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Acknowledgements
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We would like to take this opportunity A
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to thank our husbands and families
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for their continued love and support
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throughout this project.
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This guide is dedicated to G
Jordan Pollock
a boy
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whose sense of awe
and wonder
with
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learning is anE
inspiration
to us all.
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P E R S O N A L D I E TA RY A S S E S S M E N T
Contents List
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PROJECT INTRODUCTION
GETTING STARTED
m Create account and personal nutritional profile.
m Generating reports to be used throughout course.
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DAILY FOOD INTAKE RECORDS
m Recording intake food and eating habits.
m Recording emotions that are associated with food intake.
PART I: FOODWAYS
m Factors influencing food intake.
m Nutrition and health claims used in advertising.
PART II: NUTRITION TOOLS
m Assessing personal nutrient needs.
m Using food labels, food guide pyramid and exchange list.
PART III: DIGESTION
m Changes in intake that can improve health.
m Lifestyle factors that affect health and well-being.
PART IV: CARBOHYDRATES
m Evaluate diet in terms of carbohydrate intake.
m Assess distribution of simple and complex carbohydrates in diet.
PART V: LIPIDS
m Foods that contain dietary fat and cholesterol.
m Health concerns of diets that exceed recommendations.
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PART VI: PROTEINS
m Quality and quantity of protein in the diet.
m Vegetarian diet and lifestyles.
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PART VII: VITAMINS
m Sources and functions of vitamins.
m Dietary changes that can affect health.
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Contents continued.
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PART VIII: MINERALS
m Sources and functions of minerals in the diet.
m Use and problems of dietary supplements.
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PART IX: PHYSICAL ACTIVITY
m Activities impact on nutritional needs and status.
m Role and function of water in the diet.
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PART X: ENERGY BALANCE/WEIGHT MANAGEMENT
m BMI and health risks.
m Health issues and concerns of obesity.
m Hidden disordered eating patterns.
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P E R S O N A L D I E TA RY A S S E S S M E N T
Project Introduction
Personal Dietary Assessment [PDA] is designed for you to use with Diet Analysis Plus 7.0
software application and can be used in any of your Nutrition or Health and Wellness
courses. PDA has been used by students who agreed that this project was extremely appropriate and useful in their lives and studies.
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Using the ten analytic reports generated by Diet Analysis Plus 7.0, you will be able to apply
the concepts presented in the classroom to evaluate your current eating and lifestyle habits.
The sequential flow of assignments encourages critical thinking and allows you to develop
strong assessment skills. You will be able to identify areas of deficiency and excess of nutrients within current eating habits and you will be able to identify ways to adjust your diet to
better meet your nutritional needs and attain your personal health goals.
Throughout this PDA assignment guide, nutrition and wellness principles will be reinforced
to aid with your studies. PDA encourages you to apply newly learned guidelines and principles to your life. Learning objectives for each portion of PDA will highlight competencies that
you should be comfortable with and be able to demonstrate upon successful completion.
PERSONAL DIETARY ASSESSMENT LEARNING OBJECTIVES
m Students will review their personalized nutrition profile, based on their age,
weight, and gender and activity level.
m Students will gain an understanding of nutrient composition of their current
food intake.
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m Students will be able to compare their diets to their identified needs by analysis
of graphic reports generated by Diet Analysis Plus 7.0 software.
m Students will identify areas of deficiency and excess of nutrients with their current
eating habits.
m Students will identify ways to adjust diet to better meet nutritional needs and
attain personal health goals.
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Getting Started
1. REGISTER AND LOG IN:
m Go to http://daplus7.wadsworth.com.
m Type in the ACCESS CODE that is found on Pin Card you purchased.
m Follow directions to register your e-mail and password.
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2. SET-UP PROFILE:
m Click “Start Here” to create your personal nutritional needs profile.
m Name your profile and enter age, gender, height, weight and activity level.
m Review definitions on activity levels prior to selection to ensure accurate
calorie calculations.
m Print out your personalized PROFILE.
