Diet Analysis Project

Diet Analysis Project:


Make sure that you include a copy of the nutrient reports that are available through the diet analysis program (most will let you save the report as a PDF)

Individual Nutrition Assessment


Due June 13 2016 – to be submitted electronically into the course dropbox on CMS  The assignment does NOT have to be in APA format, but…… it should have a title page and include a reference for your online diet analysis tool and any other sources that you may have used.

How well do you eat?  The purpose of this exercise is to encourage you to study your diet.  You may be surprised at what you are putting into your body (it may be better than you think)!  You will be required to record everything you consume over 7 days, examine the results using a Diet Analysis package that is available online, calculate your nutrient intakes, and reflect on your diet.

Check List – Things to hand in June 13

  1. Cover page
  • Title
  • Name
  • Date
  1. Introduction:
  • One, typed paragraph explaining why you are doing this assignment
    • Saying that it is because it is part of the course or that I am making you do it is NOT acceptable
    • Make some general statements about your diet – is it high in fat, is it high in red meat…..?
  1. Results:
  2. Your 7 day food intake (where you recorded what you ate) include numbers of servings here – it makes part (c) easier
  3. Identify how many servings from each food group (you do NOT need the diet analysis tool to do this). These numbers should reflect an average from the week.  – if you ate 5 grains on day 1, 8 grains on day 2, and 2 grains on day 3, then your serving number for grains is 5
  4. Nutrient reports (most will let you save the report as a PDF)
  5. Assignment booklet with all questions answered
  1. Summary:
  2. i) from the above – identify your problem areas try and make connections between b) & c) – using the assignment booklet will help here
  3. ii) make 5 substitutions to your 7 day food list that would help address these   Some of the substitutions may be easy to apply and others may be more difficult.  Identify the difficult changes and explain why they may present a challenge.

iii) If you continue to eat this way, will you gain weight, lose weight or stay the same?

  1. iv) Did you learn anything about your diet that surprised you?

Step 1:

Recording what you eat.  Please read carefully.

In this first exercise you are to record your typical food AND beverage intake over seven (7) days (it should be consecutive days – wed, thurs, fri…..).

As you record each food, make a note of the amount.  Portion size is very important (size DOES matter).  We have looked at portion sizes in class, but you may have to do some guessing.

You will also have to make note of the type of food and how it was prepared.  There is a big difference between a deep fried chicken thigh and a broiled chicken breast!!!

Nutrition information for many mixed dishes is available, but in some cases you may have to break it down into its parts (ie a ham sandwich is 2 pieces of bread, 2 ounces of ham (approx 60g), 1 tablespoon of mayo…..).

DO NOT record any nutrient supplements that you take (vitamins, minerals).  It will be interesting to discover if your food choices alone meet your nutrient needs.

The remaining exercises can be completed using your calculated intake forms.


Please note: The report generated by the diet analysis tool will have most of the information you need to complete the assignment booklet.  Use the info from the nutrient report for ALL your calculations as the program sometimes uses different numbers for different comparisons, and things can get a little muddled!  It will generate a target value (this is your RDA – what it thinks you should be consuming based on your profile).  Then it will calculate what you really consumed & create a comparison.

REMEMBER – this analysis is for your own learning. I am just evaluating your assessment of it.  I am not judging or grading your diet!
Step 2:

Evaluate your energy intake

  1. What is your average daily energy intake (kcals/day)? 1500 
  1. Find your target for kcalories. This value represents the number of calories you need to consume in order to maintain your current body weight at your activity level, so it represents your average daily energy output.

What is your average daily energy output (kcals/day)?


How does this compare with your average energy intake? ( Actual intake based on the foods that you entered)                            




  1. If you drank alcoholic beverages, how many drinks did you consume? none

How many kcals did alcohol contribute to your daily energy intake?

What percentage of your energy intake comes from alcohol? (alcohol kcals/total daily kcals x 100)        ZERO                                                

NOTE: Recommendations suggest that for those who consume alcohol, it should contribute NO MORE than 5% of the total energy intake or 2 drinks/day, WHICHEVER is less.

Step 3:                 Evaluate your carbohydrate intake.

  1. How many grams of carbohydrates do you consume in an average day?                                                              

How many kcals does this represent? (1g = 4 kcals)                        

  1. It is estimated that you should have a minimum of 125 g (to avoid ketosis), and ideally much more, of carbohydrate in a day. How does your intake compare?                                                 ______________________
  1. What percentage of your total kcals is contributed by carbohydrates? (kcal carbs/total daily kcal x 100) ____

Is your intake in line with the recommendation that 45 – 65% of your total daily kcals should come from carbs?                                   

  1. Another dietary goal is that no more than 10% of total daily kcals should come from refined and other processed sugars and foods high in such sugars. How many grams of sugar do you eat in an average day? _________

How many kcals does this represent? ___________.

What percentage of your total kcals is contributed by SUGAR? (kcal sugar/total daily kcal x100)                                  

5.  Does your concentrated and refined carb intake fall within the “use sparingly” guidelines? (upper daily limit is 12 teaspoons / servings or 60 g (240 kcals) / less than 10% of total cals)                                           

What foods that you eat regularly are high in sugar????

                                                                                                .  Are these sugar sources high in other nutrients ? _______________ How does your number of servings in fruits and veggies and grains impact your carb results?

How much sugar would this amount to over an entire year (52 weeks or 365 days)  _________________


  1. How many grams of fiber do you consume on an average day? ____

The recommendation is to consume 25 –35 grams of fiber per day.  How does your intake compare?                                                ____________

Most Canadians do not consume enough fiber.  What foods could be consumed in greater amounts to help raise fiber intake?                                                                                                                 ___________________



Step 4:

Evaluate your fat intake



  1. How many grams of fat do you consume on an average day?

How many kcals does this represent? (1 g = 9 kcals)                       

What percentage of your TOTAL energy intake is contributed by fat? (kcal fat/total daily kcal x 100)                                                     ____

Is your intake in line with the recommendation that NO MORE than 30% of your total daily kcals should come from fats (all types)?   ____

Most Canadians eat too much fat.  Look over your food records.  What specific foods do you like that are high in fat?                                                                                                                          _____________



  1. How many grams of saturated fat do you consume on an average day?                   

How many kcals does this represent? (1 g = 9 kcals)                What percentage of your total energy intake is contributed by saturated fat?    ___         

Is your intake in line with the recommendation that NO MORE than 10% of your total daily kcals should come from saturated fats? __________

Most Canadians eat too much saturated fat.  Look over your food records.  What specific foods do you like that are high in saturated fat?                                                                                                              _________




  1. The ESSENTIAL fatty acids are polyunsaturated fats (w-3 and w-6). How many grams of polyunsaturated fat do you consume on an average day?         _                
  2. How many kcals does this represent? (1g = 9 kcals) ____

What percentage of your total energy intake is contributed by polyunsaturated fat?                         


The AI for omega 6 fats is 5-10% of total cals (see gram values in your Lipids notes)

Do you get enough?                                  ____


Research suggests that the North American diet is quite high in w-6 fats and low in w-3 fats.  The ratio of w-3 to w-6 fats should be about 1:5.


The AI for the omega 3 fats is 0.6-1.2% of total cals.  Do you get enough of these fats? __________________________


Look at your notes, we have a table that lists foods/oils that are good sources of w-3 fats.  On a regular basis, what foods do you eat that are high in w-3 fats?                                                                                                                                                                              OR, if you never eat foods providing w-3 fats, what foods could you add to your diet to increase your w-3 intake?                                                                                                                                        ____________________________


5 How does your number of servings in grains, dairy and meats impact your lipid results?  Does your fruit and veggie intake impact your lipid levels?




Step 5:

Evaluate your protein intake


  1. How many grams of protein do you consume on an average day? ____

How many kcals does this represent? (1g = 4 kcals)                                 


  1. What percentage of your total food energy is contributed by protein?                   _


  1. Diets that meet the suggested balance of 45-65% kcals from carbs, and no more than 30% from fat, contribute about 10 –25% of total food energy from protein. How does your protein intake compare with this recommendation?                                                                          

If your protein intake is not within this range, what foods could you consume more/less of to bring it within this range?                                                                                                                          


  1. Calculate your protein requirement (RDA) (0.8 g protein x your wt in kg) your RDA =                                     grams


  1. Compare your average daily protein intake (#1 in grams) with your protein requirement (#4).                                                                                  


It is recommended that you consume no more than twice your RDA for protein.   (Ex.  #1 should be less than #4 X 2)


  1. Guidelines state that no more than 20% of your TOTAL protein NEEDS to come from animals.

Could / should you add more plant proteins?                                             

What effect do you think this might have on your fat intake? (comment on the amount and type of fat consumed)                                                                                                             ____________________________


  1. It is recommended that you eat three balanced meals a day, which means that your protein intake should be spread throughout the day.

Is yours?          _________





Step 6:

Evaluate your vitamin intake


  1. In the table below, answer the following questions for 5 vitamins from your profile. Use this to take a closer look at those vits that you either UNDER or OVER consume


Compare your intake with the recommended intake (RDA) for each vit.  What percentage of the recommended intake did you consume?  Did you get enough?

