Correctly record your daily food intake and to be able to determine the adequacy or inadequacy of your diet using concepts discussed in class
HUN1201- Food Dairy Assignment
Food Diary Assignment- DUE December 6, 2016
The purpose of this assignment is to correctly record your daily food intake and to be able to
determine the adequacy or inadequacy of your diet using concepts discussed in class.
PART 1: Record your food intake for a period of three days. One of the three days should be a
weekend, since food choices are typically different on the weekends from weekdays. This diary
should include everything you eat and/or drink during this time period.
Things to include are the time of day that you are eating, the portion size, and how the food is
cooked. Don’t forget to include condiments.
Please include your gender and age.
Below are examples of an incomplete recall vs. a complete recall. Please model your assignment
after the complete recall.
– Incomplete recall (points will be taken off)
HUN1201- Food Dairy Assignment
– Complete recall (full points)
PART 2: The three-day diary will then be analyzed for nutritional content using MyFitnessPal
(www.myfitnesspal.com) a free interactive web-based application.
Please include the following in your final report:
Total calories, protein, carbohydrates, total fat, sugar, sodium.
HUN1201- Food Dairy Assignment
Sample daily report:
To view daily report, click on the “View Full Report” button at the bottom of the entry page:
HUN1201- Food Dairy Assignment
To Access Weekly/Monthly reports:
Click on reports in the blue header:
Pick the report you want to view; this example shows a 3-day intake for sodium:
HUN1201- Food Dairy Assignment
Calculate the average sodium intake for 3 days
o Simply add all the amounts consumed and divide by 3:
1545mg+1026mg+1838mg: 4409mg consumed over a 3-day period
3-day average: 4409mg /3 days: 1470mg daily average
Include your RDA and your average intake for the 3-day period for the nutrients on the
table below
RDA My average intake
(3 day average)
Total calories
Protein
Carbohydrates
Total Fat
Sodium 2400mg 1470mg
Sugar
Know your EER and Acceptable Macronutrients Distribution Ranges for macronutrients. o AMDR found in notes
RDA for sodium: 2400mg/ day
RDA for all sugars: less than 25% of your diet
RDA for added sugar: less than 10% of your diet o Naturally occurring sugars, such as those in fruit or milk, are not added sugars. o Specific examples of added sugars that can be listed as brown sugar, corn
sweetener, corn syrup, dextrose, fructose, glucose, high-fructose corn syrup,
honey, invert sugar, lactose, malt syrup, maltose, molasses, raw sugar, sucrose,
trehalose, and turbinado sugar, etc.
Discuss the adequacy or inadequacy of your diet. Do not just hand in the print out from the diet
analysis program, actually discuss your thoughts.
List five things that you can change in your diet in order to live a healthier lifestyle and explain
how you will do this.
Work must be typed, double-spaced, neatly presented, organized and stapled.
A printout of your personalized food diary and analysis, tables with RDA and
average intake, and 5 things you can change in your diet, must be included in
this report.
HUN1201- Food Dairy Assignment
Other Calculations
Total calories/ EER: Estimated Energy Requirement
EER: number of calories needed for a healthy individual to maintain his or her weight
Use the following website for calculations, or you may use the charts below to calculate it
on your own:
o https://moritzcycling.com/eer.cgihttps://moritzcycling.com/eer.cgi
HUN1201- Food Dairy Assignment
Sugar intake example:
If you follow a 1800kcal diet, and you want your sugar intake to be be less than 10% of calories,
how many grams of sugar should you consume daily?
1. First find what is 10% of your daily intake:
a. 1800kcals X 10 / 100= 180kcals
b. You may consume less than 180kcals of sugar per day
2. Convert calories into grams
a. 180kcals/4kcals per gram = Less than 45grams of sugar/day
Therefore, a person following a 1800kcal diet, may consume LESS than 45g of sugar per
day.
Second sugar example:
This example shows a 15% intake of sugars, for a 1510 kcal diet
1510kcals X 15 / 100 = 226.5 kcals should come from sugar
o 226.5 kcals/ 4 kcals per gram = 56.6 grams of sugar per day
o Should consume:
226kcals or 56g of sugar per day, for 15% intake for a 1510 kcal diet
Now that you know how much you should be consuming, calculate your actual intake
Add the grams of sugar consumed: 121g+68g+69g: 258g of sugar consumed over 3 days
Daily average: 258g/3days = 86g of sugar per day
86g x 4kcals: 344 kcals of sugar/day
HUN1201- Food Dairy Assignment
Rubric:
Excellent Good
-5 points
Needs Improvement
-10 points
3-day recalls Modeled after the complete recall,
including specific food item
descriptors, brands, serving sizes,
preparation method.
All items that are “homemade”
should include detailed food
breakdown.
This recall should be separate from
the one printed from MyFitnessPal.
Modeled after the
completed recall, but
missing itemized
foods, brand names,
proper serving sizes
or preparation
methods
Models after the
incomplete recall
Does not itemized
foods
Does not include
brands, proper
serving sizes or
preparation methods
Analyses Includes reports and charts from
the three 24-hour
recalls from MyFitnessPal
Includes partial charts Does not include
charts
RDA Chart Includes the RDA for your
age/gender, includes units for
each nutrient, includes average
intake for the 3 days
Missing 1 or 2 of the
following:
RDA for your
age/gender, units for
each nutrient, average
intake for the 3 days
Missing more than 2
of the following:
RDA for your
age/gender, units for
each nutrient, average
intake for the 3 days
Diet Critique Lists five things that you can
change in your diet in order to
live a healthier lifestyle and
explains how you will do this.
Provides detailed
examples
Lists less than 5 but
more than 3 things
that you can change
in your diet in order
to live a healthier
lifestyle and explains
how you will do this
Provide examples with
minimum details
Lists less than 3 things
that you can change
in your diet in order
to live a healthier
lifestyle and explain
how you will do this.
Does not provide
examples
Paper
Organization
Work must be typed, double-
spaced, neatly presented,
organized and stapled.
A printout of your personalized
food diary and analysis must be
included in this report.
All parts included.
Work partially
presented as stated on
this document
Work not presented
as stated on this
document
Final report should include
Age and gender
Three 24-hour recalls
Intake reports from MyFitnessPal
Completed RDA Table
Diet Critique