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3. RECORD INTAKE FOR THREE DAYS:
m Using PDA-Form 1 record all food and beverage intake for each of the three days
to be used for evauation. Use one form for each individual day you are recording
intake. Ideally you should use two typical weekdays and one adjacent weekend.
m Record as much information as possible regarding brand name of food or
beverage, the closest approximation of portion ingested and the emotions that
were being experienced around that intake.
m Do not change your eating habits during this recording period.
4. INPUT INTAKE:
m Go to TRACK DIET to input the foods that you recorded.
m In SEARCH box, enter the food that you recorded.
m Choose the closest correct food item from the list which results from search.
m Fill in the amount of that food that you ate.
m Indicate which meal the food was included.
m Continue adding foods until all foods for Day 1 are represented.
m Complete steps for Day 2 and Day 3.
5. FAMILIARIZE YOURSELF WITH THE REPORTS:
m Click on CREATE Reports to obtain the analysis of your diet.
m View all 10 Report Types at this time as you will use these reports throughout the
course of this assessment effort.
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6. PRINT AVERAGE REPORT:
m Attempt to print the INTAKE vs. GOALS report and submit to instructor.
7. COMPLETE ASSIGNMENTS AS DIRECTED:
m PDA requires you to find and record data found on various reports that the
software generates.
m You will need to refer to your course textbook to formulate responses that
will completely meet requirements of assignment.
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P E R S O N A L D I E TA RY A S S E S S M E N T
Daily Food Intake Record
PDA-FORM 1
Name: __________________________________________________________________
MEAL
TIME
FOOD
AMOUNT
LOCATION
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Day/Date: __________________________
EMOTION
COMMENTS
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BREAKFAST
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LUNCH
SNACK
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DINNER
SNACK
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PA RT I
Food Ways
PART I OVERVIEW:
Decisions about what to eat, when to eat and even where we will eat are the result of the
many influences in our lives. Our culture, region, religion, foods available and finances
influence food choices. How we make our food selections can greatly impact our overall
health and sense of well-being. As consumers, we need to become more aware of how
nutrition claims and advertising can influence our eating patterns.
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LEARNING OBJECTIVES:
Upon completing assignment:
1. You will be able to identify factors that influence daily food choices.
2. You will be able to evaluate the nutritional claims made in advertising.
REPORTS NEEDED TO COMPLETE ASSIGNMENT:
m PDA-Form1
m Printout from Website
ASSIGNMENT DUE DATE: ____________________________
COMMENTS:
______________________________________________________________________________
______________________________________________________________________________
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______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
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P E R S O N A L D I E TA RY A S S E S S M E N T
Daily Food Intake Record
PDA-FORM 1
Name: __________________________________________________________________
MEAL
TIME
FOOD
AMOUNT
LOCATION
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Day/Date: __________________________
EMOTION
COMMENTS
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BREAKFAST
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Name: __________________________________________________________________
Course: __________________________
PA RT I
Assignment
BRIEFLY ANSWER THE FOLLOWING QUESTIONS.
1. List your three favorite foods:
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Why are these your favorite foods?
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2. List your three least preferred foods:
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Why are these your least preferred foods?
3. Using food records recorded for three days, detail how often you consumed your
favorite foods—if you did not consume, detail why these foods were not included in the
72-hour period.
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4. During the three day recording period, how many times did you eat solely because you
were hungry?
5. What factors influenced your food choices during the three day recording period?
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6. What claims, advertisements or food labels influenced your intake?
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7. Which of the five nutrition principles/factors/building blocks appear to be missing in
your current eating pattern as highlighted by three day recording? Explain your answer.
Missing:
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Explain:
8. What two lifestyle factors could you change in order to improve eating habits? Explain
how this will improve your eating habits.
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Explain:
9. Go to the following website and complete the assignment as detailed.
http://webquiz. iLrn.com/tutorials/B_holp07/P_hoeger1A/public. Detail your results:
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10. What did you learn about your lifestyle that was most interesting? From the results of
the quiz from #9, identify health behaviors you would like to change and explain why
it is important for you to address these factors.
