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1 Student ID(s)#: Student Name(s): Really Good Team Name: N/A Lab Assignment #: Lab Title: PLM Nutrition Analysis Date: PURPOSE / OBJECTIVE(S): To analyze my own personal nutrition on separate days, a typical work day, a typical school day, a weekend day, and a planned healthy day. SUBJECTS; Self Gender Age BMI Life Description / Attributes F PT Employee Hospitality PT Student Single FT / PT Parent PT Daughter Moved back in with Parents and Baby 1 Toddler Age Child METHODS / TOOLS / INSTRUMENTATION / PROCEDURES; Created an account at so that I could keep track of my daily food intake. Followed the directions on the website and kept track or estimated my intake for three days during the week and from this analysis designed a healthy day. The four days are described below. These are examples of my Days. Some days are combinations of work and school and leisure. My mother is a stay-at-home mom and is a good cook. Description Typical School Day Typical Work Day Leisure Day Goal Healthy Day Date Description 3 Meals 2 Fruits Low vegetables 1 Sugar Snack No Dessert No Wine 3 Meals High Dairy High Carbs 2 Snacks Low Fruit Low Vegetables No Dessert No Wine 2 Meals High Carbs Low Dairy Low Fruit Low vegetables 3+ Snacks - Sugar Wine Maybe Dessert 3 Meals 3 Vegetable 3 Fruits Low Carbs Higher Proteins Healthy Dairy 2 Snacks Nuts No Dessert Page 1 of 21

2 RESULTS: In comparing five different days of calorie intake, it appears that most calories are derived from carbohydrates compared to fats, fruits, and sodium. Refer to Tables 3, 6, 10, 14 for analysis.??????? It appears that on the more disciplined day, I consume less calories of every food group Refer to all Tables. On a typical eating day, it appears that I consume more total fat, fiber, vegetables, and fruits that in any other day. Refer to Table 4, 5, 9, 10. More protein was consumed on typical and high calories day compared to low, school day, and weekend days. Refer to Table 2. The break-down of my normal daily food intake is seen at Table TYPICAL 1, Table TYPICAL 2, Table TYPICAL 3, Figure TYPICAL 1 and Table TYPICAL 4, below. (Refer to analysis/discussion section) The categorization of my high daily intake is seen at Table HIGH 1, Table HIGH 2, Table HIGH 3, Figure HIGH 1 and Table HIGH 4, below. (Refer to analysis/discussion section) The analysis of my disciplined daily intake is seen at Table LOW 1, Table LOW 2, Table LOW 3, Figure LOW 1 and Table LOW 4, below. (Refer to analysis/discussion section) Section 1 Total Calories This data represents my total caloric intake for the 3 case study days. The data is consistent with my general knowledge that the greater quantity of pleasure foods, adds greater amounts of calories Figure 1. Shows the total calories (kcal) consumed for five different days 9/29 is the highest day of total calories (2,294), 9/27 my typical day shows that I go over my calorie goal by 50 calories, on 9/25, which is my low discipline day I am under my calorie goal and on 10/02 I consume the same amount of calories as 9/25, and on 9/30, which is a weekend day I go over my calorie goal by 108 calories Total calories consumed Graph Total calories consumed Data Date Total Calories 09/25/ /27/ /29/ /30/ /02/ Page 2 of 21

3 Section 2 Food Groups These results compare the my eating habits selection from the basic food groups for 3 case study days and my addition weekend and school day. Figure 2. Shows the total protein in grams consumed for five different days This graph shoes that I go over my protein target on all five days, I even go over my trend on 9/27 and 9/29 Protein in Grams Graph % of calories from protein Graph Protein in Grams Data Date Protein in Grams 09/25/ /27/ /29/ /30/ /02/12 73 % of protein Date % of Calories from Protein 09/25/ /27/ /29/ /30/ /02/12 21 Page 3 of 21

