Food Analysis Final PDF

Biology 103– Nutrition
!
Lab Report 7-13-2017
Summer 2017
71200 3 Units
NVC 2210 and LAB TBD
MTWTh 10:30 – 12:35 PM
RIDDELL
Nutrition Analysis Lab

Daisy Ursino
OBJECTIVE
• Examine nutrition for three days: Healthy day, school day, work day, and leisure day
• Observe sodium, calorie, vitamin, protein, water and carbohydrate intake
• Based on data try to modify diet in order to get sufficient nutrient intake
SUBJECT
Gender Age BMI Life Description / Attributes

• Student
• Part time worker
• Daughter (living w/ mom)
• Moderately active
F 17 28
• No allergies
• No health issues
• No medications
PROCEDURE
Step 1: Create a Super tracker account

Step 2: Track daily food intake
Step 3: Analyze data (Ex.look for trends or
nutrient deficiency)
Step 4: Modify (Try to modify diet according to needs)
RESULTS
Page !1 of !21
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Summer 2017
71200 3 Units
MTWTh 10:30 – 12:35 PM
RIDDELL
Day 1: Typical School Day & Work day
Breakfast: Banana Oatmeal Smoothie

Lunch: Sandwich, Yogurt, Crackers,
Snack: Granola bar, or bag of chips
Dinner: Enchiladas
Item Description Calories Food Group(s)
Banana Fruits
Banana Smoothie Oatmeal 276 Dairy
Milk Protein
Bread
Lettuce
Grains
ham
Vegetables
Sandwich tomatoes 438 Added Saturated
Protein Sodium
Cheese Sugars Fat
Avocado
Turkey
Limit 50g 22g 2300g
Yougurt Dairy
Greek yogurt 155
fruit Fruits
Cheese Itz Cheese crackers 303 Grains
Conrnmeal cheese
Cheetos snacks 338 Grains Intake 35g 23g 3769g
Tortilla
Red Sauce Grains
Chicken
Enchiladas 491 Protein
Cheese Dairy
Beans
Sour cream
Status: Good High High
Orange Juice Orange 122 Fruit (Juice)
Total: 2,133
Page !2 of !21
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Summer 2017
71200 3 Units
MTWTh 10:30 – 12:35 PM
RIDDELL
Day 2: Leisure Day
Breakfast: Pancakes, Hot chocolate

Lunch: Scrambled eggs, fruit juice, mango
Snacks:Popcorn, Ice cream, banana
Dinner: Tostada, orange juice
Flour
Grains
eggs
Dairy
Pancakes vegetable oil 186
etc.
Milk Dairy
Hot chocolate 323
Chocolate
Added Saturated
Sodium
Eggs Sugars Fat
Scrambled eggs w/ Oil 338 Protein
ham ham
Limit 50g 22g 2300g
Fruit Juice Fruit juice 133 Fruits(Juice)
Fruit
Mango 124 Fruits
Intake 27g 32g 2462g
Popcorn Corn 113 Grains
Banana Fruit 105 Fruit

Status: Good High High
Orange juice Orange juice 122 Fruit (Juice)
Tortilla chip Grains
cheese Dairy
Tostada beans 554 Protein
sour cream Vegetables
etc.
Page !3 of !21
Total: 1,998
!
Summer 2017
71200 3 Units
MTWTh 10:30 – 12:35 PM
RIDDELL
Day 3: Holiday
Breakfast: Hot Chocolate, sweet bread
Lunch: Tacos, Soda
Snacks: Ice cream, Candy
Dinner: Pozole, Soda
Milk Dairy
Hot Chocolate Chocolate 323
Bread
Sweet Bread 347
Sugar Grains
Tortilla Grains Added Saturated

Sodium
Meat Vegetables Sugars Fat
Tacos 670
Salsa Dairy
Cilantro Protein Limit 50g 22g 2300g
Carbonated water
Soda 148
artificial flavor
Dairy
Ice Cream Sugar 273
Intake 126g 35g 2368g
Sugar
Cookies Chocolates 98
Grains
etc.
Corn
Lettuce
Vegetables Status: High High High
Posole Avocado 171
Protein
Salsa
Pork
Carbonated water
Soda 148
artificial flavor
Total: 2,178
Page !4 of !21
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Summer 2017
71200 3 Units
MTWTh 10:30 – 12:35 PM
RIDDELL
Day 4: Fantasy Day

