Session: Section: Class Location: Days / Time: Instructor: Spring Units SCC VJO CTR 213 MW 1:00 PM 2:15 PM RIDDELL

Transcription

1 Student ID#: Student Name Big Girl Biology Lab Assignment #: Team Name: Lab Title: Date: Purpose / Objective(s): Analyze my own personal nutrition/food intake utilizing the Internet, with 5 different days as examples, light day, regular weekday, weekend day, high day, and a super high day Hypothesis (ese): Theoretically, my days will be higher calories than I need as I am overweight Entering data for 5 different days will give me an example of my usual caloric intake in a given week As I do eat a lot of fish, my Omega-3 intake will be high Materials / Subjects / Specimens: Subject is my own self, I utilized the government website as required by our instructor choosemyplate.gov, created an online account, and selected the section entitled Super Tracker to enter food data, such as French fries, for breakfast on a specific day, and the website calculates calories, fat, protein, carbohydrates, etc. Methods / Tools / Instrumentation / Procedures: Data was entered as advised by our Biology instructor, with data in 5 different days with blank days in between, to best utilize the website s graphing and reporting function The 5 days are described in table below (next page) Page 1 of 34

2 Day Tuesday, April 1 st, 2014 Thursday, April 3 rd, 2014 Saturday, April 5 th, 2014 Monday, April 7 th, 2014 Type Light Day (~1700 Regular School Day (~2000 Weekend Day (~2500 High Day (~3000 calories) calories) calories) calories) Meals 3 meals 3 meals 3 meals 3 meals High Grain Low Grains High Grains High Grains Med Vegetables High Vegetables High Vegetables High Vegetables High Fruit Medium Fruit Low Fruit Med-High Fruit Low Cheese High Cheese No Cheese Med-High Cheese High Protein Low Protein Med-High Protein High Protein 1 Snack 2 Snacks 0 Snacks 3 snacks Dessert Wednesday, April 9 th 2014 Superhigh Day (~6500 calories) 3 meals High Grains High Vegetables High Fruit High Cheese High Protein Pleasure Foods Dessert Results: Tables Table #1 summarizes: Food groups and calories table for week of 4/1/14-4/9/14 Table #2 summarizes: Nutrients report for week of 4/1/14-4/9/14 Table #3 summarizes: Daily meals for week of 4/1/14-4/9/14 Table #4 summarizes: Food caloric intake report for 4/9/14 super high day of eating Table #5 summarizes: Food groups and oils report for 4/7/14 high day Table #6 summarizes: Nutrients report for 4/5/14 weekend day Table #7 summarizes: Total and empty calories per day and daily averages for week of 4/1/14-4/9/14 Results: Graphs Figure #1 shows a graph of total number of calories per day, for week 4/1/14 4/9/14, over 5 different days, with daily limit, with trend line Page 2 of 34

3 Figure #2 shows a graph of daily empty calories intake for week 4/1/14 4/9/14, compared to limit, with trend line Figure #3 shows a graph of weight history for week 4/1/14 4/9/14 with trend line Figure #4 shows a graph of daily intake of protein in grams for week 4/1/14 4/9/14, with target and trend line Figure #5 shows a graph of percentage of calories from protein for week of 4/1/14 4/9/14 with range and trend line Figure #6 shows a graph of total amount of carbohydrates per day, week of 4/1/14-4/9/14 with target and trend line Figure #7 shows a graph of daily percentage of calories from total fat, week of 4/1/14 4/9/14, with trend line Figure #8 shows a graph of daily amount of fiber in grams for week of 4/1/14-4/9/14 with target and trend line Figure #9 shows a graph of amount of saturated fat in grams per day, week of 4/1/14-4/9/14, with daily limit and trend line Figure #10 shows a graph of total daily cholesterol intake for week of 4/1/14-4/9/14, with daily limit and trend line Figure #11 shows a graph of total amount of daily vegetable intake (in cups) for week of 4/1/14-4/9/14 with target and trend line Figure #12 shows a graph of total amount of daily fruit intake (in cups) for week of 4/1/14-4/9/14 with target and trend line Figure #13 shows a graph of daily dairy intake (in cups) for week of 4/1/14-4/9/14 with target and trend line Figure #14 shows a graph of total daily oil intake (in teaspoons) for week of 4/1/14-4/9/14 with daily target and trend line Figure #15 shows a graph of daily intake of omega3-epa for week of 4/1/14-4/9/14 with trend line Figure #16 shows a graph of daily intake of vitamin d for week of 4/1/14-4/9/14 with daily target and trend line Figure #17 shows a graph of correlation between calories per day and total BMI Page 3 of 34