4 Figure 3. Shows the total amount of carbohydrates in grams consumed for five different days I also go over the total amount of carbohydrates in grams target I am suppose be consuming on all five days, but I am lower on my trend on 9/27 and 10/02 Although on the % of Calories from Carbohydrate Graph I am good on four days except 9/25 because I barely pass the accepted range Carbohydrate in Grams Graph % of Calories from Carbohydrate Graph Carbohydrate in Grams Data Date Carbohydrate in Grams 09/25/ /27/ /29/ /30/ /02/ % of Calories from Carbohydrate Data Date % of Calories from Carbohydrate 09/25/ /27/ /29/ /30/ /02/12 50 Page 4 of 21

5 Figure 4. Shows the total amount of Total Fat grams consumed for five different days I barely make it on the accepted range of total fat on 9/29 and 9/30 but I go over the accepted rang on 9/27 and on 10/02 my total fat percentage is fine, but on 9/25 im actually lower tha accepted range by about 13% Total Fat (% Calories Eaten ) Graph Total Fat (% Calories Eaten ) Data Date Total Fat (% Calories Eaten ) 09/25/ /27/ /29/ /30/ /02/12 27 Figure 5. Shows the total amount of dietary fiber consumed for five different days I am lower on the target range on all five days, the only day I am close to the target is on 9/27 Total Dietary Fiber Graph Dietary Fiber Data Date Dietary Fiber in Grams 09/25/ /27/ /29/ /30/ /02/12 9 Page 5 of 21

6 Figure 6. Shows the total amount of saturated fat consumed for five different days 9/29 is the highest day of saturated fat in grams intake and 9/27 is the second highest, although I am low on the other three days, 9/25 is the lowest day of saturated fat intake by about 17 grams Amount of saturated fat in grams Graph % of calories from saturated fat Graph Saturated Fat in Grams Data Date Saturated Fat in Grams 09/25/ /27/ /29/ /30/ /02/12 15 % of Calories from Saturated Fat Data Date % of Calories from Saturated Fat 09/25/ /27/ /29/ /30/ /02/12 10 Page 6 of 21

7 Figure 7. Shows the total amount of monounsaturated fat consumed for five different days 9/27 is the highest day I consume monounsaturated fat, 9/29 and 9/30 are about the same on the intake of monounsaturated fat and 9/25 is the lowest Monounsaturated Fat in Grams Graph Monounsaturated Fat in Grams Data Date Monounsaturated Fat in Grams 09/25/ /27/ /29/ /30/ /02/12 14 Figure 8. Shows the total amount of cholesterol consumed for five different days On 9/29, 9/30, and 10/02 I pass the limit of cholesterol that I am supposed to be consuming, but on 9/25 and 9/27 I am significantly lower Cholesterol intake graph Cholesterol intake data Date Cholesterol in Milligrams 09/25/ /27/ /29/ /30/ /02/ Page 7 of 21

8 Figure 9. Shows the total amount of vegetables consumed for five different days I am low on all five days on my vegetable intake my highest day of vegetable intake is on 9/27 with 2 cups Vegetables in Cups Graph Vegetables in Cups Data Date Vegetables in Cups 09/25/12 1¼ 09/27/ /29/12 1½ 09/30/12 1¾ 10/02/12 1 Figure 10. Shows the total amount of fruits consumed for five different days 9/27 is the highest day of fruit of intake with 3 cups, 9/25 and 10/02 have the same amount of fruit of intake, 9/30 I m low on the target of fruit and on 9/29 I don t consume any fruit Fruits in Cups Graph Fruits in Cups Data Date Fruits in Cups 09/25/12 2¾ 09/27/ /29/ /30/12 1¾ 10/02/12 2¾ Page 8 of 21

