SPHE295 Assignment 3

SPHE295

Assignment 3

For this Assignment, you will use your food record and Food Group and Nutrient reports from Assignment 1.

Part I.  Energy Balance:

  1. Which 3 foods contributed the most calories to your diet? ______________________
  2. Was your calorie intake within 150 calories of the calorie level recommended by the diet analysis program (Bar Graph Report)? _______________________________________
  3. Summarize the relationship between the calories you consumed and your activity calories. You summary must be at least 100 words. The box will expand as you type.
 

 

Part II.  Does Your Fat-Soluble Vitamin Intake Add Up?

From NHANES and other dietary surveys of the American population, it’s known that many individuals do not consume the recommended intakes for all the fat-soluble vitamins. Diets are often low in vitamins D and E and carotenoid-rich fruits and vegetables.  The following questions can help you determine if your dietary intake of these foods and nutrients is adequate.

  1. Complete the following table. In the first column, record the vegetable you ate. In the second column record the amount, for example, 1 cup.  (You can add more lines to the table.  Place the cursor in the last box then hit the tab button on your keyboard.)

 

Food Item Amount Color
     
     
     

 

  1. Count how many vegetables you ate. Divide this number by 3. How many vegetables did you eat on average each day?  _______________
  2. Look at the color of your vegetables. Complete the following table.
Color Number of Food Items that Color
Green  
Orange  
White  
Purple  
Blue  
Brown  
Other (list the color)  

 

  1. What was the predominant vegetable color in your diet? ___________________
  2. Did you consume…
Question Response
At least 1 cup of yellow-orange vegetables per day or

At least 2 cups of dark, leafy green vegetables per day

 

 

  1. Complete the following table. In the first column, record the fruit you ate and the fruit juice you drank. In the second column record the amount, for example, 1 cup.  (You can add more lines to the table.  Place the cursor in the last box then hit the tab button on your keyboard.)

 

Food Item Amount Color
     
     
     

 

  1. Count how many fruit/fruit juice you ate. Divide this number by 3 to calculate your average intake. How many fruits/fruit juices did you eat on an average each day?  _______________
  2. Look at the color of your fruit/fruit juices. Complete the following table.
Color Number of Food Items that Color
Green  
Orange  
White  
Purple  
Blue  
Brown  
Other (list the color)  

 

  1. What was the predominant fruit/fruit juice color in your diet? ___________________
  2. Did you consume…
Question Response
At least 1 cup of yellow-orange fruit or fruit juice (100% juice) per day  
  1. Did you consume…
Question Response
2-3 cups of milk per day or

2-3 cups yogurt per day or

2-3 oz cheese per day

 
  1. Did you consume…
Question Response
At least 1 teaspoon of plant oil (cottonseed, canola, sunflower, corn or olive) in your daily diet  
  1. Did you consume…
Question Response
At least ¼ cup plant seeds or nuts in your daily diet  
  1. Did you consume…
Question Response
At least 2-3 servings of salmon, tuna, herring or fish oils during the 3 days you recorded your food intake  
  1. Summarize what you have learned about your diet. Compare your food intake, the nutrients rich in the foods you consumed and the recommended nutrient intake from your Nutrient Report. Your summary must be at least 200 words.
 

Part III.  A Closer Look at Supplements

With the current popularity of vitamin and mineral supplements, it is more important than ever to understand how to evaluate a supplement.  Study the label of a supplement you use or one readily available from a friend or the supermarket.  The supplement you evaluate below must contain more than five vitamins and minerals. Then answer the following questions.

  1. What is the name of the vitamin and mineral supplement you selected: ____________________________________________________________________________

 

  1. Compare the amount of vitamin and minerals in the supplement with the recommended Daily Value. Which vitamins and minerals are >100%?  Which vitamins and minerals are <100%?  (Remember to use the tab key to add more lines to the table.)
<100% >100%
Vitamins Minerals Vitamins Minerals
       
       
       
  1. How do the suggested intakes of the vitamins and minerals in the supplement compare with the current DRIs for these nutrients?
 
  1. Are any suggested intakes above the Upper Levels for the nutrients? List these nutrients and the Upper Level for each.
Nutrient Upper Level
   
   
   
   

 

  1. Are there any non-nutrient ingredients, such as herbs or botanical extracts, in the supplement? You often can find these by looking for ingredients that do not have a % Daily Value.
Non-Nutrient Ingredients Non-Nutrient Ingredients
   

 

  1. Does at least 25 to 50% of the vitamin A in the product come from beta-carotene or another provitamin A carotenoids (to reduce the risk of vitamin A toxicity)?
 

 

  1. Are there any warnings on the label for individuals who should not consume this product?
 

 

  1. Are there any other signs that tip you off that this product may be more harmful than healthful?
 

 

  1. Summarize what you learned. Your summary must be at least 200 words.

 

 

 

Part IV.  Water Intake

  1. How much water did you drink in cups? What is the equivalent of grams? Did you drink enough water?
 

 

 

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