Hello, I need help with a Nutrition Diet Assignment assignment. The first step is to create an account on https://cronometer.com/ and do the assignments. There is a 6 minutes video to watch in order t

Daily Food Log Name: _____ Sample Joe Date: 4/12/22 . Student Sample 4/19/22, 9:07 PM Cronometer https://cronometer.com/#diary 1/2 T r e n d s F o o d s S e t t i n g s P l a n s H e l p Suggest Foods D i a r y ‹ April 12, 2022 › « ‹ Apr 2022 › » S M T W T F S Energy History ( kcal yf Weight Change: 0.0 lbs ADD FOOD ADD EXERCISE ADD BIOMETRIC ADD NOTE Description Amount Unit Energy (kcalyf Cereals ready-to-eat, General Mills, Cocoa Pu s 1 × 0.75 cup (1 NLEA servingyf 103.41 Shrimp, Cooked from Frozen 4 large 28.56 Milk, 2y  Fat, Reduced Fat 1 cup 122 Nestle, Pure Life, Puri ed Water 3 × 500 ml 0 Living Greens Farm, Chopped Romaine Lettuce 1 oz 5 Litehouse, Organic Ceaser Dressing 2 tbsp (15mlyf 100 White Rice, Steamed 1 cup 205.41 Pork, fresh, loin, center rib (chopsyf, bone-in, separable lean and fat, cooked, pan- fried 2 × 3 oz 435.2 Chinese Cabbage, Pak-Choi, Raw 5 tbsp, shredded 2.84 Pomi, Chopped Tomatoes 1 oz 6.35 Hibiscus Tea, Sweetened with Sugar 1 cup 79.77 Honolulu Cookie Company, Premium Shortbread Cookies, Mini Bites, Chocolate Chip Macadamia 1 oz 141.75 Power Crunch Choklat Bar, Milk Chocolate 1 oz 145.42 Nutrient Targets Nutrition Scores Highlighted Nutrients General Energy 1375.7 kcal Alcohol 0.0 g Ca eine 5.7 mg Water 2196.5 g Carbohydrates Carbs 130.8 g     Fiber 4.1 g     Starch 48.0 g     Sugars 61.5 g     Net Carbs 126.6 g Lipids Fat 59.3 g Vitamins B1 (Thiamineyf 1.7 mg B2 (Ribo avinyf 1.6 mg B3 (Niacinyf 23.6 mg B5 (Pantothenic Acidyf 4.0 mg B6 (Pyridoxineyf 1.7 mg B12 (Cobalaminyf 4.7 µg Folate 204.5 µg Vitamin A 2257.0 IU Vitamin C 19.7 mg Vitamin D 204.7 IU Vitamin E 1.4 mg Vitamin K 12.6 µg Minerals 27 28 29 30 31 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 1 2 3 4 5 6 7 14. Apr 16. Apr 18. Apr 0 500 1000 1500 2000 Energy Summary CONSUMED BURNED Macronutrient Targets Energy Protein Net Carbs Fat BUDGET 175 Calories Remaining 1376 kcal 1376 kcal / / 1551 kcal (89\b\f1551 kcal (89\b\f 75.3 g 75.3 g / / 96.9 g (78\b\f96.9 g (78\b\f 126.6 g 126.6 g / / 174.5 g (73\b\f174.5 g (73\b\f 59.3 g 59.3 g / / 51.7 g (115\b\f51.7 g (115\b\f 75\b All Targets 16\b Fiber 58\b Iron 61\b Calcium 96\b Vit.A 26\b Vit.C 195\b Vit.B12 51\b Folate 50\b Potassium 89y 89y  No TargetNo Target No TargetNo Target 81y 81y  66y 66y  16y 16y  No TargetNo Target No TargetNo Target 73y 73y  114y 114y  153y 153y  146y 146y  168y 168y  80y 80y  132y 132y  195y 195y  51y 51y  97y 97y  26y 26y  34y 34y  9y 9y  14y 14y  S upport S upportCon su m ed La st 7 d ays Student Sample 4/19/22, 9:07 PM Cronometer https://cronometer.com/#diary 2/2 Copyright © 2011-2022, All Rights Reserved     Monounsaturated 13.6 g     Polyunsaturated 5.1 g         Omega-3 0.4 g         Omega-6 2.9 g     Saturated 23.3 g     Trans-Fats 0.5 g Cholesterol 227.9 mg Protein Protein 75.3 g     Cystine 0.8 g     Histidine 2.5 g     Isoleucine 3.4 g     Leucine 6.0 g     Lysine 6.0 g     Methionine 1.9 g     Phenylalanine 3.0 g     Threonine 3.1 g     Tryptophan 0.9 g     Tyrosine 2.8 g     Valine 3.7 g Calcium 610.6 mg Copper 0.5 mg Iron 10.6 mg Magnesium 127.6 mg Manganese 1.1 mg Phosphorus 868.4 mg Potassium 1304.9 mg Selenium 94.4 µg Sodium 906.8 mg Zinc 11.6 mg Blog Forums Privacy Terms A liates Jobs 18. Apr 4. Apr 0 50 100 150 No TargetNo Target No TargetNo Target 35y 35y  24y 24y  n/an/a n/an/a No TargetNo Target 78y 78y  150y 150y  299y 299y  302y 302y  243y 243y  268y 268y  332y 332y  313y 313y  261y 261y  304y 304y  285y 285y  264y 264y  61y 61y  61y 61y  59y 59y  41y 41y  64y 64y  124y 124y  50y 50y  172y 172y  60y 60y  145y 145y  S upportLa st 4 w eeks Student Sample Professor Saechao19 April 2022 Diet Assignment 1.yf As I included all the food that I ate throughout the past week I noticed that I never have measured and would never pay attention to how many vital vitamins and minerals I should beintaking throughout the day. Three vitamins that I was low on Vitamin E (9yb \f, Vitamin K (14yb \f,and Vitamin C (26yb \f. The Three minerals that I was low on were Magnesium (41yb \f, Potassium(50yb \f, and Iron (59yb \f. I have re flected and thought out what food I can intake to improve my necessary vitamin and mineral levels. In the following paragraphs I will explain what are somefood options that will help me improve the necessary levels of vitamins and minerals I need inmy diet. Some food examples that I can eat to improve my Vitamin E levels would be avocados, guacamole, mamey, kiwi, peanuts and many di fferent options. Some breakfast dishes that I will prepare to improve my