ONLINE NTR 241 DIETARY ANALYSIS PROJECT- Part 2

Name Stephanie Harding

Date Due: August 03, 2012

This is a complicated assignment. Please read all instructions thoroughly BEFORE asking questions. Thoroughly follow ALL directions to avoid loss of points in areas cited in this document. Please read the separate document posted on Blackboard that details the instructions for completing this assignment. You should use the choosemyplate.gov website to analyze your diet and fill out the questions in this assignment. If you use alternative applications or websites to complete the assignment you are responsible for ensuring the information you obtain is correct. You MUST read your textbook and use the book to answer questions related to nutrient deficiencies, phytochemical definitions, etc. You MUST state the reference page with your answer. Example: (Thompson, page 123). Zero points will be awarded for using google to find answers or failing to cite the page in your text. Make sure you correctly answer ALL questions listed for each topic/point value set to earn full credit. The total points for the entire question are listed in bold at the beginning of each question. Most questions contain multiple parts so the breakdown for each part of the question is listed within the question as well. Do not forget to clearly provide all information requested in each answer or points will be lost. Note: To determine average intakes for your three days, you must either print out the data for each day and manually calculate the average intake with a calculator or follow the instructions posted in the separate document in Blackboard. This website does frequently change so you will be responsible for learning to navigate this system. Yes, you can figure out average intake by whichever method is easier for you:) . Please note: Students must use this EXACT template when submitting this assignment on Blackboard. All questions and points must be included in your submission with the answer typed below each question. Please leave a space between the question and the answer. Any student who fails to submit the assignment as stated above will automatically have 25 points deducted from their score. NO EXCEPTIONS. Students MUST include their last name in the name of the document submitted on Blackboard. Failure to include your last name in the document name will result in a 25 point deduction. NO EXCEPTIONS Note: Document name is different than name on

the paper, although you should also put your name there too. Document name means, when you save your document, name it your last name (e.g. MorseDietAnalysis.docx).

1. (3 points) What was your recommended intake of fiber (1 pt), your 3 day average actual intake of fiber (1 pt) and how does your intake compare to the recommended intake (1 pt)?

My recommended intake of fiber is 25g and my 3-day average was 16g. After looking at both the recommended intake and my 3-day average, I have concluded that my 3-day average is slightly below my recommended intake.

2. (3 points) What was your recommended intake of protein (1 pt), your 3-day average actual intake of protein (1 pt) and how does your intake compare to the recommended intake (1 pt)? My recommended intake of protein is 46g and my 3-day average of protein intake was 75g. After looking at both my recommended intake and my average intake over 3 days, I have concluded that my average protein intake is above the recommended allowance. 3. (3 points) What was your recommended intake of total fat (1 pt), your 3 day average actual intake of total fat (1 pt) and how does your intake compare to the recommended intake (1 pt)? My recommended intake of total fat was 20-35% from calories. My 3day average intake of total fat was 38%. Based on the recommended intake, my average intake of total fat was above the recommended limit by 3%. 4. (3 points) What was your recommended intake of cholesterol (1 pt), your 3 day average actual intake of cholesterol (1 pt) and how does your intake compare to the recommended intake (1 pt)? My recommended intake of cholesterol was <300 mg and my 3-day average actual intake of cholesterol was 154 mg. Based on the recommended intake, I was within the range. 5. (3 points) What was your recommended intake of sodium (1 pt), your 3 day average actual intake of sodium (1 pt) and how does your intake compare to the recommended intake (1 pt)?

My recommended intake of sodium was <2300 mg and my 3 day average intake of sodium was 3021 mg. Based on the recommended intake of sodium, my 3 day average is way over what it should be. 6. (4 points) What was your recommended intake of potassium (1 pt), your 3 day average actual intake of potassium (1 pt) and how does your intake compare to the recommended intake (1 pt)? What diet promotes a high potassium, low sodium intake? (1 pt). My recommended intake of potassium was 4700 mg and my 3-day average intake of potassium was 2631 mg. According to my recommended intake of potassium, my 3-day average was under. A diet rich in fresh fruits, vegetables, legumes, and whole grains and avoidance of processed foods will optimize your potassium intake and reduce your sodium intake (Thompson, page 339).

