Nutrition Project Part 3

Use the following information from the Mayo Clinic to evaluate your average daily intake of calories, protein,
carbohydrates, and fat. For the areas where your intake is too high, outline that box (on part 2) in red. For the
areas where your intake is too low, outline that box (on part 2) in yellow.
Girls
Ages 9-13 Recommended Daily Intake
Nutrient
Calories 1,400 to 2,200, depending on growth and activity level
Protein 10 to 30 percent of daily calories (35 to 105 grams for 1,400 daily calories)
Carbohydrates 45 to 65 percent of daily calories (158 to 228 grams for 1,400 daily calories)
Total fat 25 to 35 percent of daily calories (39 to 54 grams for 1,400 daily calories)
Sodium 1,500 milligrams a day
Fiber 20 to 31 grams a day, depending on daily calories and activity level
Calcium 1,300 milligrams a day

Boys
Ages 9-13 Recommended Daily Intake
Nutrient
Calories 1,600 to 2,600, depending on growth and activity level
Protein 10 to 30 percent of daily calories (40 to 120 grams for 1,600 daily calories)
Carbohydrates 45 to 65 percent of daily calories (180 to 260 grams for 1,600 daily calories)
Total fat 25 to 35 percent of daily calories (44 to 62 grams for 1,600 daily calories)
Sodium 1,500 milligrams a day
Fiber 22 to 36 grams a day, depending on daily calories and activity level
Calcium 1,300 milligrams a day

*Now that you have identified areas of your diet where the intake is too high or too low, you will need to
write a one page plan of ways to improve your diet. Consider the following questions to help guide you as you
write your reflection. Not all the questions will apply to you.*

1. What can happen if you consume too many or too few calories for a long period of time?
2. If protein helps to build tissue, cells, and muscles, what happens if you don’t consume enough protein?
3. When you eat more calories from carbohydrate than your body can burn, those carbs turn into fat.
Why would this be a problem?
4. What kinds of foods can you eat more of to meet your RDI for each nutrient?
5. What kinds of foods do you need to eat less of to meet your RDI for each nutrient?
6. If you don’t want to eat less food or change the types of foods you eat, what is another option to stay
healthy?
7. What have you learned from this project?
8. What information do you think you could use to help a family member or friend be healthier?

Due Wednesday, April 10th Turn in all 3 parts (1- Food journal,
2 – Nutrition totals, 3- 1 page written plan of health improvement)