Three-Day Nutrition and Exercise Tracker: Expanded Analysis Worksheet

Name: [Your Name]

Age/Gender: 22-year-old male

Part 1 / MACRO-nutrients

A. What are macronutrients?

Macronutrients are the nutrients that the body requires in large amounts daily for energy
and proper physiological function. These include carbohydrates, proteins, and fats. Each
plays a distinct role in the body. Carbohydrates are typically the primary energy source
and are broken down into glucose to fuel brain and muscle activity. Proteins support
muscle repair, immune function, hormone production, and enzyme activity. Fats provide
a dense energy source and are essential for the absorption of fat-soluble vitamins (A, D,
E, and K). Fiber and water, though not always classified as “energy-providing”
macronutrients, are equally critical in maintaining digestive health, nutrient transport, and
cellular function. Macronutrients are measured in grams and contribute directly to daily
caloric intake (Grosvenor et al., 2021, p. 119). Proper balance among these
macronutrients supports energy balance, prevents disease, and promotes long-term health.

B. Macronutrient Grid

Recommended 3-Day
Over/Under + Relation to RDA &
Macronutrient Range (22 y/o Average
Food Examples Improvements
male) Intake

In range.
Maintain current intake;
293–423g/day (45– Examples:
Carbohydrates 340g focus on complex carbs
65% of 2600 kcal) bananas, cereal,
like quinoa, oats
bread

In range.
58–102g/day (20– Reduce processed fats;
Fat 85g Examples: salmon,
35% of 2600 kcal) add olive oil, nuts
eggs, butter

In range. Maintain intake with

90–105g/day
Protein 100g Examples: chicken, more plant-based
(0.8g/kg x ~75kg)
Greek yogurt sources
 Recommended 3-Day
Over/Under + Relation to RDA &
Macronutrient Range (22 y/o Average
Food Examples Improvements
male) Intake

Under. Examples:
Increase beans, lentils,
Fiber 38g/day 22g broccoli, whole
whole fruits with skin
wheat toast

Over. Examples: Reduce sweetened

<65g/day added
Sugar ~80g (est.) soda, sweet cereal, beverages and snacks;
sugars
granola bars use fruit

Each nutrient plays a vital role. Carbohydrates should primarily come from whole food
sources like vegetables, fruits, and whole grains to provide fiber and micronutrients. Fats
should ideally be mostly unsaturated (from sources like nuts, seeds, and oils). While
protein intake was appropriate, further improving variety by including fish, beans, and
dairy is recommended. Sugar intake was above the safe limit due to beverages and
processed foods, and fiber was below recommended levels due to low intake of
vegetables, legumes, and fruit.

C. Two Macronutrients Analyzed

1. Macronutrient #1: Fiber

Fiber is a type of carbohydrate that the body cannot digest but is vital for digestive health.
I averaged only 22g of fiber daily, while the recommended amount for adult males is 38g.
Fiber helps regulate bowel movements, lower cholesterol, control blood sugar, and
maintain a healthy weight. My low fiber intake was likely due to inconsistent
consumption of whole fruits, vegetables, and legumes. Foods like white bread and white
rice, though high in carbs, contain very little fiber. To improve, I need to replace refined
carbs with whole grains such as brown rice and quinoa. I could also increase my intake of
legumes (like lentils and black beans), vegetables (like kale, carrots, and broccoli), and
fruits with edible skin (like apples and pears). Eating more high-fiber breakfasts like
oatmeal and using whole grain pasta would also help bring my intake closer to the
recommended range.

2. Macronutrient #2: Sugar

My estimated sugar intake was about 80g daily, exceeding the recommendation of no
more than 10% of total calories from added sugars (which equals ~65g in a 2,600-calorie
diet). High sugar intake is linked to elevated risk of obesity, type 2 diabetes, and
cardiovascular disease. Most of my sugar came from soda, sweet breakfast cereals, and
granola bars. These items are common in many young adults’ diets but are energy-dense
and nutrient-poor. To reduce sugar, I need to limit processed snack foods and sweet
drinks. Switching to unsweetened tea, sparkling water, or regular water instead of soda
would make a major difference. I can also select cereals with lower sugar content and use
fruit to satisfy cravings. Reading nutrition labels and cooking more meals at home would
also help avoid hidden sugars in sauces and packaged meals.

