Nutrition 150

Kira Baum Diet Project: 3 Day Food Journal

(25 points total)
Name:______ Dung Pham______
Due Date: ___July 09,2014______

Directions: Enter the food you consume for three days into this worksheet. Include the size of
your serving ie) ¼ cup shredded cabbage Then, use MyPyramid Tracker to analyze your meals
(instructions attached). Once you have all of your eating recorded, the analysis should not take more
than 1-2 hours. Late assignments are not accepted.

Be honest about your intake, so that you can learn about your eating habits. I am grading you on
thoroughness rather than the types of food you’ve consumed. If you skip a meal, just put an ‘X”
through that box. (5 points)

Meals Day 1 Day 2 Day 3

Breakfast

X X X

Morning Snack 2 medium almond

cakes 1 mug Thai tea 1 banana
1 cup of milk
Lunch ½ cup of white rice 1 fried egg ½ cup of boiled
Cooked Dish: ¾ cup of white rice broccoli
_3 cooked small 2 patty pork sausage ½ cup of chicken
shrimps 4 cup tap water dumpling
_3/4 cup squash slides 1 small fried chicken
_1 cup green peas wing
4 cup tap water ¼ cup of white rice
Afternoon snack 2 cup mixed berry
¼ cup cubes cantaloupe 1 banana
parfait
Dinner 1.5 wheat bread slide 1 cup boiled broccoli 4 tablespoon bbq sauce
½ cup of rice 1 pork dumpling 3 medium lecture leaf
1 fried egg 4 small pork ribs
Cooked dish: ½ cup of sliced carrot
_1/4 cup squash
_1/4 cup green peas.
4 cup tap water

Bedtime Snack 1 cup coconut pudding 3 medium wedge of

X
watermelon

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2. Daily Break down (4 points)
kCals Carbs Fats Proteins Cholesterol Fiber (in Sodium
(grams and (grams and (grams and (t in mgs) grams) (this is in
kcals) kcals) kcals) mgs)
Day 1 1986 kCals 317g 46g 75g 258mg 39g 2212mgs
(Target:2000) 1268 kCals 417 kCals 300 kCals

Day 2 1797 274 g 56g 55 g 255 mg 18 g 1386 mg

1096 kCals 503 kCals 220 kCals

Day 3 1502 kCals 221 g 47g 60 g 179 mg 16 g 1945 mg

884 kCals 421 kCals 240 kCals

1 gm carb or protein= 4 kcals 1 gm fat= 9 kcals 1 gm alcohol= 7 kcals

3. Fruits and Vegetables (2 points)

Servings of Fruit Servings of Vegetables

Day 1 ¼ cup ( ¾ cup under) 2 ½ cups

Day 2 2 cup 1 cup (1 cup under)
Day 3 7 ½ cups (2 ½ cups over) 1 ¼ cups (1 ¼ cups over)

Did you meet your daily minimum requirement of 5 fruits and vegetables? If not, what were you barriers to
meeting these goals. (2 points)

I didn’t meet the daily minimum requirement of 5 fruits and vegetables. I’m living with the host so my
meals are depends on how the host buy and cook the food.

What percentage of your total calories came from fat? How does that compare to the recommendation on fat
consumption (See table 2.1 Dietary Guidelines for Americans) (2 points)

My total calories came from fat: 25%

As the recommendation is consuming the fat in the range of 20% to 35%, I did it. And I also consumed less
than 10% of Saturated fat (8%) like how they recommended.

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4. Now we will look at your intake of micronutrients. (4 points)
Key Nutrients What the MyPyramid Your actual intake each day
website recommends (in (in RDA’s and %DVs)
RDAs and %DVS)
Day 1 Day2 Day 3
Folate 400 µg DFE 829 µg DFE 658 µg DFE 352 µg DFE

Vit B12 2.4 µg 2.9 µg 1.8 µg 1.2 µg

Vit A 700 µg RAE 450 µg RAE 213 µg RAE 1029 µg RAE

Vit E 15 mg AT 5 mg AT 5 mg AT 4 mg AT
Vit C 75 mg 35 mg 129 mg 146 mg
Calcium (Ca) 1000 mg 857 mg 199 mg 268 mg
Potassium 4700 mg 2465 mg 1194 mg 2980 mg
(K)
Zinc (Zn) 8 mg 10 mg 7 mg 8 mg

Iron (Fe) 18 mg 15 mg 10 mg 9 mg

Sodium (salt) < 2300 mg 2212 mg 1386 mg 1945 mg

*% DV refers your intake as a percentage of the recommended daily value. For example, if you are recommended to consume 400 mcg of
folate and you have consumed 200 mcg your %DV would be 50%

Is your salt intake within 1500-2300 mgs/day?(1 point)

Yes, for 2 out of 3 days. On the 2nd day I consumed only 1386 mg______

5. Final Assessment (1 point)

Nutrient High? Low? On target?
Carbs On target
Protein On target
Lipids (fats and Cholesterol) On target
Sodium (salt) On target
Fiber Low
Vitamins (any that you are low in) Vit B12, Vit A, Vit E.
Minerals (especially those you are low in) Calcium, Potassium, Iron.

Are you getting lean sources of meat, fish (2 servings), or other proteins (2-3 servings of beans, seeds, nuts,
tofu)
(1 point)?
I got really few chances to have meat on those days, so I tried to have some green pea instead.

Were your daily menus typical for how you usually ea t? If not, how were they different? (1 point)
This is not how I usually eat. Last quarter and long, before it, the host usually bought us variety types of
food, but not that week. I used to have lots of meat such as pork and beef in my meal. I have salmon at least 2 a
week. And the host used to buy orange sand apples. I had more protein and vegetable than now.

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What have you learned that will help you make better food choices to improve your diet? List 2 steps you
will take to improve your diet as a result of the project… (2 point)
By recording what I eat, I have the deeper understand about my dietary and my need. I learned that skipping
breakfast will make me eat more food during the night (around 10m to 12pm). And also, I realized that I need to
increase the portion of fruit and vegetable since I have the lack of many kind of vitamins and minerals.
2 steps I will take to improve my diet:
_ Keep recording on what I eat daily as a habit.
_ Ask the host or go buy fruit and vegetable myself to increase my vitamin and mineral portion.

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