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BIO-2080 Final Project
Name: Courtney Coles
Read the following instructions carefully before you begin. Do NOT change your eating habits for this assignment. Your grade will depend on how well you analyze and reflect on your eating habits, not on the foods you eat. The more carefully you complete your food diary, the more accurate your information will be.
Note: Diet analysis accuracy is on the order of + or – 300 to 400 kcals depending on the accuracy of the inputs. The more specific you are, the better the assessment.
PART A: Daily Food Record
Write down all the foods and beverages you eat over a three to seven day period, including ONE weekend day. Be as specific as possible about the amount as well as the descriiption of the food item itself. For example, specify the type of bread, such as whole wheat, white, or rye; type of cheese, such as cheddar, Swiss, or American; whether fruits or vegetables are fresh, frozen, or canned; and if meats are lean only, or lean with some fat. Record the amount and a descriiption of the food or beverage on the Daily Food Record (DFR) template provided below. Add additional rows if necessary. Use the following guidelines as you record your diet:
● The most accurate entries for amounts are for weighed foods in ounces (oz), grams (gr), or pounds (lb). Other measures are cups (c), teaspoons (tsp), tablespoons (tbs), “each,” or “piece.” Weights of foods should be for edible portion only.
● Estimate serving sizes, weigh the food, and/or use food labels. If unsure of serving size, ask the server or estimate on the large side.
● A three-ounce portion of meat is about the size of a woman’s palm or a deck of cards; a restaurant serving of vegetables is between one-half and two-thirds cup.
● Remember to enter all food items. For example, a hamburger may be meat, bun, ketchup, lettuce, and mayonnaise.
● Try to maintain your normal eating patterns. Do NOT exclude foods or beverages that you perceive to be “bad” such as alcohol, candy, and so on. You will gain more valuable information about your diet if you honestly analyze your eating habits.
Use MyFitness Pal to input your food records. Once you are signed up for MyFitnessPal, enter your diet records by clicking on the “Food” menu item. Note that some foods might be combination foods (different foods mixed together). As best you can, try to either find the exact food or separate the items to help enhance the analysis.
Daily Food Record (DFR)
Name: Courtney Coles
Gender: Female
Weight: 160LBS
Age: 29
Day 1 (Date: 11AUG24)
Amount Food and Beverage Descriiption
2 cups Black coffee
2 tbs Cream cheese
1 Everything bagel
1 bowel Lettuce, croutons, parmesan cheese, Caesar dressing
1 gallon water
Med soda coke
In N out Fries and cheeseburger animal style everything
1 cup Peanut M&M’s
Day 2 (Date: 12AUG24)
Amount Food and Beverage Descriiption
2 Cups Black Coffee
1 packet APPLE CINIMON OATMEAL
1 cup Ginger tea
1 medium banana
Cesear Salad bowl Salad, parmesan cheese, croutons, Caesar dressing, chicken breast 3oz
1 gallon Water
3 oz Salom w/ mayo lemon pepper
I cup Cooked rice
1 cup Cooked broccoli, light butter, light salt
1 can Pepsi
4 qty Chocolate covered frozen strawberries
Day 3 (Date: 13AUG24)
Amount Food and Beverage Descriiption
2 cups Black coffee
1 medium Banana
1 packet Apple cinnamon oatmeal
1 packet Blueberry Bavita crackers
1 large Strawberries wild- Jamba juice (medium)
1 handful almonds
1 gallon Water
½ stock asparagus
1 cup Roasted red potatoes-French onion soup mix
5oz Chicken breast, olive oil, Italian seasoning
1 can Pepsi
1 handful Peanut M&M’s
PART B: Analyze Your Eating Habits
Interpret your results as prompted from the questions below. Refer to the MyFitnessPal “Reports” function for each of the variables, using the seven-day reporting period to obtain data regarding your personal dietary intake. Use the textbook to assist with answering other questions. Be sure to reference your sources. Type all responses in the spaces provided below. Each question is worth one point. If you do not complete all parts of the question correctly, including citing sources where required, you will not earn the point. For ease of reading, please highlight or boldface your responses.
Carbohydrate and Fiber Intakes
1. What is your average percentage of total kcalories from carbohydrates?
2. Dietary guidelines state that 45 to 65 percent or more of your total kcalories should come from carbohydrates. How did your intake compare to the recommendation?
3. It is estimated that you should have 130 grams per day or more of carbohydrate. How many grams per day did you consume on the average?
