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INSTRUCTIONS:- Make a 10 slides powerpoint presentation using the attached files (myfitnesspal report file and three day food log file) in which you analyze and make nutritional recommendations)- Write a 2 page double-spaced report (500 words) for the 3 day food log. Use the sample paper and the discussion at the end of myfitnesspal report to write the paper). you can you the information found there, just make sure to rephrase it so it’s not plagiarized.Nutritional Counseling Presentation Guidelines Using MyFitnessPal, evaluate a 3-day diet of a friend or family member (not a classmate). You must use the diet forms provided and type in the food choices for the three days. Include recommendations for improving nutrition as measured by intake of sugar, fiber, Vitamin C, Vitamin A, and Calcium A PDF file including 3 day food diary and MyFitnessPal reports to support your analysis must be submitted Sunday, March 17 The presentation is to be a minimum of 5 minutes and a maximum of 7 minutes (excluding questions from the instructor or audience). Visual Aids Each student must use one or more visual aids when presenting the topic. PowerPoint Presentation. Remember that the purpose of a PowerPoint presentation is to present information. The software is merely a tool. Make sure you know the information you are presenting.
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Food List Report
The Food List report displays a simple list of foods that you have entered,
along with their calorie values.
Profile Info
Personal: Amy McPearson Female 26 yrs; Activity Level: Active
BMI: 20.5 Weight Change: Gain 1 lb per week
5 ft 105 lb
(Strive for an Active activity level.) Normal is 18.5 to 25. Best not to exceed 2 lbs per week.
I. Current Height/Weight BMI-3 points
Current Height: 5’0 Feet
BMI: 20.5
II. Your Recommended Nutritional Needs-2 points
Include your recommendations
Recommendations
The Recommendations Report lists the recommended daily nutrient intake for a person based
on the information entered. Often referred to as the DRI (Dietary Reference Intake).
Profile Info
Personal: Brittany Morgan Female
Activity Level: Active
BMI: 20.5
Weight Change: Gain 1 lb per week
25 yrs 5 ft 105 lb
(Strive for an Active activity level.)
Normal is 18.5 to 25.
Best not to exceed 2 lbs per week.
Nutrient
Basic Components
Calories
Protein (g)
DRI Goal
Carbohydrates (g)
364.71
Dietary Fiber (g)
Fat (g)
37.13
82.52
Saturated Fat (g)
Mono Fat (g)
26.52
29.47
2,652.42
38.10
Notes
10% – 35% of Calories (adults 19-70
yrs) *
45% – 65% of Calories (adults 19-70
yrs) *
20% – 35% of Calories (adults 19-70
yrs) *
Less than 10% of Calories +
Poly Fat (g)
Cholesterol (mg)
Water (g)
Vitamins
Vitamin A – RAE (mcg)
Vitamin B1 – Thiamin (mg)
Vitamin B2 – Riboflavin (mg)
Vitamin B3 – Niacin (mg)
Vitamin B6 (mg)
Vitamin B12 (mcg)
Vitamin C (mg)
Vitamin D – mcg (mcg)
Vitamin E – Alpha Tocopherol (mg)
Folate (mcg)
26.52
300.00
2,700.00
Less than 300 mg per day +
700.00
1.10
1.10
14.00
1.30
2.40
75.00
15.00
15.00
400.00
Minerals
Calcium (mg)
Iron (mg)
Magnesium (mg)
1,000.00
18.00
310.00
Phosphorus (mg)
Potassium (mg)
Sodium (mg)
700.00
4,700.00
2,300.00
Zinc (mg)
8.00
Do not exceed 100 mg *
Over 50 should take a supplement *
Do not exceed 2000 mg *
Do not exceed 100 mcg *
Women of child bearing age should
take a supplement *
Do not exceed 2500 mg *
Do not exceed 45 mg *
Do not exceed 350 mg by
supplement *
Do not exceed 4000 mg *
Less than 2300 mg – lower for some
people +
Do not exceed 40 mg *
Sources:
* Dietary Reference Intakes – For Adult 19-70 years, non-pregnant
+ 2010 Dietary Guidelines for Americans
III. Your Average of three days – 5 points
Include your bar graph report
Bar Graph Report
The Bar Graph Report displays graphically the amount of the nutrient consumed and compares
that to the dietary intake recommendations.
