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Nutrition Profile Your specific food and nutrient needs are unique and can change based on your height, weight, and how much you exercise. To give you an idea of how you are doing, the following tables and graphs compare your intake for the day to the Dietary Guidelines for Americans and nutrient requirements from the Institute of Medicine, National Academy of Sciences. Calorie targets in this report assume you have a moderate level of activity.
Note: Calorie requirements vary widely for pregnant and lactating women based on trimester and other factors. As a result, the estimate for daily calorie goal in this report may not reflect your actual calorie needs. However, if you indicated you are pregnant or breastfeeding in ASA24, the nutrient targets in this report will be adjusted to reflect your additional needs.
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Food, Drinks, and Supplements Consumed on Oct 17, 2020
Breakfast | 10 AM
Eggs, More than 1 egg (3)
Tater Tots, More than 1 piece (7)
Bacon, 3 slices
Orange juice, 8 fl oz (no ice)
Just a drink | 11 AM
Water, 20 fl oz
Breakfast | 2 PM
Turkey breast sandwich, 1 sandwich
Sun chips, 1 cup
Vitamin water, 16.9 fl oz
Dinner | 6 PM
Meatloaf, 6 ounces
Green beans, 1/2 cup
Mashed potatoes, 1/2 cup
Water, 16.9 fl oz
100% whole wheat roll, 1 roll
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Total Calorie Consumption
EATEN
1667 2600
TARGET
CALORIES
CARBOHYDRATE
36% TARGET RANGE
45-65%
PROTEIN
22% TARGET RANGE
10-35%
FAT
42% TARGET RANGE
20-35%
ALCOHOL
0% TARGET RANGE
Limit Intake
Calories Most foods and many beverages contain calories. A person’s calorie needs each day depends on factors such as age, gender, height, weight, and level of physical activity. In addition, a need to lose, maintain, or gain weight affects how many calories should be consumed. The target range for percent of calories from carbohydrates, protein, and fat listed here represent the range that is associated with providing adequate intakes of essential nutrients and a reduced risk of chronic disease.
Alcohol Alcoholic beverage intake is not recommended in the Dietary Guidelines for Americans. If alcohol is consumed, it should be in moderation—up to one drink per day for women and up to two drinks per day for men—and only by adults of legal drinking age. There are also many circumstances in which individuals should not drink, such as during pregnancy.
10/18/2020 ASA24 Nutrition Profile Print Preview
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Sources 2015 -2020 Dietary Guidelines for Americans (https://health.gov/dietaryguidelines/2015/guidelines/ (https://health.gov/dietaryguidelines/2015/guidelines/)) and Dietary Reference Intakes (http://www.nationalacademies.org/hmd/Reports/2002/Dietary-Reference-Intakes-for-Energy-Carbohydrate-Fiber-Fat-Fatty-Acids-Cholesterol-Protein-and-Amino-Acids.aspx (http://www.nationalacademies.org/hmd/Reports/2002/Dietary-Reference-Intakes-for-Energy-Carbohydrate-Fiber-Fat-Fatty-Acids-Cholesterol-Protein-and-Amino-Acids.aspx)).
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c = cups oz = ouncesDaily Food Group Recommendations
GRAINS
UNDER
EATEN
5.4 oz 9.0 oz
TARGET
SUBGROUPS EATEN
Whole grains (e.g. whole wheat bread) 4.2 oz
Refined grains (e.g. white bread) 1.2 oz
FRUITS
UNDER
EATEN
1.0 c 2.0 c
TARGET
SUBGROUPS EATEN
Fruits 0.0 c
Juices 1.0 c
DAIRY
UNDER
EATEN
1.6 c 3.0 c
TARGET
SUBGROUPS EATEN
Milk and Soy Milk 0.3 c
Yogurt 0.0 c
Cheese 1.3 c
VEGETABLES
UNDER
PROTEIN FOODS
ACHIEVED
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EATEN
2.0 c 3.5 c
TARGET
SUBGROUPS EATEN
Dark Green vegetables 0.0 c
Red and Orange vegetables 0.2 c
Legumes (e.g. beans and peas) 0.0 c
Starchy vegetables (e.g. potatoes, corn) 1.2 c
Other vegetables (e.g. celery and onions) 0.7 c
EATEN
8.1 oz 6.5 oz
TARGET
SUBGROUPS EATEN
Meat, Poultry and Eggs 8.1 oz
Seafood 0.0 oz
Nuts, Seeds, Soy and Legumes 0.0 oz
Portion sizes for foods within a food group varies. To learn more about portion sizes, visit https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/infographic/1-1/ (https://health.gov/our-work/food-nutrition/2015-2020-dietary-
guidelines/guidelines/infographic/1-1/).
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To achieve a healthy eating pattern, the Dietary Guidelines for Americans encourage you to:
Make half your grains whole grains. Limit products made with refined grains, especially those high in fat, sugars, and/or sodium, such as cookies, cakes, and some snack foods.
Eat a variety of fruits, emphasizing whole fruits. When consuming juice, choose 100% juices without added sugars.
Eat a variety of colors and types of vegetables, including dark green, red and orange, and legumes (beans and peas).
Choose fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages.
Eat a variety of protein foods, with an emphasis on seafood and plant proteins, such as legumes (beans and peas), nuts, seeds, and soy products.
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g = grams mg = milligramsNutrients and Foods to Limit
Added Sugars EATEN 5 g LIMIT 65 g
Saturated Fat EATEN 28 g LIMIT 29 g
Alcohol CONSUMED 0.00 drink(s) LIMIT 2 drink(s)
Sodium EATEN 4220 mg LIMIT 2300 mg
Many of the foods and beverages we eat contain sodium, saturated fats, and added sugars (sweeteners added to foods/beverages during processing or by consumers). Making careful choices keeps amounts of these components within their limits while meeting nutrient needs to achieve a healthy eating pattern.
