1. PHED 1111: Physical Education Spring 2012 Section: 206
Name: Nouf Al Ali
ID:
Major: IT
Assignment: Nutrition Analysis (30%)

2. Assessment Rubric Criteria Assessment Rubric For Nutrition Analysis
Scores
Daily Diet Record – day 1
Include food types, amounts, calories, food servings, and estimated meal calorie %. Include a Word document page showing your calculations for % proteins, carbohydrates, and fats for each meal (worth 6/14%)
14%
Chart 1
Use your answers from your Daily Diet Records to answer the 19 questions 3%
Chart 2
Use your answers from Chart 1 to complete this chart 1%
Conclusions and Implications
Answer typed. Using your results from this lab discuss your diet. Mention the % of food types you eat from the 4 main food groups. Compare your % values with the recommended % values. What diet changes should you make? Are you eating enough calories?
(completely fill in the box – use 10 font, 1 line spacing)
12%
TOTAL
30%
Criteria
Assessment Rubric for Selecting Nutritious Foods
SCORES
Favorite versus Nutritious Food Choices
Include food names (not food numbers), calories, protein calories, carbohydrate calories, fat calories, and total calories
16%
Food Selection Results
Use your answers from the Favorite Versus Nutritious Food Choices Table to calculate the various calories % 4%
Conclusions and Implications
Discuss the differences between your nutritious diet and your favorite diet (mention food servings and % values). Discuss how you designed your nutritious diet (mention your ideal calorie number, food servings, % values).
(completely fill in the box – use 10 font, 1 line spacing)
10%
TOTAL
30%

3. Chocolate chip cookies Orange 1 peace Medium 471 200 60 64 10 43.1
Scrambled egg
Corn flaks
Apple
Donut
Skim Milk
2lg
8oz
medium
1 peace
80 oz
222 97 96
125 88
17.0
35.2
47.8
= 100%
628 1 1 1 1
100
Boiled chicken breast
Mexican rice
Small salad plan
Soft drink
1peace FF
1 plane
12oz
284
213 37
144
36.4
14.7
48.8
= 100%
678 1 1 1 1
100
Backed potato
Cooked broccoli
Spaghetti, meat
Soft drink
Medium
80oz
13oz
10oz 90 60
500
144
18.4
21.4
60.2
=100%
794 1 1 1 1
100
Cheese nachos
Sandwich cookies
Chocolate chip cookies
Orange
1 peace
Medium
471
200 60 64 10
43.1
46.8
=100%
100
795 3 1
20.0
28.8
51.15
2895 6 4 3 3

4. 15

5. 1 day
2895
Compare your food servings with the recommended servings for the 4 main food groups.
My food servings per day are 6 servings of bread /cereal, 4 servings of fruit /vegetables, 3 servings of milk /meat, and 3 servings of fat/ sweet . The recommended food servings for a 24 years old adult man are 7-8 vegetables and fruit. 6-7 grain products.2milk an alternatives. And 2 meat and alternatives.
2. Compare your % values with the recommended % values for protein, carbohydrates, and fats.
My percentage values are 20.0%protin, 51.1%carbohydrate,and 28.8% fat. While, the recommended values are 20%protin,55%carbohydrate, and 25%fat. It is very close, but I have to increase the percentage of carbohydrate by 4.9% and the percentage of fat by3.8%.
3. What diet changes should you make? (Mention fiber, types of protein, drinks, types of fat, etc.)
I should eat Vegetable fibers which exists in the fruit and vegetables in all kinds. Also in brown bread from plants. Protein is very important in the nutrition. It protects our bodies from dangerous diseases. Also it helps both adults and children to grow up and improve. The sources of protein are beef, poultry, lamb, fish, shellfish, dairy products” including cottage cheese”, yogurt milk , egg “whites or egg substitutes”, dry beans, peas, oats legumes ,tofu and soy products, nuts, and seeds.
I have to be away from soft drinks, alcoholic drinks, and coffee. I should of drink a lot of water and juice. I have to be carful about fat. Specially the saturated fat that exists in “the fast food meals”, because this is the main reason for being over weighted.
4. Are you eating enough calories? How many calories should you be consuming daily?
(see
I think I am eating more than enough calories. For a male his age is between years, (2400 cal) is enough , if he works out at leas half an hour per day. I gain (2895 cal) as a diet food and (2895 cal) I eat as my favorite food, but my body is under control, because I burn these calories by the exercise and working out. For me swimming is my favorite sport and enjoy it, so I use it to burn these calories.

6. 537
18.0%
580
20.0%
1263
42.3%
1481
51.1%
1182
38.6%
834
28.8%
2982
2895
1. Discuss the differences between your nutritious diet and your favorite diet.
In the nutrition diet I eat more protein (580cal) and carbohydrate (1481cal) than the favorite diet which is (537cal)of protein and (1263cal) of carbohydrates. I would eat more fat calories in my favorite food (1182cal), on the other hand in the nutritious food not that much fat (834cal)
2. Discuss how you designed your nutritious diet (mention your ideal calorie number).
First of all, you have to ask a doctor to help you. Then, you choose healthy food that has all the protein, carbohydrate, and fat that are enough to do you’re daily physical exercises. Then, you put them a schedule. You write the name of the food and the calories. Also the percentage of protein, carbohydrate, and fats. For my nutrition diet I got (2895cal) . Protein is 580cal 20% . Carbohydrates is 1481cal 51.1% . Fat is 834 cal 28.8%.

7. 3pancak(1-6)
16bacon(2slides)
24cake medium slice
30coffee (cup)
32cream(t)
146 86
317 32 19 14 22 2 67 2
136 58 70
159 28
1scrambled egg(1lg)
34corn flakes(8oz)
39apple (medium)
46 from the lunch table
46skim milk(8oz)
222 97 96
125 88 58 8 1 4 36 14 87 86 61 52
150 2 9 60
581 57
207
315
628
107
300
221
1hamburger(reg.ff)
21french fries(medium)
42maxican rice(ff)
26beef noodle soup(8oz)
9pizza,cheese
255
406
213140
290 48 20 17 32
116
120
195
160 59
116 89
191 36 49 58
42broiled chicken breast
39maxican rice
29small salad , plain
Soft drink
284
406 37
144
224 20 6
195 27
144 60
191 4
1304
233
650
423
678
247
331
100
2cheesburger(reg,ff)
53mustured (t)
7hot dog(ff)
13French fried shrimp(6oz)
42maxican rice(ff)
307 4
214
360
213 61 36
133 17
120 4 54 68
160
126
124
158 36
21backed potato(medium)
26coocked broccoli(8oz)
20soaghetti,meat(130z)
48soft drink(12oz) 90 60
500
144
794 12 19
115 68 26
230
144 15
155
1098
247
406
444
146
468
170
2983
537
1263
1182
2100
500
1099
491
18.0%
42.3%
39.6%
23.7%
53.3%
23.4%