PHED 1111: Physical Education Spring 2012 Section:207 Name: Zainab Al-shakhs ID: 200600605 Major :finance 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%

357 959 Milk cream cheese white toast Grapes jam orange 1 cup 1 tsp. 1 slice 1 tsp 1piece 88 52 67 54 96 14% 16% 70% = 100% 357 100 veg. soup small salad chicken breast potato apple juice 1 bowl 1 slice reg.FF 8 oz. 160 162 284 239 114 29 35 36 = 100% 959 X 100 veg. soup Salad Fish Stick Apple juice Banana 1 1 FF 1 Medium 160 162 50 114 101 12 18 70 =100% 587 X X 100 Banana potato chips tea sugar 1 piece small bag 1 cup 2 tsp. 101 115 30 3 36 61 =100% 100 246 X X 15 26 59 2049

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Zainab Al-Shakhs 207 Apr 16 1 day 2049 1. Compare your food servings with the recommended servings for the 4 main food groups. My result was 59% carbohydrate, 15% protein, and 26%fat. in my diet there were 11 of fruits and vegetables servings, there were 4 of milk and meat,4 of fat and swee, and bread was 2. 2. Compare your % values with the recommended % values for protein, carbohydrates, and fats. My daily diet result was 15%protein,26%fate, and 59%carbohydrate. according to DRI they recommended the values of fate should be between 20%-35%, carbohydrates between 45%-65%, and protein between 10%-35% and the average of saturated fat should be 10% and less which is animal fat. the average of fruit and vegetables is 11 serving which is excellent. Also, the average of meat and milk group is good because I have 4 servings. instead to eat only 2 servings of bread I need to increase the bread and rice between 6-11servings in normally. 3. What diet changes should you make? (Mention fiber, types of protein, drinks, types of fat, etc.) From my result, I found that I have to drink more water instead to drinking juice and increase the amount of fruits and vegetables is more helpful than sweet because it gives the body energy. Also, I have to reduce the amount of fat and sweet servings and add more (not to much) rice, bread, pasta, or cereal. Plus I need to add more cheese and milk. 4. Are you eating enough calories? How many calories should you be consuming daily? According to my age in the website it tells me that 2000-2200 calories is good for my age and my result was 2049 calories that is means I'm in the average. (see http://www.americanheart.org/presenter.jhtml?identifier=3040366)

Zainab Al-Shakhs 207 Apr 16 352 13.7% 414 21.3% 1298 50.5% 1051 54% 919 35.8% 480 24.7% 2569 1945 1. Discuss the differences between your nutritious diet and your favorite diet. Nutrition: it is all balanced food includes all food groups Favorite: not big amount of fat, carbohydrates, eat snacks and soft drinks only two times per a week, and one time only per a week of fast food because it leads to unhealthy body. on the other hand, a nutrition diet consists of healthy food such as proteins, vitamins, and all kinds of fruits. 2. Discuss how you designed your nutritious diet (mention your ideal calorie number). honestly, I'm always trying to balance in my diet and I'm always trying to be more aware in field of health. according to the website tells that my average in the perfect rate of calories for my age and it's is 2000 calories and I'm only 2049. So, maybe I have to reduce these 49 calories by doing exercises because decreasing the extra amount of calories leads to more health and decrease the diseases.

veg. soup orange juice Potato Salad Cooked Broccoli Fish Stick Banana whole milk waffle peanut butter syrup white toast 159 245 94 60 68 33 28 15 9 48 100 11 60 52 78 117 68 7 apple white toast skim milk cream cheese jam 96 134 88 52 54 1 14 36 4 86 52 1 54 9 6 47 625 90 271 269 424 69 297 68 spaghetti meat small salad Italian dressing Tomato soup pizza, cheese soft drink 500 162 180 290 144 115 8 14 116 0 230 28 121 116 144 155 126 45 58 0 broiled chicken breast French fries small salad Italian dressing veg. soup orange juice 284 239 162 160 114 224 12 8 21 115 28 107 100 60 112 126 32 6 1,276 253 639 384 959 273 350 336 small salad, French dressing cheese burger catsup French fries apple juice 30713618 406117 61 18 20 1 120 10418 195 116 126 14 195 Potato Salad Cooked Broccoli Fish Stick Banana Apple Juice 248 60 50 101 117 27 19 18 4 1 159 26 8 95 116 62 15 24 2 984 100 553 331 576 69 404 103 2886 438 1463 985 1959 411 1051 507 16% 50% 34% 21 53 26