1. PHED 1111: Physical Education Spring 2012 Section:205
Name: Mashail AlHussan
ID:
Major :MIS
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. 627 185 Skim Milk Corn flakes Tea 1 cup 88 97 22% 2% 76% = 100% 100
22% 2%
76%
= 100%
185
100
small salad
chicken breast
Bread whole wheat
Orange juice
1 bowl
1 slice
½ thick
8 oz.
162
284 67
114 29 35 36
= 100%
627
100
veg. soup
Salad
White toast
8 oz.
1 smallbowl
slice
160
162 68 21 30 49
=100%
390 X X
100
Strawberries fresh
tea
1cup
1 cup 57 3 36 61
=100%
100 57 37 13 50
1074

4. 18

5. Mashail Alhussan 205 Apr 20 1 day 1074
1. Compare your food servings with the recommended servings for the 4 main food groups.
My result was 50% carbohydrate, 37% protein, and 13% fat. in my diet there were good amount of fruits and vegetables servings, there were 2 of milk and meat ,2 or 3 of fat, and bread was 2 I have taken from the four whole food group and did not miss any of them.
2. Compare your % values with the recommended % values for protein, carbohydrates, and fats.
My daily diet result was 37%protein,13 %fate, and 50%carbohydrate. according to DRI they recommended the values of fat should be between 20%-35%, carbohydrates between 45%-65%, and protein between 10%-35% and the average of saturated fat should be 10% and less which is animal fat. The amount of fruit and vegetables is 15 servings which is very good . Furthermore the amount of meat and milk group is good because I have 2 servings. Instead of eating 2 servings only of bread I need to increase the amount of fruits and diary into my diet.
3. What diet changes should you make? (Mention fiber, types of protein, drinks, types of fat, etc.)
According to what was shown, I found that I have to add milks’ diaries and more fruits in addition to drinking more water. Also, I have to reduce the amount of carbohydrates in order to lose weight.
4. Are you eating enough calories? How many calories should you be consuming daily?
Based on my age, weight, and height. I am suppose to lose weight and eat less calories, diet is a the best way to do that in coordination with a dietitian for the perfect food completion and my result was 1074 calories that means I'm in the average level of calories consumption.

6. Mashail AlHussan 205 May 2 94 23% 142 124 27% 1449 159 14% 344 41% 50%
397
45%
124
27%
1965
1449
Discuss the differences between your nutritious diet and your favorite diet.
In nutritious diet the amount of fat and carbs were much less which make me burn more fat because my goal was loose weight. Moreover, every food group was fulfilled and nothing was missing from any food group. While on favorite diet my food choices was based on things I love rather than healthy food I choose a lot food that contained carbs and fat the least was for fruits, vegies, and proteins which is not good for my health and will let me gain more weight. The nutritious food was well balanced and healthy and my favorite food choices were not.
2. Discuss how you designed your nutritious diet (mention your ideal calorie number).
I was choosing the best food groups that have less calories and little fat or no fat foods that contains fibers, proteins and vitamins. All of that because I was trying to maintain a good shape and best health condition that will boost my burning status and will only feed me with what my body only needs. My goal was to loose weight so I started to reduce my daily calories into 1074 it is below average calories for my age but my BMI is high and I need to cut fat and carbs in order to lower the BMI to 20 at least.

7. Orange juice French toast skim milk Scrambled egg syrup orange juice
white toast
114
180 8 23 29 9
100 49 7
60 52 6
108 75 7
skim milk
orange juice
corn flakes
strawberries 88
114 97 55 36 8 4 52
100 87 46 6 2 5
533 69
268
196
354 56
285 13
Double burger (FF)
French fries
Salad French dressing
Coke
563
239
152
137
101 12 8
163
115 50
137
299
112 94
Small salad
Sandwich roast beef
Apple juice
Broiled fish 37
350
117
228 6 88 1 82 27
126
116 32 4
137
114
1064
121
465
505
732
177
301
255
French fried shrimp
Salad Italian dressing
Baked potato
brownie
Soft drink
360
162 90
145
144
133 8 12 6 68 28 78 26
144
158
126
113
Beef noodle soup
Small salad
Beef taco
140 37
186 32 6 59 59 27 56 49 4 71
901
159
344
397
363 94
142
124
1965
280
809
902
1449
327
728
392
14%
41%
45%
23%
50%
27%