1. PHED 1111: Physical Education Spring 2012 Section 203
Name: Mariam Al-Ali
ID:
Major: Business Administration
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. Skimmed Milk Wheat Bread Butter Tomato, raw Cucumber 8 oz 2 slices
1.5 tsp
1 med
6 slices 88
134 36 30 6
20.8 16
50.6
= 100%
308 2 2 1 1
100
Macaroni and cheese
Small Salad
yogurt
Strawberries, fresh
8 oz
1 plain
1 cup
230 37
150 54
17.4
25.7
61.8
= 100%
471 1 2 2
100
Sandwich, Tuna salad
Apple Juice
Strawberries, fresh 1
8 oz
1 cup
390
117 54
18.2 32
40.1
=100%
561 1 2 1 1
100
Yogurt
Carrots
Orange Juice
8 oz
Medium
272
114 20 14
9.14 77
=100%
100
361 1 1 1
70.4 83
229.5
1701 4 7 5 3

4. 14

5. Mariam Al-Ali
203
April 18, 2012
1 day
1701
Compare your food servings with the recommended servings for the 4 main food groups.
Daily, I eat about 7 servings vegetables and fruits which matches the recommended servings. In addition, I eat 4 servings grain products which is way less than the recommended servings. Also, I eat 4 servings milk and alternatives which is way higher than the recommended servings. I eat 1 servings meat and alternatives which almost close to the recommended servings.
2. Compare your %values with the recommended % values for protein, carbohydrates, and fats.
The recommended values for protein is 15 %. For Carbohydrates is 55%. For fats is 30%. My values are: 70.4% for Protein, 229.5% for carbohydrates, and 83% for fats. So, I am over the recommended values highly.
3. What diet changes should you make? (Mention fiber, types of protein, drinks, types of fat).
I should reduce the amount of food that I am eating. Then I should have low fat foods so I reduce the amount of fat such as drinking skimmed milk and use olive oil. For protein, I should change the kind of food that I am eating and choose the ones that contain low amount of protein such as vegetarian food instead of animal food. For fiber, I should eat naturally fiber-rich food such as: orange juice, spinach, and oatmeal.
4. Are you eating enough calories? How many calories should you be consuming daily?
No, I am eating 1700 calories per day and I should consume around 1460 according to calorie count website. So I should reduce the amount of calories that I am consuming everyday.

6. 88 67 36 68 79 99
437 36 14 9 8 26 93 52 87 1
244 6 36 7 2 72
123 88 76 67
106 55
392 36 27 14 12 4 93 52 2 90 46
242 47 6 4 5 62
Skimmed Milk
Wheat Bread
Butter
White Bread
Cornflakes
Fried Egg
Skimmed Milk
Boiled eggs
Wheat Bread
Wheat flakes
Strawberries, fresh
Bean Soup
Macaroni and cheese
Small Salad
Yogurt
Strawberries, fresh
Double Cheese Burger
Apple Juice
355
230 37
227 55
670
117
1691 67 37 6 39 4
174 1
328
181
103 27
161 46
134
116
768
107 90 4 27 5
362
595
160 50 37 90 55 88
480 21 18 6 12 4 36 97
107 8 27 78 46 52
318 32 24 4 5 65
Vegetable Soup
Fish Sticks
Small Salad
Baked Potato
Strawberries, fresh
Skimmed Milk
390
117
307
239
248 55
1356
101 1 61 12 27 4
206
109
116
120
115
159 46
665
180
126
112 62 5
485
132 88
284
152 55 19 36
224 8 4 92 52 50 46 21 60 94 5
Sandwich, Tuna salad
Apple Juice
Cheese Burger, reg
French Fries, reg
Potato Salad
Strawberries, fresh
Oatmeal
Skimmed Milk
Broiled Chicken Breast
Small Salad, French Dressing
Strawberries, fresh
711
291
240
180
3484
627
1058
1203
1583
481
800
307 18
30.4
34.5
30.4
50.5
19.4

7. Mariam Al-Ali
203
April 18, 2012
627 18
481
30.4
1058
30.4
800
50.5
1203
34.5
307
19.4
2888
1588
Discuss the differences between your nutritious diet and your favorite diet.
The nutritious diet contains 1588 calories which is closer to the amount I should consume, 1460 calories. This tells that the nutritious diet is much healthier than than favorite diet. In addition, the percentages of carbohydrates in the nutritious diet is almost the same as the recommended values. However, I should adapt the protein and the fat values.
2. Discuss how you designed your nutritious diet (mention your ideal calorie number).
When I calculated the amount of calories I should consume, it tells that the perfect amount of calories is 1460, which is much less than what I am consuming right now. So I should go to a nutritionist who will help me in scheduling a perfect menu for each meal.