1. NHM 201 Name: Veronica Lyle
Dietary Analysis Assignment
Page 1 of 10
SuggestedResources:To achieve the mostsuccessonthisassignmentconsiderusingthe following
resources:ChooseYourFoodsFood ListsforDiabetes,Nutrition Through theLife Cycle textbook,Dietary
GuidelinesforAmericansExecutive Summary,www.myPlate.gov andwww.supertracker.gov .
1.
Time
Eaten/Drunk
Meal
(B/L/D/S)
FoodItemand Description How Prepared Amount
Eaten
5:00am B Englishmuffin toasted 1 whole
one
B Granola bar 1 bar
B Peanut butter 2 tbsp
B Greekyogurt 2/3 cup
9:00 am S Banana raw 1 large
one
S ShreddedWheatCereal 1/2 cup
10:00 am S Chocolate 6 pieces
1:30 pm L Chicken grilled 6 oz
L Carrots roasted ½ cup
L Mushrooms roasted ½ cup
L Bell Pepper raw 1 cup
4:00 pm S Special K Cereal (strawberry) 1 cup
S Low Fat Milk 1 cup
6:00pm D Meat eggrolls fried 2
S Large cookie 1
B= breakfast;L= lunch;D= dinner;S= snack
3. NHM 201 Name: Veronica Lyle
Dietary Analysis Assignment
Page 3 of 10
3.
Food
Groups
Target Average
Eaten
Status
Grains 8 ounce(s) 7 ounce(s) Under
Whole
Grains
≥ 4 ounce(s) 3 ounce(s) Under
Refined
Grains
≤ 4 ounce(s) 3½ ounce(s) OK
Vegetables 3 cup(s) 2½ cup(s) Under
Dark Green 2 cup(s)/week 0 cup(s) Under
Red &
Orange
6 cup(s)/week ½ cup(s) Under
Beans &
Peas
2 cup(s)/week 0 cup(s) Under
Starchy 6 cup(s)/week 0 cup(s) Under
Other 5 cup(s)/week 2 cup(s) Under
Fruits 2 cup(s) 1 cup(s) Under
Whole
Fruit
No Specific
Target
1 cup(s) No Specific
Target
Fruit Juice No Specific
Target
0 cup(s) No Specific
Target
Dairy 3 cup(s) 1¾ cup(s) Under
Milk &
Yogurt
No Specific
Target
1¾ cup(s) No Specific
Target
Cheese No Specific
Target
0 cup(s) No Specific
Target
Protein
Foods
6½ ounce(s) 6 ounce(s) OK
Seafood 10 ounce(s)/week 0 ounce(s) Under
Meat,
Poultry &
Eggs
No Specific
Target
2½ ounce(s) No Specific
Target
Nuts,
Seeds & Soy
No Specific
Target
3½ ounce(s) No Specific
Target
Oils 7 teaspoon 5 teaspoon Under
4. NHM 201 Name: Veronica Lyle
Dietary Analysis Assignment
Page 4 of 10
Limits Allowance Average
Eaten
Status
Total Calories 2400 Calories 1794 Calories Under
Empty
Calories*
≤ 330 Calories 371 Calories Over
Solid Fats * 140 Calories *
Added
Sugars
* 230 Calories *
*Calories from food components such as added sugars and solid
fats that provide little nutritional value. Empty Calories are part of
Total Calories.
Note: If you ate Beans & Peas and chose "Count as Protein
Foods instead," they will be included in the Nuts, Seeds & Soy
subgroup.
Your plan is based on a 2400 Calorie allowance.
