Track your food consumption 
for 48 hours
 (two full day of meals, i.e. breakfast, lunch, dinner and all snacks and drinks for 2 days) including types of foods, beverages and the amounts you ate.
1.
 
Go to
 
http://www.choosemyplate.gov/
and enter the food and beverages you ate over a 48 hour period.
Look about ½-way down the page and click on the “SuperTracker” button
Click on “Create You Profile” under the “Get Started Section" (
I would suggest that you register so you can save your profile and come back to your data)
Click on “Food Tracker” to track your meals for 48 hours
When tracking your food intake, be aware of portion sizes - try to estimate to the best of your ability based on the information you learned in Chapter 9
Once you've entered in all of the food consumed and serving sizes for your 48-hour period, click on "Nutrient Intake Report” (located directly underneath the graph of your intake)
Answer the following questions for your assignment:
1.
 
What did you eat for 48 hours (list all of your food, beverages and the amounts)?
2. List both your actual intake and the recommended intake for the following nutrients:
Calories
Cholesterol
Vitamin B6
Carbohydrates
Vitamin A
Vitamin B12
Protein
Vitamin C
Calcium
Fiber
 
Vitamin E
 
Iron
Total Fat
Niacin
Sodium
Saturated Fat
Folate
3.
 
How did you the foods you actually ate compare with the recommended levels of nutrients?
 
What was the comparison of your intake with the recommended intake? Which areas were you on target, under, and over?
4.
 
What changes in your diet would you recommend based upon this information?
5.
 
Are you currently meeting the recommended guidelines for physical activity (30-60 minutes of moderate to vigorous activity most days of the week, muscular strength exercises 2-3 days per week, and flexibility exercises 2-3 days a week?)
 
If you are currently meeting these guidelines, list your exercise plan.
 
If you are not meeting these guidelines, what can you do differently to include exercise into your daily lifestyle?
6.
 
Using either the formula in your textbook or an online tool, what is your current BMI?
 
Is this in the healthy weight range?
 
If not, what steps can you take to improve your BMI?
 
7.
 
What surprised you about this activity?