SPHE295 Assignment 3

SPHE295

Assignment 3

For this Assignment, you will use your food record and Food Group and Nutrient reports from Assignment 1.

Part I.  Energy Balance:

  1. Which 3 foods contributed the most calories to your diet? Avocado, Yogurt snack and the Granola snack bar
  2. Was your calorie intake within 150 calories of the calorie level recommended by the diet analysis program (Bar Graph Report)? The above named foods are over 150 calories, however, the rest of them are below 150 calories
  3. Summarize the relationship between the calories you consumed and your activity calories. You summary must be at least 100 words. The box will expand as you type.

All of the three days I recorded my diet, it did not change my calorie intake. My overall intake was around 1574 calories on each day. And on day one, I did 60 mins of cycling which was a total amount of 740 calories burned. On day two, I did weight training for 60 mins which was a moderate effort and it burned 247 calories. On the last day, I had my rest day and I wasn’t working out. My calories intake was more than I burned, however, I under my recommended daily calorie intake of 2584 calories. And as I stated in my report from assignment 1, this diet has been working for me and I am able to maintain the weight I like. I don’t think I am energy deficient, I work out at least 6 out of 7 days on top of just running around at work and standing on my feet. The only thing I could have changed was to switch my rest day from Saturday (3rd day) to another day. But I really did not want to switch up my work out routine.

Part II.  Does Your Fat-Soluble Vitamin Intake Add Up?

From NHANES and other dietary surveys of the American population, it’s known that many individuals do not consume the recommended intakes for all the fat-soluble vitamins. Diets are often low in vitamins D and E and carotenoid-rich fruits and vegetables.  The following questions can help you determine if your dietary intake of these foods and nutrients is adequate.

  1. Complete the following table. In the first column, record the vegetable you ate. In the second column record the amount, for example, 1 cup.  (You can add more lines to the table.  Place the cursor in the last box then hit the tab button on your keyboard.)

Food Item

Amount

Color

Squash

3 cups

Green

Cherry Tomato

3 cups

Red

Cucumber

3 cups

Green

  1. Count how many vegetables you ate. Divide this number by 3. How many vegetables did you eat on average each day?  3 cups of squash, cherry tomatoes and cucumbers
  2. Look at the color of your vegetables. Complete the following table.

Color

Number of Food Items that Color

Green

6 cups

Orange

 

White

 

Purple

 

Blue

 

Brown

 

Other (list the color) Red

3 cups

  1. What was the predominant vegetable color in your diet? Green
  2. Did you consume…

Question

Response

At least 1 cup of yellow-orange vegetables per day or

At least 2 cups of dark, leafy green vegetables per day

Yes, 2 cups of green vegetables per day

  1. Complete the following table. In the first column, record the fruit you ate and the fruit juice you drank. In the second column record the amount, for example, 1 cup.  (You can add more lines to the table.  Place the cursor in the last box then hit the tab button on your keyboard.)

Food Item

Amount

Color

Avocado

3 cups

Green

  1. Count how many fruit/fruit juice you ate. Divide this number by 3 to calculate your average intake. How many fruits/fruit juices did you eat on an average each day?  1 cup
  2. Look at the color of your fruit/fruit juices. Complete the following table.

Color

Number of Food Items that Color

Green

3 cups

Orange

 

White

 

Purple

 

Blue

 

Brown

 

Other (list the color)

 
  1. What was the predominant fruit/fruit juice color in your diet? Green
  2. Did you consume…

Question

Response

At least 1 cup of yellow-orange fruit or fruit juice (100% juice) per day

No

  1. Did you consume…

Question

Response

2-3 cups of milk per day or

2-3 cups yogurt per day or

2-3 oz cheese per day

No

  1. Did you consume…

Question

Response

At least 1 teaspoon of plant oil (cottonseed, canola, sunflower, corn or olive) in your daily diet

Yes, 4 teaspoons of olive oil

  1. Did you consume…

Question

Response

At least ¼ cup plant seeds or nuts in your daily diet

No

  1. Did you consume…

Question

Response

At least 2-3 servings of salmon, tuna, herring or fish oils during the 3 days you recorded your food intake

Yes, I am over 2.5 of recommended number of food guide servings

  1. Summarize what you have learned about your diet. Compare your food intake, the nutrients rich in the foods you consumed and the recommended nutrient intake from your Nutrient Report. Your summary must be at least 200 words.

This last part changed my view of my diet. I didn’t realize that I am missing a lot of other foods in my diet. I clearly don’t eat enough dairy products. Recommended is 2-3 cups, I am barely at 1 cup. I don’t really drink milk since I don’t eat cereal. I could definitely eat more yogurt to the additional snack I have in the afternoon. One way to increase my diary intake is to eat more yogurt for breakfast. Also, I don’t even consider fruits other than avocado into my diet. Which is definitely not enough. The daily recommendation number is 7 and I am right at 6.5. However, I did not know that I had to have a certain color of fruits. This was completely new for me. My daily fruit color intake is green, and not yellow. So, the best way to increase my yellow fruit intake is to just get some greek yogurt for breakfast and mix up some fruits such as pears or mangos. It always seems like that we know what is best for our body and we think we get the right nutrient, but until there is a breakdown on our daily foods, we can only assume or go with internet researches.

