I. Part One 1. Go to USDA and create your own profile. 2. Use the food tracker to add the foods that you eat throughout the day. 4. Choose the food or beverage that is the closest match to the food you ate. Make sure you ADJUST the AMOUNT when you add the food. Continue adding your food choices until you have listed everything you ate and drank in one day. *You must enter at least 7 items each day. 5. You must keep a 3 day food diary.  *7 items minimum must be entered for each day.

I. Part Two

After you have completed your three day food diary, go back and click My Reports and then choose “Nutrients Reports.” (Pay special attention to the breakdown of Carbohydrates, Fats, and Proteins).

II. Part Three: Nutrients

The following ranges are considered to be the appropriate amounts of each nutrient (on average) for both male and female. Calories: 2,000 min – 2,200 max. (You may set your own here) Total Fat: 40 min – 60 max. (You may set your own here) Saturated Fat: 15 min – 25 max. (You may set your own here) Total Carbohydrate: 250 min – 300 max. (You may set your own here) Cholesterol: 200 min – 300 max. Sodium: 2,000 min – 2,400 max. Dietary Fiber: 25 min – 38 max. Vitamin A: 5,000 IU – 5,000 IU Vitamin C: 60 mg – 60 mg Calcium: 1,000 mg – 1,000 mg Iron: 15 mg – 18 mg

The report from part 2 will also show your intake of nutrients as compared with the recommended values.

V. Part Four Turn in a one page typed summary (single spaced, typed in paragraph from, Times New Roman, 12 font) of your findings about your diet using the data collected in this assignment. Summary should include the following:   vitamins and minerals you are deficient in

 vitamins and minerals requirements you are meeting  Take a look at your carbohydrate, protein, and fat intake and comment on if you are meeting the nutritional guidelines.   Summary should also include any adjustments you plan to make in order to make your diet healthier.

Add a second page with a table of the different nutrients as follows:

Nutrient Value Recommended Value Calories  2,000 min – 2,200 max. (You may set your own here) Total Fat  40 min – 60 max. (You may set your own here) Saturated Fat  15 min – 25 max. (You may set your own here) Total Carbohydrate  250 min – 300 max. (You may set your own here) Cholesterol  200 min – 300 max Sodium  2,000 min – 2,400 max. Dietary Fiber  25 min – 38 max. Vitamin A  5,000 IU – 5,000 IU Vitamin C  60 mg – 60 mg Calcium  1,000 mg – 1,000 mg Iron  15 mg – 18 mg

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