PHED 1111: Physical Education Fall 2011 Instructor: Kthren Section 205 Name: Rawan AlGhamdi ID: 200900862 Major: MIS Assignment 1: Nutrition Analysis (30%)

Assessment Rubric for Nutrition Analysis Assessment Criteria 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%

Small salad, bleu cheese Orange Fish stick Tomato Soup Plain Yogurt White toast Jam Milk skim Apple juice Grapefruit 2 slices 1 tbsp 1 cup ½ piece 136 54 88 117 40 13.10 3.44 83.44 100%= 100% 435 1 2 1 1 100 Small salad, bleu cheese Orange Fish stick Tomato Soup Plain Yogurt Small bowl 1 piece 1 stick 2 cups 1 cup   184 64 50 360 277 11.75% 32.20%   56.04% 100%= 100% 885 3 2 100 Meat pizza Cooked carrot Small salad plain Apple juice Gelatin 2 slices 8 oz Small bowl 4 oz 720 71 37 117 70 27.09% 25.02%   47.88% =100% 1,015 1 3 1 100 Soft deink Banana Ice cream Popped corn 12 oz 1 piece 8 oz Small bowl 144 101 257 40 4.79%   25.09% 70.11% 100%=100% 100 542 0 2 1 1 16.05 23.98 59.95 2877 2 10 4 3

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1 day 2877 Aq1) I have 2 serving of breads/cereals whereas the recommended amount is from 6-11 food servings, so that means I'm having low amount of grain. I have 10 servings of fruit/vegetable; 5 fruits and 5 vegetables. The recommended amount for fruits is from 2-4 food servings which means I have more than the maximum and the recommended amount for vegetables is from 3-5 and that means I am having the maximum amount of food servings. I have 4 servings of milk/meat; 1 meat and 3 servings of dairies. The recommended amount for dairies is from 2-3 food servings which means I am taking the maximum and the correct quantity of dairies and the recommended not least , I am taking 3 food servings of fat/sweets while it's recommended to use it sparingly. Aq2) I am consuming 2877 calories a day , these calories are broken down to 16.05% protein, 23.98% fat, 59.95% carbohydrates. The recommended amount of protein is 10-35% , so I am good. The recommended amount of fat is between 20-35%, so I am kind of close to the minimum amount. The recommended amount of carbohydrates is 45-65%, so I am having a near amount to the maximum. Aq3) I need to improve my diet increasing the protein percent and decreasing the carbohydrate amount because carbohydrates . Instate of it I’ll try to eat food has a few amount of carbohydrates and healthy .Also, I need to increase fiber by eating fruits and vegetables and food contains a high amount of fiber. Aq4) according to the calories calculator I should be having 1950 calories a day and I have 2877 calories a day. I am eating more than the maximum amount of calories. Therefore, I need to do exercises to burn the calories and I need to arrange my diet.

Total protein = (2*9) + 0 +36 + 1 +2 = 57 Calculations Breakfast Total protein = (2*9) + 0 +36 + 1 +2 = 57 Total Fat = (2*7) + 0 + 0 + 0 + 1 = 15 Total Carbs = (52*2) + 54 + 52 + 116 + 37 = 363 Total of all = 57 + 15 + 363 = 435 % protein = 57/ 435*100 = 13.10 % % fat = 15/ 435*100 = 3.44% % carbs = 363/435*100 = 83.44 % Lunch Total protein = 13 + 6 +18 +(14*2) +39 = 104 Total Fat = 143 + 1 + 24 + (45*2) + 27 = 285 Total Carbs = 28 + 57 + 8 + (121*2) + 161 = 496 Total of all = 885 % protein = 104/885*100= 11.75 % % fat = 285/885*100 = 32.20 % % carbs = 496/885*100 = 56.04% Dinner Total protein = (126*2) + 12 + 6 + 1 + 4 = 275 Total Fat = (108*2) + 0 + 4 + 0 + 34 = 254 Total Carbs = (126*2) + 59 + 27 + 116 + 32 = 486 Total of all = 275 + 254 + 486= 1015 % protein = 275/1015*100 = 27.09 % % fat = 254/ 1015*100 = 25.02 % % carbs = 486/1015*100 = 47.88 % Snacks Total protein = 0 + 4 + 15 + 7 = 26 Total Fat = 0 + 2 + 134 + 0 = 136 Total Carbs = 144 + 95 + 108 + 33 = 380 Total of all = 26 + 136 + 380 = 542 % protein = 26/ 542*100 = 4.79 % % fat = 136/ 542*100 = 25.09 % % carbs = 380/542*100= 70.11 %

Calculations Daily Total Total Daily Protein = breakfast protein + Lunch protein + dinner protein+ snack protein = 57+ 104 + 275 + 26 = 462 Total Daily Fat = breakfast fat + Lunch fat + dinner fat + snack fat =15 + 285 + 254 +136 = 690 Total Daily Carbs = breakfast carbs + lunch carbs + dinner carbs + snack carbs = 363 + 496 + 486 + 380 = 1725 Total off all = 462 + 690 + 1725 = 2877 %daily protein = 462/2877*100= 16.05 % %daily fat = 690/2877*100 = 23.98 % %daily carbs = 1725/2877*100= 59.95%