Part II – Macronutrient Intake Discussion – this is a very important part of the paper – please be careful with calculations and follow all steps carefully when writing your paper: 40 points
· 38 points: You will now discuss the macronutrients and the composition of energy nutrients your diet contained during this 3 day record. You will use the information from your 3 day average report (Please see the “Bar Graph” and “Spreadsheet” reports) to determine whether or not you met the goal for each energy nutrient.
· Important: Do not use the percent of the goal that is provided on the Bar Graph. Rather, look at your diet (your total kcal consumed) – what percent of what YOU ATE comes from fat? What percent of YOUR intake came from protein? carbohydrate? alcohol? This will require you to do come calculations which you should be familiar with – if you are stumped review the class activities, the tutorial on calculations, and the worksheets you have already completed in class.
· When discussing these energy nutrients, please include calculations on a calculation page which can be included as an appendix to your report.
· Also important when making comparisons, remember to name the goal (where does the goal come from) don’t just say “I meet the recommendation”…instead you can write… “the subject consumed 43% of her kcals from carbohydrate, this is below the AMDR goals of 45-65% kcal…” Do you see the difference? Again, imagine the reader has no knowledge of nutrition and dietary recommendations when you are discussing your intake.
1. CHO – What percent of your calories come from CHO? How does your diet compare with the recommendations (AMDR)?
i. Calculate the percent of sugar calories in your diet (what % of your calories are coming from sugar). Unfortunately, the program will not classify added sugar vs natural sugar, however you can easily take a look at this yourself. Look at your spreadsheets – does your intake of sugar come from natural or added sources primarily?
1. Identify the top 3 sources of sugar in your diet and classify the type of sugar (added vs natural). Although there will not be a recommendation on the print out, the chapter, the Dietary Guidelines for Americans (2015) and the module on CHO provides recommendations for added sugar, once you have identified these recommendations discuss your intake vs the goal(s) provided.
ii. What is your fiber intake and how does this compare with recommendations? Using your spreadsheet report determine if any foods were high in fiber (provided >5g fiber per serving).
iii. Discuss the health benefits of fiber. Do you consume foods with insoluble or soluble fiber? Or both? Which foods provide each?
iv. Do you think your diet would need improvements to reflect a typical diabetic meal plan? What changes would be needed to reflect a meal plan appropriate for a person with diabetes?
2. FAT – What percent of your calories come from fat? How does your fat intake compare with recommendations (AMDR)?
v. Discuss saturated (what % of your calories are saturated fat, compare to goals discussed throughout the course). Using your spreadsheet report identify the top 3 sources of saturated fat in your diet.
vi. How much of your fat was monounsaturated, polyunsaturated fats (% kcals from both types of unsaturated fats)? Using the spreadsheet report, what foods contributed to these fats?
vii. Discuss trans fat (% kcals, what is the goal)? Using the spreadsheet report, what foods contributed to trans fat in your diet?
viii. Compare your cholesterol intake with recommendations discussed in the course.
ix. Look at your intake vs goals sheet, how did you do with essential fatty acids? What foods in your diet contributed to linoleic and linolenic fatty acid intake? Consider the ratio of omega 6: omega 3 in your diet, this can be easily determined using the intake vs goals report. How does this compare to recommendations?
x. How can you improve your diet to reflect recommendations from the Mediterranean Diet? Be specific and discuss what foods can be reduced or added to improve your dietary intake.
3. PROTEIN – What percent of your calories come from protein? How does your protein intake compare with recommendations (AMDR)?
xi. Calculate the RDA for yourself (remember this recommendation is based on ___g per kg of body weight).
1. What value did you use and why? – if you are very active, use the recommendations for athletes).
xii. Next calculate your actual protein intake compared to your own body weight ~ by the following: grams of protein you ate divided by your weight in kg. This gives you g/kg – and we learned recommendations in the chapter and module on protein.
xiii. Do you have any concerns with your actual protein intake, why or why not? Is it appropriate, too low/high?
xiv. We learned that there is an amount of protein that is considered too much. At what point would your protein intake (g/kg) be too much for you? What is the harm in consuming too much protein?
xv. Discuss the sources of your protein intake – do you consume protein from a variety of choices (milk/cheese; nuts; beans; lean protein; seafood; poultry; eggs; soy, etc.) Why is it important to choose protein from a wide variety of groups?
xvi. Looking at your diet analysis spreadsheet listing all foods what protein rich foods are also low in saturated fat (identify at least 3, these may be unusual sources i.e. grains)?
xvii. Do you meet recommendation(s) for seafood consumption? Refer to American Heart Association or the Dietary Guidelines for Americans, 2015 for recommendations on seafood consumption. Why is it beneficial to consume seafood?
xviii. If you were to follow a vegan diet, how would you need to adapt your current meal plan? Identify steps to modify your diet to reflect a vegan diet, yet still achieve adequate protein.
