PHED 1111: Physical Education Spring 2012 Section 204 Name: Fatma Al-Wayel ID: 200901725 Major: MIS Instructor: Catherine Kakpovbia Assignment: Nutrition Analysis (30%)

Assessment Rubric Criteria Assessment Rubric For Nutrition Analysis Scores Daily Diet Record – day 1 Include food types, amounts, calories, food servings, and estimated meal calorie %. Include a Word document page showing your calculations for % proteins, carbohydrates, and fats for each meal (worth 6/14%) 14% Chart 1 Use your answers from your Daily Diet Records to answer the 19 questions 3% Chart 2 Use your answers from Chart 1 to complete this chart 1% Conclusions and Implications Answer typed. Using your results from this lab discuss your diet. Mention the % of food types you eat from the 4 main food groups. Compare your % values with the recommended % values. What diet changes should you make? Are you eating enough calories? (completely fill in the box – use 10 font, 1 line spacing) 12% TOTAL 30% Criteria Assessment Rubric for Selecting Nutritious Foods SCORES Favorite versus Nutritious Food Choices Include food names (not food numbers), calories, protein calories, carbohydrate calories, fat calories, and total calories 16% Food Selection Results Use your answers from the Favorite Versus Nutritious Food Choices Table to calculate the various calories % 4% Conclusions and Implications Discuss the differences between your nutritious diet and your favorite diet (mention food servings and % values). Discuss how you designed your nutritious diet (mention your ideal calorie number, food servings, % values). (completely fill in the box – use 10 font, 1 line spacing) 10% TOTAL 30%

X Skim milk X Butter X Orange X Jam X White toast X 1 cup (8oz.) X (pat) X (medium) X (T) X Slice) X88 X 36 X 64 X 54 X 68 X16.4 X14.1 X69% x 100%= 100% X310 X1 X1 X1 X2 100 X Hamburger X French fries X Bean soup X Potato salad X Soft drink X(reg. FF’) X(reg. FF) X(8 oz.) X(12 oz.) X225 X239 X355 X248 X144 X30.9 X30.55 X59.37 100%= 100% X1211 X0 X3 X1 X1 100 X Hot dog X Pizza, cheese X Potato salad X Mexican rice X Apple juice X (FF) X(slice FF) X(8 oz.) X(FF) X214 X290 X248 X213 X117 X16.63 X25.9 X55.9 100%=100% X1082 X2 X1 X1 X1 100 X Peanut butter X Soft drink X Ice cream X Fruit pie X Skim milk X(1 T) X(12 oz.) X(8 oz.) X(slice) X94 X144 X257 X350 X88 X8.6 X29.9 X61.5 100%=100% 100 X933 X0 X0 X1 X4 X17.3 X24.00 X58.67 X3566 X3 X5 X4 X8

X14

1 day 3566 Compare your food servings with the recommended servings for the 4 main food groups. First I have three serving of breads-cereals and it recommended having about 6-11 serving of bread-cereals, so that's means that I don’t take the enough quantity of this food serving. Second, I have five servings of fruit-veg. which are 4 vegetables and one fruit and the recommended quantity for the veg. is from 4-5 and that's means I am taking e enough of this food serving also, the recommended quantity of fruiters is having 3-4 and I am only taking 1, so that's mean I need more of this food serving. Third, I have 4 servings of Milk and meat, having (2) skim milk and 2 meats and the recommended quantity is having and both these servings the quantity that required or recommended is 2-4 which I'm having enough of both. Finally, I have 8 servings of sweets-fat and the recommended of this servings is having it in separate time(not all together). 2. Compare your % values with the recommended % values for protein, carbohydrates, and fats. I am having 3566 calories per-day, it contains about 58.67% of carbohydrate, 17.3% of protein and 24.00% of fat. The recommended amount of protein is 10-35%, so I need more than this percentage. The recommended amount for carbohydrate is 45-65%, and I am close with that percentage. The recommended amount for fat is 20-35% and I'm having 24% which is high for my weigh. 3. What diet changes should you make? (Mention fiber, types of protein, drinks, types of fat, etc.) Obviously, I need to work on the amount of fat that I'm taking because it is over for my weight and I don’t need that amount .Also, I need to take more amount of protein in order to make body take advantage of it more. For the carbohydrate I think that I'm taking enough amount. 4. Are you eating enough calories? How many calories should you be consuming daily? (see http://www.americanheart.org/presenter.jhtml?identifier=3040366) Yes, actually I am talking enough calories and more than what I need for my weight and my size. I need to get through diet that has only (1800, which what I really need) calories in order to burn the fat in my body and do exercise hardly as well.

15% 6 9.4% 16.5% 12.08 % 74.8% 11% 57 89.0% 68% 1 1.5% 91% 64 Discuss the differences between your nutritious diet and your favorite diet. The nutritious diet will insure for me the health and fitness that needed for the human beings It will make my body more healthy and powerful because of the good vitamins and calories ,etc that my body need, also it will prevent or reduce the chances of being sick by heart diseases, blood pressure, diabetes, etc. On the contrary, my favorite diet will have more calories ,proteins and fat that my body does not need it and make me fatter. Of course my favorite diet will give me the pulsar and satisfies me, but it is not save for me to follow this diet because I will have more chance to get diseases ( not healthy at all). 2. Discuss how you designed your nutritious diet (mention your ideal calorie number). My nutritious diet designed based on what flavors and food that most I like and at the same time it has its health prophets and eventually will benefit(values) my body and will give me the energy that I need to do well in my daily routine days and will reach my ideal calorie, which is (1800) calories. I choose to pick the veg. that has energy and will benefit me (all the green veg.) those green veg. are contains a lots of values that my body need in order to clean it up from the junk food that my body was reserving , also I choose to eat lots of kind of fruits like apple, orange, etc because it give me feeling of fullness , which is a good thing because it gives me the opportunity to eat healthy food (orange for example) instead of eating chocolate that has lots of sugar and fat. In my favorite diet I choose to eat a lots of food that contains oil and calories such as fried chicken , so in my designed nutritious diet I ‘m always looking for satisfaction ,so instead of having fried chicken I choose to eat backed chicken that does not have many calories , at least there will be no big amount of oil as the fried one.

X Scrambled egg X Fried egg X Pancake X Syrup X French toast 111 99 146 60 180 29 26 19 23 7 1 67 60 49 75 72 58 108 X Coffee X Orange X Apple X Banana X Jelly 64 96 101 49 6 1 4 57 86 95 49 1 9 2 596 97 184 313 310 11 287 12 X cheesecake X Hamburger X Soft drink X Potato chips X Chili 400 255 144 115 260 56 48 3 49 132 120 144 39 62 212 89 73 148 X Small salad X Bean soup X Broiled fish X Apple juice Banana 37 355 228 117 101 838 6 67 82 1 4 160 27 181 32 116 95 451 4 107 114 2 974 116 497 422 227 X Corn X Beef Taco X Mexican rice X Onion rings X Meat loaf 70 186 213 274 711 10 59 17 14 228 52 56 160 112 35 415 1096 8 71 36 148 448 711 X Small salad X Banana X Orange X Cocked spinach X Diet drink 37 101 64 50 6 4 18 27 95 57 18 4 2 1 14 1454 328 252 34 294 197 21 3024 541 1446 0.48 1400 935 260 0.18 0.4 0.21 0.66 0.18