Source: https://health.gov/dietaryguidelines/2015/guidelines/chapter-1/a-closer-look-inside-healthy-eating-patterns/#food-groups (https://health.gov/dietaryguidelines/2015/guidelines/chapter-1/a-closer-look-inside-healthy-eating-patterns/#food-groups)
One alcoholic drink-equivalent is defined as containing 14 grams (0.6 fl oz) of pure alcohol. The following are reference beverages that are one alcoholic drink equivalent: 12 fluid ounces of regular beer (5% alcohol), 5 fluid ounces of wine (12% alcohol), or 1.5 fluid ounces of 80 proof distilled spirits (40% alcohol). For more information, see https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/appendix-9/ (https://health.gov/our-work/food-nutrition/2015-2020-dietary- guidelines/guidelines/appendix-9/)
10/18/2020 ASA24 Nutrition Profile Print Preview
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g = grams mg = milligrams mcg = microgramsNutrient Intake From Food and Drinks
The human body needs the right “mix” of nutrients for good health. This includes eating the right amount of carbohydrate, protein, and fat (these are macronutrients), and vitamins and minerals (these are micronutrients). Micronutrients help your body use macronutrients and support many body processes.
To learn more about the functions of various vitamins and minerals in your body, and examples of foods containing these nutrients, go to https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/vitamins.cfm (https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/vitamins.cfm)
SELECTED MACRONUTRIENTS AND FIBER
EATEN 152 TARGET 130
Carbohydrate (g)
Target
EATEN 15 TARGET 38
Total Fiber (g)
Target
EATEN 91 TARGET 56
Protein (g)
Target
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VITAMINS
EATEN 258 TARGET 400
Folate (mcg DFE)
Target
1
EATEN 20 TARGET 16
Niacin (mg)
Target
EATEN 1.8 TARGET 1.3
Riboflavin (mg)
Target
EATEN 1.2 TARGET 1.2
Thiamin (mg)
Target
EATEN 534 TARGET 900
Vitamin A (mcg RAE)
Target
2
EATEN 2 TARGET 1.3
Vitamin B6 (mg)
Target
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EATEN 4.7 TARGET 2.4
Vitamin B12 (mcg)
Target
EATEN 106 TARGET 90
Vitamin C (mg)
Target
EATEN 299 TARGET 600
Vitamin D (IU)
Target
3
EATEN 7 TARGET 15
Vitamin E (mg AT)
Target
4
EATEN 54 TARGET 120
Vitamin K (mcg)
Target
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MINERALS
EATEN 1560 TARGET 1000
Calcium (mg)
Target
EATEN 1.1 TARGET 0.9
Copper (mg)
Target
EATEN 12 TARGET 8
Iron (mg)
Target
EATEN 283 TARGET 420
Magnesium (mg)
Target
EATEN 1642 TARGET 700
Phosphorus (mg)
Target
EATEN 2560 TARGET 3400
Potassium (mg)
Target
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EATEN 137 TARGET 55
Selenium (mcg)
Target
EATEN 13 TARGET 11
Zinc (mg)
Target
DFE - Dietary Folate Equivalents RAE - Retinol Activity Equivalents IU - International Units AT - alpha-tocopherol
1
2
3
4
QUESTION 1
1. Compare aerobic respiration, anaerobic respiration and fermentation. How are the processes similar? How are they different? How do these processes determine which environment the organism can live in? [Key terms to use in answer: electron transport chain, cytochrome, ATP, glucose, glycolysis, obligate aerobe, facultative anaerobe, microaerophile, obligate anaerobe, oxidase, catalase, peroxidase, CO 2 , organic acids and alcohols, alternative substrates (other than glucose)]
|
|
3 points
QUESTION 2
1. Using your knowledge of DNA recombination events to complete the following:
1. Propose two ways in which antibiotic resistance may develop in a bacterium
2. Describe how bacterial cells acquire the ability to produce toxins
(Use the following terminology in your answer: recombination, DNA, horizontal gene transfer, conjugation, transformation, transduction, pilus, F factor, transposable elements, transposons, pathogenicity islands)
|
|
3 points
QUESTION 3
1. Discuss how a pathogen causes an infection. Include definitions for primary pathogen, opportunistic pathogen, infection, disease (caused by a living organism), and various stages of pathogenesis. You can choose a specific organism to describe (like Orthomyxovirus and Influenza) or discuss a generalized infection.
|
|
3 points
QUESTION 4
1. Describe each type of infection in the following list and include the mode of transmission in each scenario. Use terms such as primary, secondary, healthcare-associated, STI, mixed, latent, toxemia, chronic, zoonotic, asymptomatic, local, and systemic to describe the types of infections (more than one term may apply, some may not apply to these conditions)
1) The development of Pneumocystisis pneumonia in an AIDS patient 2) Salmonellosis 3) Hantavirus pulmonary syndrome infection acquired while vacationing in a log cabin
|
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3 points
10/16/2020 ASA24 Nutrition Profile Print Preview
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Nutrition Profile Your specific food and nutrient needs are unique and can change based on your height, weight, and how much you exercise. To give you an idea of how you are doing, the following tables and graphs compare your intake for the day to the Dietary Guidelines for Americans and nutrient requirements from the Institute of Medicine, National Academy of Sciences. Calorie targets in this report assume you have a moderate level of activity.
Note: Calorie requirements vary widely for pregnant and lactating women based on trimester and other factors. As a result, the estimate for daily calorie goal in this report may not reflect your actual calorie needs. However, if you indicated you are pregnant or breastfeeding in ASA24, the nutrient targets in this report will be adjusted to reflect your additional needs.