7. (4 points) What was your recommended intake of the TRACE ELEMENT required for blood health? List the nutrient (2 pts), your best food source of this nutrient (1 pt) and one deficiency disease (2 pts). My recommended intake for iron was 18 mg and my average intake of iron was 14 mg. The best food source of iron would be clams (Thompson, page 453), however since I do not eat clams, the best source of iron from a food that I do consume would be Cheerios. A deficiency disease associated with iron is iron deficiency anemia, which causes decreased production of normal red blood cells and can lead to pale skin, fatigue, reduced work performance, impaired immunity, and impaired cognitive functions (Thompson, page 455). 8. (6 points) What is the MAJOR VITAMIN required for blood clotting? List the nutrient. (2 pts) Do you think you get enough of this nutrient and list 2 reasons why (4 pts)? The major vitamin required for blood clotting is Vitamin K. Before completing my diet analysis, I would have definitely said that I thought I was getting enough of this nutrient, however, after looking at my target amount of Vitamin K (90 g) and my average intake of Vitamin K (65 g), I certainly am not consuming enough of this vitamin. I believe that I may not be getting enough Vitamin K due to the fact that I am not consuming enough green, leafy vegetables, which are a good source of Vitamin K (Thompson, page 461).

9. (7 points) What is the MAJOR MINERAL required for bone health? List the nutrient (2 pts). What was your intake of this nutrient (1 pt)? What was your best food source of this nutrient (1 pt)? What was your recommended intake of this nutrient (1 pt) and list one deficiency disease (2 pts). The major mineral required for bone health is Calcium. My recommended intake of Calcium was 1000 mg and my average intake for Calcium was 1142 mg. My best food source of this nutrient was cheese, seeing as I consume it with most of my meals. One deficiency disease associated with Calcium is osteoporosis which is characterized by low bone mass and deterioration of bone tissue, leading to increased bone fragility and fracture risk (Thompson, page 285). 10. ( 7 points) What is the MAJOR VITAMIN required for bone health? List the nutrient (2 pts). Do you think you get enough of this nutrient (1 pt) and list 2 reasons why (4 pts)? The major vitamin required for bone health is Vitamin D. According to my 3day average, I am not getting enough of this nutrient. My target intake for Vitamin D was 15 g and my average intake was 2 g. However, my average intake did not account for the amount of Vitamin D I am getting from the sunlight. Although I really have no way of determining how much Vitamin D I am receiving from the sun, I would have to say that I am probably getting a lot more than 2 g. I spend my summers at the beach and I am outdoors everyday, so I am most likely attaining a good amount of Vitamin D this way. I also have to add that my average intake for Vitamin D is probably low based on the fact that I do not eat fish or drink milk, both of which have high Vitamin D levels (Thompson, page 424). 11. (5 points) What was your recommended intake of Vitamin A (1 pt), your 3 day average actual intake of Vitamin A (1 pts) and how does your intake compare to the recommended intake (1 pt)? List your best food source of this nutrient (1 pt) and one nutrient deficiency symptom (1 pt). My recommended intake of Vitamin A was 700 g and my average intake of Vitamin A was 790 g. Based on the recommended intake, I am receiving an adequate amount of Vitamin A. My best food source of Vitamin A would most likely be cantaloupe, which is my favorite fruit and one that I consume frequently. A nutrient deficiency associated with Vitamin A is xerophthalmia, which causes an irreversible blindness due to the hardening of the cornea and drying of the mucous membranes of the eye (Thompson, page 376).

