BIO-319
3 Day Diet Analysis Worksheet
This is one section of the 3 Day Diet Analysis Project. Your submission in LoudCloud must
include all three sections of the assignment in the same drop box as listed in the “3 Day Diet
Analysis Project Instructions.”
This worksheet will guide you through a critical thinking analysis of your dietary intake and
health measures. Please follow the guidelines and complete the information using your
Combination Report PDF from the Diet and Wellness Plus software. Remember, if you have a
high intake in any area, you should scroll down to your intake spreadsheet section of your PDF
report and find the foods that are causing you to intake more of that nutrient than recommended.
If you are lacking nutrients, you must use a reputable reference to verify foods that are healthy
sources of that nutrient. The document will expand as you type into it. You may need to add lines
in the tables. In MS Word, right click on the last row of the table and select “insert” then “insert
row below.”
A. Energy & Macronutrient Intake
Using the Intake vs. Goals section of your PDF, compare your total calories, and grams of
protein, carbohydrates, and fats to the DRI.
Improvement
ideas if needed
DRI My intake Met/High/Low
1500.0 kcal Low
Try to intake
Kilocalories g healthy calories
41.73(g) High
Protein (g) nill
Low
198.34- No
improvement
Carbohydrates (g) 286.49(g)
High Eat less
39.18- fatty food,
minimize
Fat - Total (g) 68.56(g) fast food
B. AMDR
Using the “Macronutrient Ranges” section of your PDF, list your percent of total calories intake
from each and compare against % AMDR.
Improvement
My % AMDR ideas if needed
Distribution Recommendations Met/High/Low
289.841 10%-35% met
Protein kcal nill
693.627 45%-65% Low
kcal Avoid starchy
Carbohydrates food
High Reduce
amount of
fatty food
eaten
Fat - Total 761.567 20%-35%
kcal
Fiber Recommendation My Intake Met/Unmet?
Dietary
fiber 25.0g 12.755g unmet
If you did not meet the recommended amount of fiber, what are three foods that you would
be willing to eat regularly that contain 3 or more grams of fiber per serving?
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Food Serving Size Amount of Fiber (g/serving)
chickpeas ½ cup 6.2g
artichoke ½ cup 8g
Fat Intake
Using the “fat breakdown” section of your PDF, list your percent of total calories from each fat
and compare against the American Heart Association % recommendations. Briefly list ideas for
improvement.
AHA % If out of range, what foods
My Source of Recommendations should be reduced or increased
Fat (% of total
calories) (% of total calories)
Should reduce amounts of
fast food because it contains
more grease than homemade
Saturated Fat 14.4 <7%
82%
Monounsaturated . 10-15% Eat more avocados and nuts
Fat 031
%
eat some sunflower seeds fish
Polyunsaturated . 7-10%
Fat 034
%
Trans Fat . <1%
225 Intake fish.
%
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Essential Fatty Acid Intake
Omega-3 0.25% Fish and nuts
Omega-6 0.75% corn and lettuce
C. Vitamin and Mineral Intake- This section of the analysis is to be an assessment of your
dietary intake of vitamins and minerals. Be sure you have not included any vitamin or
mineral supplements that you take in your computer analysis. (Use the “Intake vs. Goals” bar
graph section of your PDF for information).
Fill in the following table to compare your average daily intake to the recommendations. Indicate
whether your average intake was less than 70% of the DRI (-), more than 200% of the DRI (+),
or close to (=) the DRI (70-200%). No hard and fast guideline for the range of acceptable
intakes exists. Instead, what is considered too high or too low varies from nutrient to nutrient.
The range of 70-200% does, however, assure intakes above minimum requirements and below
upper tolerable limits. For those nutrients below 70% of the DRI describe the deficiency
concerns. For those >200% DRI give the UL and list the toxicity concerns.