4. The recommended intake of fiber per day is 20 to 35 grams. How many grams per day did you consume on the average?
5. On the average, what percentage of your DRI did you consume in fiber?
6. List three of your most common refined sugar sources (colas, candy, pastries, etc.) that you consume on a regular basis.
7. How many total grams of sugar did you consume?
8. Determine your percentage of calories from sugar: multiply sugar grams by four, and then divide by your total kcalories. Take the final result and multiply by 100 to get a percent. (Show calculations below.)
9. According to some authorities, the recommended intake of sugar should be less than 10 percent of total kcalories. How did your intake compare to the recommendations?
10. List three of your personal best sources of complex carbohydrates or fiber in your diet.
11. List three additional foods you could include in your diet to increase your intake of complex carbohydrates or fiber.
12. How can health be improved by increasing your intake of complex carbohydrates and/or fiber? Cite your source.
13. State the advice given to people to prevent complications associated with a sudden increase in fiber intake. Cite your source.
14. How can health be improved by decreasing your intake of concentrated sweets? Cite your source.
Fat and Dietary Cholesterol Intakes
1. What is your average percentage of total kcalories from fat?
2. The dietary goal for total fat intake is less than 20 to 35 percent of total kcalories. How did your fat intake compare to the stated goal?
3. How many total grams of fat did you consume on an average day?
4. What percent of your kcalories came from saturated fat?
5. What percent of your kcalories came from monounsaturated fat?
6. What percent of your kcalories came from polyunsaturated fat?
7. How many milligrams of cholesterol did you consume on an average day?
8. The recommended intake of dietary cholesterol is less than 300 mg per day. How did your intake compare to the recommendation?
9. List one food containing cholesterol from each day of your three days that you could limit to reduce total cholesterol intake.
10. List one food containing fat from each day of your three days that you could limit to reduce total fat intake.
11. How can health be improved by decreasing total fat, saturated fat, and cholesterol? Cite your source.
12. How can health be improved by increasing monounsaturated fats, polyunsaturated fats, and omega-3 fats? Cite your source.
Protein Intakes
1. What is the average percentage of your total kcalories that comes from protein?
2. Dietary guidelines recommend that protein should provide about 10 to 35 percent of the total intake of calories. How did your intake compare to the recommendation?
3. How many grams of protein did you consume on the average?
4. List one meat source of protein from each day of your three day intake. For each meat source of protein, list combined plant sources of protein that you could eat in place of it.
5. Explain how eating plant protein versus meat protein impacts the following:
● Saturated fat
● Total fat
● Cholesterol
● Fiber
● Total kcalories
Cite your sources.
6. Can you get all of the essential amino acids with a plant-based diet? How? Cite your source.
7. State the health concerns surrounding high protein diets from animal sources. Cite your source.
Weight Control
1. What percentage of your personal DRI did you consume? You can use the DRI Calculator to compute your DRI.
2. If you consumed the same amount of kcalorie per day over a period of time (see #1 above), would you lose, gain, or maintain your weight?
3. Is your personal goal to lose, gain, or maintain your weight?
4. What should be the primary consideration when setting a weight goal?
5. How would consuming fewer than 1,200 kcalories (under-consuming calories) per day impact metabolism? Cite your source.
6. How would consuming fewer than 1,200 kcalories per day impact health and nutrition status? Cite your source.
7. In addition to changes in your diet, list three other factors that should be included in a successful weight-control program.
8. What two physical activities could you perform to help you reach and maintain your goal weight?
Vitamin Intakes
1. Examine your average intake of vitamins. List the water-soluble vitamins that were less than your personal DRI.
2. List the water-soluble vitamin intakes that were greater than your personal DRI.
3. List the fat-soluble vitamins that were less than your personal DRI.
4. List the fat-soluble vitamins that were greater than your personal DRI.
5. For the vitamins that were less than DRI, identify food sources that could help increase these intake amounts. Cite your source.
6. State the health concerns surrounding vitamin supplements in general.
Mineral Intakes
1. Examine your average intake of minerals. List the major minerals that were less than your personal DRI.
2. List the major minerals that were greater than your personal DRI.
3. List one good food source for each major mineral that was less than your DRI.
PART C: Reflection
Provide a 250 to 500 word narrative (approximately one to two pages) in the space below in which you summarize and reflect upon your diet analysis.
What are some areas of your diet where you feel you are on target and doing well? These would be diet aspects you may wish to continue. What are some diet areas that you may wish to address? Identify some foods, caloric intakes, or any other area you have assessed as part of the answer. Then provide some advice to yourself by way of recommendations. Provide at least three specific recommendations for moving forward.
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