Transcript Assessment Rubric

PHED 1111: Physical Education
Instructor- Fauzia Callaghan
Section :201
Name: Rabab AL-Sadah
ID:200700522
Major: Computer Engineering
Assignment: Nutrition Analysis (30%)
Assessment Rubric
CRITERIA
Assessment Rubric for Nutrition Analysis
SCORES
Daily Diet Record
– day 1
Include food types, amounts, calories, food servings, and
estimated meal calorie % (worth 8/14%). 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
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 recommended %
values. What diet changes should you make? Are you eating
enough calories?
12%
TOTAL
CRITERIA
30%
Assessment Rubric for Selecting Nutritious Foods
SCORES
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).
10%
TOTAL
30%
Scrambled egg
White Toast
Orange Juice
Apple
Fruit pie
1 lg.
1 slice
8 oz./1 cup
Medium piece
1 slice
111
68
114
96
350
739
8.25
68.20
23.55
= 100%
1
2
1
1
100
Tomato soup
Small salad, Italian dressing
Broiled chicken breast
Mexican rice
Apple juice
8. oz/1 cup
1 small bowl
1 piece
1 plate
8 oz./1 cup
180
162
284
213
117
27.61
27.93
29.39
= 100%
956
1
3
1
0
1
steak
Baked potato
Small salad , French dressing
Cooked broccoli
Cooked carrot
8 oz. / 1 piece
Medium piece
1 small bowl
8 oz/1 cup
8 oz./1 cup
100
880
90
152
60
71
27.21
17
55.79
=100%
1
1253
4
1
1
100
Cake
Ice cream
strawberries
Apple
Chocolate chip cookie
Medium slice
8 oz./ 1 cup
8 oz./1 cup
Medium piece
1 piece
274
257
55
96
60
4.99
57.14
37.87
=100%
0
742
3690
2
2
0
3
11
3
4
100
17.01
42.57
36.65
7
Rabab AL-Sadah
201
1 day
3690
1. Mention the % of food types you eat from the 4 main food groups.
Analyzing my dietary intake for one day shows that my diet contains 42% of fats,
36.%carbohydrates, and 17% protein from the four main food groups. I found that
the average number of calories that I gain daily is 3690, which is double the number
of calories that I suppose to have daily according to my age, which is 2000 calories.
2. Compare your % values for the 4 main food groups with the recommended % values.
My average intake of protein is 17%, which it matches the DRI values (Dietary References
Intake) from 10% to 35%. Next, my Fat average is 47%, which it exceed the DRI values rate
from 20% to 35%. Finally, my carbohydrates average is 35%, it is lower than the DRI
recommended rate from 45% to 65%. consequently, I need to work on decreasing my fat
intake to meet the limit of the recommended rate which is from 20% to 35 %. Also, I need to
work on increasing the carbohydrates to make it between 45% and 65%.
3. What diet changes should you make?
First, as I mentioned, I need to decrease the fat rate. That would be through having a
balanced daily system, which means, if I had a lunch of food contains fat more than
needed, then I should eat food with less fat calories at dinner- having in mind that
dinner should always be the lighter meal of the day. For example, in dinner I had
steak which is 590 fat calories that has raised my fat average rate a lot. As a solution I
could substitute the steak with healthy or less fat calorie food such as broiled chicken
or fish. Also, I need to focus on broiled food instead of the fried food, which is
healthier than fried food and has less cholesterol. Second, I need to increase my
carbohydrates. Since I like salty food more than the sweets, and the carbohydrates
contains sugar, that is what I need to focus on but in an healthy way. From my daily
diet, I noticed that I need to have more complex carbohydrates sources and so as an
energy source. While simple carbohydrates leads to gain weight because it converts
the flood of sugar into fat. Complex carbohydrates such as apple, orange and celery
,contains high fiber, which improve digestion, less sugar converted to fat and it help to
feel satisfy longer after a meal. So, by focusing on complex carbohydrates such as
fruits instead of the complex, it will add up the average of the carbohydrates in an
healthy way.
4. Are you eating enough calories?
According to the nutrition analysis, I found that I am having double of calories which
my body needs. The website mentioned, according to my age, my body needs 2000
calories, while my result of the daily diet shows the calories intakes are 3690. I need
to decrease the calories by having all the percentages of protein, carbohydrates and fat
calories satisfy the recommended rate of the DRI values, which is protein between
10% to 35%, carbohydrates between 45% to 65% and fat between 20% to 35%. From
what I noticed from my dietary daily record, to reach this recommended rate I need to
decrease the fat and increase the carbohydrates.
201
Rabab AL-Sadah
862
21.13
510
26.25
1148
28.14
956
49.20
2067
50.66
482
24.81
4077
1948
1. Discuss the differences between your nutritious diet and your favorite diet.
After recording my favorite food choices, I discovered that my favorite foods contain good
percentage of protein (21.13%). However, I found that I am focusing on foods that contains lot of
fats (50.66%) and low percentage of carbohydrates (28.14%). In addition, the total of calories (4080
calories) is higher than the needed amount of calories for my age, which should be (2000 calories).
Consequently, in my nutrition diet, I attempted to fix these percentages by substituting certain
meals and preventing others, in order to reach the level of been healthy and energetic, which it will
lead to have longer and creative life by reducing any medical problems.
2. Discuss how you designed your nutritious diet (mention your ideal calorie number).
I tried to make a nutritious foods diet that contains more fruits and some vegetables
to increase the carbohydrates. Also, I need less meat servings to decrease the fat,
healthy cooked or broiled foods rather than fried food, and low fat dairy products
instead of high cholesterol foods. As a result, the 20.66% of fats decreased to 24.81%
,21.13% of protein increased to 26.25% and the 28.14% of carbohydrates increased
to 49.20%, which it is a better match of the recommended percentages (fat 20-35%;
protein 10-35%; carbohydrates 45-65%)). Moreover, the amount of calories (4080
calories) reduced to be approximated to the required (2000 calories), which is
around (1943 calories).
Pancake
146
19
67
58
Wheat toast(slice)
67
14
52
6
syrup
60
0
60
0
Apple (medium)
96
1
86
9
Scrambled egg
111
29
7
75
Scrambled egg
111
29
7
75
sausage
141
11
0
130
Skim milk
88
36
52
0
Orange juice
114
8
100
6
oatmeal
132
19
92
21
572
67
234
269
494
99
289
111
Burger
427 73
137
217
Potato salad
248
27
159
62
Pizza, everything
510 179
173
158
Vegetable soup
160
21
107
32
French fries
239 12
115
112
Broiled fish
228
82
32
114
Small salad, Italian dressing 162
8
28
126
Mexican rice
213
17
160
36
Donut
4
61
60
Oatmeal cookie
65
3
13
49
1463 276
514
673
Steak
880
290
0
590
Apple juice
117
1
116
0
French fried shrimp
360
133 68
158
Broiled chicken breast
284
224
0
60
Cooked broccoli
60
19
26
15
Cooked cabbage
47
12
35
0
Onion rings
274
14 112
148
Cooked spinach
50
18
18
14
Cheese nachos
471
63 194
214
Small plain salad
37
6
27
4
400 1125
535 261
196
78
4080 862 1148 2067
1943 510
956
482
125
2045 519
21.13 28.14 50.66
914 150
26.25
471 293
49.20
24.81