4 Analysis: Tables Table #1 summarizes the totals of the food groups (grains, vegetables, fruits, dairy, proteins, oils, empty calories) for the week, with a target, average eaten, and summary if over or under. For grains, I need to eat more whole grains, like wheat, and less refined grains, like sourdough or Italian bread, my weakness. For vegetables, I m ok with dark, leafy greens, but under for the other subcategories of red & orange, beans & peas, and starchy, although I did eat baked potatoes and French fries in this week. Fruit and dairy were under, so I need to eat more from this group. For protein, I was over, although under for seafood, which I thought was surprising, given my like of tuna sandwiches, sushi, and lobster this week. For oils, I was over, so I need to watch this type in food preparation. For my empty calories, I have to watch out for solid fats, added sugar, and alcohol, and reduce my consumption in these areas. Table #2 summarizes the total of my nutrients for the week, with a target, average eaten, and if over/under. For example, I had a daily target of 2000 calories, and I was over on this several days. For dietary fiber, the goal was 25 grams for day, and I was slightly under at 23. I actually also take two chewable fiber tablets per day, so I think I m getting enough with the supplement. I had thought that my Omega-3 intake would be a good level as I eat a lot of fish. The table shows 69 grams, but doesn t show a daily suggested rate so I can t compare it. My calcium and potassium were under, so I either need to start drinking milk or taking supplements. For sodium, I was over, so I do need to cut back, and that will help with my blood pressure as well. Table #3 summarizes what I ve eaten daily for the week, with details on each meal for breakfast, lunch, dinner and snacks. On April 9 th, you can see my high calorie day, with bacon, eggs, hash browns and toast for breakfast, a double bacon cheeseburger and fries for lunch, and for dinner, steak, lobster, Caesar salad, 4 glasses of wine, chocolate cake, ice cream and raspberries for dessert. Although the day was high in protein, it was way too high for empty calories (wine) and high in fat. Table #4 summarizes a detailed calorie report for my heavy day on April 9 th, with columns for total calories, empty calories, solid fats, added sugar, and alcohol. My target for the day was 2000 calories, but the total calorie intake was 6,547. Empty calories total was 2759, which was some of the bacon and steak, butter, cake, hamburger, hash browns, ice cream, soda, and wine. I was surprised at how many empty calories were in the steak and burger. In the future, I can make better choices for protein with less saturated fats. Table #5 summarizes a food groups summary for April 7 th, a high day (but not the highest. I had a BLT, which wasn t the best protein choice with bacon, but at least the bread was wheat, so it added to the grains section. My fruits, vegetables and dairy were higher than target for the day, but could even out the day before or after. My target for oils was only 6 teaspoons, but I had a total of 14 teaspoons, so way over. Looking at the detailed report, I shouldn t have bacon, French fries, tuna, pastry, and a candy bar all in one day. Instead, I should have had fruit and yogurt for breakfast, had a salad instead of fries, and fresh fruit instead of the candy bar. I need to think and plan my meals better in the future, and have good healthy choices around me. Table #6 summarizes the nutrients for a April 5 th in a detailed report for protein, carbs, fiber, cholesterol, sodium, Vitamin A, B12, C, D and Folate. My protein total for the day was over the target of 42 grams at 76 grams. Sodium for the day should be under 2300 grams, but mine was high at Page 4 of 34

5 2863 grams. Vitamins A, C and E were under the limit for the day. It may be easier to take a multivitamin to confirm I m getting all my vitamins. Folate was actually above the limit for the day. In the future, I need to watch my daily protein and sodium, and to increase more fruits, vegetables and whole grains into my diet. Table #7 summarizes my daily calories for a week, for total and empty calories, and shows a daily average, and weekly total. For the 5 day period, I consumed a total of 15, 906 calories. Because my fantasy day was so high at over 6000 calories, my daily calorie average was 3181, and empty calories daily average was Alcohol has a lot of empty calories, and I need to reduce my consumption. Analysis: Graphs Figure #1 shows a graph of the daily total number of calories for five days from April 1 st April 9 th 2014, starting at about 1700 calories and going up to about 6300 calories, with a trend line going up. It also shows a daily goal of 2000, which I met in two days and went over in three. I think this shows for me to diet successfully, I really do need to set a daily calorie goal, write in a daily profile of what I eat, and calculate the calories, and save for when I want chocolate cake or alcohol, or add in an extra workout. Figure #2 shows a graph of the daily total of empty calories for 5 days from April 1 st -April 9 th 2014, starting at about 400 calories and going up to 3000 for a very heavy fantasy day. My daily limit should only be about 300, so I ve gone over all days that week. Alcohol, bacon, French fries, and hash browns all have a lot of empty calories with the saturated fat, so I need to watch my intake. Figure #3 shows a graph of my weight history for the week with a trend line. My weight was about the same, varying from pounds. Usually weight will not vary much daily. If I do take my desire to lose weight seriously, it will show a bigger loss if I check it weekly over the next 3-6 months and have a nice trend line going down. Figure #4 shows a graph of my daily protein intake for the week with a target and trend line. My daily intake was higher than the target, varying from grams. Instead of so much daily protein, I need to add in more vegetables, grains, and fruits. The USDA site ( recommends varying your protein choices, eating seafood twice a week, choosing nuts and seeds, make a healthy sandwich, have an egg, eat plant protein foods more often, and also to check the sodium. Figure #5 shows a graph of the percentage of daily calories from protein for the week of April 1 st 9 th. Although my intake was in the range, the graph is off because my daily intake of calories was high, ranging from calories. Figure #6 shows a graph of total carbohydrates per day for the week of April 1 st -9 th, with a trend line and daily goal. For each day, however, I was over my goal, even on my lightest day. This shows I m eating too many empty calories: each day, and instead of white bread, sourdough or Italian bread, I need to make the calories count, and choose whole grains, yogurt, cheese, and vegetables to add into my diet. Page 5 of 34

