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of 21 PLM Nutrition Analysis Really Good 130415.1.doc

Biology 103– Nutrition

LA 3 PLM Nutrition 2023-05-07

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Class Location:Days / Time:

Instructor:

Summer 201771200 4 UnitsNVC 2210 and LAB 2031MTWTh 10:30 AM – 12:35 PMRIDDELL

Student ID(s)#:

Student Name(s): Really Good Team Name: N/A

Lab Assignment #:

Lab Title: PLM Nutrition Analysis Date: 2023-05-07

PURPOSE / OBJECTIVE(S): To analyze my own personal nutrition on separate days, a typical work day, a typical school day, a weekend

day, and a planned healthy day .

SUBJECTS; Self

Gender Age BMI Life Description / Attributes

F 26 26PT Employee HospitalityPT StudentSingleFT / PT ParentPT Daughter – Moved back in with Parents and Baby1 Toddler Age Child

METHODS / TOOLS / INSTRUMENTATION / PROCEDURES; Created an account at https://www.supertracker.usda.gov so that I could keep track of my daily food intake. Followed the directions on the website and kept track or estimated my intake for three days during the week

and from this analysis designed a healthy day. The four days are described below. These are examples of my Days. Some days are combinations of work and school and leisure. My mother is a stay-at-home mom and is a good cook.

Description TypicalSchool Day

TypicalWork Day

LeisureDay

GoalHealthy Day

Date 15 09 25 15 09 27 15 09 29 15 10 01

Description 3 Meals 2 Fruits Low vegetables 1 Sugar Snack No Dessert No Wine

3 MealsHigh DairyHigh Carbs2 SnacksLow FruitLow VegetablesNo DessertNo Wine

2 MealsHigh CarbsLow DairyLow FruitLow vegetables3+ Snacks - SugarWineMaybe Dessert

3 Meals3 Vegetable3 FruitsLow CarbsHigher ProteinsHealthy Dairy2 Snacks NutsNo Dessert




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RESULTS: In comparing five different days of calorie intake, it appears that most calories are derived from carbohydrates

compared to fats, fruits, and sodium. Refer to Tables 3, 6, 10, 14 for analysis. ??????? It appears that on the more “disciplined” day, I consume less calories of every food group Refer to all

Tables. On a “typical” eating day, it appears that I consume more total fat, fiber, vegetables, and fruits that in any

other day. Refer to Table 4, 5, 9, 10. More protein was consumed on typical and high calories day compared to “low, school day, and

weekend” days. Refer to Table 2. The break-down of my normal daily food intake is seen at Table TYPICAL 1, Table TYPICAL 2, Table

TYPICAL 3, Figure TYPICAL 1 and Table TYPICAL 4, below. (Refer to analysis/discussion section) The categorization of my high daily intake is seen at Table HIGH 1, Table HIGH 2, Table HIGH 3, Figure

HIGH 1 and Table HIGH 4, below. (Refer to analysis/discussion section) The analysis of my disciplined daily intake is seen at Table LOW 1, Table LOW 2, Table LOW 3, Figure

LOW 1 and Table LOW 4, below. (Refer to analysis/discussion section)

Section 1 Total CaloriesThis data represents my total caloric intake for the 3 case study days.The data is consistent with my general knowledge that the greater quantity of pleasure foods, adds greater amounts of calories

Figure 1. Shows the total calories (kcal) consumed for five different days 9/29 is the highest day of total calories (2,294), 9/27 my typical day shows that I go over my

calorie goal by 50 calories, on 9/25, which is my low discipline day I am under my calorie goal and on 10/02 I consume the same amount of calories as 9/25, and on 9/30, which is a weekend day I go over my calorie goal by 108 calories

Total calories consumed Graph Total calories consumed DataDate Total Calories 09/25/12 134409/26/12 No Data09/27/12 185009/28/12 No Data09/29/12 229409/30/12 190810/01/12 No Data10/02/12 1344




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Section 2 Food Groups

These results compare the my eating habits selection from the basic food groups for 3 case study days and my addition weekend and school day.

