Description
Hi, please read through this and the fIle down below for the instructions and requirements, thank you!
Find ways to edit your chosen recipe to make it more nutrient dense, have less fat, more protein, lower sugar, more fiber, (whatever is directed) in order to reach the given GOALS for one you choose. Your assignment is to do THREE RECIPES.
1. Use the Recipe Analyzer in VeryWellFit Tools to enter in a new version of the recipe that you adapt. Use this link for quick access.
www.verywellfit.com/recipe-nutrition-
analyzer-4157076
2. Keep making changes until you reach a good balance. If you cannot achieve these goals, explain why you think that might be.
The micronutrient options (like calcium and iron) are optional “bonus” nutrients.
3. Take a screen shot or use Snipping Tool to take a screen shot of the nutrition label
AND ingredients list you entered. Place these in a Word document. Don’t forget to take a screen shot of the label AND the ingredients you entered.
4. Type out a few sentences explaining changes you made, why you chose those changes, and any. challenges you had. Do you think the recipe is still similar to the original flavors or is it now so different that you would have to sell it as a new menu item completely? You do not need to write out an essay, just a few sentences about it. We may be sharing our results in class so be prepared to talk briefly about: how you altered the recipe, what surprised you about the nutrient profile, what was difficult or easy, did you have to make many changes or just a few, etc.
5. Recipes you can choose from are in the Word Doc in Module 7 under the class slides. Try to keep the flavor or texture profiles similar while meeting the goals.
Orange Smoothie. GOALS:
Increase fiber to at least 6 grams (no more than 13g)
Protein 11 – 20 grams
Decrease total sugars to less than 30g
Keep calcium above 15% of daily needs, iron to more than 10%
Loaded Baked Potato. GOALS:
Reduce cholesterol to 15 mg at most or 0 grams
Increase fiber to a minimum of 7
grams
Protein goal 15-22 grams
Increase Iron to at least 8%
Rice Bowl GOALS:
Decrease total carbohydrates to 50g or less
Increase fiber to more than 7 grams
Decrease cholesterol to less than 15 m
Protein of 16-28 grams
Unformatted Attachment Preview
Recipe Analysis
+ Working with
Nutrition Data
Programs
In this assignment you will enter similar ingredients in order to adapt 1 of the
following 3 recipes, trying to keep similar flavor/texture while meeting updated
nutritional needs. This document includes advice and the recipe options.
You MUST include both of these lists (the
ingredients entered showing the bold and lighter
grey as well as the nutrition facts label) in your
screenshot or “snips” in order to have a correct
assignment. A typed ingredients list is not enough.
READ THIS: Working in VeryWellFit Nutrition Analyzer
https://www.verywellfit.com/recipe-nutrition-analyzer-4157076
1. Always check the ingredient the program chose for you which is in light grey type below
your entry. You may have typed in 1 cup cooked pilaf but it chose 1 cup raw grains instead.
2. Beans and Grains seem to always revert to “dry” or “uncooked”. If you enter in ½ cup
cooked pinto beans, most likely the analysis will choose ½ cup dry pinto beans. You will
need to use the pencil icon to edit the type of bean chosen and update this.
3. If the ingredient you want isn’t included or can’t be found, choose the next closest
ingredient you can find. For example, if you want to use ½ cup plain yogurt, you might
have to choose from a list. The program could choose Dannon plain and maybe you want to
use another brand or Greek plain yogurt, low-fat, full fat, or nondairy. Are you adding 2
tablespoons wakame sea vegetable or dandelion greens, choose collards or
4. If your nutrients are far better or worse than you think after analyzing, check those
ingredients! Is your formally 300 calorie bowl now 1000 calories? Did your fiber go from 5
grams to 30 grams? It might be the goal you reached but if it was using ½ cup dry black
beans and you meant to use ½ cup cooked, this will greatly change your outcome because
after cooking that ½ cup is going to be closer to 1 1/3 cups cooked beans and that is no
longer a realistic serving.
5. Remember realistic serving sizes. Grains and Beans are ½ cup COOKED. Animal proteins are
3 ounces for 1 serving. Vegetables and fruits are 1 cup raw or ½ cup cooked but this doesn’t
have to be just one type, this can be a combination of veggies. A standard small meal goal
is generally: 1 serving protein, 1 serving grain, 1-3 servings vegetables.
Imagine these are recipes you make at a café, at home, or as a private chef. A customer that
usually orders this meal needs to adapt their favorite to fit certain nutrition goals.
1. Can you alter the type of ingredient? For example, instead of refined couscous could you
use whole wheat couscous? Or instead of white rice could you use kasha/buckwheat,
quinoa, or millet for a base? Instead of all granulated sugar could you use some mashed
banana? Instead of meat or dairy could you use plant based (if removing cholesterol)?
2. Can you add to the recipe? Use the same base but then add walnuts, hempseed oil, fresh
berries, or a cup of greens? Or take away, does it need all the oil, sugar, or butter? Can you
add far more herbs or any extra spices for flavor versus fats or sugars?
Alter the recipe any way you think would work nicely but don’t change it so
much the customer wouldn’t be happy with a totally different meal.
Recipe Option 1.
Orange Creamsicle Smoothie
GOALS to meet for this assignment:
1. Increase fiber to at least 6 grams (no more than 13g)
2. Protein between 11 – 20 grams
3. Decrease total sugars to less than 30g
Bonus: Keep calcium above 15% of daily needs, iron to more than 10%
Recipe Option 2.
Loaded Baked Potato Dinner
GOALS to meet for this assignment:
1. Reduce cholesterol to 15 mg at most or 0 at best
2. Increase fiber to a minimum of 7 grams
3. Protein goal 15-22 grams
Bonus: Increase Iron to at least 8%
Recipe Option 3.
CHICKEN TERIYAKI RICE BOWLS GOALS:
1. Decrease total carbohydrates to 50g or less – what ingredients are highest in
carbohydrates? Think more than just rice.
2. Increase fiber to more than 7 grams
3. Decrease cholesterol to less than 20mg (or eliminate it)
4. Protein of 16-28 grams
Recipe Adaptations and Analysis
verywellfit.com/recipe-nutrition-analyzer-4157076
SAMPLE RECIPE From class.
Example Recipe.
OATMEAL Goals:
1. Increase Fiber (goal of at least 6 grams but can go up to 16 grams)
2. Protein goal of 12-16 grams
3. Keep carbohydrates below 45g
Bonus goal to increase iron, potassium, or calcium
6.8 grams fat = 22% fat
calories
Total Sugar 28.8g
(Carbohydrates 44.6
grams = 65% cho
calories)
Protein 11g = 16%
protein calories
Sample Homework Answer: I focused on carbohydrates first. I eliminated the brown
sugar and replaced it with ¼ teaspoon stevia. Originally I just decreased brown sugar to 1
teaspoon honey but I don’t think it would be sweet enough and there were still too many
added sugars. I wanted to add a ripe banana but that was too many carbohydrates so I
instead used ½ an apple to be cooked into the oats that will add flavor and fiber without as
many carbohydrates.
I increased cinnamon to ¾ teaspoon and added in cardamom and vanilla extract for extra
flavor without the refined sugar. In increase protein and fiber, I added walnuts.
I chose a calcium-fortified soy milk instead of the cow milk to eliminate cholesterol while
keeping protein and calcium high.
I think this recipe will taste very good and a customer would be happy with the
substitutions necessary to meet their health goals.
(Make sure you cut and paste the adapted nutrition label and
ingredients into the document for full credit).
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