Breakfast: Chocolate Ice cream cake, milk
Lunch: Burgers, fries, apple pie
Dinner: Oysters, Soda, Brownies
Snacks…Peanut butter chocolate chunk cookies!
Milk
Chocolate Ice Chocolate
213 Grains
cream cake Ice cream
Soy Milk Soy 108 Dairy
Added Saturated
Bread Sodium
Sugars Fat
Meat
Grains
lettuce
Burger 297 Vegetables Limit 50g 22g 2300g
Tomatoes
Protein
Onions
etc.
Fries Potatoes 381 Grains
Grains
Apple
Apple pie 545 Fruits Intake 181g 28g 2793g
Oysters shellfish 103

Protein
Chocolate Status: High High High

milk
Brownies 505 Grains
eggs
etc.
Carbonated water
Soda 148
artificial flavor
Chocolate
peanut butter
Grains
Cookies eggs 287
Protein
milk
etc.
Page !5 of !21
Total: 2,586
!
Summer 2017
71200 3 Units
MTWTh 10:30 – 12:35 PM
RIDDELL
Day 5: Healthy Day

Breakfast: Oatmeal with fruit, milk
Lunch: Egg, lentils, carrots, celery, yogurt
Dinner: brown Rice with veggies,
Oats Grains
Oatmeal Fruit 187 Fruits
Soy milk Soy 108 Dairy
Egg Hard boiled egg 142

Protein
Added Saturated
Sodium
Sugars Fat
Lentils 220 Protein
Limit 50g 22g 2300g
Carrots Vegetables
Carrots 50
Celery Celery 16 Protein

Vegetables
Intake 28g 6g 2046
Greek yogurt Dairy

Yogurt 123
Fruit Fruits
Orange Juice Oranges 122
Grains Status: Good Good Okay

Brown rice rice 215 Protein
Chiken Breast Chicken 138 Protein
Fruits
Strawberries
Strawberry smoothie 138 Dairy
Milk
Page !6 of !21
Total: 1458
!
Summer 2017
71200 3 Units
MTWTh 10:30 – 12:35 PM
RIDDELL
Typical Work Goal

Leisure Day Holiday Fantasy Day
day Healthy Day
Calorie Intake
2,133 1,998 2,178 2,586 1,458
• 3 meals • 3 meals • 3 meals

• 3 meals
• High in Grains • 3 meals • Over protein • Great on
• No fruits
• Low in • Over in fruits • Ok on grains vegetables
• Low protein
vegetables • Ok in protein • Low on • Ok on protein
• Low vegetables
• Ok in fruits • Low on vegetables • Ok on fruits
• Low dairy
Description • Low in dairy vegetables • Low in fruits • Low in grains
• High in refined
• Ok in protein • Low on dairy • Low in dairy • Low in dairy
• High sodium • grains • •
Good in sugar High added Great in added
• High in sodium
• Ok in Sat. fat • High Sat. fat sugars sugars
• High sugars
• Good in added • High sodium • High sat. fat • Great in sat. fat
• High Sat. fat
sugars • High in sodium • Okay in sodium
Summary:
Analysis:
• Results showed that on each day I have 3 meals and two snacks
• Everyday except the healthy day I am high in sodium and saturated fat
• Everyday except for the healthy day I am low on vegetable and have moderate to low intake on
fruits
• Everyday I am low on dairy
• Everyday but for leisure and healthy day I exceed my calorie intake
• As predicted the highest calorie intake was done on my “fantasy” day
• Exceeded the oil intake for my typical day
• On healthy day I did not consume oils
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Summer 2017
71200 3 Units
MTWTh 10:30 – 12:35 PM
RIDDELL
Calorie intake (Day 1-4)
2,133
1,998
2,178
2,586
0 650 1,300 1,950 2,600

