PHED 1111: Physical Education Spring 2012 Section 201 Name: Razan Nasir Alyami ID: 200901948 Major: Accounting 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%

Orange juice Wheat toast Banana Cream cheese 1 cup 1 slices 1 1 tablespoon 114 67 101 52 8.8 18.0 73.2 = 100% 334 1 2 1 Vegetable soup Small salad Sandwich, egg salad 8 oz. 1 plain 1 160 37 330 12.7 41.2 46.1 . = 100% 527 1 2 Macaroni and cheese Soft drink Strawberries 8 oz. 12 oz. 230 144 55 9.6 22.1 68.3 =100% 429 1 1 1 1 Yogurt Apple juice 8 oz. 227 117 11.7 7.8 80.5 =100% 344 1 1 1634 3 6 3 1 10.9 24.4 64.7

Calculations Breakfast Total Protein = 8 + 14 + 4 + 4 = 30 Total Fat = 6 + 6 + 47 + 2 = 61 Total Carbohydrates = 52 + 100 + 1 + 95 = 248 Total of all = 30 + 61 + 248 =339 % Protein = 30/339*100 = 8.8 % % Fat = 61/339*100 = 18.0 % % Carbs = 248/339*100 = 73.2 % Lunch Total Protein = 40 + 21 + 6 = 67 Total Fat = 181 + 32 + 4 = 217 Total Carbohydrates = 109 + 107 + 27 = 243 Total of all = 67 + 217 + 243 = 527 % Protein = 67/527*100 = 12.7% % Fat = 217/527*100 = 41.2% % Carbs = 243/527*100 = 46.1 % Dinner Total Protein = 4 + 0 + 37 = 41 Total Fat = 5 + 0 + 90 = 95 Total Carbohydrates = 46 + 144 + 103 = 293 Total of all = 41 + 95 + 293 = 429 % Protein = 41/429*100 = 9.6% % Fat = 95/429*100 = 22.1% % Carbs = 293/429*100 = 68.3% Snacks Total Protein = 1 + 39 = 40 Total Fat = 0 + 27 = 27 Total Carbohydrates = 116 + 161 = 277 Total of all = 40 + 27 + 277 = 344 % Protein = 40/344*100 = 11.7% % Fat = 27/344*100 = 7.8% % Carbs = 277/344*100 = 80.5% Daily Total Total Daily Protein = 30 + 67 + 41 + 40 = 178 Total Daily Fat = 61 + 217 + 95 + 27 = 400 Total Daily Carbohydrates = 248 + 243 + 293 + 277 = 1061 Total of all = 178 + 400 + 1061 = 1639 % Daily Protein = 178/1639*100 = 10.9% % Daily Fat = 400/1639*100 = 24.4% % Daily Carbs = 1061/1639*100 = 64.7%

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Razan Nasir Alyami 200901948 201 22 April, 2012 1 day 1634 Compare your food servings with the recommended servings for the 4 main food groups. Vegetables and fruits: the recommended servings per day for female adults is 7-8, which is perfectly matches the number of serving I eat. Grain products: the recommended serving per day is 6-7, But I eat much less. I only eat 3 servings. Milk and alternatives: I eat 3 servings, and the recommended number per serving is 2. Meat and alternatives: I eat 0 serving, the recommended number per serving is 2. 2. Compare your % values with the recommended % values for protein, carbohydrates, and fats The recommended values for a healthy balanced diet,55%carbohydrates,15%protine,and 30% fats. From the daily diet record my daily values are much more then the recommended ones. 10.9% Protein, 24.4 % fats, 64.7%Carbohydrates. And that shows that I should reduce eating carbs and eat proteins more. 3. What diet changes should you make? (Mention fiber, types of protein, drinks, types of fat,) I should start taking in consideration the type of food I eat per day. Instead of choosing the high fat which cause heart problems, I will eat low fat food such as, whole wheat pasta, nuts and seeds. Furthermore, there are different kinds of fiber, eating isolated fiber is not harmful but the recommended fibers are those naturally-fiber rich food. We can find that kind of fibers in brown rice, almonds and black beans. Regarding drinks, I will drink a soft drink only once a week and will drink fresh juices and tea all week. 4. Are you eating enough calories? How many calories should you be consuming daily? According to (caloricount website) it shows that I should be eating 1877 calories per day. The diet I made has less calories consumed 1634. I will add more food in the list until it is balanced.

Orange Juice white bread Pancakes Bacon 114 68 146 86 414 8 9 19 15 51 100 52 67 2 221 6 7 58 70 141 Wheat bread boiled eggs Bran muffin Orange juice 67 76 104 114 361 14 27 11 8 60 52 2 63 100 217 6 47 31 6 90 Cheeseburger French Fries Onion rings Soft drink 307 239 274 144 964 61 12 14 87 120 115 112 144 491 126 112 148 386 Vegetable soup Broiled chicken breast Cooked broccoli 160 284 60 504 21 224 19 264 107 26 133 32 60 15 107 Macaroni & cheese soft drink Hot dog 230 144 214 588 1966 37 36 73 211 10.7% 103 144 54 301 1013 51.5% 90 124 214 741 37.8% small salad,italian dressing Apple broiled chicken breast 162 96 284 542 1407 8 1 224 233 557 39.1% 28 86 114 464 33% 126 9 60 195 392 27.9%

Razan Nasir Alyami 200901948 201 22 April, 2012 211 10.7% 557 39.1% 1013 51.5% 464 33% 741 37.8% 392 27.9% 1966 1407 1. Discuss the differences between your nutritious diet and your favorite diet. The main difference between the nutritious diet and favorite diet is that food in nutritious diet is more healthy and contains less fat and protein and that results in minimum future risk diseases. Where in the other hand, my favorite food diet contains more junk and food that can cause to heart disease, obesity and cancer if eaten in daily basis. Another difference is that the amount of calories in Favorite Foods diet for 1 day is 1966, where the amount of calories for eating Nutritious Food Diet is 1407, we compare this values with the amount of calories I should eat daily which is 1877, we find that it is between the calories of favorite foods and nutritious foods, therefore, a food balance between them should practiced in order to maintain a healthy life. 2. Discuss how you designed your nutritious diet (mention your ideal calorie number). My ideal calorie number is 1877 as shown in (caloriecount website). For me to design my nutritionist diet , I will make an appointment with an expert nutritionist. This nutritionist will ask me to list my favorite foods and show me how to cook and, enjoy eating in a healthy way.

Calculations Favorite Food Choice Total Daily Protein = 211 Total Daily Fat = 741 Total Daily Carbohydrates = 1013 Total of all = 1966 % Daily Protein = 211/1966*100 = 10.7% % Daily Fat = 741/1966*100= 37.8% % Daily Carbs = 1013/1966*100 = 51.5% Nutritious Food Choice Total Daily Protein = 557 Total Daily Fat = 392 Total Daily Carbohydrates = 464 Total of all = 1407 % Daily Protein = 557/1407*100 = 39.1% % Daily Fat = 392/1407*100 = 27.9% % Daily Carbs = 464/1407*100 = 33%