# Essay Lab 1 Fall 2014

Submitted By sydnidanielle
Words: 903
Pages: 4

Lab Assignment 1
Personal Dietary Analysis Part 1
GS320
SYDNI BOONE
Athens State University
09/01/14

Lab 1 – Personal Dietary Analysis Part 1

Foods eaten and drank
Amount
Calories
Protein (g)
Fat (g)
Calcium (mg)
Iron (mg)
Sodium (mg)
Vit A (mg)
Vit C (mg)

Breakfast

Sausage biscuit
2
360
9
26
60
1.44
890
20
0

12
150
0
0
0
0
52.5
0 0 Lunch

4 Cheese Rice Cup
1
240
6
6
20
1.8
660
0
1.2

Water(oz)
16
0
0
0
7
0
7.1
0
0

Snack

Frito’s Munchie Chips (oz)
1
141.75
2.02
7.09
0
.36
253.12
0
0

Supper

Enriched Pasta (oz)
2
210
7.39
.86
11.91
1.87
3.4
0
0

Tomato Pasta Sauce (cup)
1/2
90
2
2.5
20
.72 460
37.5
9 Ground Beef (oz)
3
229.63
21.74
15.19
34.87
2.11 81.65
0
0

1/6
206.5
4.93
9.8
15.93
1.8 320.96
7.67
.12 Milk (cup)
1
122
8.05
4.83
292.8
.05
114.68
134.2
.49

Totals

1749.88
61.13
72.27
462.51
10.15
2843.41
199.37
10.81

Recommended

1671
37.01
(35- 62)
1000
18
1500
700
75

over (under)

78.88
24.12
72.27
(537.49)
(7.85)
1343.41
(500.63)
(64.19)

Total energy Calories
Total Grams of Fat

Total fat calories for the day

2793
124

1117.8

37% of total calorie intake for the day comes from fat calories

Calorie intake from fat should be 20% to 35% of total calorie intake

Calories
Protein (g)
Fat (g)
Calcium (g)
Iron (g)
Sodium (g)
Vit A (mg)
Vit C (mg)

78

138

1. Calculation of % diet calories that are fat from your spreadsheet (If this number is <10%, you have done something wrong): (5 points) There are 9 calories/1 gram fat.
Answer 4: 37% of diet calories that come from fat. 1. Total fat grams for the day x 9 = total fat calories for the day
Answer #1 under 4: 650.43

2. Total fat calories for the day (650.43) X100 = total fat % for the day
Total calories for the day (1749.88) from your spreadsheet
Answer #2 under 4: 37%
5. Diet Analysis (25 points)
Answer 5a & b:
Looking at my diet it showed some striking deficiencies. Vitamins A and Calcium were lacking. Iron and vitamin C were just shy of what’s recommended for my diet.
Looking at the numbers, there is a need for a major change in my diet such as:
Spinach and carrots for Vitamins A
Asparagus, lettuce, celery and some carrots for Vitamin A
Milk, yogurt, and salmon for Calcium
Eggs and dried fruit for Iron
Citrus fruits and strawberries for Vitamin C

Based on analysis of my normal day’s diet as noted in the spreadsheet, I have a very serious situation with a sodium level of 2843.41 g. It should be 1500 g, and this means that I need to reduce the amount of sodium that I eat with better choices. The Frito’s Munchie’s Chips were very high in sodium, so a better choice for a snack would be dried fruits to get much needed iron into my diet. Plus they are way lower in sodium. The ground beef was high in sodium but that was a major source of my protein. So I will keep that in my diet but cut out that high in sodium snacks.
In all honesty I am not really worried about my fat intake due to the fact I am trying to gain weight. But I will try to find healthier ways to gain weight but I am not worried about the fat content of my foods. But I really don’t have any high fat items in my diet other that the meats in my diet but I need to have meat in my diets.
Behavior Modification (10 points)
Answer 5: Behavior Modification
My diet is based on my schedule and money.
I have added yogurt with fresh strawberries to my breakfast to make sure I get more calcium and vitamin C in