Nutrition Lab/Analysis

Nutrition Lab/Analysis

DUE: Wednesday-November 28, 2012

Nov. 7th-Lab intro and working session. *From this day on you have Health homework until the lab is done.

Nov. 12th (no school) *Be sure you get your one weekend day of data on November 10th, 11th or 12th.

Nov. 14th- Early Dismissal. (Working session for any classes that occur/otherwise homework.)

Nov. 19th- Short nutrition lesson and then working session

Nov. 21- Early Dismissal again.

November 26th-1/2 class- nutrition lesson and ½ class answering of questions re: Lab.

In this lab/analysis you will be comparing your caloric intake (the calories you take into your body) to your caloric output (those which you expend.) Please remember that this is simply one way to look at energy balance. Your written analysis should look at the “whole picture” of your wellness balance and all the factors that affect it.

Step 1 Record your caloric intake for 3 days.

You should do 2 weekdays and 1 weekend day.

We will be using- supertracker.usda.gov

Go to:

Step 2 Set Goals- Choose and Set 3 goals out of 5.

Step 3 Input all your nutrients/liquids for the 3 days. (You may choose to record on a separate sheet and then input at the end of the day etc.)

Step 4 Input your physical activity for the 3 days. (Remember to accurately estimate you actual time in the activity and the intensity of the activity. If you have soccer for an hour you may only be playing actively for 30 total minutes. Try to time and see how much you actually move during your activities. It may be more or less than you think. Don’t forget to do your math as the program calculates minutes not hours.)

Step 5

Preparation for the Analysis/Conclusion Summary- Print out (and attach)

-Nutrient Report

-Physical Activity

-History Charts

Spend time reading through Food Groups, Meal Summary and Food Details and all your handouts/notes from class. We are building on what you did in 7th grade so you may include information from that curriculum as well.

Step 6 ANALYSIS (Conclusions)

Type an analysis comparing your caloric intake vs. your caloric output and all the factors that affect it. Use all handouts/notes during the nutrition unit to support your analysis and spend time on SuperTracker analyzing your personal data.

The questions below should be answered in your analysis. Please write your analysis in paragraph form and include information from handouts.

Assessment of Energy Intake and Output (Based on 3 day Average)

The Acceptable Macronutruient Distribution Range (AMDR) is:

Protein 10-35%

Fat 20%-35%

Carbohydrates 45-65%

1.  What was your average energy intake? How does your average energy intake compare to your personal profile based on your age, gender, and activity level? (Note: You can use www.myplate.org or www.kidsnutrition.org as resources to help with personal profiles)

2.  Do you consume more energy on the weekends or weekdays? What did you notice about your energy balance and how it changes on the weekends vs. the weekdays? (Be sure to also look at activity levels on weekends vs. week)

3.  Look at your goals and your personal profile. Did you meet your goals? Why or why not? How could you change your goals?

4.  What factors affect your energy intake? (availability, schedule, etc.) Be sure to look at internal and external factors.

5.  What did you notice about your energy output? How active are you? What can you do to change your caloric expenditure? How can you add physical activity into your already busy schedule? Be practical and specific.

6.  How many grams of carbohydrate do you consume based on your 3 day average and how many calories does this represent? What is percentage of your total calories does this represent and do you fall within the AMDR percentages? Look at your daily carbohydrate servings- do at least 3 of them come from whole grains (whole wheat bread, whole grain cereal, whole grain crackers, popcorn, brown or wild rice?) If not, what changes can you make to increase your intake of whole grain? Look at your foods and see which of them are refined, simple carbohydrates such as candy, fruit drinks, soda, and cereal. Where does the sugar in your diet come from? Is it naturally occurring in fruits or milk or is it coming from refined/added sugar?

7.  How many grams of protein do you consume based on your 3 day average? How many calories does this represent? What percentage of your total food energy is contributed by protein?

8.  How many grams of fat do you consume based on your 3 day average? How many calories does this represent? What percentage of your total calories is contributed by fat based on your 3 day average?

Where is the fat coming from? Saturate fat? Trans fats? Aim to choose the right kinds of fats to maximize your nutritional health and well-being, most notably monounsaturated fats and omega-3 fats.

9.  What is the average number of fruit and vegetable servings you consumed over the 3-day analysis period? Are you consuming the recommended five to nine servings each day? If not, what can you do to boost your intake of fruits and veggies? Why is adequate fruit and vegetable intake so important to optimal health?

10.  Does your vitamin and mineral intake fall within the recommended guidelines? Why or why not?