6 Figure #7 shows a graph of my daily percentage of calories for the week of April 1 st -9 th. The daily goal area is 20-35% of total daily calories. I was in range two days of the week, and out of range 3 days of the week. Again, I need to decrease my total daily calories, and eat smaller, leaner, healthier portions of protein, less beef, more chicken and seafood. Figure #8 shows a graph of my daily amount of fiber for the week of April 1 st -9 th. The daily goal is 25 grams, and I was under 4 days of the week, and over just on my heaviest day. I need to keep taking fiber supplements, and also need to add in more fruits and vegetables with natural fiber into my daily diet to assist in digestion. Figure #9 shows a graph of the daily totals of saturated fat daily with a daily maximum and trend line. The daily goal limit was at 20, which I met on two days. The other three I was over, and on the fantasy day, I was way, way over at 120 grams of fat, with all the cake, ice cream, bacon, burgers, fries, steak and lobster. In the future, I need to keep a more constant level and work on decreasing my daily intake of saturated fats. For special events or holidays, I should choose just one dish to go over on, like a piece of chocolate cake, instead of extra turkey, stuffing, yams and cake and pie all together. Figure #10 shows a graph of the daily intake of cholesterol for the week of April 1 st -9 th, with a daily recommended maximum of about 380 and a trend line. I was under one day, and slightly over two days. On my high day I was over at 550 and on my fantasy day I was extremely over at Looking at more of these graphs, I m understanding why diets that plan in advance are successful. If you wait until the last minute to make choices, and you re at a restaurant, and already had a glass of wine, you may make bad choices and eat a lot of saturated fat and cholesterol and calories. Figure #11 shows a bar graph of my daily vegetable intake for the week with a trend line and daily target of 2 ½ cups. I was over on three days, and under on two. If taken as a total and averaged out, it would be ok for the week. The website, though, does consider hash browns and French fries as part of the vegetable group, however, I had learned as a kid that those were no longer really vegetables and just sources of fat and oil. I do need to eat more salads and cooked vegetables, and if eat these first, they will add more natural fiber to my diet and help me to feel fuller and then eat less carbs and proteins. Figure #12 shows a bar graph of my daily fruit intake for the week with a trend line and daily target of 1 ½ cups. I was over on two days, close on another, and low on the other two days. I do need to up my fruit intake, and should add this into my breakfast schedule with yogurt in the morning. I can add it as smoothies already bought at the store, like Odwalla Tango Mango, or make my own from frozen fruit kept in the freezer with orange juice or skim milk. Also there s a flyer on the USDA website ( ) that I m printing out to stick on my frig. They recommend keeping fruit visible in a bowl near the refrigerator, including fruit at breakfast and lunch, and trying fruit at dinner, like adding orange pieces or dried cranberries to a salad. Figure #13 shows a bar graph of my daily dairy intake for the week with a trend line and daily target of 3 cups. On all 5 days, I was under. Two days I was closer, at 2 cups and then 2 ½ cups, and then one day was light at 1 cup and another day I had none at all. I rarely drink actual milk, but I will eat cheese slices in sandwiches or cheese cut up as a snack, or ice cream, which is high in fat and cholesterol. I should buy some non- Page 6 of 34