Figure 2. Shows the total protein in grams consumed for five different days This graph shoes that I go over my protein target on all five days, I even go over my trend

on 9/27 and 9/29

Protein in Grams Graph % of calories from protein Graph

Protein in Grams Data % of proteinDate Protein in Grams 09/25/12 6609/26/12 No Data09/27/12 8909/28/12 No Data09/29/12 10009/30/12 7210/01/12 No Data10/02/12 73

Date % of Calories from Protein 09/25/12 1909/26/12 No Data09/27/12 1909/28/12 No Data09/29/12 1709/30/12 1510/01/12 No Data10/02/12 21




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Figure 3. Shows the total amount of carbohydrates in grams consumed for five different days I also go over the total amount of carbohydrates in grams target I am suppose be

consuming on all five days, but I am lower on my trend on 9/27 and 10/02 Although on the % of Calories from Carbohydrate Graph I am good on four days

except 9/25 because I barely pass the accepted range

Carbohydrate in Grams Graph % of Calories from Carbohydrate Graph

Carbohydrate in Grams Data % of Calories from Carbohydrate DataDate Carbohydrate in Grams 09/25/12 21909/26/12 No Data09/27/12 18809/28/12 No Data09/29/12 27409/30/12 24510/01/12 No Data10/02/12 170

Date % of Calories from Carbohydrate 09/25/12 6509/26/12 No Data09/27/12 4009/28/12 No Data09/29/12 4709/30/12 5110/01/12 No Data10/02/12 50




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Figure 4. Shows the total amount of Total Fat grams consumed for five different days I barely make it on the accepted range of total fat on 9/29 and 9/30 but I go over the

accepted rang on 9/27 and on 10/02 my total fat percentage is fine, but on 9/25 im actually lower tha accepted range by about 13%

Total Fat (% Calories Eaten ) Graph Total Fat (% Calories Eaten ) Data

Date Total Fat (% Calories Eaten ) 09/25/12 1709/26/12 No Data09/27/12 4209/28/12 No Data09/29/12 3509/30/12 3510/01/12 No Data10/02/12 27

Figure 5. Shows the total amount of dietary fiber consumed for five different days I am lower on the target range on all five days, the only day I am close to the target is on

9/27

Total Dietary Fiber Graph Dietary Fiber DataDate Dietary Fiber in Grams 09/25/12 1709/26/12 No Data09/27/12 2409/28/12 No Data09/29/12 1109/30/12 2110/01/12 No Data10/02/12 9




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Figure 6. Shows the total amount of saturated fat consumed for five different days 9/29 is the highest day of saturated fat in grams intake and 9/27 is the second

highest, although I am low on the other three days, 9/25 is the lowest day of saturated fat intake by about 17 grams

Amount of saturated fat in grams Graph % of calories from saturated fat Graph

Saturated Fat in Grams Data % of Calories from Saturated Fat DataDate Saturated Fat in Grams 09/25/12 809/26/12 No Data09/27/12 3109/28/12 No Data09/29/12 3509/30/12 1910/01/12 No Data10/02/12 15

Date % of Calories from Saturated Fat 09/25/12 509/26/12 No Data09/27/12 1409/28/12 No Data09/29/12 1309/30/12 910/01/12 No Data10/02/12 10




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Figure 7. Shows the total amount of monounsaturated fat consumed for five different days 9/27 is the highest day I consume monounsaturated fat, 9/29 and 9/30 are about the same

on the intake of monounsaturated fat and 9/25 is the lowest

Monounsaturated Fat in Grams Graph Monounsaturated Fat in Grams DataDate Monounsaturated Fat in Grams 09/25/12 1109/26/12 No Data09/27/12 3909/28/12 No Data09/29/12 2709/30/12 2610/01/12 No Data10/02/12 14

Figure 8. Shows the total amount of cholesterol consumed for five different days On 9/29, 9/30, and 10/02 I pass the limit of cholesterol that I am supposed to be

consuming, but on 9/25 and 9/27 I am significantly lower

Cholesterol intake graph Cholesterol intake dataDate Cholesterol in Milligrams 09/25/12 10809/26/12 No Data09/27/12 22009/28/12 No Data09/29/12 33009/30/12 33210/01/12 No Data10/02/12 368




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Figure 9. Shows the total amount of vegetables consumed for five different days I am low on all five days on my vegetable intake my highest day of vegetable intake is on

9/27 with 2 cups

Vegetables in Cups Graph Vegetables in Cups Data

Date Vegetables in Cups 09/25/12 1¼09/26/12 No Data09/27/12 209/28/12 No Data09/29/12 1½09/30/12 1¾10/01/12 No Data10/02/12 1

