Name: Student ID: NUT 10/10V Diet Project Assignment (2 Parts) (no late assignments accepted) 1. Part 1: ASA24® Food Records Due on Canvas before 5:00 PM on Tuesday, February 11th – 5 points (last day to begin these for full credit is February 8th!!) 2. Part 2: Entire Project (3 food records + this document) Due on Canvas before 5:00 PM on Tuesday, March 3rd – 45 points Welcome to your diet project assignment! This project is worth 50 points total towards your course grade. Follow the directions carefully and read the rubric on the last page to understand your score. Come to office hours now to get your questions answered—our instructional team will not be answering questions on the due dates, 2/11 and 3/3. Part 1: Food Records (5 points) - Due on Canvas before 5:00 PM on Tuesday, February 11th Log into ASA24® using your assigned username and password found as an attachment on the Canvas Diet Project assignment.* Record your food intake for 3 consecutive days (we are looking for 3 different food records--it’s okay if the dates on your food records are not consecutive, this is on the honor system). We tend to eat differently on the weekends, so your food records should include 2 weekdays and 1 weekend day. *If you do not use ASA24® to record your nutrient intake, you will receive a 0 on the entire project Check which days you recorded below (it’s okay if the dates on your records don’t match these): Sunday, Monday, Tuesday Thursday, Friday, Saturday Attach a PDF copy for each of your food record nutrient analysis as a separate file to your Canvas Food Records assignment due on February 11th (there should be 3 total food records) & include as an attachment on the Canvas Diet Project assignment due on March 3rd Important Notes: 1. You must record your food intake for 3 days. You will get 30 recall attempts in total, but make sure to set reminders so that you do not skip a day while recording your 3 days. 2. ASA24® will ask your about the foods you ate from the day before because it’s a recall database. You may log in multiple times in one day to edit that single day food record as long as you select the “finish later” option. However, once you click that you are completely done logging your foods for that day, you will be unable to edit that day. Page 1 Name: Student ID: 3. Make sure to print to PDF your nutrient analysis once you are done logging for that day. You will only see this option one time, so don’t miss it!!! 4. If you have any questions, email the Diet Project TA and include your ASA24® username/password Watch the ASA24® tutorial video on the Canvas assignment and see the screenshots below for how to save your nutrient analysis for each food record: Directions for Saving Your Nutrient Analysis for Each Food Record: Once you finish logging your foods for the day, you will be directed to the above option. This is the ONLY time you will be able to save your nutrient analysis report. Select “YES.” Page 2 Name: Student ID: After selecting “YES,” you will be asked to fill in your age and biological sex. To generate a report, you must fill out this section. Once you complete that, you will be directed to this page. Select “I accept.” Page 3 Name: Student ID: Your nutrient analysis report for that single day will be generated. Scroll to the bottom of the report and select “PRINT” to save the output as a PDF. Page 4 Name: Student ID: Part 2: Total Energy Requirement (5 points) Use the equations below to calculate your total energy requirement. 1. Calculate your Basal Metabolic Rate (BMR) Biological sex (select one): Male Female Body weight (BW) in pounds: 105.8 lbs ÷ 2.2 kg/lbs = 48 kg Calculate your BMR using one of the equations below based on your biological sex: Male: 1.0 kcal/kg*hr x BW (kg) x 24 hr/day = BMR = kcal/day Female: 0.9 kcal/kg*hr x BW (kg) x 24 hr/day = BMR = 1036.8 kcal/day 2. Calculate your Daily Energy Requirement Activity Level: Sedentary = 30% of BMR (use 0.3) Light = 50% of BMR (use 0.5) Moderate = 70% of BMR (use 0.7) Strenuous = 100% of BMR (use 1.0) Activity: 1036.8 kcal (BMR) x 0.5 (activity level) = 518.4 kcal for activity Thermic Effect of Food (TEF): 1555.2 kcal (BMR + activity) x 0.05 = 77.76 kcal for TEF Energy Requirement: 1036.8 kcal (BMR) + 518.4 kcal (activity) + 77.76 kcal (TEF) = 1632.96 kcal/day* *Transfer this number to your kcal standard on Part 4 3. Calculate your Protein Requirement 0.8 g/kg x 48 kg BW = 38.4 g/day* *Transfer this number to your protein standard on Part 4 Page 5 Name: Student ID: Part 3: Diet Evaluation (6 points) Answer the questions below based on data from the ASA24® analysis of your 3-day food records. You will need to calculate your averages. 