 cups. which is 37% of the goal. The food in my diet
contributed to dairy is milk, yogurt some time I eat yogurt as
my light dinner. Also, I eat cheese with bread. So, this is my
dairy resources. For the yogurt I use nonfat one. And for the
milk and cheese I take the low fat one. I always try to reduce
the intake fat in my diet.
Discussing empty or discretionary kcals: the goal of empty
calorie is Limit my extra fats & sugars to 267 Calories. In other
word not take more than 267 calories per day. I do my best to

limit this intake but some time if I feel bad. And in my
weekend, I eat too much dessert because I meet my friend and
have diner together and after diner as our traditional eating
dessert with coffee. The empty kcals foods are the food lack of
nutritional value and it contains add sugar and fat. these provide
food energy but petite or no other nutrition like minerals,
vitamins, fiber, protein, or essential fatty acids the good
example of it is soda and alcohol. I think my diet have a lot of
empty calories come from cake, chocolate, soft drink.
Dietary Guidelines for Americans: The Dietary Guidelines
Recommendations for healthy eating patterns should be follow
some way of healthy eating patterns include meeting a variety
of food from each grope vegetables, Fruits, Grains, protein and
all other. Also control and limited calories in general especially
the one that come from saturated fats and trans fats, added
sugars and decrease sodium intake. Also, Minimize your
consuming of alcohol as much as you can. According to the
guideline " it should be consumed in moderation—up to one
drink per day for women and up to two drinks per day for
men—and only by adults of legal drinking age". I try to follow
these recommendations especially with add sugar since my
family have long history of diabetes
Discuss energy nutrients.
Macronutrients. is the carbohydrate, fat, and protein.
Frist of all I will discuss my carbohydrate intake: I consumed
49.7% of my calories from carbohydrates. 49.7% is in average
for AMDR recommendations which is 45-65%. My sugar intake
is 27.4% of my diet. the AMDR for adults is 10 to 35 according
to this am in the average of sugar intake. Talking about my
sugar intake I would said that half and half. Half of my sugar
intake come from unhealthy food like candy and cake and the
other half come from fruit like banana and mango also I do like
to eat 100% natural honey. the three top resources of sugar that
I take is candy, fruit, coffee with add sugar. According to
American heart association is 25 grams of added sugar for
women I think am above the average. I eat a lot of daunts and

every day I drink coffee with 3teaspoon of sugar.
Fiber intake: my fiber intake unfortunately is very low which is
7.09 g. This thing should not have surprised me because my
vegetable intake was low to and the most common good for
fiber is vegetable and grain. looking of my spreadsheet report I
don’t really have a good amount of fiber. The most common
resource of fiber in my diet is from whole wheat bread. And
some of it come from vegetable and fruit. According to my
spreadsheet my diet has both soluble and insoluble fiber but in
small amount. Both soluble and insoluble fiber have excessive
benefits for our health According to mayo clinic web site the
Benefits of a high-fiber diet "Normalizes bowel movements,
helps maintain bowel health, lowers cholesterol levels, helps
control blood sugar levels and aids in achieving healthy weight"
Insoluble fiber comes from brown rice, whole wheat, whole
grains, and whole wheat bran. Sources of soluble fiber include
vegetable, bananas, carrots oats, barley, and most of the fruit. I
can improve my fiber intake by improving my fruit and
vegetable intake. I can have some cut fruit with me in school
and eat it as snack rather than eat daunts which will give me
double benefit and make me reach my goal by lowering add
sugar intake and increased fiber intake. The other things I can
have quinoa in my lunch it is very rich of fiber.
Fat: my fat intake percentage is 29% of my diet. That is meet
AMDR recommendation which is 20-35%. I consumed 9% of my
diet from saturated fat which is in average according to 2015-
2020 Dietary Guidelines the recommendation of saturated fat is
less than 10% of total calories intake. But any way I am
thinking of reduce it because am very close to be above
recommendation and this very bad of my heart health especially
because that I am having heart disease. The most three top
sources of My saturated fat come from cake, chocolate, and
vanilla. My intake of monounsaturated fat is 4.9% it is 6.34g
and the DRI goal is 22.10 I am consumed 29% of my goal which
is low. My intake of polyunsaturated fat is 2.8% and in gram is
3.72g and the DRI goal is 19.89 so my intake is too lower than

