Nutrition Lab

Question 1 – Kilocalories and EER (from the Actual intakes vs. Recommended intakes report)

Review and compare the EER and your caloric intake. List your actual intake and the recommended intake. Was your caloric intake above or below the recommendation. How does your caloric intake relate to the EER? Referencing this information, should you increase, decrease or keep your caloric intake the same, and why?

List your dietary actual intake and the recommended intake. Was your caloric intake above or below the EER? How does your caloric intake relate to the EER, should you increase, decrease, or keep your caloric intake the same and why?

Question 2 – Refer to the MyPlate Report- Grains

How many servings of grains are recommended and how many servings did the diet contain? Did the diet contain sufficient whole grains? If any grains were lacking, identify (the number of servings lacking in the diet) excellent sources of grains. 

Enter the number of servings of grains from the diet and contrast with the recommendation. If grains are lacking identify excellent sources, if grains are in abundance identify the excess from the diet.

Question 3 – Refer to the MyPlate report -fruits

How many servings of fruits are recommended and how many servings did the diet contain? Did the diet contain sufficient whole fruits (fruit juice lacks fiber and fruit drinks are mostly sugar)? If any fruits were lacking, identify (the number of servings lacking in the diet) excellent sources of fruits (not already in the diet)

Enter the number of servings of fruits from the diet and contrast with the recommendation. If fruits are lacking identify excellent sources (focus on variety and whole fruits), if fruits are in excess, identify which could be eliminated.

Question 4 – Refer to the MyPlate report- vegetables

How many servings of vegetables are recommended and how many servings did the diet contain? Did the diet contain a sufficient number and variety of vegetables? If any vegetables were lacking, identify (the number of servings lacking in the diet) excellent sources of vegetables with an emphasis on variety (leafy greens, reds and oranges, starchy vegetables, beans, etc…).

Enter the number of servings of vegetables from the diet and contrast with the recommendation. If vegetables are lacking identify excellent sources, if vegetables exceed the recommendations identify the excess from the diet.

Question 5 – Refer to the MyPlate report-milk and dairy

How many servings of milk are recommended and how many servings did the diet contain? Did the diet contain a sufficient number of servings of milk and dairy? If any servings of milk were lacking, identify (the number of servings lacking in the diet) excellent sources of dairy. Please remember this is an assignment, so while you may not consume dairy for whatever reason, the purpose of the assignment is to identify nutrient dense selections within the food group. 

Enter the number of servings of dairy from the diet and contrast with the recommendation. If servings of dairy are lacking identify excellent sources, if servings of dairy are in abundance identify the excess from the diet.

Question 6 – Refer to the MyPlate report- proteins

How many servings of proteins are recommended and how many servings did the diet contain? Did the diet contain a sufficient number of servings of protein from a variety of sources (meats, poultry, seafoodh, legumes, nuts,soy, and eggs)? If any servings of proteins were lacking, or the variety was lacking, identify (the number of servings lacking in the diet) and suggest excellent sources of protein. 

Enter the number of servings of proteins from the diet and contrast with the recommendation. If proteins are lacking identify excellent sources with an emphasis on variety, if proteins are in abundance identify the excess from the diet.

Question 7 – Acceptable Macronutrient Density Range- Protein- refer to calories and fat sources report

What percentage of the recommended amount of protein did you consume on average per day over the 3 days? (Refer to the Calories and fat sources Report.) Compare the percentage of protein in the diet to the AMDR.  Please note that while high protein or high fat diets may be very popular, the assignment will be graded based on the current recommendations. Again, you may eat whatever you wish to eat, but if you wish to optimize the point value of the assignment, the answers will be based on the current recommendation.

Did the percentage of protein in the diet fall within the AMDR? If yes, note, “within AMDR” if no identify a few specific foods that contributed to the excess or conversely some foods that could be added to increase the protein in the diet.

Question 8 – Acceptable Macronutrient Density Range- Fat -refer to calories and fat sources report

What percentage of the recommended amount of fat did you consume on average per day over the 3 days? (Refer to the Calories and fat sources Report.) Compare the percentage of protein in the diet to the AMDR. 

Did the percentage of Fat in the diet fall within the AMDR? If yes, note, “within AMDR” if no identify a few specific foods that contributed to the excess or conversely some foods that could be added to increase the protein in the diet.

Question 9 – Acceptable Macronutrient Density Range Carbohydrates- refer to calories and fat sources report

What percentage of the recommended amount of carbohydrate did you consume on average per day over the 3 days? (Refer to the Calories and fat sources Report.) Compare the percentage of carbohydrate in the diet to the AMDR. 

Did the percentage of carbohydrate in the diet fall within the AMDR? If yes, note, “within AMDR” if no identify a few specific foods that contributed to the excess or conversely some foods that could be added to increase the carbohydrate in the diet. It is unlikely that you need more refined grains or sugar in the diet, if more are needed focus on nutrient dense selections.

Question 10 – Fiber- Refer to the Actual Intakes vs. Recommended Intakes Report

What percentage of the recommended intake of dietary fiber did you consume on average per day? 

List your actual intake and the recommended intake. Identify food sources of fiber to add or subtract to bring the diet closer to the recommendations. Remember if you are slightly low you may need 1 or 2 sources, if you are significantly low you may need 4 or 5 sources.

Question 11 – Saturated fat- Refer to the Source of Fat table in the Calorie and Fat Sources Report.

Did saturated fat make up more than 10% of your total calorie intake on average? (

Identify the average consumption of saturated fat as a percentage of calories. Was the amount greater than 10%? If so identify food sources which could have contributed to the excess. If consumption was less than 10 percent, simply note, less than limit. 

Question 12- final thoughts

In browsing through the reports, was there anything that surprised you about your nutrient intake? Discuss below why you were or why you were not surprised by what you have read about your nutrient intake in the MyDietAnalysis reports. 

If you feel your diet is already balanced, describe how you accomplish your balanced intake and when you began eating this way. (Discussion should be about 300 words)