1. Record 3 days of food, fluid intake AND exercise or physical activity.

Total
steps count for activity if you use a type of activity recorder. MUST include
your 3 days of intake for credit. 4 points

2. Include the following charts/graphs/reports: Bar graph, recommendations,

3. Did you consume more OR less calories on each day than what is
recommended? Provide each day’s calories comparison. Day 1: actual calorie
intake vs recommended, Day 2, Day 3. Do you think the calorie feedback is
accurate, yes OR no? Do you think the feedback is helpful, yes OR no? 5
points
Recommended Caloric Intake: 1890.85
Day 1: Less-1640 (-250.85)
Day 2: Less-1300 (-590.85)
Day 3: Less-1631 (-259.85)
I think that the feedback is pretty accurate. The last few days have been
very chaotic and I haven’t had much of a choice except on the go foods. I know
 that I am around the area to deficit 1000 calories from my maintenance intake, so
overall I’d say it’s accurate and definitely helpful!
4. Did you meet the Carb, fat, and protein guidelines each day, yes OR no for
each day? List each day 1 - 3. Provide your carb, fat, and protein
recommended vs actual ingestion for each day. 6 points
Guidelines: Protein: 83.43 Carbs: 259.99 Fat: 58.83
1. P: 58g C:180g F: 83g
2. P: 51.63g C:117.21g F: 71.02g
3. P: 52.36g C:271.19g F:42.55g
I did not meet the guidelines! I’m not surprised however, as I mentioned it has
been a very chaotic week. The third day was the closest I got to actually doing good on
my macros. Overall I need to consume more protein and less fat, and it’s very apparent
in a consistent manner.
5. List a micronutrient AND a macronutrient you were low on each day(a
different micro/macro for each of the 3 days) and provide 2 foods that would
help you reach that goal. If you were not deficient in either on a given day pick
any micro and macro and provide two food sources that are high in that micro
or macro nutrient. 6 points. Example, if you were low on potassium and
carbs. Avocado and potato.
Day 1: Vitamin A and Protein: a sweet potato and chicken breast could solve my
problem for the day
Day 2: Carbs and Iron: A Spinach smoothie with pineapple, mango, and peach
would get both of these up.
Day 3: Fat and Vitamin D: A fortified breakfast cereal and a handful of mixed
nuts.
6. Did you meet your fiber and water recommendation for each day, list
amounts for each day.. List actual vs recommended. What are 3 foods that are
high in fiber and are not processed? 9 points
I only met my water and fiber intake goals on day 3. The days before were 60% and 55%
on water and 37% and 72% fiber. Beans, nuts, and apples are all good foods when you’re
looking for more fiber!
7. How did your daily intake compare to the MyPlate recommendations daily for
each food group? List recommendations vs actual intake for each MyPlate
category. List all 3 days. If you don’t consume dairy it does not have to be
included. 3 points

Grains Veggies Fruits Protein

Day 2 0.0 1.2 0.0 5.9

Day 3 6.1 2.5 0.8 3.9

Recommendations 6.0 oz 2.5 cup 1.5 cup 5.0 oz

8. What did you find to be helpful or interesting about the feedback. List 3
items. Examples of something to list could be water intake, fat/carb/protein
intake, lack of or too much of a vitamin/mineral, fiber intake, etc.. 3 points
I found out that I really need to learn how to get more vitamins in. More fresh fruits and
veggies are a must in my diet due to how little of every B vitamin I’m getting. Although
these three days were very busy and not what I normally have, it’s still a great lesson to
know to be better prepared for these days. I definitely need to watch my water intake. I
need at least 100 oz a day to be up to par and I need to slowly drink more and more until
I’m finally up there. Vitamin A is something I also thought I was getting a lot of but it
turns out that I’m not! Sweet potatoes are my favorite source of vitamin A so I’ll be
doing my best to incorporate more of those.

9. Did you meet, NOT meet, OR exceed guidelines for sodium AND potassium
each day. Provide actual vs recommended for each day. The reason this is
asked is because high blood pressure is a huge issue in the United States.
Being obese or overweight, chronically stressed, lack of sleep, AND high
sodium intake with low potassium intake chronically are common causes.
Also, provide 3 foods that are high in potassium OR items you identified in
your food log that are high in sodium. 9 points
I did not meet or exceed the guidelines for sodium. The closest I got to
hitting sodium was 2330 in one day. My potassium was exceeded on one day at
2,778. Each other day I didn’t exceed it and I didnt actually come anywhere close.
It was 404 and 14. The stark difference is almost shocking, but I understand
where it came from. Chick fil A fries definitely are one of the highest things I ate
full of sodium. Bananas are a great source of potassium alongside oranges or a
few other fruits.