7 dairy milk and keep it in my frig to drink or add in as a smoothie. I need to write down the foods and groups I should be eating, and then plan a good grocery shopping list and create a meal list for the week. Figure #14 shows a line graph of total daily intake of oil for the week in teaspoons with a trend line and a daily target of 6 teaspoons. I was under two days, slightly over at 7 one day, and the heavy day I was at 14 teaspoons and the fantasy day at 17. I think this shows also that I need to eat at home more often, prepare more meals that are lower in oil, fats and cholesterol, and eat healthier. When going out, I should choose foods that are grilled or cooked with cooking spray and not lots of oil. Also, I remember, when my parents were dieting, they subscribed to Cooking Light magazine for tips on cooking with fewer calories and still making food tasty. Growing up, my Dad cooked, and his family is Sicilian, with several members owning restaurants at or near Fisherman s Wharf in San Francisco, so we grew up on a lot of good, rich food, but probably too much pasta, white bread and salami, my other weakness. Figure #15 shows a line graph of daily intake of Omega-3 oils with a trend line for the week. There is no target on the website. My daily intake went from 10, to 30, to 90, to 95, to 130. Days that I ate tuna, sushi, or lobster, the levels were higher. Per the Harvard School of Public Health, you should have a serving per day of omega rich foods, but it does not mention how much. ( 3/) This poly-unsaturated oil is helpful for controlling blood clotting and helpful in protection against cancer, inflammatory bowel disease, and other autoimmune diseases such as lupus or arthritis. Although I do eat fish frequently, I don t eat it daily, and may benefit from a daily supplement of this oil in my diet to help lower inflammation and protect my heart. Figure #16 shows a graph of daily intake of Vitamin D with trend line and a target. I failed to meet the target each day of 15 micrograms, only varying daily between 3 and 7. So I either need to up my milk intake, which is none, add more dairy, like yogurt and cheese, or add in a supplement of this vitamin. Having an autoimmune disease, my blood levels have been tested for Vitamin D and they have been low. I do need to go back on supplements, but want to check my levels in a blood test first so I don t overdo it, as you can get Vitamin D toxicosis if you take 50,000 IU per day as per the Mayo Clinic ( ). Figure #17 shows a correlation graph of total BMI versus total calories for the day. This correlation shows that the more calories per day you eat over time (that are over your maximum recommended calorie intake), the higher your BMI will be as your weight increases due to more calories are taken in than burned off. This graph is obvious that I need to restrict my calorie intake, and work on burning off more calories, in order to lose weight and have a healthier BMI. Page 7 of 34

8 ATTACHMENTS Summary / Formal / Conclusive Results / Tables, Charts, Illustrations Table #1: Summary of Food Groups and Calories Table for Week of 4/1/14-4/9/14 Food Groups Target Average Eaten Status Grains 6 ounce(s) 7 ounce(s) Over Whole Grains 3 ounce(s) ½ ounce(s) Under Refined Grains 3 ounce(s) 7 ounce(s) Over Vegetables 2½ cup(s) 3¼ cup(s) Over Dark Green 1½ cup(s)/week 1¾ cup(s) OK Red & Orange 5½ cup(s)/week ¾ cup(s) Under Beans & Peas 1½ cup(s)/week 0 cup(s) Under Starchy 5 cup(s)/week 3¾ cup(s) Under Other 4 cup(s)/week 1½ cup(s) Under Fruits 2 cup(s) 1½ cup(s) Under Whole Fruit No Specific Target 1 cup(s) No Specific Target Fruit Juice No Specific Target ¼ cup(s) No Specific Target Dairy 3 cup(s) 1½ cup(s) Under Milk & Yogurt No Specific Target ¼ cup(s) No Specific Target Cheese No Specific Target 1¼ cup(s) No Specific Target Protein Foods 5½ ounce(s) 8½ ounce(s) Over Seafood 8 ounce(s)/week 6½ ounce(s) Under Meat, Poultry & Eggs No Specific Target 5½ ounce(s) No Specific Target Nuts, Seeds & Soy No Specific Target ½ ounce(s) No Specific Target Oils 6 teaspoon 9 teaspoon Over Limits Allowance Average Eaten Status Total Calories 2000 Calories 3181 Calories Over Empty Calories* 258 Calories 1128 Calories Over Solid Fats * 707 Calories * Added Sugars * 233 Calories * Alcohol * 188 Calories * Page 8 of 34

