Diet analysis Part 2- work sheet Eating habits – 6 points 1.

Diet analysis Part 2- work sheet
Eating habits – 6 points
1. Did you eat breakfast on the days you recorded your food intake?  Is this typical?
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2. Did you have lunch and dinner?
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3. When do you consume the most calories – what meal and what day of the week.
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4. What were the two main reasons for each of the following – a) why did you eat? b) What you ate?
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5. What foods do you eat daily?
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6. How often did you drink water and did you drink the recommended amount? To find out how much water you should be drinking take your weight in kilograms and divide by 30 and the resulting number is the amount of water you should be drinking in liters e.g. if you weigh 65 kgs = 2.17 liters. Note this is a rough average. 
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Nutrients – look at Nutrients report for this information (11 points)
7. You can determine if your diet provides a reasonable proportion of protein, carbohydrate and fat by looking at the DRIs for each of these nutrients and/or the AMDR recommendations (see text book for AMDR numbers). Complete the following table (3). 
 
intake (g) 
DRI (target) (g)
your % of kcals 
AMDR 
Proteins
Carbohydrates
Fats
Convert grams to calories and then divide by total kcal and multiply by 100 to get percentage. AMDR can be found in chapter 1.
8. How many grams of DRI of fiber did you consume? How did your consumption compare to the target number? (1)
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9. What percent of calories do you consume for the following; saturated fat, monounsaturated fat and polyunsaturated fat do you consume? (1) You have to calculate percent, see directions in #7.  
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10. It is recommended you should be consuming about 1.1 grams of omega-3 (alpha- linolenic acid) and 12 grams of omega-6 (linoleic). Are you meeting the DRI goals for essential fatty acids? Give the values and compare to DRI. (note that diet analysis program uses the scientific names) (2)
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11. How much cholesterol (in milligrams, mg) do you consume daily and how does your cholesterol intake compare with the suggested maximum of 300 milligrams a day? (1)
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12.  You have a nutrient dense diet if you consume no more than 20-25% total calories from fat, low in sugar, and does not exceed protein recommendations (10-35% total calories). Using the guidelines given in this question do you have a nutrient dense diet? Explain why you do or do not you have a nutrient dense diet. (1)
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13. Studies show that most people underestimate the amount they eat when they record their diet, so it is not uncommon for the amount of calories reflected in your Intake Report to be lower than your actual intake. Also, any estimate of your recommended calorie intake such as on the DRI report are exactly that, estimates. With this in mind. How does your food energy intake in calories compare to your expenditure in calories and your estimated required calorie intake? (1)
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14. What percentage of your calories come from added sugars. (1)
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Food groups and Calories report aka MyPlate report 
15. The DRI’s and AMDRs are two methods of analyzing your diet, MyPlate is another. Look at your MyPlate Report, what sections of MyPlate were best represented in your diet? Look for terms OK or over. (2)
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Opinion (1) 16. List three things you are doing well in your current diet and three things you think you could be doing better. (1)
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