HUN 1201 HUMAN NUTRITION

“Am I A Well Nourished And Physically Active Person?”

Nutrient Intake and Physical Activity Self Study
150 points

The purpose of this activity is to encourage you to study your own nutrition and exercise
habits. In this activity, you are asked to record your typical food intake and analyze it for
the nutrients it contains. You also will need to keep a record of your daily pattern of
physical activity. You will send this to me via email on Canvas (see the paragraph below
the next paragraph).

The Diet and Wellness Plus v.1 software is required for this activity. To access:

1.              Go to www.cengage.com  and click sign-in in the upper right corner.
2.              If you have a Cengage account, you can log in. If you do not have an
account you will need to create a student account. (tip: use college email address,
search "gulf coast college" in the institution)
3.              Once you are logged in, click on “Add a course or register a product” in
the upper right-hand corner. 
4.              In the “Add a course or Register a Product” box, enter your personal Diet
and Wellness Plus access code (if you haven't purchased you can purchase here.)
5.              Then you may begin and follow the instructions below. If you wish to
return to the Diet and Wellness Plus later, simply log-in at www.cengage.com.  Note,
you do not need a course key code to access the software.
6. If you have any issues registering or gaining access, go to
https://cengage.force.com/s/ sign in using your Cengage credentials, and create a
ticket. Once you have successfully created a ticket, you can call Cengage customer
service at 1 (800) 354-9706 or wait for support to contact you by email.

Try this method for sending me your Diet Analysis project as soon as you complete it in
its entirety (all 12 steps): You can save all the reports from Cengage as pdf files and label
them all too make sure you have them all. As you work through each step, save it as a pdf
file. For Steps 5, 7, 8, 9, 10, 11, and 12, type them in a Word Document and save them to
your computer. Send them to me before the due date via email through Canvas. I would
say renaming the files helps a lot so you can just check each section off the list. This will
work for both of us if possible.

THIS ACTIVITY INCLUDES 12 STEPS FOR 150 POINTS (12.5 POINTS EACH)

STEP ONE: RECORDING YOUR ACTIVITY AND FOOD INTAKE

a. Record your physical activity pattern for three days. Use Form 1, pp. 5-8 below. Use
one form for each day. Choose two weekdays and one weekend day.

b. Use Form 2, pp. 9-11 below. Record all food and beverages consumed for three days.
Exclude vitamin/mineral supplements. Use the same three days you used for recording
your physical activity patterns. Try and be as accurate as possible with recording the
amount of food and drink consumed.
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STEP TWO: ENTERING YOUR PERSONAL DATA – Creating a Profile
Using the Diet and Wellness Plus software, click on create profile button and then
“Create a New Profile” to start your own profile. Enter the necessary information on
your Personal Profile.
Use the information from Form One and online help to estimate your personal level of
voluntary physical activities.

Go to “Reports” and select the report type “ DRI Profile.” READ and print this report.
It contains the recommendations for your daily nutritional intake.
PRINT & attach this report to this activity.

STEP THREE- A: TRACKING YOUR ACTIVITIES

Record ALL of your activities for 24 hours for each of the 3 days that you kept
track of by clicking the “Track Activity” button on the main menu at the top of the
screen. Any time that you do not account for in a 24 hour period will be calculated as
“resting.”

STEP THREE B: ENTERING YOUR DAILY FOOD INTAKE & TRACKING

YOUR DIET
Click the “Track Diet.” Enter each food from your three days of food records by
searching for the food with the search button, and then entering the quantity
consumed. If a food is not listed, you can add the food to the database. If you have the
nutritional data for that item.

STEP FOUR: ANALYSIS OF YOUR THREE-DAY FOOD INTAKE &

ACTIVITIES
Click on “Reports”. Create and Print the following Reports for the 3 day period:
a. Macronutrient Ranges
b. Fat Breakdown
c. Intake vs. Goals* (This is the most important report!)
d. My Plate Analysis
e. Activities Spreadsheet (Note: you may have to print an Activities Spreadsheet for
each individual day).
f. Energy Balance
Note: Do not print any other reports!

DO NOT PRINT A REPORT FOR EACH INDIVIDUAL DAY! Show me the

average of the 3 days. To do a 3 day average, pick the day before your first day and
the day after your last day to print these reports. For the Activities Spreadsheets,
you should print each day separately.

STEP FIVE: COMPARING YOUR RESULTS TO THE RECOMMENDATIONS

Refer to your three-day average INTAKE VS GOALS report (bar graph) to answer
these questions. Attach your report and your typed answers to the following
questions to this activity.

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 1. List all the nutrients for which you consumed a least 100% of the
recommendations. Exclude total fat, saturated fat, cholesterol, and sodium.

2. Identify the foods in your diet that were your main source of carbohydrates. In
general were most of the carbohydrate foods composed of refined grains and
refined sugars or were most of them high fiber whole grains, fruits and
vegetables? What are the health implications of your results?

3. List all the nutrients for which you were below the recommendations. What are
the health implications (signs and symptoms/deficiency name) of being
deficient in each of these nutrients?

4. Did you exceed the recommendations for saturated fat and sodium? By how
much? What are the health implications of choosing too much saturated fat? Too
much sodium?

Keep the following information in mind when evaluating your diet:

 As long as your intake comes from food sources, vitamin and mineral
toxicities do not occur if your intake is above the daily values. The danger of
developing a toxicity state only occurs when you are taking mega-doses of
vitamin/mineral supplements.
 If your nutrient intakes (from food) for vitamins and minerals are above the
daily values, this means your diet is rich in nutrients.