10/16/2020 ASA24 Nutrition Profile Print Preview
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Food, Drinks, and Supplements Consumed on Oct 15, 2020
Breakfast | 8 AM
Cantaloupe, 1 wedge
Corn Puffs (cereal), 1 cup
1% milk, 12 fl oz
Lunch | 11 AM
Fettuccini Alfredo, 1 cup
Carrots, 1 cup
Broccoli, 1/2 cup
1% milk, 8 fl oz
Snack | 2 PM
Apple, More than 1 slice (5)
Sweet potato, 3/4 potato
Water, 20 fl oz
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Total Calorie Consumption
EATEN
989 2600
TARGET
CALORIES
CARBOHYDRATE
59% TARGET RANGE
45-65%
PROTEIN
19% TARGET RANGE
10-35%
FAT
22% TARGET RANGE
20-35%
ALCOHOL
0% TARGET RANGE
Limit Intake
Calories Most foods and many beverages contain calories. A person’s calorie needs each day depends on factors such as age, gender, height, weight, and level of physical activity. In addition, a need to lose, maintain, or gain weight affects how many calories should be consumed. The target range for percent of calories from carbohydrates, protein, and fat listed here represent the range that is associated with providing adequate intakes of essential nutrients and a reduced risk of chronic disease.
Alcohol Alcoholic beverage intake is not recommended in the Dietary Guidelines for Americans. If alcohol is consumed, it should be in moderation—up to one drink per day for women and up to two drinks per day for men—and only by adults of legal drinking age. There are also many circumstances in which individuals should not drink, such as during pregnancy.
10/16/2020 ASA24 Nutrition Profile Print Preview
https://asa24.nci.nih.gov/2016/my-food-and-drinks 4/13
Sources 2015 -2020 Dietary Guidelines for Americans (https://health.gov/dietaryguidelines/2015/guidelines/ (https://health.gov/dietaryguidelines/2015/guidelines/)) and Dietary Reference Intakes (http://www.nationalacademies.org/hmd/Reports/2002/Dietary-Reference-Intakes-for-Energy-Carbohydrate-Fiber-Fat-Fatty-Acids-Cholesterol-Protein-and-Amino-Acids.aspx (http://www.nationalacademies.org/hmd/Reports/2002/Dietary-Reference-Intakes-for-Energy-Carbohydrate-Fiber-Fat-Fatty-Acids-Cholesterol-Protein-and-Amino-Acids.aspx)).
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c = cups oz = ouncesDaily Food Group Recommendations
GRAINS
UNDER
EATEN
1.9 oz 9.0 oz
TARGET
SUBGROUPS EATEN
Whole grains (e.g. whole wheat bread) 0.3 oz
Refined grains (e.g. white bread) 1.6 oz
FRUITS
UNDER
EATEN
1.0 c 2.0 c
TARGET
SUBGROUPS EATEN
Fruits 1.0 c
Juices 0.0 c
DAIRY
ACHIEVED
EATEN
3.1 c 3.0 c
TARGET
SUBGROUPS EATEN
Milk and Soy Milk 2.7 c
Yogurt 0.0 c
Cheese 0.5 c
VEGETABLES
UNDER
PROTEIN FOODS
UNDER
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EATEN
2.1 c 3.5 c
TARGET
SUBGROUPS EATEN
Dark Green vegetables 0.5 c
Red and Orange vegetables 1.6 c
Legumes (e.g. beans and peas) 0.0 c
Starchy vegetables (e.g. potatoes, corn) 0.0 c
Other vegetables (e.g. celery and onions) 0.0 c
EATEN
1.3 oz 6.5 oz
TARGET
SUBGROUPS EATEN
Meat, Poultry and Eggs 1.3 oz
Seafood 0.0 oz
Nuts, Seeds, Soy and Legumes 0.0 oz
Portion sizes for foods within a food group varies. To learn more about portion sizes, visit https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/infographic/1-1/ (https://health.gov/our-work/food-nutrition/2015-2020-dietary-
guidelines/guidelines/infographic/1-1/).
10/16/2020 ASA24 Nutrition Profile Print Preview
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To achieve a healthy eating pattern, the Dietary Guidelines for Americans encourage you to:
Make half your grains whole grains. Limit products made with refined grains, especially those high in fat, sugars, and/or sodium, such as cookies, cakes, and some snack foods.
Eat a variety of fruits, emphasizing whole fruits. When consuming juice, choose 100% juices without added sugars.
Eat a variety of colors and types of vegetables, including dark green, red and orange, and legumes (beans and peas).
Choose fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages.
Eat a variety of protein foods, with an emphasis on seafood and plant proteins, such as legumes (beans and peas), nuts, seeds, and soy products.
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g = grams mg = milligramsNutrients and Foods to Limit
Added Sugars EATEN 22 g LIMIT 65 g
Saturated Fat EATEN 12 g LIMIT 29 g
Alcohol CONSUMED 0.00 drink(s) LIMIT 2 drink(s)
Sodium EATEN 2148 mg LIMIT 2300 mg
Many of the foods and beverages we eat contain sodium, saturated fats, and added sugars (sweeteners added to foods/beverages during processing or by consumers). Making careful choices keeps amounts of these components within their limits while meeting nutrient needs to achieve a healthy eating pattern.
Source: https://health.gov/dietaryguidelines/2015/guidelines/chapter-1/a-closer-look-inside-healthy-eating-patterns/#food-groups (https://health.gov/dietaryguidelines/2015/guidelines/chapter-1/a-closer-look-inside-healthy-eating-patterns/#food-groups)
One alcoholic drink-equivalent is defined as containing 14 grams (0.6 fl oz) of pure alcohol. The following are reference beverages that are one alcoholic drink equivalent: 12 fluid ounces of regular beer (5% alcohol), 5 fluid ounces of wine (12% alcohol), or 1.5 fluid ounces of 80 proof distilled spirits (40% alcohol). For more information, see https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/appendix-9/ (https://health.gov/our-work/food-nutrition/2015-2020-dietary- guidelines/guidelines/appendix-9/)
10/16/2020 ASA24 Nutrition Profile Print Preview
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g = grams mg = milligrams mcg = microgramsNutrient Intake From Food and Drinks
The human body needs the right “mix” of nutrients for good health. This includes eating the right amount of carbohydrate, protein, and fat (these are macronutrients), and vitamins and minerals (these are micronutrients). Micronutrients help your body use macronutrients and support many body processes.
To learn more about the functions of various vitamins and minerals in your body, and examples of foods containing these nutrients, go to https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/vitamins.cfm (https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/vitamins.cfm)
SELECTED MACRONUTRIENTS AND FIBER
EATEN 150 TARGET 130
Carbohydrate (g)
Target
EATEN 14 TARGET 38
Total Fiber (g)
Target
EATEN 48 TARGET 56
Protein (g)
Target
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VITAMINS
EATEN 558 TARGET 400
Folate (mcg DFE)
Target
1
EATEN 13 TARGET 16
Niacin (mg)
Target
EATEN 2.2 TARGET 1.3
Riboflavin (mg)
Target
EATEN 1.1 TARGET 1.2
Thiamin (mg)
Target
EATEN 2687 TARGET 900
Vitamin A (mcg RAE)
Target
2
EATEN 1.6 TARGET 1.3
Vitamin B6 (mg)
Target
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EATEN 4.4 TARGET 2.4
Vitamin B12 (mcg)
Target
EATEN 109 TARGET 90
Vitamin C (mg)
Target
EATEN 345 TARGET 600
Vitamin D (IU)
Target
3
EATEN 4 TARGET 15
Vitamin E (mg AT)
Target
4
EATEN 133 TARGET 120
Vitamin K (mcg)
Target
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MINERALS
EATEN 1272 TARGET 1000
Calcium (mg)
Target
EATEN 0.7 TARGET 0.9
Copper (mg)
Target
EATEN 11 TARGET 8
Iron (mg)
Target
EATEN 202 TARGET 420
Magnesium (mg)
Target
EATEN 1088 TARGET 700
Phosphorus (mg)
Target
EATEN 2468 TARGET 3400
Potassium (mg)
Target
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EATEN 62 TARGET 55
Selenium (mcg)
Target
EATEN 9 TARGET 11
Zinc (mg)
Target
DFE - Dietary Folate Equivalents RAE - Retinol Activity Equivalents IU - International Units AT - alpha-tocopherol
1
2
3
4
10/14/2020 ASA24 Nutrition Profile Print Preview
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Nutrition Profile Your specific food and nutrient needs are unique and can change based on your height, weight, and how much you exercise. To give you an idea of how you are doing, the following tables and graphs compare your intake for the day to the Dietary Guidelines for Americans and nutrient requirements from the Institute of Medicine, National Academy of Sciences. Calorie targets in this report assume you have a moderate level of activity.
Note: Calorie requirements vary widely for pregnant and lactating women based on trimester and other factors. As a result, the estimate for daily calorie goal in this report may not reflect your actual calorie needs. However, if you indicated you are pregnant or breastfeeding in ASA24, the nutrient targets in this report will be adjusted to reflect your additional needs.
10/14/2020 ASA24 Nutrition Profile Print Preview
https://asa24.nci.nih.gov/2016/my-food-and-drinks 2/13
Food, Drinks, and Supplements Consumed on Oct 13, 2020
Just a drink | 2 AM
Water, 10.14 fl oz
Breakfast | 8 AM
Bagel, 1/2 bagel
Cream cheese, 1 teaspoon
Greek yogurt, 1/4 cup
Orange, More than 1 slice (4)
Water, 16.9 fl oz
Breakfast | 11 AM
Quinoa, 1/2 cup
Peas and carrots, 1/2 cup
Turkey breast, 6 ounces
Water, 16.9 fl oz
Snack | 2 PM
Banana, 1 fruit
Water, 16.9 fl oz
Graham crackers, More than 1 cracker (2)
Breakfast | 5 PM
Fish (other kind), 4 ounces
Brown rice, 1/2 cup
Black beans, 1/2 cup
Pineapple, More than 1 slice (2)
Cranberry juice, 12 fl oz (no ice)
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Total Calorie Consumption
EATEN
1443 2600
TARGET
CALORIES
CARBOHYDRATE
58% TARGET RANGE
45-65%
PROTEIN
29% TARGET RANGE
10-35%
FAT
13% TARGET RANGE
20-35%
ALCOHOL
0% TARGET RANGE
Limit Intake
Calories Most foods and many beverages contain calories. A person’s calorie needs each day depends on factors such as age, gender, height, weight, and level of physical activity. In addition, a need to lose, maintain, or gain weight affects how many calories should be consumed. The target range for percent of calories from carbohydrates, protein, and fat listed here represent the range that is associated with providing adequate intakes of essential nutrients and a reduced risk of chronic disease.
Alcohol Alcoholic beverage intake is not recommended in the Dietary Guidelines for Americans. If alcohol is consumed, it should be in moderation—up to one drink per day for women and up to two drinks per day for men—and only by adults of legal drinking age. There are also many circumstances in which individuals should not drink, such as during pregnancy.
10/14/2020 ASA24 Nutrition Profile Print Preview
https://asa24.nci.nih.gov/2016/my-food-and-drinks 4/13
Sources 2015 -2020 Dietary Guidelines for Americans (https://health.gov/dietaryguidelines/2015/guidelines/ (https://health.gov/dietaryguidelines/2015/guidelines/)) and Dietary Reference Intakes (http://www.nationalacademies.org/hmd/Reports/2002/Dietary-Reference-Intakes-for-Energy-Carbohydrate-Fiber-Fat-Fatty-Acids-Cholesterol-Protein-and-Amino-Acids.aspx (http://www.nationalacademies.org/hmd/Reports/2002/Dietary-Reference-Intakes-for-Energy-Carbohydrate-Fiber-Fat-Fatty-Acids-Cholesterol-Protein-and-Amino-Acids.aspx)).
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c = cups oz = ouncesDaily Food Group Recommendations
GRAINS
UNDER
EATEN
5.2 oz 9.0 oz
TARGET
SUBGROUPS EATEN
Whole grains (e.g. whole wheat bread) 3.3 oz
Refined grains (e.g. white bread) 1.9 oz
FRUITS
ACHIEVED
EATEN
3.0 c 2.0 c
TARGET
SUBGROUPS EATEN
Fruits 1.5 c
Juices 1.5 c
DAIRY
UNDER
EATEN
0.3 c 3.0 c
TARGET
SUBGROUPS EATEN
Milk and Soy Milk 0.0 c
Yogurt 0.3 c
Cheese 0.1 c
VEGETABLES
UNDER
PROTEIN FOODS
ACHIEVED
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EATEN
1.0 c 3.5 c
TARGET
SUBGROUPS EATEN
Dark Green vegetables 0.0 c
Red and Orange vegetables 0.3 c
Legumes (e.g. beans and peas) 0.5 c
Starchy vegetables (e.g. potatoes, corn) 0.3 c
Other vegetables (e.g. celery and onions) 0.0 c
EATEN
11.8 oz 6.5 oz
TARGET
SUBGROUPS EATEN
Meat, Poultry and Eggs 6.0 oz
Seafood 3.8 oz
Nuts, Seeds, Soy and Legumes 2.1 oz
Portion sizes for foods within a food group varies. To learn more about portion sizes, visit https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/infographic/1-1/ (https://health.gov/our-work/food-nutrition/2015-2020-dietary-
guidelines/guidelines/infographic/1-1/).
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To achieve a healthy eating pattern, the Dietary Guidelines for Americans encourage you to:
Make half your grains whole grains. Limit products made with refined grains, especially those high in fat, sugars, and/or sodium, such as cookies, cakes, and some snack foods.
Eat a variety of fruits, emphasizing whole fruits. When consuming juice, choose 100% juices without added sugars.
Eat a variety of colors and types of vegetables, including dark green, red and orange, and legumes (beans and peas).
Choose fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages.
Eat a variety of protein foods, with an emphasis on seafood and plant proteins, such as legumes (beans and peas), nuts, seeds, and soy products.
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g = grams mg = milligramsNutrients and Foods to Limit
Added Sugars EATEN 10 g LIMIT 65 g
Saturated Fat EATEN 4 g LIMIT 29 g
Alcohol CONSUMED 0.00 drink(s) LIMIT 2 drink(s)
Sodium EATEN 2594 mg LIMIT 2300 mg
Many of the foods and beverages we eat contain sodium, saturated fats, and added sugars (sweeteners added to foods/beverages during processing or by consumers). Making careful choices keeps amounts of these components within their limits while meeting nutrient needs to achieve a healthy eating pattern.
Source: https://health.gov/dietaryguidelines/2015/guidelines/chapter-1/a-closer-look-inside-healthy-eating-patterns/#food-groups (https://health.gov/dietaryguidelines/2015/guidelines/chapter-1/a-closer-look-inside-healthy-eating-patterns/#food-groups)
One alcoholic drink-equivalent is defined as containing 14 grams (0.6 fl oz) of pure alcohol. The following are reference beverages that are one alcoholic drink equivalent: 12 fluid ounces of regular beer (5% alcohol), 5 fluid ounces of wine (12% alcohol), or 1.5 fluid ounces of 80 proof distilled spirits (40% alcohol). For more information, see https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/appendix-9/ (https://health.gov/our-work/food-nutrition/2015-2020-dietary- guidelines/guidelines/appendix-9/)
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g = grams mg = milligrams mcg = microgramsNutrient Intake From Food and Drinks
The human body needs the right “mix” of nutrients for good health. This includes eating the right amount of carbohydrate, protein, and fat (these are macronutrients), and vitamins and minerals (these are micronutrients). Micronutrients help your body use macronutrients and support many body processes.
To learn more about the functions of various vitamins and minerals in your body, and examples of foods containing these nutrients, go to https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/vitamins.cfm (https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/vitamins.cfm)
SELECTED MACRONUTRIENTS AND FIBER
EATEN 213 TARGET 130
Carbohydrate (g)
Target
EATEN 24 TARGET 38
Total Fiber (g)
Target
EATEN 107 TARGET 56
Protein (g)
Target
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VITAMINS
EATEN 367 TARGET 400
Folate (mcg DFE)
Target
1
EATEN 35 TARGET 16
Niacin (mg)
Target
EATEN 1.2 TARGET 1.3
Riboflavin (mg)
Target
EATEN 1.2 TARGET 1.2
Thiamin (mg)
Target
EATEN 326 TARGET 900
Vitamin A (mcg RAE)
Target
2
EATEN 3 TARGET 1.3
Vitamin B6 (mg)
Target
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EATEN 5.5 TARGET 2.4
Vitamin B12 (mcg)
Target
EATEN 91 TARGET 90
Vitamin C (mg)
Target
EATEN 329 TARGET 600
Vitamin D (IU)
Target
3
EATEN 8 TARGET 15
Vitamin E (mg AT)
Target
4
EATEN 50 TARGET 120
Vitamin K (mcg)
Target
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MINERALS
EATEN 643 TARGET 1000
Calcium (mg)
Target
EATEN 1.4 TARGET 0.9
Copper (mg)
Target
EATEN 10 TARGET 8
Iron (mg)
Target
EATEN 407 TARGET 420
Magnesium (mg)
Target
EATEN 1434 TARGET 700
Phosphorus (mg)
Target
EATEN 2654 TARGET 3400
Potassium (mg)
Target
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EATEN 131 TARGET 55
Selenium (mcg)
Target
EATEN 8 TARGET 11
Zinc (mg)
Target
DFE - Dietary Folate Equivalents RAE - Retinol Activity Equivalents IU - International Units AT - alpha-tocopherol
1
2
3
4
Running Head: ASSIGNMENT MACRONUTRIENT INTAKE 1
ASSIGNMENT MACRONUTRIENT INTAKE 7
Macronutrient Intake
AMU
SPHE295
Assignment 2
Part I. Sources of your food selections:
1) processed foods.
