This assignment has 3 parts: 1) Food Diary: Cronometer (https://cronometer.com) is a free diet analysis tool. You will record your food & beverage intake for 3-5 days. Entering your exercise is optional. 2) Nutrition Report: Cronometer analyzes your eating & compares it to recommended guidelines 3) Written Report: You will answer questions to gain insights about your eating. Part 1: Cronometer Food Diary Go to https://cronometer.com and create a username and password so you can save your information. There is a Cronometer app for IOS and Android devices. It is helpful to enter food & scan bar codes. You will record 3-5 days of eating. Include one weekend day. The days do not need to be consecutive but best if typical of your eating. Remember the dates you entered your eating. Go to Diary tab and click Add Food. Enter foods and beverages (include tap water, coffee & alcohol) for each day. Remember to adjust serving sizes to represent how much you ate*. Date Add Food Part 2: Cronometer Nutrition Report Go to Trends tab, click on Nutrition Report. You can access the past 7 days for free. If you are creating a Nutrition Report more than 7 days after you entered your food information, copy and paste your information into a more recent day so that your 3-5 days of food entries are in the last 7 days. Change date Copy & Paste function
You need to adjust some parameters. Choose to include Non- Empty Days. Click gear to adjust macronutrient targets to 20% protein, 55% carbohydrates & 25% fat. Click on Total Carbs instead of net carbs. Non- Empty Days Click gear to adjust macronutrients & total carbs Print Nutrition Report (black & white or color) from computer. To print hold down Command & P at same time on keyboard. This report averages your eating for last 7 days. Part 3: Written Report to Gain Insights Answer the following questions according to your Cronometer Nutrition Report. Answers need to be typed, 12- point font, complete sentences in outline form. 1. Calories Summary: a. Hover over the colored bars in the circle to determine the % of calories from carbs, fat & protein. List the % of your calories from each energy nutrient? % of total kcal from carbs.
2. Water a. Do you consume enough water? b. Hover over the colored bar for water and the sources pop up. List your top 3 sources of water. 3. Carbohydrates a. How many grams of carbohydrates did you consume? How does this compare to your target (%)? b. How many grams of fiber did you eat? How does this compare to your target (%)? c. Hover over the colored bar for fiber and the sources pop up. List the top 5 foods for fiber. d. Name 5 foods you like (but didn t eat) that are good sources of fiber. 4. Lipids/Fat a. Do you consume more grams from monounsaturated, polyunsaturated or saturated fat? b. Name 1 benefit of consuming healthy monounsaturated fat. c. Hover over the colored bar for saturated fat. List your top 3 foods for saturated fat. d. Did you reach your target for omega 3? Name 2 foods you like with omega 3. e. Are you below your target (.5 grams) for trans fat? f. Hover over the colored bar for trans fat. List your top 3 sources for trans fat. 5. Protein a. How many grams of protein did you consume? b. How many grams of protein are right for you? (Refer to the RDA in Protein lecture) Are you high, low or just right? c. Hover over the colored bar for protein. List your top 3 protein sources. 6. Vitamins a. Are there any vitamins below your target? b. If so, list 3 vitamins below your target AND name 2 foods that are excellent sources for each vitamin. See Vitamins & Minerals in Food** list at end of instructions. 7. Minerals a. Are there any minerals below your target? b. If so, list 3 minerals below your target AND name 2 foods that are excellent sources for each mineral. See Vitamins & Minerals in Food** list at end of instructions. c. Do you think the mineral and vitamin analysis is accurate? d. Do you take a vitamin and mineral supplement? 8. Your Perspective: a. What did you find most surprising about your diet analysis results? b. Describe 2 ways that your eating promotes health. Explain the benefits. c. Describe 2 ways that your eating isn t health promoting. d. Combining what you have learned in class with how you like to eat and your lifestyle, what 2 areas would you like to focus on this year? Provide 2 realistic changes. For example: Addition of a food - add avocado to my salad Bring banana for snack Substitution - 1% milk instead of whole milk ; grilled salmon instead of burger On due date turn in: Part 1: Print your Cronometer Food Diary for each day (black & white or color copy). You will submit 3-5 days of food diaries. Part 2: Print your Cronometer Nutrition Report (will be 2 pages). Part 3: Answers to questions. Answers must be typewritten, 12- point font, double- spaced and written in outline form using complete sentences.
Include grading rubric as last page. Assignment must be stapled together (no paperclips) On front page, Include first & last name along with class time SEE GRADING RUBRIC FOR DETAILS ON ASSIGNMENT POINTS Additional Information *Estimating serving sizes: 1 cup = 4 golf balls 1 teaspoon = 1 die 2 tablespoons = 1 ping pong ball 1 cup fruit or medium size fruit = 1 tennis ball ¼ cup nuts = 1 golf ball 1 ounce of cheese = 2 dice 3 ounces cooked meat size of deck of cards or computer mouse **Vitamins & Minerals in Food Vitamin A Thiamin Riboflavin Niacin Vitamin B5 Vitamin B 6 Vitamin B 12 Folate Vitamin C Vitamin D Vitamin K Vitamin E Calcium Iron Magnesium Carrots, apricots, cantaloupe, spinach and other green leafy vegetables, broccoli, red peppers, butternut squash, sweet potatoes, pumpkin, mangoes Whole/ enriched grains, fortified cereals, pork products, liver, beans, nuts Dairy products, whole grains, enriched grains, fortified cereals Milk, eggs, poultry, tuna, liver, enriched grains, fortified cereals Whole grains, eggs, legumes, avocado, meat, yogurt Green leafy vegetables, meat, poultry, fish, meats, bananas, watermelon, rice, potatoes Found naturally only in animal products: meat, fish, poultry & dairy. Some fortified foods (read the label) Green leafy vegetables, beans, seeds, orange juice, enriched grains, fortified cereals Citrus fruits, broccoli, red peppers, snow peas, Brussel sprouts, cantaloupe, tomatoes, strawberries, watermelon, papayas, mangoes, kiwi Fortified milk, fortified cereals, egg yolks, liver, fatty fish, some fortified juices and cereals (read the label) Cabbage, broccoli, leafy green vegetables, milk Plant oils, mayonnaise, nuts, seeds, green leafy vegetables, liver, eggs, avocados, sweet potatoes, tofu Milk, yogurt, cheese, calcium fortified orange juice, calcium fortified soy, milk, sardines/salmon with the bones Beef, fish, beans, dried fruits, enriched grains, fortified cereals, tofu, clams, liver, parsley, artichokes Nuts, legumes, whole grains, dark green leafy vegetables, chocolate, cocoa, halibut, tofu
Phosphorus Potassium Zinc Meat, poultry, fish, eggs, milk Most fruits and vegetables, beans, milk, yogurt Meat, fish, poultry, whole grains, oysters, crab, turkey dark meat, yogurt, cheese, beans