1. PHED 1111: Physical Education Ms Christina Sagawe Spring 2012
Section: 206
Name: Zainab Shafeeq AL-Mubarak
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. 100 White toast Peanut butter Coffee Cornflakes Apple 1 slice 1 T
1 Cup
8 oz.
Medium 68 94 97 96
9.29
24.23
66.48
= 100%
355 2 1 1 -
100
Small Salad
Mexican Rice
Fried chicken breast
Yogurt
Apple juice
8 oz. FF 37
213
436
227
117
31.55
22.14
46.31
= 100%
1030 1 2 2 2
100
Cooked cabbage
Small Salad
Macaroni and Cheese
Whole milk
Mustard
8 oz.
1 cup
1 T 47 37
230
159 4
18.45
36.06
45.49
=100%
477 1 2 1 2
100
Ice-cream
Apple
Chocolate chip cookie
Diet drink
Popped Corn
8 oz.
Medium
1 piece
1 cup
257 96 60 40
5.74
42.17
52.09
=100%
100
453 1 1 - 2
20.39
29.37
50.24
2,315 5 6 4 6

4. Carbohydrate Calories
Calculations
Breakfast Lunch
Food
Total Calories
Protein Calories
Carbohydrate Calories
Fat Calories
White toast 68 9 52 7
Peanut butter 94 15 11
Coffee
Cornflakes 97 8 87 2
Apple 96 1 86
Total
355 33
236 %
100%
(33/355)= 9.29%
(236/355) =
66.84%
(86/355)=
24.23%
Food
Total Calories
Protein Calories
Carbohydrate
Calories
Fat
Small salad 37 6 27 4
Mexican Rice
213 17
160 36
Fried chicken breast
436
262 13
161
Yogurt
227 39
Apple juice
117 1
116
Total
1030
325
477
228 %
100%
(325/1030)=
31.55%
(477/1030) =
46.31%
(228/103)= 22.14%

5. Carbohydrate Calories Carbohydrate Calories
Dinner Snack
Food
Total Calories
Protein Calories
Carbohydrate Calories
Fat
Calories
Cooked Cabbage 47 12 35
Small salad 37 6 27 4
Macaroni & cheese
230
103 90
Whole milk
159 33 48 70
Mustard
Total
477 88
217
172 %
100%
(88/477)=
1.45%
(217/477)=
45.49%
(172/477)=
36.06%
Food
Total Calories
Protein Calories
Carbohydrate Calories
Fat
Calories
Ice cream
257 15
108
134
Apple 96 1 86 9
Chocolate chip cookie 60 3 48
Diet drink
Popped Corn 40 7 33
Total
453 26
236
191 %
100%
(26/453)=
5.74%
(236/453)=
52.09%
(191/543)=
42.17%

6. Carbohydrate Calories
Daily
Total Calories
Protein Calories
Carbohydrate Calories
Fat
Calories
Breakfast
355 33
236 86
Lunch
1030
325
477
228
Dinner 88
217
172
Snack
453 26
191
Total
2,315
472
1,166
677 %
100%
(472/2315)=
20.39%
(1166/2315)=
50.37%
(677/2315)=
29.24%

7. 13

8. 1 day
2,315
1. Compare your food servings with the recommended servings for the 4 main food groups.
The first group is the cereal& bread group. The recommended servings for this group are 6 to 11 servings. However, my result shows that my daily diet contains only 5 servings, which means that I am below the recommended servings. The second group is the fruit and vegetables group. The recommended servings for the fruit are 2 to 4 servings and for vegetables are 3 to 5 servings. My result stands at 6 , which shows that my diet does meet the recommend servings for this group. The third group is the milk and meat group. The recommended servings for this group are 2 to 3 servings. My result stands at 4 and indicates that my daily diet exceeds the recommended servings by 1 serve. The fourth group is the fat and sweet group. The recommended servings for this group are 2 to 3 servings. My result stands at 6 and indicates that my dial diet exceeds the recommended standard.
2. Compare your % values with the recommended % values for protein, carbohydrates, and fats. The recommended % of protein is between 10 to 35. My result stands at 20% of protein and indicates that my daily % is within the recommended standard. The recommended % of fat is between 20 to 35. My result stand at 29, which is within the recommended standard. The recommended % of carbohydrate is between 45 to 65. My result stands at 50, which is within the recommended rate.
3. What diet changes should you make? (Mention fiber, types of protein, drinks, types of fat, etc.) After exploring the recommended servings, I should make some changes in my diet to make it more health. For instance, I should select whole-grain foods and unsaturated fat whenever I can. Also, I may eat seafood twice a week to get the healthy amount of omega-3, as well as trying to drink about 8 glasses of water everyday .
4. Are you eating enough calories? How many calories should you be consuming daily?
Yes, I am eating enough calories. Based on the recommendation of my nutrition specialist, I should consume between 1195 to 2000 calories.