the recommendation I take 19% of my goal. My percent intake
of trans-fat is 0.5% which is good because the recommendation
is to keep trans-fat as low as possible. The American 2015-2020
goal is to control the fat use and for all type of fat am not above
the recommendation according to this my fat diet is healthy.
Moreover, I will keep my eyes in my intake fat to not be above
the goal.
My cholesterol consumed is: 336.68g and the goal is 300g so am
above the DRI recommendation by 12%. the omega 3
recommendation is 1-3g and my intake of Omega-3 is 0.55 g.
talking about Omega-6 fatty acid my intake is 3.12 (g)
According to our text book, the appropriate amount of omega 6
fatty acid is 11-22g. so I am too far from recommendation.
According to the spread sheet source of omega 3 in my diet
comes from salmon fish. Protein: the percent of my calories
come from protein is 21% This amount is within normal average
according to AMDR recommendation of 10-35%. My protein
RDA is 54.9g. of protein each day. I am using the
recommendation of 0.8g per Kg in my calculation because it is
the RDA of the most body weight adult also, I am in stander
active mode am not very active in my daily life. My actual
intake of protein is 0.89g/kg. although protein give some benefit
for the body like increased satiety and muscle retention it is
very important to not eat too much protein to avoid the risks.
Some risk of eat high amount of protein is Weight gain, Bad
breath, Diarrhea, Kidney damage. I consumed protein from a
variety of sources according to my diet I consumed protein form
milk, cheese, egg, chickens, and sea food. Most resource of
protein is from sea food. I eat seafood at least 3 time a week.
So, I meet the recommendation. The benefit of eating fish is
Fish is a high-protein, low-fat food that provides a range of
health benefits. For example, help maintain cardiovascular
health by playing a role in the regulation of blood clotting and
vessel constriction, Fights against depression so it is good for
mental health also. The three-top resource of my diet was fish,
shrimp, and milk. The things I can change in my protein intake

is to consumed protein from seafood and low-fat food only.
Don’t eat red meat too much which is I don’t eat too much meat.
Alcohol: I do not drink any alcohol in my diet, so, it makes 0%
of my diet. The recommendation from MyPlate and Dietary
Guidelines for Americans is to keep alcohol intake as low as
possible. Alcohol is considered a source of empty kcals because
of it is lack of nutritional value also because it is containing add
sugar. Moreover, is provide energy. I don’t think that I need to
change my habit of not consuming alcohol. I will keep this good
habit for all my life. And there are two reasons of that first is
religious reason the other thing because it will not provide me
any nutritional value.
:my calculation work
Percent of carbohydrates: 143.43*4=573.72/1,155.36=
.497*100= 49.7%
Percent of sugar: 79.18*4=316.72/1,155.36=0.274=27.4%
Percent of fat: 37.75*9=339.75/1,155.36 =0.29=29%
Percent of saturated fat: 11.63*9= 104.67/ 1,155.36 =0.90=9.0%
Percent of monounsaturated fat: 6.34*9=57/1,155.36=0.049=
4.9%
Percent of polyunsaturated fat: 3.72*9=33.48/
1,155.36=0.028=2.8%
Percent of Trans fat: 0.68*9=6.12/1,155.36=0.0052=0.5%
Percent of protein: 60.99*4=243.96/1,155.36=0.21=21%
Protein RDA for myself: 151/2.2 = 68.6*0.8 = 54.9g
Actual protein intake compared to my body weight: 60.99/68.6
= 0.89g/kg.
References
Added Sugars, healthy eating, Nutrition/Added-Sugars
How to Add More Fiber to Your Diet.” Mayo Clinic, Mayo
Foundation for Medical Education and Research, 22 Sept. 2015.
2015-2020 Dietary Guidelines - health.gov. (n.d.).
What Is the AMDR Recommendation for

