Project 2 is designed to assist you in analyzing your food intake and making assessments about your overall diet and health. SuperTracker offers a variety of analysis tools to help you learn more about what you’re eating, nutrients you may be lacking and/or consuming in excess, and helpful hints to improve your diet. I would encourage you to explore this website, as it offers a variety of unique and beneficial reports.
Return to SuperTracker at https://www.choosemyplate.gov/SuperTracker/
Look at the right side of the page, top corner. You should have already created a file within SuperTracker, so click on Login. (Note: If for some reason you have not completed this step successfully, go ahead and click “Create Profile” and enter the appropriate info.)
1. Select tab “Track Food and Activity”
2. Select tab “Food Tracker”
3. Enter date for Day 1 of your dietary analysis
4. Look at your “Daily Food Group Targets”
5. Using this chart, review whether your intake was over or under per each food group (no saving or reporting of info required)
6. Repeat for Day 2 and Day 3.
.Analyzing Nutrient Intakes
1. Within SuperTracker, follow the link for “My Reports”
2. Select “Overview” and review the various reports provided with their associated descriptions
3. Select “Food Groups and Calories Report”
4. Enter the date range from your food diary in the “View Report from” (NOTE: This analysis will be conducted on all three days combined, so only one report will be required)
5. Select “Create Report”
6. Review the analysis
7. How many kcals in your diet came from added sugars? _______________
8. What are the top 2 sources of added sugar in your diet?
a.
b.
9. Go to “Export Report As” in top right hand portion of your screen and choose Excel
10.Save your Food Groups and Calories Report with the following name “FoodGroupsandCaloriesReport First Name Last Name” (2 points)
11.Next Select “Nutrients Report” from the “My Reports” tab
12.Repeat the process outlined in previous steps for reviewing and saving your report (2 points)
13.While still on the “Nutrients Report” page, double click on the “+” next to each nutrient. Review and use this information in order to answer the following questions. (Each answer is worth 1 point unless otherwise noted.)
CARBOHYDRATES
1. On average, how many grams of carbohydrate did you consume per day? _______________
2. Carbohydrates comprise what percentage of your average daily calories? ________________
3. The acceptable range of carbohydrate intake is 45 to 65% of daily calories. How does your intake compare to this recommendation?
4. If your carbohydrate intake is higher than the recommendation, list 2 specific foods in your two-day intake you could reduce, eliminate or replace with other foods in order to lower the carbohydrate content. If your carbohydrate intake is less than the recommendation, list 2 dietary changes have you made to reduce this number. If your carbohydrate intake is within the range list two foods that you consume from your record that allow you to maintain the recommended intake.
a.
b.
FIBER
5. According to your analysis, what’s your recommended daily intake for fiber (g)? ________
Your intake (g) ____________
6. If your intake is below your goal, list 2 dietary changes you could make in your two-day record that would increase your fiber intake. If your intake is above goal, list 2 foods with the highest fiber content.
a.
b.
FAT
7. Fat comprises what percentage of your average daily calories? _________________
8. Calculate your average consumption of fat in grams per day. Do this as follows: [Total caloric intake in Cals * percentage (as a fraction)] / 9 Cals/gram = ___________
9. The acceptable range of fat intake is 20 to 35% of daily calories. How does your intake compare to this recommendation?
10.If your fat intake is higher than the recommendation, list 2 specific foods from your two-day intake you could reduce, eliminate or replace with other foods in order to lower the fat content. If your fat intake is less than the recommendation, list 2 dietary changes have you made to reduce this number. If your fat intake is within the range list two foods that you consume from your record that allow you to maintain the recommended intake.
a.
b.
11.What % of your calories comes from saturated fat? _______________
12.The recommendation is to consume no more than 10% of calories from saturated fat. Is your saturated fat intake above the recommendations?
PROTEIN
13.On average, how many grams of protein did you consume per day? ___________________
14.Protein comprises what percentage of your average daily calories? ________________
15.The acceptable range of protein intake is 10 to 35% of daily calories. How does your intake compare to this recommendation?
16.If your protein intake is higher than the recommendation, list 2 specific foods in your two-day intake you could reduce, eliminate or replace with other foods in order to lower the protein content. If your protein intake is less than the recommendation, note whether this is intentional. If so, why? If not, what 2 specific foods could you increase in order to meet the recommendations? If your protein intake is within the range list two foods that you consume from your record that allow you to maintain the recommended intake.
a.
b.
SODIUM
It is recommended that most adults limit their sodium intake to 2300 milligrams per day. In 2010 that recommendation was reduced to 1500 mg per day for adults > 51 years of age. Additionally, if you are African American, hypertensive, diabetic, or have chronic kidney disease, your sodium needs to be reduced to 1500 mg. On average, how many milligrams of sodium did you consume per day? __________
17.How does your diet compare to the recommendation? If you exceeded the recommended limit identify 2 specific changes you could make in your two-day record to lower sodium intake? If you consumed less than the recommended amount of sodium, list 2 specific ways you intentionally keep sodium low.
a.
b.
VITAMINS
18.Your printout lists your daily intake of vitamins. Choose 2 vitamins for which your intake was under the recommended amount. Then list 2 foods you could add/increase in order to meet your recommended amount. (6 points)
|
Vitamin |
Average Eaten |
Target |
2 Primary Sources |
|
|
|
|
a. b. |
|
|
|
|
a. b. |
MINERALS
19.On average, how many milligrams of calcium did you consume per day? ________________
20.If your intake is below the recommended amount, list 2 specific foods you could consume to improve your calcium intake. If your intake is above the recommended amount, list the 2 foods you consumed that were highest in calcium.
a.
b.
21.What is the recommended amount for iron for your gender and age group? ___________________
22.On average, how many milligrams of iron did you consume per day? __________________
23.If your intake is below the recommended amount, list 2 specific foods you could consume to increase your iron intake. If your intake is above the recommended amount, list 2 specific foods you consumed that were highest in iron.
a.
b.
24.At the time you recorded your intake, were you limiting your foods or dieting? If so, please explain. If not, is this 2-day intake a fair representation of how you normally eat? Explain.
25.How would you rate your nutrition today [1(poor)-5(excellent)]?
26.If you have rated your nutrition as lower than your goal, what do you see as your biggest barrier to change? If you rated your nutrition as meeting your goal, what can you do to maintain this in the future? (2 points)
27. If you were to modify this project, what specifically would you do to make Project 2 more beneficial to you? If you found the project to be helpful, identify 2 specific things that were of greatest benefit to your overall health decisions. (2 points)
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