PHED 1111: Physical Education Spring 2012 Section 204 Name: Reyouf AlMattar ID: 200800328 Major: Finance 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%

French toast Scrambled egg Tea Cantaloupe X 2slices 1 1 cup 1/2 X 360 111 82 X 15 53 32 = 100% 553 2 1 1 X 100 Beef noodle soup Fruit pie 24 oz. 1 slice 420 350 X 14 29 57 = 100% 770 2 1 5½ X 100 Baked potato Roasted beef French dressing 1 cup 4 oz. ¼ cup 270 220 152 X 28 44 =100% 642 - 2½ 1½ X 100 Water Yoghurt Coffee cake X 6 cups 1 cup Medium slice X 227 274 11 22 65 =100% 100 501 X X 1 x 17 33 50 2466 4 4½ 9 X

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Reyouf AlMattar 204 16-4-2012 1 day 2466 Compare your food servings with the recommended servings for the 4 main food groups. According to the food guide pyramid, there is great difference in the number of servings between my diet and that recommended by the pyramid. To begin with, my servings for bread/cereals are 4 while the recommended are 6-11 servings. Secondly, my intake for fruits/vegetables is 4½ servings while the recommended is 5-9 servings. Thirdly, my intake for milk/meat is 9 servings while the recommended is 4-6 servings. Lastly, my intake of fats/sweets is sparingly as recommended (The Food Guide Pyramid). 2. Compare your % values with the recommended % values for protein, carbohydrates, and fats. The recommended percentage for proteins is 10-35% per day while my intake was 17%. The daily recommended percentage for carbohydrates is 45-65% per day while mine was 50%. The recommended percentage for fats was 20-35% while my intake was 33%. Based on these percentages, it is evident that my dietary intake falls within the recommended ranges. 3. What diet changes should you make? (Mention fiber, types of protein, drinks, types of fat, etc.) My changes in diet would be based on the recommended servings. Therefore, I would need to increase my fiber content by increasing the servings of both fruits and vegetables. Also I need to change my types of cereals and proteins. For example, I need to avoid cereals with too much fat content like the French toast. In addition, proteins like roasted beef need to be exchanged with something like beans. 4. Are you eating enough calories? Yes How many calories should you be consuming daily? 2000-2500 (see http://www.nal.usda.gov/fnic/foodcomp/Data/HG72/hg72_2002.pdf) Based on the given website I should consumed 2000 calories/ day. Since I am consuming 2466 calories/ day, therefore I eat more than enough calories, and I do have to eat 466 calories less, or exercise less.

Reyouf AlMAttar 204 16-4-2012 595 17 386 15 1547 45 1504 58 1328 38 716 27 3470 2606 1. Discuss the differences between your nutritious diet and your favorite diet. To begin with, the total calories of my favorite diet are more than for my nutritious diet: 3460 to 2606 respectively. Compared with my favorite diet, the nutritious diet is more acceptable since the nutrient constituents at every meal fall within the accepted ranges according to the National Academies (2012). The nutritious diet consists of more fiber compared with the favorite diet due to differences in the type of foods. For instance instead of apple juice, the nutritious diet consists of whole fruits. 2. Discuss how you designed your nutritious diet (mention your ideal calorie number). I designed my nutritious diet while factoring in the recommended daily dietary intakes. I chose foods that were rich in fiber. I also made sure that there was consistency in each meal with regard to the proteins, fats and carbohydrates. This was important in avoid fluctuations of too high percentages of a certain low, and too low percentages of the same nutrient in a day. I also designed my nutritious diet while ensuring that the amount of saturated fats was limited (<10% of the total fat ).

Cake (Medium slice) Yoghurt (8 oz.) Sausage (2 links) Fruit pie (slice) Roasted peanuts 274 227 282 350 210 14 39 22 34 175 161 259 25 85 27 260 77 151 Oatmeal (8 oz.) Whole milk (8 oz.) Grapefruit (half) Yoghurt Strawberries (8 oz.) 264 159 40 227 110 38 33 2 39 8 184 48 37 161 92 42 78 1 27 10 1343 123 620 600 800 120 522 158 Double burger Ice cream (8 oz.) Apple juice (8 oz.) Yoghurt Water 563 257 117 227 x 101 15 1 39 x 163 108 116 161 x 299 134 27 x Sandwich, fish Vegetable soup Oranges (2 medium) Popped corn Water 432 160 128 40 x 56 21 12 7 x 147 107 114 33 x 229 32 2 x 1164 156 548 460 760 96 401 263 Roast beef (8 oz.) Baked potatoes (24 oz.) French dressing Banana Water 440 270 152 101 x 268 36 8 4 x 234 50 95 x 172 94 2 x Mexican rice Mexican beans Cooked carrots Cooked spinach Roasted peanuts Water 426 168 142 100 210 34 42 24 36 320 82 118 36 25 72 44 28 151 963 316 379 268 1046 170 581 295 3470 595 1547 1328 2606 386 1504 716 17 45 38 15 58 27