NFS 100/101 – Winter 2015
DIET SELF-ASSESSMENT ASSIGNMENT INSTRUCTIONS
Objective: This assignment will enable you to:
Assess your current food/nutrient intake and to suggest realistic changes that you could make to meet nutritional goals and promote good health.
Incorporate topics discussed in class and relate them to your own nutritional intake.
Part 2 Self Analysis – Macronutrients :
The questions to answer for Part 2 are in a document in the Diet Self-Assessment folder in the Week 1 folder on Blackboard and listed on the assignment grading rubric. Type the answers to the questions regarding your macronutrient intake. Answers should be typed, thoughtful, complete, yet succinct. Use the 3-Day Average Food Groups and Nutrients Reports completed in Part 1 to assist with answering questions. Suggestions for changes should be realistic. Your answers should be based on your diet and be your own work. Submit your printed answers in the folder you used for Part 1 with the printouts from Part 1. If you fail to turn in your folder and all previous printouts your assignment will not be graded.
Part 3 Self-Analysis – Micronutrients:
The questions to answer for Part 3 are in a document in the Diet Self-Assessment folder in the Week 1 folder on Blackboard and listed on the assignment grading rubric. Answers should be typed, thoughtful, complete, yet succinct. Suggestions for changes should be realistic. Use the 3-Day Average Nutrients Report completed in Part 1 to assist with answering questions. Your answers should be based on your diet and be your own work. Submit your printed answers in the folder you used for Part 1 and Part 2 with the printouts from Part 1 and Part 2 as well. If you fail to turn in your folder and all previous printouts your assignment will not be graded.
PLEASE NOTE:
ALL PAPERS MUST BE SUBMITTED IN CLASS ON THE DUE DATE.
EMAILED PAPERS WILL NOT BE ACCEPTED.
LATE PROJECTS WILL NOT BE ACCEPTED.
Grading Part 1 = 20 points: Grading will look at the quality of the information put into the program, following directions and handing in all the required print-outs.
Part 2 = 40 points & Part 3 = 40 points each: Grading will be based on the quality of the answers provided, accuracy of the assessment and thoughtfulness. Suggestions for change should be realistic and specific, not vague. If you fail to turn in your folder and all previous printouts your assignment will not be graded.
Diet Self- Assessment Grading Rubric-Part 2 Student Name______________________
Macronutrient Evaluation
Possible Points
Your Points Grains
1. What % of your grains were whole grains? What does MyPlate recommend for whole grains?
Hint: look at the amount of whole grains you ate compared to the total number of grains eaten; show your work or rationale.
2. Write 2 ways to increase your whole grains.
3. What are some obstacles in doing this?
2
2
2
Fruits and Veggies
1. Compare your intake of fruits and vegetables to the intake recommended by MyPlate for each day.
2. Provide 2 suggestions for incorporating more fruits/veggies into your diet.
3. What are some obstacles in doing this?
2
2
2
Protein
1. What is your RDA for protein (.8g Pro/kg)? Show calculation.
Hint: 1 kg = 2.2 pounds; divide your weight in pounds by 2.2 to get kg
2. Are you meeting the RDA for protein? Hint: Look at your 3-day average protein intake and compare to your calculation in #7.
3. What are 2 disadvantages of excessive protein?
2
2
2
Fat
1. How does your daily total fat intake compare to recommendations?
2. Are you excessive in saturated fat and cholesterol intake compared to the MyPlate recommendations?
3. State 2 ways to increase good fat sources and decrease bad fats sources in your diet.
2
3
2
Calories
1. How does your overall caloric intake compare with recommendations?
2. If you continue to eat this way, how will your weight be affected?
3. What is your BMI and what category does this put you in? What does BMI mean?
Hint: can use the CDC BMI calculator,
http://www.cdc.gov/healthyweight/assessing/bmi/index.html
4. What is your desirable body weight? How did you determine this? What are your weight goals (loss, maintain, gain)?
2
2
3
3
Organization, Writing and Grammar
1. 1. Use of complete sentences, correct spelling and proper grammar
2. 2. Quality and completeness of information
2
3
Total Points Possible= 40 points
40
Diet Self- Assessment Grading Rubric-Part 3 Student Name______________________
Micronutrient Evaluation
Possible Points
Your Points Vitamins
1. List all vitamins that are under the DRI for your age group. Additionally, note the vitamins that come < 80% below your DRI. Hint: You have to calculate this.
2. For each vitamin below 80% of the DRI, list deficiencies that can occur if you continue to take less than the DRI.
3. What foods can be added to bring your intake of these vitamins up to 100%?
4. Should you take a vitamin supplement? Why or why not?
5. Are there any vitamins that you are taking greater than the tolerable upper limit (TUL)* ? If so, what is the TUL and what are the side effects of taking getting above the TUL of that vitamin?
*Note: Your textbook has information the TULs available, Appendix A. Make sure to read the footnotes where applicable.
2
4
3
3
2
Minerals
6. List all the minerals are under the DRI for your age group. Additionally, note the minerals that come <80% below the DRI. Hint: You have to calculate this.
7. For each mineral below 80% of the DRI, list deficiencies that can occur if you continue to take less than the DRI.
8. What foods can be added to bring your intake of these minerals up to 100%?
9. Should you take a mineral supplement? Why or why not?
10. Is there any mineral that you are taking greater than the tolerable upper limit (TUL)* ? If so, what is the TUL and what are the side effects of taking greater than the TUL of that mineral?
11. What was your 3-day average calcium intake and how did it compare to the DRI? If it was under the DRI how can you increase your intake?
12. What was your 3-day average iron intake and how did it compare to the DRI? If it was under the DRI how can you increase your intake?
13. What was your 3-day average sodium intake and how did it compare to the recommended intake limit? If it was over the recommended amount how can you lower your intake?
14. What was your 3-day average potassium intake and how did it compare to the DRI? If it was under the DRI how can you increase your intake?
2
3
3
3
2
2
2
2
2
Organization, Writing and Grammar
3. 1. Use of complete sentences, correct spelling and proper grammar
4. 2. Quality and completeness of information
2
3
Total Points Possible= 40 points
40
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