Name: Aarti Yadav

UB ID no.:

NTR110
Spring 2022
Lab 3 Food Intake Analysis

Checklists

 Food Nutrient Analysis using the http://www.myfitnesspal.com

 Attach
- MyFitnessPal Food Diary Report
- My Healthy Plate recommendation

 The dates of the food record analysis should be from 1 week before or within 1 week after the
lab being conducted.

 Up to 5 points will be deducted if you do not attach all the required myfitnesspal
analysis and My Healthy Plate recommendations.

 Save a copy of the nutrient analysis / Food diary report for future labs (Lab 4, 5 & 11).

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Due date: NTR110L01 - 4th March 2022 8.30am
NTR110L03 - 4th March 2022 12.00pm

- Submit your assignment in ONE word document to US Teaching Assistant.

© Department of Exercise and Nutrition Sciences, University at Buffalo. All rights reserved. NTR110 Spring 2022IK
 Name Aarti Yadav Date: 01/03/22
:
How to fill out the Diet Record Form

The diet record form is designed to assist you in recalling what foods you have eaten over a given period
of time. There is also a space for you to specify how much of each food you have eaten. List the food
name and portion size on the diet record form. Remember to be as detailed as possible about each food
so that the form can be processed properly and easily. Below is a list of tips for filling out the Form to
make it easier and more accurate.

Helpful tips on filling out the Form:

1. Record what you have eaten as detailed as possible, including brand names right after meals. This
makes it much easier to remember what you ate. Foods that are unusual, save the package label
and attach it to the diet record.

2. For foods that you eat more than once a day, you can combine the amounts and enter the total
amount for the day. For instance, if you have a cup of milk in the morning on your cereal and a
cup at night with our dinner, you can enter milk only once on the form, but put 2 cups as the
portion size.

3. When you are listing the foods you have eaten, it is important to use the specific type of food you
had. Remember to specify the following:

A. Preparation: How did you cook the food? Or did you? Was it fresh? Or was it frozen or
canned? Did you fry, steam, bake, boil or broil it? If you prepared a mix, did you add milk or
water? Did you substitute ingredients? If so, include the information in the description of the food.

B. Canned foods: If you had a canned product, was it packed in water, its own juice, or was syrup
added to it? Include the brand name of canned foods. Also, did you serve the juice or syrup that
was in the can, or did you drain it before eating?

C. Portion Size: Indicate how much you had of each food using standard measures – ounces,
cups, teaspoons, tablespoons, slices, etc.

D. Condiments: If you added condiments or spices to your food, include these and how much of
each you had. For example: mustard, mayonnaise, catsup, salt, pepper, steak sauce, etc.

4. If you had bread, was it white or French? If it was wheat bread, was it whole wheat or cracked
wheat? Was your milk 1% milk fat (skim milk), 2% milk fat (low fat milk), or full cream? If you had
coffee or tea, was it decaffeinated? Was the coffee or tea brewed or instant?

5. Break down recipes into specific foods. For example, a peanut butter and jelly sandwich must be
broken into certain amounts of peanut butter, jelly, and bread. Do the same for salads and
casseroles.

6. Indicate the time that the food was eaten in the column.

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© Department of Exercise and Nutrition Sciences, University at Buffalo. All rights reserved. NTR110 Spring 2022IK
 Name Aarti Yadav Date: 01/03/22
:

FOOD RECORD: Day 1 (weekday)

Use this form to list the foods and beverages you have eaten during a 24-hour period. Write down the
foods and beverages as you eat and drink them (record the size of the portion and method of preparation
(include the amount of fat, if used) and don’t forget to list any spreads used on bread, etc.)

Time Place Hunger Type of Food & Beverages How Amt.

