PHED 1111: Physical Education Spring 2012 Section 208 Name: Leena Al Mushcab ID: 201100096 Major: Business Administration Assignment 1: 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 % 14% Chart 1 Use your answers from your Daily Diet Records to answer the 19 questions 2% Chart 2 Use your answers from Chart 1 to complete this chart 1% Conclusions and Implications 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) 5% TOTAL 22% Criteria Assessment Rubric for Selecting Nutritious Foods SCORES Favorite versus Nutritious Food Choices Include food types, calories, protein calories, carbohydrate calories, fat calories, and total calories 14% 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. Discuss how you designed your nutritious diet (mention your ideal calorie number). (completely fill in the box – use 10 font, 1 line spacing) 5% TOTAL 23%

French Toast Black Coffee 1 Slice 1 Cup 180 13 60 27 = 100% 180 100 13 60 27 = 100% 180 1 1 1 100 Hotdog French Fries Coffee 1 Slice 1 Cup 214 239 11 52 37 = 100% 453 1 1 1 1 100 Cheese Pizza Plain Salad Apple Juice 1 Slice 1 Bowl 1 Cup 290 37 117 27.7 14 58.3 =100% 444 1 2 1 100 Cake Apple 1 Slice 1 whole apple 274 96 4.1 25.4 70.5 =100% 100 370 1 1 14.5 34.5 51 1447 3 4 2 4

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1 day Mention the % of food types you eat from the 4 main food groups. Leena Al Mushcab 208 15/5/2012 1 day 1447 Mention the % of food types you eat from the 4 main food groups. I got 14.5 % in proteins (milk and meat group), a 34.5% in Fats (Fat/Sweet group) and a 51% in Carbohydrates (Breads, fruits, and vegetables group). 2. Compare your % values for the 4 main food groups with the recommended % values. In my diet, a 14.5 % in Proteins is a lot less than the recommended value which is (20%-35%). Also on the low side was my fat intake which was 34.5% when it should have been in the range of (45-65%). My carbohydrates percentage values were pretty good as they were within the recommended values, mine was 51% and the recommended range was (45%-65% ). 3. What diet changes should you make? Although I drink enough water; I think I should drink a lot more. I should also lessen the amount of saturated fats in my diet i.e. cakes. Exercising would really benefit me, not only physically; it will also speed up my immune system which in turn will allow my body to automatically burn unneeded calories. Adding more fiber-filled foods in my diet will help me a lot with good digestion leading to a healthy system. Fiber- filled foods, are complex carbs like fruits, vegetables, brown rice etc. 4. Are you eating enough calories? (see http://www.americanheart.org/presenter.jhtml?identifier=3040366) The recommended calorie intake for my age is: 2000. I am eating a lot less than I should and a very unhealthy way.

Leena Al Mushcab 208 15/5/2012 248 12.2% 359 38% 1092 54% 456 48% 684 33.8% 133 14% 2024 948 1. Discuss the differences between your nutritious diet and your favorite diet. In my favorite diet plan, there were a lot more fatty foods whereas in the nutritious diet plan, I focused more on the healthier foods that were rich in the other 3 groups rather than just Fats. Also, in the nutritious diet plan, I added carbohydrates at lunch to increase the body’s energy levels during the day; and at dinner, I added proteins to prolong the muscles burning calories. 2. Discuss how you designed your nutritious diet (mention your ideal calorie number). I designed the calorie intake in the nutritious diet plan based on the fact that I rarely exercise. That is the main reason I decreased the total calorie number within each meal.

Hash Browns Bacon Black Coffee 355 86 18 15 178 2 159 70 Grapefruit Low fat Milk Wheat Toast 40 88 68 2 36 9 37 52 1 7 441 33 180 229 196 47 141 8 Cheeseburger French Fries Soft Drink 307 239 144 61 12 120 115 144 126 112 Cooked Carrots Cooked Spinach Baked Potato Cooked Broccoli 71 50 89 60 12 18 19 59 18 78 26 14 15 690 73 379 238 270 61 181 29 Meat Spaghetti Potato salad Soft Drink 500 248 144 115 27 230 159 144 155 62 Vegetable Soup Small Salad Broiled Chicken Breast 160 37 284 21 6 224 107 27 32 4 60 893 142 533 217 481 251 134 96 2024 248 1092 684 948 359 456 133 12.2 54 33.8 38 48 14