9 Figure 11. Shows the total amount of dairy consumed for five different days The only day I meet my dairy target is on 9/29, on 9/27 and 9/25 I am fairly close but I still don t make it and on 9/30 and 10/02 I am low on my dairy. Dairy in Cups Graph Dairy in Cups Data Date Dairy in Cups 09/25/12 2½ 09/27/12 2¾ 09/29/ /30/ /02/12 1½ Figure 12. Shows the total amount of protein foods consumed for five different days I am pretty close to my protein target on most of my days except on 9/25 because I am 2 cups below it and on 9/29 I go a little over my target. Protein Foods in Ounces Graph Protein Foods in Ounces Data Date Protein Foods in Ounces 09/25/12 3½ 09/27/ /29/ /30/ /02/12 5½ Page 9 of 21

10 Figure 13. Shows the total amount of oils consumed for five different days My oils in teaspoons that I consume are fairly low with the exception of 9/30 where I actually go over my target by a teaspoon. Oils in Teaspoons Graph Oils in Teaspoons Data Date Oils in Teaspoons 09/25/ /27/ /29/ /30/ /02/12 1 Figure 14. Shows the total amount of sodium consumed for five different days I exceed my sodium target on most of my days except on 9/25 which was my low and disciple day. Amount of sodium Graph Amount of sodium Data Date Sodium in Milligrams 09/25/ /27/ /29/ /30/ Page 10 of 21

11 ANALYSIS / DISCUSSION: Below you will find several Tables and Figures which demonstrate my personal nutrition for five different days. The Tables and Figures are in comparison to the Daily Recommendations found at Case: TYPICAL It appears that in a typical day, my intakes of grains are under as well as my vegetables. My fruits were actually above the recommendations by a cup. However my dairy and protein foods were considered okay. My sodium intake was above my target by a little and my oil intake is fairly well. My total fat is above my accepted range as well as my saturated fat, but my cholesterol intake is actually below my limit. Case: LOW On my low/ discipline day, my intakes of grains are low by almost three cups. My vegetables are also low by about a cup. However my fruit intake is above my recommendation once again by ¾ a cup, thanks to whole fruit and fruit juice. Although my dairy and protein intakes are all considered under, my dairy intake is low by ½ a cup and my protein intake is low by two ounces. My carbohydrates were above my target range, but my total fat was actually below my acceptable range as well as my cholesterol intake. Case: HIGH It appears that in my high day my intakes of grains are low by 2 oz. and my vegetable intake is low once again by a cup. My fruit intake on my high day is almost nothing it appears that I only had an intake of 2% on my fruit. However my intake of dairy is good which consisted of milk and yogurt. My intake of protein was also good I actually had ½ a cup more of my recommended protein intake. My total fat intake was a little above my acceptable range and my carbohydrates intake was also above my acceptable range. Case: WEEKEND DAY On a weekend day my grain intake was actually okay I only needed ½ a cup to reach my recommended intake. My vegetable intake was low like most of my cases, but my fruit intake was okay I only needed ¼ a cup to reach my goal. Although my dairy intake was low by a cup, but my protein intake was okay I only needed ½ an oz. to reach my recommended intake. My intakes on carbohydrates, total fat, and cholesterol were above my target range. Case: SCHOOL DAY On my school day I did fairly badly with all my food groups. I only did okay with my protein intake because I took in the right amount of recommended protein. My intake on my fruit was above my recommended intake by ¾ a cup. Although my grain, vegetable, and dairy intake were all low my grains were under by an oz. and my vegetables were under by a cup and a half and my dairy was also under by Page 11 of 21

12 a cup and a half. My intake on total fat was good, but I passed my recommended target on carbohydrates and cholesterol. CONCLUSIONS / FURTHER CONSIDERATIONS: This analysis provided me with a lot of nutritional information that I had never considered before. It has taught me that I need to cut down on my sodium intake as well as my empty calories. I also need to increase my vegetables and grains intake. This experiment has also taught me that I need to consume more milk on a weekend day and a regular school day. I also need to incorporate more grain on all of my days. My challenges to my new plan will be trying to incorporate more vegetables and grains in my diet since I do not eat as many as I should. I also find being on-the-go a lot has presented a little more of a challenge in choosing healthier foods. I plan on trying to make better decisions and charting my intake on My new plan will include more exercise and the following changes to my diet: Food Group Daily Amount Nutrient Daily Amount Fruits: 2 cups/day Sodium <2300 mg Vegetables: 2 ½ cups/day Total Fat 25-35% Milk 3 cups/day Saturated Fat <10% Meat/Beans 5 ½ oz/day Cholesterol <300 mg Grains 6 oz/day My Current BMI is 26 based on Chart Page 12 of 21

