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PHED 1111: Physical Education
Spring 2012
Section 204
Name: Reyouf AlMattar
ID: 200800328
Major: Finance
Assignment: Nutrition Analysis (30%)
Assessment Rubric
CRITERIA
Assessment Rubric For Nutrition Analysis
Daily Diet Record
– day 1
Include food types, amounts, calories, food servings, and
estimated meal calorie %. Include a Word document page
showing your calculations for % proteins, carbohydrates,
and fats for each meal (worth 6/14%)
14%
Chart 1
Use your answers from your Daily Diet Records to answer
the 19 questions
3%
Chart 2
Use your answers from Chart 1 to complete this chart
1%
Conclusions and
Implications
SCORES
Answer typed. Using your results from this lab discuss your
diet. Mention the % of food types you eat from the 4 main
food groups. Compare your % values with the
12%
recommended % values. What diet changes should you
make? Are you eating enough calories?
(completely fill in the box – use 10 font, 1 line spacing)
TOTAL
30%
CRITERIA
Assessment Rubric for Selecting Nutritious Foods
Favorite versus
Nutritious Food
Choices
Include food names (not food numbers), calories, protein
calories, carbohydrate calories, fat calories, and total
calories
16%
Food Selection
Results
Use your answers from the Favorite Versus Nutritious
Food Choices Table to calculate the various calories %
4%
Conclusions and
Implications
Discuss the differences between your nutritious diet and
your favorite diet (mention food servings and % values).
Discuss how you designed your nutritious diet (mention
your ideal calorie number, food servings, % values).
(completely fill in the box – use 10 font, 1 line spacing)
10%
TOTAL
SCORES
30%
French toast
Scrambled egg
Tea
Cantaloupe
X
2slices
1
1 cup
1/2
X
360
111
0
82
X
553
15
53
32
= 100%
2
1
1
X
100
Beef noodle soup
Fruit pie
24 oz.
1 slice
420
350
X
X
X
14
29
57
= 100%
770
2
1
5½
X
100
Baked potato
Roasted beef
French dressing
1 cup
4 oz.
¼ cup
270
220
152
X
X
642
28
28
44
=100%
-
2½
1½
X
100
Water
Yoghurt
Coffee cake
X
6 cups
1 cup
Medium slice
X
X
0
227
274
11
22
65
=100%
501
X
X
1
x
2466
4
4½
9
X
100
17
33
50
14
Reyouf AlMattar
204
16-4-2012
1 day
2466
1. Compare your food servings with the recommended servings for the 4 main food groups.
According to the food guide pyramid, there is great difference in the number of servings between my
diet and that recommended by the pyramid. To begin with, my servings for bread/cereals are 4
while the recommended are 6-11 servings. Secondly, my intake for fruits/vegetables is 4½
servings while the recommended is 5-9 servings. Thirdly, my intake for milk/meat is 9 servings
while the recommended is 4-6 servings. Lastly, my intake of fats/sweets is sparingly as
recommended (The Food Guide Pyramid).
2. Compare your % values with the recommended % values for protein, carbohydrates, and fats.
The recommended percentage for proteins is 10-35% per day while my intake was 17%. The daily
recommended percentage for carbohydrates is 45-65% per day while mine was 50%. The
recommended percentage for fats was 20-35% while my intake was 33%. Based on these
percentages, it is evident that my dietary intake falls within the recommended ranges.
3. What diet changes should you make? (Mention fiber, types of protein, drinks, types of fat, etc.)
My changes in diet would be based on the recommended servings. Therefore, I would need to
increase my fiber content by increasing the servings of both fruits and vegetables. Also I need to
change my types of cereals and proteins. For example, I need to avoid cereals with too much fat
content like the French toast. In addition, proteins like roasted beef need to be exchanged with
something like beans.
4. Are you eating enough calories? Yes How many calories should you be consuming daily? 20002500 (see http://www.nal.usda.gov/fnic/foodcomp/Data/HG72/hg72_2002.pdf)
Based on the given website I should consumed 2000 calories/ day. Since I am consuming 2466
calories/ day, therefore I eat more than enough calories, and I do have to eat 466 calories less, or
exercise less.
Reyouf AlMAttar
204
16-4-2012
595
17
386
15
1547
45
1504
58
1328
38
716
27
3470
2606
1. Discuss the differences between your nutritious diet and your favorite diet.
To begin with, the total calories of my favorite diet are more than for my nutritious diet: 3460 to 2606
respectively. Compared with my favorite diet, the nutritious diet is more acceptable since the nutrient
constituents at every meal fall within the accepted ranges according to the National Academies (2012). The
nutritious diet consists of more fiber compared with the favorite diet due to differences in the type of foods.
For instance instead of apple juice, the nutritious diet consists of whole fruits.
2. Discuss how you designed your nutritious diet (mention your ideal calorie number).
I designed my nutritious diet while factoring in the recommended daily dietary intakes. I chose foods that were
rich in fiber. I also made sure that there was consistency in each meal with regard to the proteins, fats and
carbohydrates. This was important in avoid fluctuations of too high percentages of a certain low, and too low
percentages of the same nutrient in a day. I also designed my nutritious diet while ensuring that the amount of
saturated fats was limited (<10% of the total fat ).
Cake (Medium slice)
274
14
175 85
Oatmeal (8 oz.)
264
38
184
42
Yoghurt (8 oz.)
227
39
161 27
Whole milk (8 oz.)
159
33
48
78
Sausage (2 links)
282
22
Grapefruit (half)
40
2
37
1
Fruit pie (slice)
350
14
259 77
Yoghurt
227
39
161
27
Roasted peanuts
210
34
25 151
Strawberries (8 oz.)
110
8
92
10
800 120
522
158
0
260
1343 123
620
Double burger
563 101
163
299
Sandwich, fish
432
56
147
229
Ice cream (8 oz.)
257 15
108
134
Vegetable soup
160
21
107
32
Apple juice (8 oz.)
117
1
116
0
Oranges (2 medium)
128
12
114
2
Yoghurt
227 39
161
27
Popped corn
40
7
33
0
x
x
x
Water
x
x
x
x
1164 156
548
460
760
96
401
263
Water
Roast beef (8 oz.)
x
440
268
0
600
172
Mexican rice
426 34
320 72
Baked potatoes (24 oz.) 270
36 234
0
Mexican beans
168 42
82
44
French dressing
152
8
50
94
Cooked carrots
142 24
118
0
Banana
101
4
95
2
Cooked spinach
100 36
36
28
Water
x
x
x
x
Roasted peanuts
210 34
25 151
Water
963 316
379 268
3470 595 1547 1328
17
45
38
1046 170
581
295
2606 386 1504 716
15
58
27