Diet and Activity Assignment

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Florida International University *

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4391

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Health Science

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Dec 6, 2023

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Macomb Community College Department of Physical and Health Education Diet and Activity Assignment (100 pts) Before answering the questions for this assignment please view the SAMPLE DIET ANALYSIS document that I provided in the directions. This will help you understand exactly how it should look when you submit. You will need submit the following reports and be sure you enter your Student ID info for each report. A. BAR GRAPH and SINGLE NUTRIENT (for your highest and lowest vitamin/mineral) B. MY PLATE C. MACRO NUTRIENT D. CALORIE ASSESSMENT E. 2-DAY COMPARISON REPORT Save your reports as an .html, this will enable you to highlight the report so you can copy and paste them directly into the word document under the appropriate sections. If that does not work then you can screenshot the reports and save them as an image to your computer. Then you can insert the image into the word document. You can also save them as .pdf and insert them into the word document that way. If you are having trouble with this then contact online support to help you with inserting the saved reports into the word document. I cannot grade your answers if I cannot see the reports. DO NOT submit links. I cannot open them and when I can open them they take me to the NutriCalc log in page. REPORTS ARE TO BE SUBMITTED UNDER THE CORRECT PART. DO NOT SUBMIT THEM ALL TOGETHER IN THE BEGINNING OR END OF YOUR SUMMARY. I should not have to scroll up and down your submission to check your reports with your answers for each part. If you do not follow these directions you will receive a zero for the assignment. PART A. Submit your BAR GRAPH REPORT here. (5 pts) Then answers questions #1 and 2 below using the results from this report.
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: Giada Hendershot Female 16 yrs 5 ft 5 in 150 lb Student Info: Giada Hendershot Tina J. Allor WHES 2015-Nutrition Day(s): 2023 Sep 11, Sep 12 (All) Activity Level: Active (Strive for an Active activity level.) BMI: 25.0 Normal is 18.5 to 25. Weight Change: Lose 0.5 lb per week Best not to exceed 2 lbs per week. Nutrient Val ue DRI Goal Percen 0 50 100 150 Basic Components Calories 1,692.00 2,329.0 73 % Calories from Fat 485.00 652.0 74 % Calories from SatFat 171.00 210.0 82 % Protein (g) 126.00 57.8 * 218 % Protein (% Calories) 29.80 10.0 * 298 % Carbohydrates (g) 178.00 320.0 55 % Carbohydrates (% Calories) 42.00 55.0 76 % Total Sugars (g) 70.30 ^ Added Sugar (g) 14.20 29.1 ~ 49 % Dietary Fiber (g) 23.00 32.6 70 % Soluble Fiber (g) 0.66 InSoluble Fiber (g) 2.40 Fat (g) 53.90 72.5 74 % Fat (% Calories) 28.70 28.0 102 % Saturated Fat (g) 19.00 23.3 ~ 82 % Trans Fat (g) 0.42 Mono Fat (g) 11.70 25.9 45 %
Poly Fat (g) 5.54 23.3 24 % Cholesterol (mg) 430.00 300.0 ~ 143 % Water (g) 2,649.00 2,300.0 115 % Vitamins Vitamin A - RAE (mcg) 189.00 700.0 27 % Vitamin B1 - Thiamin (mg) 1.26 1.0 126 % Vitamin B2 - Riboflavin 1.68 1.0 168 % Vitamin B3 - Niacin 25.70 14.0 184 % Vitamin B6 (mg) 2.36 1.2 197 % Vitamin B12 (mcg) 3.37 2.4 140 % Vitamin C (mg) 37.70 65.0 58 % Vitamin D - mcg (mcg) 3.60 15.0 24 % Vitamin E - a-Toco (mg) 5.79 15.0 39 % Folate - DFE (mcg) 272.00 400.0 68 % Minerals Calcium (mg) 599.00 1,300.0 46 % Iron (mg) 14.40 15.0 96 % Magnesium (mg) 136.00 360.0 38 % Phosphorus (mg) 742.00 1,250.0 59 % Potassium (mg) 2,266.00 2,300.0 99 % Sodium (mg) 3,348.00 2,300.0 ~ 146 % Zinc (mg) 10.50 9.0 117 % Other Omega-3 (g) 0.29 + Omega-6 (g) 3.94 + Alcohol (g) 0.00 Caffeine (mg) 1.25