12. (5 points) What was your recommended intake of thiamin (1 pt), your 3 day average actual intake of thiamin (1 pt) and how does your intake compare to the recommended intake (1 pt)? What is the primary function of thiamin (2 pts)? My recommended intake of thiamin was 1.1 mg and my average intake was 1.5 mg. Based on my recommended intake, I am receiving an adequate amount of thiamin in my diet. Thiamins primary function is that it is required as an enzyme cofactor for carbohydrate and amino acid metabolism (Thompson, page 283). 13. (7 points) Assuming ALL of you are a woman of child bearing age, what nutrient will decrease the risk of birth defects (1 pt)? Was your intake of this nutrient adequate (1 pt)? Based on your printouts, would you need to make any changes to your diet (1 pt)? How would you make these dietary changes (2 pt) and specifically why are these changes needed during pregnancy(2 pts)? Folate (Folic Acid) is a nutrient that has been determined to prevent birth defects and has been mandated to be fortified with folic acid of enriched breads, flours, corn meals, rice, pasta, and other grain products (Thompson, page 463). My average intake of Folate was 590 g, which was above my target intake (400 g). Based on this information, I do not need to make any changes to my Folate intake. Folate intake is especially important during pregnancy because it aids with development of the embryo. Folate intake is especially crucial during the first few weeks of pregnancy because that is when the combined sperm and egg multiply to form the tissues and structures of the baby (Thompson, page 462). 14. (4 points) Based on this evaluation do you think you need to take a daily multivitamin and mineral supplement (1 pt)? Why (3 pts)? Based on this evaluation, I dont think that taking a multivitamin would be a bad idea. This way, I could insure that I am receiving the proper amounts of vitamins. With the combination of eating foods rich in essential vitamins and taking a multivitamin, I believe my vitamin and mineral levels will improve. 15. (4 points) What are phytochemicals (2 pt) and why are they important (2 pts)? Phytochemicals are chemicals found in plants, such as pigments and other substances that may reduce the risk for diseases such as cancer and heart

disease (Thompson, GL 11). They are important because they are naturally occurring and they have important effects on the body. 16. (8 points) List two foods you consumed that would be considered good sources of phytochemicals (2 pts each). Why (4 pts)? Fruits, vegetables, black teas, and coffee are all good sources of phytochemicals (Thompson, page 54). I consume iced tea and coffee just about everyday, as well as many fruits (cantaloupe, plums, grapes) and vegetables (spinach, carrots). These foods/beverages are good sources of phytochemicals because they have been said to reduce inflammation, which is linked to the development of Alzheimers disease and cardiovascular disease, and they protect against cancer by slowing tumor cell growth and instructing cancer cells to die (Thompson, page 400). 17. (2 points) What was the average number of calories you consumed each day (1 pt)? According to your profile what was the average number of calories you required each day (1 pt)? My average calorie consumption was 1501 and my average number of calories required per day was 2200. 18. (3 points) Based on your answer above, should you be gaining weight, losing weight or maintaining weight (1 pt)? Why (2 pts)? Based on my recommended calorie intake and my actual calorie intake, I am losing weight. This is because my actual calorie consumption is lower than my target calorie consumption, I am burning more calories than I am consuming. 19. (7 points) calculate your Body Mass Index (BMI). Be sure to show your work (4 pts). What is your weight classification according to BMI standards (1 pt)? Do you feel this is an accurate classification? Explain why (2 pts)? BMI = (140 lb /(62 in)^2) x 703 = 25.6 26 According to the BMI standards, I am overweight. I do not feel as though this is an accurate classification because this method does not account for weight from muscle. I feel like a lot of my weight comes from my muscles, as opposed to fat. In order for this method to be more accurate, muscle content needs to be accounted for.

20. (4 points) The latest recommendations on physical activity include 30 minutes of high intensity physical activity at least 4 days per week or an accumulation of 60 minutes of moderate activity every day. Did you meet this goal (1 pt)? If yes, how? If no, describe what you could and would do to meet this goal (3 pts). I met the goal of at least 30 minutes of high intensity physical activity at least 4 days a week. I run at least 4 times a week for about 45-50 minutes. 21. (6 points) Review your 3-day food records. Describe 2 strengths (2 pts each) about the way you currently eat? DO NOT just list individual nutrients (good iron intake, etc) you are evaluating the way you eat. Please number each strength. This is only a 3 day evaluation, so if your diet was not "typical" during these two days it is ok to specify a "typical strength" here. Please specify this typical pattern is not reflected on your computer evaluation - thanks. 1. I believe one of my strengths about my diet is that it contains a lot of variety. I am someone who easily gets sick of food if I eat it repeatedly. Although I am a bit of a picky eater, I feel like I am constantly trying something new. 2. Another strength about my diet is that most of the foods that I eat are fresh, unprocessed, and home cooked. I must say that the 3 days I recorded were not the most typical, seeing as I ate several meals at a restaurant where I am unsure of how fresh the foods they use are and if they are processed or not. Typically, most of my meals are made at home, healthy, and pure. 22. (6 points) Review your 3-day food records. Describe 2 weaknesses (3 pts each) about the way you currently eat? DO NOT just list individual nutrients (poor iron intake) you are evaluating the way you eat. Please number each weakness. This is only a 3 day evaluation, so if your diet was not "typical" during these two days it is ok to specify a "typical weakness" here. Please specify this typical pattern is not reflected on your computer evaluation thanks 1. One weakness that I have realized even more so now that I have completed this analysis would the lack of red meat and fish in my diet. Though I must say that I consumed more red meat over the 3 days of analysis than I usually do. I feel that consuming red meat makes me feel a different kind of full after I consume it. My go to protein is chicken but after learning more about the health benefits lean red meat has in moderation, I am more willing to eat it more often.

