Your Personal Diet Analysis Lecture 10 February 23, 2015 Dr. Wasserman.

Your Personal Diet Analysis

Lecture 10February 23, 2015

Dr. Wasserman

Food & Health 400:104

Purpose of Assignment

To evaluate your own diet by comparing your nutrient intake to your personal Dietary Reference Intakes (DRI’s) for nutrients, and dietary guidelines, which set limits for dietary components such as fat, saturated fat, and sodium.


The Project consists of 3 PartsPart I: Diet Analysis

A. Collection of Data

Keeping a food record

B. Processing Data

Using Supertracker (www.supertracker.usda.gov/)

C. Viewing/Printing Report Results

Part II: Diet Questionnaire

Interpreting Results of the Diet Analysis

Part III: Submission of Project

A. due after class: early submission – March 5th

(+10pts) final submission – March 12th

Food & Health 400:104Lecture 3

A.Collection of Data Record what you eat ON PAPER

• Choose 3 consecutive days to your food intake• One (1) weekend day must be included

• Be sure to record all food and liquids consumed• Include all meal items and snacks and beverages

• Using one Food Record Sheet per day,• identify the meal/snack and the items consumed• description of each item (boiled, fried, diced, etc.)• portion size of each item

Do not include any vitamin/mineral supplements in your food record


Food Record (available on class website)

Meal/Snack Item Description of Item Portion Size /

(B,L,D or S) Quantity


Recording Food Intake Data


Help: Estimating Portion Sizes

Measure, if possible Check net weights and portions on packaging Estimating Tips:

1 cup = a baseball 1 ounce cheese = four dice 3 ounces meat = deck of cards 1 ounce nuts = one handful 1 ounce chips = two handfuls


Meal/Snack/Time Item Description of Item Portion Size (Quantity)

Breakfast 10:15 am

Toast Coffee

White bread Butter Sanka Milk Sugar

2 slices 1 tablespoon 1 cup 2 tablespoons 1 teaspoon

Snack 12:00 noon

Apple Cheese stick

Red delicious Cheddar

1 medium size 1 ounce

Lunch 1:30 pm

Hot dogs Soda

Beef hot dog Rolls Mustard Coke

2 hot dogs 2 rolls 1 teaspoon 1 12 oz glass

Snack 3:00 pm

Peanuts Soda

Roasted, salted Coke

½ cup 1 12 oz glass

Dinner 7:40 pm

Rice Veggie casserole Tea

White, enriched Onion Potato Carrots Peas Tomato juice Eggplant Tea

½ cup 1/8 medium 1 medium 1 cup, grated ½ cup ½ cup ¼ cup 2 8 oz cups

Sample Food Record


What you need to do:1. Tell the program who you are

• Create your profile

2. Input your Food Records into the program• Track your food intake

3. View/Print Selected Reports

B. Processing DataSupertracker calculates your nutrient intake from your food record data.


Creating Your Profile


Tracking your Diet

• Click on the small calendar to enter the date of the first day of your food record

• Enter all foods and beverages from your written record into the Food Tracker for that day.

• Repeat for the second and third days of your food record.


Check Food Input Data

Check each day for errors by viewing table and graph:

Does Calorie total make sense? For example, half a piece of cake=120 Cals., and

5 pieces of cake + 1200 Cals. Be sure you enter 0.5 for one half piece of cake.


Select Print out only these reports:

- Meal Summary (view by meal)- Nutrients Report

- Print 3 day average nutrient report only

C. Printing Reports


Part II. Diet Questionnaire

Questionnaire available on class website

http://foodsci.rutgers.edu/fs104/

Interpreting Results Print out questionnaire Answer all questions

Use information from your Nutrients Report Pay attention to units To understand “Target” values( DRI’s and

Dietary Guidelines) – see textbook.


Dietary Reference Intakes

The analysis compares your intake to: Recommended Dietary Allowances (RDA) for 9

vitamins, 3 minerals and protein (by weight) Adequate Intakes (AI) for 3 vitamins, 6 minerals,

and dietary fiber Estimated Energy Requirements (EER) based

on age, gender, wt., ht., and activity level Acceptable Macronutrient Distribution Ranges

(AMDR) for carbohydrates, fat and protein. (as a percent of Calories)


2010 Dietary Guidelines

Limit non essential components of the diet such as: Saturated fat – <10% of Cals Cholesterol - <300 mg Sodium - <2300 mg (<1500 mg for +51) Alcohol- < 1 drink for women, < 2 drinks for men

(original guidelines < 10% of Cals)

WHO limits refined sugars to < 10% of Cals

New proposals for 2015 Guidelines

May ease or eliminate cholesterol limit but further limit kcalories from sat. fat (10->8%)

May ease salt restriction May put specific limitation on added sugars

Other recommendations from 2010 remain New guidelines finalized at end of this year



Understand the Math: Example

Calculations: How many grams of fat ?

.02 x 250 grams = 5 grams of fat

How many Cals from fat? 5 g x 9 Cals/ g = 45 Cals

What % of Cals come from fat?

45 Cals /125 Cals x 100 = 36%

1 cup of 2% milk: weighs 250 grams has 125 Cals


Part III. Submission of Project

What do You Hand In?Your handwritten or typed food journals 3 pages

Your profile page 1 page Printout of Meal Summary 1-2 pages

Nutrients Report for 3 day Average 2 page report

Completed Questionnaire 5 pages

*Total = no more than 13 pages*


III. Submission of ProjectHow / When to Submit

• DUE in class March 12th

Extra 10 pts. for submitting on March 5th

-MAKE A COPY of the entire assignment

-Place report in 9x12 manila envelope

-WRITE CLEARLY in upper right corner of envelope:• Name & student number• Email address• Course #400:104

Name


Grading

Journal/Reports 20 pts.

Questionnaire 80 pts.

TOTAL 100pts.

(+ 10 extra points for early submission)

Note:

-10 points for each day late after March 12th


See class website for food record forms and step by step instructions

http://foodsci.rutgers.edu/fs104/

Your Personal Diet Analysis Lecture 10 February 23, 2015 Dr. Wasserman.

Documents

food health

food record data

food records

food tracker

food record available

sample food record slide

food record sheet

check food input data