Description
People lead busy lives. Many individuals find it easy to lose track of just how much food and drink they have consumed throughout the day. This assignment will provide you with an opportunity to track and reflect on your nutritional intake. The results may surprise you!For this assignment, use the Nutritional Intake Worksheet (below) to:Familiarize yourself with the 2020 – 2025 USDA Dietary Guidelines for an adult.Track all of the food and beverages you consume for a 3-day period.Analyze your nutritional intake compared to the USDA Dietary Guidelines.Answer a series of self-evaluation questions.File:
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Human Nutrition
Module 03 Nutritional Intake Worksheet
Name:
Directions: This worksheet is designed to help you determine how many servings of the 2020-2025 Dietary
Guidelines you consume. This will give you a chance to review the recommended amounts, and see how you
compare.
1. The 2020-2025 Dietary Guidelines are listed in the chart below and will be used to analyze your
food intake.
2. Page 2 contains a food log, where you will record all of the food and beverages you consume.
3. Page 3 contains a table where you will analyze your nutritional intake compared to the USDA
Dietary Guidelines and then answer a series of self-evaluation questions.
2020-2025 USDA Dietary Guidelines
Note: The following are based on a 2000 calorie diet for an 18+yr old adult according to the 2020-2025
Dietary Guidelines.
Dairy: USDA Recommended amount: 3 cups/day
• What counts as 1 cup: 6 ounce portion of fat-free yogurt is equal to 3/4 cup-equivalent dairy;
1 1/2 ounces portion of cheddar cheese is equal to 1 cup-equivalent dairy
Protein: USDA Recommended amount: 5.5 ounces/day
• What counts as 1 ounce: 1 large egg is equal to 1 ounce-equivalent protein foods; 2
tablespoons of peanut butter is equal to 2 ounce-equivalents protein foods; 1 ounce portion of
walnuts is equal to 2 ounce-equivalents protein food; 1/2 cup portion of black beans is equal to
2 ounce-equivalents protein foods; 4 ounce portion of pork is equal to 4 ounce-equivalents
protein foods
Fruits: USDA Recommended amount: 2 cups/day
• What counts as 1 cup: 1/2 cup portion of strawberries is equal to 1/2 cup-equivalent fruit;
3/4 cup portion of 100% orange juice is equal to 3/4 cup-equivalent fruit; 1/4 cup portion of
raisins is equal to 1/2 cup-equivalent fruit
Vegetables: USDA Recommended amount: 2.5 cups/day
• What counts as 1 cup: 1/2 cup portion of green beans is equal to 1/2 cup-equivalent
vegetables; 1 cup portion of raw spinach is equal to 1/2 cup-equivalent vegetables
Grains: USDA Recommended amount: 6 ounces/day
• What counts as 1 ounce: 1 slice of bread is equal to 1 ounce-equivalent grains; 1/2 cup
portion of cooked brown rice is equal to 1 ounce-equivalent grains
Sugar: USDA Recommended amount: minimal/day
• Consume less than 10 percent of calories per day from added sugars
Fat: USDA Recommended amount: minimal/day
• Consume less than 10 percent of calories per day from saturated fats
Retrieved from https://health.gov/dietaryguidelines/2015/resources/2015-2020_Dietary_Guidelines.pdf on 04/08/2019.
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Human Nutrition
Module 03 Nutritional Intake Worksheet
Food Log: Nutritional Intake Tracking
Directions:
Record your meals, snacks, drinks, etc. over a 3 day period. For each meal, provide the date, your meal
content, and determine the number of servings from each food group. Provide complete details and data
(see example row below).
Date
Record meal content here
Example:
5/12
Breakfast
½ cup of oatmeal (made with water), ¼ of
raisins, 2 cups of coffee (with 1 tsp. sugar each).
Record servings and of which food
group
Grain: 1 oz. serving
Fruit: ¼ cup dried fruit = ½ cup fresh fruit
Sugar: 2 tsps.
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Human Nutrition
Module 03 Nutritional Intake Worksheet
Nutritional Intake Analysis and Self-evaluation
Directions:
Review the Food Log of your intake for the 3 day period. In the chart below, for each day, record the
number of servings you consumed from each category. Analyze your intake compared to the USDA
guidelines and answer the self-evaluation questions in complete sentences, using proper spelling and
grammar.
Dairy
Servings
Protein
Servings
Fruit
Servings
Vegetable
Servings
Grain
Servings
Sugar
Servings
Fat
Servings
Day 1
Day 2
Day 3
Daily USDA 3 cups
5.5 ounces 2 cups
2.5 cups
6 ounces
minimal
minimal
Dietary
Guidelines
for an
Adult*
* Based on a 2000 calorie diet for an 18+yr old adult according to the 2020-2025 Dietary Guidelines.
Self-evaluation Questions:
1. In which areas of your nutritional intake did you do well?
2. Which areas of your nutritional intake need adjustment?
3. What are some specific eating/drinking changes you could make to better balance your nutritional
intake?
4. After analyzing your nutritional intake and comparing it to the USDA guidelines, what surprised
you?
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