HUN 2201 Assignment: 3 day food and activity

record and evaluation

Food (initial): 5% of course grade
Food (follow-up): 9% of course grade
Activity: 2% of course grade (part of follow-up)
Assigned: Wednesday, 8/31/2016
Initial due: by Wed, Sep 14; may be turned in anytime before then.
50% reduction in grade if turned in after 9/14.
Follow-up: due by Wednesday, Nov 2; may be started and turned in
any time after Chap 8 is finished. 50% reduction in grade if turned in
after 11/2.
How to complete this assignment:
1. Set up iProfile by creating your individual profile.
2. Initial: Write down EVERYTHING you eat and drink for 3 days: 2
weekdays (M F) and one weekend day (Sat or Sun). Days do not have to be
consecutive.
Initial: Try to eat according to your current perception of eating healthy or
well, but not so differently from your normal; in other words, good days for
you.
Record everything you consume: water, drinks, condiments, cooking oils,
and alcoholic beverages. Carry the paper with you; do NOT attempt to
remember what you ate (or for follow-up: what activities you did) at the end
of the day. Write down exactly how much you ate and the brand name, to
make it easier to find the right product when looking it up. If you open your
mouth to drink or eat, write it down. Include any vitamins you normally
take. If your vitamin is not listed, you can add it by using the create new
food button.
When at home use cup measures & measuring spoons to make your
estimates as close as possible. If you just downed a glass of milk or juice and
didnt measure it, pour water back in the glass to about the same spot and
measure the water.
I do NOT want to see 3 days exactly the same, with the excuse: Well,
thats what I ate those days so that you have less to look up. Variety is
one of the principles of good nutrition.
3. Once you have the 3 days (can start entering as soon as finish first day), enter
them into iProfile: click Food Journal tab, set date, and enter each food.
Remember to put each food in the correct meal.
Its easy to set up a custom food for an item not in the database, just click
create new food and the blank fields will open for you to enter data from
the label on the package.
If its a recipe made by you, consider this link. Once you enter the recipe
ingredients, it provides a Nutrition Facts label from which you can transfer
the data to the iProfile program.

http://caloriecount.about.com/cc/recipe_analysis.php Be sure to
estimate servings.
Then print all 3 days of food using Food Journal summary under the
Reports tab (print 2-sided to save paper). If you use the wizard to print,
select view by meal. Do NOT turn in the Intake spreadsheet, it is too
long, and I WILL count off points.
4. Print the report Intake compared to DRI, choosing Basic View format;
be sure the range includes all 3 of your days. [Left calendar at
top of page is start day; right calendar is end day] (Again, print two-sided if
possible).
5. On the right side of your printed report, circle:
a. the percent for each nutrient <50% or >200% (<50% means 49% and below;
>200% means 201% and above). Each of these circled nutrients will be
brought forward to the comparison chart. The circling is simply to help you
find them all; AND
b. on the same Intake compared to DRI report, circle the following three
nutrients :
saturated fat
cholesterol
trans fat
ONLY IF they are shown as below or above on your report, which indicates
they are out of range. (within is within range and should not be added to
comparison chart.) Each of these three circled nutrients will also be
brought forward to the comparison chart, IF they were below or above
(out of range).
If the nutrient was below recommended range on the report, type below in
the <50% column. If the nutrient was above recommended range on the
report, type above in the >200% column on the Comparison chart.
6. Print the whole Comparison chart (shown below), and type in your results for
each nutrient out of range, but ONLY for the first 4 columns (columns go
up/down). Do NOT print the My DRI report from software. Goal:keep the
comparison chart available as we move through the vitamin & mineral chapters,
filling in columns 5, 6, 7, and 8 by hand in class. So make the empty cells TALL
enough to write in, and print 1-2 empty rows. It is acceptable to hand write in
these sections only.
Comparison chart: Initial (please delete examples before adding your items)
1.
Nutrie
nt

2.
Your
actu
al
inta
ke

3.
<50
% or
belo
w
DRI

4.
>200
% or
abov
eDRI

5. If
>200%
or
above
write in
UL

6.
Appr
opriat
e?
Y or
N

7.
State a
health reason
that is
consistent w/
%
and why is OR
not
appropriate.

8. If not
appropriate, how
to change to
improve, using a
food you are
willing to eat
(plant-based if
possible)

(exampl
e)

Vit D
Sodium

7 g
4000
mg

49%
267%

(Rows should be added to chart to accommodate ALL nutrients over or under

DRI; rows go across)