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PA RT I I
Nutrition Tools
PART II OVERVIEW:
When trying to meet nutritional needs there are many tools available to assist you. Nutrient
recommendations detail a healthy person’s need for energy and other important nutrients.
Dietary Reference Intakes [DRI] and the Daily Values [DV] are the most common nutrition
standards used in the U.S. The Food Guide Pyramid graphically demonstrates the nutritional
concepts of adequacy, balance, moderation and variety, but lacks in attention to calorie control and water intake. The exchange system allows for careful attention to the macronutrient
content of a person’s diet and is often used for diabetics and those on weight programs.
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LEARNING OBJECTIVES:
Upon completing assignment:
1. You will be able to identify your daily nutrition needs.
2. You will know how a food label provides nutrient composition.
3. You will be able to assess composition of daily intake using Food Guide Pyramid.
4. You will be able to assess diet in terms of the exchange system.
REPORTS NEEDED TO COMPLETE ASSIGNMENT:
m Profile
m Food Guide Analysis
m Exchange Spreadsheet
ASSIGNMENT DUE DATE: ____________________________
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COMMENTS:
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
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Name: __________________________________________________________________
Course: __________________________
PA RT I I
Assignment
1. Using the Profile report, detail your daily recommended intakes for the following
nutrients:
m Calories:
m Protein:
m Fat:
m Fiber:
m Water:
m Sodium:
m Vitamin C:
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2. Examine your average Food Guide Pyramid servings for each of the food groups and
respond to the following:
m What food groups were in the preferred range? Detail.
m What food groups were in the less than preferred range? Detail.
m What food groups exceeded range? Detail.
3. Detail why it is important to meet the correct number of servings from each food
group represented on the Food Guide Pyramid.
4. Discuss ways that you can change current eating habits to better meet pyramid
guidelines.
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5. Using Exchanges Spreadsheet answer the following:
m Total number of vegetable servings:
m Total number of bread/starch servings:
m Total number of fruit servings:
m Total number of meat servings:
m Total number of fat servings:
m Total number of milk servings:
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6. Explain why the spreadsheet highlights servings of meat from different categories—
very lean, med fat, high fat.
m Very Lean:
m Medium Fat:
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m High Fat:
7. Which food groups were in the preferred range and which ones are in excess? Explain.
m Preferred Range:
m Excess Range:
8. Which food group was your biggest concern? Why?
9. Were there any surprises in completing this assignment? Detail.
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10. Are there any changes that you want to make in your diet? Discuss how likely you are
to make these changes.
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PA RT I I I
Digestion
PART III OVERVIEW:
Digestion is the process that transforms the foods that you eat into the nutrients for your
body. Proper digestion and absorption of nutrients from the foods you eat depends on optimal function of the gastrointestinal [GI] tract. Many lifestyle issues such as illness, physical
activity, stress and environmental contaminants may impact the health of the GI tract.
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LEARNING OBJECTIVES:
Upon completing assignment:
1. You will be able to identify foods high in fiber.
2. You will be able to suggest changes that can improve diet.
3. You will be able to evaluate lifestyle factors that affect health.
REPORTS NEEDED TO COMPLETE ASSIGNMENT:
m Macronutrient Ranges
m Source Analysis
ASSIGNMENT DUE DATE: ____________________________
COMMENTS:
______________________________________________________________________________
______________________________________________________________________________
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______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
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Name: __________________________________________________________________
Course: __________________________
PA RT I I I
Assignment
1. List foods in your diet that required the most mastication and nutrient release upon
ingestion.
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2. Did you experience any episodes of indigestion during recording period?
m If ‘yes’ explain foods that caused symptoms.
m If ‘no’ detail foods that have caused symptoms in past.