Carbohydrates?” Healthy Eating, healthy eating.
“Saturated Fat.” American Heart Association,
healthyforgood.heart.org/Eat-smart/Articles/Saturated-Fats.
diet project/SMART GOAL HANDOUT(1) (2).doc
SMART GOALS – TEMPLATE
_____________________________________________________
_____________
SMART goals help improve achievement and success. A
SMART goal clarifies exactly what is expected and the
measures used to determine if the goal is achieved and
successfully completed.
A SMART goal is:
Specific (and strategic): Linked to your mission and strategic
plan (the big picture). Answers the question—Who? and What?
Measurable: The success toward meeting the goal can be
measured. Answers the question—How?
Attainable: Goals are realistic and can be achieved in a specific
amount of time and are reasonable.
Relevant (results oriented): The goals are aligned with current
tasks and projects and focus in one defined area; include the
expected result.
Time framed: Goals have a clearly defined time-frame
including a target or deadline date.
Examples:
Not a SMART goal:
· Employee will improve their writing skills.

Does not identify a measurement or time frame, nor identify
why the improvement is needed or how it will be used.
SMART goal:
· Based on my 3 day diet record I have determined that I would
like to improve my intake of fiber. I will work towards this
goal over the next 6 weeks by slowly adding more fruits and
vegetables to my diet each week. I will investigate new recipes
online to increase my intake of new fruits and vegetables. I will
also keep a daily record of my fruit and vegetable intake. Each
week I will aim to consume 20 servings in total of fruits and
vegetables. To keep myself accountable I will share my success
online using my Journal.
SMART Goal Planning Form
Specific – WHO? WHAT?
Measurement/Assessment – HOW?
Attainable/Achieve – REASONABLE?
Relevant – EXPECTED RESULT?
By
Timed – WHEN?
diet project/spreadsheet.pdf
Spreadsheet Report
The Spreadsheet shows all the values for all nutrients. Nutrients
are displayed horizontally, with totals at the
bottom of the list.
Profile Info

BMI: 29.5
Weight Change: None
ItemDay Meal Amount Cals FatCal SatFatCal Prot (g)
Thu 03-
08-2018
Breakfast egg, hard boiled, large (USDA) ea2 155.0 95.4 29.3
12.6
milk, whole, 3.25%, with vitamin cup1 148.8 71.4 41.0 7.7
Lunch rice, white, cooked, long grain, cup0.5 102.7 2.0 0.5 2.1
salmon, grilled (Bertucci's) oz6 197.0 109.5 13.0 14.2
Dinner pasta, spaghetti, whole wheat, cup0.5 112.5 11.6 1.6 4.5
Snack water, Poland Spring (USDA: fl-oz16 0.0 0.0 0.0 0.0
cake, chocolate, with vanilla pce1 367.2 149.8 38.5 2.9
Day Total -- 1083.3 439.7 124.0 44.0

Fri 03-09-
2018
Breakfast juice, orange, fresh (USDA) cup1 111.6 4.4 0.4 1.7
Lunch pizza, pan, cheese, medium, 12" slice2 560.0 226.1 93.2
23.4
Dinner yogurt, plain, nonfat (Yoplait) cntr1 100.0 0.0 0.0 11.0
Snack water, Poland Spring (USDA: ml1000 0.0 0.0 0.0 0.0
frozen dessert, Oreo, McFlurry cup1 370.7 114.4 52.1 8.9
Day Total -- 1142.3 344.9 145.8 45.1
Sat 03-
10-2018
Breakfast bread, whole wheat, toasted slice2 153.0 18.2 4.1 8.1
Lunch shrimp, steamed, large (USDA) lb0.5 269.9 34.6 10.4
51.7
broccoli florets, frozen (Birds cup1 33.4 2.7 0.0 1.7
soda, Coca-Cola (Coca-Cola) can1 140.0 0.0 0.0 0.0
Dinner chicken breast, grilled, Fast g85 101.2 18.2 4.6 16.2
Snack peanut butter, creamy (Jif) Tbs2 190.0 144.0 22.5 7.0
juice, carrot (USDA) cup1 94.4 3.2 0.5 2.2
water, Poland Spring (USDA: ml2000 0.0 0.0 0.0 0.0
popcorn, microwaveable, lowfat, cup2 68.6 13.7 2.0 2.0