Nutrients Target Average
Eaten
Status
Total Calories 2400 Calories 1794 Calories Under
Protein (g)*** 46 g 89 g OK
Protein (% Calories)*** 10 - 30%
Calories
20% Calories OK
Carbohydrate (g)*** 130 g 243 g OK
Carbohydrate (% Calories)*** 45 - 65%
Calories
54% Calories OK
Dietary Fiber 26 g 25 g Under
Total Sugars No Daily Target
or Limit
110 g No Daily Target
or Limit
Added Sugars No Daily Target
or Limit
58 g No Daily Target
or Limit
Total Fat 25 - 35%
Calories
30% Calories OK
Saturated Fat < 10% Calories 8% Calories OK
Polyunsaturated Fat No Daily Target
or Limit
7% Calories No Daily Target
or Limit
Monounsaturated Fat No Daily Target
or Limit
12% Calories No Daily Target
or Limit
5. NHM 201 Name: Veronica Lyle
Dietary Analysis Assignment
Page 5 of 10
Linoleic Acid (g)*** 11 g 13 g OK
Linoleic Acid (% Calories)*** 5 - 10% Calories 7% Calories OK
α-Linolenic Acid (% Calories)*** 0.6 - 1.2%
Calories
0.5% Calories Under
α-Linolenic Acid (g)*** 1.1 g 0.9 g Under
Omega 3 - EPA No Daily Target
or Limit
12 mg No Daily Target
or Limit
Omega 3 - DHA No Daily Target
or Limit
19 mg No Daily Target
or Limit
Cholesterol < 300 mg 125 mg OK
Minerals Target Average
Eaten
Status
Calcium 1300 mg 880 mg Under
Potassium 4700 mg 2913 mg Under
Sodium** < 2300 mg 1776 mg OK
Copper 890 µg 1433 µg OK
Iron 15 mg 20 mg OK
Magnesium 360 mg 386 mg OK
Phosphorus 1250 mg 1415 mg OK
Selenium 55 µg 113 µg OK
Zinc 9 mg 10 mg OK
Vitamins Target Average
Eaten
Status
Vitamin A 700 µg RAE 1181 µg RAE OK
Vitamin B6 1.2 mg 4.3 mg OK
Vitamin B12 2.4 µg 8.4 µg OK
Vitamin C 65 mg 161 mg OK
Vitamin D 15 µg 3 µg Under
6. NHM 201 Name: Veronica Lyle
Dietary Analysis Assignment
Page 6 of 10
Vitamin E 15 mg AT 13 mg AT Under
Vitamin K 75 µg 37 µg Under
Folate 400 µg DFE 1064 µg DFE Over
Thiamin 1.0 mg 1.8 mg OK
Riboflavin 1.0 mg 2.5 mg OK
Niacin 14 mg 36 mg OK
Choline 400 mg 283 mg Under
4. In the space below, compare and critique yourone-daydietaryintaketothe Dietary Reference
Intakes(DRIs) andthe DietaryGuidelinesforAmericans (DGAs). Identify andcompare yourintake to at
least3 points fromthe DRIsand 3 pointsfromthe DGAs.Be sure to identify atleastone areathat
successfullymetthe DRIsandDGAsand at leastone area that needsimprovement.
Basedon my exercise outputforthe DRImy calorie intake isactuallybelow whatIburnoff.
I was wayovermy CHO intake byalmost100 grams for an average DRI.
I was justbarelyunderthe dietaryfiberintakeforDRI.
From the DGA’sI learnedthatI needtoincrease myvegetable intake.
I was underinFruitsand Oils.
The onlyrequirementsImetforthe DGA wasprotein.
5. Write a fewsentencesandexplainhow youwouldredesignyourmeal plan toreflectanintake that
wouldbetteraccomplishthe pointsinquestion#4. Be specificinyour descriptionof whatyouwould
change and howyou wouldaccomplishthe change.
I woulddefinitelydecrease mysugarintake throughcarbs.I wouldfocusoneatingmore natural sugars.
For example,insteadof eatingchocolateandcereal whencraving somethingsweetIwill eatabananaor
an apple.Iwouldalsoadda lotmore vegetablestomymeal plantoincrease mydietaryfiber.Overall,I
had waytoo manyrefinedgrains.Mybreakfastshouldconsistof lesscarbs.The granolabar was not
necessarywheneatinganEnglishmuffin,peanutbutter,andgreekyogurt.Andinsteadof eggrollsI
wouldreplace those withmore vegetablessuchasa salad.
7. NHM 201 Name: Veronica Lyle
Dietary Analysis Assignment
Page 7 of 10
6. Finally, analyze yournewplan fromquestion#5usingSupertracker.How didyourredesignedplan
compare to your original plan? Didyouor didyounot meetthe goal? (Answer“yes”or“no” and state
whyor whynot). How hard wasit to make your change “fit”?Be sure to compare youroriginal toyour
re-design.
I tookout most of my refinedgrainsnacksand addedmore vegetablesandfruit.Ithelpedme meetmy
requirementsforthe foodgroups,however,itdecreasedmyoverallcaloriesintake whichmade ita lot
lessthanI shouldbe eating.Ifounditis veryhard to meetcalorie requirementsformyexercise when
decreasingmyintake of processedfoods. Myredesignedplandidnotfullymeetmygoalsbecause Iam
still underonmostcategories.
