I've already completed the food log and ran the reports, which I'll attach here so you can use that data. Further directions for the assignment:
Once you’ve recorded your 10 days worth of food and drink, you will analyze your results and
type out a 3-4 page summary of your findings. The paper should be typed in 12 pt font and
double spaced. In your summary please discuss the following:
For each of these macro and micronutrients (calories, carbohydrates, sugar, fiber,
protein, sodium and fats and 2 vitamins and minerals), compare and contrast your
intake to the recommendations (compare your graph to the recommended
amount). Are they similar? Why or why not? What specific changes could you make to your diet to improve this (use specific examples of foods to increase or decrease in your diet)?
1. Calories (5pts)
2. Carbohydrates (5pts)
3. Sugars (5pts) Unfortunately, MyFitnessPal does not differentiate between naturally
occurring sugars and added sugars.
4. Protein (5 pts) The protein recommendation given by My FitnessPal is generally
inaccurate (too high). Please compare this to your personal protein needs, as completed
when we covered protein. (Mine was 85.9 and fitness pal puts me at 40, so it's actually less than I need, not more)
5. Fiber (5pts)
6. Sodium (5 pts)
7. Fat (5 pts)
8. Choose 1 additional vitamins or minerals from the drop down menu (5 pts).
a. ** If you choose a vitamin or mineral that displays as a %RDA, this means
100 (the red line) = 100% = the RDA for this nutrient. Please look up and
list the actual RDA for this micronutrient, being sure to include its unit
value (mg or mcg).
9. After looking at these things, how do you feel about your overall diet? Do you feel that
any changes should be made? Why or why not? How would specific changes affect
your health? (10 pts)
Printable Diary for danapriest86
Oct 19, 2023
Calories Carbs Fat Protein Cholest Sodium Sugar Fiber
0 0g 0g 0g — — — —
0 — — — — — — —
0 1g 0g 0g 0mg 0mg 0g 0g
90 — 8g — — 10mg — —
100 16g 4g 0g 0mg 40mg 12g 0g
0 — — — — — — —
503 75g 19g 18g 0mg 518mg 24g 15g
90 2g 9g 2g 30mg 23mg 2g 0g
110 1g 9g 7g 30mg 180mg 0g 0g
435 46g 13g 30g 61mg 1310mg 8g 14g
278 63g 0g 7g 0mg 30mg 4g 7g
1606 204g 62g 64g 121mg 2111mg 50g 36g
Oct 20, 2023
Calories Carbs Fat Protein Cholest Sodium Sugar Fiber
503 75g 19g 18g 0mg 518mg 24g 15g
0 1g 0g 0g 0mg 0mg 0g 0g
0 — — — — — — —
0 0g 0g 0g — — — —
160 24g 12g 24g 40mg 320mg 0g 0g
0 0g 0g 0g 0mg 0mg 0g 0g
240 26g 11g 10g — 560mg 3g 1g
240 26g 11g 10g — 560mg 3g 1g
FOODS
Breakfast
Pink Stork � Total Prenatal Plus DHA, 1 Capsules
Gnc � Vitamin C 1000, 1 capsule
Ovasitol � Inositol Supplement, 1 leveled scoop 2.4g
Country Crock � Plant Cream, 2 T
Califia Farms � Cinnamon Roll Oat Creamer, 4 tbsp
Ellis � Decaf Coffee 10 oz Cup, 1 cup
Peanut Butter-Banana Cinnamon Toast, 1 serving
Dinner
Kroger all natural sour cream � Sour Cream, 3 tbsp
Mild cheddar � Cheddar, 0 cup
Three-Bean Chili, 1 serving
Large potato � Potato, 1 potato
TOTALS
FOODS
Breakfast
Peanut Butter-Banana Cinnamon Toast, 1 serving
Ovasitol � Inositol Supplement, 1 leveled scoop 2.4g
Gnc � Vitamin C 1000, 1 capsule
Pink Stork � Total Prenatal Plus DHA, 1 Capsules
Dinner
Mcdonalds � Coffee Cream �Liquid), 3 oz.