blended coffee, caramel, lrg1 190.0 0.0 0.0 5.0
Day Total -- 1240.5 234.6 44.1 93.9
Average Day Total -- 1155.4 339.7 104.6 61.0
ItemDay Meal Carbs (g) Sugr^ (g) Fiber (g) Fib-S (g) Fib-I (g)
Fat (g)
Thu 03-
08-2018
Breakfast egg, hard boiled, large (USDA) 1.1 1.1 0.0 0.0 0.0
10.6
milk, whole, 3.25%, with vitamin 11.7 11.7 0.0 0.0 0.0 7.9
Lunch rice, white, cooked, long grain, 22.2 0.0 0.3 0.1 0.2 0.2
salmon, grilled (Bertucci's) 7.2 1.2 12.2
ItemDay Meal Carbs (g) Sugr^ (g) Fiber (g) Fib-S (g) Fib-I (g)
Fat (g)
Thu 03-
08-2018
Dinner pasta, spaghetti, whole wheat, 22.7 0.6 2.9 0.4 2.6 1.3
Snack water, Poland Spring (USDA: 0.0 0.0 0.0 0.0 0.0 0.0
cake, chocolate, with vanilla 53.3 39.2 0.9 16.6
Day Total 118.3 52.6 5.3 0.5 2.8 48.9
Fri 03-09-

2018
Breakfast juice, orange, fresh (USDA) 25.8 20.8 0.5 0.2 0.3 0.5
Lunch pizza, pan, cheese, medium, 12" 59.9 6.4 3.4 25.1
Dinner yogurt, plain, nonfat (Yoplait) 14.0 13.0 0.0 0.0 0.0 0.0
frozen dessert, Oreo, McFlurry 57.4 47.6 0.2 12.7
Day Total 157.0 87.9 4.1 0.2 0.3 38.3
Sat 03-
10-2018
Breakfast bread, whole wheat, toasted 25.6 2.9 3.7 0.8 2.9 2.0
Lunch shrimp, steamed, large (USDA) 3.4 0.0 0.0 0.0 0.0 3.8
broccoli florets, frozen (Birds 4.3 1.9 2.0 0.3
soda, Coca-Cola (Coca-Cola) 39.0 39.0 0.0 0.0 0.0 0.0
Dinner chicken breast, grilled, Fast 1.0 1.0 0.0 0.0 0.0 2.0
Snack peanut butter, creamy (Jif) 8.0 3.0 2.0 16.0
juice, carrot (USDA) 21.9 9.2 1.9 0.4
water, Poland Spring (USDA: 0.0 0.0 0.0 0.0 0.0 0.0
popcorn, microwaveable, lowfat, 11.7 0.1 2.3 1.5
blended coffee, caramel, 40.0 40.0 0.0 0.0 0.0 0.0

Day Total 154.9 97.1 11.9 0.8 2.9 26.1
Average Day Total 143.4 79.2 7.1 0.5 2.0 37.7
ItemDay Meal Fat-S (g) Fat-T (g) Fat-M (g) Fat-P (g) Chol (mg)
Water (g)
Thu 03-
08-2018
salmon, grilled (Bertucci's) 1.4
cake, chocolate, with vanilla 4.3 23.1 29.4
Day Total 13.8 0.2 6.2 2.4 420.5 893.8
Fri 03-09-
2018
Lunch pizza, pan, cheese, medium, 12" 10.4 6.4 5.5 42.0 86.8
frozen dessert, Oreo, McFlurry 5.8 1.3 3.9 0.8 33.7 143.6

