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Instructions for Individual Diet Analysis (IDA) Project
The Individual Diet Analysis Project is Divided into 3 Sections.
- Section One is due in Module 4
- Section Two is due in Module 5
- Section Three is due in Module 6
Section One Instructions
The Individual Diet Analysis Project is an exercise is designed to closely look into your personal dietary needs and then compare them to how you are actually eating.
Section One consists of two parts:
Part A. Personal IDA Project Information
Part B. Collection of Information Spread sheets.
Part A. In your personal IDA Project information you need to print out the IDA instructions for this part. The instructions are for Part A and Part B. Read and follow the instructions carefully. Download the “My Personal IDA Project Form”. Use the “My Personal IDA Project Form” to type in your answers as stated in the instructions.
Part A. Personal IDA Project information consists of:
- Personal Recorded Food Dairy
- Personal History
- Physical Activity
- BMI
- Food Group Recommendations
- Making Conclusions
- DRI
- Post Log Reflection Question
- References
Part B. For your collection of Information Spread sheets you will need to download the spread sheets. The spread sheets are provided for you in an excel spread sheet. You will type in your answers for the spread sheets. You will need to include your DRI’s and EER from Part A on your spreadsheets. A sample spread sheet is provided.
In section one of the project you will download the both A and B sections of the project, when they are completed then submit them to the drop box to be graded. Below is the grading rubric for the IDA project. Students who do not follow the instructions and complete each section will be given a zero.
PART A Personal IDA Project Information
Recorded Food Diary
To start you will write down everything you eat for 2 days. You should pick 2 days that are typical of what you are actually consuming. Do not pick a day that you are not eating what you feel is a typical eating pattern for you. (for example a day you are sick and not eating very much) You may wish to pick one day during the week and one day on the weekend. DO NOT PICK DAYS YOU EAT THE SAME THING. Most people eat differently on the weekends then they do during the week. Try to write down things as you eat them, so you do not forget to include items. Write down all foods and beverages consumed. If you go out to eat, write down where you ate the item. For example: In and Out Double Cheese Burger.
Be precise. For example, if you eat a turkey sandwich do not write turkey sandwich include all its ingredients. 2 slices whole wheat bread, 3 oz. lean deli turkey breast, 1 teaspoon light mayonnaise, 1 teaspoon yellow mustard, 2 slices tomato, 1 lettuce leave. After you have written down each food or beverage, write down the amount of each food item. Finally, in the last box write down which food group the food/ beverage item belongs to.
The Food Groups and Subgroups are explained and listed in chapter 2 of your textbook. The USDA Eating Patterns divide foods into food groups based on key nutrient contents.
Food Groups:
- Fruits
- Vegetables
- Grains
- Protein Foods
- Milk and Milk Products
- Oils
- Other: discretionary calories
Foods in the Food Groups are placed into the food groups based on their nutritional content.
Foods are placed in the food groups based on nutritional content. As you write down what you eat indicate which food group the item belongs to. Sometimes, it may be confusing as to what food group a food item should be placed.
For example, you may wonder what food group a tomato should go into. If you are a botanist, you would place tomato in the fruit group. The reason a tomato is a fruit to a botanist, is because a botanist defines a fruit is a plant that contains seeds and you consume the fleshy pulp. A cucumber, avocado, eggplant would all be considered fruit to a botanist. In the field of nutrition, we place foods into food groups according to nutritional content. A tomato would therefore be considered a vegetable because the nutritional composition is closer to a vegetable in the vegetable group. An avocado would be considered a fat/oil food because of its high fat content.
It may also belong to a sub group. These are explained in your textbook in Figure 2-5. If you are not sure what food group, send me an e-mail.
Day 2
Meal Food/ Beverage Actual Amount Eaten (not the serving size)
Food Group and Subgroup Breakfast
Snack
Lunch
Snack
Dinner
Snack
Supplements (if you take any)
Collection of Information:
Personal History:
After you have completed your two-day dairy, provide the answers to the following questions. Write a paragraph amount yourself and include the following information. (minimum word count 200)
o Write a brief history about yourself. o List current health conditions o Family history of health conditions such as CVD, diabetes, osteoporosis, etc. o What influences your food selection? o Who prepares your meals? o How often do you dine out? o Any medications currently taken and how they influence your diet. o Any nutritional supplements or vitamins you are currently taking. o How much attention do you pay to food labels, do they influence what foods you eat?
