How does your diet compare to your recommended intake for each food group?

Step 4: Evaluate your diet in a written report that answers all of the Report Summary Questions outlined

below.

Written Report Requirements:
a. Your report should be typewritten using 12 point font, single spaced.
b. Number each section as you answer the questions. To receive full credit, it must be very clear to

the instructor which questions correspond with each of your answers.
c. Questions should be answered fully in written paragraphs (do not just list answers or provide

only bullets).
d. Use the information and data from your printouts to answer the questions. Your answers should

also provide thoughtful analysis.
e. Your written report should be complete: Answer all questions and all parts of each question. g. Turn in a hard copy of your written report, 3-day food record, and required printouts to the

instructor by class time on the due date.

REPORT SUMMARY QUESTIONS

  • How does your diet compare to your recommended intake for each food group? To answer this question, review your Food Groups and Calories Report. Be sure to use data from this report to back up your statements. If you are consuming fewer servings than recommended from any of the food groups, explain why this is the case; also include possible health consequences. If you are consuming more servings than recommended from any of the food groups, explain why this is the case; include possible health benefits and/or consequences. Include very specific food/beverage suggestions for improving your food group consumption if you think improvements are needed. If you met all of the recommendations, make an overall statement of adequacy, and discuss health benefits.
  • Is your calorie intake appropriate? Look at your Nutrients and Calories Report
for your average 3-day calorie intake and calorie recommendation. How did your 3-day
average calorie intake compare to your calorie recommendation? If your calorie intake is significantly over or under your recommended calorie level, explain what this means for
your weight and health. If you met the calorie recommendation, include a statement of
adequacy and discuss health benefits. If you disagree with your recommended calorie
level, be sure to explain your reasoning for this. Do you think you are consuming enough
calories to be able to meet your needs for nutrients (vitamins, minerals, etc-)? Consider (and discuss) the overall results of your Nutrients and Calories Report to answer this part of the question. If you need to increase or decrease your calorie intake, provide very specific suggestions (including specific food and/or beverage ideas) for accomplishing this.
  • How do your dietary levels of fiber, added sugars, and total carbohydrate compare to the recommendations? Are you eating the right kinds of high carbohydrate foods? Look
at your Nutrients Report. Discuss how your 3-day average fiber intake, 3-day average carbohydrate intake, added sugar intake, and % of calories from carbohydrates compare to the recommendations for these. Be sure to include data from your report in your answer. If you are significantly above or below the recommended intake levels for fiber, added sugars, and/or total carbohydrates, evaluate what this means for your health. If you need to increase or decrease dietary fiber, added sugars, or total carbohydrate, provide very specific suggestions for accomplishing this. Are you eating the right kinds of high carbohydrate foods? Consider whether you are eating enough nutritious sources of carbohydrates, such as fruits, vegetables, whole grains. and dairy (or milk substitutes). If you think you need to make any changes to the types of high carbohydrate foods you eat, provide very specific suggestions (including specific food and/or 
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beverage ideas) for accomplishing this. If you met your fiber, added sugar, and carbohydrate recommendations and think you are eating nutritious sources of carbohydrates, provide an overall statement of adequacy and discuss health benefits.