Calories
This data represents the total amount of calories consumed for each day excluding healthy day.
Based one the data we can see that my lowest calorie intake was on day 2 (Leisure day), and my
highest calorie intake is obviously on my fantasy day. I exceed my calorie intake for Days 1, 3 and 4.
This is all due to the lack of attention I put into what I eat. When going out to school or work I don’t
take the time to plan out meals for myself resulting in the need to by food outside.
Page !8 of !21
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Summer 2017
71200 3 Units
MTWTh 10:30 – 12:35 PM
RIDDELL
Day 1 is my typical everyday (School and Work day). Like I’ve stated previously, on a day like this I am
always rushed to leave the house and catch the bus before I miss it. Most of the time I don’t pack lunch
because I rather stay in bed for a “couple” more minutes. Once it’s time to go to school I mostly always
leave empty handed resulting in the need to buy food outside. This summer I am taking a few college
courses at NVC so when I do get hungry I pop into the student bookstore where I have a variety of junk
food (and some healthy food) to choose from. When I’m not in school I am working. At work, I am always
surrounded by temptation. At the same plaza as I work in there is a Starbucks, a Jack in the Box, an ice
cream shop, a Chinese place, and Safeway which has sandwiches and fried food.
Day 2 is my leisure day(Rare) or in other words, lazy day. On this day I wake up at around 10 am. I eat, I
do some chores and I rest some more. My lowest calorie intake is on this day due to the fact that I am either
doing chores/homework or using my time to sleep.
Day 3 is my typical holiday diet. This includes New Year’s, Christmas, and birthdays. As a traditional
Mexican family, my mom prepares typical Mexican dishes like tamales, posole, mole, tostadas, tacos, etc.
Can I say no to those foods? Heck no! First of all, they are delicious, obviously, I’d want to eat them, but
mostly because If I were to deny those foods I’d be denying like denying about my own culture. Some
people are very serious about their traditions and my mom is one of those people.
Day 4 is my fantasy day. This is all the stuff I’d love to eat for a whole day which mostly consists of junk
fast food like doughnuts, cake, burgers, fries, pie, soda etc. This day is the representation of an American
diet, a diet high in fats, sodium and calories(leading reason for overweight and obesity in this country).
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!
Summer 2017
71200 3 Units
MTWTh 10:30 – 12:35 PM
RIDDELL
Day 5 is me trying to be healthy. On this day I try to have an equally balanced diet including fruits,
Protein (grams)
DESCRIPTION DAY 1: DAY 2: DAY 3: DAY 4: DAY 5:

TYPICAL LEISURE HOLIDAY FANTASY HEALTHY
Target/limit 46 46 46 46 46
Intake 89 74 67 52 93
Protein (% calories)

Target/limit (Based on 10% 10% 10% 10% 10%

2,000 calorie intake)
Intake 17% 15% 12% 8% 25%
vegetables, protein, grains, etc. The diet is not perfect but it does hit each food group at an average level.
Protein
Protein Intake
100 The following data shows the amount of protein I consumed
the 5 days. As you can see the target or limit amount of
protein I should be consuming daily is about 46 in grams and
75
take 10% of my total calorie intake(based on a 2,000 calorie
intake). On each day I seem to be hitting that target specially
50 on Day 5 due to things I am eating such as eggs, lentils,
brown rice etc. My lowest intake is on day 4 my fantasy day.
On this day my only source of protein comes from burgers
25 and cookies which is not the way to receive your protein
from. In order to increase my protein intake I must reduce my
0 sodium intake. You can modify your diet by switching such
Day 1: Typical Day 3: Holiday Day 5: Healthy things as peanut butter with fruits instead of chocolate/
caramel, eating greek yogurt instead of regular yogurt, eating
Target/limit Intake eggs instead of cereal, and snacking on seeds and nuts instead
of chips and chocolate.
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Summer 2017
71200 3 Units
MTWTh 10:30 – 12:35 PM
RIDDELL
Grains (ounces)

Target/limit 6 oz 6 oz 6oz 6oz 6oz
Intake 10 oz 5 oz 6 oz 6 1/2 oz 3 1/2 oz
Grains
Grains
10 The daily target for grains is a 6 ounces. I hit the target
for day 1, 3, and 4, but surprisingly I didn't hit it for day
5. You’d expect that Day 5 I’d be on point which food
8
group but it so happens that I consumed 3 1/2 ounces of
grains instead 6. Looking back at what I ate on that day I
5 can see that my source of grains that day came from
carrots, brown rice, and oatmeal. Before this analysis I
thought I was hitting that target which just this portion of
3 foods. According to choosemyplate.gov in order to
increase my grain intake I must substitute a whole grain
0 product for a refined product such as whole wheat bread
Day 1: Typical Day 3: Holiday Day 5: Healthy for white bread. Other things I can do are
•Adding whole grain flour when making cookies
Target/limit Intake •Whole grain popcorn
•100% whole grain snacks
• Brown rice or wheat pasta instead of regular
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Summer 2017
71200 3 Units
MTWTh 10:30 – 12:35 PM
RIDDELL
Vegetables
Vegetables (Cups)

Target/limit 2 1/2 2 1/2 2 1/2 2 1/2 2 1/2
Intake 1 3/4 1/4 1 1/2 3/4 3
Vegetable intake
4
2 According to my 2,000 calorie intake I should be consuming

