nutrition plan

timer Asked: Apr 24th, 2017

Question description

read the file and followthe instruction i already did for you the meal summary and the nutrition report

Nutrition Part 2 1- Using, record your eating for 2 days on which you eat at least your recommended number of calories. You may feel that the calorie requirement on your profile is way too high for you. But you have to eat that many calories for just 2 days of your life, to see what it feels like. You can say in your analysis that it is too high if that is how you feel, but points will come off if you are more than 50 calories below your suggested amount. To add healthy calories, eat some nuts, avocado, fruit (especially pineapple, grapes and bananas), eggs or whole fat plain yogurt. If there is a legitimate reason why you always eat less than the recommended amount of calories, write me a note and attach it to your paper explaining why. Not having time to eat is not a legitimate reason, nor is not feeling hungry, nor is not having enough money, nor is just feeling that you should not eat that much. The two days do not have to be consecutive. Make sure there are foods listed for every meal. 2- Print out 2 reports : (1) a Meal Summary that includes both of your days and (2) a Nutrients Report that includes both of your days. Where it asks for the start and end date for your report, choose your first day and your second day, and the report will include both. You can find them both under My Reports in the Supertracker feature of Choosemyplate The Nutrients Report must have all 4 columns on the same page (it can go to 2 pages for the rows, though). Both reports must be easily legible, and have your name on the USDA report (not written in by you). 3- Copy and paste the following table into a Word document. Using your Nutrients Report, fill in your information for the nutrients in the left column. List the foods that gave you each nutrient in the right-hand column.. To find those foods, click on the plus sign to the left of the nutrient. nutrient Target and Current intake from MyPlate Nutrients Report . Give grams and % for protein and carbs. Total calories Protein (I am giving you a sample answer. Do not copy it.) Carbohydrates Added sugar Monounsaturated fat Polyunsaturated fat Primary sources for your 6 meals for this nutrient (get this from your Nutrition Report) You do not need to put anything in this cell. This is just a heading for the 4th column. This is not a place where you write a synopsis. Leave this cell blank. T = 53 grams 52 grams 10% Your analysis of your intake versus your target (are you on target, almost on target or far from the target?) Also, talk about the things I ask about in this column. The red is a made-up example. Turkey Quinoa Milk Eggs Ham Is this total number appropriate for you? Why or why not? Are you happy with the kind and amount of protein you ate? Why or why not. Are you getting the recommended amount? The quantity is good. It is very close to my target grams, and 10% is just right for me. The quality was mostly good – turkey, quinoa, milk and eggs. The deli ham was not so good. Did you meet your target? Analyze the quality of your carbs as well as the quantity. Are they mostly from processed foods (white rice, white pasta/bread/pizza crust/bagels/sweets/bread, refined grain cereal, French fries) or mostly from unprocessed foods such as squash, peas, spinach, broccoli, beans, kale, asparagus, apples, bananas, brown rice, whole wheat bread, etc.? The amount given is an upper limit, not a target! The closer you are to 0, the better. These are the good kinds of fat, and most of your fat should come from foods containing these. The 2 kinds Saturated fat potassium fiber Calcium sodium of unsaturated fat, combined, should add up to 10-25% of your diet. Is that the case? This should be kept to 7-10% of your fat intake, depending on your risk factors for heart disease. Are you happy with your saturated fat intake? Did you get enough of this? What are some good sources for potassium? Did you get enough of this? What are some good sources for fiber? How are you doing, compared to your target amount? Amount given by Choosemyplate is an upper limit, not a target. How did you do? Family history of chronic conditions Nutrient I need to address Outcome goal for this nutrient Behavioral goal for this nutrient 4- Ask close family members (aunts and uncles by blood, parents and grandparents, siblings and cousins) what diet-related health problems they know of in your family, and record them in your table. These would include anything for which they take medication or have been treated for: high cholesterol, high blood pressure, diabetes, heart disease, stroke, cancer of the colon, rectum, breast or prostate. 