1. PHED 1111: Physical Education Spring 2012 Section 204
Name: Reyouf AlMattar
ID:
Major: Finance
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. French toast Scrambled egg Tea Cantaloupe X 2slices 1 1 cup 1/2 X 360
111 82 X 15 53 32
= 100%
553 2 1 1 X
100
Beef noodle soup
Fruit pie
24 oz.
1 slice
420
350 X 14 29 57
= 100%
770 2 1 5½ X
100
Baked potato
Roasted beef
French dressing
1 cup
4 oz.
¼ cup
270
220
152 X 28 44
=100%
642 - 2½ 1½ X
100
Water
Yoghurt
Coffee cake X
6 cups
1 cup
Medium slice X
227
274 11 22 65
=100%
100
501 X X 1 x 17 33 50
2466 4 4½ 9 X

4. 14

5. Reyouf AlMattar
204
1 day
2466
Compare your food servings with the recommended servings for the 4 main food groups.
According to the food guide pyramid, there is great difference in the number of servings between my diet and that recommended by the pyramid. To begin with, my servings for bread/cereals are 4 while the recommended are 6-11 servings. Secondly, my intake for fruits/vegetables is 4½ servings while the recommended is 5-9 servings. Thirdly, my intake for milk/meat is 9 servings while the recommended is 4-6 servings. Lastly, my intake of fats/sweets is sparingly as recommended (The Food Guide Pyramid).
2. Compare your % values with the recommended % values for protein, carbohydrates, and fats.
The recommended percentage for proteins is 10-35% per day while my intake was 17%. The daily recommended percentage for carbohydrates is 45-65% per day while mine was 50%. The recommended percentage for fats was 20-35% while my intake was 33%. Based on these percentages, it is evident that my dietary intake falls within the recommended ranges.
3. What diet changes should you make? (Mention fiber, types of protein, drinks, types of fat, etc.)
My changes in diet would be based on the recommended servings. Therefore, I would need to increase my fiber content by increasing the servings of both fruits and vegetables. Also I need to change my types of cereals and proteins. For example, I need to avoid cereals with too much fat content like the French toast. In addition, proteins like roasted beef need to be exchanged with something like beans.
4. Are you eating enough calories? Yes How many calories should you be consuming daily? (see
Based on the given website I should consumed 2000 calories/ day. Since I am consuming 2466 calories/ day, therefore I eat more than enough calories, and I do have to eat 466 calories less, or exercise less.

6. Reyouf AlMAttar
204
595 17
386 15
1547 45
1504 58
1328 38
716 27
3470
2606
1. Discuss the differences between your nutritious diet and your favorite diet.
To begin with, the total calories of my favorite diet are more than for my nutritious diet: 3460 to 2606 respectively. Compared with my favorite diet, the nutritious diet is more acceptable since the nutrient constituents at every meal fall within the accepted ranges according to the National Academies (2012). The nutritious diet consists of more fiber compared with the favorite diet due to differences in the type of foods. For instance instead of apple juice, the nutritious diet consists of whole fruits.
2. Discuss how you designed your nutritious diet (mention your ideal calorie number).
I designed my nutritious diet while factoring in the recommended daily dietary intakes. I chose foods that were rich in fiber. I also made sure that there was consistency in each meal with regard to the proteins, fats and carbohydrates. This was important in avoid fluctuations of too high percentages of a certain low, and too low percentages of the same nutrient in a day. I also designed my nutritious diet while ensuring that the amount of saturated fats was limited (<10% of the total fat ).

7. Cake (Medium slice)
Yoghurt (8 oz.)
Sausage (2 links)
Fruit pie (slice)
Roasted peanuts
274
227
282
350
210 14 39 22 34
175
161
259 25 85 27
260 77
151
Oatmeal (8 oz.)
Whole milk (8 oz.)
Grapefruit (half)
Yoghurt
Strawberries (8 oz.)
264
159 40
227
110 38 33 2 39 8
184 48 37
161 92 42 78 1 27 10
1343
123
620
600
800
120
522
158
Double burger
Ice cream (8 oz.)
Apple juice (8 oz.)
Yoghurt
Water
563
257
117
227 x
101 15 1 39 x
163
108
116
161 x
299
134 27 x
Sandwich, fish
Vegetable soup
Oranges (2 medium)
Popped corn
Water
432
160
128 40 x 56 21 12 7 x
147
107
114 33 x
229 32 2 x
1164
156
548
460
760 96
401
263
Roast beef (8 oz.)
Baked potatoes (24 oz.)
French dressing
Banana
Water
440
270
152
101 x
268 36 8 4 x
234 50 95 x
172 94 2 x
Mexican rice
Mexican beans
Cooked carrots
Cooked spinach
Roasted peanuts
Water
426
168
142
100
210 34 42 24 36
320 82
118 36 25 72 44 28
151
963
316
379
268
1046
170
581
295
3470
595
1547
1328
2606
386
1504
716 17 45 38 15 58 27