HUN 2000 Ras Mussen College Human Nutrition Worksheet

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For this assignment, use the Nutritional Intake Worksheet (below) to:

  1. Familiarize yourself with the 2015-2020 USDA Dietary Guidelines for an adult.
  2. Track all of the food and beverages you consume for a 3-day period.
  3. Analyze your nutritional intake compared to the USDA Dietary Guidelines.
  4. Answer a series of self-evaluation questions.

Directions: This worksheet is designed to help you determine how many servings of the 2015-2020 Dietary Guidelines you consume. This will give you a chance to review the recommended amounts, and see how you compare.

  • The 2015-2020 Dietary Guidelines are listed in the chart below and will be used to analyze your food intake.
  • Page 2 contains a food log, where you will record all of the food and beverages you consume.
  • Page 3 contains a table where you will analyze your nutritional intake compared to the USDA Dietary Guidelines and then answer a series of self-evaluation questions.

2015-2020 USDA Dietary Guidelines

Note: The following are based on a 2000 calorie diet for an 18+yr old adult according to the 2015-2020 Dietary Guidelines.

Dairy: USDA Recommended amount: 3 cups/day

  • What counts as 1 cup: 6 ounce portion of fat-free yogurt is equal to 3/4 cup-equivalent dairy; 1 1/2 ounces portion of cheddar cheese is equal to 1 cup-equivalent dairy
  • What counts as 1 ounce:1 large egg is equal to 1 ounce-equivalent protein foods; 2 tablespoons of peanut butter is equal to 2 ounce-equivalents protein foods; 1 ounce portion of walnuts is equal to 2 ounce-equivalents protein food; 1/2 cup portion of black beans is equal to 2 ounce-equivalents protein foods; 4 ounce portion of pork is equal to 4 ounce-equivalents protein foods
  • What counts as 1 cup:1/2 cup portion of strawberries is equal to 1/2 cup-equivalent fruit; 3/4 cup portion of 100% orange juice is equal to 3/4 cup-equivalent fruit; 1/4 cup portion of raisins is equal to 1/2 cup-equivalent fruit
  • What counts as 1 cup:1/2 cup portion of green beans is equal to 1/2 cup-equivalent vegetables; 1 cup portion of raw spinach is equal to 1/2 cup-equivalent vegetables
  • What counts as 1 ounce:1 slice of bread is equal to 1 ounce-equivalent grains; 1/2 cup portion of cooked brown rice is equal to 1 ounce-equivalent grains
  • Consume less than 10 percent of calories per day from added sugars
  • Consume less than 10 percent of calories per day from saturated fats

Protein: USDA Recommended amount: 5.5 ounces/day

Fruits: USDA Recommended amount: 2 cups/day

Vegetables: USDA Recommended amount: 2.5 cups/day

Grains: USDA Recommended amount: 6 ounces/day

Sugar: USDA Recommended amount: minimal/day

Fat: USDA Recommended amount: minimal/day

Retrieved from https://health.gov/dietaryguidelines/2015/resource… on 04/08/2019.

Food Log: Nutritional Intake Tracking

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Directions:

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Record your meals, snacks, drinks, etc. over a 3 day period. For each meal, provide the date, your meal content, and determine the number of servings from each food group. Provide complete details and data (see example row below).

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Date

Record meal content here

Record servings and of which food group

Example:

5/12 Breakfast

½ cup of oatmeal (made with water), ¼ of raisins, 2 cups of coffee (with 1 tsp. sugar each).

Grain: 1 oz. serving

Fruit: ¼ cup dried fruit = ½ cup fresh fruit

Sugar: 2 tsps.

Nutritional Intake Analysis and Self-evaluation

Directions:

Review the Food Log of your intake for the 3 day period. In the chart below, for each day, record the number of servings you consumed from each category. Analyze your intake compared to the USDA guidelines and answer the self-evaluation questions in complete sentences, using proper spelling and grammar.

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Dairy Servings

Protein Servings

Fruit Servings

Vegetable Servings

Grain

Servings

Sugar

Servings

Fat

Servings

Day 1

Day 2

Day 3

Daily USDA Dietary Guidelines for an Adult*

3 cups

5.5 ounces

2 cups

2.5 cups

6 ounces

minimal

minimal

* Based on a 2000 calorie diet for an 18+yr old adult according to the 2015-2020 Dietary Guidelines.

Self-evaluation Questions:

  • In which areas of your nutritional intake did you do well?
  • Which areas of your nutritional intake need adjustment?
  • What are some specific eating/drinking changes you could make to better balance your nutritional intake?
  • After analyzing your nutritional intake and comparing it to the USDA guidelines, what surprised you?
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