DRI Goal Key: = Consume at least the DRI goal = Consume less than the DRI goal * 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. + There is no established recommendation for Omega-3 and Omega-6. 1. Answer the following questions based on the BAR GRAPH results. Be specific and detailed with your answers. (15 total pts) • Which VITAMIN or MINERAL was the HIGHEST PERCENT, list the name and %. If you have two or more with the same highest percent then choose one that is most important to you. (1pt) • What does it do for the body (function)? (2 pts) • What happens if you have too much of this (overdose)? (2.5 pts) • What happens if you have too little of this (deficiency)? (2.5 pts) The highest vitamin from my graph is vitamin B6, with my journal showing 197% between the two days. Vitamin B6 is crucial for brain development and the nervous and immune systems. High amounts of vitamin B6 lead to weak muscle control and coordination, skin lesions, heartburn, and nausea. Low levels of B6 can result in scaly, itchy skin, cracks in the corners of the mouth, swollen tongue, anemia, and weak immune systems. • Go to your SINGLE NUTRIENT REPORT use the drop down box next to the word Nutrient and choose the vitamin/mineral from above to click view report. Insert this this report here. (5 pts) Single Nutrient Report The Single Nutrient Report shows a sorted list of foods based on how they contribute to the total for one nutrient. Profile Info Personal: Giada Hendershot Female 16 yrs 5 ft 5 in 150 lb Student Info: Giada Hendershot Tina J. Allor WHES 2015-Nutrition Day(s): 2023 Sep 11, Sep 12 (All) Activity Level: Active (Strive for an Active activity level.) BMI: 25.0 Normal is 18.5 to 25. Weight Change: Lose 0.5 lb per week Best not to exceed 2 lbs per week.
Vitamin B6 (Milligram) Amount Item B6 (mg 0 25 75 100 1.00 ea chicken breast, raw, skinless, boneless (USDA) 0.96 20 % 1.00 ea chicken breast, raw, skinless, boneless (USDA) 0.96 20 % 1.00 ea protein bar, chocolate peanut (PR Nutrition) 0.60 13 % 1.00 ea protein bar, chocolate peanut (PR Nutrition) 0.60 13 % 1.00 ea potato, baked, medium, 2 1/4" to 3 1/4" (USDA) 0.54 11 % 1.00 ea banana, fresh, medium, 7" to 7 7/8" (USDA) 0.43 9 % 3.00 oz pork spare ribs, braised (USDA) 0.30 6 % 0.50 cup scrambled eggs (USDA) 0.15 3 % 0.50 cup corn, sweet, yellow, fresh (USDA) 0.07 1 % 1.00 cup milk, 2%, chocolate, with vitamins A & D (USDA) 0.06 1 % 1.00 ea bun, hamburger, large (USDA) 0.04 1 % 5.00 ea pretzels (USDA) 0.02 0 % 2.00 oz jerky, turkey, original (FoodData Central: Whole Foods Market 365) 0.00 0 % 1.00 ea chicken breast patty, grilled, frozen, cooked, skinless, boneless, 9717, food service (Pierre) 0.00 0 % 1.00 lrg apple, fresh, large (FDA Voluntary Labeling) 0.00 0 % 9.00 cup water, distilled (Research) 0.00 0 % 2.00 oz canadian bacon (USDA: Hormel) 0.00 0 % 2.00 ea tortilla, soft taco, flour, Carb Balance, 8" (Mission Foods) 0.00 0 % 0.25 cup 0.00 0 %
cheese, four cheese mexican, fine shredded (Sargento) 4.00 oz chicken tenders, Fresh Frozen, frozen, raw, all natural (Foster Farms) 0.00 0 % 2.00 oz jerky, turkey, original (FoodData Central: Whole Foods Market 365) 0.00 0 % 2.00 ea taco shell, yellow corn (Ortega) 0.00 0 % 0.25 cup cheese, four cheese mexican, fine shredded (Sargento) 0.00 0 % 3.00 ea pretzels, original, rods (Rold Gold) 0.00 0 % 9.00 cup water, distilled (Research) 0.00 0 % Total 4.72 mg 100 % • From the above SINGLE NUTRIENT REPORT what food should you eliminate from your diet to reduce this percent and why? (2 pts) Chicken breast is the food item that shows the highest amount of vitamin B6; however, I don’t think I could eliminate chicken from my diet. Recently, I increased the amount of chicken I consume throughout the week as I’m trying to eat more protein. I never thought to look at the vitamins and minerals within the chicken, so knowing the side effects of too much B6 has influenced me to keep track of my B6 intake, but as of right now, my intake is healthy. 2. Answer the following questions using the BAR GRAPH REPORT you already submitted above. Be specific and detailed with your answers. (15 total pts) • Which VITAMIN or MINERAL was the LOWEST PERCENT, list the name and %. If you have two or more with the same lowest percent then choose one that is most important to you. (1pt) • What does it do for the body (function)? (2 pts) • What happens if you have too much of this (overdose)? (2.5 pts) • What happens if you have too little of this (deficiency)? (2.5 pts) The vitamin that shows the lowest percentage from the two days is vitamin D. Vitamin D showed I consumed 24% of the recommended amount. Vitamin D helps the body maintain calcium and phosphorous and supports bone growth. Vitamin D also aids in controlling infections and inflammation. High doses of vitamin D can cause nausea, vomiting, weakness, dehydration, and kidney stones. Vitamin D deficiency leads to weak, thin bones that are brittle or misshapen.
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