Nutrient
Value
DRI Goal
Basic Components
Calories
1,220.2
2,652.4
Perce
0
nt
46
%
50
100
150
Calories from Fat
Calories from SatFat
9
539.73
169.27
2
742.68
238.72
Protein (g)
77.18
38.10
Carbohydrates (g)
Sugar (g)
Dietary Fiber (g)
Soluble Fiber (g)
InSoluble Fiber (g)
Fat (g)
Saturated Fat (g)
Trans Fat (g)
Mono Fat (g)
Poly Fat (g)
90.94
20.93
8.77
0.27
0.70
59.97
18.81
1.89
15.39
8.30
1,114.8
1
2,023.1
4
430.82
0.38
700.00
1.10
1.44
1.10
2.81
0.45
2.30
26.98
2.44
3.72
164.08
14.00
1.30
2.40
75.00
15.00
15.00
400.00
Cholesterol (mg)
Water (g)
Vitamins
Vitamin A – RAE (mcg)
Vitamin B1 – Thiamin (mg)
Vitamin B2 – Riboflavin
(mg)
Vitamin B3 – Niacin (mg)
Vitamin B6 (mg)
Vitamin B12 (mcg)
Vitamin C (mg)
Vitamin D – mcg (mcg)
Vitamin E – Alpha
Folate (mcg)
Minerals
Calcium (mg)
697.08
Iron (mg)
Magnesium (mg)
Phosphorus (mg)
8.61
68.86
555.32
1,087.0
7
2,752.7
5
3.52
Potassium (mg)
Sodium (mg)
Zinc (mg)
Other
Omega-3 (g)
Omega-6 (g)
Alcohol (g)
0.45
6.78
0.00
%
%
364.71
73
71
20
3
25
37.13
24
%
82.52
26.52
73
71
%
%
29.47
26.52
52
31
37
2
%
%
75
%
62
35
13
1
20
35
96
36
16
25
41
%
%
70
%
48
22
79
%
%
%
23
%
300.00
2,700.0
0
1,000.0
0
18.00
310.00
700.00
4,700.0
0
2,300.0
0
8.00
12
0
44
%
%
%
%
%
%
%
%
%
%
%
%
%
Caffeine (mg)
0.00
IV.
a.
Discussion of Body Mass and Kcals- 5 points
Discuss your body mass index.
My body mass index is currently 20.5. According to my NutritionCalc
recommendations, a normal body mass index can range from 18.5 to 25. I therefore
have a normal body mass index. A Body Mass Index (BMI) is a number calculated
from an individual’s weight and height. BMI is a fairly reliable indicator of body fat
for most people and another factor to look at when comparing the amount of Kcals
consumed in a diet. If someone looks at both the BMI and Kcals, they can figure out
what needs to be done to gain weight, lose weight, or maintain a normal range.
b.
Discuss your Kcals consumed as compared to your Kcal needs.
According to my NutritionCalc recommendations, I need to consume 2,652.42
calories per day and overall I consumed an average of 1,220 calories within the
three-day diet analysis assignment, which is below my goal.
i.
Do you need to lose gain, or maintain your weight?
Since I have a normal BMI of 20.5, I need to maintain my weight and
continue to keep an active lifestyle.
ii.
How do the kcals that you consumed compare with what you should eat?
I need to increase the amount of kcals I am consuming now. I noticed this
when I compared the three days. On the first day I consumed 1,372
calories, on the second day I consumed 1,487 calories, and on the third
day I consumed 802 calories (which was significantly less than the days
before).
iii.
How will this affect your weight over the long term?