1. Energy Macronutrient Distribution In this section, you will calculate your 3-day average energy macronutrient distribution: Total average calories (from analysis): 824.7 kcals/day Show all of your work below: Nutrient Average Grams (from analysis) Fat (Total) N/A Physiological Fuel Value Average Calories N/A N/A Average % of Total Calories [(nutrient kcals)/(total kcals)] x 100 % (from records) Carbohydrate g x kcals/g = kcals % Protein g x kcals/g = kcals % Nutrient Acceptable Macronutrient Distribution Range Actual Intake (Your 3-Day Average) % of Total Calories Fat, Total 20-35% % Carbohydrate 45-65% % Protein 10-35% % a. Which statement below describes your 3-day average total fat intake? My intake is within the Acceptable Macronutrient Distribution Range My intake is below the Acceptable Macronutrient Distribution Range My intake is greater than the Acceptable Macronutrient Distribution Range b. Which statement below describes your 3-day average carbohydrate intake? My intake is within the Acceptable Macronutrient Distribution Range My intake is below the Acceptable Macronutrient Distribution Range My intake is greater than the Acceptable Macronutrient Distribution Range c. Which statement below describes your 3-day average protein intake? My intake is within the Acceptable Macronutrient Distribution Range My intake is below the Acceptable Macronutrient Distribution Range My intake is greater than the Acceptable Macronutrient Distribution Range Page 6 Name: Student ID: 2. For dietary fiber, list your recommended Adequate Intake (AI) and 3-day average intake: Your 3-Day Average Intake (from analysis) g/day Adequate Intake (25 g/day for females and 38 g/day for males) g/day Calculate Your 3-day Average as a % of Adequate Intake (ex: [7g/25g] x 100% = 28%) % a. Which statement below describes your 3-day average fiber intake? My % Adequate Intake is at least 100%, so I am meeting my fiber needs My % Adequate Intake is below 100%, so I could improve my fiber intake b. How many more grams of fiber would you need to eat in order to meet your fiber Adequate Intake? (if you met your Adequate Intake, write in “0”) g (Adequate Intake) - g (Your average intake) = g Page 7 Name: Student ID: Part 4: Nutrient Adequacy (17 points total) Complete the table below for the selected nutrients. Use your ASA24® report and the standard values located on the Canvas Diet Project assignment. (5 points) To calculate your intake as a % of standard, reference this example: If your average intake of protein was 40g and your standard if 50g, then your intake as a % of standard = (40g/50g) x 100 = 80% Nutrient Calories (kcals) 3-Day Average Intake kcals Standard* kcals** g** Intake as a % of Check if Standard below 100% % Protein (g) g Carbohydrate (g) g Fiber (g) g Cholesterol (mg) mg Vitamin A (g RAE) g RAE g RAE % Vitamin D (g) g g % Vitamin C (mg) mg mg % Thiamin (mg) mg mg % Niacin (mg) mg mg % Folate (g DFE) g DFE g DFE % Vitamin B12 (g) g g % Sodium (mg) mg 2300 mg % Potassium (mg) mg mg % Calcium (mg) mg mg % Iron (mg) mg mg % Zinc (mg) mg mg % 300 g % % g % 300 mg % *Standard values located on the Canvas Diet Project assignment **These values come from Part 2 Page 8 Name: Student ID: Answer the questions below in 50-200 words: 1. Comment on your sodium intake. Are you above or below the standard? What is one dietary way you could improve your sodium intake so that it’s below the standard? (2 points) 2. Comment on your potassium intake. Are you above or below the standard? What is one dietary way you could improve your potassium intake so that it meets or exceeds the standard? (2 points) 3. Comment on your calcium intake. Are you above or below the standard? What