Scale* Meal Prepared
(1 – 10)

Ex: Home 3 Lunch Fried rice Stir-fry 1.5 medium

12:00 Oil bowl
Salt 2 tbsp
Sprinkle

9 :00 Home 3 Breakfast Tea (Chai) Boiled 1 cup

Milk ½ cup
Sugar 2 tbsp

9 :00 Home 3 Breakfast Wholewheat Toasted 2 pieces

Bread with butter 2 tbsp

1 pm Home 3 Lunch Chapati Heat on 2 pieces

Ghee pan 1 tsp

1 pm Home 3 Lunch Chicken curry Fry the 1 cup

Oil onion and 2 tbsp
Salt tomato in 2 1/2 tsp
tsp oil then
add water
and
chicken
and let it
boil

9 pm Home 3 Dinner Dal (Lentil) Boil 1 cup

Salt Sprinkle
Ghee 1 tbsp

9 pm Home 3 Dinner Brown rice Boil 1 cup

9 pm Home 3 Dinner Bhindi Masala Stir Fry 4 big spoons

Oil 2 tsp
Salt Sprinkle

11 pm Home 6 After- Chai (tea) Boiled 1 cup

dinner tea Milk ½ cup
Sugar 2 tbsp

© Department of Exercise and Nutrition Sciences, University at Buffalo. All rights reserved. NTR110 Spring 2022IK
 Name Aarti Yadav Date: 01/03/22
:

*Hunger Scale: 1 = Ravenous, 2=Starving, 3= Hungry, 4=Pangs, 5 =Satisfied, 6=Full, 7=Very full 8=Discomfort,
9=Stuffed,10 = Extremely full!
Reference: Michelle May www.AmIHungry.com

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© Department of Exercise and Nutrition Sciences, University at Buffalo. All rights reserved. NTR110 Spring 2022IK
 Name Aarti Yadav Date: 01/03/22
:

FOOD RECORD: Day 2 (weekday or weekend)

Use this form to list the foods and beverages you have eaten during a 24-hour period. Write down the
foods and beverages as you eat and drink them (record the size of the portion and method of preparation
(include the amount of fat, if used) and don’t forget to list any spreads used on bread, etc.)

Time Place Hunger Type of Food & How Amt.

Scale Meal Beverages Prepared
(1 – 10)

10 am Home 2 Breakfast Chai (Tea) Boiled 1 cup

2 pm Home 2 Lunch Diet Coke Carbonated M sized

sugar
2 pm Home
4 Lunch McD Fries Deep Fried M sized
2 pm Home Salt 0.5 g
5 Oil NA
3 pm Home
5 Lunch Sweet potato Baked ½ bag
baked chips
10 pm Home
2 Snack Lemon Muffin Baked 1 piece
10 pm Home Sugar 18.4 g
2

10 pm Home
2 pm Dinner Brown Rice Boiled 1 cup

Dinner Lentil Boiled 1 cup

Salt Sprinkle
Ghee 1 tbsp

Dinner Aloo Gobhi Stir Fried 3/4th cup

Salt 1 tsp
Oil 1 tbsp

© Department of Exercise and Nutrition Sciences, University at Buffalo. All rights reserved. NTR110 Spring 2022IK
Name Aarti Yadav Date: 01/03/22
:

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© Department of Exercise and Nutrition Sciences, University at Buffalo. All rights reserved. NTR110 Spring 2022IK
 Name Aarti Yadav Date: 01/03/22
:

FOOD RECORD: Day 3 (weekend-either sat/sun)

Use this form to list the foods and beverages you have eaten during a 24-hour period. Write down the
foods and beverages as you eat and drink them (record the size of the portion and method of preparation
(include the amount of fat, if used) and don’t forget to list any spreads used on bread, etc.)

Time Place Hunger Type of Food & How Amt.