9 Table #2: Summary of Nutrients Report for Week of 4/1/14-4/9/14 Nutrients Target Average Eaten Status Total Calories 2000 Calories 3181 Calories Over Protein (g)*** 46 g 112 g OK Protein (% Calories)*** 10-35% Calories 14% Calories OK Carbohydrate (g)*** 130 g 305 g OK Carbohydrate (% Calories)*** 45-65% Calories 38% Calories Under Dietary Fiber 25 g 23 g Under Total Fat 20-35% Calories 42% Calories Over Saturated Fat < 10% Calories 14% Calories Over Monounsaturated Fat No Daily Target or Limit 17% Calories No Daily Target or Limit Polyunsaturated Fat No Daily Target or Limit 8% Calories No Daily Target or Limit Linoleic Acid (g)*** 12 g 25 g OK Linoleic Acid (% Calories)*** 5-10% Calories 7% Calories OK α-linolenic Acid (g)*** 1.1 g 2.9 g OK α-linolenic Acid (% Calories)*** % Calories 0.8% Calories OK Omega 3 - EPA No Daily Target or Limit 69 mg No Daily Target or Limit Omega 3 - DHA No Daily Target or Limit 190 mg No Daily Target or Limit Cholesterol < 300 mg 551 mg Over Minerals Target Average Eaten Status Calcium 1000 mg 924 mg Under Potassium 4700 mg 4101 mg Under Sodium** < 2300 mg 4342 mg Over Copper 900 µg 2119 µg OK Iron 18 mg 18 mg OK Magnesium 320 mg 367 mg OK Phosphorus 700 mg 1574 mg OK Selenium 55 µg 166 µg OK Zinc 8 mg 15 mg OK Vitamins Target Average Eaten Status Vitamin A 700 µg RAE 809 µg RAE OK Vitamin B6 1.3 mg 2.8 mg OK Vitamin B µg 7.3 µg OK Vitamin C 75 mg 102 mg OK Vitamin D 15 µg 4 µg Under Vitamin E 15 mg AT 9 mg AT Under Vitamin K 90 µg 162 µg OK Folate 400 µg DFE 593 µg DFE OK Thiamin 1.1 mg 1.7 mg OK Riboflavin 1.1 mg 2.2 mg OK Niacin 14 mg 32 mg OK Page 9 of 34

10 Nutrients Target Average Eaten Status Total Calories 2000 Calories 3181 Calories Over Protein (g)*** 46 g 112 g OK Protein (% Calories)*** 10-35% Calories 14% Calories OK Carbohydrate (g)*** 130 g 305 g OK Carbohydrate (% Calories)*** 45-65% Calories 38% Calories Under Dietary Fiber 25 g 23 g Under Total Fat 20-35% Calories 42% Calories Over Saturated Fat < 10% Calories 14% Calories Over Monounsaturated Fat No Daily Target or Limit 17% Calories No Daily Target or Limit Polyunsaturated Fat No Daily Target or Limit 8% Calories No Daily Target or Limit Linoleic Acid (g)*** 12 g 25 g OK Linoleic Acid (% Calories)*** 5-10% Calories 7% Calories OK α-linolenic Acid (g)*** 1.1 g 2.9 g OK α-linolenic Acid (% Calories)*** % Calories 0.8% Calories OK Omega 3 - EPA No Daily Target or Limit 69 mg No Daily Target or Limit Omega 3 - DHA No Daily Target or Limit 190 mg No Daily Target or Limit Cholesterol < 300 mg 551 mg Over Minerals Target Average Eaten Status Calcium 1000 mg 924 mg Under Potassium 4700 mg 4101 mg Under Sodium** < 2300 mg 4342 mg Over Copper 900 µg 2119 µg OK Iron 18 mg 18 mg OK Magnesium 320 mg 367 mg OK Phosphorus 700 mg 1574 mg OK Selenium 55 µg 166 µg OK Zinc 8 mg 15 mg OK Vitamins Target Average Eaten Status Vitamin A 700 µg RAE 809 µg RAE OK Vitamin B6 1.3 mg 2.8 mg OK Vitamin B µg 7.3 µg OK Vitamin C 75 mg 102 mg OK Vitamin D 15 µg 4 µg Under Vitamin E 15 mg AT 9 mg AT Under Vitamin K 90 µg 162 µg OK Folate 400 µg DFE 593 µg DFE OK Thiamin 1.1 mg 1.7 mg OK Riboflavin 1.1 mg 2.2 mg OK Niacin 14 mg 32 mg OK Choline 425 mg 497 mg OK Page 10 of 34