Figure 10. Shows the total amount of fruits consumed for five different days 9/27 is the highest day of fruit of intake with 3 cups, 9/25 and 10/02 have the same

amount of fruit of intake, 9/30 I’m low on the target of fruit and on 9/29 I don’t consume any fruit

Fruits in Cups Graph Fruits in Cups DataDate Fruits in Cups 09/25/12 2¾09/26/12 No Data09/27/12 309/28/12 No Data09/29/12 009/30/12 1¾10/01/12 No Data10/02/12 2¾




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Figure 11. Shows the total amount of dairy consumed for five different days The only day I meet my dairy target is on 9/29, on 9/27 and 9/25 I am fairly close but I still

don’t make it and on 9/30 and 10/02 I am low on my dairy.

Dairy in Cups Graph Dairy in Cups DataDate Dairy in Cups 09/25/12 2½09/26/12 No Data09/27/12 2¾09/28/12 No Data09/29/12 309/30/12 210/01/12 No Data10/02/12 1½

Figure 12. Shows the total amount of protein foods consumed for five different days I am pretty close to my protein target on most of my days except on 9/25 because I am 2

cups below it and on 9/29 I go a little over my target.

Protein Foods in Ounces Graph Protein Foods in Ounces DataDate Protein Foods in Ounces 09/25/12 3½09/26/12 No Data09/27/12 509/28/12 No Data09/29/12 609/30/12 510/01/12 No Data10/02/12 5½




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Figure 13. Shows the total amount of oils consumed for five different days My oils in teaspoons that I consume are fairly low with the exception of 9/30 where I

actually go over my target by a teaspoon.

Oils in Teaspoons Graph Oils in Teaspoons DataDate Oils in Teaspoons 09/25/12 009/26/12 No Data09/27/12 209/28/12 No Data09/29/12 409/30/12 710/01/12 No Data10/02/12 1

Figure 14. Shows the total amount of sodium consumed for five different days I exceed my sodium target on most of my days except on 9/25 which was my low and

disciple day.

Amount of sodium Graph Amount of sodium DataDate Sodium in Milligrams 09/25/12 132209/26/12 No Data09/27/12 270009/28/12 No Data09/29/12 467609/30/12 268210/01/12 No Data

of PLM Nutrition Analysis Really Good 130415.1.doc



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ANALYSIS / DISCUSSION:Below you will find several Tables and Figures which demonstrate my personal nutrition for five different days. The Tables and Figures are in comparison to the Daily Recommendations found at www.choosemyplate.gov .

Case: TYPICALIt appears that in a typical day, my intakes of grains are under as well as my vegetables. My fruits were actually above the recommendations by a cup. However my dairy and protein foods were considered “okay”. My sodium intake was above my target by a little and my oil intake is fairly well. My total fat is above my accepted range as well as my saturated fat, but my cholesterol intake is actually below my limit.

Case: LOWOn my low/ discipline day, my intakes of grains are “low” by almost three cups. My vegetables are also “low” by about a cup. However my fruit intake is above my recommendation once again by ¾ a cup,thanks to whole fruit and fruit juice. Although my dairy and protein intakes are all considered “under”, my dairy intake is low by ½ a cup and my protein intake is low by two ounces. My carbohydrates were above my target range, but my total fat was actually below my acceptable range as well as my cholesterol intake.

Case: HIGHIt appears that in my high day my intakes of grains are low by 2 oz. and my vegetable intake is low once again by a cup. My fruit intake on my high day is almost nothing it appears that I only had an intake of 2% on my fruit. However my intake of dairy is “good” which consisted of milk and yogurt. My intake of protein was also “good” I actually had ½ a cup more of my recommended protein intake. My total fat intake was a little above my acceptable range and my carbohydrates intake was also above my acceptable range.

Case: WEEKEND DAYOn a weekend day my grain intake was actually “okay” I only needed ½ a cup to reach my recommended intake. My vegetable intake was “low” like most of my cases, but my fruit intake was okay I only needed ¼ a cup to reach my goal. Although my dairy intake was “low” by a cup, but my protein intake was “okay” I only needed ½ an oz. to reach my recommended intake. My intakes on carbohydrates, total fat, and cholesterol were above my target range.