3. What causes symptoms from foods identified in question #2?
4. How much alcohol did you consume during the three day recording period?
Types of Alcohol:
m Servings of alcohol
m Grams of alcohol
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Based on this intake would you be identified as which of the following:
m social drinker
m moderate drinker
m problem drinker/alcohol abuser
Explain:
5. How did the foods in your diet three day recording period influence how your GI tract
functioned? Explain.
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6. What does Diet Guidelines suggest as recommended intake of alcohol?
m How does your intake compare to recommendations? Explain.
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7. Alcohol molecules diffuse through stomach walls and reach the brain within a minute,
in the presence of food this process is slowed.
m Based on this concept, how quickly did the alcohol in your diet reach your brain?
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8. Alcohol generates 7 calories per gram – how many calories did alcohol contribute to
your diet?
_____ gm 3 7cal /gm 5 _______ calories ______ % of calories from alcohol
Comments:
9. Which of the building blocks, balance moderation variety and adequacy helps prevent
deficiencies associated with digestion difficulties? Explain.
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10. Discuss how you can improve your diet and lifestyle habits that could help GI tract
function more effectively.
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PA RT I V
Carbohydrates
PART IV OVERVIEW:
Carbohydrates in foods are known as the sugars, starches, and fibers. Simple carbohydrates
include the sugars such as glucose, fructose, sucrose and lactose. Complex carbohydrates
are the starches and fibers. The main function of sugars and starches are to provide energy
to the body. Fiber has many health benefits which include keeping your digestive tract
healthy, helping reduce your risk of heart disease and diabetes and helping you maintain a
healthy body weight. Diets that are high in simple sugars and low in fiber can lead to many
health concerns.
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LEARNING OBJECTIVES:
Upon completing assignment:
1. You will be able to identify foods that are high in simple carbohydrates.
2. You will be able to identify foods that are high in complex carbohydrates.
3. You will be able to use guidelines / records to evaluate your diet.
4. You will be able to suggest menu changes to improve diet.
REPORTS NEEDED TO COMPLETE ASSIGNMENT:
m Macronutrient Ranges
m Intake Vs Goals
m Source Analysis
ASSIGNMENT DUE DATE: ____________________________
COMMENTS:
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______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
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Name: __________________________________________________________________
Course: __________________________
PA RT I V
Assignment
Briefly answer the following questions.
1. List the three foods that contributed the most carbohydrates to your daily intake.
m
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m
Comments:
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2. List the three foods that contributed the most fiber to your daily intake.
m
m
m
Comments:
3. List three foods that were low in fiber or did not provide any fiber to your daily
intake.
m
m
m
Comments:
4. What % of your calories on average came from carbohydrates? The Acceptable
Macronutrient Distribution Range (AMDR) states that 45 to 65% of your calories
should come from carbohydrates. How did your intake compare to this?
Percentage:
Comparison:
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5. How many grams of carbohydrate on average did you consume? The latest Dietary
Reference Intakes (DRIs) suggest that you should have a minimum of 130 grams/day
of carbohydrate. How did your intake compare to recommendation?
Grams:
Comparison:
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6. What % of your Recommended Daily Nutrient (RDN) for carbohydrates did you
consume? If you exceeded 100% of your RDN for carbohydrates, what 3 foods
contributed to this?
Percentage:
m
m
m
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7. How many grams of fiber did you consume on average? How did this value compare
to the fiber recommendations of 25 grams per day for women and 38 grams per day
for males?
Grams:
Comparison:
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8. Did your average daily intake provide the minimum number of servings of foods from
each of the fiber-containing food group in the FOOD GUIDE PYRAMID? Which food
group(s) fell short of the recommendations?
Food Guide Minimums:
Food Groups that fell short:
m
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Comments:
9. What changes might you make among your vegetable, fruit and grain choices to
increase the fiber content of your diet?
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10. Did you use any sugar substitutes in your diet? What are the benefits and concerns
associated with use of sugar alternatives?
