Be sure to answer EVERY SINGLE QUESTION LISTED. There are a lot, I know. In the past, students have lost more points from omitting answers to questions than from answering the questions incorrectly. You will be required to do some math for some of the questions. For any calculations you do, write them down on a separate sheet of paper or type into a Word document and then submit that Calculations Page along with the other required documents. It is perfectly fine for the Calculations Page to be handwritten – simply scan and then upload with the rest of the assignment.

Follow the instructions IN ORDER as they are written. A well-organized paper is easier for me to grade. I should not have to hunt around for your answer to each of the questions.

Keep in mind that YOU are the subject of this paper; therefore, it can and should be written in the first person. 

I will deduct points for poor grammar, spelling, etc. While this is not an English class, it is important to remember this is considered a professional writing assignment. REMEMBER to properly cite your references. Use this link if you need help: https://owl.english.purdue.edu/owl/section/2/10/

Also, I would appreciate it if you would double-space your report.

In the section where you are comparing your intake to the MyPlate report, this link will help you approximate your intake of oils: http://www.choosemyplate.gov/oils 

After comparing your intake to the recommendations on the ‘MyPlate’ report, you must then compare your diet to Dietary Guidelines for Americans (page 6 on the instructions). Within the instructions for this paper, there is a link to take you to the Guidelines. When comparing your diet to these guidelines, keep in mind that not only are there Guidelines that discuss what should be included in a healthy diet, but there are also Guidelines that discuss what should be limited in a healthy diet. Be sure to discuss ALL Guidelines.

In the macronutrient section of your paper you are asked to calculate the % of kcals you consumed from carb, fat, protein, etc.  Remember when determining the % of kcals you will need to first convert the grams you consumed to the kcal value – then you can take the kcal value for each divided by the total kcals (3 day average) YOU consumed. The Bar Graph report will be incredibly helpful in this process: here you will find the average value for carb intake, for protein intake, etc. The “value” column tells you what you consumed for each. When doing the calculations for this paper, be sure to base them on YOUR AVERAGE intake for 3 days. Do not base your calculations on your DRI – that is an estimate of what you need; it is not the quantity that you consumed.

            For example:   Your 3 day average intake of carbohydrate is 150g and your 3 day average calorie intake is 2108 calories/day

            How many calories is this? (150g x4 cal/g) = 600 cal from carbohydrate

            Then, you will divide this by your total calorie intake (3 day average) to find the % of YOUR total calories that came from carbohydrate 

            (600 calories/2108 total calories) x100 = 25.6% of total calories from carbohydrate.

MyPlate

Profile Info

Personal: Zainab Female 23 yrs 5 ft 5 in 145 lb

Day(s): 2018 Feb 25, Feb 26, Feb 27 (All)

Activity Level: Low Active

BMI: 24.1

Weight Change: None

(Strive for an Active activity level.)

Normal is 18.5 to 25.

Best not to exceed 2 lbs per week.

Zainab Kristi Mason HEAL4700 section 1Student Info:

The MyPlate report graphically compares the food list to the latest USDA Dietary Guidelines (see
ChooseMyPlate.gov for more info).

Group Percent Amount

Dairy Intake 16 % 0.5

Dairy Recommendation 3.0

cup equivalent

cup equivalent

Protein Foods Intake 55 % 3.3

Protein Foods Recommendation 6.0

oz equivalent

oz equivalent

Vegetables Intake 60 % 1.8

Vegetables Recommendation 3.0

cup equivalent

cup equivalent

Fruits Intake 87 % 1.7

Fruits Recommendation 2.0

cup equivalent

cup equivalent

Grains Intake 37 % 2.6

Grains Recommendation 7.0

oz equivalent

oz equivalent

Comparison

2200 Calorie Pattern

Make Half Your Grains Whole Vary Your Vegetables

Oils & Empty Calories

Dark Green Vegetables

Orange Vegetables

Dry Beans & Peas

Starchy Vegetables

Other Vegetables

cups weekly3.0

cups weekly2.0

cups weekly3.0

cups weekly6.0

cups weekly7.0

Aim for at least 3.5 oz equivalents whole grains a
day

Aim for 6.0 teaspoons of oils a day

Limit your extra fats & sugars to 290 Calories a

Intake vs. Recommendation

oz equivalent is a 1 ounce estimate, rounded to consumer friendly units. For example, an oz equivalent of
Grains is a 1 slice of bread, or 1/2 cup of rice. An oz equivalent of Protein Foods 1 oz of meat, 1 egg, or 1/4
cup cooked beans.

*

*

3/3/18 8:00 PM Page 2 of 2

FOOD DIARY

TIME OF DAY

MEAL OR SNACK

ACTIVITY WHILE EATING

WITH ANYONE/

ALONE

WHERE

HUNGER*

FEELING

FOOD EATEN

METHOD

OF

PREP.