Case: SCHOOL DAYOn my school day I did fairly badly with all my food groups. I only did “okay” with my protein intake because I took in the right amount of recommended protein. My intake on my fruit was “above” my recommended intake by ¾ a cup. Although my grain, vegetable, and dairy intake were all low my grains were under by an oz. and my vegetables were under by a cup and a half and my dairy was also under by




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a cup and a half. My intake on total fat was good, but I passed my recommended target on carbohydrates and cholesterol.

CONCLUSIONS / FURTHER CONSIDERATIONS: This analysis provided me with a lot of nutritional information that I had never considered before. It has taught me that I need to cut down on my sodium intake as well as my empty calories. I also need to

increase my vegetables and grains intake. This experiment has also taught me that I need to consume more milk on a weekend day and a

regular school day. I also need to incorporate more grain on all of my days. My challenges to my new plan will be trying to incorporate more vegetables and grains in my diet since I do

not eat as many as I should. I also find being on-the-go a lot has presented a little more of a challenge in choosing healthier foods. I plan on trying to make better decisions and charting my intake on

https://www.supertracker.usda.gov/foodtracker/ My new plan will include more exercise and the following changes to my diet:

Food Group Daily Amount Nutrient Daily AmountFruits: 2 cups/day Sodium <2300 mg

Vegetables: 2 ½ cups/day Total Fat 25-35%Milk 3 cups/day Saturated Fat <10%

Meat/Beans 5 ½ oz/day Cholesterol <300 mgGrains 6 oz/day

My Current BMI is 26 based on Chart

http://www.divineweightlossinc.com/program/body-mass-index/




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My target BMI is 22 I plan to rach this in 6 months

ATTACHMENTS / APPENDIX

Summary / Formal / Conclusive Results, Tables, Charts, Illustrations

Appendix Table 1 Food groups for All 5 Days

Food Groups Target Average Eaten Status

Grains 6 ounce(s) 4 ounce(s) Under

Whole Grains ≥ 3 ounce(s) 1½ ounce(s) Under

Refined Grains ≤ 3 ounce(s) 2½ ounce(s) OK

Vegetables 2½ cup(s) 1¾ cup(s) Under

Dark Green 1½ cup(s)/week 0 cup(s) Under

Red & Orange 5½ cup(s)/week ½ cup(s) Under

Beans & Peas 1½ cup(s)/week ¼ cup(s) Under

Starchy 5 cup(s)/week ¼ cup(s) Under

Other 4 cup(s)/week 2½ cup(s) Under

Fruits 2 cup(s) 2 cup(s) OK

Whole Fruit No Specific Target 1½ cup(s) No Specific Target

Fruit Juice No Specific Target ½ cup(s) No Specific Target

Dairy 3 cup(s) 2½ cup(s) Under

Milk & Yogurt No Specific Target 2¼ cup(s) No Specific Target

Cheese No Specific Target ¼ cup(s) No Specific Target

Protein Foods 5½ ounce(s) 5 ounce(s) OK

Seafood 8 ounce(s)/week 2½ ounce(s) Under

Meat, Poultry & Eggs No Specific Target 3½ ounce(s) No Specific Target

Nuts, Seeds & Soy No Specific Target 0 ounce(s) No Specific Target

Oils 6 teaspoon 4 teaspoon Under




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Limits Allowance Average Eaten Status

Total Calories 2000 Calories 1849 Calories OK

Empty Calories* ≤ 258 Calories 502 Calories Over

Solid Fats * 252 Calories *

Added Sugars * 248 Calories *

Appendix Table 2 Nutrients Report

Nutrients Target Average Eaten Status

Total Calories 2000 Calories 1849 Calories OK

Protein (g)*** 46 g 82 g OK

Protein (% Calories)*** 10 - 30% Calories 18% Calories OK

Carbohydrate (g)*** 130 g 231 g OK

Carbohydrate (% Calories)*** 45 - 65% Calories 50% Calories OK

Dietary Fiber 26 g 18 g Under

Total Fat 25 - 35% Calories 34% Calories OK

Saturated Fat < 10% Calories 11% Calories Over

Monounsaturated Fat No Daily Target or Limit

12% Calories No Daily Target or Limit

Polyunsaturated Fat No Daily Target or Limit

7% Calories No Daily Target or Limit

Linoleic Acid (g)*** 11 g 13 g OK

Linoleic Acid (% Calories)*** 5 - 10% Calories 7% Calories OK

α-Linolenic Acid (g)*** 1.1 g 1.2 g OK

α-Linolenic Acid (% Calories)*** 0.6 - 1.2% Calories 0.6% Calories OK

Omega 3 - EPA No Daily Target or Limit

120 mg No Daily Target or Limit

Omega 3 - DHA No Daily Target or Limit

119 mg No Daily Target or Limit

Cholesterol < 300 mg 248 mg OK




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Minerals Target Average Eaten Status