Sugar substitutes used:
Benefits of sugar substitutes:
Concerns with use of sugar substitutes:
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PA RT V
Lipids
PART V OVERVIEW:
Most of the lipids in foods are fats and oils. Fats are a concentrated source of energy and
provide essential fatty acids. In addition they contribute flavor, texture, and mouth feel to
the foods you eat. In the body fats are important because they are the primary form of
stored energy provide insulation against temperature changes and help protect vital organs.
Diets high in fat and cholesterol can lead to numerous health issues such as heart disease,
obesity, certain cancers and gallbladder disease.
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LEARNING OBJECTIVES:
Upon completing assignment:
1. You will be able to identify foods high in fat and cholesterol.
2. You will be able to use guidelines and nutrient recommendations to evaluate diet
for fat content.
3. You will be able to suggest dietary changes that could improve fat and cholesterol intake.
REPORTS NEEDED TO COMPLETE ASSIGNMENT:
m Macronutrient Ranges
m Intake Vs Goals
m Source Analysis
m Fat Breakdown
ASSIGNMENT DUE DATE: ____________________________
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COMMENTS:
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
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Name: __________________________________________________________________
Course: __________________________
PA RT V
Assignment
1. How many grams of total fat on average did you consume?
What percent of your Recommended Daily Nutrient (RDN) did you consume?
Explain.
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2. List the top three foods that contributed the most total fat to your intake.
m
m
m
Detail:
3. What percentage of your total calories came from fat?
The Acceptable Macronutrient Distribution Range states that 20 – 35% of
your total daily calories should come from fat.
How did your intake compare to this for total fat?
4. What percentage of calories came from saturated fat?
Health recommendations suggest < 10% of your calories should come from saturated fats.
How did your intake compare to this recommendation?
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5. List the top three foods that contributed the most saturated fat to your daily intake.
m
m
m
Detail:
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6. What percentage of your total calories came from monounsaturated fats?
Health recommendations suggest that > 10% of your calories should
come from monounsaturated fats.
How did your intake compare to this recommendation?
7. What percentage of your total calories came from polyunsaturated fats?
Health recommendations suggest that about 10% of your calories should
come from polyunsaturated fats.
How did your intake compare to this recommendation?
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8. How many milligrams of cholesterol did you consume on average?
The Dietary Guidelines recommend an intake of dietary cholesterol of less
than 300 milligrams per day.
How did your intake compare to this recommendation?
9. List the top three foods that contributed the most cholesterol to your daily intake.
m
m
m
Detail:
R
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10. List three health issues associated with high fat, high saturated fat and/or high
cholesterol intakes.
Recommend ways that you can or will change your diet to improve your fat and
cholesterol intakes.
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PA RT V I
Proteins
PART VI OVERVIEW:
All cells need protein to function properly. Protein has many important roles within the
body such as supporting growth and repair of the body’s tissues, helping to create enzymes
and antibodies and maintaining your body’s fluid balance. Protein intake in excess or
deficit can lead to serious health concerns. The typical diet provides two types of proteins,
animal and vegetable. Vegetarian diets can meet nutritional needs as long as there is adequate intake and variety of protein rich foods.
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LEARNING OBJECTIVES:
Upon completing assignment:
1. You will be able to identify quantity and quality of protein in diet.
2. You will be able to evaluate adequacy of protein in diet.
3. You will be able to suggest food choices that are high in protein and fiber and low in fat.
REPORTS NEEDED TO COMPLETE ASSIGNMENT:
m Macronutrient Ranges
m Intake Vs Goals
m Source Analysis
ASSIGNMENT DUE DATE: ____________________________
COMMENTS:
R
P
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
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Name: __________________________________________________________________
Course: __________________________
PA RT V I
Assignment
1. Compare your daily recommended intake of protein (in grams) to your actual intake
(in grams).
Recommended:
Actual:
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What percent of your Dietary Reference Intake [DRI] did you consume in protein?
Percentage:
Comments:
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2. Select one day and identify two significant sources of animal protein (those foods that
supplied more than 4 grams/ serving) and your significant sources of plant protein
(those foods that supplied more than 2 grams/serving). Specify the serving size consumed and the grams of protein provided.
