Www choosemyplate gov supertracker default aspx

3 Day Food Record Instructions

1. Completely fill out 3 days of Meal Tracking Worksheets (see instructions which begin on page 4 of this document)

a. Record all food and beverages eaten in the left column i. Include what and how much you ate (you will need to measure

what you ate, either by cups or a scale, by determining from the nutrient label or by making a good educated guess if no measuring tools are available)

b. Sort each food in to the correct food group in the middle column c. Total the ounces or cups for each food group in the right column

i. DO NOT use the values generated by SuperTracker – you need to calculate these on your own

d. Record your physical activity in the right column e. Assess how you did for the day at the bottom of the page

2. Enter your food and physical activity information into SuperTracker at www.myplate.gov.

a. Generate a ‘Food Groups & Calories Report’ b. Generate a ‘Nutrients Report’ c. Generate a ‘Physical Activity Report’

3. Write short answers to the questions below (keep answers to about 2 pages total) Save your answers in a Word document titled (yourname_dietanalysisquestions):

a. Discuss your actual intake compared to the ‘Food Groups & Calories Report’ recommendations. Which groups do you need to eat more of? Which groups are you meeting the recommendations? Which groups are you getting too much of?

b. Discuss your actual intake compared to the ‘Nutrient Intake Report’ recommendations. What vitamins, minerals, and other nutrients are you low in? What vitamins, minerals, and other nutrients do you consume too much of?

c. Discuss the quality of the foods you ate. Are you getting enough variety within each food group? Are you eating several different colors of fruits and vegetables? Are you eating whole grains? Are you eating low-fat dairy and lean meats instead of higher-fat versions? Are you including nuts, seeds, and beans in your diet? Are you limiting added sugars?

d. Discuss the portion sizes of the foods you ate. Did you find that you had difficulty estimating your portion sizes? Did you find that you were eating more or less than a typical serving size?

e. Discuss the quality and number of snacks you ate. List the snack that you ate. Are they contributing to the overall quality of the diet? Are they providing extra unnecessary calories? Are they providing unnecessary added fats (or the wrong type of fats) and sugars?

f. Discuss the quality and number of beverages you drank. Are you drinking enough water and milk? Are the beverages you drank contributing to the overall quality of the diet? Are they providing extra unwanted calories or added sugars? Are they providing other unnecessary substances, such as caffeine, alcohol, too much vitamins and minerals, etc?

g. Provide specific and realistic recommendations about how you can improve the overall quality of your diet. I encourage you to use your textbook, lecture notes, and www.myplate.gov website to gather your recommendations.

http://www.myplate.gov/
http://www.myplate.gov/
2

h. Discuss the type and amount of your physical activity recorded on your ‘Physical Activity Report’.

i. Provide specific and realistic recommendations about how you can improve your physical activity.

j. Discuss your food intake and physical activity compared to your ‘My Daily Food Plan’ recommendation. Is your food intake below or above your energy needs? Will this cause weight loss or weight gain?

k. Provide specific and realistic recommendations about how you can improve the balance between food and physical activity (energy balance).

4. You will turn in two Word documents in Blackboard Learn. You can print and scan to turn in as a PDF, copy and paste the requested material into a word document, or use Ctrl+Print Screen and then copy into a word document.

a. The first saved as (yourname)_dietanalysis will include: i. My Daily Food Plan worksheet for 3 days ii. 3 days of ‘Food Groups & Calories Reports’ iii. 3 days of ‘Nutrients Reports’ iv. 3 days of ‘Physical Activity Reports’

b. The second saved as (yourname)_dietanalysisquestions will include: i. Typed questions and answers to the questions

5. Use the rubric as a resource when completing this project to ensure you will get full credit.

3

3 Day Food Record Computer Instructions To complete this assignment, you will use the USDA’s SuperTracker. The purpose of the dietary analysis project is to provide students with practical experience in estimation and analysis of dietary requirements. Each student will create a nutritional profile, based on individual data such as height, weight, daily food intake, and activity level. By applying concepts learned in class, students will compare their personal profiles to the current U.S. dietary recommendations, and identify possible areas of improvement relating to diet and health. STEP 1: Develop your profile and register

1. Go to the website http://www.choosemyplate.gov/supertracker-tools.html.

2. Choose ‘Daily Food Plans’.

http://www.choosemyplate.gov/supertracker-tools.html
4

3. Click on ‘Daily Food Plan’.

4. Enter your information and hit ‘Submit’.

5

5. Click on ‘Click here to view and print a PDF of a helpful Meal Tracking Worksheet’.

6. Print 3 ‘My Daily Food Plan Worksheets’ to record your food and the amounts you have eaten.

6

7. Click on ‘SuperTracker’.

8. Click on ‘SuperTracker’.

7

9. Click on ‘Create Profile’.

10. Fill in your information in the ‘Personalize Your Profile’ section.

8

11. Complete the information in the ‘Register to Save Your Profile’ section so that you can access your information at a later date (so that you don’t have to complete this project all at once); hit ‘Submit’.

