Nutrition Journal

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Bread - Whole-wheat, toasted, 2 slice	139	26g	2g	5g	0mg	296mg	11g	4g
Premier Nutrition - High Protein Vanilla Shake 30g, 11 fl. oz.	160	4g	3g	30g	25mg	370mg	1g	2g
Lunch
Albertos Potato Egg & Cheese Burrito - Breakfast Burrito, 1 burrito	700	75g	33g	29g	85mg	1,750mg	5g	12g
Dinner
Rice - Brown, long-grain, cooked, 2 cup	433	90g	4g	10g	0mg	20mg	1g	7g
Costco - Fresh Breaded Tilapia, 2 filet	480	18g	30g	32g	0mg	1,100mg	0g	0g
Snacks
Tiger's Milk - Nutrition Bar - Peanut Butter (King Size), 1 Bar (55 g)	230	28g	10g	9g	0mg	135mg	21g	1g
Homemade - Natural Peanut Butter and Sandwich on Whole Wheat, 2 sandwich	780	94g	40g	36g	0mg	430mg	14g	22g
Gatorade Performs 02 - G2 Thirst Quencher Low Calorie Lemon-Lime 16.9 Fl. oz., 500 mls	40	10g	0g	0g	0mg	230mg	10g	0g
Fiber One - Fiber One Bar, Oats & Chocolate, 2 bar (40g)	280	58g	8g	4g	0mg	180mg	20g	18g
Muscle Milk Light - Chocolate Protein Nutrition Shake, 14 fl oz	160	10g	5g	20g	10mg	420mg	0g	5g
TOTAL:	3,402	413g	135g	175g	120mg	4,931mg	83g	71g

CARBOHYDRATES- Examine Your Carbohydrate Intake

4. How many grams of carbohydrate do you consume in an average day? 413 Grams 
5. How many calories does this represent? Remember 1 gram of carbohydrate contributes 4 calories. 1652 Calories
6. What percentage of your total calories is contributed by carbohydrate? 49%
7. How does this figure compare with the recommendation that 45 to 65 percent of the calories in your diet should come from carbohydrate? Right on track
8. No more than 10 percent of calories should come from refined foods/foods high in sugars. Sort the carbohydrate-containing food items you listed into three groups: (Make three lists.)

1. List 1-foods containing complex carbohydrate (foods found on the bread & vegetables).
2. List 2-nutritious foods containing simple carbohydrate (foods on the milk and fruit lists).
3. List 3-foods containing mostly concentrated simple carbohydrate (sugar, honey, molasses, syrup, jam, jelly, candy, cakes, doughnuts, sweet rolls, soft drinks, etc.)

4. FAT- Examine Your Fat Intake

9. How many grams of fat do you consume on an average day? 135 grams
10. How many calories does this represent? Remember 1 gram of fat contributes 9 calories. 1, 215 calories
11. What percentage of your total energy is contributed by fat?
12. Fat should contribute not more than 20-35 percent of total energy. How does your fat intake compare with this level? If it is higher, look over your food records. What specific foods could you cut down on to bring your total fat intake into line?
13. How much cholesterol do you consume daily? How does it compare with the limit of 300 milligrams/day? What foods could you cut back on to lower it? 120 mg, doesn't need to be lowered

5. PROTEIN- Evaluate Your Protein Intake

1. How many grams of protein do you consume on an average day? 175 grams
2. How many calories does this represent? Remember 1 gram of protein contributes 4 calories. 700 calories
3. What percentage of your total energy is contributed by protein?
4. Protein should contribute about 10 to 35 percent of total energy. How does your protein intake compare with this recommendation?

6. VITAMINS/MINERALS- Evaluate Your Vitamin and Mineral Intakes

1. World Health Organization recommendation is to consume no more than 6 grams of salt. “Salt” refers to the salt that you shake onto foods. But food labels list only sodium, which needs to be translated into salt. Therefore, a calculation is necessary. For instance, translate milligrams of sodium listed on your analysis sheets into grams of salt by dividing the number of milligrams of sodium by 400. Example: if you ate 1200 milligrams of sodium, that would translate to 3 grams of salt. Next, roughly estimate the amount of salt you add to foods. You can weigh the salt shaker at the start and end of the day. 12.3 grams of salt
2. Which foods that you eat are high in sodium? Is there another way you could enjoy these foods without too much sodium? Breakfast Burrito and Breaded Tilapia, I could make these foods myself to lessen my sodium intake

12. CONCLUSION:

7. Reflect on the analyses. Write at least one paragraph describing what you learned from this activity. What changes would you make to your diet?

I learned that my eating style is somewhat on par with the lifestyle that I lead. I know that I could cut down on some of the foods that I eat, but I believe that everyone is allowed to eat anything they want as long as it is in moderation. For me, in wanting to gain five more pound, I need to consume at least 1,000 more calories a day. I also found that I need to eat more fruits and vegetables and am definitely lacking in that category. The end.