Please click the link above in red for detailed directions OR see below for the instructions. You can write your responses in paragraph form or copy and paste the information into a blank document and fill in the answers (in complete sentences).

Segment 1: Dietary Analysis should be complete and turned in. You will reference this information for segments 2-5. Please ensure you have answered all questions in each segment and pay careful attention to the questions in Segment 5. The instructions are below:

Segment 2 Anthropometrics and Energy Needs

Review the Profile Info and Recommendations section on the first page. Your estimated calorie intake has been calculated using the EER formula, based on height, weight, age, and gender. Your weight loss or weight gain goals will also be reflected in this number if you set a goal when creating your personal profile.

• You may also optionally calculate your energy needs by clicking to access Medscapes calculator for the Mifflin St Jeor Equation. This is another equation commonly used to estimate energy needs.

Answer the following questions:

1. Is your BMI within the recommended range?
2. What is your waist circumference and what does it signify?
3. If you also calculated your energy needs using the Mifflin St Jeor equation, how does the EER estimate as listed on Recommendations in All Daily Reports compare to the Mifflin St Jeor estimate?
   • Note: If you entered a weight loss goal in NCP, you should compare the value listed on the Recommendations report to the value that says Daily calorie goal range for weight loss: using the Medscape calculator.
4. Look at the macronutrient percentages on the Bar Graph Report. Report your macronutrient breakdown percentages and DRI goals here in the following format:

Example of how to list your macronutrient breakdown in your analysis:

Macronutrient Breakdown: 55% CHO, 17% protein, 28% fat

Carbohydrates: xxxx calories from CHO each day, xxx grams per day

Protein: xxxx calories from protein each day, xxx grams per day

Fat: xxxx calories from fat each day, xx grams per day

1. Optional: The macronutrient values listed on the Bar Graph Report (under DRI Goal) fall within the AMDRs, but you may choose to set your own macronutrient goals.
   • NCP does not adjust the protein DRI goal for endurance/strength athletes at an Active or Very Active activity level.
   • The breakdown you select should still be within the AMDRs. If they are not, explain why.
   • See project slides for further instructions on calculating your macros.
2. In your reflection, state which macronutrient breakdown you plan to follow (the one listed on your NCP report or the one you calculated yourself) and explain why you chose it.

Segment 3 Total Energy Intake and Macronutrient Analysis

Use the Bar Graph report and Macronutrient Distribution to answer the following questions.

If you are using a calorie goal and/or macronutrient breakdown that is different than what is listed on the NCP report, you will only look at the Value column to answer the following questions. Compare your daily averages against your macronutrient goals as calculated above. You can also calculate new DRI goals for added sugars and fiber using the method listed below.

1. How does your average calorie intake compare to your estimated needs?

1. What problem areas do you see with your current energy intake?
2. How does your intake of:
   1. Protein compare to your DRI goal?
   2. Carbohydrates compare to your DRI goal?
   3. Added sugars compare to your DRI goal?
      • No more than 5% of total calories
   4. Fiber compare to your DRI goal?
      • 14 grams/1,000 calories
   5. Fat compare to your DRI goal?
   6. Fluid compare to your DRI goal?
      • (1 g water = 1 mL water)

Using the Macronutrient Distribution Report, analyze your macronutrient intake and answer the following questions.

1. Compare your macronutrient breakdown goal to your intake.
2. What do the fat percentages tell you about your diet (saturated vs. mono- vs. polyunsaturated)?
   • Look at saturated fat under the source of calories is it less than 10%?

1. If your percentages were not within the recommendations, what do you think might be the reason?

Segment 4 Micronutrient Analysis

Using the Bar Graph Report, analyze your micronutrient intake.

1. Are you consuming adequate amounts (>75% of DRI goal) of all vitamins and minerals? If not, which ones are low?

1. Did you exceed the upper limit for any vitamin or mineral?
2. If you are consuming between 75-99% of the DRI goal for a vitamin or mineral, do you think you should increase your intake, and how would you do that? If you do not think you need to increase your intake, explain why.
   1. Tip: The DRI goals are either RDAs or AIs. Click to learn more about the DRIs before answering this question.

Segment 5 Reflection and Action Plan

Answer the following questions and write your answers in paragraph form using proper grammar, spelling, and sentence structure.

1. What are the most important findings in your analysis and why are they important?
   • Link them clearly to health risks, dietary guidelines, personal goals, etc.
   • Use data from your analysis to support your explanation.
   • Note any limitations related to entering home-cooked meals into NCP here.
2. Make 3 personalized dietary recommendations to improve your diet, explaining why this recommendation applies to you.

• Your action plan should mention specific foods or food groups.
  • Do not only say you should take a multivitamin or specific supplement.
  • Ex: If you have a high sodium intake, indicate which foods you consumed that are high in sodium. Then, state how you can reduce your intake of these foods and suggest healthier alternatives, ways to reduce sodium when cooking/prepping food, etc.

1. Describe how your lifestyle influences your food choices and how that might affect your ability to follow the recommendations outlined above. Optional: state how you might be able to overcome this.

Please email any questions you have about the project at least 2-3 days before it is due to ensure a timely response.

If you have questions at the last minute, go to the Discussion tab and click Dietary Analysis Project – Frequently Asked Questions & Tips for Success.

Helpful resources:

7. The textbook Human Nutrition: Science for Health Living

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