STEP 2: Record food intake and physical activity on the ‘My Daily Food Plan Worksheets’

12. Choose 3 days and begin recording your food intake and physical activity (it is

best to choose 2 week days and 1 weekend day). Be sure to label and date each worksheet. Completely fill out each work sheet (fill in all the columns and rows). The accuracy of the assessment you receive will depend on how well you record your food intake information.

 Write down what you eat (or drink) and the amount you ate (in the left column) at the time you eat it to avoid forgetting things.

 Don’t forget to record snacks and beverages.

 Don’t include any vitamin pills or other supplements. I am only looking at your nutrition intake from foods and beverages.

 Don’t change your eating habits while you are keeping your record. The object of this project is to analyze your current daily eating pattern. You are NOT being graded for the type of diet you consume.

STEP 3: Enter foods into ‘SuperTracker’

Once you have recorded 3 days of food and activity, you are ready to enter the information into ‘SuperTracker’. 13. Go to the website https://www.choosemyplate.gov/SuperTracker/default.aspx.

14. Log in.

https://www.choosemyplate.gov/SuperTracker/default.aspx
9

15. Scroll over ‘Track Food & Activity’ and click on ‘Food Tracker’.

16. Select the date that you recorded your food intake.

10

17. Begin entering food items that you ate for 1 day. Type in the name of the food in the box and hit the enter key (rather than selecting an option from the drop down box that may appear).

11

18. Select the specific type of food you ate.

19. Select the amount and portion size from the drop down boxes. Choose the ‘Meal Time’; hit ‘Add+’.

20. Continue to add all of the food and beverages you ate and drank throughout the day.

12

21. When you are done adding all foods for the day, click ‘View by Meal’.

22. A window should open with your intake broken down by meal.

23. Hit ctrl+print screen making sure the foods you’ve eaten each day are in the

window. Open a Word document and paste the screen in the document. Save this document as (yourname)_dietanalysis. Insert a page break.

24. Change the date and add foods for other days, or you may wait until another day to do this, as long as you have created and saved your profile. After completing

13

day 2 and 3, follow the same instructions to create an image of your intake for each those days. Copy the print screens in your saved Word document.

STEP 4: Analyze your food intake

Once all 3 days of food has been entered into Super Tracker, you will analyze your intake 2 ways. 25. Click on ‘My Reports’ and select ‘Food Groups and Calories’ from the drop down

box.

26. Enter 1 day at a time to view your report. Enter the same date as ‘View Report from’ and ‘thru’; click on ‘Create Report’.

14

27. Export this report, by choosing the Word option. Open your save the report (yourname)_dietanalysis. Copy and paste the report for day 1 in this document. Insert a page break (or a blank page) at the end of the report.

28. Create reports for the other days that you have entered information. Select the date for the next day and click on ‘Create Report’. Export the report as a Word document. Copy the report for day 2 and paste to the document with day 1. Insert page break (or blank page) at the end of the day 2 report. Create a report for day 3 and export as a Word document. Copy and paste day 3 report. Insert a page break (or blank page)

15

29. Click on ‘Nutrient Reports’.

30. Enter the same date as ‘View Report from’ and ‘thru’; click on ‘Create Report’.

16

31. Export this report, by choosing the Word option. Select the date for first day you entered information and click on ‘Create Report’. Export the report as a Word document. Copy this report and paste to the document with the Food Groups & Calories Report. Insert page break (or blank page) at the end of the day 1 report.

32. Create a report for day 2 and 3 and export as a Word document. Copy and

paste to the original document using the same method as above.

17

STEP 5: Enter physical activity into SuperTracker

33. Click on ‘Track Food & Activity’ and select ‘Physical Activity Tracker’ from the drop down box.

34. Select the date that you recorded your physical activity.

18

35. Begin entering the physical activity you did for 1 day. Type in the name of the activity in the box and hit the enter key (rather than selecting an option from the drop down box that may appear).

36. Select the specific type of physical activity you did.

19

37. Enter the duration of the physical activity. At this point, you may enter this same activity on multiple days by putting a check in the box next to the day of the week. Click ‘Add+’.

38. Continue to add all the physical activity you did throughout the day.

39. When you are done adding all the physical activity for the day, you may change the date and add physical activity for other days, or you may wait until another day to do this, as long as you have created and saved your profile.

20

STEP 6: Analyze your physical activity

40. Click on ‘My Reports’ and select ‘Physical Activity’ from the Drop down box.

41. Enter the date of the week; hit ‘Create Report’.

21

42. Export this report by choosing Word option. Copy the report to your saved

document.

43. If you entered information in different weeks, repeat the instructions above to generate reports for all of the days recorded. Copy each report to your original saved document.