1. PHED 1111: Physical Education Spring 2012 Section 205
Name: Eman Al-Ibrahim
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. Broiled Chicken Breast Mexican Rice Small Salad, Italian Dressing
Fried Egg
White Toast
Skim Milk
Donut, glazed
Butter 1
1 Slice
1 Cup
1 Pat 99 68 88
164 36
17.36
40.44
42.2
= 100%
100
Broiled Chicken Breast
Mexican Rice
Small Salad, Italian Dressing
Skim Milk (8 oz.)
Baked Potato (medium)
1 Piece
1 Bowl
1 Cup (8 oz.) 1
284
213
162 88 90
35.5
26.5 38
= 100%
100
Cheeseburger (reg. FF)
French Fries (reg. FF)
Mustard (t)
ketchup (t)
Soft Drink (12 oz.) 1
1 (12 oz.)
307
239 4 6
144
10.4 34
55.6
=100%
100
Orange
Potato Chips (Small Bag)
Saltine Cracker
Popped Corn
Orange Juice
1 Piece
1 Bag 1
1 Bowl
1 Glass 64
115 18 40
114
7.12
27.35
65.53
=100%
100
17.6
32.1
50.3
=100%

4. 13

5. 1 day
2343
Mention the % of food types you eat from the 4 main food groups.
I eat 6 serving of bread and cereal, according to the power point chapter 14 says that it is recommended for the person to eat 6-8 servings a day, which here in my case I am in the recommended value. In the vegetable and fruit group I eat 4 serving; according to the vegetable pyramid my case is average on the other hand the fruit serving I have reached the max. The recommended is 3-5 for the vegetable and 2-4 for the fruit. In the meat and milk serving I eat 5 servings; according to the power point slide it shows that I have exceeded the amount of meat which I have to take less. But according to the milk I have achieved the recommended value serving which is 2-3.In the fat, oil and sweet I have extended too far from the recommended value serving I have achieved 8 servings .
2. Compare your % values for the 4 main food groups with the recommended % values.
The daily total of my percentage of protein is 17.6%, which the recommended percent is 10%-20%. The total of carbohydrates is 50.3% which is lower that recommended percentage 55%-65%. The total percentage of fat 32.1, which I exceeded the recommended percentage, however the normal person can have is 20%-25%.
3. What diet changes should you make?
I have to change my food serving a little; I have to eat more vegetables like broccoli, spinach and eggplant. Also, I need to eat less the fat serving in my diet, including the French fries, chicken skin and the doughnuts. In addition, I will add more carbohydrates and whole grains such as brown toast and rice instead of the white. The most important thing that must change is the amount of water that I drink must increase and try to stop drinking sodas that is harmful to the body.
4. Are you eating enough calories?
As a female in my 20’s i should have 2000 calories a day. The results that i had from my daily diet, I eat 2343 calories a day, which means that i exceeded by 343 calories each day. I must reduce the amount of extra calories like reduce the French fries which is (239) calories from my diet. Which somehow will reach the amount that is required.

6. 711
22.2
395
19.8
1337
41.8
1110
55.6
1152 36
490
24.6
3200
1994
Discuss the differences between your nutritious diet and your favorite diet.
The different between my favourite and nutritious diet is the total calories! My favourite diet has exceeded 3200 calories, which clearly is over than 2000 calories that I must have. My nutritious diet has 1994 calories, which is near to the calories that must have. Next I have to change the protein, carbohydrate and fat/sweets. In my favourite diet it seems that the percentage of carbohydrate is lower that the recommended which is 55%-65%, the percentage of the fat is 36% which is very high to the recommended 20%-25% that is very unhealthy to my body, and the protein is also high that must be balance to get to the recommended percent. At the end the food serving didn’t reach the recommended serving, which must be balanced to get the right amount of calories that i have to get in a day plus the amount of water must increase.
2. Discuss how you designed your nutritious diet (mention your ideal calorie number).
When designing my nutritious diet, I kept in mind the ideal calorie which is 2000 a day. I divided the 2000 on the 3 meals equally and making sure that the last meal should be the least calorie. I also kept in mind the percentage of protein, carbohydrate and fat must be in the recommended value of percentage. Achieving the recommended serving is my goal when designing my diet. I also considered in having the good type of carbohydrate that is full of fibres.

7. Scrambled Egg
French Toast
Orange Juice
Corn Flakes
Whole Milk
111
180
114 97
159 29 23 8 33 7 49
100 87 48 75
108 6 2 78
Scrambled Egg
Wheat Toast
Yogurt
Orange Juice
Strawberries
Skim Milk 99 67
227
114 55 88 26 14 39 8 4 36 1 52
161
100 46 72 6 27 5
661
101
291
269
655
127
412
116
French fries (reg. FF)
Onion Rings (reg. FF)
Fried Chicken Breast
Soft Drink (12 oz.)
ketchup
239
274
436
144 6 12 14
262
115
112 13
144 6
112
148
161
Vegetable Soup
Small Salad, Plain
ketchup
Mexican Beans
Sandwich, Roast Beef
160 37 6
168
350 21 6 42 88
107 27 6 82
126 32 4 44
137
1099
288
390
421
721
157
348
217
Pizza, cheese (slice FF)
Pizza, Everything
French Fries (reg. FF)
Soft Drink (12 oz.)
Ice Cream (8 oz.)
290
510
239
144
257
116
179 12 15
116
173
115
144
108 58
158
112
134
Spaghetti, no Meat
Cooked Spinach
Small Salad, Plain
Cooked Broccoli
Cooked Carrot
400 50 37 60 71 56 18 6 19 12
220 18 27 26 59
124 14 4 15
1440
322
656
462
618
111
350
157
3200
711
1337
1152
1994
395
1110
490
22.2%
41.8%
36%
19.8%
55.6%
24.6%