Mcdonalds � Decaf Coffee, 1 cup
Stouffers � Mac and Cheese, 1 cup
Stouffers � Mac and Cheese, 1 cup
English
Calories Carbs Fat Protein Cholest Sodium Sugar Fiber
240 26g 11g 10g — 560mg 3g 1g
1383 178g 64g 72g 40mg 2518mg 33g 18g
Oct 21, 2023
Calories Carbs Fat Protein Cholest Sodium Sugar Fiber
100 16g 4g 0g 0mg 40mg 12g 0g
0 — — — — — — —
0 0g 0g 0g — — — —
0 — — — — — — —
0 1g 0g 0g 0mg 0mg 0g 0g
503 75g 19g 18g 0mg 518mg 24g 15g
0 0g 0g 0g 0mg 0mg 0g 0g
900 105g 36g 39g 105mg 0mg 3g 3g
1503 197g 59g 57g 105mg 558mg 39g 18g
Oct 22, 2023
Calories Carbs Fat Protein Cholest Sodium Sugar Fiber
40 0g 4g 0g 0mg 0mg 0g 0g
0 1g 0g 0g 0mg 0mg 0g 0g
0 — — — — — — —
0 0g 0g 0g — — — —
0 — — — — — — —
89 8g 5g 5g 0mg 545mg 1g 4g
273 3g 20g 18g 507mg 265mg 3g 0g
120 4g 10g 2g 50mg 120mg 4g 0g
0 0g 0g 0g 0mg 0mg 0g 0g
440 86g 4g 12g 0mg 840mg 2g 4g
962 102g 43g 37g 557mg 1770mg 10g 8g
FOODS
Stouffers � Mac and Cheese, 1 cup
TOTALS
FOODS
Breakfast
Califia Farms � Cinnamon Roll Oat Creamer, 4 tbsp
Ellis � Decaf Coffee 10 oz Cup, 1 cup
Pink Stork � Total Prenatal Plus DHA, 1 Capsules
Gnc � Vitamin C 1000, 1 capsule
Ovasitol � Inositol Supplement, 1 leveled scoop 2.4g
Peanut Butter-Banana Cinnamon Toast, 1 serving
Dinner
Ovasitol � Inositol Supplement, 1 leveled scoop 2.4g
Pizza Hut � Pizza, 3 slice
TOTALS
FOODS
Breakfast
Nut Pods � Toasted Marshmallow � Nut Pods � Toasted Marshmallow, 60 mL
Ovasitol � Inositol Supplement, 1 leveled scoop 2.4g
Gnc � Vitamin C 1000, 1 capsule
Pink Stork � Total Prenatal Plus DHA, 1 Capsules
Ellis � Decaf Coffee 10 oz Cup, 1 cup
Sauteed Spinach, 1 cup
Scrambled egg, 3 large
Dinner
Sour cream, 4 tablespoon
Ovasitol � Inositol Supplement, 1 leveled scoop 2.4g
Cheemo � Pierogies, 8 pierogies
TOTALS
Oct 23, 2023
Calories Carbs Fat Protein Cholest Sodium Sugar Fiber
0 — — — — — — —
0 0g 0g 0g — — — —
0 — — — — — — —
0 1g 0g 0g 0mg 0mg 0g 0g
40 0g 4g 0g 0mg 0mg 0g 0g
168 25g 7g 3g 16mg 104mg 8g 1g
469 0g 52g 1g 29mg 438mg 0g 0g
300 34g 17g 5g 30mg 220mg 10g 2g
0 0g 0g 0g 0mg 0mg 0g 0g
120 27g 0g 8g 0mg 240mg 2g 14g
1097 87g 80g 17g 75mg 1002mg 20g 17g
Oct 24, 2023
Calories Carbs Fat Protein Cholest Sodium Sugar Fiber
168 25g 7g 3g 16mg 104mg 8g 1g
40 0g 4g 0g 0mg 0mg 0g 0g
0 1g 0g 0g 0mg 0mg 0g 0g
0 — — — — — — —
0 0g 0g 0g — — — —
0 — — — — — — —
1080 138g 36g 54g 105mg 1980mg — —
1288 164g 47g 57g 121mg 2084mg 8g 1g
Oct 25, 2023
FOODS
Breakfast
Ellis � Decaf Coffee 10 oz Cup, 1 cup
Pink Stork � Total Prenatal Plus DHA, 1 Capsules
Gnc � Vitamin C 1000, 1 capsule
Ovasitol � Inositol Supplement, 1 leveled scoop 2.4g
Nut Pods � Toasted Marshmallow � Nut Pods � Toasted Marshmallow, 60 mL
Homemade � Cherry Muffins, 1 muffin
Dinner
Mayonnaise, 5 tablespoon
Starbucks � Chocolate Croissant, 1 unit
Ovasitol � Inositol Supplement, 1 leveled scoop 2.4g
Corrected � Steamed Artichoke � Steamed Artichoke, 2 whole – edible portion
TOTALS
FOODS
Breakfast
Homemade � Cherry Muffins, 1 muffin