Part 2 / MICRO-nutrients

A. What are micronutrients?

Micronutrients are nutrients required in small amounts that are essential for normal
growth, metabolism, and physiological functions. They include vitamins and minerals,
which the body cannot produce in sufficient quantities and must obtain from food.
Micronutrients support everything from bone health and red blood cell production to
immune function and DNA synthesis. Even though they do not provide calories, their
absence can result in severe deficiency diseases like scurvy (vitamin C), anemia (iron), or
osteoporosis (calcium and vitamin D). While macronutrients provide fuel, micronutrients
ensure the systems that use the fuel are functioning properly (Grosvenor et al., 2021, p.
127).

Water and Sodium Balance

(1) Balance of Sodium and Water

My average sodium intake over three days was about 2,667 mg/day, which is slightly
above the recommended maximum of 2,300 mg/day. Meanwhile, my average daily water
intake was only 6.3 cups, which is significantly below the recommended 15.5 cups/day
from all sources. This means that my sodium intake is not only high but also not being
properly balanced with enough hydration, which increases the strain on kidneys and
blood pressure regulation systems.

(2) Why It Matters

Sodium is needed for nerve function and fluid balance, but excessive intake can raise
blood pressure and risk of heart disease. Inadequate water intake worsens the effects of
sodium by reducing the body’s ability to excrete excess salt. When sodium accumulates,
it draws water into the bloodstream, increasing blood volume and pressure. Chronic
dehydration and high sodium levels can lead to long-term kidney issues and
hypertension. It's vital to reduce salt-heavy foods (e.g., processed meals, fast food,
snacks) and increase water to maintain a healthy balance (Grosvenor et al., 2021, p. 139).
(3) Water Intake
Day 1: 6 cups
Day 2: 8 cups
Day 3: 5 cups
Average: (6 + 8 + 5) ÷ 3 = 6.3 cups/day
Recommended: 15.5 cups/day
This shows a deficit of over 9 cups/day. I can increase intake by carrying a water bottle,
drinking with every meal, and avoiding dehydrating beverages like soda.

(4) Sodium Intake

Day 1: 2,700 mg
Day 2: 2,200 mg
Day 3: 3,100 mg
Average: (2700 + 2200 + 3100) ÷ 3 = 2,667 mg/day
Recommended: Less than 2,300 mg/day
Reducing processed foods and checking labels for sodium content would help bring this
down.

B. Other Micronutrients to Monitor

Mineral: Zinc
(1) Zinc is crucial for immune system performance, wound healing, DNA formation, and
cell division. It also supports proper growth and development, especially during
adolescence and early adulthood.
(2) Zinc provides the foundation for over 100 enzyme reactions and contributes to
healthy skin and taste perception. A deficiency can impair healing and increase
susceptibility to infection.
(3) Good dietary sources include beef, pumpkin seeds, and fortified breakfast cereals.

Vitamin: Vitamin D
(1) Vitamin D is essential for calcium absorption and bone health. It also plays a role in
immune system regulation and may reduce the risk of chronic diseases.
(2) It enhances bone mineralization by helping regulate calcium and phosphorus levels in
the blood. Deficiency can lead to rickets in children or osteomalacia in adults.
(3) Food sources include fortified milk, fatty fish like salmon, and egg yolks. Sunlight
exposure also stimulates vitamin D synthesis in the skin, which is a unique trait among
vitamins.
Part 3 / Exercise

A. (1) Was it on target with your goal? Explain.

Over the three-day tracking period, I exercised on two of the three days. Activities
included a 20-minute walk on Day 1, a 30-minute jog on Day 2, and 15 minutes of
bodyweight strength training (push-ups, squats) on Day 3. This amounted to 65 minutes
total. While this is a decent baseline, it fell short of my personal goal of 45 minutes of
moderate to vigorous activity every day. Ideally, I would be more consistent across the
week and increase the intensity of my workouts, especially on days when I have more
time. Poor time management and getting distracted by screens and other commitments
were major reasons for the shortfall. I plan to improve by scheduling my workouts earlier
in the day and setting daily reminders.

(2) What is your target goal (regardless of if you exercised or not). Explain.