is one food you could eat to improve your calcium intake so that it meets or exceeds the standard? (2 points) 4. Comment on your vitamin D intake. Are you above or below the standard? What is one dietary way you could improve your vitamin D intake so that it meets or exceeds the standard? (2 points) Page 9 Name: Student ID: 5. Comment on your iron intake. Are you above or below the standard? What is one dietary way you could improve your iron intake so that it meets or slightly exceeds the standard? (2 points) 6. MyPlate Recommendations – Use your ASA24® report for ONE day to complete the table below: (1 point) Day Selected: Food group Met recommendations Below recommendations Above recommendations Grains Fruits Dairy Protein Foods Vegetables 7. Review each food group you were below recommendations. For each food group, what are some foods to include in your diet to improve your intake? (1 point) Page 10 Name: Student ID: Part 5: Diet Project Reflection (limit each response to 50- 200 words) (17 points total) 1. Reflect on your intake of total carbohydrates, added sugars, and fiber. In your response, also include one dietary change you could make to improve your fiber intake and suggest one dietary change you could make to help lower your added sugar intake. (2 points) 2. Reflect on your intake of total fat and saturated fat. What improvements could you make in your diet in terms of the amount and type of fat to help reduce your risk for heart disease? Give at least two specific examples of foods you could add, reduce, or substitute in your diet. (2 points) 3. Reflect on your protein intake. Discuss the quality of protein in your diet (complete versus incomplete sources) and write an example of two high-quality protein sources to incorporate in your diet. (2 points) Page 11 Name: Student ID: 4. Reflect on your physical activity level. What physical activities do you enjoy doing? How has your physical activity level changed since being in college? Do you often meet the recommendation of engaging in moderate-to-vigorous physical activity for 150 minutes each week? What is one change you can make in the next month to prioritize being active? (2 points) 5. Think about your typical eating behaviors and complete the table below: (3 points) Never (0 days) Frequency per week Rarely Sometimes (1-2 days) (3-4 days) Frequently (5-7 days) Behaviors likely to promote weight gain: Eat large portions Eat fried foods (French fries, breaded chicken, etc.) Drink sugar-sweetened beverages (juices, sodas, energy drinks, etc.) Eat past fullness cues Eat quickly Skip meals Eat empty calorie snacks (i.e. chips, cookies, candy, etc.) Eat from restaurants/fast food establishments Drink alcoholic beverages Eat in front of a screen (laptop, TV, phone) Behaviors likely to promote weight loss/maintenance: Eat food that was prepared at home Drink water or beverages with 0 kcals Choose whole-grain foods Eat at least 5 fruits and vegetables a day Page 12 Name: Student ID: Never (0 days) Frequency per week Rarely Sometimes (1-2 days) (3-4 days) Frequently (5-7 days) Eat at regular meal times Eat small portions and take seconds only if you’re still hungry Eat nutrient-dense snacks (i.e. vegetables and hummus, fruit, nuts, low-fat yogurt, etc.) Stop eating when you feel full Regularly eat breakfast 6. Based on your responses to the above table, what are the strengths and weaknesses of your current dietary pattern? (2 points) 7. Thinking about what you have learned about your diet from this project, pick one dietrelated chronic disease (i.e. heart disease, type 2 diabetes, cancer, obesity, osteoporosis, etc.) and discuss your potential risk factors as they relate to your diet and physical activity level. What could you change in terms of diet and/or exercise and/or lifestyle to decrease your risk for this specific chronic disease? (2 points) 8. What is one goal you can set for yourself to improve your eating habits in the next month? (2 points) Page 13 Name: Student ID: Grading Rubric: Total Points Possible = 50 points Section Part 1 Question(s) Food record form attachment 1-3 Full credit 5 points: Completed food records 5 points: All boxes are checked