Scale Meal Beverages Prepared
(1 – 10)

1 pm Home 1 Lunch Chapati with Heat on pan 2 pieces

ghee 2 tbsp

1 pm Home 1 Lunch Rice ( Chaval) Boil 1 bowl

Dal
Salt Sprinkle
1 cup
1 pm Home 1 Lunch Aloo Gobhi Stir fry
Salt Sprinkle
Oil 2 tbsp

1 pm Home 1 Lunch Curd Curdled milk 1 cup

9 pm Home 3 Dinner Brown rice Boiled 1 cup

9 pm Home 3 Dinner Dal Boiled 2 cups

Salt Sprinkle
9 pm Home 3 Dinner Chicken tikka Stir fried 1 cup
Oil 3 tbsp
Salt 1 tsp

© Department of Exercise and Nutrition Sciences, University at Buffalo. All rights reserved. NTR110 Spring 2022IK
Name Aarti Yadav Date: 01/03/22
:

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© Department of Exercise and Nutrition Sciences, University at Buffalo. All rights reserved. NTR110 Spring 2022IK
To complete Table A & B, you need to refer to the analysis that your have completed using My FitnessPal. Use the
‘setting’ option to select nutrient to display in the ‘Food Diary’ page.

Energy Carbs (g) Sugar Dietary Fat (g) Sat. Fat Cholest Protein
Kcals (g) Fiber (g) erol (g)
(g) (mg)

**Your Daily
Goals 1410 kcal 176 g 53 g 25 g 47g 16 g 300mg 71 g

Total Day 1
2217 kcal 279 g 43 g 48 g 97g 38 g 126 g 66 g

Total Day 2
1813 kcal 256 g 58 g 43 g 71g 8g 0 47 g

Total Day 3
2505 kcal 368 g 37 g 60 g 74 g 29 g 175 g 111 g

3 Days
Average 2178.4 301 g 46 g 151 g 81 g 25 g 101 g 75 g
kcal
** Daily goals USDA –MyFitnessPal.

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© Department of Exercise and Nutrition Sciences, University at Buffalo. All rights reserved. NTR110 Spring 2022IK
Name Aarti Yadav Date: 01/03/22
:

1,584 2,481 21 94 595

Table B: Your 3 Day Averages – Vitamins & Minerals

Sodium Potassium Calcium Iron Vit. A Vit. C

(mg) (mg) (% RDA) (% RDA) (% RDA) (% RDA)
**Your Daily 2,300mg 3500mg 1000mg 18mg 5000IU 60mg
Goals (100%) (100%) (100%) (100%) (100%)

Total Day 1 1811mg 1602mg 27mg 85mg 49 39mg

Total Day 2 1584mg 2481mg 21mg 94mg 595 188mg

Total Day 3 4240mg 4044mg 49mg 167mg 62 271mg

3 Days 2545mg 2709mg 96mg 116mg 236IU 166mg

Average

** Daily goals USDA –MyFitnessPal

3.6

© Department of Exercise and Nutrition Sciences, University at Buffalo. All rights reserved. NTR110 Spring 2022IK
 Food Record Analysis

Using your THREE DAY AVERAGE, obtained from analyzing your food record by myfitnesspal
answer the following questions:

1.List all the nutrients (including energy), that you consumed less than the recommendation by
myfitnesspal.
- sugar, cholesterol, potassium, calcium, Vitamin A

2. How can you change this? List foods you could consume to meet the recommended intake?
Sugar- eat more fruits
Cholesterol- olive oil, coconut oil, fish
Potassium- Bananas, potatoes, avocado, beans
Calcium- milk, leafy vegetables
Vit A- broccoli, carrots, squash

3. List all the nutrients (including energy) that you consumed in excess of the recommendation
by myfitnesspal.
Energy, Carbs, Dietary fiber, Fat, Saturated fat, protein, sodium, iron, Vit C

4. What can you do to decrease or eliminate your excesses?

Energy- Have lesser snacks, decrease sugary drinks from diet, cutting back on high calorie food
Carbs- choose lower carb snack, consume high protein food
Dietary fiber – drink plenty of water
Fat- eat more fruits and vegetables, avoid fried food
Saturated fat- consume leaner cuts of meat
Protein – consume more vegetables, healthy fats instead of meat and eggs etc
Sodium- less salt
Iron- limit alcohol intake, heavily iron fortified foods
Vit C- NA