What foods do YOU like that are high (good sources) in each of these nutrients?



Vitamin % of RDA Enough/too much? Good sources















  1. Food composition is often lacking for vitamins D & K, but you can guess at the adequacy of your intake.


Vit D.

  1. Do you drink fortified milk (check the label – is vit D added? – it

should be!) ______yes________________

  1. Do you eat eggs? ____yes_________________
  2. Do you eat liver? ____yes_________________
  3. Are you in the sun enough to promote vit D synthesis? (Remember

that sunscreen blocks vit D synthesis, but all you need is 10-20 min

on face & arms to get enough) _________yes_________

If you answered yes to any of these then your vit D intake is probably



Vit K.

  1. Does your diet frequently include green leafy vegetables (every

other day)? _________yes___________

  1. What other foods are good sources of vit K __spinach, broccoli, kale, avocado, tomatoes _______________

Do you eat any of these?___yes_______


People that take antibiotics regularly (those with chronic diease, the elderly…) may have low vit K levels.  Explain why this might be:
-Because antibiotic reduce the absorption of vitamin K in the body, specifically in the gut. Also, antibiotic drugs not only kills the harmful bacteria, it also kills the bacteria that makes vitamin K. Therefore, people that take antibiotic regularly may have a lower vit K levels than the people who don’t.



Step 7:

Evaluate your water & mineral intakes



  1. How much water do you consume daily? This includes water from food & all beverages  (in mLs – remember that 1 cup = 8 ounces = 250 mL and 1 mL = 1 g – this value is calculated for you on your dietary printouts). _________________


  1. How does your water intake compare to your recommended intake? You should be close to 1mL/Cal     __________________________





  1. Compare your actual average intake of calcium with your recommended intake. What percentage of your recommended intake did you consume?  _______________________


  1. Was this enough? __________________


  1. What are the risks of consuming too little calcium?      _______________________________________________


  1. Identify 3 significant calcium contributors in your diet (not supplements!!!)
  2. ______________________
  3. ______________________
  4. ______________________


  1. Are there any health concerns with consuming too much calcium? What are they?                                                                              


  1. Do the same for Magnesium & Potassium


Mineral Magnesium Potassium
% of RDA    
Deficiency risks


What foods do you like that are good sources?








Risk of too much




It is recommended that North Americans consume no more than 2400 g of sodium a day.  (There is a big “push” to set it at 1500 mg/day!!!).  How does your average intake of sodium compare to:

The 2400 mg recommendation _________________

The 1500 mg recommendation ________________


  1. Identify 3 foods that you eat that are high in sodium.
  2. ___________________
  3. ___________________
  4. ___________________


  1. Most North Americans consume too much sodium. What are the risks associated with consuming too much sodium?



  1. If you are a man of any age, or a woman over 50 you need to consume about 10 mg/day of iron; if you are a woman 11-50 years old, 18 mg/day & more if you are vegetarian. How does your iron consumption compare? ____________________________________________________


  1. Identify the top 5 iron contributing foods in your diet (look at nutrient composition tables)
  2. ___________________
  3. ___________________
  4. ___________________
  5. ___________________
  6. ___________________


If you consume a great deal of refined bread/cereal products you may want

to replace them with whole grain products so that you can increase your iron


Why are refined foods low in iron (and other minerals)?


We only absorb about 10% of the iron we consume.  If a person’s iron intake

is low, what strategies can they use to improve their iron absorption & thus get more of the iron they consume into their bodies?  _______________________________________________________________________________________________________________(eat more iron rich foods is NOT an option)

Step 8:

Evaluate your weight and health risks


  1. Determine whether your current weight is appropriate for your height.

– record your height:                      cm (or inches)

– record your weight:                      kg (or lbs)

Look up the acceptable weight range for a person of your height

– record the range                          to                        

Does your current weight fall within the suggested range?            


  1. Record your BMI. _____________

Does your BMI fall into the healthy range? _______________



  1. Fat distribution is also an important risk factor for disease and mortality. To determine your body fat distribution, record your waist & hip measurements.

– record your waist measurement:                      cm (or inches)

– record your hip measurement:                          cm (or inches)

– record your waist/hip ratio: _______________


  1. Based on your BMI and waist circumference, what is your disease risk (circle one)?

Low    Moderate     High


  1. What diseases are you at risk for (what diseases run in your family)?                                                                                                                                                         _________________________________


If your family’s health history puts you at an elevated risk for type II

diabetes, hypertension, heart disease, or high cholesterol, you may want to

make some lifestyle changes NOW if your risk factor is something other than low.



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