ecandido_NutritionChatmod3_112123 (1)

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Rasmussen College, Minneapolis *

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NU1172

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Health Science

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Dec 6, 2023

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Human Nutrition Module 03 Nutritional Intake Worksheet Name : Directions : This worksheet is designed to help you determine how many servings of the 2020-2025 Dietary Guidelines you consume. This will give you a chance to review the recommended amounts, and see how you compare. 1. The 2020-2025 Dietary Guidelines are listed in the chart below and will be used to analyze your food intake. 2. Page 2 contains a food log, where you will record all of the food and beverages you consume. 3. Page 3 contains a table where you will analyze your nutritional intake compared to the USDA Dietary Guidelines and then answer a series of self-evaluation questions. 2020-2025 USDA Dietary Guidelines Note : The following are based on a 2000 calorie diet for an 18+yr old adult according to the 2020-2025 Dietary Guidelines. Dairy : USDA Recommended amount: 3 cups/day ● What counts as 1 cup: 6 ounce portion of fat-free yogurt is equal to 3/4 cup-equivalent dairy; 1 1/2 ounces portion of cheddar cheese is equal to 1 cup-equivalent dairy Protein : USDA Recommended amount: 5.5 ounces/day ● What counts as 1 ounce: 1 large egg is equal to 1 ounce-equivalent protein foods; 2 tablespoons of peanut butter is equal to 2 ounce-equivalents protein foods; 1 ounce portion of walnuts is equal to 2 ounce-equivalents protein food; 1/2 cup portion of black beans is equal to 2 ounce-equivalents protein foods; 4 ounce portion of pork is equal to 4 ounce-equivalents protein foods Fruits : USDA Recommended amount: 2 cups/day ● What counts as 1 cup: 1/2 cup portion of strawberries is equal to 1/2 cup-equivalent fruit; 3/4 cup portion of 100% orange juice is equal to 3/4 cup-equivalent fruit; 1/4 cup portion of raisins is equal to 1/2 cup-equivalent fruit Vegetables : USDA Recommended amount: 2.5 cups/day 1

Human Nutrition Module 03 Nutritional Intake Worksheet ● What counts as 1 cup: 1/2 cup portion of green beans is equal to 1/2 cup-equivalent vegetables; 1 cup portion of raw spinach is equal to 1/2 cup-equivalent vegetables Grains : USDA Recommended amount: 6 ounces/day ● What counts as 1 ounce: 1 slice of bread is equal to 1 ounce-equivalent grains; 1/2 cup portion of cooked brown rice is equal to 1 ounce-equivalent grains Sugar : USDA Recommended amount: minimal/day ● Consume less than 10 percent of calories per day from added sugars Fat : USDA Recommended amount: minimal/day ● Consume less than 10 percent of calories per day from saturated fats Retrieved from https://health.gov/dietaryguidelines/2015/resources/2015-2020_Dietary_Guidelines.pdf on 04/08/2019. 2

Human Nutrition Module 03 Nutritional Intake Worksheet Food Log: Nutritional Intake Tracking Directions: Record your meals, snacks, drinks, etc. over a 3 day period. For each meal, provide the date, your meal content, and determine the number of servings from each food group. Provide complete details and data (see example row below). Date Record meal content here Record servings and of which food group Example: 5/12 Breakfast ½ cup of oatmeal (made with water), ¼ of raisins, 2 cups of coffee (with 1 tsp. sugar each). Grain: 1 oz. serving Fruit: ¼ cup dried fruit = ½ cup fresh fruit Sugar: 2 tsps. 11/19 Breakfast 1/4 cup of avocado with 1 sunny side up egg Slice of wheat toast dry 4 ounces of coffee Grain: 1 oz. serving Sugar: 1 tsps Protein:3 oz serving Vegetable:2 oz 11/19 Snack 1/2 cup of cucumbers with 1 tsp lime juice 1/4 tsp salt 3 oz of water Vegetable: 4 oz Salt: 1/4 tsp 11/19 Dinner 1 cup of pasta with marinara sauce 2 cups of chopped salad with poppy seed dressing 6 ounces of water Grains: 2 oz. Vegetables: 4 oz 11/20 Breakfast 1 cup of maple brown sugar oatmeal made with milk 4 oz of water Grain: 2 oz. Dairy: 2 oz. 11/20 Snack 1/2 cup of red grapes 3 oz of water Fruit: 1 oz. 11/20 Dinner 4 oz Rib eye 1/4 cup of broccoli apple sauce on the side 2 oz 4 oz of water Protein: 4 oz Vegetables: ½ oz. Fruit: 2 oz. 11/21 Breakfast 1 cup of eggs with chorizo 2 corn tortillas Protein: 4 oz. Grains: 2 oz. 3

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