My personal goal is to exercise at least 5–6 days per week for 45–60 minutes each day.
This includes a mix of strength training, aerobic conditioning, and active recovery. I aim
to build lean muscle mass, improve my endurance, and maintain a healthy body weight.
I’m also trying to reduce my screen time by substituting some of it with light physical
activity like walking, stretching, or quick calisthenics sessions at home. Consistency is
more important than intensity for me right now, so developing a strong routine is key.
Long term, I want to build up to more challenging strength workouts and run a 5K.

B. (1) Does it meet the recommended minimum for your age and weight? What are the
exercise recommendations for you? Explain.

No, my current activity levels do not meet the recommended minimum. The CDC and my
textbook both recommend that adults ages 18–64 get at least 150 minutes of moderate-
intensity aerobic activity each week, or 75 minutes of vigorous activity, plus muscle-
strengthening exercises at least two times per week (Grosvenor et al., 2021, p. 253). With
only 65 minutes total in three days, I am falling behind the target. To improve, I need to
exercise daily or at least 5 days per week, alternating between cardio and strength
training. For my age and weight (22 years old, average build), these recommendations are
both manageable and beneficial. Regular physical activity also improves mental health,
sleep, and concentration — all things I could benefit from.

(2) Provide information and examples of types of exercise. Explain.

There are two major categories of exercise: aerobic and anaerobic. Aerobic exercises
improve heart and lung function and involve steady, rhythmic movements over time.
Examples include brisk walking, jogging, biking, dancing, swimming, and hiking. These
exercises help burn calories, increase endurance, and support cardiovascular health.
Anaerobic exercises, by contrast, involve short, intense bursts of effort and build strength
and muscle mass. Examples include sprinting, push-ups, squats, planks, deadlifts, and
high-intensity interval training (HIIT). Including both types of exercise creates a balanced
routine that targets both cardiovascular fitness and muscular strength. I plan to include
both in my weekly schedule by running on alternate days and strength training 2–3 times
per week.

(3) What is the difference between anaerobic and aerobic exercise? Explain.

The main difference between aerobic and anaerobic exercise is how the body generates
energy. Aerobic exercise uses oxygen to produce energy over longer durations of time.
It’s great for building endurance, burning fat, and improving heart and lung health.
Activities like jogging, swimming, and cycling are aerobic. Anaerobic exercise, on the
other hand, does not use oxygen in the same way. It relies on energy stored in the
muscles and is used during short bursts of high-intensity activity. Anaerobic workouts
help with strength, power, and muscle gain. Examples include weightlifting, sprinting,
and jumping rope. Both types are essential for overall fitness. Incorporating both keeps
your routine varied and supports multiple aspects of health and wellness.

Part 4 / Summary

A. How Can I Improve My Diet and Health?

1. Use Local and Whole Foods

Purchasing seasonal, local produce reduces environmental impact and often results in
fresher, nutrient-rich foods. Including items like local apples, spinach, and root
vegetables can replace processed snacks.

2. Meal Preparation
Planning meals in advance reduces dependence on takeout. Cooking large, balanced
meals ahead of time ensures better portion control and nutrient balance. Meal prep allows
for better integration of vegetables, whole grains, and lean proteins.

3. Increase Daily Activity

Instead of driving to nearby locations, I can walk or bike to increase daily activity
without scheduling formal exercise. Even short walks after meals help regulate blood
sugar and aid digestion.

B. Diseases and Their Relationship to My Diet

1. Type 2 Diabetes
My elevated sugar intake increases my risk for insulin resistance and eventually type 2
diabetes. Sweetened cereals and sodas are key contributors. Replacing these with high-
fiber options like oatmeal and water would help reduce risk.

2. Hypertension
With sodium intake consistently above 2,300 mg/day, I am at risk for developing high
blood pressure. Fast food and processed meals contribute the most sodium. Reading
labels and preparing more meals at home can reduce this exposure.

3. Colon Cancer
Low fiber intake can increase the risk of colon cancer by slowing digestion and
increasing time for carcinogens to remain in contact with intestinal walls. Increasing fiber
from whole grains, fruits, and beans could protect against this risk.

References

Grosvenor, M. B., Smolin, L. A., & Christoph, L. R. (2021). Visualizing Nutrition:

Everyday Choices (5th ed.). John Wiley & Sons.
Centers for Disease Control and Prevention. (2023). Physical Activity Guidelines for
Americans.

