PHED 1111: Physical Education Spring 2012 Section:205 Name: Mashail AlHussan ID: 200800211 Major :MIS 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%

627 185 Skim Milk Corn flakes Tea 1 cup 88 97 22% 2% 76% = 100% 100 22% 2% 76% = 100% 185 100 small salad chicken breast Bread whole wheat Orange juice 1 bowl 1 slice ½ thick 8 oz. 162 284 67 114 29 35 36 = 100% 627 100 veg. soup Salad White toast 8 oz. 1 smallbowl slice 160 162 68 21 30 49 =100% 390 X X 100 Strawberries fresh tea 1cup 1 cup 57 3 36 61 =100% 100 57 37 13 50 1074

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Mashail Alhussan 205 Apr 20 1 day 1074 1. Compare your food servings with the recommended servings for the 4 main food groups. My result was 50% carbohydrate, 37% protein, and 13% fat. in my diet there were good amount of fruits and vegetables servings, there were 2 of milk and meat ,2 or 3 of fat, and bread was 2 I have taken from the four whole food group and did not miss any of them. 2. Compare your % values with the recommended % values for protein, carbohydrates, and fats. My daily diet result was 37%protein,13 %fate, and 50%carbohydrate. according to DRI they recommended the values of fat should be between 20%-35%, carbohydrates between 45%-65%, and protein between 10%-35% and the average of saturated fat should be 10% and less which is animal fat. The amount of fruit and vegetables is 15 servings which is very good . Furthermore the amount of meat and milk group is good because I have 2 servings. Instead of eating 2 servings only of bread I need to increase the amount of fruits and diary into my diet. 3. What diet changes should you make? (Mention fiber, types of protein, drinks, types of fat, etc.) According to what was shown, I found that I have to add milks’ diaries and more fruits in addition to drinking more water. Also, I have to reduce the amount of carbohydrates in order to lose weight. 4. Are you eating enough calories? How many calories should you be consuming daily? Based on my age, weight, and height. I am suppose to lose weight and eat less calories, diet is a the best way to do that in coordination with a dietitian for the perfect food completion and my result was 1074 calories that means I'm in the average level of calories consumption.

Mashail AlHussan 205 May 2 94 23% 142 124 27% 1449 159 14% 344 41% 50% 397 45% 124 27% 1965 1449 Discuss the differences between your nutritious diet and your favorite diet. In nutritious diet the amount of fat and carbs were much less which make me burn more fat because my goal was loose weight. Moreover, every food group was fulfilled and nothing was missing from any food group. While on favorite diet my food choices was based on things I love rather than healthy food I choose a lot food that contained carbs and fat the least was for fruits, vegies, and proteins which is not good for my health and will let me gain more weight. The nutritious food was well balanced and healthy and my favorite food choices were not. 2. Discuss how you designed your nutritious diet (mention your ideal calorie number). I was choosing the best food groups that have less calories and little fat or no fat foods that contains fibers, proteins and vitamins. All of that because I was trying to maintain a good shape and best health condition that will boost my burning status and will only feed me with what my body only needs. My goal was to loose weight so I started to reduce my daily calories into 1074 it is below average calories for my age but my BMI is high and I need to cut fat and carbs in order to lower the BMI to 20 at least.

Orange juice French toast skim milk Scrambled egg syrup orange juice white toast 114 180 11160 68 8 23 29 9 100 49 7 60 52 6 108 75 7 skim milk orange juice corn flakes strawberries 88 114 97 55 36 8 4 52 100 87 46 6 2 5 533 69 268 196 354 56 285 13 Double burger (FF) French fries Salad French dressing Coke 563 239 152 137 101 12 8 163 115 50 137 299 112 94 Small salad Sandwich roast beef Apple juice Broiled fish 37 350 117 228 6 88 1 82 27 126 116 32 4 137 114 1064 121 465 505 732 177 301 255 French fried shrimp Salad Italian dressing Baked potato brownie Soft drink 360 162 90 145 144 133 8 12 6 68 28 78 26 144 158 126 113 Beef noodle soup Small salad Beef taco 140 37 186 32 6 59 59 27 56 49 4 71 901 159 344 397 363 94 142 124 1965 280 809 902 1449 327 728 392 14% 41% 45% 23% 50% 27%