4. ALCOHOL – How does your intake compare with recommendations from MyPlate and the Dietary Guidelines for Americans (2015)?
xix. If you consumed alcohol, what percent of your kcals came from alcohol?
xx. Why is alcohol considered a source of empty kcals?
xxi. Do you think you should make any changes to your consumption of alcohol? If so describe what steps you will take to improve your intake.
· 2 points: Grammar, spelling, etc., and reports
· This is an ELECTRONIC submission, please see the drop off link online and the schedule for the deadline.
· To complete this section of your paper you will need to include the following pieces for full credit:
· Calculation page – show all work for all calculations used
· Reference page for all sources used in comparison/discussion – APA format
· The analysis that compares your average intake with the goals “The Bar Graph Report”
· The “Spreadsheet Report” – you will have 1 for each day
Expert Solution Preview
Introduction: In this section of the paper, we will discuss the macronutrients and the composition of energy nutrients in your diet based on a 3-day record. We will use the information from your 3-day average report to determine whether or not you met the goal for each energy nutrient. It is important to note that we will not be using the percent of the goal provided on the Bar Graph, but rather looking at your actual intake and comparing it to the recommendations. This will require some calculations and analysis of your dietary intake. Additionally, we will discuss the top sources of sugar and saturated fat in your diet, fiber intake, health benefits of fiber, fat intake including monounsaturated, polyunsaturated, and trans fats, cholesterol intake, essential fatty acids, protein intake, seafood consumption, alcohol intake, and potential changes to improve your diet.
1. CHO – What percent of your calories come from CHO? How does your diet compare with the recommendations (AMDR)?
– To determine this, calculate the percentage of calories that come from carbohydrates in your diet. Compare this with the recommendations of the Acceptable Macronutrient Distribution Range (AMDR) for carbohydrates.
i. Calculate the percent of sugar calories in your diet (what % of your calories are coming from sugar). Identify the top 3 sources of sugar in your diet and classify the type of sugar (added vs natural).
– Calculate the percentage of calories coming from sugar in your diet. Identify the top 3 sources of sugar and determine if they are primarily from added or natural sources. Compare your sugar intake with the recommendations for added sugar intake.
ii. What is your fiber intake and how does this compare with recommendations?
– Determine your fiber intake and compare it with the recommended daily intake. Examine your spreadsheet report to identify any foods that provide more than 5g fiber per serving.
iii. Discuss the health benefits of fiber. Do you consume foods with insoluble or soluble fiber? Or both? Which foods provide each?
– Discuss the health benefits of consuming fiber and determine if you consume foods with insoluble, soluble, or both types of fiber. Identify the foods that provide each type of fiber.
iv. Do you think your diet would need improvements to reflect a typical diabetic meal plan? What changes would be needed to reflect a meal plan appropriate for a person with diabetes?
– Evaluate if your current diet would need improvements to align with a typical diabetic meal plan. Discuss the changes that would be needed to reflect a meal plan appropriate for a person with diabetes.
2. FAT – What percent of your calories come from fat? How does your fat intake compare with recommendations (AMDR)?
– Calculate the percentage of calories that come from fat in your diet and compare it with the recommendations of the AMDR for fat intake.
v. Discuss saturated fat. Identify the top 3 sources of saturated fat in your diet and compare your intake with the goals discussed throughout the course.
– Examine your spreadsheet report to identify the top 3 sources of saturated fat in your diet. Compare your saturated fat intake with the recommended goals discussed in the course.
vi. How much of your fat was monounsaturated, polyunsaturated fats (% kcals from both types of unsaturated fats)? What foods contributed to these fats?
– Determine the percentage of calories that come from monounsaturated and polyunsaturated fats in your diet. Analyze your spreadsheet report to identify the foods that contribute to these fats.
vii. Discuss trans fat (% kcals, what is the goal). What foods contributed to trans fat in your diet?