Day Total 16.2 1.3 10.4 6.4 80.7 1593.7
Sat 03-
10-2018
Lunch shrimp, steamed, large (USDA) 1.2 0.1 0.8 1.3 478.5
162.3
broccoli florets, frozen (Birds 0.0 0.0 0.0
soda, Coca-Cola (Coca-Cola) 0.0 0.0 0.0 0.0 0.0
Dinner chicken breast, grilled, Fast 0.5 0.0 25.3
Snack peanut butter, creamy (Jif) 2.5 0.0 0.0
juice, carrot (USDA) 0.1 0.0 0.0 0.2 0.0 209.7
ItemDay Meal Fat-S (g) Fat-T (g) Fat-M (g) Fat-P (g) Chol (mg)
Water (g)
Sat 03-
10-2018
popcorn, microwaveable, lowfat, 0.2 0.6 0.6 0.0 0.4
blended coffee, caramel, 0.0 0.0 0.0 0.0 5.0
Day Total 4.9 0.6 2.4 2.4 508.8 2387.2

ItemDay Meal A-RAE(mcg) B1 (mg) B2 (mg) B3 (mg) B6 (mg)
B12 (mcg)
Thu 03-
08-2018
1.1
salmon, grilled (Bertucci's)
cake, chocolate, with vanilla 0.1 0.1 1.0 0.0 0.1
Day Total 261.4 0.5 1.1 4.7 0.4 2.3
Fri 03-09-
2018
Lunch pizza, pan, cheese, medium, 12" 146.0 0.5 0.5 7.8 0.2 1.3
Dinner yogurt, plain, nonfat (Yoplait) 225.2
frozen dessert, Oreo, McFlurry 0.1 0.5 0.6 0.1 1.3

Day Total 396.0 0.8 1.1 9.4 0.4 2.6
Sat 03-
10-2018
broccoli florets, frozen (Birds 17.5
soda, Coca-Cola (Coca-Cola) 0.0
Dinner chicken breast, grilled, Fast 0.0
Snack peanut butter, creamy (Jif) 0.0 0.0 4.0
popcorn, microwaveable, lowfat, 1.2 0.0 0.0 0.3 0.0 0.0
blended coffee, caramel, 0.0
Day Total 2479.5 0.5 0.3 14.1 1.2 3.7
ItemDay Meal C (mg) D (mcg)E-Toco (mg) Fola (mcg) Calc
(mg) Iron (mg)
Thu 03-
08-2018
1.2

salmon, grilled (Bertucci's)
Snack water, Poland Spring (USDA: 0.0 0.0 4.7 0.0
cake, chocolate, with vanilla 0.2 0.1 0.8 33.4 23.1 1.0
Day Total 0.2 5.5 2.2 151.3 371.3 4.5
Fri 03-09-
2018
Breakfast juice, orange, fresh (USDA) 124.0 0.0 0.1 74.4 27.3
0.5
Dinner yogurt, plain, nonfat (Yoplait) 0.0 2.0 300.0 0.0
ItemDay Meal C (mg) D (mcg)E-Toco (mg) Fola (mcg) Calc
(mg) Iron (mg)
Fri 03-09-
2018

Day Total 124.0 2.0 2.4 85.6 1043.1 5.7
Sat 03-
10-2018
Lunch shrimp, steamed, large (USDA) 0.0 0.2 5.0 54.4 206.4
0.7
broccoli florets, frozen (Birds 2.4 30.0 0.0
soda, Coca-Cola (Coca-Cola) 0.0 0.0 0.0
Dinner chicken breast, grilled, Fast 0.0 0.0 0.7
water, Poland Spring (USDA: 0.0 0.0 20.0 0.2
blended coffee, caramel, 0.0 150.0 0.0
Day Total 22.5 0.2 10.8 92.6 529.8 5.3
ItemDay Meal Magn (mg) Phos (mg) Potas (mg) Sod (mg) Zinc
(mg) Omega3 (g)
Thu 03-
08-2018
Breakfast egg, hard boiled, large (USDA) 10.0 172.0 126.0

124.0 1.0 0.1
milk, whole, 3.25%, with vitamin 24.4 205.0 322.1 104.9 0.9
0.2
salmon, grilled (Bertucci's) 185.4
cake, chocolate, with vanilla 11.3 46.5 60.8 232.4 0.3
Day Total 100.7 553.3 609.0 655.3 3.6 0.3
Fri 03-09-
2018
Breakfast juice, orange, fresh (USDA) 27.3 42.2 496.0 2.5 0.1
0.0
3.2 0.6
Day Total 110.7 1023.5 1806.8 1599.0 4.5 0.7
Sat 03-
10-2018
Breakfast bread, whole wheat, toasted 49.5 151.5 163.0 282.5