5- Look at your table, including the family history, and identify the one or two nutrient(s) that is/are the most worrisome for you. Choose from the nutrients I have listed, not vitamin D or iron or even water. Write an outcome goal and a behavioral goal for the nutrient you want to address. Make sure that the behavioral goal will help you achieve your outcome goal, and give examples of the foods you will increase or decrease to meet your goal. Use the + sign on the Nutrient Report to find out how to do better for your chosen nutrient. If you are meeting ALL of your nutritional requirements, you may set a goal for water. Examples of goals were given in class. Make an appointment to talk with me if you would like to see them again. grading rubric, part 2 criterion 1 2 3 4 5 6 7 8 9 3 meals (plus snacks) were recorded for each of 2 days, and the Meal Summary was included. Nutrients Report from was included. You met your calorie recommendation for each day, or you wrote me a note with a legitimate reason why you did not. Your target for each major nutrient appears on your table, and the amount you ate, in both grams and percent. Your analysis of your nutrient intake included a complete and accurate description of how you did for each nutrient in the table. Family health history was included. The biggest problem in your diet was correctly identified. An outcome goal was included for at least 1 nutrient. A behavioral goal was included for at least one nutrient, and it showed an understanding of basic nutrition (you chose the right foods to increase or decrease in order to meet your outcome goal). total Points off for falling way below your target in number of calories, unless you provide me with a doctor’s note saying you are eating a healthy number of calories. Points off for: • Grammar and spelling (1 pt off for every 2 errors, up to 10 pts). • Lateness (up to 14 pts) 2 points off for every day (not class) after the due date. Assignment must be given to me on paper to be considered submitted, not emailed (unless you are absent that day). Assignments more than 7 days late will not be accepted . • Including any instructions or the grading rubric (up to 5 pts) • Unprofessional presentation, including but not limited to: unstapled pages, pages not in order or upside down, failure to use the table, failure to type your information, general sloppiness. (up to 25 pts). Final total Possible points 9 9 9 9 18 9 9 9 9 90 Up to 15 Points you earned
Nutrients Report 04/21/17 - 04/22/17 Your plan is based on a default 2000 Calorie allowance. Nutrients Target Average Eaten Status Total Calories 2000 Calories 1422 Calories Under Protein (g)*** 46 g 130 g OK Protein (% Calories)*** 10 - 35% Calories 37% Calories Over Carbohydrate (g)*** 130 g 135 g OK Carbohydrate (% Calories)*** 45 - 65% Calories 38% Calories Under Dietary Fiber 25 g 23 g Under Total Sugars No Daily Target or Limit 30 g No Daily Target or Limit Added Sugars < 50 g 0g OK Total Fat 20 - 35% Calories 27% Calories OK Saturated Fat < 10% Calories 4% Calories OK Polyunsaturated Fat No Daily Target or Limit 8% Calories No Daily Target or Limit Monounsaturated Fat No Daily Target or Limit 12% Calories No Daily Target or Limit Linoleic Acid (g)*** 12 g 8g Under Linoleic Acid (% Calories)*** 5 - 10% Calories 5% Calories OK ĮLinolenic Acid (% Calories)*** 0.6 - 1.2% Calories 0.3% Calories Under ĮLinolenic Acid (g)*** 1.1 g 0.5 g Under Omega 3 - EPA No Daily Target or Limit 1449 mg No Daily Target or Limit Omega 3 - DHA No Daily Target or Limit 2054 mg No Daily Target or Limit Cholesterol < 300 mg 280 mg OK Minerals Target Average Eaten Status Calcium 1000 mg 285 mg Under Potassium 4700 mg 3561 mg Under Sodium** < 2300 mg 1880 mg OK Copper 900 µg 1609 µg OK Iron 18 mg 13 mg Under Magnesium 310 mg 467 mg OK Phosphorus 700 mg 1803 mg OK Selenium 55 µg 209 µg OK Zinc 8 mg 11 mg OK Vitamins Target Average Eaten Status Vitamin A 700 µg RAE 717 µg RAE OK Vitamin B6 1.3 mg 2.7 mg OK Vitamin B12 2.4 µg 9.2 µg OK Vitamin C 75 mg 84 mg OK Vitamin D 15 µg 27 µg OK Vitamin E 15 mg AT 15 mg AT OK Vitamin K 90 µg 116 µg OK Folate 400 µg DFE 251 µg DFE Under Thiamin 1.1 mg 1.2 mg OK Riboflavin 1.1 mg 1.6 mg OK Niacin 14 mg 39 mg OK Choline 425 mg 555 mg OK Information about dietary supplements. *** Nutrients that appear twice (protein, carbohydrate, linoleic acid, and Įlinolenic acid) have two separate recommendations: 1) Amount eaten (in grams) compared to your minimum recommended intake. 2) Percent of Calories eaten from that nutrient compared to the recommended range. You may see different messages in the status column for these 2 different recommendations.
Meals from 04/21/17 - 04/22/17 Meals Your plan is based on a default 2,000 Calorie allowance. Date 04/21/17 04/22/17 Breakfast Lunch Dinner 1 mug (8 fl oz) Coffee, brewed, regular 1 medium breast Chicken, breast, boneless, skinless, baked 1 cup, cut stalks Broccoli, fresh, cooked (no salt or fat added) 1¾ cup Oatmeal, regular, cooked (no salt or fat added) 1 cup, cooked Quinoa, cooked (with salt, no fat added) 1 medium fillet Salmon, baked or broiled, without fat 2 medium (7" to 7-7/8" long) Banana, raw 1 medium steak Steak, beef, grilled or broiled, lean only eaten 1 cup Quinoa, cooked (no fat or salt added) 1 mug (8 fl oz) Coffee, brewed, regular 1 medium potato (5" long) Sweet potatoes (yams), baked, peel eaten (no salt or fat added) 1 medium fillet Salmon, baked or broiled, without fat Snacks 1 medium (7" to 7-7/8" long) Banana, raw ½ cup, whole, unblanched Almonds, unroasted

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