Vitamin E will be a peanut butter sandwich, or 1 full avocado sliced and 1scrambled egg on 1-piece toasted slice of rye bread. A drink that I will make will be a freshmango and mamey smoothie. Some food that I can have for my snacks would be almonds andsun flower seeds. Another way that I can help boost my Vitamin E intake would be the following dinner options; I can grill some chicken thighs, shred them, and cook them with red bell peppersto create a chicken fajita dish. I can also oven roast some asparagus with some wheat germ oil. I was also low on my Vitamin K intake. Some breakfast options that I can eat to improve my Vitamin K intake would be spinach. I will start by including about 1 cup of spinach with 2 Sample JoeNUTRI-160- 0000 Sample Joe Student Sample eggs in the morning; I will make scrambled spinach and eggs. For my snacks I will prepare6.5”x5.5” zip lock bags of broccoli. I will take one bag to work and leave another bag preparedbag at home. I can stock more in my fridge to have throughout the week. That way I can snackon it throughout the day. For my lunch, dinner, and snacks, I can make fresh kale, banana, andspinach smoothies. I will also start to make cabbage and lettuce salads; I will also add somegreen beans and some squeezed lemon to it. I might put about 2 tsp of ranch dressing. The third vitamin that I had a low intake of was Vitamin C. Some breakfast options that I will start to eat more often are peanut butter on toasted rye bread, with about 4 large strawberrieschopped and spread them all over the toast. I will also snack on oranges, kiwi and more broccoli!I will make freshly squeezed orange juices throughout the day. I also have a Magic Bulletblender that I will start to use more often as I will start to make mandarin, cantaloupe,strawberry, and kiwi smoothies. For dinner I can improve my Vitamin C levels by making ovenroasted broccoli with chopped white potatoes. I will also make some avocado, cucumber, andtomatoes salad as I sauteed it with fresh squeezed lemons. A mineral that I was low on was Magnesium. Some food that I can eat for breakfast would be pinto beans. For my lunch and dinner, I can make black beans as well along withquinoa rice and tofu cheese. My favorite snack is carrots with hummus which is great sincechickpeas are high in magnesium. I can also snack on cashews and pumpkin seeds! I can alsoaccompany my meals with a cup of orange juice. My favorite dinner dish that I need to preparemore often has a prominent level of magnesium is salmon. Salmon with some quinoa, and boiledred skinned potatoes on the side will be a dish that I will be excited to make. Another mineral that I was low on was potassium. Some breakfast food ideas that I can eat to improve my potassium levels would be papaya, I can eat it sliced up or I can also make it Sample Joe 2 Student Sample into a smoothie. Since bananas are a great source of potassium, I will eat a banana each day for 4days during the week. I can eat the banana by itself, or I can prepare myself a whole grain toastedbread with a peanut butter spread, some blueberries, 1 banana sliced up and I will sprinkle chiaseeds on top as well; it is delicious. For dinner I can oven bake some garlic sauteed slicedpotatoes with sliced carrots, parsley, basil, and some avocado oil. The third mineral that I was low on was iron. In order to increase my iron levels, I will eat 1 cup of instant Quaker Oats, oatmeal for breakfast along with sliced apricots, banana, and asprinkle of cinnamon. I will also eat Honey Bunches of Oats cereal with 2yb P L O N ) R U P \ O X Q F K Iwill have lentils, oven baked sweet potato sticks, grilled chicken thighs, ham, and turkey. Somesnacks that I will pack in my 6.50”-3.25” ziplock bags are raisins, dried apricots and nuts. Byeating the dishes, I mentioned that are high in Vitamin E, Vitamin K, and Vitamin C, magnesium,potassium, and iron; will help me meet, the necessary minerals and vitamin intakes I need perday to live with a healthy diet according to my dietary reference intake.2. \f I was surprised that I met 3 of 4 of my necessary macronutrients goals. I was low on my energy target [1376 kcal/ 1552 kcal/ (89yb \f]. I was also a bit low on my protein intake, [75.3g/96.9g (78yb \f]. I was slightly lower on my carbohydrates intake (126.6g/174.5 g (73yb \f. Iexceeded my fat target by 15yb > J J \byf @ % H I R U H W K L V D V V L J Q P H Q W , Q H Y H U S D L dattention to see if I was consuming the necessary amount of macronutrients, mostly because Isimply did not know what my target would be. If in only one day I exceeded my target for thefats I consume on an average daily basis, I can’t imagine how many times I have exceeded mytarget of fats for 21 years.

