ANSWER SHEETS

Name: Elizabete Gilgurd

QUESTION 1

(a) PROFILE weight (lb): 113 lbs

(b) PROFILE height (in.): 5 feet, 6 inches

(c) PROFILE BMI: 18.24

(d) Calculation of Body Mass Index (BMI): (Show all work to receive full credit.)

Weight: 113 lbs

Height: 66 inches
113 x 703/ (66)²
79439/ (66)²
79439/4356
18.23668503=18.24

(e) Does your BMI accurately represent your body composition? Why or why not?

I would say yes, my BMI is an accurate representation of my body composition. I am naturally thin

with a low body fat percentage and whatever muscle mass I have on my body at the moment is very

defined.

QUESTION 2

(a) Calculations to obtain number of calories consumed (Show all work to receive full
credit.)

Protein: 87.276g x 4kcal=349.104… ≈349 calories

 CHO: 210.986 x 4kcal= 843.944…≈844 calories

Fat: 130.601g x 9kcal=1175.409…≈1175 calories

Alcohol: 0g x 7kcal=0 calories

(b) Total number of calories consumed based on your calculations in 2(a): 2368 calories

(c) Total number of calories consumed (under Intake column of Intake vs. Goals report):
2046.992≈2047 calories

(d) Difference between 2(c) and 2(b): (Recalculate if answer greater than 100 calories):

321 calories

Explanation: the difference between my own calculations and that of the program is clearly

significant. I looked over the data and recalculated multiple times but kept arriving at the

same numbers. I decided to look at my intake for each day individually and noticed that on

day 3, not only was my overall caloric intake significantly lower than day 1 and 2, but my fat

intake was also much greater compared to the other two days. From day 1 to day 3 there

was a 16.31% decrease in caloric intake, and from day 2 to day 3 there was a 19.65%

decrease. However, I think the real issue lies in the differences in fat intake: there was a

125.85% increase from day 1 to day 3, and a 105.32% increase from day 2 to day 3. I believe

that this is what is skewing the data and the program’s final calculations for my intakes,

resulting in the significant difference between my calculations and the program’s.

QUESTION 3

(a) Calculation of your calorie distribution (Show all work to receive full credit.)

Protein: 349 calories x 100=34900 --> 34900/ 2368 calories= 14.738…≈14.74%

CHO: 844 calories x 100=84400--> 84400/ 2368 calories= 35.641…≈35.64%

 Fat: 1175 calories x 100=117500 -->117500/2368 calories= 49.619…≈49.62%

Alcohol: 0 calories x 100=0-->0/2368 calories=o

(b) Source of calories per national standards (c) Sources of calories per 3(a calculations

PROTEIN: 10 – 35% PROTEIN: 14.74%

CARBOHYDRATE: 45 – 65% CARBOHYDRATE: 35.64%

FAT: 20 – 35% FAT: 49.62%

TOTAL: 100% ALCOHOL: 0%

TOTAL 100%
(Your total should be within 1% of 100%)

QUESTION 4

(a) My percent of calories from protein falls within the low end of the national
standards.

(b) This is not intentional. In fact, I had assumed I was following a high protein diet and
that that is where the majority of my calories were coming from.

(c) According to the MyPlate Analysis section, my actual intake of my % Goal intake is
41.667%. Two protein foods that I could incorporate more into my diet are cod fish
and soy milk.

QUESTION 5

(a) My percent of calories from carbohydrates falls below the national standards by
slightly less than 10%.

b.) This is not intentional. However, I was somewhat aware that my diet was low in
carbohydrates-just not to this degree of severity. I had assumed that my intake
would at least fall within the lower end of the range, but not below it. I think this is
because the majority of my favorite foods to eat are not carbohydrate rich but are
instead high in fat and/or protein.

c.) Of the four carbohydrate containing food groups, my lowest actual intakes for my
%Goals was in dairy (o%), fruit (26.162%), and grains (33.33%). My vegetable intake
was at 91.418%. Even though my dairy intake was the lowest, it should be noted that
 I am lactose intolerant. However, there are nondairy equivalents that I can
incorporate into my diet.

QUESTION 5 (continued)

(c) Grains: (food 1) Brown rice (food 2) Buckwheat/rice noodles

Vegetables: (food 1) (food 2)

Fruit: (food 1) Green apples (food 2) Frozen or fresh berries

Dairy: (food 1) Nondairy milk (food 2) Nondairy yogurt

(d) I should prioritize my intake of dairy equivalent products. Followed by increasing

my intake of fruits and grains-especially the latter. My reasoning being that I am
trying to gain weight, and grains tend to be more calorically dense than fruits.
Therefore, for my particular goals, I believe that increasing my intake of grains has
priority over increasing my fruit intake.

QUESTION 6

(a) My percent of calories from fat falls above the national standards by almost 15%.

(b) This is not intentional. However, as suggested earlier, I believe this can be explained by the
fact that the majority of my favorite foods to eat tend to be high in fat.