2 1/2 cups of vegetables daily. I never hit that target except
for Day 5 obviously. Looking into my diet I can see that on
1 day 5 I had lots of carrots and celery compared to the rest of
the days where I had little to nothing incorporated in my diet.
0 Do I like vegetables? I mean they are okay. Would I want to
Day 1: Typical Day 3: Holiday Day 5: Healthy eat them everyday and all day? No.
But there are easy ways to incorporate vegetables into your
Target/limit Intake daily meals. For example I could added minced veggies on
my scrambled eggs, or add veggies to my fruit smoothies, still
get the same delicious fruity sweet taste with the veggies in it too.
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Summer 2017
71200 3 Units
MTWTh 10:30 – 12:35 PM
RIDDELL
Fruits
Fruits(Cups)

Intake 2 4 0 1 2
Fruits
4
The amount of cups of fruits I should be consuming daily

3 is 2. Based on the data we can see that I only hit that target
on Day 1 and Day 5. When examining these days I can see
that on Day 1 and day 5 I consumed the same amount of
2
fruits because I ate the same thing: Fruit smoothie, greek
yogurt with fruit and orange juice. On Day 3 I didn’t have
1 any fruit due to the traditional meals we eat that don't
include fruit in them. I feel like typically I do have a good
intake of fruit. I love fruit, and I love to snack on it. It is
0
Day 1: Typical Day 3: Holiday Day 5: Healthy an easy snack, just pop a peach or an apple in your bag
and you are ready to go.
Target/limit Intake
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Summer 2017
71200 3 Units
MTWTh 10:30 – 12:35 PM
RIDDELL
Dairy(Cups)

Intake 2 1/4 2 2 1/4 1 2
Dairy
Dairy
4
Based on the data you can see that overall my dairy
intake is low even for day 5. The only source of dairy is
3 from either yogurt, soy milk or regular milk with my
cereal. Dairy is essential for bone health, so increasing
my dairy intake is a must. I can incorporate dairy into my
2
life through milk, cheese, yogurt, and frozen deserts.
Ex. Milk with cereal, yogurt with fruit, cheese with
1 sandwiches etc.
0
Day 1: Typical Day 3: Holiday Day 5: Healthy
Target/limit Intake
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Summer 2017
71200 3 Units
MTWTh 10:30 – 12:35 PM
RIDDELL
Oils (tsp.)

Intake 9 2 3 6 0
Oils
Oils
10
Oils are fats in the form of liquid. there are many types of
oils such as canola oil, sunflower oil, corn oil, olive oil.
7 1/2 Foods like nuts, avocados, olives, and some fish. We don’t
need much oil in our body, in fact most of it we get from
foods like the ones stated previously. The limit of oil
5 intake I have is about 6 teaspoons. Based on the data
shown above we can see that I reach or surpass my oil
2 1/2 intake on day 1 and 4. Day 1 is my typical school and
work day where I consumed a lot of friend and oily fatty
things like chips, nuggets, potatoes etc.
0 On day 4 goes the same, diet packed with things such as
chips, fries, and burgers.
Target/limit Intake Notice on Day 5 I had no oils at all. This due to the fact
that I stayed away from those oily processed food and
brought in healthy foods such as fruits and vegetables.
Page 15
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Summer 2017
71200 3 Units
MTWTh 10:30 – 12:35 PM
RIDDELL
Sodium
Sodium intake

Target/limit 2300 2300 2300 2300 2300
Intake 3769 2462 2368 2793 2046
Sodium is already in our foods, especially in prepackaged

