PHED 1111: Physical Education Instructor- Fauzia Callaghan Section :201 Name: Rabab AL-Sadah ID:200700522 Major: Computer Engineering 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 % (worth 8/14%). 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? 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). 10% TOTAL 30%

Small salad, Italian dressing Broiled chicken breast Mexican rice Scrambled egg White Toast Orange Juice Apple Fruit pie 1 lg. 1 slice 8 oz./1 cup Medium piece 111 68 114 96 350 8.25 68.20 23.55 = 100% 739 1 2 1 1 100 Tomato soup Small salad, Italian dressing Broiled chicken breast Mexican rice Apple juice 8. oz/1 cup 1 small bowl 1 piece 1 plate 8 oz./1 cup 180 162 284 213 117 27.61 27.93 29.39 = 100% 956 1 3 1 1 100 steak Baked potato Small salad , French dressing Cooked broccoli Cooked carrot 8 oz. / 1 piece Medium piece 1 small bowl 8 oz/1 cup 8 oz./1 cup 880 90 152 60 71 27.21 17 55.79 =100% 1253 1 4 1 1 100 Cake Ice cream strawberries Apple Chocolate chip cookie Medium slice 8 oz./ 1 cup 8 oz./1 cup Medium piece 1 piece 274 257 55 96 60 4.99 57.14 37.87 =100% 100 742 2 3 17.01 42.57 36.65 3690 2 11 3 4

7

Rabab AL-Sadah 201 1 day 3690 1. Mention the % of food types you eat from the 4 main food groups. Analyzing my dietary intake for one day shows that my diet contains 42% of fats, 36.%carbohydrates, and 17% protein from the four main food groups. I found that the average number of calories that I gain daily is 3690, which is double the number of calories that I suppose to have daily according to my age, which is 2000 calories. 2. Compare your % values for the 4 main food groups with the recommended % values. My average intake of protein is 17%, which it matches the DRI values (Dietary References Intake) from 10% to 35%. Next, my Fat average is 47%, which it exceed the DRI values rate from 20% to 35%. Finally, my carbohydrates average is 35%, it is lower than the DRI recommended rate from 45% to 65%. consequently, I need to work on decreasing my fat intake to meet the limit of the recommended rate which is from 20% to 35 %. Also, I need to work on increasing the carbohydrates to make it between 45% and 65%.

3. What diet changes should you make? First, as I mentioned, I need to decrease the fat rate. That would be through having a balanced daily system, which means, if I had a lunch of food contains fat more than needed, then I should eat food with less fat calories at dinner- having in mind that dinner should always be the lighter meal of the day. For example, in dinner I had steak which is 590 fat calories that has raised my fat average rate a lot. As a solution I could substitute the steak with healthy or less fat calorie food such as broiled chicken or fish. Also, I need to focus on broiled food instead of the fried food, which is healthier than fried food and has less cholesterol. Second, I need to increase my carbohydrates. Since I like salty food more than the sweets, and the carbohydrates contains sugar, that is what I need to focus on but in an healthy way. From my daily diet, I noticed that I need to have more complex carbohydrates sources and so as an energy source. While simple carbohydrates leads to gain weight because it converts the flood of sugar into fat. Complex carbohydrates such as apple, orange and celery ,contains high fiber, which improve digestion, less sugar converted to fat and it help to feel satisfy longer after a meal. So, by focusing on complex carbohydrates such as fruits instead of the complex, it will add up the average of the carbohydrates in an healthy way. 4. Are you eating enough calories? According to the nutrition analysis, I found that I am having double of calories which my body needs. The website mentioned, according to my age, my body needs 2000 calories, while my result of the daily diet shows the calories intakes are 3690. I need to decrease the calories by having all the percentages of protein, carbohydrates and fat calories satisfy the recommended rate of the DRI values, which is protein between 10% to 35%, carbohydrates between 45% to 65% and fat between 20% to 35%. From what I noticed from my dietary daily record, to reach this recommended rate I need to decrease the fat and increase the carbohydrates.

Rabab AL-Sadah 201 862 21.13 510 26.25 1148 28.14 956 49.20 2067 50.66 482 24.81 4077 1948 1. Discuss the differences between your nutritious diet and your favorite diet. After recording my favorite food choices, I discovered that my favorite foods contain good percentage of protein (21.13%). However, I found that I am focusing on foods that contains lot of fats (50.66%) and low percentage of carbohydrates (28.14%). In addition, the total of calories (4080 calories) is higher than the needed amount of calories for my age, which should be (2000 calories). Consequently, in my nutrition diet, I attempted to fix these percentages by substituting certain meals and preventing others, in order to reach the level of been healthy and energetic, which it will lead to have longer and creative life by reducing any medical problems.

2. Discuss how you designed your nutritious diet (mention your ideal calorie number). I tried to make a nutritious foods diet that contains more fruits and some vegetables to increase the carbohydrates. Also, I need less meat servings to decrease the fat, healthy cooked or broiled foods rather than fried food, and low fat dairy products instead of high cholesterol foods. As a result, the 20.66% of fats decreased to 24.81% ,21.13% of protein increased to 26.25% and the 28.14% of carbohydrates increased to 49.20%, which it is a better match of the recommended percentages (fat 20-35%; protein 10-35%; carbohydrates 45-65%)). Moreover, the amount of calories (4080 calories) reduced to be approximated to the required (2000 calories), which is around (1943 calories).

Pancake syrup Scrambled egg sausage Orange juice 146 60 111 141 114 19 29 11 8 67 60 7 100 58 75 130 6 Wheat toast(slice) Apple (medium) Scrambled egg Skim milk oatmeal 67 96 111 88 132 14 1 29 36 19 52 86 7 92 6 9 75 21 572 67 234 269 494 99 289 111 Burger Pizza, everything French fries Small salad, Italian dressing Donut 427 510 239 162 125 73 179 12 8 4 137 173 115 28 61 217 158 112 126 60 Potato salad Vegetable soup Broiled fish Mexican rice Oatmeal cookie 248 160 228 213 65 27 21 82 17 3 159 107 32 160 13 62 32 114 36 49 1463 276 514 673 914 150 471 293 Steak French fried shrimp Cooked broccoli Onion rings Cheese nachos 880 360 60 274 471 290 133 19 14 63 68 26 112 194 590 158 15 148 214 Apple juice Broiled chicken breast Cooked cabbage Cooked spinach Small plain salad 117 284 47 50 37 1 224 12 18 6 116 35 18 27 60 14 4 2045 519 400 1125 535 261 196 78 4080 862 1148 2067 1943 510 956 482 21.13 28.14 50.66 26.25 49.20 24.81