General Info - 3 points each

1.  Discuss your attitude toward nutrition and health. How do you select your food choices usually?

Your answers:
I’m a very health conscious individual.  I try my very best to make sure I take care of my body.  Typically, I plan my meals ahead of time and keep just those food options in the house to make sure I stick to my plan, and can easily keep track of what I am eating,

2.       What are your height, weight, and BMI?   Is this classified as underweight, normal weight, overweight, or obese?

5’ 3”
123 lbs.
BMI – 21.8 (normal)

3.       Do you have family risk factors for any of the lifestyle diseases associated with weight?   Do you smoke?

No; no.

4.       How typical is this 3 day food record of your   regular eating habits?

It’s fairly typical, besides the few days I ate out (due to it being a busy week). 

1. Did you have difficulty finding any foods in the   computer program? If so, how did you handle this? Did you need to enter any recipes? If so, which ones?

Surprisingly not!  The only one I could not find was my MuscleSport protein supplement I take daily after a workout.  I simply made my own entry by entering as much nutritional information as possible.

1.                   B. Energy Balance (3 points each)

1. Ave. kcal Intake: 1,677

Goal: 2,651

Blank space

2.                   2. List the 6 foods and / or beverages which provided the most calories in your 3 day food record, and the amount of calories in each

1. PF changes Mongolian beef:
   471 kcal

d. Starbucks greek yogurt
290 kcal

1. Starbucks Carmel Apple Spice
   390 kcal

e. PF Changs Lettuce wrap
322 kcal

1. Pinot Noir
   361 kcal

f. Panera Bread Soup
220 kcal

3. How physically active were you during the days you kept this record? How active are you in general?

Very Active
I’m typically a bit more active but this was a busy week

4.      According to your activity log, what were the total average calories you expended per day? Were any of these from exercise? If so, how many per day?

Avg. per day: 2,550 kcal
Approx. 682 kcal/day from exercise

5.      Would you expect to see weight loss, weight gain, or weight maintenance  

in the long term if you continue with your current calorie intake and activity from this three day period?

6.                   

Weight loss, more than likely
Avg, intake was 1,677 kcal while expenditure was 2,550 kcal

1. Protein  - 4 points each

1. Ave. Intake:  90        gm.

Weight:       55.8    kg.

RDA based on weight:    45      gm.

1. Was your average protein intake above or below your RDA? Explain

It was double my RDA!  This was really surprising, but I do take a protein supplement after I workout for my muscles.

1. What was your percentage of calories from protein (Grams of protein consumed x 4) divided by total calories consumed x 100?

 How did this fit in to the acceptable macronutrient desirable range (AMDR)?

22% kcals from protein
It was within acceptable range

1. What were the top 4 sources of protein in your diet? List these and the grams of protein in each. Which of your protein sources were highest in saturated fat?

a. PF Chang beef
33 g

c. Protein Supplement
24g

b. Chicken breast
26.4 g

d. Voskos Greek yogurt
13g

PF Chang Mongolian Beef : 8g

1. Separate this list into the foods which supplied complete and incomplete (or high quality and lower quality) proteins.

Complete / High Quality Proteins

These were all high quality proteins

Incomplete / Low Quality Proteins

1. Carbohydrate (3 points each)

1. Did you meet the DRI of at least 130 grams of carbohydrate, or was your intake below this on average? yes

How many grams of carbohydrates did you consume on average? 205 gm.

1. What percentage of your calories came from carbohydrates? ( ave. gm. of carbohydrate x 4 / ave. calories x 100)

49%

1. How well did your percentage of calories from carbohydrates meet the acceptable macronutrient desirable range (AMDR) for carbohydrates?

Very well; AMDR is 45 to 65%

1. The latest recommendation from the W.H.O. is to limit intake from added sugars to less than 5% of your calories. List your food choices during this 3 day period which contained at least 4 grams of added sugars for the portions you consumed. Do not include natural sugars found in foods, such as fruits, 100% fruit juices, and milk.

-Starbucks Carmel Apple Spice
-Starbucks Greek Yogurt
-Kellogs Raisin Bran Crunch

1. Estimate the percentage of calories you consumed from added sugars.

_________%

1. Do you feel your intake of added sugars meets this health goal? Why or why not?

1. What is your fiber AI?

19 gm avg, daily intake

1. How many grams of fiber did you consume on average? Were half or more of your grains whole grains?

57gm
Majority were whole grain

1. List the top 6 food sources of fiber from the single nutrient report and the grams of fiber in each

a. MorningStar Black Bean Burger
4g

d. Panera Bread Soup
4g

b. Kashi TLC Bar
4g

e. Quaker Steel Cut Oats
4g

c. Apple
4.4 g

f.  Banana
3.1 g

E.       Fat and Cholesterol (4 points each)

Nutrient

Avg Intake 

Goal

List which foods were the top 3 sources of each of these:

Fat

       47               gm.

      59 to 103               gm.

PF Changs Mongolian Beef, Ranch Dressing, Panera Bread Soup

(Calculate this)

               25% of kcals

         20 to 35     % of kcals    

              (AMDR)

N/A

Saturated Fat

              12.3        gm.

                <29.5     gm.

PF Changs Mongolian Beef, Starbucks Greek Yogurt, Panera Bread Soup

(Calculate this)

         6.7      % of kcals

  <7           % of kcals

             (NCEP)

N/A

Trans Fat

        0.2              gm.

 (MINIMIZE)                    gm.

Ranch dressing, Panera Bread soup, Skim Milk (less than 1g)

Cholesterol

        79              mg.

       <300              mg.

Chicken breast, Starbucks greek yogurt, Panera Bread Caesar salad

1. Summary (4 points each)

1. Were you satisfied with your activity level and caloric intake? If not, what changes could you make to improve it?
   I was satisfied!  Although I was a tad disappointed that I ate out 3 times (PF Changs, Starbucks, Panera Bread).  This was due to poor planning on my end; I’m definitely paying closer attention to my meal planning/scheduling.

1. Do you feel you should make changes to improve the fat or cholesterol intake in your diet? If so, which substitutions could you make to reduce the amount of these you consume?

My fat and cholesterol intakes were both decent in my personal view, but my fat intake was below my DRI.  I could possibly make small changes such as switching from skim milk to 2% milk.

1. What adjustments, if any, do you need to make regarding your intake of added sugars?  Which substitutions could you make to reduce the amount of these you consume?

I normally consume hardly any added sugars; these 3 days were definitely not the usual for me in that aspect.  The 2 main contributors to that were the drink and yogurt from Starbucks.  In order to keep this down in the future, I will simply not get something with so many added ingredients from there such as the Carmel Apple Spice.  Perhaps I can switch that out for a Lite Latte (non fat milk, no sweetener).

1. Which substitutions could you make to increase the amount of fiber in your diet, if needed?
   My fiber intake was pretty substantial.  I normally eat more fruits than I did in these 3 days, and fiber bars are a favorite of mine.  I’m sure those small additions would get me right where I needed to be.  (Daily average intake was 19g, RDI was 25g)