i have a nutrition assignment i will upload all the the information this is a nutrition project which i already did the first project of the nutrition and the one i'm going to upload is the second o

NUTRITION PROJECT #1—NORMAL WEEK—Online Version

Leave all directions and formatting in this document!

(just paste where needed and enter data where needed)

1. Calculate your DRIs. Go to https://fnic.nal.usda.gov/fnic/dri-calculator/

   1. Enter your demographic data (age, height, weight, etc.) and click “submit”.

      1. DO NOT OVERESTIMATE YOUR ACTIVITY LEVEL!

   2. Copy and paste your DRI calculations under Section A (all 5 tables).

2. Go to MyFitnessPal.com and sign up for a free account (don’t use your real name, your real birthday, or a password you use for school or banking). See the “Nutrition Project Basics” for how to sign up for an account, set up the settings, and enter foods that you have eaten.

3. Eat “normally” for a week and keep track of everything you eat (this might mean measuring foods with a measuring cup, measuring spoons, or a food scale). Eating “normally” is very difficult to do when you keep track of it. This is how most diet programs get you to lose weight—they make you keep track of what you eat. I will take off points based on how NOT “normal” your eating is—so try to be as realistic as possible. DON”T UNDERESTIMATE YOUR PORTION SIZE! Enter the foods you ate into MyFitnessPal. I don’t care which dates you put the food in on, just make sure the day is correct (Monday is Monday).

4. After your food is entered for the day, go to the bottom of the page and click “View Full Report (printable)”. This is your “daily report”. Highlight the report, and paste it into the correct spot (Section B.a-g) of the Nutrition Report.

5. Go to “Reports”, “Charts”, and then choose the “Sat Fat” and create a chart for the week. Paste this graph into Section C. Then do Trans Fat, Vitamin A, Vitamin C, Potassium, Iron, and Calcium.

6. Calculate weekly averages Section D using the tables and charts from Sections B and Section C.

7. Compare your Weekly Average to your DRIs in Section E.

8. Answer the questions and do the write-up in Section F.

Nutrition Report—Normal Week

1. DRI--5 tables/boxes

   1. Paste the “You entered” box here (1 point):

1. 1. Paste the “Results” box here (1 point):

1. 1. Paste the “Macronutrients” box here (1 point):

1. 1. Paste the “Vitamins” box here (1 point):

   2. Paste the “Minerals” (elements) box here (1 point):

1. Daily Nutrient Reports (normal)—table for each)—should contain Calories, Carbs, Fat, Protein, Cholesterol, Sodium, Sugars, and Fiber.

   1. Paste “Sunday” here (0.5 point):

1. 1. Paste “Monday” here (0.5 point):

1. 1. Paste “Tuesday” here (0.5 point):

1. 1. Paste “Wednesday” here (0.5 point):

1. 1. Paste “Thursday” here (0.5 point):

1. 1. Paste “Friday” here (0.5 point):

1. 1. Paste “Saturday” here (0.5 point):

1. Weekly Nutrients Charts (normal)

   1. Paste “Sat Fat” here (0.5 point):

1. 1. Paste “Trans Fat” here (0.5 point):

1. 1. Paste “Vitamin A” here (0.5 point):

1. 1. Paste “Vitamin C” here (0.5 point):

1. 1. Paste “Potassium” here (0.5 point):

1. 1. Paste “Calcium” here (0.5 point):

1. 1. Paste “Iron” here (0.5 point):

1. Weekly Nutrients Average--Fill in the Excel Spreadsheet table (in a separate D2L file) using Sections B and C and then paste it here (it does the math for you) (8 points):

1. Nutrient	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Average	% of calories
   Calories	1844	1688	1730	1964	1699	1373	1491	1684.1
   Carbs (g)	270	293	313	284	193	234	251	262.6	62.4%
   Sugars (g)	124	106	107	104	80	55	82	94.0	22.3%
   Fiber (g)	17	23	22	18	16	12		16.7
   Protein (g)	43	36	35	64	35	37	61	44.4	10.6%
   Fats (g)	65	18	29	59	59	24	24	39.7	21.2%
   Sat Fat (g)								6.0	3.2%
   Trans Fat (g)								0.6
   Cholesterol (mg)	45	20	70	117	45	20	115	61.7
   Vitamin A (%)	23	32	22	12	37		23	22.4
   Vitamin C (%)	202	146	84	88	232	48	78	125.4
   Sodium (mg)	1151	608	877	394	1439	177	819	780.7
   Potassium (mg)	1640	1689	1563	1811	1334	807	719	1366.1
   Calcium (%)	41	75	41	17	96	14	89	53.3
   Iron (%)	30	42	54	20	52	14	42	36.3
   							Should be about 100%-->			94.1%

   Nutrients Average (D) versus DRIs (A)—Fill in the table using Sections A and D (11 points)

1000 mg equals 1 gram; so 1 gram equals 1000 mg.