11 Table #3: Summary of Daily Meals for Week of 4/1/14-4/9/14 Date Breakfast Lunch Dinner Snacks 04/01/14 1 medium (7" to 7-7/8" long) Banana, raw 1 mug (8 fl oz) Tea, brewed, sweetened with low calorie 04/03/14 1 medium (7" to 7-7/8" long) Banana, raw 2 mug (8 fl oz) Tea, brewed, sweetened with sugar 1 container (6 oz) Yogurt, fruit, light (fat free, low calorie sweetener) 1 sandwich Tuna salad sandwich, with lettuce 1 cup Salad, Greek, feta cheese, olives, egg, lettuce, tomato, 1 medium (2-3/4" across) Apple, raw 1 sandwich Tuna salad sandwich, 2 taco or tostada Tacos or 8 cracker or wheat wafer Cracker, with lettuce tostadas with chicken or turkey, 100% whole wheat (Triscuit, 2 taco or tostada Tacos or 8 slice (3-1/8" across x 1/16" tostadas with chicken or turkey, thick) Salami, dry or hard 1 can (12 fl oz) Soft drink, cream 1 large potato Potato, baked, 2 slice (1 oz) Cheese, Cheddar soda, diet stuffed with sour cream, peel 1 sandwich Tuna melt sandwich 2 cup Salad, Caesar 1 medium scoop Ice cream, regular, chocolate 1 standard wine glass (5 fl oz) Wine, red 04/05/14 2 medium slice (4-3/4" x 4" x 1/2") Bread, sour dough 1 mug (8 fl oz) Coffee, brewed, regular 2 tablespoon Cream, half and half 2 large egg(s) Eggs, fried, with margarine 1 cup Hash browns, fresh potatoes 1 tablespoon Jams, preserves, marmalades, sweetened with fruit juice (Spreadable Fruits) 1 small fast food order French fries, frozen, deep fried (fast food 1 hamburger Hamburger, 1/4 lb meat, with tomato and/or catsup, 4 can or bottle (12 fl oz) Beer EMPTY 2 cup Sushi, with vegetables, rolled in seaweed Page 11 of 34

12 (Table #3 Continued) 04/07/14 2 mug (8 fl oz) Coffee, brewed, regular 1 submarine sandwich Tuna salad submarine sandwich, with lettuce 1 sandwich BLT (bacon, lettuce, and tomato sandwich), with 1 cup Orange juice, freshly 2 cup French fries, fresh, deep squeezed fried 2 pastry Pastry, fruit-filled 2 cup Salad, Cobb, grilled chicken, bacon, egg, blue 04/09/14 4 medium slice Bacon, pork, cooked 1 double bacon cheeseburger Double bacon cheeseburger (2 2 medium slice (4-3/4" x 4" x 1 supersize fast food order 1/2") Bread, sour dough French fries, frozen, deep fried 2 tablespoon Butter, stick, salted 1 bottle (16.9 fl oz or 500 ml) Soft drink, cream soda 2 mug (8 fl oz) Coffee, brewed, regular 2 large egg(s) Eggs, fried, with butter 2 cup Hash browns, fresh potatoes 2 slice (1 oz) Cheese, Cheddar 1 bar Granola bar, with rice cereal (Rice Krispies Bar) 1 bar (1.9 oz) Honey-combed hard candy with peanut butter, 1 large scoop Ice cream, premium (rich), vanilla or other flavors 1 large steak Beef, steak, fried or baked, breaded, lean and fat 1 piece (1/12 of 2-layer cake) Cake, chocolate, devil's food or 1 lobster tail Lobster, baked, 2 large scoop Ice cream, broiled, or grilled, with butter premium (rich), chocolate 2 cup Salad, Caesar 2 cup Raspberries, red, raw 4 standard wine glass (5 fl oz) Wine, red Page 12 of 34

13 Table #4: Summary of Food Caloric Intake Report for 4/9/14 Super High Day of Eating Food Amount Total Calorie s Empty Calorie s * Solid Fats * Added Alcohol Sugars * * Bacon, pork, cooked 4 medium slice Beef, steak, fried or baked, 1 large steak breaded, lean and fat eaten Bread, sour dough 2 medium slice (4-3/4" x 4" x 1/2") Butter, stick, salted 2 tablespoon Cake, chocolate, devil's 1 piece (1/12 of 2-layer cake) food or fudge, with icing, homemade or purchased Coffee, brewed, regular 2 mug (8 fl oz) Double bacon 1 double bacon cheeseburger cheeseburger (2 patties, 1/4 lb meat each), with mayonnaise or salad dressing, on bun (Jack-inthe-Box, Wendy's) Eggs, fried, with butter 2 large egg(s) French fries, frozen, deep 1 supersize fast food order fried (fast food fries) Hash browns, fresh 2 cup potatoes Ice cream, premium (rich), 2 large scoop chocolate Lobster, baked, broiled, or 1 lobster tail grilled, with butter Raspberries, red, raw 2 cup Salad, Caesar 2 cup Soft drink, cream soda 1 bottle (16.9 fl oz or 500 ml) Wine, red 4 standard wine glass (5 fl oz) Your Menu Total Target or Limit 2000 Calorie s 258 Calorie s * * * Page 13 of 34