Calcium 1300 mg 1070 mg Under

Potassium 4700 mg 3010 mg Under

Sodium** < 2300 mg 2845 mg Over

Copper 890 µg 1125 µg OK

Iron 15 mg 20 mg OK

Magnesium 360 mg 296 mg Under

Phosphorus 1250 mg 1420 mg OK

Selenium 55 µg 90 µg OK

Zinc 9 mg 11 mg OK

Vitamins Target Average Eaten Status

Vitamin A 700 µg RAE 954 µg RAE OK

Vitamin B6 1.2 mg 2.3 mg OK

Vitamin B12 2.4 µg 6.2 µg OK

Vitamin C 65 mg 82 mg OK

Vitamin D 15 µg 7 µg Under

Vitamin E 15 mg AT 7 mg AT Under

Vitamin K 75 µg 60 µg Under

Folate 400 µg DFE 614 µg DFE OK

Thiamin 1.0 mg 1.5 mg OK

Riboflavin 1.0 mg 2.5 mg OK

Niacin 14 mg 27 mg OK

Choline 400 mg 308 mg Under

Breakfast Lunch Dinner Snacks

09/25/12 1 medium breast Chicken, breast, boneless, skinless, roasted, grilled, or baked

1 cup Honey Bunches of Oats with Almonds Cereal

1½ cup Orange juice, carton, can, or bottle

1 cup (school carton) Milk, reduced fat (2%)

¼ cup Strawberry, cooked or canned, in syrup

09/26/1209/27/12

EMPTY EMPTY EMPTY EMPTY

1 cup Milk shake, homemade, vanilla or strawberry, with 2% milk

1 small steak Beef, steak, grilled or broiled, lean and fat eaten

1 cup Honey Nut Cheerios Cereal

¾ quesadilla Quesadilla with cheese (meatless)

½ cup Black beans (brown or Bayo beans), canned or cooked, with vegetable oil


Date




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Appendix Table 3 Meals for all five days

1 cup Guacamole, with tomatoes

1 regular sliceBread, 100% whole wheat

1 container (6 oz) Peach yogurt, fat free

1 cup Oatmeal, instant, cooked (with milk, no fatadded)

1 medium (2-2/3" across) Peach, raw

2 cup Salad, with lettuce, avocado, tomatoes, and/or carrots, nodressing


1 medium wedge Watermelon, raw




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09/28/12 EMPTY EMPTY EMPTY EMPTY

09/29/12 1 milkshake (10 floz) Milk shake,homemade, chocolate, with 2% milk

1¾ cup Chicken or turkey chow mein (chop suey), with chow mein noodles


1 medium (5" across) Pancakes, chocolate chip

1 chicken breast with sauce Chicken or turkey teriyaki


09/30/12 1 cup French

fries,fresh, deep fried

½ California avocado (black skin) Avocado, raw


1 medium (7" to 7- 7/8" long) Banana, raw


¾ cup Rice, white, converted, cooked (with salt and vegetable oil)


1½ single serving bag (1 oz) Corn puffs and twists (Cheetos, Cheez Doodles, Cheese Balls, Funyuns, Bugles)

1 medium (5" across) Pancakes, plain

1 can (12 fl oz) Soft drink, cola


2 cup, popped Popcorn, microwave or popped in oil, buttered

1 container (6 oz) Blueberry yogurt, fat free

1 cup Corn puffs and twists (Cheetos, Cheez Doodles, Cheese Balls,Funyuns, Bugles)

1½ cup Salad, with lettuce and vegetables (tomatoes and/or carrots), no dressing

1 cup Shrimp, baked, broiled, or grilled with butter

1 can (12 fl oz) Soft drink, cola(Pepsi, Coke)

1 cup Ice cream, premium (rich),chocolate




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10/01/12EMPTY

(Pepsi, Coke)

EMPTY EMPTYEMPTY




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Appendix Table 4 Nutrient Details




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REFERENCES / LITERATURE CITED:https://www.supertracker.usda.gov/foodtracke

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