Animal Protein:
m
m
Vegetable Protein:
m
m
Comments:
3. How many servings from each of the protein food groups in the Food Guide Pyramid
did you consume on average?
Were they within the recommended number of servings? Details.
R
P
How can you improve your intake? Details.
4. What percentage of your total daily calories came from protein?
The Acceptable Macronutrient Distribution Range (AMDR) states that 10–35% of
your calories should come from protein.
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How did your intake compare to this for protein?
5. Using the number of calories you consumed on average, calculate the number of grams
of protein you should consume if 20% of your calories come from protein.
Show calculations:
G
N
I
N
6. Using the Recommended Dietary Allowance (RDA) of 0.8 gram protein per kilogram
body weight per day, how much protein (grams) should you consume daily?
Show calculations:
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7. Compare the values obtained in questions #5 and #6 and discuss why they are the
same or different.
Which value is preferred? Why?
8. List and discuss three reasons that people are vegetarian.
m
m
m
Comments:
9. What are the benefits and concerns with vegetarian diets?
Benefits:
R
P
Concerns:
10. Discuss the two major forms of protein energy malnutrition that exist throughout
the world.
m
m
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PA RT V I I
Vitamins
PART VII OVERVIEW:
Vitamins are compounds required by the body in small amounts to maintain health. Vitamins do not provide energy but assist in the release of energy from the foods you eat. Vitamin deficiencies and toxicities can cause health concerns. A well balanced diet following
dietary guidelines can provide all necessary levels of vitamins. The use of dietary supplements needs to be carefully evaluated to prevent health issues.
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LEARNING OBJECTIVES:
Upon completing assignment:
1. You will be able to identify food sources of vitamins.
2. You will be able to identify major functions of selected vitamins.
3. You will be able to suggest diet changes that could provide adequate intake of
selected vitamins.
REPORTS NEEDED TO COMPLETE ASSIGNMENT:
m Intake Vs Goals
m Intake Spreadsheet
ASSIGNMENT DUE DATE: ____________________________
COMMENTS:
______________________________________________________________________________
R
P
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
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Name: __________________________________________________________________
Course: __________________________
PA RT V I I
Assignment
1. List all of the fat soluble vitamins that were less than 75% of your % Recommended
Daily Nutrient (RDN).
m
m
m
G
N
I
N
2. What foods could you add to your diet to increase your intake of these vitamins
(list each vitamin and 3 good food sources)?
Vitamin ______:
m
m
m
Vitamin ______:
m
m
m
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Y
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3. List all fat soluble vitamins that exceeded 200% of your Recommended Daily
Nutrient (RDN). What foods contributed most to your intake of these vitamins
(list each vitamin and 3 foods from your diet)?
Vitamin ______:
m
m
Vitamin ______:
m
m
4. For those fat soluble vitamins that you consumed less than 75% of your RDN
or exceeded 200% of your RDN, what effect could this have on your health?
(Be specific—list each vitamin and a health issue associated with it).
Vitamin ______:
m
m
Vitamin ______:
m
m
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5. List all of the water soluble vitamins that were less than 75% of your %
Recommended Daily Nutrient (RDN).
m
m
m
m
m
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6. What foods could you add to your diet to increase your intake of these
vitamins (list each vitamin and 3 good food sources)?
Vitamin ______:
m
m
m
Vitamin ______:
m
m
m
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7. List all water soluble vitamins that exceeded 200% of your Recommended Daily
Nutrient (RDN). What foods contributed most to your intake of these vitamins
(list each vitamin and 3 foods from your diet)?
Vitamin ______:
m
m
m
Vitamin ______:
m
m
m
8. For those water soluble vitamins that you consumed less than 75% of your RDN
or exceeded 200% of your RDN, what effect could this have on your health?
(Be specific—list each vitamin and a health issue associated with it).