2. Another weakness I have noticed in my diet is that my breakfasts usually dont contain a lot of whole grain or protein, which are beneficial to stay fuller longer. I have realized that complex carbohydrates are vital in order to stay fuller longer without eating such large portions. 23. (5 points) Do you consume dietary supplements like power bars, whey shakes, etc? After reviewing this analysis do you think they are necessary (1 pt)? Please explain why (4 pts). I do not consume dietary supplements, and after analyzing my diet I do not feel as though they are necessary. I feel that required nutrients can be consumed with proper intake of fresh and wholesome foods as opposed to power bars and other supplements that probably have a lot of fillers and extra calories in them anyways. 24. (20 points) Based on your analysis, list two long term health problems you may face in 20 years if your dietary patterns remain the same ( no I don't want problems like night blindness which would be considered short term)? In your answer, list the disease and the associated nutrients/food components (10 pts each). I need one short paragraph per health problem. 1. Hypertension- My risk for hypertension may be elevated due to the fact that my average magnesium intake levels were at 222 mg while my target magnesium level is 310 mg. Another indicator that hypertension could be a health concern in the future is that my sodium levels were higher then they should be. My target sodium intake was <2300 mg and my average sodium intake was 3021 mg. High sodium intake is one of the main causes of hypertension. In order to prevent hypertension, I will be more conscious of foods with high sodium content and I will begin to consume foods with higher magnesium levels, such as beans and broccoli. 2. Iron-deficiency anemia- My risk for iron-deficiency anemia may be a concern due to the fact that my average iron intake was at 14 mg while my target iron intake is 18 mg. I also believe that I could be at risk for iron-deficiency anemia because it is a condition that runs in my family. In order to increase my iron levels, I will consume more red meats and grains.

25. (16 points) PLEASE REVIEW your Part 1 Self Nutritional Evaluation. I have opened your graded assignment up for viewing. Are you still eating the

same way or have you made any changes since you began this class? Describe 2 facts you have learned that have already or may impact the way you eat in the future (8 pts each). Please do not forget to use your text as a reference here. I need one short paragraph per fact. My eating habits have not changed very much since the beginning of this course. I feel like for the most part, my eating habits are healthy with the exception to some small changes I can make to have an optimal diet. I will begin to eat more red meat and I have realized that a larger, protein and whole grain filled breakfast are an important way to keep me fuller longer. I also have realized that I need to be more conscious of my sodium intake, I will put less salt on things and season food with other spices so that I can get flavor without an overload of sodium. I also feel as though my iron intake should increase. I can start making small changes by adding things like sunflower seeds to my salad that I usually have at least twice a day. One concept that I found most interesting was how protein works. It boggled my mind to see how horrible a protein deficiency could be with disorders such as marasmus and kwashiorkor and how many health risks high protein intake can cause, such as high cholesterol, bone loss, and kidney disease. This has showed me how important it is to follow the RDA for vitamins and minerals, but especially protein in this case. It was surprising to see that Americans eat 15% to 17% of their total daily energy intake as protein (Thompson, page 228). Overall, I believe that I must be more conscious about how much protein I am consuming and think about the possible consequences of too much or not enough. Another topic I found quite interesting was the differentiation between Type 1 diabetes and Type 2 diabetes. I was shocked and saddened to see the increase of Type 2 diabetes in the past few years. The fact that stunned me the most was that is it estimated that 80% to 90% of people with Type 2 diabetes are overweight or obese (Thompson, page 142). There is clearly a correlation between being overweight/obese with Type 2 diabetes and I feel like people should be more aware of this possibility. Type 2 diabetes is preventable! There is no reason why so many people should have this disease. For me personally, I will continue to exercise 4 times a week and eat healthy portions and foods that are low in things that contribute to becoming overweight or obese. Now that I am more aware of who is most at risk for Type 2 diabetes, I will make sure I am never someone who is at risk.