14 Table #5: Summary of Food Groups and Oils Report for 4/7/14 High Day Food Amount Grains Vegetabl Fruits Dairy Protein Oils es Foods BLT (bacon, lettuce, and tomato sandw ich), w ith mayonnaise 1 sandw ich 2½ oz. ½ cup(s) 0 cup(s) 0 cup(s) ½ oz. 2 tsp. Cheese, Cheddar 2 slice (1 oz) 0 oz. 0 cup(s) 0 cup(s) 1¼ 0 oz. 0 tsp. cup(s) Coffee, brew ed, regular 2 mug (8 fl oz) 0 oz. 0 cup(s) 0 cup(s) 0 cup(s) 0 oz. 0 tsp. French fries, fresh, deep fried 2 cup 0 oz. ¾ cup(s) 0 cup(s) 0 cup(s) 0 oz. 3 tsp. Granola bar, w ith rice cereal (Rice Krispies Bar) 1 bar ½ oz. 0 cup(s) 0 cup(s) 0 cup(s) 0 oz. 0 tsp. Honey-combed hard candy w ith peanut butter, chocolate covered (Clark Bar, 5th Avenue Bar) 1 bar (1.9 oz) 0 oz. 0 cup(s) 0 cup(s) 0 cup(s) 1 oz. 1 tsp. Ice cream, premium (rich), vanilla or other flavors 1 large scoop 0 oz. 0 cup(s) 0 cup(s) ¼ cup(s) 0 oz. 0 tsp. Orange juice, freshly squeezed 1 cup 0 oz. 0 cup(s) 1 cup(s) 0 cup(s) 0 oz. 0 tsp. Pastry, fruit-filled 2 pastry 2 oz. 0 cup(s) ¼ cup(s) 0 cup(s) 1 oz. 2 tsp. Salad, Cobb, grilled chicken, bacon, egg, blue cheese, avocado, tomato, Italian dressing 2 cup 0 oz. 1¼ cup(s) 0 cup(s) ¼ cup(s) 1½ oz. 1 tsp. Tuna salad submarine sandw ich, w ith lettuce and tomato (Subw ay, Jerry's) Your Menu Total Target or Limit 1 submarine sandw ich 3 oz. ½ cup(s) 0 cup(s) 0 cup(s) 2 oz. 3 tsp. 8½ oz. 3 cup(s) 1¼ 1¾ 6 oz. 14 tsp. cup(s) cup(s) 6 oz. 2½ cup(s) 2 cup(s) 3 cup(s) 5½ oz. 6 tsp. Page 14 of 34

15 Table #6: Summary of Nutrients Report for 4/5/14 Food Amount Protein Carbohy drate (g)*** Dietary Fiber Cholest erol Sodium* * Beer 4 can or bottle (12 fl oz) 7 g 51 g 0 g 0 mg 58 mg 0 µg RAE 0.3 µg 0 mg 0 µg 86 µg DFE Bread, sour dough 2 medium slice (4-3/4" x 4" x 6 g 28 g 1 g 0 mg 325 mg 0 µg RAE 0.0 µg 0 mg 0 µg 115 µg 1/2") DFE Coffee, brew ed, regular 1 mug (8 fl oz) 0 g 0 g 0 g 0 mg 5 mg 0 µg RAE 0.0 µg 0 mg 0 µg 5 µg DFE Cream, half and half 2 tablespoon 1 g 1 g 0 g 11 mg 12 mg 29 µg 0.1 µg 0 mg 0 µg 1 µg DFE RAE Eggs, fried, w ith margarine 2 large egg(s) 12 g 1 g 0 g 414 mg 348 mg 188 µg RAE 1.1 µg 0 mg 1 µg 35 µg DFE French fries, frozen, deep fried (fast food 1 small fast food order 3 g 32 g 3 g 0 mg 164 mg 0 µg RAE 0.0 µg 2 mg 0 µg 26 µg DFE fries) Hamburger, 1/4 lb meat, w ith tomato and/or catsup, on bun (McDonald's) 1 hamburger 30 g 43 g 2 g 77 mg 718 mg 4 µg RAE 3.2 µg 1 mg 0 µg 60 µg DFE Hash brow ns, fresh potatoes 1 cup 5 g 54 g 5 g 0 mg 900 mg 0 µg RAE 0.0 µg 20 mg 0 µg 25 µg DFE Vitamin A Vitamin B12 Vitamin C Vitamin D Folate Jams, preserves, marmalades, sw eetened w ith fruit juice (Spreadable Fruits) 1 tablespoon 0 g 9 g 0 g 0 mg 5 mg 0 µg RAE 0.0 µg 8 mg 0 µg 2 µg DFE Sushi, w ith vegetables, rolled in seaw eed 2 cup 7 g 87 g 2 g 0 mg 329 mg 23 µg RAE Your Menu Total 72 g 307 g 13 g 502 mg 2863 mg 244 µg RAE Target or Limit 46 g 130 g 25 g < 300mg < µg mg RAE 0.0 µg 5 mg 0 µg 256 µg DFE 4.7 µg 36 mg 2 µg 610 µg DFE 2.4 µg 75 mg 15 µg 400 µg DFE Page 15 of 34