Nut Pods � Toasted Marshmallow � Nut Pods � Toasted Marshmallow, 60 mL
Ovasitol � Inositol Supplement, 1 leveled scoop 2.4g
Gnc � Vitamin C 1000, 1 capsule
Pink Stork � Total Prenatal Plus DHA, 1 Capsules
Ellis � Decaf Coffee 10 oz Cup, 1 cup
Dinner
Whole Foods � Perepared Foods- Pizza, 3 slice
TOTALS
Calories Carbs Fat Protein Cholest Sodium Sugar Fiber
0 — — — — — — —
0 0g 0g 0g — — — —
0 — — — — — — —
0 1g 0g 0g 0mg 0mg 0g 0g
40 0g 4g 0g 0mg 0mg 0g 0g
168 25g 7g 3g 16mg 104mg 8g 1g
690 0g 0g 0g 0mg 0mg 0g 0g
640 65g 37g 11g 80mg 1100mg 22g 2g
1538 91g 48g 14g 96mg 1204mg 30g 3g
Oct 26, 2023
Calories Carbs Fat Protein Cholest Sodium Sugar Fiber
168 25g 7g 3g 16mg 104mg 8g 1g
40 0g 4g 0g 0mg 0mg 0g 0g
0 1g 0g 0g 0mg 0mg 0g 0g
0 — — — — — — —
0 0g 0g 0g — — — —
0 — — — — — — —
310 33g 18g 4g 0mg 115mg 21g 1g
820 126g 26g 18g 50mg 710mg 9g 10g
1338 185g 55g 25g 66mg 929mg 38g 12g
Oct 27, 2023
Calories Carbs Fat Protein Cholest Sodium Sugar Fiber
0 — — — — — — —
0 0g 0g 0g — — — —
FOODS
Breakfast
Ellis � Decaf Coffee 10 oz Cup, 1 cup
Pink Stork � Total Prenatal Plus DHA, 1 Capsules
Gnc � Vitamin C 1000, 1 capsule
Ovasitol � Inositol Supplement, 1 leveled scoop 2.4g
Nut Pods � Toasted Marshmallow � Nut Pods � Toasted Marshmallow, 60 mL
Homemade � Cherry Muffins, 1 muffin
Dinner
Quick Add � MyFitnessPal Premium, 1 serving(s)
Pagoda � Wontons, Cream Cheese, 10 pieces
TOTALS
FOODS
Breakfast
Homemade � Cherry Muffins, 1 muffin
Nut Pods � Toasted Marshmallow � Nut Pods � Toasted Marshmallow, 60 mL
Ovasitol � Inositol Supplement, 1 leveled scoop 2.4g
Gnc � Vitamin C 1000, 1 capsule
Pink Stork � Total Prenatal Plus DHA, 1 Capsules
Ellis � Decaf Coffee 10 oz Cup, 1 cup
Dinner
Little Debbie � Nutty Buddy Bar, 2 cookies
EveryPlate � Cuban-Style Bean & Rice Bowls, 1 Serving
TOTALS
FOODS
Breakfast
Ellis � Decaf Coffee 10 oz Cup, 1 cup
Pink Stork � Total Prenatal Plus DHA, 1 Capsules
Calories Carbs Fat Protein Cholest Sodium Sugar Fiber
0 — — — — — — —
0 1g 0g 0g 0mg 0mg 0g 0g
40 0g 4g 0g 0mg 0mg 0g 0g
168 25g 7g 3g 16mg 104mg 8g 1g
40 0g 4g 0g 0mg 0mg 0g 0g
0 — — — — — — —
0 0g 0g 0g 0mg 0mg 0g 0g
1128 170g 32g 26g 35mg 2834mg 39g 25g
1376 196g 47g 29g 51mg 2938mg 47g 26g
Oct 28, 2023
Calories Carbs Fat Protein Cholest Sodium Sugar Fiber
429 50g 15g 21g 0mg 0mg 0g 4g
190 30g 6g 4g 0mg 115mg 23g 4g
720 80g 32g 28g 70mg 1660mg 10g 4g
1339 160g 53g 53g 70mg 1775mg 33g 12g
FOODS
Gnc � Vitamin C 1000, 1 capsule
Ovasitol � Inositol Supplement, 1 leveled scoop 2.4g
Nut Pods � Toasted Marshmallow � Nut Pods � Toasted Marshmallow, 60 mL
Homemade � Cherry Muffins, 1 muffin
Dinner
Nut Pods � Toasted Marshmallow � Nut Pods � Toasted Marshmallow, 60 mL
Ellis � Decaf Coffee 10 oz Cup, 1 cup
Ovasitol � Inositol Supplement, 1 leveled scoop 2.4g
Homemade Corn Chowder � Corn Chowder, 5 cup cooked
TOTALS
FOODS
Breakfast
Starbucks � Pesto ,Tomato ,mozzarella , Baguette, 1 baguette
Starbucks � Hot Chocolate W/ Almond Milk, 12 fl oz
Dinner
Mcchicken � Sandwhich, 2 sandwhich
TOTALS
