PHED 1111: Physical Education Spring 2012 Section 203 Name: Mariam Al-Ali ID: 200900084 Major: Business Administration 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%

Skimmed Milk Wheat Bread Butter Tomato, raw Cucumber 8 oz 2 slices 1.5 tsp 1 med 6 slices 88 134 36 30 6 20.8 16 50.6 = 100% 308 2 2 1 1 100 Macaroni and cheese Small Salad yogurt Strawberries, fresh 8 oz 1 plain 1 cup 230 37 150 54 17.4 25.7 61.8 = 100% 471 1 2 2 100 Sandwich, Tuna salad Apple Juice Strawberries, fresh 1 8 oz 1 cup 390 117 54 18.2 32 40.1 =100% 561 1 2 1 1 100 Yogurt Carrots Orange Juice 8 oz Medium 272 114 20 14 9.14 77 =100% 100 361 1 1 1 70.4 83 229.5 1701 4 7 5 3

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Mariam Al-Ali 200900084 203 April 18, 2012 1 day 1701 Compare your food servings with the recommended servings for the 4 main food groups. Daily, I eat about 7 servings vegetables and fruits which matches the recommended servings. In addition, I eat 4 servings grain products which is way less than the recommended servings. Also, I eat 4 servings milk and alternatives which is way higher than the recommended servings. I eat 1 servings meat and alternatives which almost close to the recommended servings. 2. Compare your %values with the recommended % values for protein, carbohydrates, and fats. The recommended values for protein is 15 %. For Carbohydrates is 55%. For fats is 30%. My values are: 70.4% for Protein, 229.5% for carbohydrates, and 83% for fats. So, I am over the recommended values highly. 3. What diet changes should you make? (Mention fiber, types of protein, drinks, types of fat). I should reduce the amount of food that I am eating. Then I should have low fat foods so I reduce the amount of fat such as drinking skimmed milk and use olive oil. For protein, I should change the kind of food that I am eating and choose the ones that contain low amount of protein such as vegetarian food instead of animal food. For fiber, I should eat naturally fiber-rich food such as: orange juice, spinach, and oatmeal. 4. Are you eating enough calories? How many calories should you be consuming daily? No, I am eating 1700 calories per day and I should consume around 1460 according to calorie count website. So I should reduce the amount of calories that I am consuming everyday.

88 67 36 68 79 99 437 36 14 9 8 26 93 52 87 1 244 6 36 7 2 72 123 88 76 67 106 55 392 36 27 14 12 4 93 52 2 90 46 242 47 6 4 5 62 Skimmed Milk Wheat Bread Butter White Bread Cornflakes Fried Egg Skimmed Milk Boiled eggs Wheat Bread Wheat flakes Strawberries, fresh Bean Soup Macaroni and cheese Small Salad Yogurt Strawberries, fresh Double Cheese Burger Apple Juice 355 230 37 227 55 670 117 1691 67 37 6 39 4 174 1 328 181 103 27 161 46 134 116 768 107 90 4 27 5 362 595 160 50 37 90 55 88 480 21 18 6 12 4 36 97 107 8 27 78 46 52 318 32 24 4 5 65 Vegetable Soup Fish Sticks Small Salad Baked Potato Strawberries, fresh Skimmed Milk 390 117 307 239 248 55 1356 101 1 61 12 27 4 206 109 116 120 115 159 46 665 180 126 112 62 5 485 132 88 284 152 55 19 36 224 8 4 92 52 50 46 21 60 94 5 Sandwich, Tuna salad Apple Juice Cheese Burger, reg French Fries, reg Potato Salad Strawberries, fresh Oatmeal Skimmed Milk Broiled Chicken Breast Small Salad, French Dressing Strawberries, fresh 711 291 240 180 3484 627 1058 1203 1583 481 800 307 18 30.4 34.5 30.4 50.5 19.4

Mariam Al-Ali 200900084 203 April 18, 2012 627 18 481 30.4 1058 30.4 800 50.5 1203 34.5 307 19.4 2888 1588 Discuss the differences between your nutritious diet and your favorite diet. The nutritious diet contains 1588 calories which is closer to the amount I should consume, 1460 calories. This tells that the nutritious diet is much healthier than than favorite diet. In addition, the percentages of carbohydrates in the nutritious diet is almost the same as the recommended values. However, I should adapt the protein and the fat values. 2. Discuss how you designed your nutritious diet (mention your ideal calorie number). When I calculated the amount of calories I should consume, it tells that the perfect amount of calories is 1460, which is much less than what I am consuming right now. So I should go to a nutritionist who will help me in scheduling a perfect menu for each meal.