1. PHED 1111: Physical Education Spring 2012 Section 203
Name: lujain almasoud
ID:
Major: interior design
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. low fat Cappuccino
1 cup
1 slice
1 ounce 74
128 68
132 1
15.5 30
54.5
Toast Whole Wheat Bread 1
Low fat Cheese 1
Pineapple juice 2
= 100%
402 1 2 2
100
Chicken breast Fillet
3 OZ
130 74
204 1
Green salad
1 cup 1 20 33 48
Boiled rice
1 cup 2
= 100%
408 2 1 1
100
1 cup
146 grams
145
Vegetable soup 1 11 31 59
Philly steak Sandwich
320 1 1
=100%
465 1 1 1
100
Apple
100 grams 72 1 33 24 43
Low fat milk
1 cup
102 1
=100%
174 1 1
100 16 26 58
1449 4 5 5

4. 13

5. Lujain almasoud
203
1 day
1449
1. Compare your food servings with the recommended servings for the 4 main food groups.
The United States Department of Agriculture (USDA) recommend calories intake of calories, I am below the recommended minimum by 151 calories. USDA recommend 2 servings of dairy, 2-3 servings of protein, 4 servings of grains and 4-5 servings of fruits and vegetables. Except for the grains, I am within the recommended servings . I need to increase my grains intake by 2-3 servings at least.
2. Compare your % values with the recommended % values for protein, carbohydrates, and fats.
USDA recommends 30-35% proteins, 50-65% carbohydrates and 9-20% of fat. My diet includes an average of 16% protein, 58% carbohydrates and 26% of fat. I am doing well with carbohydrates, however I need to increase my protein intake and decrease my fat intake.
3. What diet changes should you make? (Mention fiber, types of protein, drinks, types of fat, etc.)
I need to increase my fiber and grain intake, I could do that by adding whole grain cereal to my breakfast. I also need to decrease my fat intake, and I could do that by substituting meat or poultry in my dinner with a vegetarian meal.
4. Are you eating enough calories? How many calories should you be consuming daily?
The recommended calories intake is calories, I am below the minimum by 151 calories.

6. Lujain almasoud
203
232 16
789 58
840 26
410 30
377 58
152 11
1449
1351
Discuss the differences between your nutritious diet and your favorite diet.
Where the total calories of my favorite food is close to that of the Nutritious foods, there’s a significance difference in terms of the protein, carbohydrates and fat proportion. I need to make adjustments to my diet so by increasing my protein intake by 530 calories, and decreasing my carbohydrate intake by 277 calories as well as my fat intake by 238 calories.
2. Discuss how you designed your nutritious diet (mention your ideal calorie number).
I considered the total calorie factor as well as meal distribution that starts with higher intake in the morning and lower intake towards the end of the day as my activity decreases at night time.

7. Wheat toast
Low Fat Cheese
Low fat Cappuccino
Pineapple Juice
128 68 74
132 9 29 21 3 74 18 31 95 17 53 48 2
10- Wheat toast
28- Jelly
42- Grapefruit (half)
46- Skim Milk
12- Yoghurt (8 oz.) 67 49 40 88
277 14 2 36 39 52 49 37
161 6 1 27
402 62
218
120
521 91
351 34
Cup of rice
Chicken Breast
Green Salad
204
130 74 9 39 11 89 54 2 61 35
42- Boiled Fish
29- Small salad, plain
Water
228 37 82 6 32 27
114 4
408 59
143 98
265 88 59
118
Apple
Steak Sandwich
Vegetable Soup
Low Fat Milk 72
320
145
102 1 10 11 32 96 51 66 47 3 39 23 21
Green Tea
639 54
260 86
Zero
1449
188
520
264
786
179
410
152 16 58 26
22.7
52.1
19.3

8. Conclusion:
For a 22 year old female, the recommended diet includes the following:
7-8 vegetables and fruit
6-7 grain products
2 milk and alternatives
2 meat and alternatives
 mL (2 to 3 Tbsp) of unsaturated
My typical daily diet is is pretty much in sync with the above recommendation. It has sufficient representation from the 4 main food groups, although off a little bit on the meat and fiber portions. My overall calorie intake is below the recommended minimum calorie intake..
I am consuming more carbohydrates and fat than I should, while taking less of the protein. I need to increase my calorie intake by calories, and introduce more healthy selection. This means that I am to decrease my carbohydrates intake from the current level of 58% to 52%, the fat intake from the current level of 26 to 19% and increasing my protein intake from the current level of 16% to 22%. Moreover, I will need to improve my food selection to maintain a healthy balanced proportions amongst the four groups by including more grains, introducing healthy drinks such as green tea and substituting meat or poultry in my dinner with a vegetarian meal..