NAP II Rubric and Questions answers

Nutrition Analysis Project II Grade Page
FSHN 120 Spring 2015

Due Date: Monday 4/13/15 by 11:00 am

Ten points per day will be deducted for late submission. There are no partial late points.

Section
Points Possible
Your Score
Extra Credit
5

Late Deduction
--

Folder/Name & NET ID (On all pages)
5

Include this grade sheet
3

Materials from NAP I 3-Day Average Bar Graph Recommendations Report MyPlate Report (Staple these 3 items together) 12

Questions 1-9 (Staple all pages together)
80

Final Score
100

Comments:

Answer the following questions using your NAP I materials and your textbook.
Type your answers into this document.

1. Macronutrients (20 points): Complete this question using your 3-Day Average Bar Graph and Recommendations Report from NAP I, Class/Compass notes and the course e-book/textbook.

Calories per gram of each macronutrient: Protein 4 Carbohydrate 4 Fat 9

Assessment of
Adequacy & Moderation
Assessment of Balance
Nutrient
Actual Daily Average Consumed
(Actual)
Profile Recommendations
(Rec.)
Assessment of your intake: low, high, or just right
AMDR
(See text)
Your Macronutrient Distribution*
Assessment of Macronutrient Distribution versus AMDR: low, high, or just right
Protein

46.85g

111.81g

Low

10-35%

8.8%
Low
Carbohydrate 288.55g

456.63g

Low

45-65%

54.4%
Just Right
Fat

84.22g 103.32g

Low 20-35% 35.8 %
Just Right
Saturated fat

19.78g

33.21g

Low

0-15%

8.4 %
Just Right
Cholesterol
66.80g
300g
Low
Sum of “Your Macronutrient Distribution” (Pro, CHO and Fat) = 99
Fiber

20.55g

46.49g

Low
Is the sum of “Your Macronutrient Distribution” equal to ~100%?
No
State a quick reason why it may not below
I didn't follow the guidelines for recommended intake
Calories

__2120.16__
Calories

__3320.92__
Calories

Low

*Use calories per gram and “(Actual)” column values for Protein, Carbohydrate, Fat, and Calories to calculate your macronutrient distribution percentages

Show how you calculated your macronutrient distribution percentage for protein below.

((46.85 * 4)/2120.16) * 100 = 8.8%

2. Calorie needs (3 points): Think back to MyDietAnalysis (MDA) to answer the following:

a. What six pieces of information that affect your calorie needs were you required to enter for MDA to create your personal profile?

Height, Weight, Gender, Activity Level, Birthdate, Weight Change Desired

b. Which two of the six items above could you theoretically change to raise or lower your recommended calorie intake the most?

Activity Level, and Weight Change Desired

3. Energy balance (6 points): Think about your weight management goal and BMI.

a. What is your weight management goal?

MAINTAIN or GAIN or LOSE (circle/highlight/bold one)

b. Which energy balance state would be necessary to achieve this goal?

POSITIVE or NEGATIVE or NEUTRAL (circle/highlight/bold one)

c. Define the state of energy balance you circled/highlighted in part (b) above. (How do energy intake and energy expenditure relate to one another in the state you chose?) To achieve negative energy state, you must burn more calories than you take in. This leads to the burning of fat, which leads to weight loss

d. Does your current BMI match your weight management goal? Why? (Think about whether you are overweight, underweight, or at a healthy weight and if your goal will bring your BMI into the healthy range.)
My BMI is currently 36.2 which falls into the obese category, therefore my BMI does not match my weight management goal because it will take a lot of weight loss to bring me out of the overweight category.

e. Go to www.choosemyplate.gov and click on the green “Physical Activity” tab near the top of the page. Using the information on the web site, answer the following: i. List three benefits of physical activity. -Increases your chances of living longer -Decreases your chances of becoming depressed -Sleep well at night

ii. At a moderate level, how much time should an adult spend doing physical activity each week? 2.5 hours per week.

iii. List three activities you enjoy that could be used to meet this recommendation. riding my bike, jogging around campus, or swimming in the pool

4. Lipids (10 points): Using the 3-Day Average Bar Graph, textbook, and any other necessary reliable sources, fill in the table below. No credit will be given for repeated answers.

Your intake
(% of goal)
One positive characteristic
(In a food product or in your body)
One negative characteristic
(In a food product or in your body)
Fat

90%

healthy skin and hair can cause heart disease
Saturated
Fat
71%
help prevent illness
Causes Strokes
Trans
Fat
-
improves cholesterol clogs arteries
Monounsaturated
Fat
48%
helps one feel full
1 gram contains the same amount of calories as 1 gram of bad fats
Polyunsaturated
Fat
25%
lowers risk for heart disease linked to cancer

a. Look back at the “Your Intake” column in the table above. Name at least one specific food you could add or eat less of in your diet in order to improve your lipid intake. Be specific - don’t just say “Eat less/more of this or that kind of fat.”

To reduce my intake of cheese and other dairy products to limit my saturated fat.

b. Are the recommended goals for saturated fat and cholesterol minimums or maximums of intake? Explain. They are maximums because they are not healthy for my body. It is best to consume as little saturated fat as possible in my diet.

