You will begin to analyze your own diet. It will serve no real purpose if you don’t
honestly record what—and specifically how much—you consume. I am posting worksheets and an instruction
sheet on Moodle. If you’ve taken my BIOL
169 course, you’ve seen this sheet before.
It will require you to sign up for caloriecount.about.com or some other similar site. As long as the site calculates all of the nutritional requirements, including vitamins and minerals, you can use what you want.
Yes, there are several other diet trackers on the web, but
caloriecount has been around for decades and has been very reliable. It also does a good job of tracking vitamins
and minerals. It’s a good, basic tool.
Using the instructions on Moodle and caloriecount.about.com,
you will keep track of all of your
intake, including alcohol. Alcohol? Yes—alcohol.
It’s loaded with calories—similar to fat. Remember fat was 9 kcal per gram? Alcohol is 7 kcal per gram! A quick and easy calculator is available at http://rethinkingdrinking.niaaa.nih.gov/ToolsResources/CalorieCalculator.asp The website has other calculators available
as well. NOTE the serving size. A margarita is listed at 4 oz. Without a doubt, the margaritas I’ve seen at
Mexican restaurants are much, much larger than 4 ounces. As always, you must be very careful about
sample size!
You will keep track of your intake from this point forward
until the last day of class. For this
assignment (#10), you will use information from 1/8/15 morning (today,
Thursday) through Sunday after dinner or the last time you eat that day. You will have a total of 4 days of intake
information. From this information,
calculate a 4-day average for each nutrient that caloriecount tracks, including
vitamins, minerals, etc. Caloriecount
has a way that it will do it for you automatically, or, you can do it by hand.
On Sunday, you will analyze as follows:
A)
Adequacy.
Did your (average) intake provide all of the essential nutrients,
energy, fiber, etc?
B)
Balance.
Are you consuming an excess of some nutrients? Are you failing to meet some
requirements? [note, don’t forget to
enter any multivitamins and supplements you are taking]. What should you add to your diet or remove
from your diet to better balance your diet.
C)
Energy control.
Based on your personal goals (gain, lose, maintain
weight), did you consume the correct
kcal to do so? Remember weight loss
should be gradual. I’m hoping the
calculations I did earlier clearly shows you that I can’t lose 10# of what I should lose in a week. Sure, I can
dehydrate myself and dump my liver and muscle glycogen stores, but, my swimsuit
would look the same. I know people want
to believe there is magic, somehow, somewhere.
We can discuss severe cases like The Biggest Loser—but think—what are
they doing most of the day? Exercising!
Those situations are atypical and the people are monitored closely by
physicians every day. Regardless, dieticians recommend 0.5-1.0 pounds of weight
loss per week, with a maximum of 2 pounds.
So, no more than 2 pounds per week—thus no less than 7000 kcal below
your maintenance kcals for a 7-day period.
D)
Nutrient density. Did you consume foods that were energy
dense? What were they? Calcium dense? Iron?
Other examples? Look at the
individual foods on your log and see what they contribute to your total.
E)
Moderation.
Was fat, sugar, and alcohol consumed in moderation? The cafeteria gets blamed for weight
gain. Funny, I’ve never seen Glenda
shove bad pizza down someone’s throat.
Glenda also isn’t encouraging that unfortunate trip to Bubba’s
either.
F)
Variety.
Did you consume something from each food group daily? For each below, don’t just say yes or no—you
must show me how you met the guidelines.
a.
Did you follow the Dietary Guidelines for
Americans (available in your text and as a pdf at http://health.gov/dietaryguidelines/2010.asp
)
b.
Dietary guidelines from the USDA? (textbook and on the web-this is the
pyramid/my plate/MiPlato if you want to practice your Spanish)
c.
Recommended amounts from each food group each
day (table in text).
G)
Discretionary calories. What did you “spend” your discretionary kcal
allowance on? Your text discusses some
common choices.
Later, we will discuss the Food
Pyramid vs My Plate and I’ll give you a worksheet on Moodle to help you
estimate portion size.
Due Tuesday 1/16/18 by midnight as a blog post.
A) Adequacy. Did your (average) intake provide all of the essential nutrients, energy, fiber, etc?
ReplyDeleteNot always, I never got close the potassium, calcium, or iron goals, made the fiber goal once, but normally made the gold for carbs, fats, and proteins.
B) Balance. Are you consuming an excess of some nutrients? Are you failing to meet some requirements? [note, don’t forget to enter any multivitamins and supplements you are taking]. What should you add to your diet or remove from your diet to better balance your diet.
Not usually consuming excess of any nutrients and I’m failing to meet requirements for potassium, calcium, iron, and fiber. I should probably think about adding a multi vitamin to my diet.
C) Energy control. Based on your personal goals (gain, lose, maintain weight), did you consume the correct kcal to do so?