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© Department of Exercise and Nutrition Sciences, University at Buffalo. All rights reserved. NTR110 Spring 2022IK
 MY HEALTHY PLATE FORM – Day 1
Using this form, list the foods you have eaten in one day noting the amounts (from
page 3-2). Record the number of servings you ate from each food group. Total each
group.
Fat/oil Sugar
Food/Drink Amount Brown rice & Vegetable Fruit Meat & others
wholemeal (including milk)
bread
Servings Servings Servings Servings Servings Servings
EXAMPLE 1table spoon = 15 ml 1tea 1tea
Turkey Sandwich spoon = spoon =
 white bread 2 slices 5gms 5gms
 turkey breast 3 slices = 3
 swiss cheese oz
 mayonnaise 1 slice = 1 oz
100% Orange Juice 3 tsp
12 oz. bottle
Tea (Chai) 1 cup 1 ¼
Milk ½ cup 10 g
Sugar 2 tbsp

Wholewheat Bread 2 slices 1

with butter 2 tbsp 30 g

Chapati 2 pieces 1
Ghee 2 tbsp 30 g

Chicken curry 1 bowl

Onions ½ onion 1 1
Tomato ½ tomato
Chicken 2 pieces 30 g
Oil 2 tbsp
Salt ½ tbsp

Dal (Lentil) 1 bowl 1 and ½ 15 g

Salt Sprinkle
Ghee 1 tbsp

Brown rice 1 bowl 1

Bhindi Masala ½ bowl 1 30 g

Oil 2 tsp
Salt sprinkle

Chai (tea) 1 cup 1

Milk ½ cup ¼
Sugar 2 tbsp 10 g

Totals 5 2 0 *3 135 g 20 g

* Note: Meat/protein & milk are categorized as “meat & others” food group of the My Healthy Plate

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© Department of Exercise and Nutrition Sciences, University at Buffalo. All rights reserved. NTR110 Spring 2022IK
 Name Aarti Yadav Date: 01/03/22
:
MY HEALTHY PLATE FORM FORM – Day 2
Using this form, list the foods you have eaten in one day noting the amounts (from
page 3-3). Record the number of servings you ate from each food group.

Fat/Oil Sugar
Food/Drink Amount Brown rice & Vegetable Fruit Meat & others
wholemeal (including milk)
bread

Chai (Tea) 1 cup 1 1/4th

Milk ½ cup 10 g
Sugar 2 tsp

Diet Coke Medium size 30 g

Sugar

McD Fries Medium Size 1 50 g

Sweet potato ½ serving / ½

baked chips bag

18.4 g
Lemon Muffin 1 piece ½

Brown Rice 1 cup 1

Lentil 1 cup 1 10 g
Ghee

Aloo Gobhi ¾ cup 1 10 g

Potato ½ diced
Cauliflower 1/4th cup diced
Spices sprinkle

Totals 5 1 0 1/4th 70 g 48.4 g

* Note: Meat/protein & milk are categorized as “meat & alternatives” food group of the My Healthy Plate

© Department of Exercise and Nutrition Sciences, University at Buffalo. All rights reserved. NTR110 Spring 2022IK
 Name Aarti Yadav Date: 01/03/22
:

3-9
MY HEALTHY PLATE FORM FORM – Day 3
Using this form, list the foods you have eaten in one day noting the amounts (from
page 3-4). Record the number of servings you ate from each food group

Fat/Oil Sugar
Food/Drink Amount Brown rice & Vegetable Fruit Meat & others
wholemeal (including milk)
bread