NewPlan:
Food
Group
s
Targe
t
Average Eaten Status
Grains 6 ounce(s) 5 ounce(s) Under
Whole Grains ≥ 3 ounce(s) 5 ounce(s) OK
Refined Grains ≤ 3 ounce(s) 0 ounce(s) OK
Vegetables 2½ cup(s) 3 cup(s) Over
Dark Green 1½
cup(s)/week
½ cup(s) Under
Red & Orange 5½
cup(s)/week
½ cup(s) Under
Beans & Peas 1½
cup(s)/week
0 cup(s) Under
Starchy 5 cup(s)/week 0 cup(s) Under
Other 4 cup(s)/week 2 cup(s) Under
Fruits 2 cup(s) 2 cup(s) OK
Whole Fruit No Specific
Target
2 cup(s) No
Specific
Target
Fruit Juice No Specific
Target
0 cup(s) No
Specific
Target
Dairy 3 cup(s) 2 cup(s) Under
8. NHM 201 Name: Veronica Lyle
Dietary Analysis Assignment
Page 8 of 10
Milk & Yogurt No Specific
Target
2 cup(s) No
Specific
Target
Cheese No Specific
Target
0 cup(s) No
Specific
Target
Protein Foods 5½ ounce(s) 5½ ounce(s) OK
Seafood 8
ounce(s)/wee
k
0 ounce(s) Under
Meat, Poultry & Eggs No Specific
Target
2½ ounce(s) No
Specific
Target
Nuts, Seeds & Soy No Specific
Target
3 ounce(s) No
Specific
Target
Oils 6 teaspoon 4 teaspoon Under
Limits Allowanc
e
Averag
e Eaten
Statu
s
Total
Calories
2000
Calories
1374
Calories
Under
Empty
Calories*
≤ 258
Calories
122
Calories
OK
Solid Fats * 42
Calories
*
Added
Sugars
* 80
Calories
*
*Calories from food components such as added
sugars and solid fats that provide little nutritional
value. Empty Calories are part of Total Calories.
Note: If you ate Beans & Peas and chose "Count as
Protein Foods instead," they will be included in the
Nuts, Seeds & Soy subgroup.
Nutrients Target Average Eaten Status
Total Calories 2000 Calories 1374
Calories
Under
Protein (g)*** 46 g 82 g OK
Protein (%
Calories)***
10 - 35%
Calories
24%
Calories
OK
9. NHM 201 Name: Veronica Lyle
Dietary Analysis Assignment
Page 9 of 10
Carbohydrate
(g)***
130 g 187 g OK
Carbohydrate (%
Calories)***
45 - 65%
Calories
54%
Calories
OK
Dietary Fiber 25 g 28 g OK
Total Sugars No Daily
Target or
Limit
76 g No Daily
Target or
Limit
Added Sugars No Daily
Target or
Limit
20 g No Daily
Target or
Limit
Total Fat 20 - 35%
Calories
27%
Calories
OK
Saturated Fat < 10%
Calories
6% Calories OK
Polyunsaturated
Fat
No Daily
Target or
Limit
7% Calories No Daily
Target or
Limit
Monounsaturate
d Fat
No Daily
Target or
Limit
11%
Calories
No Daily
Target or
Limit
Linoleic Acid
(g)***
12 g 10 g Under
Linoleic Acid (%
Calories)***
5 - 10%
Calories
6% Calories OK
α-Linolenic Acid
(% Calories)***
0.6 - 1.2%
Calories
0.3%
Calories
Under
α-Linolenic Acid
(g)***
1.1 g 0.5 g Under
Omega 3 - EPA No Daily
Target or
Limit
8 mg No Daily
Target or
Limit
Omega 3 - DHA No Daily
Target or
Limit
43 mg No Daily
Target or
Limit
Cholesterol < 300 mg 85 mg OK
Minerals Target Averag
e Eaten
Statu
s
Calcium 1000 mg 896 mg Under
Potassium 4700 mg 3377 mg Under
Sodium** < 2300 mg 1268 mg OK
10. NHM 201 Name: Veronica Lyle
Dietary Analysis Assignment
Page 10 of 10
Copper 900 µg 1443 µg OK
Iron 18 mg 10 mg Under
Magnesium 310 mg 465 mg OK
Phosphoru
s
700 mg 1529 mg OK
Selenium 55 µg 77 µg OK
Zinc 8 mg 9 mg OK
Vitamins Target Averag
e Eaten
Statu
s
Vitamin A 700 µg RAE 921 µg
RAE
OK
Vitamin B6 1.3 mg 2.4 mg OK
Vitamin B12 2.4 µg 2.2 µg Under
Vitamin C 75 mg 234 mg OK
Vitamin D 15 µg 3 µg Under
Vitamin E 15 mg AT 9 mg AT Under
Vitamin K 90 µg 174 µg OK
Folate 400 µg DFE 330 µg
DFE
Under
Thiamin 1.1 mg 0.9 mg Under
Riboflavin 1.1 mg 1.7 mg OK
Niacin 14 mg 26 mg OK
Choline 425 mg 290 mg Under