I apparently don't consume enough calories most days. I should be consuming 1,200 daily but I’m averaging around 1,032. Though, right now I’m not able to do much exercise due to a recent surgery, so I’m not using any precious energy.
D) Nutrient density. Did you consume foods that were energy dense? What were they? Calcium dense? Iron? Other examples? Look at the individual foods on your log and see what they contribute to your total.
Oranges were nutrient dense in V. C
Roman Lettuce nutrient dense in V. A
Roman Lettuce nutrient dense in K
Carrots nutrient dense in Calcium
Tortilla chips energy dense
E) Moderation. Was fat, sugar, and alcohol consumed in moderation? The cafeteria gets blamed for weight gain. Funny, I’ve never seen Glenda shove bad pizza down someone’s throat. Glenda also isn’t encouraging that unfortunate trip to Bubba’s either.
No alcohol was consumed, sugars were consumed in moderation daily, but occasionally fat, proteins, or cars were not.
F) Variety. Did you consume something from each food group daily? For each below, don’t just say yes or no—you must show me how you met the guidelines.
yes, foods from every food group were consumed daily. I’m big on making sure that I eat fruits and veggies daily and the rest of the food groups are pretty easy to consume when at home or at school otherwise.
a. Did you follow the Dietary Guidelines for Americans (available in your text and as a pdf at http://health.gov/dietaryguidelines/2010.asp )
Not really, I missed a good few goals. For example I should be consuming 25g of fiber a day, but I average 12 a day instead. I’m closer when it come to protein which is suggested 46g of protein a day, and I averaged 43.
b. Dietary guidelines from the USDA? (textbook and on the web-this is the pyramid/my plate/MiPlato if you want to practice your Spanish)
For the most part I wasn't horrible with this, but I do need to do a better job of varying my proteins and making sure that I try to consume some dairy. I don't drink sugary drinks and don’t normally add salt or use sugar, so I didn’t have problems with the “limit” section.
c. Recommended amounts from each food group each day (table in text).
For the most part I did okay with this, I tend to do well in the veggie, fruit, grain, and protein portion, but no so well on the milk and milk products. I’m not a big fan of milk and cheeses…
G) Discretionary calories. What did you “spend” your discretionary kcal allowance on? Your text discusses some common choices.
Well normally I consumed under the recommended daily value of kcal so I didn't have any discretionary calories to “spend”.
A) NO, i was missing a few goals regularly.
ReplyDeleteB) I was constantly eating to much sodium as well as vitamins C. On the other hand wasn't getting enough vitamin A, and sometimes not enough protein. I need to try and eat better meats with more protein and less sodium.
C) Most days im off on the number of Kcal's i consume my goal was to gain weight but on certain days im only eating enough Kcal's to maintain my weight.
D)
Cabbage and yellow rice nutrient dense in K
Wheat Bread and yellow rice nutrient dense in sodium
almost everything i eat was energy dense because they all had a stack of carbs.
E)Alcohol was not consumed in moderation and probably won't be it was overloaded in one day but the sugars and fats were spread evenly throughout the day and weeks.
F) No i try to makes sure im getting veggies and most other things are incorporated with each other but i forget to eat fruits almost everyday!
a. Nope, a few goals were not meet. For example I should be consuming 38g of fiber a day, but I average 17 a day instead. But when it comes to protein which is suggested 56g of protein a day, and I averaged 82g, but to gain weight i need to average 177g.
b. I do need to step up my game when it comes to varying my veggies and focusing on eating some fruits. I don't drink carbonated drinks but i do regularly add salt, so I have problems with that and need to the limit that.
c. I find it easier for me to consume the recommended grain, and protein portion, but no so easy when talking about the fruits just because i don't like the fruit at the cafe. The veggies and milk section can be a challenge somedays and super easy on others.
G) i never even reached the recommended daily value of kcal so I don't have any discretionary calories to “spend”.
A)
ReplyDeleteNo I don’t get the necessary nutrients that I need per day.
B) I would say that I consume to much protein because I eat a lot of protein and not enough of anything else I also eat a ton of carbs throughout the day which isn’t the greatest thing for me, I need to eat more potassium and iron.
C)
I just wanted to maintain my weight because I am happy where I am right now weight wise. I exercise a lot throughout the day. I ate just enough kcals to maintain my weight.
D) Pizza is nutrient dense in calcium and vitamin C
Chicken is dense in protein and vitamin D
They were energy dense because of the carbs in the bread I would have with or on them.
E)
I consumed a bunch of sugar and fat because I had cereal and desserts but I did not consume alcohol.
F)
I did not meet the requirements from food group daily because I mainly ate protein rich foods and calcium rich foods.
a. I did not follow the dietary guidelines for Americans.
b.No I did not follow the dietary guidelines from the USDA.
G)
I didn’t reach my daily value of kcals