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Monster Assignment

Wow. Where to start. I am attempting to pull off a monster assignment in my Nutrition class.
I should clarify that this class is actually “food chemistry”. I study proteins, fats, and carbs on a molecular level. (Take for example “C6H12O6” which I lovingly call “CHO”.)

It simply means: carbon with 6 bonds, hydrogen with 12 bonds, and oxygen with 6 also. It’s pretty much your standard carbohydrate molecule.
I went into this class thinking I would learn how to “count calories” not dissect a meal plan on an atomic level.

Here’s my assignment that is due by the 26th, which is only a few days away: 





FACS 206 Fundamentals of Nutrition

Three-Day Diet Analysis


 1) Copy the forms needed for this assignment.  You will need three copies of Form #1, one copy each form #2,  #3, #4, and the direction sheet.  All forms are available on Blackboard.

2)  Record your diet for three days using one form #1 for each day (if needed, use more than one form for each day).  Choose three consecutive days which are typical for you.  At least one-weekend day is required.   Do not change your usual patterns for this assignment!  Make sure you include the AMOUNTS of each food consumed.

 3)  Look up each food item in appendix H of your text.  Record nutrient values for each food.  Remember to adjust values for the portions you actually consumed.    Avoid using the tables that have many blank values to achieve the most accurate results. (The fast food tables have missing data.)    Record the code# and page number where you located each food as directed on the form.

 4)  Foods not found in the Appendix can be estimated using a similar food or by using the text on reserve in the Academic Skills Center:  Bowes and Church’s Food Values of Portions Commonly Used.   Also, food labels may be used as long as raw numbers and NOT percentage values are used. See your instructor on how to convert food label percentage values to raw numbers. You must turn in any food labels that you use for this purpose.  Make sure you indicate the source of your data.

 5)  Complete form #2 to find the average daily intake values.

 6)  Complete form #3 to compare your average diet to the RDIs for you.  The RDI values can be found on the inside front cover of your text.

 7)  Complete form #4 to calculate the percentage of kcalories from protein, fat, and carbohydrate.

 8)  Answer the questions on the attached page using word processing and complete sentences.  Include both the questions and answers.  You should have at least two full pages of discussion (not including the questions) for this part of the assignment.    40 points possible.  Your discussion should show your knowledge of nutrition.  Save this portion of the assignment as a WORD document.  (Do not change it to a pdf file.)

 Diet Analysis Questions:  (40 possible points) 

 a)  How does your overall diet compare to the Daily Food Guide for you.  Make sure you turn in a copy of your individualized Food Guide as found on the “Choose My Plate” website: .  Give a complete discussion of each food group, the number of servings recommended for you and the number of average servings you received per day.  How could your diet be improved to meet these standards?  Discuss completely and be specific.

 b) Does your diet provide the correct energy level (kcalories) to provide for your needs and maintain (or achieve) a healthy body weight?  Indicate your current height/weight and your ideal &/or desired weight.    Discuss your activity level and exercise habits along with your kcalorie intake and possible changes that could be made to improve your body weight, if necessary.

 c)  How does your diet compare to the Dietary Guidelines for fat consumption?  (20-35% of the diet from fat, no more than 10% of the calories from saturated fat, no more than 300 mg of cholesterol daily; limit trans fats).   Give specific ways your diet could have been better for these three days.

 d)  How does your diet compare to the Dietary Guidelines for fiber consumption?  (At least 25 grams of fiber and at least ½ of grains from whole grain sources.)   Give specific ways your diet can be improved to meet these criteria.  Or, if your diet met the recommendations, what foods helped you achieve this?

 e)  Look at your RDI percentage met for protein, vitamins and minerals.  Which nutrients fell below the standard of 100%?  List each of these nutrients and foods that could be included to help you meet the RDI for each nutrient.  Be specific in your recommendations. 

 f)  Which nutrients (protein, vitamins, minerals) met the RDI recommendations?  What foods were major contributors for each nutrient? Discuss nutrients separately.

 g) Overall, what do you think are the three most important improvements you should make to your diet?   Try to include SPECIFIC and REASONABLE goals for yourself.  Give specific approaches you can take to meet each goal.


            Goal #1:



            Goal #2:



            Goal #3:






This Nutrition class isn’t even part of my major.
My mother has had serious nutritional issues lately and has lost her appetite. I’m doing this for her.

Several nights this past week I’ve delivered home cooked meals to her, which I love to do.

The Menu?

Fried Chicken
Steamed cabbage with sea salt, fresh cracked black pepper and real butter
Sliced tomatoes
Green onions
Steamed summer squash and zuccinni
Homemade mac-n-cheese


It’s pretty normal for me to cook like this- even on a busy night.
I love feeding my loved ones. 🙂 I’ll whip up a big, home-cooked meal and then make my rounds, dropping off plates to everyone.

It makes me happy.


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