Understanding Your Food Protein Diet Diary
TESC – Winter 2004
This exercise is designed to help you gauge your protein
intake, as well as the nutrients zinc and
vitamin B6. This is due on Wednesday
FEBRUARY 4th
NO LATE PAPERS ACCEPTED!! NO EXCEPTIONS!!
-
On the grids provided - keep track of all food and
fluids consumed for 3 consecutive days. One of those days must be a weekend
day. Using appendix N [and/or any on-line source] find each item and locate
all indicated nutrients. If you use a packaged food, use the information
from the label, but you will also have to look up the food to find any
non-indicated nutrients. Total each day’s values on grid sheet.
2. Answer the following questions - please type the
answers on a separate sheet of paper.
- Did you meet /exceed or fall short of your daily caloric
needs? [Caloric needs were determined last quarter – if you want you can
recalculate to reflect current status]
- Was your protein intake approx. 15 - 20 % of your daily
caloric intake?
- Did you meet the recommended amounts for zinc and vitamin
B6?
- If you were within the dietary goals for each of these
categories - congratulations!!
-
What factors affect the quality of dietary proteins? Give
some examples.
-
Discuss the RDA for protein. Base your answer on the average
American adult [non-pregnant/non-lactating, not a body builder or endurance
athlete]
-
Looking back at your diet diary - what % of your dietary
protein was plant based?
-
Gary, Vin & Sam are body builders. They believe that
they need to eat a diet that is as high as possible in protein. In fact,
Gary is convinced that protein is the only nutrient required for a successful
weigh-lifting session. Vin is sure that Gary is right; after all, he himself
has read that the body requires protein to build muscles. He knows that
chicken & fish contain protein, so he has begun to eat these foods
before his morning workout. Instead of giving him more energy and stamina,
however, this meal seems to make Vin feel less energetic than when he had
whole-wheat cereal and corn muffins for breakfast. Meanwhile, Sam has learned
from a friend who is taking nutrition at TESC that legumes are an excellent
source of protein. He was surprised to learn that dried beans & peas
& many nuts are rich in protein.
1. Explain to Vin why his original breakfast was a better
choice for a pre-workout meal.
-
Should Sam switch to a pre-workout meal of legumes? Would
it be a bodybuilding boost or bust like Vin’s chicken & fish breakfast?
Defend your answer.
|
Food/Beverage consumed
|
Kcals
|
Protein [gms]
|
Zinc [mg]
|
Vitamin B6 [mgs] |
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
DAILY TOTALS:
|
|
|
|
|