Food Diary & Nutritional Self Assessment Paper

Food Diary & Nutritional Self Assessment Paper Food Diary & Nutritional Self Assessment Paper APA Style Pls follow instructions carefully. You will be needed to use my fitness pal to document food intake for three days and continue to write the paper. My height 5’3 and Weight 145 lbs. Whatever questions you have I will answer asap and help with this project ?? nutrition_project_week_3_instructions.docx nutrition_example.pdf use_for_nutrient_analysis.xlsx final_nurs_225_myfitnesspal_instructions.docx ORDER NOW FOR CUSTOMIZED AND ORIGINAL ESSAY PAPERS Instructions for the Written Assignment: Food Diary and Nutritional Self-Assessment Paper* *(This paper is confidential; it is not shared. It is for learning purposes only.) In your written paper, include the following. These are guidelines to help you write your paper, please refer to your rubric to see how you will be graded for this assignment. Your paper must be formatted in APA format. 1. BMI and HAMWI Calculate your weight based on the BMI formula and the Hamwi method. All actual calculations must be present in your paper. • Analyze your place on the BMI and Hamwi scales in terms of health. Based onthese numbers, how healthy are you? • Use at least one source other than your class text to provide documentationand references to support your position. 2. Food Diary Document your food intake for three days. Your paper must include a food diary documenting all food, drink and medications consumed for the three days. Compare your intake of food and nutrients to the recommended RDA. Refer to the nutrient report spreadsheet percentages that you recorded. 1. Provide nutritional information for all foods contained in our food diary including the serving size, amount consumed, total calories, total fat calories, total carbohydrates calories, total protein calories, grams of sodium, vitamins, and minerals in the nutrient spreadsheet. Provide detailed situational information including where you were when you were eating the food, what you were doing, and why you chose to eat what you ate (convenience, habit, intentional, etc.). 2. Where do most of your calories come from fats, proteins, or carbohydrates? Provide examples. 3. Do you see any excesses or deficiencies among any of the nutrients? Explain. 4. What patterns do you see? 5. Would you classify your diet as well-balanced based on this information? Why or why not? 3. Nutritional Analysis of Food Diary Provide an analysis of each nutrient listed on the nutrient spreadsheet: CHO, PRO, Fat, Na, phos, K, calcium, vit A, vit C, and iron.). Each nutrient should be a separate paragraph. Include for each nutrient: 1. What is your RDA? Page | 1 2. How close to the RDA? 3. If you were deficient in a nutrient, provide food choices that would improve your diet for this nutrient. 4. If you had an over consumption of a nutrient, explain what foods caused the over consumption and provide food choices that would improve your diet for this nutrient. 5. Use at least one source other than your class text to provide documentation and references to support your position. 4. Drug/Medication Interactions What medications are you currently taking and what are their nutritional side effects and considerations? Do they need to be taken with food/away from food, at night only, day? If you do not take any medications, determine what medications or supplements you may need to take based on your current diet. Include at least 1 reference to support position. 5. Physical and Emotional Analysis Reflect on the emotions you recorded for each of the three days. 1. Analyze how your feelings affected your nutrition and how your nutrition affected your mood. 2. Analyze your physical activity. How did your emotions/food choices affect your physical activity? 3. For your emotional and physical analysis discuss the following: • What patterns do you see between your diet and your emotions or physical activity? Explain. • Did you eat more after not eating all day, or did you choose less healthy foods? • Did your activity level have any effect on your mood or nutrition choices? Explain. • Are these three days indicative of your normal emotions, or are these three days unique? NURS225 WCU Week 3 Food Diary & Nutritional Self Assessment Paper Explain. 