  • Is your total fat intake within a healthy range? Are you eating the right types of dietary fats? Look at your Nutrients Report. Compare your % calories from fat to your target calorie level from fat. Using this data, explain whether your total fat intake is OK, over, or under your
recommended intake range for total fat. Also assess and discuss your 3-day average dietary levels of saturated fat and essential fatty acids (Linoleic and Linolenic Acids), including data from your Nutrients Reports in your answer. On your Nutrients Report, find the type of fat (saturated, monounsaturated, polyunsaturated) that contributed the highest % of calories; include and evalutate this information in your written report (i.e. Is this a healthy fat profile?). Also explain whether or not you consumed foods that provided the omega-3 fatty acids (linolenic acid, EPA, and DHA). Omega-3 fatty acids should be included in your diet. If you think you need to make improvements in the types or amounts of fats you eat, explain why, and give very specific suggestions for accomplishing this. If you met your recommendations for types and amounts of dietary fat, include an overall statement of adequacy and discuss health benefits.
  • What are your major food sources of select vitamins? Choose 3 vitamins to evaluate. On your Food Details Reports, find your overall top two food sources for each of these 3 vitamins. Highlight or circle in pen the top two amounts of each of these 3 vitamins. In your written report, name the 3 vitamins you have selected to evaluate for this question, and briefly explain why you have chosen these. Name your top 2 food sources of each of these 3 vitamins. Then identify and name 2 more good food sources of each of these 3 vitamins. How hard or easy is it for you to consume the recommended amounts of these 3 vitamins? Explain your answer.
  • Are you meeting your needs for vitamins? Analyze the adequacy of your vitamin intake
using data from your Nutrients Report. Which vitamins are you consuming in the right
amounts? List these. These are the ones listed as status “ok” on your Nutrients Report. Which vitamins did you fail to consume in adequate amounts? List them. These will be listed as
status “under” on your nutrients report. Did you consume less than 50% of the RDA for any vitamin? If yes, list these, and explain possible health consequences. Then give very specific suggestions for how you could consume more of each of these vitamins from foods and beverages. If your status is “over” for any vitamin, compare your intake to the UL and report the results. What are some major health benefits and/or consequences of your current vitamin intake levels? If you need to adjust your vitamin intake, explain specific ways to accomplish this through changes to the types and/or amounts of foods and beverages you consume. If you met the vitamin recommendations, include an overall statement of adequacy, and discuss health benefits.
  • What are your major food sources of select minerals? Choose 3 minerals to evaluate. On your Food Details Reports, find your overall top two food sources for each of these 3 minerals. Highlight or circle in pen the top two amounts of each of these 3 minerals. In your written report, name the 3 minerals you have selected to evaluate further, and briefly explain why you have chosen these. Name your top 2 food sources of each of these 3 minerals. Then identify and name 2 more good food sources of each of these 3 minerals. How hard or easy is it for you to consume the recommended amounts of these 3 minerals? Explain your answer.
  • Are you meeting your needs for minerals? Analyze the adequacy of your mineral intake using data from your Nutrients Report. Be sure to include evaluations of your dietary sodium and calcium levels in your answer. Which minerals are you consuming in the right amounts? List these.These are the ones listed as status “ok” on your Nutrients Report. Which minerals did you 
5

fail to consume in adequate amounts? List these. These will be listed as status “under” on your nutrients report. Did you consume less than 50% of the RDA for any mineral? If yes, list these, and explain possible health consequences. Then give very specific suggestions for how you can

consume more of these minerals from foods and beverages. If your status is “over” for any mineral, compare your intake to the UL, and evaluate the results. What are some major health benefits and/or consequences of your current mineral intake levels? If you need to adjust your intake of any minerals, explain specific ways to accomplish this through changes to the types and/or amounts of foods and beverages you consume. If you met the mineral recommendations, include an overall statement of adequacy, and discuss health benefits.

  1. Do you think you need any nutrition supplements? Explain, and refer to data from
your printouts to back up your answer. If you are currently taking nutrition supplements, include whether or not you think you need to continue to take these supplements; explain, and refer to data from your printouts to back up your answer.
  2. What is your evaluation of your fluid intake? Estimate your daily fluid intake range from your food intake records, and include this in your answer. To estimate your daily fluid intake range, you will need to look at your food intake records and figure out how much total fluids you

drank on each of these three days. What is your recommended fluid intake range? Calculate it, and include this in your answer. For healthy people under normal environmental conditions, the recommended fluid intake range is 1.0 – 1.5 ml of water per kcal expended by the body (use your recommended calorie intake, shown on your Nutrients Report, for this calculation). Also consider any extra water needs you may have (exercise, breastfeeding, etc-). Then compare your actual fluid intake range to your recommended fluid intake range. Do you think you drink enough fluids? Are you drinking the right kinds of fluids? Explain your answer. If you need to make changes to the types or amounts of fluids you drink, give specific ideas for accomplishing this.

  1. What are the two biggest strengths of your usual diet? Be sure to give specific reasons why these are major benefits of your usual eating pattern. Include health benefits.
  2. What are the two biggest areas of weakness of your usual diet? Explain your answer, and also give two specific dietary modifications that you think you can implement to improve these 2 aspects of your diet. You need to provide details of these specific improvements to get full credit for this answer.
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