Chapter 8. Cumulative Nutrition

For each food group, identify whether you consumed under the target or on/over the target.

Grains

For each food group, identify whether you consumed under the target or on/over the target.

Vegetables

For each food group, identify whether you consumed under the target or on/over the target.

Fruit

For each food group, identify whether you consumed under the target or on/over the target.

Dairy

For each food group, identify whether you consumed under the target or on/over the target.

Protein Foods

Did you consume less than the allowance of teaspoons of oil?

HintRefer to your grid above.

Are you above the allowance for calories?

HintRefer to your grid above.

Are you above the allowance for empty calories?

HintRefer to your grid above.

Identify the main food sources of your empty calories. Which are you willing to reduce?

Identify one or more factors that interfere with your ability to consume adequate amounts of each food group (for example, cost of food, time constraints, availability of healthy food, food preferences, lack of motivation, other). For each factor you identify, explain how it makes meeting food group targets difficult.

Based on your answer to the previous question, describe a possible strategy to overcome one factor that interferes with your ability to consume adequate amounts of each food group.

How many Calories did you consume from carbohydrates?

HintHow many Calories are in 1 gram of carbohydrates? Multiply your carbohydrates in grams by the number of Calories in 1 gram of carbohydrates.

What is the acceptable macronutrient distribution range (AMDR) for carbohydrates (in terms of percent of total Calories)?

HintCheck your book or your SuperTracker report to find this answer.

Was your carbohydrate intake within the AMDR?

HintDid you consume between 45% and 65% of your Calories through carbohydrates?

The adequate intake (AI) for fiber is 25 grams/day for female adults and 38 grams/day for male adults. Did you consume at least the AI for fiber for female adults, on average?

HintCheck your book or your SuperTracker report to find the adequate intake for fiber in grams. Then check if your fiber intake is at least the adequate intake.

List two health benefits of consuming sufficient fiber.

What percent of your carbohydrate intake came from added sugars?

HintDivide your Added Sugars in grams by your Carbohydrates in grams and then multiply by 100 to find your percentage.

What two food substitutions could you make to increase your fiber intake or decrease your sugar intake?

What percent of your grain intake was from whole grains?

HintDivide your Whole Grains intake by your Grains intake and multiply by 100.

The Dietary Guidelines for Americans recommends that people consume at least half of all grains as whole grains. Explain why whole grains are generally more healthful than refined grains.

How many Calories did you consume from total fats?

HintLook at your grid above. What percent of your calories came from your total fat? Divide that number by 100 and multiply by your total calories.

What is the acceptable macronutrient distribution range (AMDR) for fats (in terms of percent of total calories)?

HintRefer to your book or to the targets listed on the SuperTracker website to find this answer.

Was your calorie intake from total fat within the AMDR?

HintLook at your grid above. Was your percent of calories from total fat between 20 and 35%?

What is the recommended intake of calories from saturated fat?

HintRefer to your book or to the targets listed on the SuperTracker website to find this answer.

Was your saturated fat intake within the recommendation?

HintLook at your grid above. Was your percent of calories from saturated fat less than 10%?

How does consuming excessive saturated fat contribute to the risk of developing cardiovascular disease?

How many Calories did you consume from protein?

HintLook at your grid above. How many grams of protein did you consume? Multiply that number by the number of calories in one gram of protein.

What is the acceptable macronutrient distribution range (AMDR) for protein (in terms of percent of calories)?

HintRefer to your book or to the targets listed on the SuperTracker website to find this answer.

Was your protein intake within the AMDR?

HintLook at your grid above. Was your percent of calories from protein between 10 and 35%?

There are two separate protein recommendations: the Acceptable Macronutrient Distribution Range (AMDR) and the Recommended Daily Allowance (RDA) in grams. The RDA for protein is 0.8 grams of protein per kilogram of body weight per day. Answer the questions below to calculate your RDA for protein.

What is your weight in kilograms?

HintHow many pounds are in a kilogram? Divide your weight in pounds by that number.

There are two separate protein recommendations: the percent of calories from protein and the Recommended Daily Allowance (RDA) in grams. The RDA for protein is 0.8 grams of protein per kilogram of body weight per day. Answer the questions below to calculate your RDA for protein.

What is your RDA for protein, in terms of grams per day?

HintMultiply your weight in kilograms by the RDA for grams of protein per kilogram of body weight per day.

