Personal Diet Analysis Project Assessing Vitamin and Mineral intake…

Personal Diet Analysis Project

Assessing Vitamin and Mineral intake

 

For this worksheet, you will use your Intake vs Goals report and your MyPlate Analysis report. Based on those reports, complete the following questions for any vitamin or mineral that is listed as “Under” on your Nutrients report, and answer the remaining questions.

From the Intake vs. Goals report. Use the “Intake” column: 

Calories Consumed 1227.472kcal

Sugar (g) 67.35

Fiber Intake (g)16.376

Folate Intake (µg) 88.42

Calcium Intake (mg) 644.777

Iron Intake (mg) 3.817

Sodium Intake (mg) 1,806.878

From Macronutrient, ranges report.  Use the farthest right column that shows the actual intake as a percentage:

Percent of Calories from Carbohydrate 48.828%

Percent of Calories from Protein 19.214%

Percent of Calories from Fat 32%

From the Fat Breakdown report.  Use the farthest right column that shows the percentage.

Percent of Calories from Saturated Fat 8.713%

Percent of Calories from Monounsaturated Fat 3.507%

From the Myplate Analysis report.  Use the “Actual” column.

Servings of Fruit 1.721 cup

Servings of Vegetables 0.527 cup

Servings of Grains 2.269 oz.

 

My plat

Your results are based on a 2001 calorie pattern

Make Half Your Grains Whole! Aim for at least 3.0 oz. eq. whole grains

Vary Your Veggies! Aim for this much every week

Dark Green Vegetables = 1.5 cups weekly

Orange Vegetables = 5.5 cups weekly

Dry Beans & Peas = 1.5 cups weekly

Starchy Vegetables = 5 cups weekly

Other Vegetables = 4 cups weekly

Oils: Aim for 6 teaspoons of oil (https://www.myplate.gov/eat-healthy/more-key-topics) a day.

Go Lean with Protein! Aim for this much every week:

Seafood = 8 oz weekly

Meat, Poultry & Eggs = 26 oz weekly

Nuts, Seeds & Soy Products = 4 oz weekly

09/05/2023 09/07/2023

Goal * Actual % Goal

Grains

6.0 oz. eq.

2.269 oz. eq. 37.822 %

Vegetables

(

2.5 cup eq. tips (https://www.myplate.gov/tipsheet/

vary-your-veggies) 0.527 cup eq. 21.066 %

Fruits

2.0 cup

1.721 cup eq. 86.037 %

Dairy

3.0 cup

move-low-fat-or-fat-freedairy)

1.667 cup eq. 55.556 %

Protein Foods

5.5 oz. eq.

1.833 oz. eq. 33.333 %

Empty Calories 258.0 kcal 303.057 kcal 117.464 %

 

 

Nutrient	Deficiency Symptoms (list 2)	Good Food Sources (list 3)
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Nutrient	Deficiency Symptoms (list 2)	Good Food Sources (list 3)
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Nutrient	Deficiency Symptoms (list 2)	Good Food Sources (list 3)
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•   Extra Vitamin and Mineral Sheet

 

Nutrient	Deficiency Symptoms (list 2)	Good Food Sources (list 3)
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Nutrient	Deficiency Symptoms (list 2)	Good Food Sources (list 3)
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Nutrient	Deficiency Symptoms (list 2)	Good Food Sources (list 3)
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Nutrient	Deficiency Symptoms (list 2)	Good Food Sources (list 3)
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Nutrient	Deficiency Symptoms (list 2)	Good Food Sources (list 3)
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Nutrient	Deficiency Symptoms (list 2)	Good Food Sources (list 3)
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Nutrient	Deficiency Symptoms (list 2)	Good Food Sources (list 3)
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1. Look at your MyPlate Analysis report.  What food groups were you deficient in (just consider the general food group, not the sub-groups), if any?
2. Look at the foods you listed in the “good food sources” columns in the tables above. Which would you be willing to add to your diet to help meet the recommendations for the food groups listed in question 1?
3. What is the major health risk associated with a high salt diet?
4. Was your sodium intake classified as “over?”
5. If over, list three foods from your 3-day intake that may have contributed to the excess: