Description
Your Tasks
TASK 1- FOOD LOG
You will keep a 3-day food log, where you will record the meals and snacks that you ate, along with their nutrients, throughout each day. You can choose to track this using Cronometer or the provided Word documentDownload provided Word document.
This week’s focus: fat, cholesterol, and protein
You may record calories and carbohydrates; however, they are not required for this week.
Please see the Everything You Need to Know About- DIETARY ANALYSIS ASSIGNMENTS page for more specific details on this process.
TASK 2- ANALYSIS
Please answer the following questions in complete sentences:
In regard to last week’s ‘challenge’-
Did you try some of your carbohydrate additions or replacements? If so, how did it go?
In regard to fat (general)-
What was your averageLinks to an external site. fat intake over the 3 days? Was your fat intake within the daily rangeLinks to an external site. (the AMDR is 20-35% of your caloric intake)? Were you surprised by your averages, why or why not?
What did you eat the most of: saturated fat, trans fat, monounsaturated fat, or polyunsaturated fat?
Which foods contained the most fat? Were you surprised by the fat content of some of your foods? If yes, which ones surprised you?
Reflect on the fats consumed this week. Did some affect the way that you felt (i.e., mood, satiety, etc.)? Which ones?
In regard to cholesterol-
What was your averageLinks to an external site.cholesterol intake this week? Is this above or below the recommendation of less than 300 mg per day (200 mg if you are at risk for heart disease)? Any surprises?
Were there any foods that you ate that help in lowering cholesterol? If yes, what were they?
In regard to protein-
What are your recommendedLinks to an external site.dietary protein needs?
What was your average protein intake over the 3 days? Based on this average, are you meeting your recommended protein needs?
What are problems with diets that are low in protein? What are problems with diets that have excessive protein?
Would you say that the majority of your protein comes from animal- or plant-based sources?
How difficult would it be for you to switch to plant-based proteins? Why?
Looking forward-
How has learning about fat and protein affected your motivation to eat a healthier, more balanced diet?
What are two foods that you can swap in order to:
reduce saturated and/or trans fat;
increase monounsaturated and/or polyunsaturated fat;
reduce cholesterol;
reduce animal-based sources and/or increase plant-based sources;
increase protein intake (if protein intake was too low); or
decrease protein intake (if protein intake was too high)?
Unformatted Attachment Preview
Food Log- Week 1 of Tracking
Task 1
This week, please log the meal (B [breakfast], L [lunch], D [dinner], S [snack]), food/drink,
serving size, # of servings, carbohydrates, sugar, fiber, and calories (kcals).
You can fill in protein and fat; however, it is not a requirement for this week.
DAY 1
MEAL
FOOD/DRINK
SERVING
SIZE
# OF
SERVINGS
KCALS
CARB
SUGAR
FIBER
FAT
PROTEIN
FOOD/DRINK
SERVING
SIZE
# OF
SERVINGS
KCALS
CARB
SUGAR
FIBER
FAT
PROTEIN
TOTAL
DAY 2
MEAL
TOTAL
DAY 3
MEAL
FOOD/DRINK
SERVING
SIZE
# OF
SERVINGS
KCALS
CARB
TOTAL
[Analysis Questions on Next Page]
SUGAR
FIBER
FAT
PROTEIN
Task 2- Analysis
Please answer the following questions in complete sentences:
1. In regard to caloriesa. What was your average calorie count?
i. Answer
b. Did your calorie count surprise you? Why or why not?
c. What contributed the most to your calories?
2. In regard to carbohydrates (general)a. What was your average carbohydrate intake during the 3 days? Is your carbohydrate intake
within the daily range (recall that the average minimum is 130 g/day)? Were you surprised by
your averages?
b. What did you eat the most of: fast-releasing (simple) carbohydrates, starches, or fiber?
c. Reflect on the carbohydrates consumed this week. Did some keep you more satiated (than
others? Which ones?
3. In regard to fibera. What was your average fiber intake during the 3 days?
b. Are you getting the recommended amount of daily fiber (38 g /day for men; 25 g/day for
women)? If yes, what are some foods that you eat that provide the most fiber. If not, what are
foods that you can incorporate to help increase your fiber needs?
4. In regard to added sugarsa. Were you surprised by your added sugar values?
b. Which foods contributed the most to these values?
5. Looking forwarda. What are two foods that you can incorporate and/or swap in order to a) reduce calories; b)
increase fiber; or c) reduce added sugar? Be creative!
i. Example- “I eat a lot of ice cream. One food swap that I can do is eating a half cup of
fruit instead of a bowl of ice cream as an after-dinner treat in order to cut back on added
sugar”.
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