FSM 159 Nutrition – iProfile Project Review Questions
Once you have input a minimum of three days of food diary – complete the answers to the questions below using the information from your book, iProfile in general and your completed iProfile Reports.
You may type your answers on this form, save and submit it via the submission link.
1. What is the three-day average percent of the total calories you consumed is from carbohydrates? (Macronutrient Distribution Report)
2. How does this compare with the DRI recommendations for Acceptable Macronutrient Distribution Ranges (AMDRs) for carbohydrate?
3. Using the Intake Compared to DRI report, what is your total fiber intake?
4. How does your intake compare to your recommended for fiber?
5. Explain the difference between soluble and insoluble fiber? List 3 examples of food sources for each that you documented in your iProfile.
6. Define complex carbohydrates. List 3 foods from your Food Journal that are sources of complex carbohydrates
7. Define simple carbohydrates. List 5 foods from your food diary are simple carbohydrates?
8. What percent of the total calories you consumed, is from protein? (Macronutrient Distribution Report)
9. How does this compare with the DRI recommendations for Acceptable Macronutrient Distribution Ranges (AMDRs) for Protein?
10. List the top three sources of non-animal protein that you consumed from your iProfile (Intake Spread Sheet)
11. List the top three sources animal protein that you consumed from your iProfile (Intake Spread Sheet)
12. What average percent of the total calories you consumed is from total fat? (Macronutrient Distribution Report)
13. How does this compare with the DRI recommendations for Acceptable Macronutrient Distribution Ranges (AMDRs) for fat?
14. Using the Intake Compared to DRI how many grams of your fat intake is coming from saturated fat?
15. What foods do you typically consume that are high in saturated fat? (Intake Spreadsheet)
16. List the dairy products in your diet and indicate if they are high or low fat? (Intake Spreadsheet)
17. What types of foods are typically high in Trans fats? (Book information or if available Intake Spreadsheet)
18. Looking at all three days of your food intake, which foods are high in omega-3 fatty acids? What could you add to your diet to boost your omega-3 fat intake? (Intake Spreadsheet)
19. What is the average number of teaspoons of fat you consumed? First find out how many total grams of fat were consumed (refer to Intake Compared to DRI report). Next calculate teaspoons of fat.
Calculate how many teaspoons of fat you consumed (1 teaspoon = 5 grams of fat).
_____g fat /5 = _____teaspoons of fat consumed
20. What is your average intake for calcium in mg. (Intake Compared to DRI report)?
21. What is your DRI recommendation for calcium? Compare your actual intake found on the 3-day average Intake with your recommended intake – what percent of calcium are you consuming? (Intake Compared to DRI)
22. What are the top three foods providing calcium on your food record? (Intake Spreadsheet)
23. What is your average intake for vitamin D in ug? (Intake Compared to DRI)
24. What is your recommendation for vitamin D? Compare your actual intake found on the average Intake with your recommended intake – what percent of vitamin D are you consuming?
25. What is your average intake for Folate (Folic Acid) in ug? (Intake Compared to DRI report)?
26. What is your recommendation for Folate (Folic Acid)? Compare your actual intake found on the average Intake with your recommended intake – what percent of Folate are you consuming?
27. Look up your Folate (Folic Acid) intake? What are the top three foods providing Folate on your food record?
28. What is your average intake for iron in mg (Intake Compared to DRI report)?
29. What is your recommendation for iron? Compare your actual intake found on the average Intake with your recommended intake – what percent of iron are you consuming.
30. What are the top three foods providing iron on your food record? (Intake Spreadsheet)
31. How do low intakes of iron over a long period of time affect your body and health?
32. What is your recommendation for sodium in mg? How does that compare your actual intake (Intake Compared to DRI report)?
33. Look up your Sodium intake. What are the top three foods providing sodium on your food record? (Intake Spreadsheet)
34. Using your vitamin and mineral intakes, list the vitamins and minerals that you consumed less than 25% (Intake Compared to DRI)
35. Referring to question #34 – in general do you believe that you normally consume less than recommended of these vitamins or minerals on a regular basis? Explain you answer
36. Compare your average calorie intake with the recommended calorie intake for your height and weight. (Refer to Energy Balance report) Should you be gaining, losing or being at a stable weight?
37. One pound of fat equals 3500 calories. How much weight would you gain/loss in 4 weeks based on your average calorie intake compared to your recommended calorie intake? Your answer should be exact.
38. Do you feel that the level of activity you chose for this project in the beginning was accurate? Do you feel that your intake for this project was accurate? (if the answer for either/both are no, explain why)
39. Refer to your MyPlate Report. How does your actual intake compare to the MyPlate Recommendations?
40. Do you take any vitamin/mineral supplements? If yes complete a, b and c below. If no, complete a. below
a. List the total average percentages of Vitamin A, D, E, K and C – Minerals Iron, and Zinc and that you consume each day from food? (from your Intake Compared to DRI)
b. List percentages of A, D, E, K and C – Minerals Iron, and Zinc found on your vitamin supplement labels to each of the above vitamins;
c. Add the above – now what is the average percentage you consume of each vitamin per day?
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