 

Part III.  A Closer Look at Supplements

With the current popularity of vitamin and mineral supplements, it is more important than ever to understand how to evaluate a supplement.  Study the label of a supplement you use or one readily available from a friend or the supermarket.  The supplement you evaluate below must contain more than five vitamins and minerals. Then answer the following questions.

  1. What is the name of the vitamin and mineral supplement you selected:

MegaFood Men’s One Daily

  1. Compare the amount of vitamin and minerals in the supplement with the recommended Daily Value. Which vitamins and minerals are >100%?  Which vitamins and minerals are <100%?  (Remember to use the tab key to add more lines to the table.)

<100%

>100%

Vitamins

Minerals

Vitamins

Minerals

Vitamin A 375 mcg

     

Vitamin C 60 mg

     

Vitamin D3 10 mcg

     

Vitamin E 10 mg

     

Vitamin K 32 mcg

     

Thiamin (B1) 4 mg

     
   

Riboflavin (B2) 3mg

 
   

Niacin 20 mg

 
   

Vitamin B6 3mg

 
   

Folate 680 mcg

 
   

Vitamin B12 15 mcg

 
   

Biotin 120 mcg

 
   

Pantothenic Acid 10 mg

 
 

Iodine 60 mcg

 

Zinc 15 mg

 

Selenium 32 mcg

   
 

Copper 100 mcg

   
 

Manganese 1 mg

   
     

Chromium 60 mcg

 

Molybdenum 20 mcg

   
 

Boron 500 mcg

   
  1. How do the suggested intakes of the vitamins and minerals in the supplement compare with the current DRIs for these nutrients?

The suggested intakes of the vitamins and minerals in the supplement compare with the current DRIs demonstrates that the vitamins need to be greater in comparison to the minerals.

  1. Are any suggested intakes above the Upper Levels for the nutrients? List these nutrients and the Upper Level for each.

Nutrient

Upper Level

Riboflavin (B2)

3 mg

Niacin

20 mg

Vitamin B6

3 mg

Folate

680 mcg

Vitamin B12

15 mcg

Biotin 120

120 mcg

Pantothenic Acid

10 mg

Zinc

15 mg

Chromium

60 mcg

  1. Are there any non-nutrient ingredients, such as herbs or botanical extracts, in the supplement? You often can find these by looking for ingredients that do not have a % Daily Value.

Non-Nutrient Ingredients

Non-Nutrient Ingredients

Organic Eleuthero Root,

Fo-Ti Root

Organic Astragalus Root

Organic Ginger Root

Organic Nettle Leaf

Organic Schisandra Berry

Fruit Phenolic Blend (Organic Whole Orange, Organic Cranberry, Organic Blueberry)

Organic Dandelion Leaf

Organic Dandelion Root

Organic Shiitake Mushroom

  1. Does at least 25 to 50% of the vitamin A in the product come from beta-carotene or another provitamin A carotenoids (to reduce the risk of vitamin A toxicity)?

Yes

  1. Are there any warnings on the label for individuals who should not consume this product?

No

  1. Are there any other signs that tip you off that this product may be more harmful than healthful?

No

  1. Summarize what you learned. Your summary must be at least 200 words.

After talking with my friend about this supplement, he swears this supplement changed his life. He said he feels more awake and energetic after taking a dose in the morning, He is taking other supplements such as mulit vitamins but with MegaFood Men’s One Daily he feels so much better after taking a vitamin. MegaFood Men’s One Daily are made from whole food. The body response to those as food and absorbs them at a level the body actually needs it. That being said, one of the reasons why he takes this specific supplement is because his diet is very poor due to work and not having time to eat all the time. He obviously has a vitamin deficiency and it helps the stay in good health. A lot of times people don’t get the right vitamins and minerals intake by eating the way they eat. Vitamins and minerals are very important to the health and they are essential nutrients. My friend is in his 50s and as older as he gets as more, he has to watch out and care for his health. Therefore, this supplement is very helpful for him because those vitamins and minerals promote also bone structure and boost up the immune system.

Part IV.  Water Intake

  1. How much water did you drink in cups? What is the equivalent of grams? Did you drink enough water?

I usually drink 10 cups of water and this is equivalent to 2,200 grams. According to healthline.com, we need to drink at least 2 Liters a day of water which equals 8.45 cups. Yes, I definitely drink enough water a day. I normally drink 5 cups of water during my work out in the morning and then the rest during the day.

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