If I do not keep a consistent calorie intake each day, I will see my body weight
fluctuate more, which I have actually seen in the past (especially in my belly). My
goal has always been to tone up my body, however that’s not possible with the diet I
have now. Toning up my body requires losing fat, and to lose the belly fat I have, I
must eat enough nutrient-packed calories for my metabolism to function properly.
c.
Are you following a specific diet? Which? Why?
I am not following a specific diet at the moment. I do try to eat certain foods
like salmon and salads with vegetables to maintain a steady energy throughout the
day since I am so busy with school and work. My big goal is to cut out breads and
potentially go to a paleo diet.
V.
Assessment of Your Diet
A.
Protein (10 points)-How Much Protein Did You Eat?:
1.
How many grams of protein did you average over 3 days? (see Value on Bar
Graph) 77.8g
2.
What percentage of your DRI for protein did you eat? 203% of the DRI38.10(bar graph)
3.
What percentage of total kcals for protein did you eat? 25%. (See the
Calories and Fat Pie Chart on the reports)
4.
What do you think about your protein intake?
I have a very high protein intake, especially in the morning because that’s
when I typically work out and jumpstart my day so I consume a lot of eggs. This
protein intake helps boost my metabolic rate (calories out) and reduces my appetite
(calories in) especially in the morning. If I skip breakfast I will have a huge appetite
and will be off for the rest of the day without that boost. Maybe it’s a mind game, but
I do feel 100% when I have a nice breakfast in the morning.
5.
List the 5 foods that provided the most protein in your diet and the amount
in grams that it provided. See Single Nutrient Printout for this in Nutricalc.
1. Eggs, scrambled (USDA-SR-21)- 2cups – 48.58g
2. Sandwich, chicken (Chik-Fil-A) – 46.69g
3. Salad, Caesar, chicken, chargrilled (Chik-Fil-A) – 31.00g
4. Eggs, scrambled (USDA-SR-21 with salsa) – 1 cup – 24.29g
5. Meal, chicken, parmesan, w/spaghetti & cheese, frozen
(Stouffer’s Lean Cuisine) – 21.00g
6.
Do you feel you get most of your protein from plant or animal sources? I feel
I get most of my protein from animal sources. I always find myself eating boiled eggs
as a snack, scrambled eggs for breakfast (even dinner), and plenty of fish (salmon
and tuna mostly) for dinner.
7.
What are some advantages/disadvantages of plant and animal types of
proteins—be sure to list one advantage and one disadvantage of each type of
protein?
One advantage of plant protein is that it helps you hold back on the amount of
unhealthy fatty acids often found in animal protein food sources.
One disadvantage of plant protein is that no plant protein alone is a complete source
of amino acids, which is essential to a successful diet.
One advantage of animal protein includes a complete source of amino acids,
therefore helping your body metabolize it more readily than it can plant protein.
One disadvantage of animal protein is that along with consumption of animal
protein comes animal fat that if taken in excess is increasing levels of bad
cholesterol in the body, which means you need to regulate both plant and animal
protein.
B.
1.
Carbohydrate Intake. (10 points)
How many grams of carbohydrates did you eat? 90.94g (Value on Bar Graph)
2.
How many grams of carbohydrates do you need each day to avoid ketosis?
130g (NOT from Nutricalc-FROM your book or lecture)
*Note: If you’re trying to prevent ketosis but still follow a low-carb diet, one should
aim between 50 to 80 grams.
3.
What percent of total Kcals should come from carbohydrates? 45%-65%
(from lecture and book)
4.
What percent of carbohydrates did you eat? (See Calories & Fat report) 30%
5.
How much fiber should you eat each day? 25 grams a day.(From Lecture and
Book) Women need 25 grams of fiber per day, and men need 38 grams per day,
according to the Institute of Medicine.
6.
How much fiber did you eat? 8.77 grams(from Value on Bar Graph)
7.
How does your fiber intake compare to the recommended amounts? I
definitely need to consume more fiber in my diet because over time, a deficiency in
dietary fiber can increase the possibility of developing certain health conditions.
8.