There are two separate protein recommendations: the percent of calories from protein and the Recommended Daily Allowance (RDA) in grams. The RDA for protein is 0.8 grams of protein per kilogram of body weight per day. Answer the questions below to calculate your RDA for protein.

What percentage of your RDA for protein did you consume?

HintDivide your protein intake in grams by the RDA you calculated in the last problem and then multiply by 100.

Did you consume more or less protein than recommended? Suggest two ways you could change your diet to move your intake closer to the recommendation.

Do you follow a vegetarian or vegan diet? If so, explain your strategy for consuming sufficient protein. If not, list two ways that you could make your diet more plant-based while consuming sufficient protein and essential nutrients.

Complete protein foods (such as meat, fish, dairy, eggs, and soy) contain all nine essential amino acids in amounts and proportions needed for protein synthesis. Incomplete protein foods (such as beans and most grains) are missing or low in one or more essential amino acid. List one complete and one incomplete protein food that you consumed, if any.

Some combinations of incomplete protein foods contain all nine essential amino acids and are considered complementary protein foods. One example of a complementary combination is peanut butter and whole-wheat bread. How can complementary protein foods help you meet your protein requirements?

For each major mineral, select “Yes” if you consumed at least 70% of the target, and select “No” otherwise.

Calcium

For each major mineral, select “Yes” if you consumed at least 70% of the target, and select “No” otherwise.

Potassium

For each major mineral, select “Yes” if you consumed at least 70% of the target, and select “No” otherwise.

Sodium

For each major mineral, select “Yes” if you consumed at least 70% of the target, and select “No” otherwise.

Magnesium

For each major mineral, select “Yes” if you consumed at least 70% of the target, and select “No” otherwise.

Phosphorus

For each major mineral, select “Yes” if you consumed more than the Tolerable Upper Intake Level (UL) of the target, and select “No” otherwise. Notice that potassium is not listed, because no UL has been established for it.

Calcium

HintCheck chapter 13 of your textbook to find the ULs.

For each major mineral, select “Yes” if you consumed more than the Tolerable Upper Intake Level (UL) of the target, and select “No” otherwise. Notice that potassium is not listed, because no UL has been established for it.

Sodium

HintCheck chapter 13 of your textbook to find the ULs.

For each major mineral, select “Yes” if you consumed more than the Tolerable Upper Intake Level (UL) of the target, and select “No” otherwise. Notice that potassium is not listed, because no UL has been established for it.

Magnesium

HintCheck chapter 13 of your textbook to find the ULs.

For each trace mineral, select “Yes” if you consumed at least 70% of the target, and select “No” otherwise.

Copper

For each trace mineral, select “Yes” if you consumed at least 70% of the target, and select “No” otherwise.

Iron

For each trace mineral, select “Yes” if you consumed at least 70% of the target, and select “No” otherwise.

Selenium

For each trace mineral, select “Yes” if you consumed at least 70% of the target, and select “No” otherwise.

Zinc

For each trace mineral, select “Yes” if you consumed more than the Tolerable Upper Intake Level (UL) of the target, and select “No” otherwise.

Copper

HintCheck chapter 14 of your textbook to find the ULs. Remember that µg, mcg, and microgram are all the same unit, and 1000 micrograms is equal to 1 milligram.

For each trace mineral, select “Yes” if you consumed more than the Tolerable Upper Intake Level (UL) of the target, and select “No” otherwise.

Iron

HintCheck chapter 14 of your textbook to find the ULs. Remember that µg, mcg, and microgram are all the same unit, and 1000 micrograms is equal to 1 milligram.

For each trace mineral, select “Yes” if you consumed more than the Tolerable Upper Intake Level (UL) of the target, and select “No” otherwise.

Selenium

HintCheck chapter 14 of your textbook to find the ULs. Remember that µg, mcg, and microgram are all the same unit, and 1000 micrograms is equal to 1 milligram.

For each trace mineral, select “Yes” if you consumed more than the Tolerable Upper Intake Level (UL) of the target, and select “No” otherwise.

Zinc

HintCheck chapter 14 of your textbook to find the ULs. Remember that µg, mcg, and microgram are all the same unit, and 1000 micrograms is equal to 1 milligram.

Considering your intake for the day(s) analyzed, do you feel you typically consume insufficient or excessive amounts of minerals? Discuss possible long-term implications of inadequate or excess intake of one of the minerals.

For each mineral for which you consumed less than 100% of the target, suggest two foods that you could realistically add to your diet to boost your intake.

After analyzing your diet, do you think you need to start or stop taking a supplement? If you think you need a supplement, explain why you think you cannot consume enough minerals through food.