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Three-Day Nutrition and Exercise Tracker: Analysis Worksheet

Name: [Your Name]

Age/Gender: 22-year-old male

Part 1 / MACRO-nutrients

A. What are macronutrients?

Macronutrients are the foundational nutrients the body requires in large amounts daily to
function properly and sustain life. These include carbohydrates, fats, and proteins, each of
which contributes to overall energy intake in the form of calories. Carbohydrates and
proteins each supply 4 calories per gram, while fats provide 9 calories per gram, making
fat the most energy-dense macronutrient. While all three are essential, the balance among
them matters greatly depending on a person’s age, sex, activity level, and health goals.

Carbohydrates are primarily used for energy, especially during high-intensity activities
and for brain function. Complex carbs like whole grains and vegetables are ideal due to
their fiber and micronutrient content. Fats not only serve as a long-term energy reserve
but also play roles in hormone synthesis, insulation, and the absorption of fat-soluble
vitamins. Protein, composed of amino acids, is necessary for muscle growth, tissue
repair, enzyme function, and immune responses. The body also needs adequate fiber,
which aids digestion, helps control blood sugar, and lowers cholesterol, although it does
not contribute calories. Water, though calorie-free, is also essential and considered by
some sources as a macronutrient due to the large quantity required. Understanding how
these macronutrients function allows us to make balanced dietary choices that promote
health and prevent chronic disease (Grosvenor et al., 2021, p. 119).

B. Macronutrient Grid
Recommended 3-Day
Over/Under + Relation to RDA &
Macronutrient Range (22 y/o Average
Food Examples Improvements
male) Intake

In range.
293–423g/day Prioritize complex
Examples: white
Carbohydrates (45–65% of 2600 340g carbs; reduce refined
rice, apples,
kcal) options like white bread
granola

Fat 58–102g/day (20– 85g In range. Lower saturated fat by

 Recommended 3-Day
Over/Under + Relation to RDA &
Macronutrient Range (22 y/o Average
Food Examples Improvements
male) Intake

Examples: peanut
choosing leaner meats
35% of 2600 kcal) butter, eggs,
and avocado over butter
burgers

In range.
Maintain current levels;
90–105g/day Examples: chicken
Protein 100g could increase plant
(based on 0.8g/kg) breast, Greek
proteins like lentils
yogurt

Under. Examples: Boost legumes, fruit

Fiber 38g/day 22g lettuce, corn, with skin, oats, chia
cereal seeds

Over. Examples: Cut down sweetened

Sugar <65g/day (added) 80g (est.) soda, candy, iced drinks; replace snacks
coffee with fresh fruit

The grid shows a fairly balanced intake overall but reveals critical areas for improvement,
notably sugar and fiber. Sugar exceeded daily recommendations, while fiber was well
below optimal levels. Reducing sugar and increasing fiber can work synergistically, as
whole foods often contain both less sugar and more fiber naturally. An example would be
replacing a sweet granola bar with an apple and almonds, which provide natural sugar,
fiber, and healthy fat.

C. Two Macronutrients Analyzed in Detail

1. Fiber
Fiber is essential for maintaining digestive health, promoting satiety, and regulating
blood sugar levels. The average intake of 22g was significantly below the recommended
38g for men aged 19–30. This shortfall increases risk for constipation, weight gain, and
even colorectal cancer. It may also affect cholesterol levels and blood pressure. My low
fiber intake stems from a lack of whole plant-based foods in my diet. For example, I
frequently consumed white rice and white bread, which are stripped of most of their fiber.
While I had some vegetables and fruit, the portions were not substantial enough.

To meet the RDA, I need to consume about 5–6g more per meal. Some easy additions
include adding flaxseed to smoothies, snacking on roasted chickpeas, using whole wheat
bread, and eating more berries. Fiber-rich meals not only benefit digestion but help with
long-term weight management by increasing satiety, which can prevent overeating.

2. Sugar
Sugar intake was about 80g/day, exceeding recommendations for added sugars. This high
intake contributes to increased risks for metabolic syndrome, obesity, and tooth decay.
The excess largely came from soda, sweetened coffee drinks, and processed snacks.
Although I wasn’t consuming excessive dessert items, these seemingly small daily
beverages added up. For example, one 16 oz soda contains around 44g of sugar — more
than two-thirds of the daily limit.

