Nutrition and Diet: Questions and Answers

Vanessa Flores
Nutrition 101
Professor Meltz
December 5, 2014
Project

2. RDA/AI comparison (Nutrient Report)
a) Which subgroup (age/gender/life stage) of the RDA’s best describes you?
I am 21 years old / female and my life stage is that I am very activate I play sports such as volleyball and I also go to the gym to work out. My workout routine mostly consists in weight lifting and 15-30 min cardio.
b) List the nutrient recommendations that you met (OK) (UNDER) (ABOVE)
On October 26,2014 the nutrient that I met (OK) The nutrients I exceeded(OVER)
Nutrients: Minerals: Vitamins: -None for nutrients , minerals
-Proteins -Copper Vitamin A and vitamins.
-Carbohydrates -Iron Vitamin B6
-Dietary Fiber - Magnesium Folate
-Saturated Fat - Phosphorus Thiamin
-Cholesterol - Selenium Riboflavin - Zinc Niacin

The nutrients I met (UNDER)
Nutrients: Minerals: Vitamins:
-Total Calories Calicum Vitamin B12
-Total Fat Potassium Vitamin C
-Linoleic Acid Vitamin D Vitamin E Vitamin K Choline

On October 27, 2014 the nutrient that I met (OK) Nutrients I exceeded (above)
Nutrients: Minerals: Vitamins: None for nutrients
Protein Copper Vitamin B6 Minerals and vitamins
Carbohydrates Magnesium Vitamin C
Dietary Fiber Phosphorus Vitamin E
Saturated Fat Selenium Vitamin K
Linoelic Acid Zinc Folate
Cholesterol Riboflavin Niacin
The nutrients I met (UNDER)
Nutrients: Minerals: Vitamins:
None Calcium Vitamin A Thamin Potassium Vitamin B12 Choline Iron Vitamin D
On October 28,2014 the nutrients I met (OK)
Nutrients: Minerals: Vitamins:
Protein Sodium Vitamin A
Carbohydrates Copper Vitamin B6
Dietary Fiber Magnesium Vitamin B12
Saturated Fat Phosphorus Vitamin C
Linoleic Acid (g) Selenium Vitamin K
Linoleic Acid (%calories) Zinc Folate Riboflavin Niacin Choline
The nutrients I met (UNDER)
Nutrients: Minerals: Vitamins:
Total Calories Calcium Vitamin D
Carbohydrates (% calories) Potassium Vitamin E Iron Thiamin

The nutrients I met (ABOVE)
Nutrients: Minerals Vitamins: a-Linoleic Acid (% calories) None None
Cholesterol

3. Choose My Plate (Food Groups Report):
a) List all the foods you ate over the 3 days in their appropriate food groups.
Fruits (October26-28):
-1 Medium Apple
-2 MediumBanana
Grains (October 26-28):
-2 sweet potato
-Lentils
-Oatmeal
-1 cup of white rice
Proteins (October 26-28):
-Almonds
-Eggs
-Peanut Butter
-Chicken Breast
Vegetables (October 26-28)
-Mixed Vegetable Salad
-Broccoli
Dairy (October 26-28):
-Yogurt low fat

b) List the food groups that you met the recommended amounts (OK) (UNDER)(ABOVE)
On October 26,2014 the food group that I met (OK)
Grains: Fruits: Dairy: Protein: Vegetables:
Refined Grains None None None None The food Group that I met ( UNDER)
Grains: Fruits: Dairy: Protein: Vegetables:
Whole Grains Whole Fruit Milk &Yogurt Seafood Dark Green Cheese Beans & Peas Red &Orange Starch
The food group that I met (ABOVE)
None of the groups grains , fruits, dairy, proteins and vegetables.

On October 27,2014 the food group that I met (OK)
Grains: Vegetables: Fruits: Dairy: Proteins:
Refined Grains None None None None

The food group that I met (UNDER)
Grains: Vegetable: Fruits: Dairy: Proteins
Whole Grain Red & Orange None None None Beans & Peas Starchy
The food group the I met (ABOVE)
Grains: Vegetable: Fruits: Dairy: Proteins:
None Dark Green None None Meat , Poultry &Eggs Nuts, Seeds & Soy
On October 28,2014 the food group that I met (OK)
Grains: Vegetables: Fruits Dairy: Proteins:
Refined Grains None None None None

The food group that I met (UNDER)
Grains: Vegetables: Fruits: Dairy: Proteins:
Whole Grains Red & Orange Whole Fruit Milk & Yogurt Seafood Beans & Peas Whole Juice Cheese Starchy
The food group I met (ABOVE)
Grains: Vegetables: Fruits: Dairy: Proteins:
None Dark Green None None Meat, Poultry & Eggs Nuts , Seeds & Soy

4.Dietary Guidelines for Americans Comparison:
a) Did you meet the caloric intake, activity level and weight guidelines?
Yes I did meet that caloric intake but as I was seeing in my report my calorie were less then 2,000, which for me is not good.
b) Did you meet the guidelines of what foods to eat more often?
Yes I did meet the guidelines but as I was seeing my report my proteins were over especially because I eat lots of chicken and meet but no seafood so I have to increase just a little in the seafood sections and also in my fruits and dairy’s.
c) Did you meet the guidelines of what foods to reduce/ eat less often?
In my report show that I eat less in the section of grains, vegetables, fruits and dairy so I have to increase more in that section but I also have to cut down my proteins which I am above. So no I didn’t meet the guidelines of what foods to reduce and eat less.
d) Did you meet the guidelines for alcohol and food safety?
Yes I did meet the guidelines for alcohol and food safety because in my report doesn’t show any of those and because I don’t consume any alcohol in my system.

5) American Heart Association recommendations:
October 26, 2014
a. Total fat (%) -14% Calories
b. Saturated Fat (%)- 3% Calories
c. Cholesterol (mg) -129mg
d. Sodium (mg) – 2624mg
e. Rice, Protein Shake, Peanut Butter, Salt, Soy Sauce
October 27,2014
a. Total fat (%)- 28%calories
b. Saturated Fat (%)- 5% calories
c. Cholesterol (mg)- 161mg
d. Sodium (mg)- 2576mg
e. Almonds, Broccoli, Rice, Salt, Soy Sauce
October 28,2014
a. Total fat (%)- 39%calories
b. Saturated Fat (%)- 8 %calories
c. Cholesterol (mg)- 929mg
d. Sodium (mg)-2169mg
e. Lentils, Salt, Peanut butter, Almonds