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Record five consecutive days of food and drink intake. This must…
Record five consecutive days of food and drink intake. This must include a weekend. For example, record food and drink on Wednesday, Thursday, Friday, Saturday and Sunday. Please be sure to include portion sizes, brands of food and everything you eat and drink. Do not forget condiments, dressings, butter, sugar, salt etc. Be sure to be as accurate as possible with your portion recording
2. Your dietary analysis will be based on your five-day food and drink recording. From these five days, you will choose what you think is your best day and worst day in your food recording. This information you will then enter into the cronometer.So ultimately you will record two days of food into cronometer -what you perceive as your best day and also your worst day of food intake. If you choose you may enter your other days as well.
3. Determine your Total Metabolic rate (TMR), your BMI and the number of grams from carbs, fats, and proteins . For example, if you determine that your personal goal for protein intake is 20% of your diet which is at 75grams, then you will be able to see where you land in the cronometer program. If you enter your food for your best day and then you see from the report that you were at only 10% of your diet as protein and only 35 grams, then you will talk about this in your dietary analysis report.
After acquiring this information, you will comment on
1. Your activity level and changes that could/should be made. Offer some suggestions of exercise plan.
2. Your total metabolic rate and BMI and changes that need to be made based on your BMI and weight vs. height. For example, you made need to reduce your total caloric intake by 500 calories if you are overweight or obese and would like to lose weight. Or maybe this stays the same but your intake percentages from carb, fat and protein shift or exercise increases. Or you may be in a healthy range thus your TMR should remain the same. -A paragraph or so on each of these pieces of information is sufficient.
4. You will then analyze these reports and this information thoroughly.-The majority of your dietary analysis is on your best day food report. Please look through your report and food choices that day thoroughly. Go through and make comments on your choices. Were your choices nutrient dense or empty calorie, did they have a balance of carbohydrate, fat and protein. Did you eat enough food that day, where was your sugar intake, and protein intake. Really break your day down and discuss your opinion on where you landed with food choices and nutrient density. Comment on this info. List any suggestions, comments or recommendations you can make. Such as did you have too much sugar? Too much trans fat? What may be some of the potential problems with this??? Not enough protein etc. How much fiber did you consume? Looking at your dietary intake were your carbohydrates simple sugars, processed white flours or vegetables, fruits and whole grains?? Comment on some of the potential concerns or benefits depending on what you consumed and how you interpreted it. BE SPECIFIC.
5. After thoroughly breaking down this day and seeing where you landed. Comment on your habits and patterns with food and how they are helping or hindering your health. What are your personal road blocks for healthy eating. Please offer your self suggestions for this piece. For example, if you don’t eat breakfast, how does that impact your day, do you end up getting a quick sugary snack later when you are hungry. Could you consider waking up a little earlier to make breakfast or having something prepared and ready in the morning to grab and go.
6. Compare what you consider to be your good food intake day with what you determined was your healthy total metabolic rate after any adjustments have been made. Was your actual caloric intake the same or close to the same as your determined TMR. Comment on this information and also comment on your percentages and grams of carbs, fats, and proteins. Were your percentages in the range you were aiming for. Were your grams of carbs, fats, and proteins on your reports in the range you determined was appropriate for you through your calculations? In the chronometer report, there is a circle graph that will tell you how your carbs, fats and proteins added up for you, meaning what percentage of your diet was carb, fat and protein. This will always add up to 100% and you may also notice that alcohol effects these percentages as well. If you determined that your daily carbohydrate percentage should be 30%, was it? or was it 60% instead. Please comment on changes you could make to improve your nutrient status. For example, if your carbohydrate intake was too high, identify where the sources are coming from and how you can reduce these and find alternatives. Maybe have one slice of bread a day, instead of two or 1 soda a day instead of three. If your proteins is low, list protein sources for yourself that you like and could try to incorporate into meals.
7. Determine what you were low in by reviewing the reports. For example, protein, fiber, magnesium, calcium, zinc, B-12 etc etc. List all of the vitamins, minerals and other nutrients that you were low on. Next take seven of these low-level nutrients and list some of the major actions of the nutrient, the deficiency symptoms, and some good food sources. You can use your text and notes for this information. I realize some people may be low in many nutrients. So you are only required to this for 7 of the nutrients you were low on. However, if you’d like you may do more or all of them, feel free.
8. Comment on quality of food. We talked about this often in our life and its impact on nutrient levels in food and on the health of the animals and environment. Where did your food come from? How was it grown? Is this important to you or not? Can you realistically access local food or have a garden?
9. Compare your best and worst days of food recording. Please list any significant differences or observations between these two days. How often are you having the “worst” day of food intake in your diet. Was your perceived best day actually better than your worst day. How might habits or choices on the worst day impact your overall nutrition status.
10.Conclusion- End your discussion with a conclusion regarding any final recommendations and what you learned from this exercise. Make some final comments and suggestions for yourself regarding exercise, eating habits, and disease prevention. Specifically list three realistic personal goals that could make a big difference on your nutrition status. For example, this may include the regular incorporation of eggs and cheese to increase protein and calcium status. Maybe the regular consumption of breakfast, water or vegetables. Be specific and give yourself ideas and suggestions. for these three personal goals.
