PHED 1111: Physical Education Spring 2012 Section 205 Name: Eman Al-Ibrahim ID: 200700042 Major: Interior Design 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%

Broiled Chicken Breast Mexican Rice Small Salad, Italian Dressing Fried Egg White Toast Skim Milk Donut, glazed Butter 1 1 Slice 1 Cup 1 Pat 99 68 88 164 36 17.36 40.44 42.2 = 100% 455 2 0 2 2 100 Broiled Chicken Breast Mexican Rice Small Salad, Italian Dressing Skim Milk (8 oz.) Baked Potato (medium) 1 Piece 1 Bowl 1 Cup (8 oz.) 1 284 213 162 88 90 35.5 26.5 38 = 100% 837 1 2 2 0 100 Cheeseburger (reg. FF) French Fries (reg. FF) Mustard (t) ketchup (t) Soft Drink (12 oz.) 1 1 (12 oz.) 307 239 4 6 144 10.4 34 55.6 =100% 700 1 0 1 4 100 Orange Potato Chips (Small Bag) Saltine Cracker Popped Corn Orange Juice 1 Piece 1 Bag 1 1 Bowl 1 Glass 64 115 18 40 114 7.12 27.35 65.53 =100% 100 351 2 2 0 2 17.6 32.1 50.3 2343 6 4 5 8 =100%

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1 day 2343 Mention the % of food types you eat from the 4 main food groups. I eat 6 serving of bread and cereal, according to the power point chapter 14 says that it is recommended for the person to eat 6-8 servings a day, which here in my case I am in the recommended value. In the vegetable and fruit group I eat 4 serving; according to the vegetable pyramid my case is average on the other hand the fruit serving I have reached the max. The recommended is 3-5 for the vegetable and 2-4 for the fruit. In the meat and milk serving I eat 5 servings; according to the power point slide it shows that I have exceeded the amount of meat which I have to take less. But according to the milk I have achieved the recommended value serving which is 2-3.In the fat, oil and sweet I have extended too far from the recommended value serving I have achieved 8 servings . 2. Compare your % values for the 4 main food groups with the recommended % values. The daily total of my percentage of protein is 17.6%, which the recommended percent is 10%-20%. The total of carbohydrates is 50.3% which is lower that recommended percentage 55%-65%. The total percentage of fat 32.1, which I exceeded the recommended percentage, however the normal person can have is 20%-25%. 3. What diet changes should you make? I have to change my food serving a little; I have to eat more vegetables like broccoli, spinach and eggplant. Also, I need to eat less the fat serving in my diet, including the French fries, chicken skin and the doughnuts. In addition, I will add more carbohydrates and whole grains such as brown toast and rice instead of the white. The most important thing that must change is the amount of water that I drink must increase and try to stop drinking sodas that is harmful to the body. 4. Are you eating enough calories? As a female in my 20’s i should have 2000 calories a day. The results that i had from my daily diet, I eat 2343 calories a day, which means that i exceeded by 343 calories each day. I must reduce the amount of extra calories like reduce the French fries which is (239) calories from my diet. Which somehow will reach the amount that is required.

711 22.2 395 19.8 1337 41.8 1110 55.6 1152 36 490 24.6 3200 1994 Discuss the differences between your nutritious diet and your favorite diet. The different between my favourite and nutritious diet is the total calories! My favourite diet has exceeded 3200 calories, which clearly is over than 2000 calories that I must have. My nutritious diet has 1994 calories, which is near to the calories that must have. Next I have to change the protein, carbohydrate and fat/sweets. In my favourite diet it seems that the percentage of carbohydrate is lower that the recommended which is 55%-65%, the percentage of the fat is 36% which is very high to the recommended 20%-25% that is very unhealthy to my body, and the protein is also high that must be balance to get to the recommended percent. At the end the food serving didn’t reach the recommended serving, which must be balanced to get the right amount of calories that i have to get in a day plus the amount of water must increase. 2. Discuss how you designed your nutritious diet (mention your ideal calorie number). When designing my nutritious diet, I kept in mind the ideal calorie which is 2000 a day. I divided the 2000 on the 3 meals equally and making sure that the last meal should be the least calorie. I also kept in mind the percentage of protein, carbohydrate and fat must be in the recommended value of percentage. Achieving the recommended serving is my goal when designing my diet. I also considered in having the good type of carbohydrate that is full of fibres.

Scrambled Egg French Toast Orange Juice Corn Flakes Whole Milk 111 180 114 97 159 29 23 8 33 7 49 100 87 48 75 108 6 2 78 Scrambled Egg Wheat Toast Yogurt Orange Juice Strawberries Skim Milk 99 67 227 114 55 88 26 14 39 8 4 36 1 52 161 100 46 72 6 27 5 661 101 291 269 655 127 412 116 French fries (reg. FF) Onion Rings (reg. FF) Fried Chicken Breast Soft Drink (12 oz.) ketchup 239 274 436 144 6 12 14 262 115 112 13 144 6 112 148 161 Vegetable Soup Small Salad, Plain ketchup Mexican Beans Sandwich, Roast Beef 160 37 6 168 350 21 6 42 88 107 27 6 82 126 32 4 44 137 1099 288 390 421 721 157 348 217 Pizza, cheese (slice FF) Pizza, Everything French Fries (reg. FF) Soft Drink (12 oz.) Ice Cream (8 oz.) 290 510 239 144 257 116 179 12 15 116 173 115 144 108 58 158 112 134 Spaghetti, no Meat Cooked Spinach Small Salad, Plain Cooked Broccoli Cooked Carrot 400 50 37 60 71 56 18 6 19 12 220 18 27 26 59 124 14 4 15 1440 322 656 462 618 111 350 157 3200 711 1337 1152 1994 395 1110 490 22.2% 41.8% 36% 19.8% 55.6% 24.6%