– Examine your spreadsheet report to determine the percentage of calories that come from trans fat and compare it with the recommended goal. Identify the foods that contribute to trans fat in your diet.
viii. Compare your cholesterol intake with recommendations discussed in the course.
– Compare your cholesterol intake with the recommended goals discussed in the course.
ix. Look at your intake vs. goals sheet. How did you do with essential fatty acids? What foods in your diet contributed to linoleic and linolenic fatty acid intake? Consider the ratio of omega 6: omega 3 in your diet.
– Evaluate your intake vs. goals sheet to determine if you met the recommendations for essential fatty acids. Identify the foods in your diet that contribute to linoleic and linolenic fatty acid intake. Consider the ratio of omega 6 to omega 3 in your diet and compare it with the recommendations.
x. Discuss how you can improve your diet to reflect recommendations from the Mediterranean Diet. Be specific and discuss what foods can be reduced or added to improve your dietary intake.
– Provide suggestions on how to modify your diet to align with recommendations from the Mediterranean Diet. Discuss specific foods that can be reduced or added to improve your dietary intake.
3. PROTEIN – What percent of your calories come from protein? How does your protein intake compare with recommendations (AMDR)?
– Calculate the percentage of calories that come from protein in your diet and compare it with the recommendations of the AMDR for protein intake.
xi. Calculate the Recommended Dietary Allowance (RDA) for yourself based on the recommended grams per kilogram of body weight.
– Calculate the RDA for protein intake based on the recommended grams per kilogram of body weight, considering if you are very active, use the recommendations for athletes.
xii. Next, calculate your actual protein intake compared to your own body weight by dividing grams of protein you ate by your weight in kilograms. Evaluate if your protein intake is appropriate, too low, or too high.
xiii. Do you have any concerns with your actual protein intake, why or why not?
– Discuss if you have any concerns regarding your actual protein intake and provide reasons for your concerns or lack thereof.
xiv. Identify the point at which your protein intake (g/kg) would be considered too much for you and discuss the potential harm in consuming too much protein.
– Determine the point at which your protein intake per kilogram of body weight would be considered excessive and discuss the potential harm associated with consuming too much protein.
xv. Discuss the sources of your protein intake. Do you consume protein from a variety of choices? Explain why it is important to choose protein from a wide variety of groups.
– Describe the sources of your protein intake, including foods such as milk, cheese, nuts, beans, lean protein, seafood, poultry, eggs, soy, etc. Discuss the importance of choosing protein from a wide variety of food groups.
xvi. Looking at your diet analysis spreadsheet listing all foods, identify three protein-rich foods that are also low in saturated fat. These may be unusual sources such as grains.
– Analyze your diet analysis spreadsheet to identify three protein-rich foods that are also low in saturated fat. These foods may include grains or other unusual sources.
xvii. Do you meet the recommendations for seafood consumption? Discuss the recommendations from the American Heart Association or the Dietary Guidelines for Americans, 2015, regarding seafood consumption and explain the benefits of consuming seafood.
– Evaluate if you meet the recommendations for seafood consumption based on the guidelines from the American Heart Association or the Dietary Guidelines for Americans, 2015. Discuss the benefits associated with consuming seafood.
xviii. If you were to follow a vegan diet, how would you need to adapt your current meal plan? Identify steps to modify your diet to reflect a vegan diet while still achieving adequate protein.
– Consider how your current meal plan would need to be modified to align with a vegan diet. Identify the steps necessary to ensure adequate protein intake while following a vegan diet.
4. ALCOHOL – How does your intake compare with recommendations from MyPlate and the Dietary Guidelines for Americans (2015)?
xix. If you consumed alcohol, determine the percentage of your total calories that came from alcohol.
– If you consumed alcohol, calculate the percentage of your total caloric intake that came from alcohol.
xx. Explain why alcohol is considered a source of empty calories.
– Discuss why alcohol is considered a source of empty calories in relation to its lack of nutritional value.
xxi. Consider if any changes should be made to your consumption of alcohol. Describe the steps you will take to improve your intake if changes are necessary.
– Evaluate if any changes should be made to your consumption of alcohol. Describe the specific steps you will take to improve your intake, if necessary.
2 points: Grammar, spelling, etc., and reports
– Ensure proper grammar, spelling, and other language conventions. Include the necessary calculation page, reference page, Bar Graph Report, and Spreadsheet Report for a complete analysis. Use APA format for the reference page.