and all calculations are correct Part 3 1 (average kcals + tables) Part 3 1a, 1b, 1c Part 3 2 (includes 2a, 2b) Part 4 % of standard table Part 4 1-5 Part 4 6 3 points; 1 point for each correct energy macronutrient calculation 1 point; all boxes -0.5 points for are checked each box that is not checked (max = -1 point) 2 points; correct - 0.5 points for fiber calculations each missing or and the checked incorrect box number; -0.5 points for no checked box 5 points for -0.5 points for completed table each incorrect with correct or blank number calculations (max = -5 points) 10 points (2 -1 points if points for each missing part of question): the question Thoughtfully and/or if the addresses all answers are not parts of the as thoughtful question 1 point: 0.5 points: completed table partially completed table Part 2 Partial Credit 2 records = 3 points; 1 record = 1 point -0.5 point for each incorrect number; -0.5 points for each unchecked box (max = -5 points) - 0.5 points for each missing or incorrect number No Credit 0 points: Missing food record attachment 0 points: either left blank or the calculations are incorrect 0 points: either left blank or the calculations are incorrect 0 points: no boxes checked 0 points: either left blank or the calculations are incorrect 0 points: either left blank or the calculations are incorrect 0 points: either left blank or did not address the question 0 points: blank table Page 14 Name: Student ID: Section Part 4 Question(s) 7 Full credit 1 point: Thoughtfully addresses all parts of the question Part 5 1-4 Part 5 5 8 points (2 points for each question): Thoughtfully addresses all parts of the question 3 points: completed table Part 5 6-8 6 points (2 points for each question): Thoughtfully addresses all parts of the question Partial Credit -0.5 points if missing part of the question and/or if the answers are not as thoughtful -1 points if missing part of the question and/or if the answers are not as thoughtful No Credit 0 points: either left blank or did not address the question -0.5 points for each unchecked box (max = -2 points) -1 points if missing part of the question and/or if the answers are not as thoughtful 0 points: blank table 0 points: either left blank or did not address the question 0 points: either left blank or did not address the question Page 15 ASA24 Nutrition Profile Print Preview 2/7/20, 11(16 PM Caloric Intake By Meal Snacks - 21% Dinner/Supper - 15% Breakfast - 64% Day(s) From: Feb 6, 2020 12:00:00 AM To: Feb 6, 2020 11:59:59 PM Daily Calories Allowance 2,200 Eaten 649 Daily Food Group Targets Grains Vegetables Fruits Dairy Protein Foods Target 7 ounces 3 cups 2 cups 3 cups 6 ounces Eaten 0.6 ounces 1.8 cups 1.2 cups 0.3 cups 3.7 ounces Status Under Under Under Under Under Grains Total target 7.0 ounces Total eaten 0.6 ounces Total status Under Grains Subgroups Amount Eaten Whole grains 0.0 ounces Refined grains 0.6 ounces Fruits Total target 2.0 cups Total eaten 1.2 cups Total status Under Fruits Subgroups Amount Eaten Whole fruits 0.0 cups Juice 1.2 cups Dairy Total target 3.0 cups Total eaten 0.3 cups Total status Under Dairy Subgroups Amount Eaten Milk 0.0 cups Yogurt 0.0 cups Cheese 0.3 cups Protein Foods Total target 6.0 ounces Total eaten 3.7 ounces Total status Under Protein Foods Subgroups Amount Eaten Meat, Poultry and Eggs 3.7 ounces Seafood 0.0 ounces Nuts, Seeds and Soy 0.0 ounces *The Protein Foods Group consists of meat, poultry, seafood, eggs, nuts and seeds, soy products (other than soymilk), and legumes. https://asa24.nci.nih.gov/2016/user-profile Page 1 of 7 ASA24 Nutrition Profile Print Preview 2/7/20, 11(16 PM Vegetables Total target 3.0 cups Total eaten 1.8 cups Total status Under Vegetables Subgroups Amount Eaten Dark Green vegetables 1.0 cups Red and Orange vegetables 0.3 cups Legumes (beans and peas) 0.0 cups Starchy vegetables 0.0 cups Other vegetables 0.5 cups Grains Whole grains Refined grains Target: 7 ounces Total Grains 0 1 2 3 4 5 6 7 cups Fruits Whole fruits Juice Target: 2 cups Total Fruits 0 0.5 1 1.5 2 2.5 cups Dairy Milk Yogurt Cheese Target: 3 cups Total Dairy 0 0.5 1 1.5 2 2.5 3 3.5 cups Protein Foods Meat, Poultry and Eggs Seafood