5. Micronutrients (18 points): Using the 3-Day Average Bar Graph and textbook, fill in the tables below.

Lowest Consumed Vitamins or Minerals (use % of goal to decide)
Name of vitamin/mineral
1.Vitamin D-MCG
2.Vitamin E-Alpha Toc
3. Vitamin A-RAE
% of goal consumed
0%
13%
18%
Is the recommended intake of this vitamin/mineral an RDA or AI?
RDA
RDA
RDA
What does RDA stand for? How it set? (See textbook)
Recommended Dietary Allowance. Average level of intake sufficient to meet the nutrient requirements of nearly all healthy individuals
What does AI stand for? How is it set? (See textbook)
Adequate Intake: Established when evidence is insufficient to develop an RDA and is set at a level assumed to ensure nutritional adequacy.
Deficiency symptoms
Loss of appetite, nausea, vomiting, and fatigue
Muscular Weakness, loss of hair, and leg cramps
Rashes, and ocular problems (Night Blindness)
List two good food sources of each vitamin/mineral
Dry roasted almonds and boiled spinach
Almonds and raw seeds carrots and squash

Highest Consumed Vitamins or Minerals (use % of goal to decide)
Name of vitamin/mineral
1. Vitamin C
2.Vitamin B3
3. Vitamin B6
% of goal consumed
1421%
128%
114%
What is the UL for each vitamin/mineral? Not all nutrients have a UL.
1800 MG/D

900 MG/D
100MG/D
What does UL stand for? How is it set? (See textbook)
Tolerable upper intake level of a nutrient
Toxicity symptoms
Diarrhea
Nausea
Dental Decalcification no health problems
Lose affectiveness of senses
List two foods you ate in NAP I that contained this vitamin/mineral.
Bananas
Lettuce
Chicken
Rice
Banana
Chicken

a. Do you normally take a multi-vitamin supplement?

YES or NO (circle/highlight/bold one) b. If yes, what led you to that decision? If no, do you think it would be beneficial to start taking one? Why? I frequently am sick, so I use vitamin supplements to help strengthen my immune system

6. “Mindless” Eating (2 points): Review all three days of your food intake records or spreadsheets and choose one food you ate for reasons other than physical hunger.

a. What food did you choose? (ex: Skittles) Powerade

b. Briefly discuss your choice and its ramifications on your health. (ex: Skittles allow me to think more clearly while I study, but just provide extra calories with few nutrients.) I drink Powerade in the mornings when I'm feeling tired and drained to replenish my electrolytes, but there is a lot of unnecessary sodium in sports drinks!

7. Fiber (4 points): Use all three days of food intake records to answer the following:

a. Which of the foods you ate in the three days provided you with the highest amount of dietary fiber? Sunchips
b. How often do you eat that food in general? once or twice a month
c. Name any two other foods that are good sources of fiber. (Choose foods other than from your diet analysis). Shredded Mini Wheats, and Pizza

8. MyPlate (5 points): Use the MyPlate printout from your NAP I for the following:

Group
Intake (% of goal)
Assessment of your intake: low, high, OR just right
Foods to Add or Consume Less of
(More) OR (Less)
Grains
53%
Low
Pasta (More)
Vegetables
33%
Low
Orange Peppers (More)
Fruits
50%
Low
Bananas (More)
Dairy
42%
Low
Milk (More)
Protein Foods
17%
Low
Chicken (More)

b. What specific foods could you add or eat less of in your diet for each group in order to accomplish an intake better resembling that of MyPlate? Put these into the last column of the table above with the qualifier “(More)” or “(Less)” after it. (ex: if you had an intake of 50% for vegetables “Carrots (More)”)

9. Nutrition Modification (12 points): Think about your answers to all of the questions above, and use these answers, the 3 Day Average Bar Graph and MyPlate printouts to set three specific goals to improve your nutrient intake and improve your health. An example is provided in italics.

Nutrition Goal
Example goal: I will increase my intake of calcium-rich dairy foods.
Goal #1:

I will eat less saturated fats
Goal #2

I will consume more Vitamin D
Goal #3

I will consume more foods that are Vitamin A rich.
Health-based reason why goal is important
My grandpa has osteoporosis and I want to reduce my risk for the disease. (“I will eat more calcium because my intake is low.” Is not an acceptable answer)
Diets high in saturated fats can lead to health complications such as obesity and heart disease, so avoiding those would be ideal.
Vitamin D is vital to our diets and without it, one can face serious fatigue
Vitamin A deficiency is related to Night blindness and other eye sight problems! This is important because you don't want to lose vision sooner than you need to
Two foods you could consume more (or less) of to achieve your nutrition goals. Indicate both “more” or “less” and the name of the food. Use your textbook or MDA for this. Don’t use Google, etc.
More skim milk
More kale
I could consume less fried chicken and french fries, which are very high in saturated fats
I could consume more Milk that has vitamin D in it, I could also take vitamin D supplements if it came down to it
Consuming more carrots and colorful veggies like bell peppers would help achieve the adequate amount of vitamin A my body needs
How realistic is it to change your diet to meet this goal? Address both potential food changes you listed in the row directly above.
I could easily drink more milk since the dining hall always has milk. I could even replace the soda I usually drink at lunch with milk. I don’t like kale at all, so it isn’t very likely I’ll eat more of it, even if it’s available.
Realistic because i could eat grilled chicken and potatoes as a healthier alternative.
Realistic, Having an extra glass of milk a day could influence my level of Vitamin D greatly!
Vegetables are easily available so this makes my goal of eating more carrots and bell peppers easy to complete