Chapati with Ghee 2 pieces 1 30 g

Rice (Chaval) ½ bowl ½ ½

Dal (Lentil) ½ bowl
20 g

Aloo Gobhi 1 cup

Potato 1/2 diced 1
Cauliflower 1/4th cup diced
Spices Sprinkle

Curd 1 cup ½

Brown Rice 1 cup 1

Dal 2 cups 2.5

30 g

Chicken Tikka 1 cup 1 1

Tomato ½ tomato diced
Onion 1/4th onion diced
Capsium 1/4th capsicum
diced

© Department of Exercise and Nutrition Sciences, University at Buffalo. All rights reserved. NTR110 Spring 2022IK
 Name Aarti Yadav Date: 01/03/22
:

Totals Day 3 2 and ½ 2 0 4.5

Totals Day 2 5 1 0 1/4th

Totals Day 1 5 2 0 3

Average 3 4.2 1.6 0 2.6

days
* Note: Meat/protein & milk are categorized as “meat & others” food group of Singapore My Healthy Plate

3-10

My Healthy Plate Analysis

Using the 3 days average from the My Healthy Plate Form from page 3-10 (not the
diet analysis printout), record your diet. In the space under Plate recommendations
below, list your personal recommendations. Please attach the recommendations with
the lab.

Food My Healthy Plate My Average Evaluate My Goals List 3 Specific

Groups Recommendations (3 days average) (How did your intake (Circle your action) Foods to meet
Based on your age (from page 3-8) compare to Goals
group recommendations?) (If meet
(www.hpb.gov.sg) pyramid/plate
recommendations,
“N/A”)
Brown rice & Under Increase 1. Wholewheat bread
wholemeal 5-7 Servings 4.2 Servings Over Decrease __0.8__ 2. Brown Rice
bread Meet No Change 3. Multigrain chapati
Under Increase 1. Spinach
Vegetables 2 Servings 1.6 Servings Over Decrease __0.4__ 2. Green onion
Meet No Change 3. Beans
Under Increase 1. Banana
Fruits 2 Servings 0 Servings Over Decrease _2___ 2. Apple
Meet No Change 3. Dried Fruits
Under Increase 1. Chicken
3 Servings 2.6 Servings Over Decrease __0.4__ 2. Egg
Meat & others Meet No Change 3. Tofu

© Department of Exercise and Nutrition Sciences, University at Buffalo. All rights reserved. NTR110 Spring 2022IK
Name Aarti Yadav Date: 01/03/22
:

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© Department of Exercise and Nutrition Sciences, University at Buffalo. All rights reserved. NTR110 Spring 2022IK
Name Aarti Yadav Date: 01/03/22
:

Food Frequency Checklist (√ = recommended frequency)

How often do you eat the following foods? Indicate (X) in the appropriate box to
compare your intake and the recommended intake.

4 or 2-3
more X/day 1/day 1X/ 1X/month
X/day week
√
Breads, cereals, rice,
spaghetti, macaroni, crackers

Carrots, sweet potatoes,

winter squash, dark green
√
leafy vegetables, spinach,
kale, broccoli (vitamin A)

Fruits and/or 100% fruit juice

√
Meats, fish, chicken, turkey,
eggs, peanut butter, dry
beans, luncheon meats √

Milk, cheese, yogurt or

cottage cheese
√

Sweets, candy, cake, cookies,

jello, soft drinks, Kool-aid,
√
syrups

Gravy, salted and fatty chips

and other snack foods
√

Alcoholic beverage: beer,

wine, liquor
√

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© Department of Exercise and Nutrition Sciences, University at Buffalo. All rights reserved. NTR110 Spring 2022IK
 Name Aarti Yadav Date: 01/03/22
:

5. Based on the Food Frequency Checklist, what did you consume in excess of the
recommended?
Vegetables, candy, cookies, other junk food with a lot of sugar content

6. Based on the Food Frequency Checklist, what foods need to be increased?

Carbs- bread, pasta, rice, fruits and fruit juices, meat, eggs, milk

7. Do you take a Vitamin/Mineral supplement? If, yes what kind and how often?
No

8. After reviewing your intake, using all different methods (nutrient analysis, My Healthy
Plate, Food Frequency Checklist), whether you take a supplement or not, do you think
you need to take a supplement(s)?