Nuts, Seeds and Soy Target: 6 ounces Total Protein 0 1 2 3 4 5 6 cups *The Protein Foods Group consists of meat, poultry, seafood, eggs, nuts and seeds, soy products (other than soymilk), and legumes. Vegetables Dark Green vegetables Red and Orange vegetables Legumes (beans and peas) Starchy vegetables Other vegetables Target: 3 cups Total Vegetables 0 0.5 1 1.5 2 2.5 3 3.5 cups https://asa24.nci.nih.gov/2016/user-profile Page 2 of 7 ASA24 Nutrition Profile Print Preview 2/7/20, 11(16 PM To achieve a healthy eating pattern, the Dietary Guidelines for Americans encourage you to: Make half your grains whole grains. Limit products made with refined grains, especially those high in fat, sugars, and/or sodium, such as cookies, cakes, and some snack foods. Eat a variety of fruits, emphasizing whole fruits. When consuming juice, choose 100% juices without added sugars. Eat a variety of colors and types of vegetables, including dark green, red and orange, and legumes (beans and peas). Choose fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages. Eat a variety of protein foods, with an emphasis on seafood and plant proteins, such as legumes (beans and peas), nuts, seeds, and soy products. Nutrients Calcium (mg) Carbohydrate (g) Cholesterol (mg) Choline (mg) Copper (mg) Folate (µg DFE) Iron (mg) Linoleic Acid (g) Magnesium (mg) Niacin (mg) Phosphorus (mg) Potassium (mg) Protein (g) Riboflavin (mg) Saturated Fat (% kcal) Selenium (µg) Sodium (mg) Thiamin (mg) Total Fat (% kcal) Total Fiber (g) Vitamin A (µg RAE) Vitamin B12 (µg) Vitamin B6 (mg) Vitamin C (mg) Vitamin D (µg) Vitamin E (mg AT) Vitamin K (µg) Zinc (mg) Target 1000 130 No Daily Target 425 0.9 400 18 12 310 14 700 4700 46 1.1 No Daily Target 55 No Daily Target 1.1 20 25 700 2.4 1.3 75 15 15 90 8 Actual Eaten 358 60 190 154 0.4 279 4 7 138 12 504 1569 42 0.6 9 46 1008 0.6 38 6 693 0.5 1.3 191 0 4 232 3 Status Under Under OK Under Under Under Under Under Under Under Under Under Under Under OK Under OK Under OVER Under Under Under Under OK Under Under OK Under Nutrient: Calcium (mg) Target: 1000 Actual Eaten: 358 Limit: 2,500 mg Calcium (mg) Target: 1,000 mg Nutrient: Carbohydrate (g) Target: 130 Actual Eaten: 60 mg Carbohydrate (g) Target: 13 Nutrient: Cholesterol (mg) Target: No Daily Target Actual Eaten: 190 g Limit: 300 mg Cholesterol (mg) Nutrient: Choline (mg) Target: 425 Actual Eaten: 154 mg Limit: 3,500 mg Choline (mg) Target: 425 mg https://asa24.nci.nih.gov/2016/user-profile Page 3 of 7 ASA24 Nutrition Profile Print Preview 2/7/20, 11(16 PM Nutrient: Copper (mg) Target: 0.9 Actual Eaten: 0.4 Limit: 10 mg Copper (mg) Target: 0.9 mg Nutrient: Folate (µg DFE) Target: 400 Actual Eaten: 279 mg Limit: 1,000 µg DFE Folate (µg DFE) Target: 400 µg DFE Nutrient: Iron (mg) Target: 18 Actual Eaten: 4 µg DFE Limit: 45 mg Iron (mg) Target: 18 mg Nutrient: Linoleic Acid (g) Target: 12 Actual Eaten: 7 mg Linoleic Acid (g) Target: 12 g Nutrient: Magnesium (mg) Target: 310 Actual Eaten: 138 g Magnesium (mg) Target: 31 Nutrient: Niacin (mg) Target: 14 Actual Eaten: 12 mg Niacin (mg) Target: 14 mg Nutrient: Phosphorus (mg) Target: 700 Actual Eaten: 504 mg Limit: 4,000 mg Phosphorus (mg) Target: 700 mg Nutrient: Potassium (mg) Target: 4700 Actual Eaten: 1569 mg Potassium (mg) Target: 4, https://asa24.nci.nih.gov/2016/user-profile Page 4 of 7 ASA24 Nutrition Profile Print Preview 2/7/20, 11(16 PM Nutrient: Protein (g) Target: 46 Actual Eaten: 42 Protein (g) Target: 46 g Nutrient: Riboflavin (mg) Target: 1.1 Actual Eaten: 0.6 g Riboflavin (mg) Target: 1.1 mg Nutrient: Saturated Fat (% kcal) Target: No Daily Target Actual Eaten: 9 mg Limit: 10 % kcal Saturated Fat (% kcal) Nutrient: Selenium (µg) Target: 55 Actual Eaten: 46 % kcal Limit: 400 µg Selenium (µg) Target: 55 µg Nutrient: Sodium (mg) Target: No Daily Target Actual Eaten: 1008 µg Limit: 2,300 mg Sodium (mg) Nutrient: Thiamin (mg) Target: 1.1 Actual Eaten: 0.6 mg Thiamin (mg) Target: 1.1 mg Nutrient: Total Fat (% kcal) Target: 20 Actual Eaten: 38 mg Limit: 35 % kcal Total Fat (% kcal) Target: 20 % kcal Nutrient: Total Fiber (g) Target: 25 Actual Eaten: 6 % kcal Total Fiber (g) Target: 25 g https://asa24.nci.nih.gov/2016/user-profile