NAME: SECTION: Diet Analysis Project (DAP) using NutritionCalc Plus 3.2 (NC+) FSHN 150 Section 2 Spring 2010 (12% of Final Grade) DUE by 5:00 PM, on Fri, March 5. Bring to class or 216 Gifford. Computer Use: Either your PC if you bought NC+ at the beginning of the semester and loaded it on your computer, or PCs in the CAHS (College of Applied Human Sciences) computer labs, located at C112 Aylesworth or 317 Gifford. Hours and locations are described at http://www.cahs.colostate.edu/technology/labs/. Make sure you save your work to the M: drive if you use the CAHS labs. Submit your project in two-pocket folder with your name printed on the front. DO NOT staple or put in 3- ring binder. Turn in project in this order: (Points) A. THIS PAGE B. "PERSONAL PROFILE" sheet (pg. 7) 15 C. "DIETARY RECORD SHEETS" for your 3-day recall period (pgs. 8-10). 20 D. "DIETARY RECORD SHEET" for your 1-day revised diet (pg. 11). The nutritional quality of your revised diet will affect your score. 35 E. "QUESTIONS ABOUT YOUR DIET" with your hand-written answers (pgs. 3-6). 30 F. NC+ Bar Graph Report and Calories & Fat in the following order: --3-DAY AVERAGE --1-DAY REVISED DIET Late projects will be marked down at least 10 pts, and will not be accepted after 5pm on the next to last Friday before classes end. Projects submitted out of order will be marked down five points. GENERAL DIRECTIONS FOR DIET PROJECT Step A. Create two personal profiles, one for your 3-day diet information, and a second for your revised diet. Give these two profiles different and recognizable names such as "Jane Smith 3-day" and "Jane Smith revised." NOTE: Select your activity level carefully, reading the description of each level of activity available under Help. Most students over-estimate their activity level. If you choose "24 hr activity detail," edit the length of each activity carefully. Step B. Record your 3-day food/drink intake. 1. Pick two week days and one weekend day for which you expect to follow your normal eating pattern. 2. Record on the forms provided (labeled "DIETARY RECORD SHEET -- DAY X") everything you eat (including condiments) and drink (including water) on each of the three days. Keep the food record sheet with you at all times and write down what you eat as soon as possible; don't rely on memory. Exclude dietary supplements that you may take. For each item, identify what it was, including brand name if known, and how much was consumed (e.g., 1 teaspoon of Heinz Catsup). Diet Analysis Project, pg 1 of 11
3. Enter each day's intake items into NC+, under your first profile (the one you named something like "Jane Smith 3-day"). Select your 3-day profiles. Step C. Analyze your 3-day intake. 4. Using the NC+, evaluate your average nutrient intake for this 3-day period. For the 3-DAY AVERAGE: print the " Bar Graph Report from the Bar Graph tab and the Calories & Fat output from the Calories & Fat tab. NOTE: For the individual days that go into your 3-day average, you do not need to turn in any output. But you should be aware that the Spreadsheet page is particularly useful for identifying where nutrients that you over-consume are coming from. The Single Nutrient page is similarly useful, giving a list of the foods you've eaten in descending order based on the nutrient you select from a pull-down box. NOTE: If your average caloric intake exceeds 150% or if your individual nutrient intakes exceed 300%, check your portion sizes and units - you may have entered them incorrectly. For example, a common mistake is to enter 2 cups of butter instead of 2 oz. NOTE: Remember, the quality of your 3-day diet will have no effect on your grade so please do not change what you normally eat to make it look good. The primary objective of this project is to show you how your normal diet compares to the dietary guidelines, food guide pyramid, and DRIs. 5. Answer questions about your 3-day average diet on the sheets provided (pp. 3-5, Questions #1-6). Step D. Plan and evaluate a revised diet. 6. Plan a one-day hypothetical diet (i.e., your revised diet) to improve what you've over- and underconsumed in your 3-day diet. In other words, make up a 1-day revised diet to which you add/delete foods to bring up what you've underconsumed and to bring down what you've overconsumed. Record this diet on the sheet titled "DIETARY RECORD SHEET -- 1 DAY REVISED DIET." Enter these items into NC+ as day 1 data under your second profile (the one you named something like "Jane Smith revised"). Analyze your revised diet with the software. For the 1-DAY REVISED DIET: print the "Bar Graph Report" and "Calories & Fat" pages, making sure that you're printing the revised diet information that you entered under your second profile. 