For each fat-soluble vitamin, select “Yes” if you consumed at least 70% of the target, and select “No” otherwise.

Vitamin A

For each fat-soluble vitamin, select “Yes” if you consumed at least 70% of the target, and select “No” otherwise.

Vitamin D

For each fat-soluble vitamin, select “Yes” if you consumed at least 70% of the target, and select “No” otherwise.

Vitamin E

For each fat-soluble vitamin, select “Yes” if you consumed at least 70% of the target, and select “No” otherwise.

Vitamin K

For each fat-soluble vitamin, select “Yes” if you consumed more than the Tolerable Upper Intake Level (UL) of the target, and select “No” otherwise. Notice that vitamin K is not listed, because no UL has been established for it.

Vitamin A

HintCheck chapter 10 of your textbook to find the ULs. Remember that µg, mcg, and microgram are all the same unit.

For each fat-soluble vitamin, select “Yes” if you consumed more than the Tolerable Upper Intake Level (UL) of the target, and select “No” otherwise. Notice that vitamin K is not listed, because no UL has been established for it.

Vitamin D

HintCheck chapter 10 of your textbook to find the ULs. Remember that µg, mcg, and microgram are all the same unit.

For each fat-soluble vitamin, select “Yes” if you consumed more than the Tolerable Upper Intake Level (UL) of the target, and select “No” otherwise. Notice that vitamin K is not listed, because no UL has been established for it.

Vitamin E

HintCheck chapter 10 of your textbook to find the ULs. Remember that µg, mcg, and microgram are all the same unit.

For each water-soluble vitamin, select “Yes” if you consumed at least 70% of the target, and select “No” otherwise.

Vitamin B₆

For each water-soluble vitamin, select “Yes” if you consumed at least 70% of the target, and select “No” otherwise.

Vitamin B₁₂

For each water-soluble vitamin, select “Yes” if you consumed at least 70% of the target, and select “No” otherwise.

Vitamin C

For each water-soluble vitamin, select “Yes” if you consumed at least 70% of the target, and select “No” otherwise.

Folate

For each water-soluble vitamin, select “Yes” if you consumed at least 70% of the target, and select “No” otherwise.

Thiamin

For each water-soluble vitamin, select “Yes” if you consumed at least 70% of the target, and select “No” otherwise.

Riboflavin

For each water-soluble vitamin, select “Yes” if you consumed at least 70% of the target, and select “No” otherwise.

Niacin

For each water-soluble vitamin, select “Yes” if you consumed at least the Tolerable Upper Intake Level (UL) of the target, and select “No” otherwise. Notice that vitamin B₁₂, thiamin, riboflavin, and niacin are not listed, as no ULs have been established for those vitamins.

Vitamin B₆

HintCheck chapter 11 of your textbook to find the ULs.

For each water-soluble vitamin, select “Yes” if you consumed more than the Tolerable Upper Intake Level (UL) of the target, and select “No” otherwise. Notice that vitamin B₁₂, thiamin, riboflavin, and niacin are not listed, as no ULs have been established for those vitamins.

Vitamin C

HintCheck chapter 11 of your textbook to find the ULs.

For each water-soluble vitamin, select “Yes” if you consumed more than the Tolerable Upper Intake Level (UL) of the target, and select “No” otherwise. Notice that vitamin B12, thiamin, riboflavin, and niacin are not listed, as no ULs have been established for those vitamins.

Folate

HintCheck chapter 11 of your textbook to find the ULs.

Considering your intake for the day(s) analyzed, do you feel you typically consume insufficient or excessive amounts of the vitamins? Discuss possible implications of long-term inadequate or excess intake for one of the fat-soluble and one of the water-soluble vitamins.

For each vitamin for which you consumed less than 100% of the target, suggest two foods that you could realistically add to your diet to boost your intake.

After analyzing your diet, do you think you need to start or stop taking a supplement of any particular vitamins? If you think you need a supplement, explain why you cannot consume enough of those vitamins through food.

Did you meet your weekly aerobic activity target for the week?

Did you meet your muscle strengthening activity target?

List two changes you can make to your daily schedule to allow you to meet your weekly goals for aerobic and muscle strengthening activity. If you met your goals, explain how you could continue to meet them during busy weeks.

Why is it important for physically active people to include adequate amounts of carbohydrate in their diets?

Write three detailed and specific changes that you would be willing to make to improve your diet such that it more closely matches the MyPlate goals from the USDA.