List 5 foods provided most of the fiber in your diet and the amount of fiber it
provided listed in grams. See Single Nutrient Report.
1. Meal, chicken, parmesan, w/spaghetti & cheese, fzn
(Stouffer’s Lean Cuisine) – 5.00g
2. Salad, spring mix, w/o dressing (Garden Sensations) – 5.00g
3. Soup, broccoli cheddar cheese (Healthy Choice) – 3.00g
4. Buns, hamburger (USDA SR-21) – 2.97g
5. Blackberries, fresh (USDA SR-21) – 2.40g
9.
List the 5 foods that provided the most sugar in your diet and the amount of
sugar in grams those foods provided- then next to the food tell me if it was naturally
occurring sugar or added sugar.
1. Meal, chicken, parmesan, w/spaghetti & cheese, fzn (Stouffer’s Lean Cuisine) –
10.00g (Added sugar)
2. Buns, hamburger (USDA SR-21) – 8.83g (Added sugar)
3. Sandwich, chicken (Chik-Fil-A) – 8.34g (Added sugar *This is especially a concern
in fast food restaurants)
4. Eggs, scrambled (USDA SR-21) – 7.55g (Naturally occurring sugar) Natural sugar
is lactose, which is found in milk and something I also add to my eggs to make them
fluffier.
5. Salad, spring mix, w/o dressing (Garden Sensations) – 5.00g (Naturally occurring
sugar)
C.
Fat and Cholesterol (10 points)
1. What percent of total kcals did you eat from fat? 45% (See Calories and Fat
Report)
2. What percent of total kcals should you eat from fat? 20-35%(From
Lecture/Book)
3. Did you eat any trans fats? If so, list the foods that had trans fats.(from Value on
Bar Graph) 1.9g of trans fat
According to the single nutrient report, Eggs, scrambled (USDA SR-21) had 1.29g of
trans fat for each cup and the Salad, spring mix, w/o dressing (Garden Sensations)
had 0.50g of trans fat.
4. Did you eat any Omega Three Fatty acids? If so, how much?
Yes, I consumed 0.45g of Omega Three Fatty acids.
5. How much Omega Three Fatty Acids should you eat each day? According to the
American Heart Association, it is recommended that you consume 1 gram per day of
EPA+DHA for people with heart disease. However, higher doses between 2 to 4
grams per day are used to lower triglycerides. The amount of omega-3 fatty acids
needed per day to reduce your risk of heard disease can be obtained by eating fish
twice a week (above, note serving size) or by taking daily supplements containing
800-1000 mg (0.8-1 gram) of omega-3 fatty acids.
6. Did you meet those recommendations? I did not meet these recommendations.
7. List the five foods that provided the most TOTAL fat in your diet and the amount
of grams those provided.
1. Eggs, scrambled (USDA SR-21)-53.47g
2. Sandwich, chicken (Chik-Fil-A)-26.68g
3. Salad, spring mix, w/o dressing (Garden Sensations)-11.00g
4. Salad, caesar, chicken, chargrilled (Chik-Fil-A)-10.00g
5. Garlic Bread, Texas toast, five cheese, rth, fzn (Pepperidge Farm)-8.82g
8.
How much cholesterol did you average over the three days?
1,114.81mgs(Value on Bar Graph)
9.
How much cholesterol should you eat each day?
No more than 300 mgs/day(from lecture/book)
7.
What 5 foods contributed to your cholesterol intake? List the amounts of
cholesterol in those foods. (Single Nutrient Report)
1. 1.00 cup of Eggs, scrambled – 771.58mg
2. 1 sandwich, chicken (Chik-Fil-A) 100.06mg
3. 1 Salad, Caesar, chicken, chargrilled (Chik-Fil-A) – 85.00mg
4. 1 Meal, chicken, parmesan, w/spaghetti & cheese – 35.00mg
5. 1 Salad, spring mix – 30.00mg
D.
1.