Cutting sugar begins with awareness. Switching soda for water or tea and choosing plain
yogurt over sweetened ones would be small but impactful changes. Craving something
sweet? A banana with peanut butter satisfies while adding fiber and healthy fats. Reading
nutrition labels more carefully, especially on drinks and cereals, is another vital step.

Part 2 / MICRO-nutrients

A. What are micronutrients?

Micronutrients include all essential vitamins and minerals. They’re required in much
smaller quantities than macronutrients but are equally vital. A deficiency in even one
micronutrient can lead to serious health issues, including fatigue, cognitive decline, or
weakened immunity. Unlike macronutrients, micronutrients don’t provide calories.
Instead, they support nearly every physiological function — from red blood cell
production (iron, vitamin B12) to bone health (calcium, vitamin D) and antioxidant
defense (vitamin C, selenium).

A balanced diet full of diverse fruits, vegetables, nuts, dairy, lean proteins, and whole
grains generally covers most micronutrient needs. However, skipping food groups or
consuming mostly processed foods often results in micronutrient gaps, as these foods are
often stripped of their natural vitamins and minerals during manufacturing (Grosvenor et
al., 2021, p. 127).

Water and Sodium Balance

(1) Balance:
Water intake was 6.3 cups/day, falling far short of the 15.5 cups recommended for men
my age. Sodium intake, meanwhile, was consistently over the 2,300 mg threshold. The
imbalance can lead to dehydration, high blood pressure, and kidney strain. Without
enough water to flush out excess sodium, the body retains fluids and raises blood
pressure.

(2) Importance:
Sodium regulates fluid levels and nerve signaling, but too much can damage arteries and
increase stroke and heart attack risk. Low water intake worsens this by making the blood
more concentrated and taxing the kidneys. Water also aids temperature regulation, joint
cushioning, and nutrient transport. Chronic underhydration may cause fatigue, poor
concentration, and increased risk of urinary tract infections or kidney stones.

(3) Water Math:

Day 1: 6 cups
Day 2: 8 cups
Day 3: 5 cups
Average: 6.3 cups/day vs. Recommended: 15.5 cups/day
This is a deficit of 9.2 cups. Simple strategies include carrying a refillable water bottle,
drinking a glass of water before each meal, and consuming water-rich foods like
cucumber and watermelon.

(4) Sodium Math:

Day 1: 2,700 mg
Day 2: 2,200 mg
Day 3: 3,100 mg
Average: 2,667 mg/day vs. Recommended: <2,300 mg/day
Reducing sodium can start with avoiding processed meats, packaged meals, and canned
soups. Cooking at home with herbs and citrus for flavor instead of salt can also help
lower intake.

B. Other Micronutrients to Monitor

Mineral: Zinc
Zinc supports immune function, wound healing, and testosterone production. It also
contributes to cell division and DNA synthesis. Deficiency can impair growth, delay
sexual development, and increase infection risk. I likely meet my zinc needs through
beef, fortified cereal, and eggs, but vegetarians or those who rely on processed food may
fall short. Adding pumpkin seeds, oysters, and whole grains can ensure adequate intake.

Vitamin: Vitamin D
Vitamin D aids calcium absorption, immune modulation, and mental health. Deficiency is
common due to limited sun exposure and few natural food sources. I consume some via
fortified milk and eggs, but likely not enough. Adding fatty fish like salmon or a
supplement during winter could help. Symptoms of deficiency include fatigue, bone pain,
and increased infection risk.

Part 3 / Exercise

A. (1) Was it on target with your goal? Explain.

Over the three-day tracking period, I exercised on two of the three days. Activities
included a 20-minute walk on Day 1, a 30-minute jog on Day 2, and 15 minutes of
bodyweight strength training (push-ups, squats) on Day 3. This amounted to 65 minutes
total. While this is a decent baseline, it fell short of my personal goal of 45 minutes of
moderate to vigorous activity every day. Ideally, I would be more consistent across the
week and increase the intensity of my workouts, especially on days when I have more
time. Poor time management and getting distracted by screens and other commitments
were major reasons for the shortfall. I plan to improve by scheduling my workouts earlier
in the day and setting daily reminders.

(2) What is your target goal (regardless of if you exercised or not). Explain.

