Your Personal Diet Analysis Lecture 10 February 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.

Food & Health 400:104 The Project consists of 3 Parts Part I: Diet Analysis A. Collection of Data Keeping a food record B. Processing Data Using Supertracker ( 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 400:104 Lecture 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 & Health 400:104 Lecture 3 Food Record (available on class website) Meal/SnackItemDescription of ItemPortion Size / (B,L,D or S) Quantity

Food & Health 400:104 Recording Food Intake Data

Food & Health 400:104 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

Food & Health 400:104 Lecture 3 Sample Food Record

Food & Health 400:104 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 Data Supertracker calculates your nutrient intake from your food record data.

Food & Health 400:104 Creating Your Profile

Food & Health 400:104 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.

Food & Health 400:104 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 Cals. Be sure you enter 0.5 for one half piece of cake.

Food & Health 400:104 Select Print out only these reports : - Meal Summary (view by meal) - Nutrients Report - Print 3 day average nutrient report only C. Printing Reports

Food & Health 400:104 Part II. Diet Questionnaire Questionnaire available on class website 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.

Food & Health 400:104 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)

Food & Health 400: 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 Food & Health 400:104

Lecture 10 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

Food & Health 400:104 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*

Food & Health 400:104 III. Submission of Project How / 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 address Course #400:104 Name

Food & Health 400:104 Grading Journal/Reports20 pts. Questionnaire80 pts. TOTAL 100pts. (+ 10 extra points for early submission) Note: -10 points for each day late after March 12 th

Food & Health 400:104 See class website for food record forms and step by step instructions