1.1 0.0
Lunch shrimp, steamed, large (USDA) 83.9 694.0 385.6 2147.7
3.7 0.7
broccoli florets, frozen (Birds 25.3
soda, Coca-Cola (Coca-Cola) 45.0 0.0
Dinner chicken breast, grilled, Fast 526.2
Snack peanut butter, creamy (Jif) 135.0
blended coffee, caramel, 0.0 0.0
Day Total 210.6 986.9 1276.2 3415.9 5.8 0.7
ItemDay Meal Omega6 (g) Alc (g) Caff (mg) MyFrt MyDry
MyGrn
Thu 03-
08-2018
Breakfast egg, hard boiled, large (USDA) 1.3 0.0 0.0 0.0 0.0 0.0

salmon, grilled (Bertucci's) 0.0 0.0 0.0 0.0
Day Total 2.1 0.0 0.0 0.0 0.9 2.1
Fri 03-09-
2018
frozen dessert, Oreo, McFlurry 0.8 0.0 0.0 0.0 0.0
Day Total 5.7 0.0 0.0 1.0 2.4 3.6
Sat 03-
10-2018
broccoli florets, frozen (Birds 0.0 0.0 0.0 0.0 0.0
soda, Coca-Cola (Coca-Cola) 0.0 0.0 34.0

Dinner chicken breast, grilled, Fast 0.0 0.0 0.0 0.0 0.0
Snack peanut butter, creamy (Jif) 0.0 0.0 0.0 0.0 0.0
Day Total 1.6 0.0 149.0 0.0 0.0 2.2
ItemDay Meal MyVeg MyProt XxFruit XxOCarb XxStarch
XxVeg
Thu 03-
08-2018
Breakfast egg, hard boiled, large (USDA) 0.0 2.0 0.0 0.0 0.0 0.0
salmon, grilled (Bertucci's) 0.0 2.1 0.0 0.0 0.0 0.0
cake, chocolate, with vanilla 0.0 0.0 0.0 0.0 0.0 0.0

Day Total 0.0 4.1 0.0 0.0 3.0 0.0
Fri 03-09-
2018
Day Total 0.0 0.0 1.7 3.8 4.0 0.0
Sat 03-
10-2018
broccoli florets, frozen (Birds 0.7 0.0 0.0 0.0 0.0 0.9
ItemDay Meal MyVeg MyProt XxFruit XxOCarb XxStarch
XxVeg
Sat 03-
10-2018
Lunch soda, Coca-Cola (Coca-Cola) 0.0 2.6 0.0 0.0
Dinner chicken breast, grilled, Fast 0.0 2.3 0.0 0.0 0.0 0.0
Snack peanut butter, creamy (Jif) 0.0 2.2 0.0 0.0 0.0 0.0

Day Total 1.7 12.6 0.0 5.3 2.5 5.2
ItemDay Meal XxFat XxAlc XxNoFtMlk XxLnMeat
Thu 03-
08-2018
Breakfast egg, hard boiled, large (USDA) 1.4 0.0 0.0 1.8
milk, whole, 3.25%, with vitamin 1.2 0.0 1.0 0.0
Lunch rice, white, cooked, long grain, 0.0 0.0 0.0 0.0
salmon, grilled (Bertucci's) 1.6 0.0 0.0 2.0
Dinner pasta, spaghetti, whole wheat, 0.0 0.0 0.0 0.0
Day Total 7.5 0.0 1.0 3.8
Fri 03-09-
2018
Breakfast juice, orange, fresh (USDA) 0.0 0.0 0.0 0.0