Page 5 of 7 ASA24 Nutrition Profile Print Preview 2/7/20, 11(16 PM Nutrient: Vitamin A (µg RAE) Target: 700 Actual Eaten: 693 Limit: 3,000 µg RAE Vitamin A (µg RAE) Target: 700 µg RAE Nutrient: Vitamin B12 (µg) Target: 2.4 Actual Eaten: 0.5 µg RAE Vitamin B12 (µg) Target: 2.4 µg Nutrient: Vitamin B6 (mg) Target: 1.3 Actual Eaten: 1.3 µg Limit: 100 mg Vitamin B6 (mg) Target: 1.3 mg Nutrient: Vitamin C (mg) Target: 75 Actual Eaten: 191 mg Limit: 2,000 mg Vitamin C (mg) Target: 75 mg Nutrient: Vitamin D (µg) Target: 15 Actual Eaten: 0 mg Limit: 100 µg Vitamin D (µg) Target: 15 µg Nutrient: Vitamin E (mg AT) Target: 15 Actual Eaten: 4 µg Limit: 1,000 mg AT Vitamin E (mg AT) Target: 15 mg AT Nutrient: Vitamin K (µg) Target: 90 Actual Eaten: 232 mg AT Vitamin K (µg) Target: 90 µg Nutrient: Zinc (mg) Target: 8 Actual Eaten: 3 µg Limit: 40 mg Zinc (mg) Target: 8 mg https://asa24.nci.nih.gov/2016/user-profile Page 6 of 7 ASA24 Nutrition Profile Print Preview Category  Empty Calories Solid Fats Added Sugars Alcohol  Saturated Fat  Sodium 2/7/20, 11(16 PM Limit Less than 280 kcal per day * Less than 55 g per day * Less than 24 g per day Less than 2,300 mg per day Actual Eaten 45 kcal 5g 1 Calories 0 Calories 7g 1,008 mg Status OK * OK * OK OK Calories Amount Eaten: 649 kcal Limit: 2,200 kcal Added Sugars Amount Eaten: 1 g Saturated Fat Amount Eaten: 7 g Limit: 55 g https://asa24.nci.nih.gov/2016/user-profile Sodium Amount Eaten: 1,008 mg Limit: 24 g Limit: 2,300 mg Page 7 of 7 ASA24 Nutrition Profile Print Preview 2/8/20, 10(36 PM Caloric Intake By Meal Lunch - -95% Dinner/Supper Snacks 2% - 2% Day(s) From: Feb 7, 2020 12:00:00 AM To: Feb 7, 2020 11:59:59 PM Daily Calories Allowance 2,200 Eaten 995 Daily Food Group Targets Grains Vegetables Fruits Dairy Protein Foods Target 7 ounces 3 cups 2 cups 3 cups 6 ounces Eaten 0.0 ounces 1.5 cups 0.0 cups 0.0 cups 8.9 ounces Status Under Under Under Under Achieved Grains Total target 7.0 ounces Total eaten 0.0 ounces Total status Under Grains Subgroups Amount Eaten Whole grains 0.0 ounces Refined grains 0.0 ounces Fruits Total target 2.0 cups Total eaten 0.0 cups Total status Under Fruits Subgroups Amount Eaten Whole fruits 0.0 cups Juice 0.0 cups Dairy Total target 3.0 cups Total eaten 0.0 cups Total status Under Dairy Subgroups Amount Eaten Milk 0.0 cups Yogurt 0.0 cups Cheese 0.0 cups Protein Foods Total target 6.0 ounces Total eaten 8.9 ounces Total status Achieved Protein Foods Subgroups Amount Eaten Meat, Poultry and Eggs 8.9 ounces Seafood 0.0 ounces Nuts, Seeds and Soy 0.0 ounces *The Protein Foods Group consists of meat, poultry, seafood, eggs, nuts and seeds, soy products (other than soymilk), and legumes. https://asa24.nci.nih.gov/2016/user-profile Page 1 of 7 ASA24 Nutrition Profile Print Preview 2/8/20, 10(36 PM Vegetables Total target 3.0 cups Total eaten 1.5 cups Total status Under Vegetables Subgroups Amount Eaten Dark Green vegetables 0.8 cups Red and Orange vegetables 0.2 cups Legumes (beans and peas) 0.0 cups Starchy vegetables 0.5 cups Other vegetables 0.0 cups Grains Whole grains Refined grains Target: 7 ounces Total Grains 0 1 2 3 4 5 6 7 cups Fruits Whole fruits Juice Target: 2 cups Total Fruits 0 0.5 1 1.5 2 2.5 cups Dairy Milk Yogurt Cheese Target: 3 cups Total Dairy 0 0.5 1 1.5 2 2.5 3 3.5 cups Protein Foods Meat, Poultry and Eggs Seafood Nuts, Seeds and Soy Target: 6 ounces Total Protein 0 1 2 3 4 5 6 7 8 9 cups *The Protein Foods Group consists of meat, poultry, seafood, eggs, nuts and seeds, soy products (other than soymilk), and legumes. Vegetables Dark Green vegetables Red and Orange vegetables Legumes (beans and peas) Starchy vegetables Other vegetables Target: 3 cups Total Vegetables 0 0.5 1 1.5 2 2.5 3 3.5 cups https://asa24.nci.nih.gov/2016/user-profile Page 2 of 7 ASA24 Nutrition Profile Print Preview 2/8/20, 10(36 PM To achieve a healthy eating pattern, the Dietary Guidelines for Americans encourage you to: Make half your grains whole grains. Limit products made with refined grains, especially those high in fat, sugars, and/or sodium, such as cookies, cakes, and some snack foods. Eat a variety of fruits, emphasizing whole fruits. When consuming