Vitamin ______:
m
m
m
Vitamin ______:
m
m
m
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P
9. List the four antioxidant nutrients. Which foods are the best sources of these
nutrients? What other compounds in foods have antioxidant activity?
m
m
m
m
10. Does your diet have a wide variety of antioxidant rich foods? List these foods.
How can you add more antioxidant rich foods to your diet and what benefits may
it have on your health?
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PA RT V I I I
Minerals
PART VIII OVERVIEW:
Minerals are inorganic compounds required by the body to maintain health. They can be
classified as either major or trace depending on how much is present in your body. Like
vitamins, mineral deficiencies and toxicities can cause health problems. The consumption
of a variety of well balanced foods from all of the food groups will ensure that you receive
adequate amounts of minerals from your diet.
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LEARNING OBJECTIVES:
Upon completing assignment:
1. You will be able to identify food sources of selected minerals.
2. You will be able to use guidelines to evaluate intake of minerals.
3. You will be able to suggest diet change that could provide for adequate intake of
identified minerals.
4. You will be able to evaluate use of and problems with dietary supplements.
REPORTS NEEDED TO COMPLETE ASSIGNMENT:
m Intake Vs Goals
m Intake Spreadsheet
ASSIGNMENT DUE DATE: ____________________________
COMMENTS:
______________________________________________________________________________
R
P
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
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Name: __________________________________________________________________
Course: __________________________
PA RT V I I I
Assignment
1. Review your average intake of minerals. List the MAJOR minerals that were less
than 75% of your % Dietary Reference Intake [DRI].
m
m
m
m
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2. What foods could you add to your diet to increase your intake of these minerals
(list each mineral and 3 good food sources)?
Mineral ______________:
m
m
m
Mineral ______________:
m
m
m
Comments:
3. List all major minerals that exceeded 200% of your Recommended Daily
Nutrient (RDN). What foods contributed most to your intake of these minerals
(list each mineral and 3 foods from your diet)?
Mineral ______________:
m
m
m
Mineral ______________:
m
m
m
Mineral ______________:
m
m
m
Comments:
R
P
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4. For those major minerals that you consumed less than 75% of your Recommended
Daily Nutrient (RDN) or exceeded 200% of your Recommended Daily Nutrient
(RDN), what effect could this have on your health? (Be specific—list each mineral
and a health issue associated with it)
Mineral ______________:
m
m
Mineral ______________:
m
m
Mineral ______________:
m
m
Comments:
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5. List the TRACE minerals that were less than 75% of your % Recommended
Daily Nutrient (RDN).
Mineral ______________:
m
m
Mineral ______________:
m
m
Mineral ______________:
m
m
6. What foods could you add to your diet to increase your intake of these minerals
(list each mineral and 3 good food sources)?
Mineral ______________:
m
m
m
Mineral ______________:
m
m
m
Comments:
R
P
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Name: __________________________________________________________________
Course: __________________________
7. List any trace mineral that exceeded 200% of your Recommended Daily Nutrient
(RDN). What foods contributed most to your intake of these minerals (list each
mineral and 3 foods from your diet)?
Mineral ______________:
m
m
m
Mineral ______________:
m
m
m
Comments:
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8. For those trace minerals that you consumed less than 75% of your Recommended
Daily Nutrient (RDN) or exceeded 200% of your Recommended Daily Nutrient
(RDN), what effect could this have on your health? (Be specific—list each mineral
and a health issue associated with it).
Mineral ______________:
m
m
Mineral ______________:
m
m
Comments:
9. Do you take any dietary supplement? If yes, which one(s) and why?
R
P
After reviewing your intake of vitamins and minerals from the foods you consume do
you feel you need a supplement? Explain.
10. Discuss the pros and cons of dietary supplements.
Pros:
Cons:
Comments:
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PA RT I X
Physical Activity
PART IX OVERVIEW:
Physical activity can provide numerous health benefits such as: reducing the risk of chronic
diseases including heart disease and diabetes; lowering blood pressure; improving one’s emotional well being by relieving stress; and keeping bones, muscles and joints healthy. The type
and amount of physical activity you engage in can improve cardio-respiratory endurance,
strength and endurance, and the ratio of lean muscle to body fat. The physically fit athlete
needs a diet that provides nutrient dense foods and provides for adequate hydration.