My personal goal is to exercise at least 5–6 days per week for 45–60 minutes each day.
This includes a mix of strength training, aerobic conditioning, and active recovery. I aim
to build lean muscle mass, improve my endurance, and maintain a healthy body weight.
I’m also trying to reduce my screen time by substituting some of it with light physical
activity like walking, stretching, or quick calisthenics sessions at home. Consistency is
more important than intensity for me right now, so developing a strong routine is key.
Long term, I want to build up to more challenging strength workouts and run a 5K.

B. (1) Does it meet the recommended minimum for your age and weight? What are the
exercise recommendations for you? Explain.

No, my current activity levels do not meet the recommended minimum. The CDC and my
textbook both recommend that adults ages 18–64 get at least 150 minutes of moderate-
intensity aerobic activity each week, or 75 minutes of vigorous activity, plus muscle-
strengthening exercises at least two times per week (Grosvenor et al., 2021, p. 253). With
only 65 minutes total in three days, I am falling behind the target. To improve, I need to
exercise daily or at least 5 days per week, alternating between cardio and strength
training. For my age and weight (22 years old, average build), these recommendations are
both manageable and beneficial. Regular physical activity also improves mental health,
sleep, and concentration — all things I could benefit from.
(2) Provide information and examples of types of exercise. Explain.

There are two major categories of exercise: aerobic and anaerobic. Aerobic exercises
improve heart and lung function and involve steady, rhythmic movements over time.
Examples include brisk walking, jogging, biking, dancing, swimming, and hiking. These
exercises help burn calories, increase endurance, and support cardiovascular health.
Anaerobic exercises, by contrast, involve short, intense bursts of effort and build strength
and muscle mass. Examples include sprinting, push-ups, squats, planks, deadlifts, and
high-intensity interval training (HIIT). Including both types of exercise creates a balanced
routine that targets both cardiovascular fitness and muscular strength. I plan to include
both in my weekly schedule by running on alternate days and strength training 2–3 times
per week.

(3) What is the difference between anaerobic and aerobic exercise? Explain.

The main difference between aerobic and anaerobic exercise is how the body generates
energy. Aerobic exercise uses oxygen to produce energy over longer durations of time.
It’s great for building endurance, burning fat, and improving heart and lung health.
Activities like jogging, swimming, and cycling are aerobic. Anaerobic exercise, on the
other hand, does not use oxygen in the same way. It relies on energy stored in the
muscles and is used during short bursts of high-intensity activity. Anaerobic workouts
help with strength, power, and muscle gain. Examples include weightlifting, sprinting,
and jumping rope. Both types are essential for overall fitness. Incorporating both keeps
your routine varied and supports multiple aspects of health and wellness.

Part 4 / Summary

A. Improving My Diet & Lifestyle

1. Eat More Plants

Adding more vegetables and fruits boosts fiber, micronutrients, and antioxidants. A good
rule is to make half my plate fruits and vegetables. Try adding spinach to omelets or
having berries with yogurt.

2. Cook More at Home

Homemade meals allow better control over salt, sugar, and fat. Cooking in bulk on
Sundays can reduce the temptation for fast food. Home-prepped stir-fries, pasta, and
soups can be healthy and affordable.

3. Reduce Processed Foods

Processed snacks are high in sodium and sugar but low in nutrients. I can replace chips
with nuts, switch from sweet cereal to oats, and bring fruit as a snack. Even small
changes lead to big improvements over time.
B. Diseases Related to My Diet

1. Type 2 Diabetes
With an average sugar intake of 80g/day, I’m at elevated risk. Processed foods and drinks
create insulin spikes. By replacing soda with water and snacks with fruit, I can drastically
reduce this risk.

2. Hypertension
Consistent sodium levels over 2,600 mg/day put me at risk for high blood pressure. The
solution includes lowering intake of fast food, frozen meals, and salty snacks. Cooking
fresh meals helps lower sodium naturally.

3. Colon Cancer
Low fiber intake increases colorectal cancer risk due to slower intestinal transit and
increased exposure to potential carcinogens. Increasing beans, whole grains, and leafy
greens can reduce this risk while improving gut health.

References

Grosvenor, M. B., Smolin, L. A., & Christoph, L. R. (2021). Visualizing Nutrition:

Everyday Choices (5th ed.). John Wiley & Sons.
Centers for Disease Control and Prevention. (2023). Physical Activity Guidelines for
Americans.