Security through obscurity examples

The diet analysis is an important project. The project requires 3 steps -

1. Getting the data. This requires keeping a food log, entering the food in the Nutricalc program, and getting the correct print out. Since this is the basis of the project, this part is due by March 3, 2018. It can be submitted at any time

2. Using the data obtained above to write and submit Part 1

3. Using the data obtained above to write and submit Part 2

Please read the directions for the diet analysis. Here are the directions related to data gathering:

You will need the NutriCalc diet analysis software available with the purchase of your access code with your textbook. You are not to use other meal tracker systems on the internet (i.e. MyFitnessPal, SuperTracker, etc.) as these will not generate the sophisticated reports you will require to complete your project. If you do this project using another software you will not receive credit for the work!

You will need to keep a food diary for 3 days. Use the instructions for keeping the diary. You will collect food, beverage, and behavioral data for the food log. You will use a provided food record form that is available in the Diet Analysis Link. Do not use the one in the nutricalc program. Handwritten records are fine, you are welcome to simply scan them for submission.

Once you have collected the record you will then set up a profile in the NutriCalc program. There is a short tutorial video provided when you are on the front page of the NutriCalc program. Note: DO NOT SET UP PROGRAM FOR WEIGHT LOSS. If weight change is needed, you can talk about this in your paper, but this project is to assess your diet needs in the current time and with your current weight.

After you have set up the profile you will then be able to enter the foods and beverages you consumed over the 3 day period. Make sure to save your work frequently

Step 1: Keeping an accurate food log is the first step.

1. Keep a food diary for 3 days- 2 week days and 1 weekend day (consecutive days). Choose days that are fairly typical of your intake so that you can better understand your usual diet. In other words – don’t record on days that you are sick, your birthday, when you don’t have any food in the house, etc.

Carry the food record with you and record everything or eat or drink

Record immediately after eating with as much detail as possible

Be accurate with portion sizes - this is IMPORTANT. Refer to the tools in Chapters 1 and 2 to help determine serving size.

Do not include vitamin and mineral supplements since you are looking only at food intake. Similarly, do not record vitamin waters and energy drinks with added vitamins.

If you take a protein supplement or drink protein shakes, include these as they will influence calorie and macronutrient intake

You need to record your intake on the Diet Diary Form

be very detailed in the description of what you ate. It will be easier to do the analysis if you keep good records of everything that you eat and drink.

record the meal and time you ate – you decide what the meal is. If you get up at noon on Saturday and you eat – that might be your breakfast and it might be lunch

record the food/beverage in as much detail as possible and the portion. You do not have to record method of preparation unless it will affect the food. For example - a pop tart is the same if it is toasted or not. But chicken is different if it is fried or baked.

Record the portion size – accurately. Again – tools in chapter 1 and 2.

Record where you were, who you were with, and what you were doing when eating. For example, you might have been alone at kitchen table reading your nutrition book, or in the lunchroom at work with co-workers, or you might be with friends watching TV

Rate your hunger on scale of 1= not hungry and 5 = famished

Assess how you were feeling (bored, happy, stressed, rushed, etc.)

Estimate how long it took you to eat.

Next Step: Use NutritionCalc Plus http://nutritioncalc3.mheducation.com/ncplus3/ -

a. Set up your profile.

b. CHOOSE WEIGHT MAINTENANCE – do not choose weight loss.

c. Carefully choose your physical activity level. There are athletes who practice 4 or more hours a day. They are very active. Make sure you consider the time that you sit with school work, computer, car, TV etc. Do not over estimate your activity

Enter your food

Sometimes you might not be able to find exactly what you ate. Try to pick something that comes close. You might also try putting in the ingredients. After you have entered all of your information, you need to print out your reports.

Recipes and custom foods can be entered as well – please review the tutorial for assistance – caution: if you add recipes make sure to double check the MyPlate report to verify that the servings of the components of your recipe have been added to this report.

VERY IMPORTANT: Check over your reports. If calories are very high or low, make sure you entered the right amounts. 15 French fries is different than 15 servings of French fries! In general - if females find their intake over 2500 or if males are over 3500, recheck your work. Also, if calories are very low (intakes less than 1500 calories a day), make sure you recorded everything that you ate and that these are usual days.

If you have any questions or problems - please contact me early!

The Reports or printouts that you need:

When you have entered all of your food data in the program, go to the Reports. Choose the 3 days that you have recorded. Save these reports in PDF - the Bar Graph, Calorie Assessment, and MyPlate report