juice, choose 100% juices without added sugars. Eat a variety of colors and types of vegetables, including dark green, red and orange, and legumes (beans and peas). Choose fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages. Eat a variety of protein foods, with an emphasis on seafood and plant proteins, such as legumes (beans and peas), nuts, seeds, and soy products. Nutrients Calcium (mg) Carbohydrate (g) Cholesterol (mg) Choline (mg) Copper (mg) Folate (µg DFE) Iron (mg) Linoleic Acid (g) Magnesium (mg) Niacin (mg) Phosphorus (mg) Potassium (mg) Protein (g) Riboflavin (mg) Saturated Fat (% kcal) Selenium (µg) Sodium (mg) Thiamin (mg) Total Fat (% kcal) Total Fiber (g) Vitamin A (µg RAE) Vitamin B12 (µg) Vitamin B6 (mg) Vitamin C (mg) Vitamin D (µg) Vitamin E (mg AT) Vitamin K (µg) Zinc (mg) Target 1000 130 No Daily Target 425 0.9 400 18 12 310 14 700 4700 46 1.1 No Daily Target 55 No Daily Target 1.1 20 25 700 2.4 1.3 75 15 15 90 8 Actual Eaten 209 49 279 273 0.6 108 8 5 290 31 866 1911 88 1.5 17 92 1740 0.7 45 4 430 4.2 1.4 13 3 2 67 14 Status Under Under OK Under Under Under Under Under Under OK OK Under OK OK OVER OK OK Under OVER Under Under OK OK Under Under Under Under OK Nutrient: Calcium (mg) Target: 1000 Actual Eaten: 209 Limit: 2,500 mg Calcium (mg) Target: 1,000 mg Nutrient: Carbohydrate (g) Target: 130 Actual Eaten: 49 mg Carbohydrate (g) Target: 13 Nutrient: Cholesterol (mg) Target: No Daily Target Actual Eaten: 279 g Limit: 300 mg Cholesterol (mg) Nutrient: Choline (mg) Target: 425 Actual Eaten: 273 mg Limit: 3,500 mg Choline (mg) Target: 425 mg https://asa24.nci.nih.gov/2016/user-profile Page 3 of 7 ASA24 Nutrition Profile Print Preview 2/8/20, 10(36 PM Nutrient: Copper (mg) Target: 0.9 Actual Eaten: 0.6 Limit: 10 mg Copper (mg) Target: 0.9 mg Nutrient: Folate (µg DFE) Target: 400 Actual Eaten: 108 mg Limit: 1,000 µg DFE Folate (µg DFE) Target: 400 µg DFE Nutrient: Iron (mg) Target: 18 Actual Eaten: 8 µg DFE Limit: 45 mg Iron (mg) Target: 18 mg Nutrient: Linoleic Acid (g) Target: 12 Actual Eaten: 5 mg Linoleic Acid (g) Target: 12 g Nutrient: Magnesium (mg) Target: 310 Actual Eaten: 290 g Magnesium (mg) Target: 310 mg Nutrient: Niacin (mg) Target: 14 Actual Eaten: 31 mg Niacin (mg) Target: 14 mg Nutrient: Phosphorus (mg) Target: 700 Actual Eaten: 866 mg Limit: 4,000 mg Phosphorus (mg) Target: 700 mg Nutrient: Potassium (mg) Target: 4700 Actual Eaten: 1911 mg Potassium (mg) Target: 4, https://asa24.nci.nih.gov/2016/user-profile Page 4 of 7 ASA24 Nutrition Profile Print Preview 2/8/20, 10(36 PM Nutrient: Protein (g) Target: 46 Actual Eaten: 88 Protein (g) Target: 46 g Nutrient: Riboflavin (mg) Target: 1.1 Actual Eaten: 1.5 g Riboflavin (mg) Target: 1.1 mg Nutrient: Saturated Fat (% kcal) Target: No Daily Target Actual Eaten: 17 mg Limit: 10 % kcal Saturated Fat (% kcal) Nutrient: Selenium (µg) Target: 55 Actual Eaten: 92 % kcal Limit: 400 µg Selenium (µg) Target: 55 µg Nutrient: Sodium (mg) Target: No Daily Target Actual Eaten: 1740 µg Limit: 2,300 mg Sodium (mg) Nutrient: Thiamin (mg) Target: 1.1 Actual Eaten: 0.7 mg Thiamin (mg) Target: 1.1 mg Nutrient: Total Fat (% kcal) Target: 20 Actual Eaten: 45 mg Limit: 35 % kcal Total Fat (% kcal) Target: 20 % kcal Nutrient: Total Fiber (g) Target: 25 Actual Eaten: 4 % kcal Total Fiber (g) Target: 25 g https://asa24.nci.nih.gov/2016/user-profile Page 5 of 7 ASA24 Nutrition Profile Print Preview 2/8/20, 10(36 PM Nutrient: Vitamin A (µg RAE) Target: 700 Actual Eaten: 430 Limit: 3,000 µg RAE Vitamin A (µg RAE) Target: 700 µg RAE Nutrient: Vitamin B12 (µg) Target: 2.4 Actual Eaten: 4.2 µg RAE Vitamin B12 (µg) Target: 2.4 µg Nutrient: Vitamin B6 (mg) Target: 1.3 Actual Eaten: 1.4 µg Limit: 100 mg Vitamin B6 (mg) Target: 1.3 mg Nutrient: Vitamin C (mg) Target: 75 Actual Eaten: 13 mg Limit: 2,000 mg Vitamin C (mg) Target: 75 mg Nutrient: Vitamin D (µg) Target: 15 Actual Eaten: 3 mg Limit: 100 µg Vitamin D (µg) Target: 15 µg Nutrient: Vitamin E (mg AT) Target: 15 Actual Eaten: 2 µg Limit: 1,000 mg AT Vitamin E (mg AT) Target: 15 mg AT Nutrient: Vitamin K (µg) Target: 90 Actual Eaten: 67 mg AT Vitamin K (µg) Target: 90 Nutrient: Zinc (mg) Target: 8 Actual Eaten: 14 µg Limit: 