7. Answer the questions about your revised diet on page 6 (Question #7). You must use food -- not supplements -- to modify your diet. You are not expected to get all nutrients and calories to 100% of requirements, but you will be expected to show significant improvement for the shortfalls/excesses in your 3-day intake. You should strive to bring all nutrients in your revised diet to 75% - 150% of the goals. NOTE: Most students will have to run several iterations of their revised diet to correct problems in their 3-day intake. To save trees, please print output from your revised diet for the final version only, inspecting intermediate versions on-screen rather than as printed copies. QUESTIONS ABOUT YOUR DIET Note: Use your 3-day average and the analysis of your revised diet to answer questions 1-7 1. Were these records representative of the usual type and amounts of foods you eat? Yes No If no, what was different? Diet Analysis Project, pg 2 of 11
2. Do you take any nutrient supplements? Yes No 3. What was the NutritionCalc Plus suggested kilocalorie goal? (from the Bar Graph Report under DRI Goal) According to your 3-day average, what was your actual caloric intake? (from the Bar Graph Report under Value). 4. Consider the following information as found in the Calories & Fat output: Nutrient Current U.S. Diet Recommended Percentage from your 3-Day Average* % of Calories Fat 30-35% 20-35% Saturated 10% Polyunsaturated 10% Monounsaturated 10% Protein 10-20% 10-15% CHO 40-50% > 55% Alcohol -- moderate * For fat, protein, CHO and alcohol in this column, you can read the values directly from the Calories & Fat output, under Sources of Calories (approx.) in the Percent column. But for saturated, polyunsaturated and monounsaturated fat, you need to calculate the values for the Percentage from your 3-Day Average column (because the percent values for saturated, mono and poly fat under Source of Fat (approx.) are percents of fat kcal rather than percents of total kcal). So calculate entries for the Percentage from your 3- Day Average for saturated, polyunsaturated and monounsaturated fat as follows. For instance, for saturated fat, the entry will be.. (g Saturated Fat/g Total fat) x 100, where you read the values for Saturated Fat and Total fat from the Fat (g) column under Sources of Fat (approx.) in the Calories & Fat output. Compare your nutrient intakes to the recommendations (see chart above). Check the appropriate box. Fat Protein Carbohydrate Lower than Recommended Recommended Higher than Recommended For each category that differs from recommendations in a way that is unhealthy, name specific foods or food groups that you might increase or decrease to meet the recommended levels of intake. Diet Analysis Project, pg 3 of 11
5a. Using the NutritionCalc Plus Bar Graph Report for your 3-day average, check those nutrients/items for which your intake is below 75% or above 150% of the RDA/AI goal. Nutrient / Item <75% >150% Calories Protein Carbohydrates Vitamin A Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Vitamin C Vitamin D Vitamin E Folate Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc 5b. For each nutrient or item checked above that needs to be changed, what specific foods would you increase, decrease, or substitute in your diet to bring your intake more in line with the goals? Nutrient/item Foods to increase Foods to decrease Diet Analysis Project, pg 4 of 11
5c. Some nutrients have no specific RDA/AI value but do have recommendations based on Dietary Guidelines (DG). Nutrient DG Recommendation Your NutritionCalc Plus Intake Should you increase, decrease, or ignore? Fiber 25 g Cholesterol Sodium Alcohol 300 mg 2300 mg or 1500 mg if black, middle aged/older, or if have hypertension 1 drink/day for women 2 drinks/day for men For those that should be increased or decreased, list specific foods or behaviors that would bring intake in line with recommendations. Nutrient/item Foods to increase Foods to decrease 6. Given your caloric intake, your percentage of calories from different macronutrients, and your micronutrient intakes, what specific changes (for what specific disease concern) would you make in the future? Consider your current diet, your evaluations (above) of that diet and any family history of chronic disease (eg. cancer, heart disease, hypertension, diabetes, obesity). Disease concern Nutrient(s) of concern Foods to change eg. Anemia Iron Increase lean red meat Diet Analysis Project, pg 5 of 11