13 My target BMI is 22 I plan to rach this in 6 months ATTACHMENTS / APPENDIX Summary / Formal / Conclusive Results, Tables, Charts, Illustrations Appendix Table 1 Food groups for All 5 Days Food Groups Target Average Eaten Status Grains 6 ounce(s) 4 ounce(s) Under Whole Grains 3 ounce(s) 1½ ounce(s) Under Refined Grains 3 ounce(s) 2½ ounce(s) OK Vegetables 2½ cup(s) 1¾ cup(s) Under Dark Green 1½ cup(s)/week 0 cup(s) Under Red & Orange 5½ cup(s)/week ½ cup(s) Under Beans & Peas 1½ cup(s)/week ¼ cup(s) Under Starchy 5 cup(s)/week ¼ cup(s) Under Other 4 cup(s)/week 2½ cup(s) Under Fruits 2 cup(s) 2 cup(s) OK Whole Fruit No Specific Target 1½ cup(s) No Specific Target Fruit Juice No Specific Target ½ cup(s) No Specific Target Dairy 3 cup(s) 2½ cup(s) Under Milk & Yogurt No Specific Target 2¼ cup(s) No Specific Target Cheese No Specific Target ¼ cup(s) No Specific Target Protein Foods 5½ ounce(s) 5 ounce(s) OK Seafood 8 ounce(s)/week 2½ ounce(s) Under Meat, Poultry & Eggs No Specific Target 3½ ounce(s) No Specific Target Nuts, Seeds & Soy No Specific Target 0 ounce(s) No Specific Target Oils 6 teaspoon 4 teaspoon Under Page 13 of 21

14 Limits Allowance Average Eaten Status Total Calories 2000 Calories 1849 Calories OK Empty Calories* 258 Calories 502 Calories Over Solid Fats * 252 Calories * Added Sugars * 248 Calories * Appendix Table 2 Nutrients Report Nutrients Target Average Eaten Status Total Calories 2000 Calories 1849 Calories OK Protein (g)*** 46 g 82 g OK Protein (% Calories)*** 10-30% Calories 18% Calories OK Carbohydrate (g)*** 130 g 231 g OK Carbohydrate (% Calories)*** 45-65% Calories 50% Calories OK Dietary Fiber 26 g 18 g Under Total Fat 25-35% Calories 34% Calories OK Saturated Fat < 10% Calories 11% Calories Over Monounsaturated Fat Polyunsaturated Fat No Daily Target or Limit No Daily Target or Limit 12% Calories No Daily Target or Limit 7% Calories No Daily Target or Limit Linoleic Acid (g)*** 11 g 13 g OK Linoleic Acid (% Calories)*** 5-10% Calories 7% Calories OK α-linolenic Acid (g)*** 1.1 g 1.2 g OK α-linolenic Acid (% Calories)*** % Calories 0.6% Calories OK Omega 3 - EPA Omega 3 - DHA No Daily Target or Limit No Daily Target or Limit 120 mg No Daily Target or Limit 119 mg No Daily Target or Limit Cholesterol < 300 mg 248 mg OK Page 14 of 21

