- When you scroll down while in the ‘Diary’, notice that some nutrients have a box next to them that say ‘No Target’ in light grey.
a. Leave the ‘alcohol’ one blank unless you drink and are over 21. For women, 14 g is one drink. For men 28g is two. This is the maximum you are allowed per day according to some research. Click the ‘No Target’ box next to ‘alcohol’, check ‘Use Custom Values’ and add 0 for Daily Target and one of the above for the maximum. Click ‘Apply’.
b. Leave the ‘caffeine’ one blank unless you consume caffeinated beverages which can include coffee, soda, tea, energy drinks. Click on ‘No Target’ and check Use Custom Values’. Add 0 for Daily Target and 95 mg max which is equivalent to one cup of coffee. Click ‘Apply’.
c. Change ‘Sugars’ which is under Carbohydrates. Click on the box next to sugars, check ‘Use Custom Values’, put 0 for Daily Target and 0 for maximum. Click ‘Apply’. (Keep in mind they do put natural sugars in this category which is fine if it comes from fruit, for example. We are really wanting to look at added sugars, like in soda.)
d. Change ‘monounsaturated fat’. If you are female, 26g is the Daily Target and 33g is max. Males: 26g Daily Target. and 44g max. Again click on ‘No Target’ and click ‘Use Custom Values’. Click ‘Apply’.
e. Change ‘polyunsaturated fat’. Female 9g Daily Target, 16g max. Male 9g Daily Target, 22g max. Click on ‘No Target’ and the ‘Use Custom Values’. Click ‘Apply’.
f. Change ‘cholesterol’ to: 0 Daily Target and 200mg max. Click on ‘No Target’ and ‘Use Custom Values’. Click ‘Apply’.
- Do a ‘diet diary’ for 3 days. Include ALL foods, liquids, supplements including water, soda, alcohol, protein powder, etc. Click on ‘Add Food’ to add foods. There is a tab for
supplements when you click on ‘Add Food’. If you cannot find the exact match for a food or supplements, find something that is close. DO WITHIN ONE WEEK OTHERWISE YOUR DATA WILL NOT BE SAVED. I think you can go beyond a week, but you will have to pay for it.
- Add exercise – the tab is next to the ‘Add Food’ tab.
- VERY IMPORTANT! Click on ‘Mark Day Complete’ when you finish each day. To find this, there are 3 vertical dots on the upper right of a diary day.
- DO A SCREENSHOT OR TAKE PICS or SEND A COPY OF THE 3 DIARY PAGES somehow. Make sure the quality is really good so I can see it. Yes, it must be the entire page.
- After all 3 days are completed, go to ‘Trends’ at the top of the screen.
a. Trends Nutrition Report. Click on this.
b. There is a dropdown box that says ‘All days’. Change this to ‘Completed days’. If you use ‘all days’ it will take into consideration the 4 days that you didn’t enter for the week.
c. DO A SCREENSHOT or take a pic or SEND A COPY SOMEHOW OF THIS PAGE along with the 3 diet diary days. Yes, I must see the entire page.
- Answer the following questions based on the Nutrition Report. There are 6 categories on the Nutrition Report page: General, CHOs, lipids, protein, vitamins, minerals – this is where you get the information for the questions.
a. Which nutrients are in red? List ALL nutrients in red, not just the categories. For example, you might have polyunsaturated fats, caffeine in red. Which foods made you go above the DRI? Hover over the red and it will show the foods.
b. Which are in yellow? For example, you might be low in lysine and cystine and zinc. What foods could you eat to get to your target? DO NOT USE FOODS THAT YOU ALREADY ATE. Do list foods you would eat though. You can look in your notes or go to websites such as whfoods.com. Do NOT include supplements.
c. How do you feel about your average calorie intake? This can found in the ‘Consumed’ circle. Do you need to change the amount of calories you eat? If so, how? For this assignment kcal and cal/calories are the same.
There’s more below….
d. If you hover over the circle that says ‘consumed’ with kcal in the middle, it will show you the calories consumed for CHOS, fats, protein, and alcohol. What was the average calories for each? What is the % for each? Are these in the AMDR target range? The AMDR was discussed in lecture.
e. Do you need more exercise?