Day Total 6.9 0.0 1.2 1.6
Sat 03-
10-2018
Breakfast bread, whole wheat, toasted 0.1 0.0 0.0 0.0
Lunch shrimp, steamed, large (USDA) 0.0 0.0 0.0 7.4
broccoli florets, frozen (Birds 0.0 0.0 0.0 0.0
soda, Coca-Cola (Coca-Cola) 0.0
Dinner chicken breast, grilled, Fast 0.0 0.0 0.0 2.3
juice, carrot (USDA) 0.0 0.0 0.0 0.0
water, Poland Spring (USDA: 0.0 0.0 0.0 0.0
popcorn, microwaveable, lowfat, 0.1 0.0 0.0 0.0
blended coffee, caramel, 0.0 0.0 0.0 0.0
Day Total 3.0 0.0 0.0 10.7
Average Day Total 5.8 0.0 0.7 5.4

^ Total Sugars includes those naturally occuring in food and
added sugars.
3/11/18 10:16 PM Page 6 of 6
diet project/��꟢ �� 2.doc
Part Two: (50 points)
Using the food logs and nutricalc reports (barGraph) :
Discuss micronutrients and fluids (non-energy nutrients, water,
vitamins, and minerals). First, look at vitamin and mineral
intakes and for each one, compare your intake with the RDA
and identify if you are low, meet or exceed the recommendation.
Make a table and include this in your written report – this will
help you know which vitamins and minerals that you do need to
discuss. "You need to create a table with this info and submit it
with Part 2."
1. Discuss EACH vitamin or mineral that is deficient (any that
are less than 90% of needs). For each nutrition that needs
discussion:
a. What health concerns could be associated with low levels of
that vitamin or mineral?
b. What would you have to eat to increase intake of that vitamin
or mineral (good food sources)?
2. Discuss any that are above 120% of recommended:
a. Do you have any concerns about high intakes of any
micronutrients (any that are above 120%)? Do any exceed Upper
Tolerable Limit?
b. Additionally discuss:
i. Do you need a multivitamin supplement? Defend your answer.
ii. Remember you were not to include a vitamin or mineral
supplement in your analysis; this is so you can now determine if
you would need to start, continue taking one or potentially stop
it. Would a supplement increase risk of toxicity for any

nutrients?
3. Water and fluids
a. Discuss your intake of water – how did your intake compare
to goal? Do you think the fluid requirement estimated by the
software is accurate for your needs? If so, how does it differ?
b. What foods and beverages in your diet contributed to fluid?
c. Would any beverages be considered sugary sweetened
beverages? Why is this important to consider?
d. How about caffeinated beverages? How often do you
consume these? Why should someone consider caffeine in their
fluid consumption?
e. Do you consume energy drinks? What is the impact of such
products in the diet?
f. Do you consume electrolyte (i.e. Gatorade or others similar)
containing beverages regularly?
4. Discuss energy and weight.
a. Your diet analysis will be an estimate of how many calories
you ate. Your diet analysis profile will estimate how many
calories you need to maintain current weight. Get another
estimate of calorie needs from here:
http://www.cancer.org/healthy/toolsandcalculators/calculators/a
pp/calorie-counter-calculator
b. What did you learn about your calorie intake? How are the
estimates of needs and the estimate of your intake the same or
different? How many calories to you need a day? How many do
you eat? Does your calorie intake meet or exceed your needs?
Why or why not? If the amounts are very different, explain how
these numbers could be different.
c. Is your weight stable? If you determined that your calorie
needs are more or less calories than you eat and your weight is
stable - how do you explain why you are not gaining or losing?
You need to be logical here. There may be a number of errors in
both assessment of need and intake.
d. What is your BMI? What is your risk for disease based on
your BMI?
i. Are there other factors that should be included with BMI to