40 mg Zinc (mg) Target: 8 mg https://asa24.nci.nih.gov/2016/user-profile Page 6 of 7 ASA24 Nutrition Profile Print Preview Category  Empty Calories Solid Fats Added Sugars Alcohol  Saturated Fat  Sodium 2/8/20, 10(36 PM Limit Less than 280 kcal per day * Less than 55 g per day * Less than 24 g per day Less than 2,300 mg per day Actual Eaten 274 kcal 30 g 15 Calories 0 Calories 19 g 1,740 mg Status OK * OK * OK OK Calories Amount Eaten: 995 kcal Limit: 2,200 kcal Added Sugars Amount Eaten: 15 g Saturated Fat Amount Eaten: 19 g Limit: 55 g https://asa24.nci.nih.gov/2016/user-profile Sodium Amount Eaten: 1,740 mg Limit: 24 g Limit: 2,300 mg Page 7 of 7 ASA24 2/9/20, 10(50 PM Nutrition Profile Caloric Intake By Meal Snacks - 1% Breakfast - 36% Dinner/Supper - 63% Day(s) Daily Calories From: Feb 8, 2020 12:00:00 AM Allowance 2,200 Daily Food Group Targets To: Feb 8, 2020 11:59:59 PM Eaten 830 Grains Vegetables Fruits Dairy Protein Foods Target 7.0 ounces 3.0 cups 2.0 cups 3.0 cups 6.0 ounces Eaten 6.4 ounces 0.8 cups 0.0 cups 0.0 cups 0.0 ounces Status Under Under Under Under Under Daily Food Group Targets Grains Fruits Total target 7.0 ounces Total target 2.0 cups Total eaten 6.4 ounces Total eaten 0.0 cups Total status Under Total status Under Grains Subgroups Amount Eaten Fruits Subgroups Amount Eaten Whole grains 0.0 ounces Whole fruits 0.0 cups Refined grains 6.4 ounces Juice 0.0 cups Dairy Protein Foods Total target 3.0 cups Total target 6.0 ounces Total eaten 0.0 cups Total eaten 0.0 ounces Total status Under Total status Under Dairy Subgroups Amount Eaten Protein Foods Subgroups Amount Eaten Milk 0.0 cups Meat, Poultry and Eggs 0.0 ounces Yogurt 0.0 cups Seafood 0.0 ounces Cheese 0.0 cups Nuts, Seeds and Soy 0.0 ounces *The Protein Foods Group consists of meat, poultry, seafood, eggs, nuts and seeds, soy products (other than soymilk), and legumes. Vegetables Total target 3.0 cups Total eaten 0.8 cups Total status Under Vegetables Subgroups Amount Eaten Dark Green vegetables 0.0 cups Red and Orange vegetables 0.0 cups Legumes (beans and peas) 0.0 cups Starchy vegetables 0.0 cups Other vegetables 0.8 cups https://asa24.nci.nih.gov/2016/user-profile Page 1 of 2 ASA24 2/9/20, 10(50 PM To achieve a healthy eating pattern, the Dietary Guidelines for Americans encourage you to: Make half your grains whole grains. Limit products made with refined grains, especially those high in fat, sugars, and/or sodium, such as cookies, cakes, and some snack foods. Eat a variety of fruits, emphasizing whole fruits. When consuming juice, choose 100% juices without added sugars. Eat a variety of colors and types of vegetables, including dark green, red and orange, and legumes (beans and peas). Choose fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages. Eat a variety of protein foods, with an emphasis on seafood and plant proteins, such as legumes (beans and peas), nuts, seeds, and soy products. Nutrients Intake Report  Search nutrients... Nutrients Calcium (mg) Carbohydrate (g) Cholesterol (mg) Choline (mg) Copper (mg) Folate (µg DFE) Iron (mg) Linoleic Acid (g) Magnesium (mg) Niacin (mg) Phosphorus (mg) Potassium (mg) Protein (g) Riboflavin (mg) Saturated Fat (% kcal) Selenium (µg) Sodium (mg) Thiamin (mg) Total Fat (% kcal) Total Fiber (g) Vitamin A (µg RAE) Vitamin B12 (µg) Vitamin B6 (mg) Vitamin C (mg) Vitamin D (µg) Vitamin E (mg AT) Vitamin K (µg) Zinc (mg) Target 1,000 130 No Daily Target 425 0.9 400 18 12 310 14 700 4,700 46 1.1 No Daily Target 55 No Daily Target 1.1 20 25 700 2.4 1.3 75 15 15 90 8 Category  Empty Calories Solid Fats Added Sugars Alcohol  Saturated Fat  Sodium Status Under Under OK Under Under Under Under OK Under Under Under Under Under Under OK Under OK Under OVER Under Under Under Under Under Under Under OK Under Limit Actual Eaten Status Less than 280 kcal per day 266 kcal 30 g OK * Less than 55 g per day * Less than 24 g per day Less than 2,300 mg per day Print https://asa24.nci.nih.gov/2016/user-profile Actual Eaten 272 106 12 50 0.4 311 8 15 96 6 242 692 22 0.5 8 53 1,225 0.8 40 6 41 0.2 0.2 43 0 4 133 3 * OK 5g 0g 7g 1,225 mg * OK OK Finish Page 2 of 2
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