Physical Activity:
How physically active are you? To determine this answer the following questions.
During the past 7 days, on how many days were physically activity for a total of at least 60 minutes per day? (Add up all the time you spent in any kind of physical activity that increased your heart rate and made you breath hard some of the time.)
During the past 7 days, on the days that you were physically active how many minutes per day did were you physically active?
On how many of the past 7 days did you do exercise to strengthen or tone your muscles, such as push-ups, sit ups or weight lifting?
- Sedentary:
- A lifestyle that includes only light physical activity associated with typical day to day life.
- Low Active:
- A life style that includes typical activities of daily living plus physical activity 30-60 minutes at least 4 days per week.
- Active:
- A life style that includes typical activities of daily living plus physical activity more than 60- 120 minutes 6 days per week.
- Very Active:
- A life style that includes typical activities of daily living plus physical activity 3-5 hours at least 6 days per week.
Estimated Energy Requirement (EER):
K calories:
How many kcalories does your body need daily? To determine your daily kcalorie need you will use the you will use estimated energy requirement (EER). EER is the average dietary energy intake predicted to maintain balance in a healthy adult of a certain age, gender, weight, height, and level of physical activity consistent with good health. (Remember kcalories=energy)
Formula to calculate the EER for Men:
662 - (9.53 x age) + Physical Activity x (15.91 x weight in kilograms + 539.6 x height in meters)
Activity levels: Sedentary= 1, Low Active=1.11, Active=1.25, Very Active=1.48 (Use your activity level determined above in physical activity section.
Formula to calculate EER for Women:
354 - (6.91 x age) + Physical Activity x (9.36 x weight in kilograms + 726 x height in meters)
Activity levels: Sedentary= 1, Low Active= 1.12, Active= 1.27, Very Active= 1.45)
***You will need to show your work for your EER calculations on your IDA Section
Add your personal estimated energy need to the bottom of your spreadsheet in Part B.
Examine your personal profile and see if your diet should be altered as a result of your findings. You will need to compile the information below along with your food intake for two days and then give a summary on your findings. There is a spreadsheet for you to fill in Part B with all of your foods eaten on day one and day two.
Food Groups Recommendations:
Below I have provided the Food groups and the general amounts per kcal intake; you can use these or look up your own personal requirements from the website. The Choose My Plate website as well as the textbook, provides detailed information on each of the food groups and their serving sizes. http://www.choosemyplate.gov/
Recommended Daily Amounts 1600 1800 2000 2200 2400 2600 2800 3000 Food Group kcal kcal kcal kcal kcal kcal kcal kcal Fruits Vegetables Grains
1.5 cups 1.5 cups 2.0 cups 2.0 cups 2.0 cups 2.0 cups 2.5 cups 2.5 cups 2.0 cups 2.5 cups 2.5 cups 3.0 cups 3.0 cups 3.5 cups 3.5 cups 4.0 cups 5.0 ozs 6.0 ozs 6.0 ozs 7.0 ozs 8.0 ozs 9.0 ozs 10.0 ozs 10.0 ozs Meat and Legumes Milk Discretionary Calorie Allowance
5.0 ozs 5.0 ozs 5.5 ozs 6.0 ozs 6.5 ozs 6.5 ozs 7.0 ozs 7.0 ozs
3.0 cups 3.0 cups 3.0 cups 3.0 cups 3.0 cups 3.0 cups 3.0 cups 3.0 cups
132 cals 195 cals 267 cals 290 cals 362 cals 410 cals 426 cals 512 cals
Based on your current calorie intake (EER), list the recommended amounts of each food group you should be consuming according the chart provided in the Recommended Daily Amounts table
above. This information should help you to compare what you should be consuming vs. your findings from your two-day diary.