assess your risk of disease related to body weight?
e. Do you need to maintain, gain or lose weight in order to
achieve a BMI in a low risk category? If weight change is
needed to improve health, briefly outline several things you
might to do try to achieve a healthy BMI range.
5. Finally – summarize and plan
a. Consider your findings in Part 1 and Part 2. Write a summary
of the positive and negative aspects of your diet and then make
a detailed plan to improve your diet. Consider the information
you now have (nutrient analysis, MyPlate, diet guidelines, etc.)
and devise a detailed plan that would improve your diet. Include
at least 4 SPECIFIC things. You need to make the case of what
you found in your diet and a specific plan to address those
findings.
b. Plan: Detail what you would DO - make it clear what you
would DO at the grocery store, while cooking, at the table,
adding/subtracting snacks, etc.
i. Not acceptable: “My diet is horrible and I will start reading
food labels.”
ii. Good Example: “I found out that I am very low in vitamin D
and calcium. I have decided that I will eat more yogurt. I will
make sure I buy yogurt that is fortified with vitamin D. I have
an insulated container and I will carry yogurt in my backpack
and have it for my afternoon snack Monday through Thursdays
at school.”
to Submit Part 2:
Upload assignment on due date (via the digital dropbox on
Blackboard). Also upload from Part 1 –your food logs, Bar
Graph and Calorie Assessment reports from the average of your
3 days (check to make sure it is the average) and your written
report.
Part two is 50 points and is graded using this rubric
1. Discussion of micronutrients and fluids - 15 points

a. Vitamins – 5 points
b. Minerals – 5 points
c. Water – 2 points
d. Supplementation – 2 points
e. Correct table of vitamins and minerals - 1 point
2. Discussion of energy - 15 points
a. Your estimated needs and your estimated intake – 5 points
b. Energy balance and your body weight – 6 points
c. Calculation and discussion of BMI – 4 points
3. Summary of diet positives and areas that need improvement -
5 points
a. Review your assessment of parts 1 and 2 and write a clear
summarization of the important findings. What are the strengths
and weaknesses of your diet in meeting the recommendations
for a health promoting diet?
4. Detailed plan to improve - 12 points
a. Need to use the analysis to plan specific changes in behaviors
and food intake that would improve diet. 4 goals at 3 points
each (12 total)
5. Grammar, spelling, etc. and reports – 3 points
a. Please note that I will be unable to grade your paper unless
you attach the correct reports. Papers without the correct reports
will earn a 0.
Total 100 for both parts of project

Due Date: Weekly.
Percentage of Course Grade: 25%.
Discussion Participation Grading Rubric
Criteria Non-performance Basic Proficient Distinguished
Applies relevant course
concepts, theories, or
materials correctly.
Does not explain relevant
course concepts, theories, or
materials.
Explains relevant course
concepts, theories, or materials.
Applies relevant course
concepts, theories, or
materials correctly.
Analyzes course concepts, theories,
or materials correctly, using
examples or supporting evidence.
Collaborates with fellow
learners, relating the
discussion to relevant course
concepts.
Does not collaborate with
fellow learners.

learners without relating
discussion to the relevant
course concepts.
learners, relating the
discussion to relevant course
concepts.
Collaborates with fellow learners,
relating the discussion to relevant
course concepts and extending the
dialogue.
Applies relevant professional,
personal, or other real-world
experiences.
Does not contribute
professional, personal, or
other real-world
experiences.
Contributes professional,
experiences, but lacks
relevance.
experiences.
experiences to extend the dialogue.

Supports position with
applicable knowledge.
Does not establish relevant
position.
Establishes relevant position. Supports position with
applicable knowledge.
Validates position with applicable
knowledge.
Participation Guidelines
Actively participate in discussions. To do this you should create
a substantive post for each of the
discussion topics. Each post should demonstrate your
achievement of the participation criteria. In
addition, you should also respond to the posts of at least two of
your fellow learners for each discussion
question-unless the discussion instructions state otherwise.
These responses to other learners should also
be substantive posts that contribute to the conversation by
asking questions, respectfully debating
positions, and presenting supporting information relevant to the
topic. Also, respond to any follow-up
questions the instructor directs to you in the discussion area.
To allow other learners time to respond, you are encouraged to
post your initial responses in the
discussion area by midweek. Comment to other learners' posts
are due by Sunday at 11:59 p.m. (Central
time zone).
Print

Discussion Participation Scoring Guide
Page 1 of 1Discussion Participation Scoring Guide
4/9/2018https://courserooma.capella.edu/bbcswebdav/institution
/MBA/MBA6014/180100/Scoring_...

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