Diet Analysis

How to enter Data Copy and paste following link on you browse: https://www.supertracker.usda.gov/foodtracker.aspx 

This page will open

Look at the top right you will find “log in/Create profile”. Click on it and select “create profile”

Enter all information. Be careful about the physical activity part Enter all information. Be careful about the physical activity part. Wait for your confirmation email then you can log in going back to the original page

Log in Your Page

Select “Track Food & activity” and click on “Food Tracker” Look on top left you will find date click on calendar and select you start date

Carefully see the whole page it will start giving you many information Enter the name of the food you ate such as bread. It will show you a list of breads. You select the type you ate.

In “Food Details” section you will see the item name you selected Now choose the amount or quantity as accurate as possible

Select the measurement (oz, g, lbs or types) “Choose Meal time” such as Breakfast or lunch and click “ADD”

Now, observe changes on the screen Now, observe changes on the screen. You will find your food in appropriate section of “Total Eaten” section and total calories as well. On right you will see nutrient groups will start appearing on the bar graph. In bottom left you can see the harmful nutrient “ sugar, saturated fat and sodium” contents. Enter all foods and drinks you have consumed that day then CHANGE THE DATE OF THE CALANDER AND REPEAT THIS UNTIL YOU COMPLETE SEVEN (7) CONSECTIVE DAYS.

Now I added “Big Mac” for lunch and See how food groups, calories and nutrients level changed

When you complete data entry of seven (7) days then go to top of the page and select “ My Reports” and click on “ Nutrient Reports”

You will have “ Nutrients Report” page. See “View Report from” and first Enter “Starting Date” of your data entry and than select “Finishing Date”. Must be correct dates Click Blue Button “Create Report”.

Enter Correct Dates and click “Create Report”

You will have following report. See carefully You will have following report. See carefully. It has FOUR Columns Nutrients, Target, Average Eaten and Status.

Target: means that the amount you supposed to consume and it is based on your profile information. Average Eaten: Shows what you have consumed on average in those seven (7) days Status: shows whether you consumed enough to meet your recommendations or consumed too much or not enough. CHECK YOUR CALORIE INTAKE IF THE IS TOO LOW (500 OR MORE CALORIES) OR TOO HIGH (400 OR MORE CALORIES). DOUBLE CHECK YOUR DATA THERE MAY BE SOMETHING WRONG IN YOUR DATA- YOU WILL LOSE POINTS IF YOUR CALORIES INTAKE IS NOT CLOSE TO YOUR RECOMMENDATIONS YOU MAY HAVE TO MODIFY YOUR DATA

If you are satisfied with your data then see on Top Right “ Export Report As:” and click on Excel. It will give you report in Excel format that you can print

See Target column. Highlighted figures are AMDR See Target column. Highlighted figures are AMDR. You must see that and mention in separate paragraph. See AMDR of Fat is 35% which is on the boarder so it can be dangerous so discuss anything like that as well which is touching the higher limits or lower limits. Total Calories: MOST IMPORTANT IF THE DIFFERENCE BETWEEN TARGET AND AVERAGE EATEN IS MORE THAN 500 CALORIES THAN YOUR DATA MAY NEED SOME MODIFICATION.

You may see many nutrients either are under or over the target level. Now you start writing your paper. You must have separate headings for each nutrients such as: Dietary Fiber: 14g ( Bold and underlined) Must have two separate paragraphs as follow: 1. describing what may happen to you if you continue eating food low in Fiber- describe the health issues you may face in long or short time. Description should be specific and professional. DO NOT GENERALIZE 2. Which “SPECIFIC” Foods you may add in your diet plan to avoid those diseases.

Added Sugars: 56g 1. what health issues you may face if you continue eating diet high in sugars. BE SPECIFIC AND PROFESSIONAL. 2. What specific food you may need to reduce in your diet to avoid those health issues you may face due to high sugar. Continue writing till the last nutrient in the list. (In this list the last nutrient Choline is very low) You have to write ONLY for those nutrients which are either “UNDER” OR “OVER”. This list has Total 20 Nutrients require some adjustment.

Formate

CLASS DAY (Thursday/ Friday etc.) Format Page 1 Cover Page Name Class Day/Date   DIET ANALYSIS REPORT YOUR FULL NAME CLASS DAY (Thursday/ Friday etc.) DATE

Format Page 2 Introduction Introduce yourself and write information you entered in your profile (like age, height, weight, gender and activity level) and your usual eating habits and routines as -----> Introduction Gender Age Hight Weight Physical activity level (give brief detail of you physical activity) Eating Habits & Routines

PAGE 3 AND ON WARD If you have similar report than you have to write separate paragraphs for 20 highlighted nutrients Each paragraph must have BOLD and UNDERLINE heading and MUST have two sub-paragraphs 1 and 2 as mentioned in previous slides LAST PAGE A conclusion of this study. What did you learn from it. FINAL ATTACH YOUR REPORT SHEET

Important Points

CALORIES See your calories intake as compare to your TARGET CALORIES See your calories intake as compare to your TARGET. If that difference is less, than 500 calories than your data is right. If that difference is more than 500 calories (high or low), then multiply that difference with 7 (7 days in a week). That will give you total extra or deficient number of calories per week you are consuming. If that is around 3500 calories, it means you are either gaining or losing 1 pound of fat per week( depending if your calorie intake is more or less compared to recommendations). If you are not losing or gaining weight than data may need some adjustment.

PROTEIN Even if it is written OK you must check protein level PROTEIN Even if it is written OK you must check protein level. If intake level is OVER and more than 50% of the recommendation (for example 90g instead of 55g) you must write: 1. how high protein intake can affect your health 2. what specific foods which you may be eating needs to cut down. or 1. If protein is very little, then you have to write what issue you may face if you continue eating low protein 2. What particular food you may want to add in your diet to avoid any problem. must be in separate sub-paragraphs marked as 1. and 2

CARBOHYDRATE: Carbohydrate range is from 130g to 300g CARBOHYDRATE: Carbohydrate range is from 130g to 300g. Below 130 g or above 300g many cause problem. If your intake range is higher than 325g and below 130g you will have to write: 1. What may happen and 2. What dietary changes you may make to avoid any harmful effects. must be in separate paragraphs marked as 1. and 2 Continue it till the last nutrient

MAKE SURE ALL PAPERS AS WELL AS DATA SHEET PRINTED FROM THE PROGRAM MUST BE PROPERLY ARRANGED AND STAPLED.