Yes or No (indicate one)- Yes

Explain your answer:

My Vitamin A and calcium consumption is way less than the recommended quantity.
Hence, some kind of multi- vitamin supplement and calcium supplement would be
helpful.

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© Department of Exercise and Nutrition Sciences, University at Buffalo. All rights reserved. NTR110 Spring 2022IK
 Name Aarti Yadav Date: 01/03/22
:

Overall Dietary Analysis

9. After analyzing your diet using the various methods, summarize how well you are
currently eating. Be sure to consider how your actual eating habits compare to
recommendations.
Currently, I am not eating enough fruits as I should. The recommendation is to eat one
serving of fruit everyday but I barely eat a fruit in a week. I should also be consuming
less carbonated sugary drink and replace it with home made fruit juice.
My current calcium intake is pretty low and because I am lactose intolerant I should
consider getting calcium supplements.

10. Prioritize 4 realistic goals (ways) you can improve your overall intake and how you
can accomplish these changes.

Example: Goal: Increase my intake of Fruit.

How you will accomplish it: I will eat a piece of fruit with my breakfast each
morning.

a) Goal 1:

How you will accomplish it:

Buy more fruits and have a fruit with my oats everyday for breakfast

b) Goal 2:

How you will accomplish it:

Buy calcium and multi vitamin supplements (after consulting a doctor)

c) Goal 3:

How you will accomplish it:

Buy less sugary& carbonated drinks and only limit consumption to once or twice a
month.

© Department of Exercise and Nutrition Sciences, University at Buffalo. All rights reserved. NTR110 Spring 2022IK
Name Aarti Yadav Date: 01/03/22
:

d) Goal 4:

How you will accomplish it:

Consume food throughout the day instead of 2 very heavy meals. Make sure to buy
healthy snacks and have it when I feel hungry instead of starving myself and then
overeating during my meals.

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© Department of Exercise and Nutrition Sciences, University at Buffalo. All rights reserved. NTR110 Spring 2022IK
Name Aarti Yadav Date: 01/03/22
:

© Department of Exercise and Nutrition Sciences, University at Buffalo. All rights reserved. NTR110 Spring 2022IK
Name Aarti Yadav Date: 01/03/22
:

© Department of Exercise and Nutrition Sciences, University at Buffalo. All rights reserved. NTR110 Spring 2022IK
Name Aarti Yadav Date: 01/03/22
:

© Department of Exercise and Nutrition Sciences, University at Buffalo. All rights reserved. NTR110 Spring 2022IK
Name Aarti Yadav Date: 01/03/22
:

© Department of Exercise and Nutrition Sciences, University at Buffalo. All rights reserved. NTR110 Spring 2022IK
Name Aarti Yadav Date: 01/03/22
:

© Department of Exercise and Nutrition Sciences, University at Buffalo. All rights reserved. NTR110 Spring 2022IK
Name Aarti Yadav Date: 01/03/22
:

© Department of Exercise and Nutrition Sciences, University at Buffalo. All rights reserved. NTR110 Spring 2022IK
Name Aarti Yadav Date: 01/03/22
:

© Department of Exercise and Nutrition Sciences, University at Buffalo. All rights reserved. NTR110 Spring 2022IK
Name Aarti Yadav Date: 01/03/22
:

© Department of Exercise and Nutrition Sciences, University at Buffalo. All rights reserved. NTR110 Spring 2022IK
Name Aarti Yadav Date: 01/03/22
:

© Department of Exercise and Nutrition Sciences, University at Buffalo. All rights reserved. NTR110 Spring 2022IK
Name Aarti Yadav Date: 01/03/22
:

© Department of Exercise and Nutrition Sciences, University at Buffalo. All rights reserved. NTR110 Spring 2022IK