1. PHED 1111: Physical Education Spring 2012 Section 203
Name: Fatimah Al-Aseed
ID:
Major: Computer Engineering
Assignment: Nutrition Analysis (30%)

2. 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%
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).
10%
TOTAL
30%

3. Small salad, Italian dress Vegetable soup Soft drink Donut 1
White toast
Butter
Jam
Apple
Whole milk
10.4
31.5 58
1 pat
1 T 1
1 cup 36 54 96
159
413
= 100% 1 2 2
100
Broiled fish
Small salad, Italian dress
Vegetable soup
Soft drink
Donut 1
1 dish, 8 oz
1 cup, 12 oz
228
162
160
144
125 14
40.5
45.4
= 100%
819 2 1 2
100
8.9
28.8
62.3
Potato salad
Mexican rice
Hot dog
Apple juice
Cake
1 dish , 8 oz 1
1 cup
1 slice
248
213
214
117
274
=100%
1066 1 2 1 1
100
3.8
40.9
55.3
Sandwich cookie
Chocolate candy bar
Banana
Apple
Brownie 1
1 oz
200
145
101 96
=100%
687 2 3
100
2985 2 8 6 4
9.3
35.4
55.3

4. 15

5. 1 day
2985
1. Compare your food servings with the recommended servings for the 4 main food groups.
I eat (2) servings of breads, cereals, rice, pasta group where I supposed to eat (6-11) servings. For fruit group I eat (4) servings as its recommended amount (2-4) servings. Also I eat (3) servings of vegetables group the same amount that I should have (3-5) servings. In addition to milk, yogurt and cheese group I eat (2) servings from it as I must have (2-3) servings. Beside that, I eat only (2) servings from meat, beans, eggs, nuts group which is fine according to its amount (2-3) servings. Finally, for Fats, oils and sweets group I eat 35.4% which is not good percentage to because I should eat (20- 35%) only. I also drink water (8 glasses everyday) which is important to have.
2. Compare your % values with the recommended % values for protein, carbohydrates, and fats.
According to my daily diet calories it is it contains 9.3% of protein but it is less than recommended percentage value (10-35%) so, it is not good value because I do not eat enough meat, nuts, eggs and legumes. Also, it contains 55.3% of carbohydrates which is between the recommended value (45-65%) so, it is good value but I eat carbohydrates from combination between complex and simple such as soda, sweets, fruits, potatoes, and bread. In addition to that it contains 35.4% of fats that is not acceptable because I eat a lot of junk foods such as sweets and soft drinks and it is out of the recommended limit (20-35%).
3. What diet changes should you make? Mention fiber, types of protein, drinks, types of fat, etc.
I have to increase my protein percentage by focusing on meat, vegetables, beans, legumes, and eggs. Also, I have to focus on the complex carbohydrates food such as pasta, rice, breads, potatoes and some fruits because it decreases the blood pressure and gives the body enough energy. I also must lower the fat percentage by having low fats products such as milk and cheese, lean fish and meat, reduce the fried food and stay a way from the soft drinks and candies. For the fiber I have to focus on the fruits, vegetables, bread and pasta that decrease cancer disease.
4. Are you eating enough calories? How many calories should you be consuming daily?
(see
According to the previous website I found that I am eating enough calories based on my gender, age, and physical activity. I should have calories but my daily diet calories is 2985.

6. 527 whole milk Corn flakes White toast Fried egg Biscuit 159 97 68 99
104 33 8 9 26 48 87 52 1 78 2 7 72 44
Skim milk
French toast
Cream cheese
wheat flakes
Banana 88
180 52
106
101 36 23 4 12 52 49 1 90 95
108 47 4 2
527 84
240
203
527 79
287
161
Hamburger
French fries
Onion rings (reg)
Potato salad
Orange juice
255
239
274
248
114 48 12 14 27 8
120
115
112
159
100 89
112
148 62 6
Broiled fish
Mexican beans
Mexican rice
Small salad, plain
Orange
228
168
213 37 64 82 42 17 6 32 82
160 27 57
114 44 36 4 1
1130
109
606
417
710
153
358
199
Pizza, cheese
Baked potato
Macaroni and cheese
Corn
Apple juice
290 90
230 70
117
116 12 37 10 1
116 78
103 52 58 90 8
Spaghetti, no meet
2 Cooked cabbage
Mexican rice
Corn
Apple
400 94
213 70 96 56 24 17 10 1
220 70
160 52 86
124 36 8 9
797
176
465
156
873
108
588
177
2454
369
1311
776
2110
340
1233
537
15%
53.4%
31.6%
16.1 %
58.4%
25.5%

7. 369
15%
340
16.1%
1311
53.4%
1233
58.4%
776
31.6%
537
25.5%
2454
2110
1. Discuss the differences between your nutritious diet and your favorite diet.
My favorite diet is having 2454 calories. It contains 15% of proteins which is good value that is between the recommended limit in the Dietary Reference Intake (DRI) value (10-35%). Also it contains 53.4% of carbohydrates that can accepted because it is involved in the recommended limit (45-65%). In addition to that, it contains 31.6% of fats which is considered high for its limit value (20-35%). On other hand, nutritious food is having 2110 calories of 16% proteins which is good value that is involved in the recommended limit (10-35%). It contains also 58.4% of carbohydrates which is good according to the recommended value (45-65%). And my nutrition diet has 25.5% of fats which is accepted because it is between (20-35%) recommended limit.
2. Discuss how you designed your nutritious diet (mention your ideal calorie number).
My total calories in the nutrition diet is 2110 which contains of 16.1% proteins , 58.4% carbohydrates and 25.5% fats. I designed my diet based on increasing the food servings for the cereal, bread and rice group, eating low fats products, remove the skin for the meat and fish, and reduces the fried food. Also I focused more on eating variety kinds of fruits and vegetables which contains more fiber.