1. PHED 1111: Physical Education Spring 2012 Section 201
Name: Razan Nasir Alyami
ID:
Major: Accounting
Assignment: Nutrition Analysis (30%)

2. 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%

3. Orange juice Wheat toast Banana Cream cheese 1 cup 1 slices 1
1 tablespoon
114 67
101 52
8.8
18.0
73.2
= 100%
334 1 2 1
Vegetable soup
Small salad
Sandwich, egg salad
8 oz.
1 plain 1
160 37
330
12.7
41.2
46.1 .
= 100%
527 1 2
Macaroni and cheese
Soft drink
Strawberries
8 oz.
12 oz.
230
144 55
9.6
22.1
68.3
=100%
429 1 1 1 1
Yogurt
Apple juice
8 oz.
227
117
11.7
7.8
80.5
=100%
344 1 1
1634 3 6 3 1
10.9
24.4
64.7

4. Calculations
Breakfast
Total Protein = = 30
Total Fat = = 61
Total Carbohydrates = = 248
Total of all = =339
% Protein = 30/339*100 = 8.8 %
% Fat = 61/339*100 = 18.0 %
% Carbs = 248/339*100 = %
Lunch
Total Protein = = 67
Total Fat = = 217
Total Carbohydrates = = 243
Total of all = = 527
% Protein = 67/527*100 = 12.7%
% Fat = 217/527*100 = 41.2%
% Carbs = 243/527*100 = 46.1 %
Dinner
Total Protein = = 41
Total Fat = = 95
Total Carbohydrates = = 293
Total of all = = 429
% Protein = 41/429*100 = 9.6%
% Fat = 95/429*100 = 22.1%
% Carbs = 293/429*100 = 68.3%
Snacks
Total Protein = = 40
Total Fat = = 27
Total Carbohydrates = = 277
Total of all = = 344
% Protein = 40/344*100 = 11.7%
% Fat = 27/344*100 = 7.8%
% Carbs = 277/344*100 = 80.5%
Daily Total
Total Daily Protein = = 178
Total Daily Fat = = 400
Total Daily Carbohydrates = = 1061
Total of all = = 1639
% Daily Protein = 178/1639*100 = 10.9%
% Daily Fat = 400/1639*100 = 24.4%
% Daily Carbs = 1061/1639*100 = 64.7%

5. 17

6. Razan Nasir Alyami
201
22 April, 2012
1 day
1634
Compare your food servings with the recommended servings for the 4 main food groups.
Vegetables and fruits: the recommended servings per day for female adults is 7-8, which is perfectly
matches the number of serving I eat.
Grain products: the recommended serving per day is 6-7, But I eat much less. I only eat 3
servings. Milk and alternatives: I eat 3 servings, and the recommended number per serving is 2.
Meat and alternatives: I eat 0 serving, the recommended number per serving is 2.
2. Compare your % values with the recommended % values for protein, carbohydrates, and fats
The recommended values for a healthy balanced diet,55%carbohydrates,15%protine,and
30% fats. From the daily diet record my daily values are much more then the recommended ones.
10.9% Protein, % fats, 64.7%Carbohydrates. And that shows that I should reduce eating carbs and eat proteins more.
3. What diet changes should you make? (Mention fiber, types of protein, drinks, types of fat,) I should start taking in consideration the type of food I eat per day. Instead of choosing the high fat which cause heart problems, I will eat low fat food such as, whole wheat pasta, nuts and seeds. Furthermore, there are different kinds of fiber, eating isolated fiber is not harmful but the recommended fibers are those naturally-fiber rich food. We can find that kind of fibers in brown rice, almonds and black beans. Regarding drinks, I will drink a soft drink only once a week and will drink fresh juices and tea all week.
4. Are you eating enough calories? How many calories should you be consuming daily?
According to (caloricount website) it shows that I should be eating 1877 calories per day. The diet I made has less calories consumed I will add more food in the list until it is balanced.

7. Orange Juice white bread Pancakes
Bacon
114 68
146 86
414
8 9 19 15 51 2
221
141
Wheat bread boiled eggs Bran muffin
Orange juice 67 76
361 14 60 52 2 63
100
217 6 47
31 6 90
Cheeseburger
French Fries
Onion rings
Soft drink
307
239
274
144
964 61 12 14 87
120
115
112
144
491
126
112
148
386
Vegetable soup
Broiled chicken breast
Cooked broccoli
160
284 60
504 21
224 19
264
107 26
133 32 60 15
107
Macaroni & cheese soft drink Hot dog
230
144
214 37 36 73
211
10.7%
103
144 54
301
1013
51.5% 90
124
214
741
37.8%
small salad,italian dressing
Apple broiled chicken breast
162
96 284
542
1407 8 1
224
233
557
39.1% 28 86
114
464
33%
126 9 60
195
392
27.9%

8. Razan Nasir Alyami
201
22 April, 2012
211
10.7%
557
39.1%
1013
51.5%
464
33%
741
37.8%
392
27.9%
1966
1407
1. Discuss the differences between your nutritious diet and your favorite diet. The main difference between the nutritious diet and favorite diet is that food in nutritious diet is more healthy and contains less fat and protein and that results in minimum future risk diseases. Where in the other hand, my favorite food diet contains more junk and food that can cause to heart disease, obesity and cancer if eaten in daily basis. Another difference is that the amount of calories in Favorite Foods diet for 1 day is 1966, where the amount of calories for eating Nutritious Food Diet is 1407, we compare this values with the amount of calories I should eat daily which is 1877, we find that it is between the calories of favorite foods and nutritious foods, therefore, a food balance between them should practiced in order to maintain a healthy life.
2. Discuss how you designed your nutritious diet (mention your ideal calorie number). My ideal calorie number is 1877 as shown in (caloriecount website). For me to design my nutritionist diet , I will make an appointment with an expert nutritionist. This nutritionist will ask me to list my favorite foods and show me how to cook and, enjoy eating in a healthy way.

9. Calculations
Favorite Food Choice
Total Daily Protein = 211
Total Daily Fat = 741
Total Daily Carbohydrates = 1013
Total of all = 1966
% Daily Protein = 211/1966*100 = 10.7%
% Daily Fat = 741/1966*100= 37.8%
% Daily Carbs = 1013/1966*100 = 51.5%
Nutritious Food Choice
Total Daily Protein = 557
Total Daily Fat = 392
Total Daily Carbohydrates = 464
Total of all = 1407
% Daily Protein = 557/1407*100 = 39.1%
% Daily Fat = 392/1407*100 = 27.9%
% Daily Carbs = 464/1407*100 = 33%