1. Summary:

   1. Any special circumstances (must contact instructor first by email) such as pregnancy/ lactation, illness, disease, or medications that could affect your diet/body composition, or a doctor-prescribed diet—describe only if needed (0 points):

Not applicable

1. 1. What did you good at during this week of normal eating? Why? Be specific on foods and nutrients. (250+ words; 4 points)

After recording my eating for the first week, I discovered many different elements to my caloric intake that I was unaware of! Starting off with the things that went well, I feel that in general, I was able to stay below my recommended limit of 2054 calories. I feel like this has mainly been due to trying to take care of my kids, focus on school, and also working. Though I would see not going over the limit of my DRI number for calories to be good, there is more to this (which I will mention in the next section). I was expecting my carbohydrates to be sufficient as this is something I feel is a very focused part of my meals. With my cultures foods, I typically tend to eat a lot of rice and pasta. This is why I wasn’t surprised to have my carbohydrates DRI fulfilled. Another thing I was pleasantly surprised to see was my Vitamin C levels were exceeding the recommended amount required. I am still doing a lot of exploring in the citrus family of fruits and have really only had oranges and grape fruit recently, but this really inspired me to look into other awesome sources of Vitamin C as well. One thing that I want to keep in mind with this though is that there are a lot of sugars in things like orange juice or many juices we find on the shelves in general. I also was happy to see that my intake of Saturated Fats was only at 3.2%, which I thought was going to be more.

1. 1. What did you do bad at during this week of normal eating? Why? Be specific on foods and nutrients. (250+ words; 4 points)

I was a bit surprised that my proteins were on the lower side of the range as from what we read, usually intake in protein is very high in the average diet. I thought that I ate more protein than I did and I feel like this may be something that if I improve on I am going to really be able to see great improvements in many things! I have been wanting to grow out my hair and have been feeling like it just isn’t growing as I hoped it would. I wonder if by increasing my proteins like more plant-based proteins, I could be more successful in having my hair grow longer and stronger being proteins are what have a very crucial part of our structure of hair. I was also surprised that my potassium was on the lower side of the scale as I feel like I’m often eating bananas because this is something that we often include in our meals in my culture. I feel like I would like to in general raise my level of nutrient dense foods to help in improving my body both physically and mentally. It’s amazing to think of how the nutrients we require to function properly are truly able to alter our ability to exist in such a multi-dimensional way. I felt like I was eating healthy and though I was for the most part, my fats were taking a fifth of the calories of my daily intake up in this week. Most of these fats were empty calories and I would like to change this!

1. 1. How can you improve your eating habits based on this report? Be specific on which foods you could remove/reduce and which foods you could add/increase for specific nutrients. (400+ words; 6 points)

To improve my eating habits for future caloric intake based on the results of this project, I really feel that I need to overall have a larger caloric intake. I realized how the majority of my different levels of nutrients and vitamins were lacking and how this really could greatly improve my overall health! I would like to really focus on not only food, but also a great deal of water intake. Water is so important for us to allow for proper functioning in many ways too, so this is something that I feel will help me greatly. When it comes to the different types of foods I would like to try to consume more of, I feel that there are many areas that I need to increase my intake to ensure that I am providing myself the amount of Vitamin A, Calcium, Potassium, and Iron in my diet. Increasing my consumption of fruits, vegetables, and whole grains is something that would be a great start to bumping these numbers up. I was surprised to hear that spinach is a good source of calcium! This is something that I definitely feel like incorporating into my diet more and can be a very versatile food to use in many different ways. I tend to eat more rice in my meals than bread, so another good alternative for me is to look for whole grain rice that has a more nutrient-rich base to it. As I mentioned before, I often will eat bananas with some of my meals, but I really would like to find other good sources of potassium to increase my daily intake to get as close to my DRI as possible. Another area that I am hoping to work on is balancing out my carbs to fruits and veggies ratio. I was able to look at the My Plate website and found some great resources for not only myself, but for my children as well! I remember when carbs used to be something that we were told was the foundation of the food pyramid, but now this is not the case! Making sure that I have a fourth of each of the grains, fruits, vegetables, and dairy is something that I really feel will be key in improving my ability to become a healthier version of myself! By adapting to these eating habits along with drinking more water, I feel that things will greatly improve in many exciting ways!

Scoring sheet/matrix: For your information so you know how I weight each part. I will give comments and points lost in the comment section of GRADES in D2L.