16 Table #7: Summary of Total and Empty Calories per Day and Daily Averages for Week of 4/1/14-4/9/14 Date Empty Calories Total Cal 4/1/ /3/ /5/ /7/ /9/ Total Daily Average: Page 16 of 34

17 Figure #1: Graph of Total Number of Calories per Day, from April 1 st to April 9 th, over 5 Different Days, with Daily Limit, with Trend Line Page 17 of 34

18 Figure #2: Graph of Daily Empty Calories Intake for Week 4/1/14 4/9/14, Compared to Limit, with Trend Line Page 18 of 34

19 Figure #3: Graph of Weight History for Week 4/1/14 4/9/14 with Trend Line Page 19 of 34

20 Figure #4: Graph of Daily Intake of Protein in Grams for Week 4/1/14 4/9/14, with Target and Trend Line Page 20 of 34

21 Figure #5: Graph of Percentage of Calories from Protein for Week of 4/1/14 4/9/14 with Range and Trend Line Page 21 of 34

22 Figure #6: Graph of Total Amount of Carbohydrates per Day, Week of 4/1/14-4/9/14 with Target and Trend Line Page 22 of 34

23 Figure #7: Graph of Daily Percentage of Calories from Total Fat, Week of 4/1/14 4/9/14, With Trend Line Page 23 of 34

24 Figure #8: Graph of Daily Amount of Fiber in Grams for Week of 4/1/14-4/9/14 with Target and Trend Line Page 24 of 34

25 Figure #9: Graph of Amount of Saturated Fat in Grams per Day, Week of 4/1/14-4/9/14, with Daily Limit and Trend Line Page 25 of 34

26 Figure #10: Graph of Total Daily Cholesterol Intake for Week of 4/1/14-4/9/14, with Daily Limit and Trend Line Page 26 of 34

27 Figure #11: Graph of Total Amount of Daily Vegetable Intake (in Cups) for Week of 4/1/14-4/9/14 with Target and Trend Line Page 27 of 34

28 Figure #12: Graph of Total Amount of Daily Fruit Intake (in Cups) for Week of 4/1/14-4/9/14 with Target and Trend Line Page 28 of 34

29 Figure #13: Graph of Daily Dairy Intake (In Cups) for Week of 4/1/14-4/9/14 with Target and Trend Line Page 29 of 34

30 Figure #14: Graph of Total Daily Oil Intake (in Teaspoons) for week of 4/1/14-4/9/14 with Daily Target and Trend Line Page 30 of 34

31 Figure #15: Graph of Daily Intake of Omega3-EPA for Week of 4/1/14-4/9/14 with Trend Line Page 31 of 34

32 Figure #16: Graph of Daily Intake of Vitamin D for Week of 4/1/14-4/9/14 with Daily Target and Trend Line Page 32 of 34

33 Figure #17: Graph of Correlation between Calories per Day and Total BMI Page 33 of 34

34 References Observations/Conclusions / Further Considerations: 1. Overall, this lab was good for insight into my diet and ways I can eat healthier. For grains, I need to eat more whole grains, like wheat, and less refined grains, like sourdough or Italian bread, my weakness. For vegetables, I m ok with dark, leafy greens, but under for the other subcategories of red & orange, beans & peas, and starchy, although I did eat baked potatoes and French fries in this week. Fruit and dairy were under, so I need to eat more from this group. For protein, I was over, although under for seafood, which I thought was surprising, given my like of tuna sandwiches, sushi, and lobster. For oils, I was over, so I need to watch this type in food preparation. For my empty calories, I have to watch out for solid fats, added sugar, and alcohol, and reduce my consumption in these areas. 2. For dieting and weight management, I need to focus on healthy recipes that are also tasty, interesting, and a good variety. I need to make up sample menus and grocery shop in advance, plan my healthy meals, and eat out less often, and grill or bake instead of eating fried food. 3. For nutrients, I m probably a little low on some areas, so it s a good idea to start a daily multi-vitamin to add to my diet. I still should choose foods that are healthy with nutrients first. 4. In order to lose weight, I need to consistently eat 2000 calories a day or less and also exercise. If I add my daily food into the SuperTracker, this will help keep me honest and look at the choices that I ve made for the day. 5. If I m going over for a special occasion/holiday, I should limit it to one meal, eat lighter during the day, exercise, and also make sure to add in vegetables to the dinner meal so I eat less and I m fuller. Also it s important to decrease my amount of empty calories and quick snacks that have no nutritional value, and to decrease my soda intake. Raw Data / Original Measurements: 1. Food Tracker Website 2. Choose My Plate 3. Protein Flyer 4. Fruit Flyer 5. Omega 3 Information 6. Vitamin D Toxicity Drawings / Diagrams / Illustrations: 1. Graphic log from choosemyplate.gov 2. Tables and Graphs from choosemyplate.gov Page 34 of 34