PORTION

SIZE

MINUTES

SPENT

EATING

8.30AM

11:00AM

2:00 PM

4:00 PM

6:00 PM

10: PM

Breakfast

Snack

Lunch

Snack

snack

Dinner

Sitting

After exercise

Sitting

Walking

Sitting

Sitting

Alone

Alone

With Family

Alone

Alone

Friends

In the Kitchen

In Lounge

Watching

TV

In Lawn

Dining room

5

3

4

2

5

Happy

Active

Happy

Happy

Bored

Indifferent

Strawberry milk Shake, Egg

Tomatoes,

Beet root and Apple

Chicken breast with rice and carrot

Baked Potato

Tea

Pasta, orange juice

boiled egg / s6 slice of tomato

grilled checken

boild carrot

baked

build pasta , fresh juice

1 cup/

1 e

Bar Graph Report
The Bar Graph Report displays graphically the amount of the nutrient consumed and compares that to the
dietary intake recommendations.
Profile Info

Personal: Shemelia Branch Female 41 yrs 5 ft 4 in 250 lb

Day(s): 2022 Mar 11, Mar 12, Mar 13 (Breakfast, Snack)

Activity Level: Low Active

BMI: 42.9

Weight Change: None

(Strive for an Active activity level.)

Normal is 18.5 to 25.

Best not to exceed 2 lbs per week.

DRI GoalValueNutrient Percent 0 50 100 150

Basic Components
Calories 1,153.00 2,789.0 41 %

Calories from Fat 378.00 781.0 48 %

Calories from SatFat 137.00 251.0 55 %

Protein (g) 48.00 90.7 * 53 %

Protein (% Calories) 16.70 13.0 * 128 %

Carbohydrates (g) 152.00 383.0 40 %

Carbohydrates (% Calories) 52.60 55.0 96 %

Total Sugars (g) 77.40 ^

Added Sugar (g) 4.67 34.9 ~ 13 %

Dietary Fiber (g) 13.00 39.0 33 %

Soluble Fiber (g) 2.24

InSoluble Fiber (g) 2.29

Fat (g) 42.00 86.8 48 %

Fat (% Calories) 32.80 28.0 117 %

Saturated Fat (g) 15.20 27.9 ~ 55 %

Trans Fat (g) 0.41

Mono Fat (g) 8.74 31.0 28 %

Poly Fat (g) 4.24 27.9 15 %

Cholesterol (mg) 355.00 300.0 ~ 118 %

Water (g) 606.00 2,700.0 22 %

Vitamins
Vitamin A – RAE (mcg) 580.00 700.0 83 %

Vitamin B1 – Thiamin (mg) 0.93 1.1 84 %

Vitamin B2 – Riboflavin (mg) 1.12 1.1 102 %

Vitamin B3 – Niacin 11.10 14.0 79 %

Vitamin B6 (mg) 1.16 1.3 90 %

Vitamin B12 (mcg) 4.81 2.4 200 %

Vitamin C (mg) 78.40 75.0 105 %

Vitamin D – mcg (mcg) 4.45 15.0 30 %

Vitamin E – a-Toco (mg) 2.00 15.0 13 %

Folate – DFE (mcg) 303.00 400.0 76 %

Minerals
Calcium (mg) 879.00 1,000.0 88 %

Iron (mg) 13.50 18.0 75 %

Magnesium (mg) 128.00 320.0 40 %

Phosphorus (mg) 804.00 700.0 115 %

Potassium (mg) 1,405.00 2,600.0 54 %

Sodium (mg) 1,406.00 2,300.0 ~ 61 %

Zinc (mg) 9.58 8.0 120 %

Other
Omega-3 (g) 0.48 +

Omega-6 (g) 3.74 +

Alcohol (g) 0.00

Caffeine (mg) 1.20

DRI Goal Key:

Black = Consume at least the DRI goal

Red = Consume less than the DRI goal

* Protein is not adjusted for endurance/strength athletes at an Active or Very Active activity level.

^ Total Sugars includes those naturally occuring in food and added sugars.

+ There is no established recommendation for Omega-3 and Omega-6.

3/28/22 12:30 AM Page 2 of 2

Calorie Assessment
A close-up picture of the Calories consumed.

Profile Info

Personal: Zainab Female 23 yrs 5 ft 5 in 145 lb

Day(s): 2018 Feb 25, Feb 26, Feb 27 (All)

Activity Level: Low Active

BMI: 24.1

Weight Change: None

(Strive for an Active activity level.)

Normal is 18.5 to 25.

Best not to exceed 2 lbs per week.

Calories to maintain current weight

2227Calories to maintain current weight

0Calorie adjustment for weight change of 0 lb (per week)

2227Goal Calories

Average Daily Intake & Expenditures

1168Average Intake

2099Average Expenditure

Calories For The Day

Below GoalTotal Calories

Below GoalCarbohydrates (45-65% Calories)

Protein (10-35% Calories)

Fat (20-35% Calories)

Goal AssessmentIntake

2227 1168

1002 to 1448 701

Below Goal223 to 779 174

Below Goal445 to 779 292

3/3/18 7:58 PM Page 1 of 1