|
Day |
Number of Processed Foods |
|
1 |
5 |
|
2 |
2 |
|
3 |
8 |
|
Total (Add up the 3 days) |
15 |
2) prepared and/or cooked food.
|
Day |
Number of Prepared Foods |
|
1 |
3 |
|
2 |
1 |
|
3 |
3 |
|
Total (Add up the 3 days) |
7 |
3) Not prepared or processed food.
|
Day |
Number of Unprocessed Foods |
|
1 |
5 |
|
2 |
6 |
|
3 |
1 |
|
Total (Add up the 3 days) |
12 |
4) Foods prepared by somebody else.
|
Day |
Number of Food Prepared by Someone Else |
|
1 |
2 |
|
2 |
0 |
|
3 |
0 |
|
Total (Add up the 3 days) |
2 |
5) Percentage
|
15 |
+ |
7 |
+ |
2 |
+ |
12 |
= |
36 |
|
Total Processed Foods |
|
Total Prepared Foods |
|
Total Foods Prepared by Someone Else |
|
Total Unprocessed/Unprepared Foods |
|
Add these 4 together for Total Foods |
a) Percent Processed Foods:
|
15 |
Total Processed Foods |
* 100= |
41.67 |
% |
|
36 |
Total Foods |
|
|
|
b) Percent Prepared Foods:
|
7 |
Total Prepared Foods |
* 100= |
19.44 |
% |
|
36 |
Total Foods |
|
|
|
c) Percent Foods Prepared by Someone Else:
|
2 |
Total Foods Prepared by Someone Else |
* 100= |
5.56 |
% |
|
36 |
Total Foods |
|
|
|
d) Percent Unprocessed/Unprepared Foods:
|
12 |
Total Unprocessed/Unprepared Foods |
* 100= |
33.33 |
% |
|
36 |
Total Foods |
|
|
|
e) Summary:
Short review
|
The highest amount of processed foods was consumed on day three (8) while the least on day two. The highest amount of prepared or cooked food was consumed on day one and three, while day two had the lowest. The highest amount of unprocessed or unprepared food was consumed on day two. The number of foods prepared by someone else had the least number. The highest number of processed foods, cooked or prepared food, unprocessed or unprepared food, and food prepared by someone else was consumed on day one. The day that had the least consumption of the food was day three. The total number of processed foods was highest compared to other foods. This means that the percentage was also the highest. The food that had the least was prepared by someone else, which was about 6 percent. The results indicate that processed food consumption was highest, not recommended by the dietary guidelines. Also, as per all the days, most of the nutrient requirements were not achieved, which is due to the consumption of a lot of processed foods and inappropriate balancing of the food items. To achieve the required nutrient content, following the dietary guide seem to be the best option. |
Part II. Reading Food Labels.
Name of Food item: Fettuccini Alfredo
|
Nutrition Facts |
||
|
Serving Size: |
9.250oz |
|
|
Servings per Container: |
1.00 |
|
|
Amount per Serving: |
1 cup |
|
|
Calories |
290 |
|
|
|
Amount |
% Daily Value |
|
Total Fat (g) |
5 |
|
|
Saturated Fat (g) |
2 |
|
|
Trans Fat (g) |
0 |
|
|
Cholesterol (mg) |
10 |
3 |
|
Sodium (mg) |
620 |
27 |
|
Total Carbohydrate (g) |
49 |
18 |
|
Dietary Fiber (g) |
2 |
7 |
|
Sugars (g) |
3 |
|
|
Protein (g) |
12 |
|
|
Vitamin A |
|
|
|
Calcium |
|
|
|
Iron |
|
|
1) Ingredients
|
cooked fettuccini (water, semolina, wheat gluten), skin milk, water, parmesan-asiago cheese blend (parmesan and asiago cheeses [cultured milk, salt, enzymes], enzyme-modified cheese [enzyme modified parmesan cheese {cultured milk, water, salt, enzymes}], salt), 2% or less of soybean oil, modified cornstarch, rice starch, enzyme-modified parmesan cheese paste (parmesan cheese [cultured part-skim milk, salt, enzymes], water, whey protein concentrate, reduced-fat milk, milk protein concentrate, cultures [contains milk], enzymes), salt, butter (cream, salt), potassium chloride, spices, lactic acid blend (lactic acid, calcium lactate), carrageenan, corn maltodextrin, garlic puree, wheat starch, natural flavors, lipolyzed cream (butter, nonfat milk solids), extracts of annatto & turmeric color. |
2) ingredients that are food additives and their functions
|
Food Additives |
Function |
|
Potassium chloride |
Acts as a preservative, dietary supplement |
|
Lactic acid and calcium lactate |
Acts as a preservative |
|
Carrageenan |
Emulsifier, Foaming Agent, Gelling Agent, Stabilizer, Suspending Agent, Thickener, Whipping Agent |
|
Garlic |
Flavoring agent |
|
Turmeric and annatto |
Color |
3) Any nutrient claims
|
No |
4) Summary
|
The calories contained in the food item is below target the daily allowable limit. Also, the sodium content is below the limit of 2300mg. However, the food item was among the main contributor to sodium content. The carbohydrate amount in the food item is also below the limit. The content of Carbohydrate and fat are what influence the number of calories. The number of sugars is also limited but significant. This includes 3 out of 22 grams of the total amount of added sugars provided by the overall food items. Also, the total Fat provided by the food item is less but significant. All these amounts of nutrients provided by the food item indicate that the food item is of some value to the additional food list. However, the food additives added are what make the food item not good for consumption on a continuous basis. This is because the additives have no nutritional value but function to add meaning to the food. Also, the food item contains mainly milk and cheese-related ingredients. Such ingredients serve as the primary sources of protein, carbohydrates, and lipids. A slight increase in serving size could increase the content of nutrients provided. Also, in most cases, the % daily value is not provided. |
Part III. Carbohydrate and Lipid Content of Your Diet
1) Carbohydrate Content
|
Food Item |
Type of Carbohydrate |
|
Orange, banana, pineapple, apple, sun chips |
fructose |
|