Align the order of this table to the order of nutrients in your Diet & Wellness Plus PDF
Vitamin Average %RDA --,+,= UL Deficiency or Toxicity concern
intake
(units) RDA
(units)
muscle loss, weight drop
1. Thiamin .149mg 1.10 13.52 -
mg 7%
soreness of throat
2. Riboflavin .05mg 1.10 4.509 -
mg %
3. Pyridoxine .661mg 14mg 4.742 - Seizure
%
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redness, acne
4. Niacin .066mg 1.30 5.087 -
mg %
Anemia, bones tissues
5. Cobalamin 0 2.40 0% - deterioration.
(vit B12)
micro
gram
s
Anemia, diarrhea,
6. 49.60 400 12.4% - confusion, depression
Folate(DFE)
microgra micro
ms gram
s
7. Vitamin C 113.212 75mg 150.9 = Scurvy
mg 49%
8. Vitamin D 0 15 0% - Osteoporosis, rickets
microgra micro
ms gram
s
9. Vitamin A 16.533 700 2.362 - Acne, hyperkeratosis
(RAE) %
microgra micro
ms gram
s
10. Vitamin A 2629.152 2333 112.6 = Loss of vision.
(IU) IU 94%
IU
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Weak immunity.
11. Vitamin K .165 90 .184% -
microgra micro
ms gram
s
Peripheral neuropathy,
12. Alpha- .066mg 15mg .441% - retinopathy, ataxia, skeletal
myopathy, impairment of
Tocoph immune system
erol
In your own words, provide a brief (1-2 sentences) explanation of each deficiency or
toxicity listed in the table.
● · Thiamin deficiency: it causes weakness, fainting, weight loss, loss of
muscle and balance, body momentum..
● · Riboflavin Deficiency: Can cause a sore throat and redness & sores on mouth
● · Niacin deficiency: Can lead to Rashes, diarrhea, dementia.
● · Vitamin B6 deficiency: Can lead to depression, confusion, and seizures.
● ·Folate deficiency: Can lead to anemia, diarrhea, confusion, and depression.
List foods and beverages that you currently eat or could consume more often that are good
sources of the vitamins that fell below 70% of the RDA (do not list foods that you would not
eat). List at least 5 foods or beverages per vitamin.
Vitamin: Healthy food sources (serving size) Reputable Source
[Link]
Thiamin ½ green peas, orange mic/mine rals
[Link]
Riboflavin 1 slice of multigrain bread, brocolli
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mic/mine rals
[Link]
Niacin 3 ounces of turkey, 200g of beef mic/mine rals
[Link]
Pyridoxine (Vit 1 ounce nuts, grapes. mic/mine rals
B6)
[Link]
Cobalamin 8 ounces milk, 3 ounces salmon, mic/mine rals
(vit B12)
[Link]
Folate (DFE) ½ cup spinach, 1 slice of bread, 6 ounces of orange juice mic/mine rals
[Link]
Vitamin D Egg yolk1 packet oatmeal mic/mine rals
[Link]
Vitamin A Mango, , 1 tablespoon butter, 1 egg mic/mine rals
(RAE)
[Link]
Vitamin K 1 cup kale, l, 1 cup lettuce, ¼ cup parsley mic/mine rals
[Link]
Alpha- 1 ounce pecans, 1 cup cranberry juice, 1 ounce sunflower mic/mine rals
Tocopherol (vit seeds, 1 tbsp canola oil, 1 ounce peanuts
E)
Align the order of this table to the order of nutrients in your Diet & Wellness Plus
PDF
Mineral Average RDA/AI % --, UL Deficiency or Toxicity concern
intake +,=
(mg) (include RDA
units)
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1. Calcium 266.67 1000m 26.66 - Osteoporosis
2mg g 7%
2. Iron 3.243 18mg 18.01 - cardio problems
mg 9%
3. Magnesium 18.187 310mg 5.867 - Cramping, muscle fatigue
mg %
[Link] 330.667 4700mg 7.0 - Weakness,
mg 35
%
5. Zinc .083mg 8mg 1.0 - Loss of appetite, impaired
33 immune system
%
6. Sodium 3318.532 1500m 22 + Weakness, nausea
m g 1.2
35
g
%
In your own words, provide a brief (one or two sentences) explanation of each deficiency or
toxicity concern listed in the table.