Sample Joe 3 Student Sample I was low on my energy intake. For my energy level I had 89yb Z K L F K P H D Q V W K D W , Z D s closer to my targeted energy but not quite there yet. To improve my energy level, I will eat foodsuch as yogurt and sesame seeds. These will be a great form for me to improve my energy levelsince I can eat them throughout any point of the day. I can have a 6.50”-3.25” ziplock bag filled with sesame seeds and I will snack on them throughout the day; after breakfast, at work, duringmy breaks, and whenever I’m hungry. The same thing goes for yogurt. I can eat 1 cup of yogurtper day. I will try this out and see how it a ffects my energy levels throughout the day. I was also low on carbohydrates. I noticed that “Cocoa Pu ff Ready to Go Cereal” had a high percentage that made up my carbohydrates, 17yb 6 R P H W K L Q J W K D W , F D Q G R W R D G G P R U H W omy necessary carbohydrate target would be eating another 22.6 grams of “Cocoa Pu ff Ready to Go Cereal” if I still would like to eat more. If I want to eat something di fferent that contains high levels or carbohydrates, I will eat beets since they contain a high level or carbohydrates. Mygrandma taught me this delicious snack that I will start to prepare more often. It includes 1 cupof shredded beats. Then I will dice 1 cucumber, and 1 medium sized orange all into a bowl. Thenwe blend and orange to create a natural orange juice and pour it all over the shredded beats withcucumber and sliced orange. This will be a great snack dish to prepare and gain more necessarycarbohydrates. Protein was another macronutrient that I didn’t complete my target goals. I was about 22yb D Z D \ I U R P U H D F K L Q J P \ W D U J H W ) L V K D Q G F K L F N H Q F R Q W D L Q D O R W R I S U R W H L Q , Z L O O L Q F R U S R U D W ebroiled chicken breast into my diet; and I will also oven cook salmon more often. For my side Iwill add an avocado to the side. As a snack I will have either an apricot or an orange. I noticedthe 8.1g of 2yb 5 H G X F H G ) D W P L O N , F R Q V X P H G W K D W G D \ K D G D K L J K S H U F H Q W D J H R I S U R W H L Q \b. If I Sample Joe 4 Student Sample still need protein in my day, I will consume another 8.1 g of 2yb 5 H G X F H G ) D W P L O N W K U R X J K R X W W K eday. I was high on my fats intake. To diminish the amount of fats in my diet I will cut back on the meat that I have on a daily basis. I noticed that meat was the highest fat ingredient that I hadon my diet as it made up 41yb R I I D W V , X V X D O O \ W H Q G W R H D W S R U N U H G P H D W D E R X W W L P H sthroughout the week. The only time I eat meat is for dinner. I will limit myself to eat about 3times throughout the week. I will also start to bake my meat intakes and eat white meat instead.Turkey will be the meat that I will start to cook more often as a replacement for the red meat. Overall, this was an eye-opening project that made me realize that I need to start to pay attention to what I eat. I work out about 4 times a week, yet I would wonder why it’s taking solong to build muscle and lose weight. I now know that I need to improve my protein intake by27yb L I , Z D Q W W R U H D F K P \ Q H F H V V D U \ S U R W H L Q W D U J H W , Z L O O D O V R Q H H G W R D G G P R U H F D U E R K \ G U D W H V W omy diet, since I have been diminishing the amount of carbohydrates I ate because I thought I wasintaking too much. Now I know that was not correct and I actually have to consume food that isrich in carbohydrates along with energy and protein. I will continue to develop my diet plans astime goes by and I evaluate my vitamins, minerals, and macro nutrients intakes.

Sample Joe 5 Student Sample