*7. If protein based on body weight is >200%, calculate both of the

following, using Intake compared to DRI report information:
(a) Write in _______ grams protein [under My Intakes]
Calculate your kg: your body weight in pounds________ /2.2 = _______kg
Now: _____ g protein divided by _______ kg =_______g protein/kg BW (max
one decimal)
(We will discuss recommended amounts in the Protein (Ch 6) and Fitness
(Ch 10) segments)
(b) % total kcal coming from protein:
Same ______ grams protein as in (a) x 4 kcal/g = _______ kcal from protein.
Then, _______ kcal from protein divided by the 3-day average kcal
__________ [under My Intakes] = ________% total kcal from protein (max one
decimal)
(We will discuss recommended % of kcal from protein in chapter 6.)
8. Maximum of 5 pages/papers total; 6th page counts off 5 points. Do not
print a cover page or put in a report cover. Please highlight your name
on the top right of front and evaluation pages.
9. Print this evaluation chart, and set it on the FIRST page. (Minus 5 pts if
eval chart not printed)
Evaluation of initial assignment:
Food (initial)

Name:

1. Three complete days of food records: 2 weekday, 1 weekend,

showing variety
2. Intake compared to DRI report which includes all 3 days
3. Comparison chart [ONLY columns 1-4] filled in for EACH
nutrient <50% or > 200%, and any of 3 listed nutrients that are
noted as below / above
(*Protein calculations; if required and not included, minus 10
points.)
Total points (=5% of course grade)

Point
s

Your
s

50
30
20

100

Place sections in this order: Evaluation chart, food logs, Intake

compared to DRI, Comparison chart, (if required, protein
calculation).

Follow-up: (due 11/2)

All of the initial 3 days with handwritten notes in columns 5, 6, 7, and 8,
should be turned in with follow-up.
1. (May start data collection after Chap 8 finished): Weigh yourself at the start
of the three day collection, then weigh yourself again at the end of data
collection, on the same scale, preferably at the same time of day. Write down
EVERYTHING you eat and drink and ALL your activities for 3 NEW days: 2
weekdays and one weekend day, just like you did initially, except: Incorporate

food changes you feel are appropriate, based on the DRI

percentages of the initial 3 days, and what youve learned. Enter all
foods just as before.
2. Changes table. Add rows as needed. All entries should be typed, cells will
expand.
[Please delete examples before adding your items]

Each nutrient out of

range on initial
collection and %
nutrient initially

Change made in food

(not supplements)
consumed

What happened? [Show

new %] (Ex: nutrient now
in range, was under now
over, etc)

Ex: Vit E was 20%

[what you ate

differently on follow-up
3-days for this
nutrient]

Ex: Now 89% - within range!

Total nutrients out Total nutrients out

What happened? [a general
overview of what you changed]
of range initially:
of range on follow[a number]
up: [a number]
Compare your total nutrients out of range on initial collection to total out of range
on follow-up, as noted above in last row. No matter how many rows you add,
maintain this comparison as the last row in the chart.
3. ALL activities means 24 hours: note the time spent sleeping and
EVERYTHING you did while awake. Minimum accepted without points off is 23
hours each day. OK to condense same activities (ie, 15 mins walking earlier in day
+ 10 mins walking later). One point of evaluation is complete days of activity.
Then enter each activity using the Activity Journal button.
4. Then print all 3 days of food and activity using Food Journal and Activity
Journal under the Reports tab (print 2-sided to save paper). Do NOT turn
in the Complete Intake spreadsheet, it is too long, and I will count off points.
5. Print the new report Intake compared to DRI; being sure the range
includes all 3 of your days. (Again, print 2-sided if possible). On the right
side of your printed report, circle the percent for each nutrient <50% or >200%
(<50% means 49% and below; >200% means 201% and above).

Each of these circled nutrients with a number % will be brought forward

to the comparison chart.
Now on the same Intake compared to DRI report, circle these three nutrients :
saturated fat
cholesterol
trans fat
ONLY IF they are shown as below or above on your report, which indicates
they are out of range. (within is within range and should not be added to
comparison chart.)
Each of these three circled nutrients below or above should also be
placed in the comparison chart.
If the nutrient was below recommended range on the report, type below in
the <50% column. If the nutrient was above recommended range on the
report, type above in the >200% column on the Comparison chart.
6. Type in the % DRI in the appropriate column for each nutrient on the Intake
compared to DRI that is <50% or > 200% of DRI, and fill in columns 5, 6, 7, and
8 below by typing. If not appropriate, type in at least 1 FOOD source that could
be added (or omitted) to correct the nutritional inadequacy/overage. Give
emphasis to plant-based foods, using foods you would really eat! OK to write
water for low moisture .
7. Do not print a cover page or put in a report cover. Please highlight your
name at the top right of front and evaluation pages.
Comparison chart:
1.
2.
3.
Nutrien Your <50
t
actu %
al
DRI
inta
ke
(exampl
es)