(c) Source of fatty acids based on national standards: Saturated fat: <10% Trans
fat: <1%

(d) Source of fatty acids from 3-day average intake: Saturated Fat: 6.906% Trans fat: 0%

(e) Saturated fat: food: ____________________ food:

____________________________

Trans fat: food: ____________________ food:

____________________________

f) Essential fatty acids (EFA) DRI (19-50 yr) (g) EFA Intake based on 3-day average intake:
 Omega-6 FA (linoleic): 17 g / 12 g (M / F) Omega-6 FA (linoleic): 3.695 g

Omega-3 FA (linolenic): 1.6g / 1.1g (M / F) Omega-3 FA (linolenic): 0.404 g

(h) Linoleic (omega 6): food: raw walnuts food: raw hemp seeds

Linolenic (omega 3): food: eggs (boiled or fried) food: salmon (raw or baked)

QUESTION 7

(a) DRI (RDA / AI)

Thiamin 0.604mg 54.992% DRI

Niacin 8.236mg 58.826% DRI
Cobalamin 1.525 µg 63.542% DRI
Alpha-tocopherol 7.589mg 50.594% DRI
Calcium 785.946mg 78.595% DRI
Magnesium 191.361mg 61.729% DRI
Zinc 3.403mg 42.538% DRI
Sodium 810.85mg 54.057% DRI

(b) For each nutrient listed in 7 (a), list three specific foods (e.g. broccoli, not
vegetables) you can eat to increase your intake of that nutrient.

Nutrient Food to add Food to add Food to add

Thiamin Whole wheat Flax seeds Red/green
bread lentils
Niacin Nutritional Peanut butter Avocado
yeast
Cobalamin Fortified cereal Eggs Salmon
Alpha- Almonds Pine nuts Brazil nuts
tocopherol
 Calcium Fortified Firm tofu Kale
nondairy milk
Magnesium Pumpkin seeds Black beans Coconut water
Zinc Hemp seeds Crab meat Chickpeas
Sodium Canned tomato Canned Saltines
sauce sauerkraut

Recommendation Using your Intake

Your 3-day Spreadsheet reports, list 2
National Daily Should your intake
QUESTION 8 Standard
average foods you should you add,
intake increase, decrease or limit, or continue to eat to
remain the same? meet this recommendation.

364.771mg Intake should decrease. I need to limit my

Not consumption of eggs and
(a) Cholesterol
determinable baked salmon with
avocado oil.
810.85mg Intake should increase I should continue to eat
Less than teriyaki baked tofu, as well
(b) Sodium
2300 mg (UL) as add canned tomato
sauce to some of my meals.
39.947g Intake should decrease I need to limit my
Females: 25 g consumption of multigrain
(c) Fiber
Males: 38 g sourdough rye thins, as
well as avocados.

QUESTION 9

(a) In order to increase my carbohydrate intake and incorporate more grains into my diet,
I will add 1 cup of brown rice to my dinner on Monday, Wednesday, and Friday and
reevaluate after one month. If it works, I will add 1 cup of brown rice to my dinner on
Sunday.

(b) In order to increase my intake of protein as well as dairy (equivalent) products, I will
add 1 cup of soymilk to my breakfast Monday, Wednesday, and Friday and reevaluate
after one month. If it works, I will add 1 cup of soymilk to my breakfast on days
Monday through Friday.
(c) In order to lower my fat intake, I will reduce my consumption of baked salmon for
lunch or dinner to no more than 3 servings per week, and replace 1-2 servings with soft
crab meat. I will reevaluate after one month, and if it works, I will limit my
consumption of baked salmon to no more than 2 servings per week.

QUESTION 10

Trying to compare my 3-day average record to my usual daily eating habits is so difficult because
they vary wildly, or at least they did a few months ago. Since the onset of Covid-19, my already
existing mental health issues have only been exacerbated-severely. During one of my worst
depressive episodes in my life, I went for three days with barely eating two meals-one of which
was a can of soup and the other a bowl of cereal. Other days, when I am stable or manic, I eat
significantly more; mainly because I have the motivation to cook and prepare foods, as well as
the increased appetite to eat them.
However, recently, for the past few weeks or so-my eating habits have become more
consistent and routine. I attribute this to the reopening of my local gym since they were closed
down for months. Having somewhere to go, to do something I enjoy (weight training), and to be
surrounded by inspiration from fellow gym goers has had a significant influence on stabilizing
my eating habits. Weight training helps me to somewhat regulate my mood swings, allowing
some semblance of routine to fall into place.
My food choices on the weekends differ from those on the weekdays because I often work
Thursday through Sunday. I usually try to pack something that I can eat quickly-like a high
calorie protein smoothie or shake, but sometimes I end up buying fast food (but I always try to
choose the healthiest option). Or sometimes I eat nothing at all for hours because I don’t get a
break, or I forget to pack food with me and don’t want to spend money on eating out.
I was not only surprised but shocked by some of my findings from my 3-Day Average
report. I have a strong stance against the recently trending ketogenic diet. Come to find… I
myself have been unintentionally following a ketogenic diet, with a carbohydrate intake so low it
falls outside of the lower range and a fat intake so high that it exceeds the upper range. I have
been keeping all of this in mind when I feel like forgoing slices of toast to go with my eggs for
breakfast, or don’t want to add a serving of steamed sweet potato to my salad and baked salmon
for dinner.
There was a major personal benefit in doing this project. Personally, it has acted like a
reality check for my dietary habits. It’s humbled me greatly, thinking I was so aware of what I
was eating, only to discover that wasn’t nearly the case at all. But I am incredibly grateful for it.
In fact, I think I will continue to use the program for myself and maybe even extend my access to
it before it expires.