6. Medical Conditions Identify and explain physical and/or medical conditions (chronic pain, disease, allergies, mental health, and disability) that affect your diet, nutrient, or drug intake. If you do not have any current medical conditions, determine what medical conditions you could develop based on your current diet. 1. How much influence does your current or future physical/medical condition have on your nutritional choices? 2. How much influence does your physical/medical condition have on your activity level? 3. What conclusions can you draw between the diet and the medical condition? Page | 2 7. Culture/Religion Discuss how your culture or religious affiliation influence your diet. How can/does your culture or religious affiliation affect your food choices? 1. How does cultural/religious nutritional considerations positively affect your health? Provide specific examples and situations. 2. How does your cultural/religious nutritional considerations negatively affect your health? Provide specific examples and situations. 3. What changes would you implement to improve your nutrition? 8. Diet Plan Develop a diet plan that best suits your actual dietary needs based on your height, weight, BMI, culture, religion, activity level, overall health, and drug use. • Your diet plan should be detailed and identify specific changes that will need to be made to comply with the diet plan. • Include how this diet plan will be beneficial to your health. • Use at least one source other than your class text to provide documentation and references to support your position. 9. SMART Goals Develop three properly formatted SMART goals. Your goals must be Specific, Measurable, Achievable, Realistic and Timed (By December 31, I will walk around the block for 30 minutes 3x per week) 10. Implementation Strategies and Obstacles • For each of your SMART goals develop at least one implementation strategy that will help you to achieve your goal. Your implementation strategy should be specific to your goal. • For each of your SMART goals identify at least one obstacle that will prevent you from achieving your goal. Your obstacle should be specific to your goal. Include a plan to overcome the obstacle? 1 Running head: NUTRITIONAL SELF ANALYSIS Nutrition Self Analysis Your Name West Coast University Professor xxxxxx NURS 225 Nutritional Self Analysis 2 Nutritional Self Analysis BMI & Hamwi: My weight is 170 lbs. and my height is 5’4”. The formula that I will be utilizing to achieve my BMI is (Weight in Kilograms / (Height in Meters x Height in Meters)). When I converted my information to the appropriate units, my weight in kilograms is 170 ?????? 2.2 ?????? = 77 kg and for my height 64 ???? I converted feet into inches then to meters 39 ???? = 1.64 m. My BMI calculation comes out to (77 kg / 1.64 m x 1.64 m) = 28 kg/m2. According to the required textbook, I am considered “overweight” (Dudek, 2014). Although the BMI is highly recognized as an appropriate screening tool, it does not take into account body composition and genetic differences in individuals. I do agree with the conclusion that I am overweight, but I have been frequently working out for 5 days per week. During these exercises, weight training has been heavily incorporated. So, the calculated BMI does not reflect my muscle mass that I have gained. The Hamwi method is a fast approach to calculate the “ideal” body weight by using the individual’s gender and height. For women, the equation allows 100 lbs. for the first 5 ft. of height, then adds 5 lbs. for each additional inch (Dudek, 2014). My calculated weight for the Hamwi method is (100 lbs. + (5 lbs. x 4 inches)) = 120 lbs. (, 2018). For this method, I do not agree that my ideal weight should be 120 lbs. If I have reflected this ideal weight, I would look malnourished. Overall, I do agree that I am over-weight. I would like to lose 10-15 lbs. but still maintain my muscle tone. The Hamwi method does not make any sense to