Post responses about your fat consumption once you have completed the readings and reviewed your nutrient analysis. Look at you nutrient analysis and see how many grams of fat and saturated fat you consumed. What % of your caloric intake is from fat? Saturated fat? How does your fat intake compare with the recommendations of no more than 30% of energy from total fat and no more than 10% from saturated fat? What foods in your food record are contributing to your fat intake? What food substitutions should you make in your diet to decrease your fat intake to at least the 30% or less recommendation? Include lower fat substitutes you could include in your diet or in food preparation. If your diet contains more than 10% of energy from saturated fat, suggest food substitutions that would decrease the amount of saturated fat in your diet. How does your cholesterol intake compare with the suggested limit of 300 mg per day? Do you include enough antioxidants in your diet? Did you have food sources of mono-unsaturated fats? What were they? Did you have food sources of Omega-3-fatty acids? If so what were they? What foods do you need to include in your diet to include these fats? What is your risk of cardiovascular disease? Do you know your family history of heart disease and cancer? Have you had a physical in the past 2 years with LDL , HDL and cholesterol blood levels? If you would like to share those, please do! What diet and lifestyle changes do you need to make to reduce your risk? What were the hidden fats in your diet record ? Once you posted your initial responses you are to respond to the other class members postings with recommendations, suggestions, agreements or disagreements. Please remember to start a new thread when you make your initial postings.
Look at your nutrient analysis and compare your protein intake with the recommendations for your age and gender. What was your daily intake of protein in grams? Is your intake higher or lower than the RDA for someone your weight , age and life stage. State the RDA for you and your difference + or – . What changes do you need to make meet the recommendations for you? What kind of proteins are you including in your diet. Are your proteins high fat proteins? If you are a vegetarian how are you making sure you are getting the proteins you need.


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In a document, complete a (APA style) based on the SuperTracker reports.

 Food Groups & Calories Report
 Nutrients Report
 Meal Summary Report

write a separate Reflection Page by answering the 10 question

the paper should be questions and answers only
so each question has its separate answer

the answer should include examples

you answer these questions. Answer the following questions. Use examples in your reflection.

Be sure to SUPPORT your response from your findings. Good example: “I need to eat 3 more servings of fruit each day. From my results I can see that I had only 1 serving of fruit each day. I will eat a fruit at breakfast and lunch every day. I will make a list of my favorite fruits to make sure they are picked up when we go grocery shopping.” Bad example: I need to eat more fruit.

1. What percentage of your diet or total calories comes from fat?

2. Are you consuming enough calories? How many calories should you be consuming daily?

3. Discuss the differences you found between your nutritious diet and your everyday diet.

4. Discuss the quality of your nutritious diet as well as other things you learned from doing this lab.

5. What surprised you about the food and drink you consumed over the week?

6. What trends or patterns of behavior did you notice?

7. Are you deficient in Iron, Riboflavin, Vitamin D and Omega-3 Fatty Acids? If so, explain your
plan to reach your recommended daily needs.

8. Were you lacking in any other major nutrients? If so, what are some changes you can make to
your diet to increase your intake of this nutrient?

9. Did you have extra amounts of any nutrients? Were you surprised by this? What changes can
you make to adjust this?

10. What did you like about this assignment?


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