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LEARNING OBJECTIVES:
Upon completing assignment:
1. You will be able to identify how exercise impacts daily energy equation.
2. You will be able to discuss how composition of diet can/does impact athletic
performance.
3. You will be able to list benefits of water versus sports drinks in the diet.
REPORTS NEEDED TO COMPLETE ASSIGNMENT:
m Activities Spreadsheet
m Energy Balance
m Source Analysis
ASSIGNMENT DUE DATE: ____________________________
COMMENTS:
R
P
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
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Name: __________________________________________________________________
Course: __________________________
PA RT I X
Assignment
1. During the recording period, on average, how long were you engaged in the following
activities:
m Stretching:
m Warm up:
m Aerobic activity:
m Strength training:
m Cool down:
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2. What is your biggest obstacle to engaging in physical activity? Explain
3. What changes can you or did you make in regards to current physical activity level?
4. What health benefits do you expect as a result of these changes? Explain.
5. Using Source Analysis report, what was your average water intake?
R
P
Was intake able to provide for needs? Explain.
6. How did your fluid intake change on days that you engaged in physical activity?
What type of fluids did you select? Why these?
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7. What was your average caffeine intake during the three day recording period?
Comments:
G
N
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N
8. Most competitive sports organizations restrict caffeine intake to 5-6 cups intake two
hours prior to participation in competition if you were a professional athlete would
this rule affect you? Explain.
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9. Professional athletes in training often use protein supplements. Explain why someone
in training might think that they should be using these supplements.
Discuss potential risks associated with excessive protein intake.
R
P
10. Discuss health concerns associated with use of Erogenic agents
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PA RT X
Energy Balance/Weight Management
PART X OVERVIEW:
The energy balance equation compares the calories from the foods you consume to the
calories used to maintain your body’s metabolism and physical activity to determine if you
will maintain, lose or gain weight. Over consumption and under consumption of calories
can cause health concerns. Obesity is directly linked to many chronic health diseases such
as diabetes, heart disease and certain cancers. Disordered eating is caused by many emotional and psychosocial factors. Eating disorders have many short term and long term consequences on health.
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LEARNING OBJECTIVES:
Upon completing assignment:
1. You will be able to assess if your BMI indicates health concerns.
2. You will be able to identify if you are at risk of health concerns associated with obesity.
3. You will be able to identify if you are at risk for disordered eating issues.
REPORTS NEEDED TO COMPLETE ASSIGNMENT:
m Personal Profile
m Energy Balance
ASSIGNMENT DUE DATE: ____________________________
COMMENTS:
R
P
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
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Name: __________________________________________________________________
Course: __________________________
PA RT X
Assignment
1. What is your Body Mass Index [BMI] and how are you classified? Did this finding surprise you? Why?
BMI:
Classification:
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Comments:
2. What was your average calorie intake? What percentage of your personal Recommended Daily Nutrient (RDN) for calories did you consume?
Average calorie intake:
Percentage:
Comments:
3. If you consumed the same amount of calories per day over a month (from question
#2), would you lose, gain, or maintain your weight? Explain.
4. Discuss three health risks associated with elevated BMI/excessive body fat.
m
R
P
m
m
Comments:
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5. What are the limitations to using BMI? Discuss three methods used to measure body fat.
Limitations:
Other Methods:
m
m
m
G
N
I
N
6. Obesity is a complex issue with many causes. What are five factors that play a role
in its development?
m
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m
m
m
m
Are you at risk for developing obesity?
7. Discuss how you can achieve and maintain a healthy body weight. Be specific
with regards to your current habits.
8. Give an example of a popular “fad” diet and briefly explain why it is considered
a “fad” diet.
R
P
9. Discuss “CENTRAL OBESITY” and its impact on health.
Does this reflect your current weight status?
10. Discuss ways to combat, treat, and prevent eating disorders.
48