me, it only considers the individual’s gender and height. The BMI’s formula is a better screening tool in identifying individuals’ ideal body weight. Nutritional Self Analysis 3 Food Diary August 18, 2016 FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber Meal 1 Quaker – Instant Oatmeal-Weight ControlMaple & Brown SugaNURS225 WCU Week 3 Food Diary & Nutritional Self Assessment Paper r, 45 g (1 packet) 160 29g 3g 7g 0mg 290mg 1g 6g Nestle Coffee-mate – Coffee Creamer Cinnamon Vanilla Creme, 1 tbsp 35 5g 2g 0g 0mg 5mg 5g 0g Coffee – Coffee, 2 CUP 40 0g 0g 10g 0mg 0mg 0g 0g 25 19g 0g 0g 0mg 1mg 7g 2g 113 0g 9g 7g 28mg 198mg 0g 0g 170 0g 8g 21g 80mg 80mg 0g 0g Salad Greens – Spring Mix, 1 cups 10 2g 0g 1g 0mg 48mg 1g 1g Newmans Own – Lite Raspberry Vinegarette With Walnuts, 2 tbsp 70 7g 5g 0g 0mg 120mg 5g 0g Meal 2 Pat’s – Apple Gala, 0.5 apple medium Kraft Cracker Barrel – Marble Cheese, 1 ounce Meal 3 Jenny O Turkey – Ground Turkey, 4 oz Meal 4 FOODS Protein – Tyson Chicken Breast, 4 oz Eat Smart – Fresh Brussel Sprouts, 6 brussel sprouts Calories Carbs Fat Protein Cholest Sodium Sugars Fiber 110 0g 2g 25g 65mg 40mg 0g 0g 35 8g 0g 3g 0mg 20mg 2g 3g Nutritional Self Analysis 4 Wine: Kendall Jackson – Chardonnay, 15 oz 360 TOTAL: 1,128 15g 0g 0g 0mg 6mg 0g 0g 85g 29g 74g 173mg 808mg 21g 12g Food Notes Breakfast – woke up and I was hungry but I had a coffee first. I ate an hour later and was satisfied. Snack – worked out at the gym and was hungry when I got home so I had a snack. It was satisfying. Lunch – Because of my snack, I was not hungry at lunch. I waited a couple of hours and had hunger pains. There was left over turkey in the fridge so I made a salad for lunch. It was satisfying. Dinner – had a late dinner. Barbecued chicken and had a couple of glasses of wine. Was not that hungry but ate anyway. It was satisfying. August 19, 2016 FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber Meal 1 Nestle – Coffee-mate Hazelnut Creamer, 2 tbsp 70 10g 3g 0g 0mg 10mg 10g 0g Coffee – Coffee, 2 CUP 40 0g 0g 10g 0mg 0mg 0g 0g 280 52g 5g 9g 10mg 570mg 3g 2g 65 17g 0g 0g 0mg 1mg 13g 3g 150 9g 3g 5g 0mg 0mg 0g 0g 170 0g 8g 21g 80mg 80mg 0g 0g Meal 2 Lean Cuisine Simple Favorites – Fettucini Alfredo, 9.25 oz package Meal 3 Apples – Raw, with skin, 1 cup, quartered or chopped Nespresso – – Latte, 1 Cup Meal 4 Jenny O Turkey – Ground Turkey, 4 oz Nutritional Self Analysis 5 Late July Organic – Lightly Salted Sea Salt Tortilla Chips, 28 g 130 TOTAL: 905 17g 6g 2g 0mg 65mg 0g 2g 105g 25g 47g 90mg 726mg 26g 7g Food Notes Breakfast – did not have time to make breakfast this morning so I made a coffee and took it to school. I felt hungry but the coffee curbed my hunger pains. Lunch – just got back from holidays and had no food in the house so I grabbed a frozen meal. I was really hungry because I skipped breakfast. Ate during lecture and it was satisfying. Snack – was sitting in lecture and started to feel tired and hungry. Coffee woke me up. Dinner – made dinner at home. It felt a little hungry but didn’t want to eat to late. I felt satisfied. August 20, 2016 FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber Meal 1 Eggland’s Best – Egg- Whole Large, 2 egg(50g) 120 0g 8g 12g 350mg 130mg 0g 0g Egg Beaters – Original, 2 oz(s) 31 1g 0g 6g 0mg 111mg 0g 0g Hormel Black Label – Fully Cooked Bacon (Corrected), 4 slices 80 1g 6g 5g 20mg 290mg 1g 0g Kraft – Mexican Four Cheese Shredded, 0.13 cup (28 g) 50 1g 4g 3g 13mg 90mg 0g 0g 2 0g 0g 0g 0mg 0mg 0g 0g 35 5g 2g 0g 0mg 5mg 5g 0g 14g 30mg 540mg 0g 0g Green Mountain Coffee – Island Coconut Kcup, 1 K-Cup Nestle Coffee-mate – Coffee Creamer Cinnamon Vanilla Creme, 1 tbsp Meal 2 Sea Cuisine – All Natural Wild Beer Batter Cod Fillets, 2 fillets Meal 3 230 20g 10g Nutritional Self Analysis 6 Daily Chef – Italian Style Beef Meatballs, 5 meatballs Classico – Spicy Tomato & Basil Pasta Sauce, 125 g (1/2 cup) 250 5g 20g 13g 45mg 450mg 1g 2g 60 8g 2g 2g 0mg 410mg 5g 2g Cadbury – Crispy Crunch (Mini Bar), 12 g 60 8g 3g 1g 0mg 35mg 7g 0g Oh Henry – Oh Henry Snack Size, 2 bar (15g) 140 18g 8g 2g 0mg 30mg 16g 0g Meal 4 FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber TOTAL: 1,058 67g 63g 58g 458mg 2,091mg 35g 4g Food Notes Breakfast – had a coffee when I woke up. I was hungry but didn’t eat until I came home from the gym. I felt very satisfied after my meal. Lunch – was at home for lunch. I was studying and had hunger pains so I made something that was easy to eat. I felt satisfied after the meal. Dinner – had left over noodles in the fridge so I made meatballs to go with it. I was not very hungry but wanted to eat dinner with my husband. I felt bloated after the meal. Snack – stayed up later than I planned and had a craving for something sweet. It was very satisfying. Analysis Based on 1200 calorie diet with nutritional goal of 55% carbohydrates, 20% protein, and 25% fat (Your Fitness Goals, 2016)). Nutritional Self Analysis 7 Carbohydrates: For my first two days of food diary, my carbohydrate intake was lower than my recommended dietary allowance. For my third day, my carbohydrate intake was 14 g higher than my recommended amount. According to my fitness pal, I should be in taking 150 grams per day for my 1,250-calorie meal plan.NURS225 WCU Week 3 Food Diary & Nutritional Self Assessment Paper My breakfast and snacks I ate throughout the day yielded the most amount of carbohydrates. The foods that I ate that were high in carbohydrates were oatmeal, apples, carrots, and strawberries. I need to incorporate more selection of foods that are high in carbohydrates, such as legumes (, 2018). Another route I can take is to increase the portion size of the foods that I am already eating. For instance, on my 2nd day, I would double my intake of apples and carrots. 1 apple yields 22 grams and 1 cup of carrots yields 12 grams per cup. So, I will be eating 2 apples and 2 cups of carrots. Carbohydrates are the main source of energy (Dudek, 2014). This is important, because I am exercising 5 days a week, going Nutritional Self Analysis 8 to school 2 days a week, and working night shifts 2 days a week. I need foods that are enrich in carbohydrates for energy. Fat: I have always had a problem decreasing my intake of fats. According to my recommended dietary allowance, I should only be in taking 40 grams. Analyzing these three days of food diary, I am pretty pleased on how I did. My third day of the food diary was the only day that exceeded the value. The meal that had the greatest amount of fat was my dinner. I had the famous bowel from KFC that consisted of mash potatoes, gravy, popcorn chicken, and cheese. The meal came up 34 grams of fat. I found that continually eating the same meals for breakfast and lunch I was able to lower my fat intake. Oatmeal and the Jeannie-O turkey meat yields 2-8 grams of fat. Protein: Protein is the key structural and functional component of every living cell (Dudek, 2014). According to my fitness pal, my recommended dietary allowance for protein is 60 grams. From the foods that I was in taking, like chicken and turkey, I thought I would have met the recommended amount. Although, for my first day of the food diary the protein from the Mediterranean steak wrap from subway was not included. My day one on the food diary was not accurate. To increase my protein intake, I will change my portion size of turkey for lunch to 1.5 serving size of 4 oz. and to continue choosing meals with protein like chicken. Fiber (g): Overall, the total amount of fiber intake was low from the past three days. According to the required text, total fiber is set at 14g/1,000 or for women it is approximately 25g/day (Dudek, 2014). My recommended dietary allowance from my fitness pal matched. My consumption for fiber ranged from 12-21 grams in my food diary. I received the most amount of fiber from the Nutritional Self Analysis 9 carrots, apples, strawberries, and oatmeal. Fiber is not an essential nutrient, but it is important to consume the recommended amount to decrease GI disturbances (Dudek, 2014). I plan to eat more vegetables and fruits that are enriched in fiber. Some examples include split peas and banana. I would eat 1 medium banana that yields 3.1 grams of fiber for snack and 1 cup of boiled split peas that yields 