Sodium
foods, ready to eat, or restaurant foods. The main reason I
4000 have such a high sodium is for the same reason I consume
a lot of prepackaged foods. On day 4, my diet only
3000 consisted of foods high in sodium like fries, burger,
cookies, brownies etc. In order to maintain a healthy
sodium intake I must do two things:
2000 1. Look at the nutrition facts label posted on the item.
2. Stay with fresh foods
1000
0
Target/limit Intake
Page 16
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Summer 2017
71200 3 Units
MTWTh 10:30 – 12:35 PM
RIDDELL
Conclusion / Reflection
Before doing this analysis I was not aware about the nutrient deficiency I was going through. I am
almost low on everything including dairy, protein, vegetables, and fruits. On the other hand I am
extremely high when it comes to my sodium, trans fat and sugar intake. All these factors and little
exercise have led my overweight. At this rate I will obese in no time. Being overweight or obese can
put me at a high risk of diseases such a diabetes, hypertension, heart disease, gall bladder disease and
even some cancers. On the other hand having a nutrient rich diet can reduce my risk for diseases,
keep me at a healthy weight, looking good and feeling good emotionally.
I personally have suffered from depression having therapy may or may not be the solution and
taking antidepressants that only hide the problem don't solve the problem. Along with therapy there
is a natural way to cure depression, and that is by changing your diet. Studies have shown that
deficiencies in nutrients such as vitamin B, folate, iron, zinc, and iodine can lead too depression.
Nutrients such as the ones stated previously help the brain playing a critical role in brain function.
According to studies, people with a low folate levels have only a 7 percent response to treatment with
antidepressants. People who’s diet have a healthy intake of folate have a response of 44 percent.
(Hyman)That is why now psychiatrists are now prescribing folate supplements to treat depression.
Overall this assignment was very eyeopening for me, my next step is to create a plan in where I
increase my nutrient intake and reduce my sugar, fat, sodium intake.
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Summer 2017
71200 3 Units
MTWTh 10:30 – 12:35 PM
RIDDELL
Page 18
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Summer 2017
71200 3 Units
MTWTh 10:30 – 12:35 PM
RIDDELL
Attachments
BMI Chart
In depth
description of
nutrient
intake
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Summer 2017
71200 3 Units
MTWTh 10:30 – 12:35 PM
RIDDELL
Page 20
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Summer 2017
71200 3 Units
MTWTh 10:30 – 12:35 PM
RIDDELL
Target and intake for each of the food groups
Page 21
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Biology 103– Nutrition

Nutrition Analysis Lab

Gender Age BMI Life Description / Attributes

Step 1: Create a Super tracker account

Day 1: Typical School Day & Work day

Breakfast: Banana Oatmeal Smoothie

Item Description Calories Food Group(s)

Cheese Itz Cheese crackers 303 Grains

Day 2: Leisure Day

Breakfast: Pancakes, Hot chocolate

Item Description Calories Food Group(s)

Intake 27g 32g 2462g

Popcorn Corn 113 Grains

Banana Fruit 105 Fruit

Item Description Calories Food Group(s)

Tortilla Grains Added Saturated

Intake 126g 35g 2368g

Day 4: Fantasy Day

Item Description Calories Food Group(s)

Soy Milk Soy 108 Dairy

Oysters shellfish 103

Chocolate Status: High High High

Day 5: Healthy Day

Item Description Calories Food Group(s)

Soy milk Soy 108 Dairy

Egg Hard boiled egg 142

Celery Celery 16 Protein

Greek yogurt Dairy

Orange Juice Oranges 122

Grains Status: Good Good Okay

Chiken Breast Chicken 138 Protein

Typical Work Goal

• 3 meals • 3 meals • 3 meals

Calorie intake (Day 1-4)

0 650 1,300 1,950 2,600

DESCRIPTION DAY 1: DAY 2: DAY 3: DAY 4: DAY 5:

DESCRIPTION DAY 1: DAY 2: DAY 3: DAY 4: DAY 5:

Target/limit (Based on 10% 10% 10% 10% 10%

Intake 17% 15% 12% 8% 25%

DESCRIPTION DAY 1: DAY 2: DAY 3: DAY 4: DAY 5:

Target/limit 6 oz 6 oz 6oz 6oz 6oz

Intake 10 oz 5 oz 6 oz 6 1/2 oz 3 1/2 oz

Page !11 of !21

DESCRIPTION DAY 1: DAY 2: DAY 3: DAY 4: DAY 5:

Target/limit 2 1/2 2 1/2 2 1/2 2 1/2 2 1/2

Intake 1 3/4 1/4 1 1/2 3/4 3

2 According to my 2,000 calorie intake I should be consuming

DESCRIPTION DAY 1: DAY 2: DAY 3: DAY 4: DAY 5:

The amount of cups of fruits I should be consuming daily

DESCRIPTION DAY 1: DAY 2: DAY 3: DAY 4: DAY 5:

Intake 2 1/4 2 2 1/4 1 2

DESCRIPTION DAY 1: DAY 2: DAY 3: DAY 4: DAY 5:

DESCRIPTION DAY 1: DAY 2: DAY 3: DAY 4: DAY 5:

Target/limit 2300 2300 2300 2300 2300

Intake 3769 2462 2368 2793 2046

Sodium is already in our foods, especially in prepackaged

Target and intake for each of the food groups

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