15 Minerals Target Average Eaten Status Calcium 1300 mg 1070 mg Under Potassium 4700 mg 3010 mg Under Sodium** < 2300 mg 2845 mg Over Copper 890 µg 1125 µg OK Iron 15 mg 20 mg OK Magnesium 360 mg 296 mg Under Phosphorus 1250 mg 1420 mg OK Selenium 55 µg 90 µg OK Zinc 9 mg 11 mg OK Vitamins Target Average Eaten Status Vitamin A 700 µg RAE 954 µg RAE OK Vitamin B6 1.2 mg 2.3 mg OK Vitamin B µg 6.2 µg OK Vitamin C 65 mg 82 mg OK Vitamin D 15 µg 7 µg Under Vitamin E 15 mg AT 7 mg AT Under Vitamin K 75 µg 60 µg Under Folate 400 µg DFE 614 µg DFE OK Thiamin 1.0 mg 1.5 mg OK Riboflavin 1.0 mg 2.5 mg OK Niacin 14 mg 27 mg OK Choline 400 mg 308 mg Under Page 15 of 21

16 Appendix Table 3 Meals for all five days Date Breakfast Lunch Dinner Snacks 09/25/12 1 regular slice 1 medium breast Bread, 100% Chicken, breast, whole wheat boneless, skinless, roasted, grilled, or baked 1 cup Honey Bunches of Oats with Almonds Cereal 1 container (6 oz) Peach yogurt, fat free 1 cup Oatmeal, instant, cooked (with milk, no fat added) 1½ cup Orange juice, carton, can, or bottle 1 cup (school carton) Milk, reduced fat (2%) 1 medium (2-2/3" across) Peach, raw ¼ cup Strawberry, cooked or canned, in syrup 2 cup Salad, with lettuce, avocado, tomatoes, and/or carrots, no dressing 09/26/12 EMPTY EMPTY EMPTY EMPTY 09/27/12 1 cup Milk shake, homemade, vanilla or strawberry, with 2% milk 1 small steak Beef, steak, grilled or broiled, lean and fat eaten 1 cup Honey Nut Cheerios Cereal 1 medium (2-2/3" across) Peach, raw ¾ quesadilla Quesadilla with cheese (meatless) ½ cup Black beans (brown or Bayo beans), canned or cooked, with vegetable oil 1 cup (school carton) Milk, reduced fat (2%) 1 medium wedge Watermelon, raw 1 cup Guacamole, with tomatoes Page 16 of 21

17 09/28/12 EMPTY EMPTY EMPTY EMPTY 09/29/12 1 milkshake (10 fl oz) Milk shake, homemade, chocolate, with 2% milk 1¾ cup Chicken or turkey chow mein (chop suey), with chow mein noodles 1 cup Honey Bunches of Oats with Almonds Cereal 1 container (6 oz) Blueberry yogurt, fat free 1 medium (5" across) Pancakes, chocolate chip 1 chicken breast with sauce Chicken or turkey teriyaki 1 cup (school carton) Milk, reduced fat (2%) 1 cup Corn puffs and twists (Cheetos, Cheez Doodles, Cheese Balls, Funyuns, Bugles) 1 can (12 fl oz) Soft drink, cola (Pepsi, Coke) 1 cup Ice cream, premium (rich), chocolate 09/30/12 1 cup French fries, fresh, deep fried ½ California avocado (black skin) Avocado, raw 1 cup Honey Bunches of Oats with Almonds Cereal 1 medium (7" to 7-7/8" long) Banana, raw 1 cup (school carton) Milk, reduced fat (2%) ¾ cup Rice, white, converted, cooked (with salt and vegetable oil) 1 cup (school carton) Milk, reduced fat (2%) 1½ single serving bag (1 oz) Corn puffs and twists (Cheetos, Cheez Doodles, Cheese Balls, Funyuns, Bugles) 1 medium (5" across) Pancakes, plain 1½ cup Salad, with lettuce and vegetables (tomatoes and/or carrots), no dressing 1 medium (2-2/3" across) Peach, raw 1 cup Shrimp, baked, broiled, or grilled with butter 2 cup, popped Popcorn, microwave or popped in oil, buttered 1 can (12 fl oz) Soft drink, cola Page 17 of 21

18 (Pepsi, Coke) 10/01/12 EMPTY EMPTY EMPTY EMPTY Page 18 of 21

19 Appendix Table 4 Nutrient Details Page 19 of 21

20 REFERENCES / LITERATURE CITED: Page 20 of 21

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