7. REVISED DIET Record your planned menu changes on the final form provided for recording food intakes and run it through NutritionCalc Plus Online for Day 4. Remember: You are not expected to plan a "perfect" diet but to improve on your current diet. a. What was the NutritionCalc Plus suggested calorie goal? What was your "planned" caloric intake? b. What was your percent of total calories from the following? Protein % Carbohydrate % Fat % Sat Fat % Polyunsat Fat % Mono Fat % c. How did your planned intake compare to your 3-day average? Answer this by checking boxes in the table below. Nutrient / Item % of goal Check if still problematic Calories Protein Carbohydrate Dietary fiber Fat, total Fat, saturated Fat, monounsaturated Fat, polyunsaturated Cholesterol Vitamin A Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Vitamin C Vitamin D Vitamin E Folic acid Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Diet Analysis Project, pg 6 of 11
PERSONAL PROFILE Age Height feet inches Weight Gender and/or reproductive status: M) Male P) Pregnant Female F) Female L) Lactating Female This program will calculate your energy needs based on your age and activity level and the average recommended weight for an individual your height. Check your activity level for most of the day. For most people this is sedentary or low active. Sedentary The sedentary activity level includes activities of daily living, without additional exercise. These activities include housework, grocery shopping, walking the dog, walking to the bus, mowing the lawn, and gardening. Unless you do at least 30 minutes per day of intentional exercise, this level is for you! Low Active The low active activity level includes activities of daily living plus exercise that is equal to walking for 30 minutes at 4 miles per hour every day. For an adult of average weight, this amount of exercise will burn about 120 additional Calories. Exercises with less intensity (METS) will need to be performed longer to burn the same amount of Calories. Likewise, exercises with more intensity can be performed for less time to achieve the same goal. Active The active activity level includes activities of daily living plus exercise that is equal to walking for 1hour 45 minutes at 4 miles per hour every day. For an adult of average weight, this amount of exercise will burn about 410 additional Calories. Very Active The very active activity level includes activities of daily living plus exercise that is equal to walking for 4 hours 15 minutes at 4 miles per hour every day. For an adult of average weight, this amount of exercise will burn about 1000 additional Calories. Personalized DO NOT use for this project, but NutritionCalc Plus does allow you to enter specific activities to personally track and tailor your energy expenditure. Diet Analysis Project, pg 7 of 11
Directions: DIETARY RECORD SHEET -- DAY 1 1) List all foods consumed during the time period to be analyzed in the "Food Item" column. Include all beverages, (including water), snacks, butter, margarine, salt, sugar and milk in coffee or tea, alcohol, condiments, dressings, etc. 2) List "Amounts Consumed" in common measures (cups, pieces, ounces, etc.). FOOD ITEM AMOUNT CONSUMED Diet Analysis Project, pg 8 of 11
Directions: DIETARY RECORD SHEET -- DAY 2 1) List all foods consumed during the time period to be analyzed in the "Food Item" column. Include all beverages, (including water), snacks, butter, margarine, salt, sugar and milk in coffee or tea, alcohol, condiments, dressings, etc. 2) List "Amounts Consumed" in common measures (cups, pieces, ounces, etc.). FOOD ITEM AMOUNT CONSUMED Diet Analysis Project, pg 9 of 11
Directions: DIETARY RECORD SHEET -- DAY 3 1) List all foods consumed during the time period to be analyzed in the "Food Item" column. Include all beverages, (including water), snacks, butter, margarine, salt, sugar and milk in coffee or tea, alcohol, condiments, dressings, etc. 2) List "Amounts Consumed" in common measures (cups, pieces, ounces, etc.). FOOD ITEM AMOUNT CONSUMED Diet Analysis Project, pg 10 of 11
Directions: DIETARY RECORD SHEET -- 1 DAY REVISED DIET 1) List all foods consumed during the time period to be analyzed in the "Food Item" column. Include all beverages, (including water), snacks, butter, margarine, salt, sugar and milk in coffee or tea, alcohol, condiments, dressings, etc. 2) List "Amounts Consumed" in common measures (cups, pieces, ounces, etc.). FOOD ITEM AMOUNT CONSUMED revised 9/23/09 Diet Analysis Project, pg 11 of 11