Orange juice, cranberry juice, |
glucose |
|
Greek yogurt |
galactose |
|
carrots |
sucrose |
|
Sweet potato, 100% whole wheat roll, corn puffs, bagel, turkey breast sandwich |
maltose |
|
Milk, cream cheese, Greek yogurt |
lactose |
|
Green beans, broccoli, peas, black beans |
Oligosaccharides |
|
Mashed potatoes, 100% whole wheat roll, corn puffs, brown rice, quinoa, graham crackers, Fettuccini Alfredo |
starch |
2) Lipid Content
|
Food Item |
Type of Lipid |
|
Cream cheese, milk, Greek yogurt, eggs, meatloaf, |
cholesterol |
|
Milk, meatloaf, eggs, fish, corn puffs, wheat roll, Greek yogurt, cream cheese, bacon, Fettuccini Alfredo |
Phospholipids |
|
Milk, meatloaf, eggs, fish, corn puffs, wheat roll, Greek yogurt, cream cheese, bacon, Fettuccini Alfredo |
Fatty acids |
|
Milk, meatloaf, eggs, fish, corn puffs, wheat roll, Greek yogurt, cream cheese, bacon, Fettuccini Alfredo |
Fats and oils |
|
|
|
|
|
|
|
|
|
3) Summary
|
Starch is contained in most of the food items. The food item with no lipid or carbohydrate content is water. The foods that are said to contain no carbohydrate are turkey breast unless coated with other additives. Milk, Greek yogurt and cream cheese have both lipid and carbohydrate contents. In most cases, the presence of carbohydrates in most processed foods is facilitated by the presence of added sugars. The main sources of carbohydrates are fruits, vegetables, legumes, and potatoes. In the food items listed, fruits facilitate the highest intake of carbohydrate content. Foods such as bacon, tater tots, and sun chips have no clear indication of the type of Carbohydrate found in them although they have some trace amounts. 100% whole wheat roll has significant amount of Carbohydrate since it contains both starch and maltose. The lipids are indicated to be contained in almost all types of foods. Although this is the case, they are found in trace amounts that are considered insignificant. In the food items listed, the main sources are those products considered to be of animal origin. Milk and eggs provided high lipid content. The food items provided have high carbohydrate and lipid content compared to other nutrients. |
Reference
Kumar, L. S., & Khan, S. F. (2017). Unit-18 Carbohydrates and Lipids.
Wrobleski, M. M., Parker, E. A., Hurley, K. M., Oberlander, S., Merry, B. C., & Black, M. M. (2018). Comparison of the HEI and HEI-2010 diet quality measures in association with chronic disease risk among low-income, African American urban youth in Baltimore, Maryland. Journal of the American College of Nutrition, 37(3), 201-208.
SPHE295
Assignment 3
For this Assignment, you will use your food record and Food Group and Nutrient reports from Assignment 1.
Part I. Energy Balance:
1. Which 3 foods contributed the most calories to your diet? _Carbohydrates (51%), Fat (25.67%), and Protein (23.3%).
2. Was your calorie intake within 150 calories of the calorie level recommended by the diet analysis program (Bar Graph Report)? _Yes, because my average calorie consumption was 1366.33 out of 2600 recommended level per day_____________________________________
3. Summarize the relationship between the calories you consumed and your activity calories. You summary must be at least 100 words. The box will expand as you type.
|
The amount of calories that I consumed and activity calories were appropriate for maintaining my body weight. Since I am an average man (225 pounds, 6'0 tall), I would burn 68 calories with moderate activity level. However, since I did more than just sitting, I would burn calories at a faster rate. Thus, I would be required to consume more calories to achieve the recommended 2600 calories a day. This means that the amount of calories that I consumed would likely result in a weight loss. Thus, my goal is to consume additional 244.7 more calories to reduce weight loss. |
Part II. Does Your Fat-Soluble Vitamin Intake Add Up?
From NHANES and other dietary surveys of the American population, it's known that many individuals do not consume the recommended intakes for all the fat-soluble vitamins. Diets are often low in vitamins D and E and carotenoid-rich fruits and vegetables. The following questions can help you determine if your dietary intake of these foods and nutrients is adequate.
1. Complete the following table. In the first column, record the vegetable you ate. In the second column record the amount, for example, 1 cup. (You can add more lines to the table. Place the cursor in the last box then hit the tab button on your keyboard.)
|
Food Item |
Amount |
Color |
|
Fruits |
2.1 cup |
Red and Orange |
|
Vegetables |
0.5 cup |
Dark green |
|
Legumes (e.g. beans and peas) |
0.5 cup |
All colors |
|
Starchy vegetables |
0.5 cup |
All colors |
2. Count how many vegetables you ate. Divide this number by 3. How many vegetables did you eat on average each day? ____1.2cups___________
3. Look at the color of your vegetables. Complete the following table.
|
Color |
Number of Food Items that Color |
|
Green |
3 |
|
Orange |
2 |
|
White |
1 |
|
Purple |
0 |
|
Blue |
0 |
|
Brown |
2 |
|
Black |
1 |
4. What was the predominant vegetable color in your diet? _____Green______________
5. Did you consume…
|
Question |
Response |
|
At least 1 cup of yellow-orange vegetables per day or At least 2 cups of dark, leafy green vegetables per day |
yes |
6. Complete the following table. In the first column, record the fruit you ate and the fruit juice you drank. In the second column record the amount, for example, 1 cup. (You can add more lines to the table. Place the cursor in the last box then hit the tab button on your keyboard.)