9. Pancake(1-6)
Syrup(1 T)
Strawberries
Orange juice
146 60 55
114 19 4 8 67 60 46
100 58 5 6
Wheat toast(2slice)
Creamy cheese (T)
Wheat flakes(2 oz.)
Whole milk(3 oz.)
134 52
26.5 60 28 4 3 12
104 1
22.5 18 12 47 1 20
375 31
273 69
272.5 47
145.5 80
Cheeseburger(reg.FF)
French fries(reg.FF)
Small salad, Italian dressing
Soft drink(12 oz.)
307
239
162
144 61 12 8
120
115 28
144
126
112
Vegetable soup(8 oz.)
Small salad, plain
Broiled fish
Mexican rice(FF)
160 37
228
213 21 6 82 17
107 27 32
160 32 4
114 36
852 81
407
364
638
126
326
186
Onion rings(reg.FF)
Potato salad(8 oz.)
Macaroni and cheese
Soft drink(12 oz.)
274
248
230
144 14 27 37
112
159
103
144
148 62 90
Cooked spinach(8 oz.)
Cooked broccoli(8 oz.)
Beef Taco
Apple juice(8 oz.) 50 60
186
117 18 19 59 1 18 26 56
116 14 15 71
896 78
518
300
413 97
216
100
2123
190
1198
733
1323.5
270
687.5
366
8.94%
56.42
34.52
20.40
51.94
27.65

10. 190
8.94%
270
20.40%
1198
56.42%
687.5
51.94%
733
34.52%
366
27.65%
2123
1323.5
1. Discuss the differences between your nutritious diet and your favorite diet.
My favorite diet consists of large amount of carbohydrates and fat, while my nutrition diet have almost half the amount of carbohydrates and fat in my favorite diet. For the protein, the calories where almost the same amount with a little bit less in the nutrition. Generally, the carbohydrates occupies the largest amount of calories in my both diet.
2. Discuss how you designed your nutritious diet (mention your ideal calorie number).
In my nutrition diet, I tried to focus more on the food that contains less amount of carbohydrates because I realized that my favorite diet consist of large amount of carbohydrates which is equal to 1198 from the whole amount of my favorite diet calories which is As a result, my nutrition diet have consisted a calories of carbohydrates, 270 calories of protein, and 366 calories of fat from the total calories which is Also, I tried to add more vegetables to my nutrition diet as I realized that I am not having enough of vitamins in my favorite diet.

11. Favorite diet:
Favorite diet total calories=
=2123
Protein total calories for my favorite diet=
=190
carbohydrates total calories for my favorite diet=
=1198
Fat total calories for my favorite diet=
=733
Percentage of protein= (total protein calories for favorite diet/total calories for the favorite diet)*100
=(190/2123)*100
= 8.94%
Percentage of fat=(total fat calories for favorite diet/total calories for the favorite diet)*100
=(733/2123)*100
=34.52 %
Percentage of carbohydrates=(total carbohydrates calories for favorite diet/total calories for the favorite diet)*100
=(1198/2123)*100
=56.42%
Nutrition diet:
Nutrition diet total calories=
=1323.5
Protein total calories for my nutrition diet=
=270
carbohydrates total calories for my nutrition diet=
=687.5
Fat total calories for my nutrition diet=
=366
Percentage of protein= (total protein calories for nutrition diet/total calories for the nutrition diet)*100
=(270/1323.5)*100
= 20.40%
Percentage of fat=(total fat calories for nutrition diet/total calories for the nutrition diet)*100
=(366/1323.5)*100
=27.65 %
Percentage of carbohydrates=(total carbohydrates calories for nutrition diet/total calories for the nutrition diet)*100
=(687.5/1323.5)*100
=51.94%