16.3 grams of fiber for lunch (, 2018). Sugar: My recommended amount of sugar intake is 45 grams on my fitness pal. The results of my sugar intake from my food diary was not a surprise to me. Like my intake of fat, I do have a problem controlling my sugar intake per day. The oatmeal and apple that I ate everyday had the most sugar. My second day of my food diary had the highest sugar intake, this was probably due to the Starbucks drink that I had. The drink had 20 grams of sugar. It is important to decrease sugar intake because it can lead to weight gain and tooth decay (, 2018). To adjust, I would consider only eating plain oatmeal instead of maple and brown sugar oatmeal. Saturated: My recommended amount of saturated fat on my fitness pal is 13 grams. Other than my second day of my food diary, I did not meet the required amount. Saturated fat is known as the “bad” fat and is also referred to as the solid fats (Dudek, 2018).NURS225 WCU Week 3 Food Diary & Nutritional Self Assessment Paper I was quite surprised that I stayed in the range of the recommended amount. A lot of the foods that I enjoy eating are high in saturated fats. Overall, I would not make any changes and I would still continue to stay away from foods that are high in saturated fats. Polyunsaturated: Polyunsaturated fats are considered the “good fats”. Evidence has showed that by replacing saturated fats with unsaturated fats such polyunsaturated, LDL cholesterol would decrease Nutritional Self Analysis 10 therefore the risk of cardiovascular diseases will follow (Dudek, 2014). My recommended amount on my fitness pal was 0 grams, but I consumed 1 gram per day on my food diary. I will still continue to stay in this range, due to the evidence it is lowering LDL levels. Instead, I would just continue to monitor my saturated fat intake and make sure it does not exceed the recommended amount of 13 grams. Monounsaturated: Like polyunsaturated fat, monounsaturated also holds the same benefits (Dudek, 2014). My recommended amount on my fitness pal was 0 grams and the amount consumed as 1 gram per day. I will also continue to stay in this range, because of its benefits of lowering LDL levels (Dudek, 2014). Just like what I would do for polyunsaturated fats, I will still continue to monitor my saturated fat intake. Trans (g): High intake of trans fat increases LDL cholesterol and lowers HDL cholesterol (Dudek, 2014). My recommended dietary allowance is 0 grams. The last day of my food diary, I exceeded the recommended amount. This was probably due to eating the famous bowel from KFC. The adjustment that I will do is to choose my meals base on their nutrition factors instead of convenience. Cholesterol (mg): My recommended dietary allowance for cholesterol is 300 mg. I am quite pleased with myself for staying under the limit. The descriptions of good or bad cholesterol refer only to the lipoproteins that moves the cholesterol through the blood, there are no such thing for cholesterol itself (Dudek, 2014). Overall, I am going to continue to stay with my meal plan. For dinner, I will still make the conscious effort to choose meals low in calories. Sodium (mg): Nutritional Self Analysis 11 Sodium is largely responsible for regulating fluid balance, when an individual had a salty meal thirst will be triggered (Dudek, 2014). According to my fitness pal, my recommended dietary allowance is 2,300 mg. My sodium intake on day 1 and 2 of my food diary stayed under the limit. On day 3, I exceeded the limit by 411 mg. This was mainly due to eating the famous bowel from KFC; the meal yielded 2,310 mg of sodium. To adjust, I would choose my meals carefully and judge by nutrition value instead of accessibility. Potassium (mg): Individuals with high potassium can exp … Purchase answer to see full attachment Student has agreed that all tutoring, explanations, and answers provided by the tutor will be used to help in the learning process and in accordance with Studypool’s honor code & terms of service . Get a 10 % discount on an order above $ 100 Use the following coupon code : NURSING10

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