|
Food Item |
Amount |
Color |
|
Banana |
1 full banana |
Yellow |
|
Pineapple |
8 slices |
Green |
|
Cranberry juice |
1 cup |
Red |
|
Orange juice |
2 cup |
orange |
7. Count how many fruit/fruit juice you ate. Divide this number by 3 to calculate your average intake. How many fruits/fruit juices did you eat on an average each day? _______________
8. Look at the color of your fruit/fruit juices. Complete the following table.
|
Color |
Number of Food Items that Color |
|
Green |
2 |
|
Orange |
1 |
|
White |
0 |
|
Purple |
0 |
|
Blue |
0 |
|
Brown |
0 |
|
Red |
1 |
|
yellow |
1 |
9. What was the predominant fruit/fruit juice color in your diet? _______Green____________
10. Did you consume…
|
Question |
Response |
|
At least 1 cup of yellow-orange fruit or fruit juice (100% juice) per day |
yes |
11. Did you consume…
|
Question |
Response |
|
2-3 cups of milk per day or 2-3 cups yogurt per day or 2-3 oz cheese per day |
yes |
12. Did you consume…
|
Question |
Response |
|
At least 1 teaspoon of plant oil (cottonseed, canola, sunflower, corn or olive) in your daily diet |
yes |
13. Did you consume…
|
Question |
Response |
|
At least ¼ cup plant seeds or nuts in your daily diet |
Yes |
14. Did you consume…
|
Question |
Response |
|
At least 2-3 servings of salmon, tuna, herring or fish oils during the 3 days you recorded your food intake |
Yes |
15. Summarize what you have learned about your diet. Compare your food intake, the nutrients rich in the foods you consumed and the recommended nutrient intake from your Nutrient Report. Your summary must be at least 200 words.
|
I have noticed very important details about my dietary practices through my three days record. I helped me realize the changes that I need to make to fulfill my nutritional needs. For example, my calorie intake was below the recommended amount when I consider my daily activity rate. Most of my foods contained nutrients that were below the required amount. Probably adding a little more nutrients would help me to improve my overall health. Although I have been taking different vegetables, I need to combine different colors such as green, red, yellow, orange, and green. The good thing is that my grain intake is of the right amount. However, I need to take increase the amount of fruit intake. More importantly, I am not consuming too many calories that would cause me to gain weight. I am also not eating excess junk foods and alcohol, which releases a significant amount of calories. I need to eat about four fruits of different colors, three servings of vegetables, and a lesser amount of processed meals. Apart from that, I need to do some physical exercise to complement my food intake and facilitate a healthy life. I also need to adapt to regular eating patterns to optimize my body's nutritional intake.
|
Part III. A Closer Look at Supplements
With the current popularity of vitamin and mineral supplements, it is more important than ever to understand how to evaluate a supplement. Study the label of a supplement you use or one readily available from a friend or the supermarket. The supplement you evaluate below must contain more than five vitamins and minerals. Then answer the following questions.
1. What is the name of the vitamin and mineral supplement you selected: Multivitamins/multimineral (MVMs)
2. Compare the amount of vitamin and minerals in the supplement with the recommended Daily Value. Which vitamins and minerals are >100%? Which vitamins and minerals are <100%? (Remember to use the tab key to add more lines to the table.)
|
<100% |
>100% |
||
|
Vitamins |
Minerals |
Vitamins |
Minerals |
|
Vitamin K |
Calcium |
Vitamin D |
Zinc |
|
Vitamin B 12 |
Iron |
Vitamin C |
Potassium |
|
Vitamin E |
Phosphorus |
|
|
3. How do the suggested intakes of the vitamins and minerals in the supplement compare with the current DRIs for these nutrients?
|
The suggested intakes are safe and align with the current DRIs for the various nutrients |
4. Are any suggested intakes above the Upper Levels for the nutrients? List these nutrients and the Upper Level for each.
|
Nutrient |
Upper Level |
|
|
|
|
Vitamin B 12 |
Zinc |
|
|
|
|
|
|
5. Are there any non-nutrient ingredients, such as herbs or botanical extracts, in the supplement? You often can find these by looking for ingredients that do not have a % Daily Value.
|
Non-Nutrient Ingredients |
Non-Nutrient Ingredients |
|
Isoflavones |
Melatonin |
6. Does at least 25 to 50% of the vitamin A in the product come from beta-carotene or another provitamin A carotenoids (to reduce the risk of vitamin A toxicity)?
|
Yes |
7. Are there any warnings on the label for individuals who should not consume this product?
|
Children below 6 years are excluded from the supplements |
8. Are there any other signs that tip you off that this product may be more harmful than healthful?
|
No other signs |
9. Summarize what you learned. Your summary must be at least 200 words.
|
Understanding nutrition is essential for health and wellbeing as well as growth and development in humans. Adequate nutrition awareness and the ability to make informed nutritional choices can help a person attain optimum health, achieve a healthy BMI, and live longer. The fundamental characteristics of healthy nutrition are adequacy, calorie control, balance, variety, and moderation. A balance of nutrients ensures that the body has the exact proportions of each of all the nutrients that the body needs. For example, taking minimal carbohydrates can make the body weak, while too many carbohydrates can be converted into fats and make a person overweight. Consuming too much fiber nutrients can hinder the absorption of other important nutrients. Variety is meant to prevent monotony by consuming different nutrients more frequently. Vitamin supplements are essential, but when taken in huge amounts, some supplements produce undesirable outcomes, including hair loss, fatigue, and diarrhea. Severe effects include nerve and liver damage, kidney stones, congenital disabilities, and sometimes death. Non-nutritional elements such as Isoflavone and Melatonin are present in mineral and vitamin supplements to reduce the risk of side effects. Overall, food is essential for good health, standard BMI, and overall wellbeing. |
Part IV. Water Intake
1. How much water did you drink in cups? What is the equivalent of grams? Did you drink enough water?
|
I took 6 cups of water a day, which is equivalent to 4 liters. This was a lesser amount than the required. |
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