Evaluate the Balance and Variety of your Diet

Diet Analysis Worksheet

100 points

_______________________________________________________________

Evaluate the Balance and Variety of your Diet

1. Use your pictures to estimate and fill in the chart below.  Find the average of your days by adding days 1, 2 & 3 together and then dividing that number by 3.  Compare the average to the recommended amount and then indicate if you were Above or Below for each group. 

                    Go to https://www.myplate.gov/eat-healthy/what-is-myplate for help 

1. Is your diet balanced?  Which food groups were inadequate/below?  How can you make your diet more balanced?  Be specific and provide examples of certain foods below. 

Evaluate your Calorie Control

1. Finding the “Recommended” column: Go to “Profile + Targets” in Settings on Cronometer.  Your estimated calorie needs are the TDEE number.  Scroll further to find your macronutrient targets.  You can change your Protein, carb and fat targets.  I recommend using %. 

Finding the Actual Column: Go to “Nutrition Report” in Trends on Cronometer.  Make sure to have the drop downs average all your days together using the drop downs at the top of the screen.  Adjust the length of time in the drop down to include all of the days you entered.  Your amounts in grams are listed.  The actual % is already calculated for you in Cronometer.  Are you Above 100% or Below? Saturated fat can be found by scrolling down through the tables. 

Evaluate Your Macronutrient Intake

1.  Find your Macronutrient Targets on the Nutrition Report page in Cronometer.  Fill in the chart below.  Make sure to have the drop downs average all your days together using the drop downs at the top of the screen.  Adjust the length of time in the drop down to include all of the days you entered. 

CARBOHYDRATES

5. Give examples of simple and complex carbs from your 3-day food record.  Look at your pictures to see (this is not in Cronometer necessarily).  Simple are sugars (like candy, soda, but also fruit), complex are starches and fibers (like rice, cereal, tortillas and bread). 

In the Nutrition Report Page you can scroll down to see your Sugars and Total Carbs.  Make sure to have the drop downs average all your days together using the drop downs at the top of the screen.  Adjust the length of time in the drop down to include all of the days you entered.

6. What is your total intake of simple carbohydrates (sugars) in grams: 

Part A:  Average Sugar  ____________g    

7. What is your total grams of carbohydrate per day:

Part B:  Average Carbs ___________g.

8. Now, let’s determine your ratio of sugars to total carbohydrates: 

Take your total SUGAR in grams from all three days (Part A from above)  _______gm and divide (÷) it by your total grams of carbohydrate for all three days (Part B from above)________ gm  = _________ X 100 =  _______% of carbohydrate coming from sugar.

9. Do you meet the recommendation that you should consume no more than 50% of your carbohydrate from simple sugars? 

   YES or NO             

10. What are the health implication(s) that you learned from class, if you have too much simple sugars? What are the health implication(s) if you do NOT get enough total carbohydrate?

FIBER

11. Find Fiber in the Nutrition Report Page. Make sure to have the drop downs average all your days together using the drop downs at the top of the screen.  Adjust the length of time in the drop down to include all of the days you entered.

What was your daily fiber intake: ______g Fiber / day

Was your dietary fiber intake below the recommended? What kinds of foods could you realistically add to your diet to increase fiber intake?  If you met the dietary fiber recommendation, what foods contributed significant amounts of fiber? 

SATURATED FAT & SODIUM

12. Saturated fat and sodium are items that we should aim to get less of. On the Nutrition Report Page find Saturated Fats and Sodium. Make sure to have the drop downs average all your days together using the drop downs at the top of the screen.  Adjust the length of time in the drop down to include all of the days you entered.  Fill in the chart below:

13. Discuss specific foods related to your saturated fat intake. Are there substitutions that you could make to improve your diet?  Explain.

14. Are you concerned about your sodium intake (consider family history of hypertension, heart disease and other diseases affected by high sodium intake)?  If you need to reduce sodium intake, how would you do that? 

PROTEIN

15. Find Protein on the Nutrition Report Page.  Make sure to have the drop downs average all your days together using the drop downs at the top of the screen.  Adjust the length of time in the drop down to include all of the days you entered.  Fill in the chart below: 

16. Discuss your complete proteins (animal foods and soy) vs your complimentary proteins (vegetables and grains).  Are there healthier substitutions you could make?  For example, leaner meats, low fat dairy, or changing to whole grains and adding more vegetables?  Be specific. 

Evaluate your Micronutrient Intake

Make sure to have the drop downs average all your days together using the drop downs at the top of the screen.  Adjust the length of time in the drop down to include all of the days you entered.

17. Overall, how would you rate your Micronutrient Intake on a scale of 1 to 10 (10 being the best)?  Did any of the information worry you about your vitamin/mineral status? 

Identifying Problem Areas or Concerns in Your Personal Health

18. Considering the problem areas or weaknesses that you identified in your diet through this assignment, list three specific concerns that you have identified as risks to your personal health.

1.___________________________________________________________________________________________________

2.___________________________________________________________________________________________________

3.___________________________________________________________________________________________________

Write 3 goals based on your 3 concerns.