Vit D
Sodium

Follow-up (please delete examples before adding your items)

4.
5. If 6.
7.
State a
8. If not
>200 >200 Appr health reason
appropriate, how
%
%
opria that is
to change to
DRI
write te?
consistent w/ % improve, using 2
in UL Y / N and why is OR
foods you are
not
willing to eat
appropriate.
(plant-based if
possible)
7 g 49%
N
Vit D deficiency
Replace (food from
leads to
your intake) with
(food) to improve
Vit D
2000
267% 2300 N
Sodium excess
Replace (food from
mg
mg
contributes to
your intake) with
(food) to reduce
sodium

(Rows can be added to chart to accommodate ALL nutrients over or

under DRI. How to change to improve answers CANNOT be Take a
vitamin pill to increase nutrient, but may be take vitamin less
frequently to decrease.)

*8. If protein based on body weight is >200%, calculate both of the

following, using Intake compared to DRI report information:
(a) Write in _______ grams protein [under My Intakes ]
Calculate your kg: your body weight in pounds________ /2.2 = _______kg
Now: ______ g protein divided by _______ kg =_______g protein/kg BW
(max one decimal)
(You now have some recognition of how your protein intake compares to
recommended intakes. So answer these 4 questions:
1. Is your protein intake greater than 2.0 g/kg? _____ Y or N
2. (Skip if #1 was No) If yes, is your body able to use the amount over
2.0g/kg as STRUCTURE (muscle, bone, etc), or is it being used as energy
(kcal)? _____________________________ and provide the page(s) in the text
(or headings from ebook) that provide evidence. Pages:
___________________
(b) % total kcal coming from protein:
Same ______ grams protein as in (a) x 4 kcal/g = _______ kcal from protein.
Then, _______ kcal from protein divided by the 3-day average kcal
_________ [under My Intakes] = ________% total kcal from protein (max one
decimal)
3. Is your % of total kcal from protein greater than 25%? _____ Y or N
4. (Skip if #3 was No) If Yes, is it useful to your health and your bank
account to consume this level of protein?
______________________________________________________________
Pages from text (or headings from ebook) that support your discussion:
____________________________________
9. Activity calculations
Overall goal: Compare your average kcal intake to your average activity output
for the 3 days.
Food: Bring the kcal number from the My Intake column at the top of the Intake
compared to DRI report and put it in the box labeled Food total (kcal in) [A].
This number is already an average. Do not multiply by 3.
Activity: From the right most Calories Expended column of the Activity
Journal Summary report:
Show your work:
Very last number in row Totals: _______ kcal
Subtract rest of days _______ kcal (rest of days may not show in report if all
recorded days together)

result

_______ /

3 (days for average) = ___________

kcal out [B]

Food total
(kcal: in)
[A]

Activity total
(kcal: out)
[B]

Difference
(in minus
out, A - B)

Divide difference by
3500 (kcal to lose or
gain 1 pound)

[note + or
-]
decimal)

(max 1 digit after

10. Then, answer these two questions:

1. (Circle answer) Based on the last number in the above chart, should you have
been
a. losing, (activity > food)
b. maintaining
[for this project, maintaining is a number within range: (-0.5 -0.3 -0.1 0 +0.1
+0.3 +0.5)]
c. gaining? (food > activity)
2. Now, what has actually happened on your scale over these three days; is this
number close to reality? (graded simply by whether you answered, as each person will be different)
11. Print evaluation section.

Evaluation of
Food

follow-up assignment:

Name:

1. Three complete days of food records, 2 weekday, 1 weekend,

showing variety
2. Intake compared to DRI report which includes all 3 days
3. Changes table filled in, printed
*Protein calculation and 2-4 questions. If required and not included,
minus 15 points
4. Initial Comparison chart (info written in class) filled in for EACH

Point Your
s
s
20
20
20
20

nutrient <50% or > 200%

5. Follow-up Comparison chart filled in for EACH nutrient <50% or

> 200%, and any of 3 listed nutrients that are noted as below /
above
Total points for food (=9% of course grade)
Activity
1. 3 complete days of realistic activities for same days as food
records
2. Activity calculations comparing kcal in/out with differences
calculated
3. Answer activity question #1 correctly; answer activity question
#2
Total points for activity (=2% of grade)

20
100
50
30
20
100

Print 2-sided: anything more than 8 pages for follow-up section will be
graded down by 5 points. (Total pages [pieces of paper] for both sections max
of 13.)

Place sections in this order: Evaluation chart, food logs, activity logs,
activity calculations, follow-up Intake compared to DRI, changes table,
follow-up comparison chart, (and if required, protein calculation). Entire
Initial 3-day should be stapled underneath Follow-up.
Updated: 8/26/16