Fruits ____________cups Vegetables _____________cups Grains _____________ ounces Meat and Legumes _____________ounces Milk _____________ cups Oils/Fats (^) ______________ Discretionary calorie allowance (the “extras”) ______________
Discretionary foods include foods that do not fit into the other food groups. They include things like: salad dressing, alcohol, candy, sugars, cookies, donuts, avocados, etc.) If you are not sure what food group to put a food item, e-mail your instructor for assistance.
How to determine your DRI’s
The Dietary Reference Intakes (DRI’s) are a set of values that serve as goals for nutrient intakes. The recommended intakes vary by age and sex. Women who are pregnant or lactating will also have different values. For the Individual Diet Analysis, you will be determining your own personal nutrient needs or Dietary Reference Intakes (DRI). You will determine your estimated goals for:
K calories Protein Carbohydrates Fiber Saturated Fat Cholesterol Calcium Iron Potassium Sodium Vitamin A Vitamin C
After you have determined your EER you will need to add your personal DRI information to the bottom of the spreadsheets provided in the IDA section one document.
Carbohydrates:
Your body needs carbohydrates for energy. At a minimum adults and children need 130 g/day to provide glucose to the brain. Carbohydrates are important to fuel the body for most body functions. Fat and Protein can also provide fuel but provide no advantage over carbohydrates. Excessive protein and fat intake for fuel can have disadvantages.
Healthy people should consume between 45 - 65% of total calories from carbohydrates. Use your estimated energy requirements to determine your recommended carbohydrate need.
For example, EER = 2000 kcal. Total kcalories = 2000 kcalories 2000 x .45 = 900 kcalories 2000 x .65 = 1300 kcalories
Therefore 900- 1300 kcalories of a 2000 kcalorie diet plan should come from carbohydrates. (Dietary guidelines for Americans- choose nutrient dense grains, fruit, starchy vegetables, legumes and milk to meet the day’s total carbohydrate intake.
Carbohydrate intakes should be reported in grams. 1 g. Carbohydrates = 4 kcalories.
Therefore: 900- 1300 kcalories should be 225-325 gram Carbohydrates.
Add your personal carbohydrate needs to the bottom of your spreadsheets.
Fiber:
Few people in the United States consume sufficient fiber. The DRI intake recommendation for fiber is 14 grams per 1000 kcalories
To determine your personal fiber need:
For example: 2000 kcalorie or EER 2000 divided by 1000 = 2 X14 = 28 grams fiber
The average fiber DRI for women 25 g. and 38 g. for men. Record your intake in grams. Add your personal needs to the bottom of your spreadsheets
Fat:
The DRI for Fat is between 20 - 35 % of daily energy intake.
Healthy people should consume between 20 - 35% of total calories from Fat. Use your estimated energy requirements to determine your recommended carbohydrate need.
For example, EER = 2000 kcal. Total kcalories = 2000 kcalories
2000 x .2 = 400 kcalories 2000 x .35 = 700 kcalories
Therefore 400- 700 kcalories of a 2000 kcalorie diet plan should come from fat.
Fat intakes should be reported in grams. 1 g. Fat = 9 kcalories.
Therefore: 400- 700 kcalories should be 44-78 grams Fat.
Add your personal Fat needs to the bottom of your spreadsheets.
Saturated Fat:
The DRI for Saturated Fat is less than 10 % of daily energy intake. To determine your DRI: For example: 2000 kcalorie 10 % of kcalories or 200 kcalories.
There are 9 kcalories per gram of fat.
200 divided by 9 = ~ 22 g. The DRI is less than 22 g. saturated fat Add your personal fat and saturated needs to the bottom of your spreadsheets
Cholesterol:
The DRI for Cholesterol for most healthy adults is less than 300 milligrams. Add your personal Cholesterol needs to the bottom of your spreadsheets.
Calcium, Iron, Potassium, Sodium, Vitamin A and Vitamin C:
DRI for these nutrients are found in the front cover of your printed textbook or on line in mind tap. To find the information in Mindtap go to the full book icon. In the upper left corner hit “chapters” Dietary Reference Intakes (DRI) are listed second from the bottom.