·Calcium deficiency: It causes Osteoporosis. weakness in bones.
imbolity.
· Iron deficiency: it can lead to many complex chronic illness
likeweakness lack of blood cells, cramping, less energy/immunity..
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· Magnesium deficiency: It lead to multiple things including nausea, fatigue, and
even cramping or weakness of the muscles.
· Potassium deficiency: it can lead to muscle cramps, fatigue, and weakness.
· Zinc deficiency: Can lead to an impaired immune system and the lack of
appetite which can lead to impaired growth.
List foods and beverages that you currently eat or could consume more often that are good
sources of the minerals that fell below 70% the RDA (do not list foods that you would not eat).
List at least five foods or beverages per mineral.
Mineral Healthy food sources (serving size) Reputable Source
Calcium ½ cup tofu,, orange [Link]
ne rals
Iron 6 oysters, 3 ounces clams [Link]
ne rals
Magnesium 1 ounce cashews, [Link]
ne rals
Potassium ½ cup plus, 1 potato, 1 artichoke, ½ cup [Link]
spinach, ne rals
Zinc 6 oysters, 6 ounces yogurt [Link]
ne rals
D. Balance and Variety. Compare your intake from each group with the recommendations
found in your textbook and comment on what you might do to improve your balance or
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variety. You can also use recommendation information from the [Link] web
sites. Use the MyPlate Analysis section of your PDF.
Goal Intake Met/ Improvement ideas
High/
Low
m
Bread, Cereal, Rice, & Pasta 6 oz e I try to cut down on
Group 6.492oz t startches.
l i couldnt prep my
o vegetable salad.
w
2.5
Vegetable Group cups 1.25 cups
Met
1.5 I love eating fruits
Fruit Group cups 2 cups
met
Meat, Poultry, Fish, Dry Beans 5 oz 8.167 oz Good intake
low I don’t like dairy products.
But i can use them in
different ways.
1 cup
Milk, Yogurt, & Cheese Group 3 cups
high Cut off junk food.
161
Empty Calories kcal 525kcal
F. Eating Behaviors: It’s not just what you eat but where, why, with whom and how that counts
too. Look over your 3-day eating behavior diary and comment on what behaviors surprised you
or what you noticed that you may try to modify now that you are more aware. Discuss at least
three things that were most revealing to you.
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1. I tend to eat more healthy food when I am in positive attitude.
2. I crave sugar when I am stressed.
3. I eat carelessly with friends.
G. SMART Goals. Hopefully this assignment provided some insight into your dietary practices
and nutrient intake. List at least five SMART goals to improve your health as it relates to the
information gleaned from this assignment (Specific, Measurable, Attainable, Realistic, Timely).
Follow with a brief explanation of why this is a good goal.
1. Make a proper time table. Manage time and proper use of it.
2. Set small achievable goals. Start with one fruit a day.
3. Drink more water.
4. Avoid stress by being Productive
5. Have a proper breakfast.
Reputable Sources:
● Textbook
● USDA- United States Department of Agriculture National Agriculture Library
● [Link]
● US National Library of Medicine- Medline Plus
[Link] -Search for any nutrient “in the diet”
● National Institutes of Health- [Link] Search for nutrient (click on
consumer information)
● Advances in Nutrition Review Journal
[Link]
● OSU Linus Pauling Institute Micronutrient Information Center
o Vitamins [Link]
o Minerals [Link]
● USDA Nutrient Database ([Link]
● Diet Analysis Plus
● Academy of Nutrition and Dietetics [Link]
● [Link]
© 2021. Grand Canyon University. All Rights Reserved.
© 2021. Grand Canyon University. All Rights Reserved.