Sodium. (10 points)
How many mg of sodium did you eat? (Value on Bar Graph) 2,752.75mg
2. What is the “AI” (adequate intake) for sodium for you per day? The Adequate
Intake for sodium is 1,500 milligrams daily for males and females ages 9-50. The
maximum recommended level of sodium intake is 2,300 milligrams daily.
3.
What is the “DV”(Daily Value used on the food labels) for sodium suggested
for the day? Less than 2400 milligrams (mg) per day (based on 100% of the
recommended amount of sodium).
4.
Did your intake fall within this range? I did not. I was 300mg over the
normal range.
5.
What 5 foods gave you the most sodium? List the amounts in mg for each
food.
1. Sandwich, chicken (Chik-Fil-A) – 2,167.90mg
2. Eggs, scrambled (2 cups) – 1,227.52mg
3. Salad, Caesar, chicken, chargrilled (Chik-Fil-A) – 1,170.00mg
4. Buns Hamburger – 678.97mg
5. Meal, chicken parmesan with spaghetti and cheese –
660.02mg
III: Vitamin & Mineral Totals-Get this information from the Bar Graph
Printout of Nutricalc (20 points)
A.
Vitamins and Minerals Intake
Nutrient
The Amount You The Percentage of 3 Food Sources and amounts
Ate Averagethe DRI that you
that each of these
From Value on
Ate-From Percent contributed toward this
Bar Graph ( in
on Bar Graph
nutrient:
mg/G)
Example:
Yogurt: 200 mg calcium
Calcium
697.08mg
70%
Salad, Caesar, chickenchargrilled-Chik Fil-A-350mg
Calcium/Eggs Scrambled311.26mg Calcium/Salad
Spring Mix-300mg Calcium
Iron
8.61mg
48%
Eggs, scrambled-5.25mg
Iron/Buns, hamburger- 4.68mg
Iron/Sandwich, chicken (ChikFil-A)4.50mg Iron
Zinc
3.52mg
44%
2 cups of Eggs, scrambled
(USDA SR-21)-4.3mg
Zinc/Buns/Hamburger-0.92mg
Zinc/Fresh asparagus-0.46mg
Zinc
2 cups of Eggs, scrambled
(USDA SR-21)-52.61mg
Magnesium/ Buns, hamburger
(USDA SR-21)-29.77mg
Magnesium/ Asparagus, fresh
(USDA SR-21)-11.91mg
Magnesium
Magnesium
68.86mg
22%
Phosphorus
555.32mg
79%
2 cups of Eggs, scrambled745.28mg Phosphorous/ Buns,
hamburger (USDA SR-21)87.77mg Phosphorous/
Asparagus-44.23mg
Phosphorous
Folate
164.08mg
41%
Buns, hamburger (USDA SR21)-157.34mg Folate/ Eggs,
scrambled (USDA SR-21)131.52mg Folate/Asparagus44.23mg Folate
Vit A
430.82mcg
62%
Vit C
26.98mg
36%
Eggs, scrambled (USDA SR-21)626.91mcg Vitamin A/
Asparagus, fresh (USDA SR21)-32.14mcg Vitamin A/
Blackberries, fresh (USDA SR21)-5.13mcg Vitamin A
Salad, spring mix, w/o dressing
(Garden Sensations)-30.0MC
Vitamin C/ Meal, chicken,
parmesan, w/spaghetti &
cheese, fzn (Stouffer’s Lean
Cuisine)-18.00mg Vitamin C/
Blackberries, fresh (USDA SR21)-10.08mg Vitamin C
Vit D
2.44mcg
16%
1 cups of Eggs, scrambled
(USDA SR-21)-3.67mcg
Vitamin D/ 1 cup of Eggs,
scrambled (USDA SR-21)1.83mcg Vitamin D/3rd food0%
2 cups of Eggs, scrambled
(USDA SR-21)-4.74mg Vitamin
E/ Asparagus, fresh (USDA SR21)-0.95mg Vitamin E/
Blackberries, fresh (USDA SR21)-0.56mg Vitamin E
Buns, hamburger (USDA SR21)-0.56mg B1/ Eggs,
scrambled (USDA SR-21)0.22mg B1/ Asparagus, fresh
(USDA SR-21)-0.11mg B1
Vit E
3.72-Alpha
25%
Thiamin (B1)
0.38mg
35%
Riboflavin (B2)
1.44mg
131%
2 cups of Eggs, scrambled
(USDA SR-21)-1.87mg B2/
Buns, hamburger (USDA SR21)-0.43mg B2/ Asparagus,
fresh (USDA SR-21)-0.11mg B2
Niacin (B3)
2.81mg
20%
Buns, hamburger-5.87mg
B3/Aspargaus-0.83mg
B3/French fries with salt0.58mg B3
B.
