DUE ON: March 1

NO LATE PAPERS ACCEPTED!! NO EXCEPTIONS!!

1. 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. If you use Nutr Calc – include appropriate pages with your assignment

2. Answer the following questions - please type the answers on a separate sheet of paper.

- Assess your diet diary.

- Did you meet /exceed or fall short of your daily caloric needs? [Caloric needs were determined at the beginning of the quarter – if you want you can recalculate to reflect current status]

- Count servings of Fruits & Vegetables. Recommendations are 5 – 9 servings a day, how did you do?

- What was your total protein intake - describe it in both grams and % of calories.

- What was your total fat intake - describe it in both grams and % of calories

- If you were within the dietary goals for each of these categories - congratulations!!

- What was your daily cholesterol intake? How does it compare to the national recommendations? [If you are vegan, this should be 0 – as cholesterol is only found in foods of animal origin.]

- Looking at the breakdown of your dietary fats - what % of total fats are coming from saturated fats? Unsaturated fats? - Remember the goal is to have more unsaturated fats in the diet than saturated fats. What was your saturated fat: unsaturated fat ratio? [Remember Unsaturated = polyunsaturated fats + monounsaturated fats] Please represent this using a bar graph. What does this ratio represent? What is the suggested ratio for a 2000-calorie diet?

- 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?

- What information regarding fats can you expect to find on a food label?

- Define Invisible Fats. Give 2 examples using foods.

· 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.

· 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]	Fat [gm]	Saturated fat [gm]	Trans fat [gm]	Cholesterol [gm]




















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