To determine your DRI,
Find the nutrient. Determine the correct age and gender. Please note there is a different section for pregnant or lactating women.
For example: Vitamin C DRI for 20-year-old female is: 75 mg/day
Add your personal needs for Calcium, Iron, Potassium, Sodium, Vitamin A and Vitamin C, to the bottom of your spreadsheets.
Part B. Collection of Information Spread
sheets.
Spreadsheets
A sample spread sheet is provided for you here. Follow the instruction carefully when completing your spreads.
Portion Sizes:
When you complete your spreadsheets, you will be estimating your portion sizes. In Appendix A, of your text book you will find the portion sizes listed. You will need to estimate the portion size of the food you consume. To estimate the size of food portions, remember these common objects:
- 3 ounces of meat = the size of the palm of a woman's hand or a deck of cards
- 1 medium potato or piece of fruit = the size of a tennis ball
- ounces cheese = the size of a 9-volt battery
- 1 ounce lunch meat or cheese = 1 slice
- 1 cup cooked pasta = the size of a baseball
- 1 pat (1 tsp) butter or margarine = a slice from a quarter-pound stick of butter about as thick as 150 pages of this book (pressed together).
- Most ice cream scoops hold a lump about the size of a golf ball. (Test the size of your scoop—fill it with water and pour the water into a measuring cup. Now you have a handy device to measure portions at home—use the scoop to serve mashed potatoes, pasta, vegetables, rice, and cereals.)
It is important that you look at portion size listed in the appendix and compare it to what you actually ate.
For example, if the portion size is ½ cup and you ate 2 cups you will need to multiply each nutrient listed by 4.
Brown Rice, long grain cooked serve size listed is ½ cup. If you estimated your portion was 2 cup you will multiply EACH nutrient by 4. An example of this is provided below.
For ½ cup of Brown rice long grained, cooked. K calories 108 kcal. Protein 2.5 g. Carbohydrates 22.4 g. Fiber 1.8 g. Fat .9 g. Saturated Fat .2 g. Cholesterol 0 mg. Calcium 10 mg.
Iron .41 mg. Potassium 41.9 mg. Sodium 4.9 mg. Vitamin A 0 ug. Vitamin C 0 mg.
For 2 cups of Brown rice long grained, cooked (multiplied by 4)
K calories 432 kcal. Protein 10 g. Carbohydrates 89.6 g. Fiber 7.2 g. Fat 3.6 g. Saturated Fat .8 g. Cholesterol 0 mg. Calcium 40 mg. Iron 1.64 mg. Potassium 167.6 mg. Sodium 19.6 mg. Vitamin A 0 ug. Vitamin C 0 mg.
Add the totals to your spread sheets
If you go out to eat and the restaurant or fast food establishment does not supply you with a nutrition analysis of their food then use the appendix A in the back of the book and find something close. Almost all the foods you will have consumed or something very similar will be listed in the back of your text (appendix) with all the nutrient information you need. List the information based on Breakfast, Lunch, Snacks, Dinner, and Dessert. On your spreadsheets, state the serving size listed in the textbook and the quantity you consumed. You will need to make the calculations for each nutrient, if you ate one or more servings or less than the serving listed in the Appendix A.
Appendix A is listed in back of the textbook.
An example of this was used in Todd Case Study spreadsheets. Complete your spreadsheets with all the nutrient information before doing your personal assessment. The book will supply you with all the information you need to complete this exercise with the exception of the information on your diet consumed for two days which you will complete on the spreadsheets and your personal profile. Any data entered on the spreadsheet in the form of percentages will result in zero points for this project. The appropriate analysis cannot be done using percentages as part of your data.
It is very important that you don't use the nutrient information on the food labels. Food labels are not required to list all the nutrients in the prepared foods. Look up all foods eaten in the textbook's Appendix.
The spreadsheets for this project must be completed correctly and
submitted in section one with your Personal IDA project form or you
will receive a zero for the project.