Vitamins and Minerals you need more of…
If your intake for any of the vitamins and minerals listed above is less than 75% of
your DRI for that nutrient—discuss what specific changes you would make in your
diet for each of those nutrients to increase those nutrient intakes. Please do not
state take a supplement—tell me what foods and how you would add them to your
diet—remember, if your kcal intake is too high you may need to substitute
something.
Vitamin/Mineral
Specific Changes in Your Diet-List foods and how you would
Calcium
Iron
include them in your diet
Kale includes up to 30 calories per serving and provides a day’s
worth of vitamin C, and twice the recommended daily intake of
vitamin A, not to mention that 101 milligrams of calcium per
serving. Therefore adding this as a salad option instead of an
already made salad from the store would be feasible.
Fortified cereal can offer 90 to 100 percent of the daily
recommended value, along with other important vitamins and
minerals like fiber, zinc, calcium, and B vitamins. This would be
a beneficial iron source for breakfast.
Zinc
Crab has 43% of the daily value per 3 oz cooked and would be
a dinner option for me.
Magnesium
One square of dark chocolate provides 24 percent of the daily
value of magnesium for only 145 calories. Not to mention it is
rich in antioxidants that can help lower blood pressure an
improve blood flow.
Folate
Broccoli is a good source of Folate. It can have up to 42% of
Folate so adding that as a side for dinner would be a great
option to increase my intake.
Instead of french fries, I could incorporate more sweet
potatoes into my diet. Cooked sweet potato has 200g per cup
which would still give me the extra calories I am missing.
A medium orange which contains 69.7mg of Vitamin C
A serving of tuna has a healthy dose of vitamin D, more than
one-third of a daily dose so I would use this as a lunch option.
Almonds are a great source of Vitamin E (40% with an
estimated 132 calories). I need an increase in my calorie intake
anyways so this would be a great option.
Black beans are a good source of B1 (35%) and an additional
ingredient I can add to tacos along with veggies.
Tuna (as mentioned above is a good source of Vitamin D) and
also has 156% of B3 – 4 oz contains 147.4 calories so this
would also be a good lunch option, i.e. tuna cakes.
Vitamin A
Vitamin C
Vitamin D
Vitamin E
B1
B3
IV.
Discussion: (20 points)
Provide a minimum one page summary of your dietary intake as compared to the
recommendations. Discuss the following by writing 3-4 sentences about each.
-List 7 specific changes you would make in your diet to improve it. Specific
suggestions for change must include specific foods and how you would add these to
your diet (please bullet point these out in your paragraph)
There were many factors that contributed to my three-day diet analysis
including my BMI, calorie intake, and being active. My BMI is currently a 20.5 and is
in the normal range (18.5-20.5). The body mass index (BMI) is a measure of body fat
based on height and weight that applies to adult men and women and is one of the
first variables looked at when creating a diet to either increase weight, lower
weight, or maintain weight. According to NutritionCalc, my suggested calorie intake
should be 2,652.42, however I consumed 1,220.29 calories. Therefore, I did not
reach my DRI goal over these three days. I reached 46% of my goal and need to
evaluate my diet and see what I can add to my intake, which also may help me feel
fuller throughout the day. I think potentially adding more healthy snacks would be
beneficial as well.
I consumed 203% of protein (77.8g with only 38.10g recommended).
Ther …
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