STEP SIX - DEVELOPING A MEAL PLAN TO MEET YOUR NUTRITION

GOALS.

Using the Diet and Wellness Plus software, plan an ideal menu for an entire day that
meets at least 85% of your personal recommendations (DRI’s) for each nutrient,
excluding saturated fat, total fat and sodium. Do not exceed your recommended calorie
intake. Using the software, enter your ideal menu in as any other day of the month
besides your 3-day Food Intake and track this day’s ideal diet. Print out the menu and
the “Intake vs Goals” nutrition analysis for this ideal day and attach them to this
activity. If your menu does not meet at least 85% of your DRI’s, then points will be
deducted.
To help with menu planning: use www.myplate.gov , suggestions from your textbook and
reliable nutrition websites to plan your menu. Refer to Appendix I and the DASH diet for
nutrition guidelines and also Chapter 2, to review the more nutrient dense food choices
and portions sizes. Chapters 7 & 8 also provide examples of foods high in vitamins and
minerals. Try to use foods that are good sources of more than one nutrient.

STEP SEVEN: HOW PHYSICALLY FIT ARE YOU? Answer this based on ACSM
guidelines for developing and maintaining physical fitness found in Appendix H,
table H-3 on p. H-3 of your text. Type your answers to the following questions and
attach them to this activity.
1. List the types of physical activities you do, how many minutes and how many times
per week you do them.

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2. Calculate your target heart rate (See instructions on p.12 below). Show your
calculations.
3. Develop a personal fitness program that meets the ACSM Guidelines for maintaining
physical fitness. You must include cardiovascular, strength training and stretching
exercises. List the type of physical activity, duration and frequency.
For example:
 Cardiovascular: Running 3 times per week within my target heart rate of 150 –
170 bpm for 30 minutes.
 Stretching (describe the routine)
 Strength Training (describe the routine)

STEP EIGHT: FRUIT INTAKE

Look at your 3-day food record. List the sources of fruit you consumed daily in your diet.
Day 1:
Day 2:
Day 3:
Did you eat the minimum of 2 cups of fruit per day? What specific choices from the fruit
group could you add to your diet to meet your daily recommendation?
What serving sizes would you eat? For example, 1 medium piece, 1 cup sliced fruit

STEP 9: VEGETABLE INTAKE

Look at your three day food record and list the sources of vegetables you consumed daily
in your diet.

Day 1:
Day 2:
Day 3:

Did you eat the minimum of 2 ½ cups of vegetables per day?

What specific vegetable choices could you add to your diet to meet your daily
recommendation?
What serving sizes would you eat? For example, 1 cup of cooked vegetables

STEP 10: SUGAR INTAKE

Look at your three-day food record and list the foods high in refined sugar such as soda,
candy, and cookies. Do not include foods containing natural sugars like those found
in fruit and fruit juice you consumed daily in your diet.

Day 1
Day 2
Day 3
List nutrient dense alternatives for these foods.

STEP 11: CAFFEINE INTAKE

List the caffeinated beverages you consumed daily.

Day 1
Day 2
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Day 3
Refer to you 3-day analysis report. See Controversy 14 and Table C14-3 on page 597 of
your textbook to determine the amounts of caffeine in foods and beverages.
Was your intake excessive? (above 200 mg per day) What types of beverages could you
substitute?

STEP 12: Discuss the following questions in paragraph form. Type and attach them
to this activity. (150-word minimum)

Was This Project a Valuable Learning Experience?

Describe how your diet is healthy and what needs improvement to prevent illness. If
you take vitamins does your food record support the need? Describe the changes
you would like to make in you food choices to reach your weight goal (gain, loss or
maintenance). Describe your energy expenditure and if it needs to change. Will you
change your diet as a result of completing this self-study? Create a plan to reach
your goals for good nutrition, a healthy weight and wellness.

FORM 1
PHYSICAL ACTIVITY LOG
EXAMPLE OF COMPLETED LOG
TIME OF DAY ACTIVITY COMMENTS
12:00 AM to 1:00 AM sleeping
1:00 AM to 2:00 AM sleeping
2:00 AM to 3:00 AM sleeping
3:00 AM to 4:00 AM sleeping
4:00 AM to 5:00 AM sleeping
5:00 AM to 6:00 AM sleeping
6:00 AM to 7:00 AM sleeping
7:00 AM to 8:00 AM wake up, get dressed
8:00 AM to 9:00 AM eat, drive to work mostly sitting/stairs 4 flts.
9:00 AM to 10:00 AM office work mostly sitting
10:00 AM to 11:00 AM office work mostly sitting/stairs 4 flts.
11:00 AM to 12:00 PM teaching mostly sitting
12:00 PM to 1:00 PM teaching mostly sitting
1:00 PM to 2:00 PM teaching/office work/eat mostly sitting
2:00 PM to 3:00 PM teaching mostly sitting
3:00 PM to 4:00 PM teaching/office work mostly sitting
4:00 PM to 5:00 PM teaching/office work mostly sitting
5:00 PM to 6:00 PM weight lifting free weights
6:00 PM to 7:00 PM drive home/ eat sitting
7:00 PM to 8:00 PM computer work sitting
8:00 PM to 9:00 PM very light chores
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9:00 PM to 10:00 PM read sitting
10:00 PM to 11:00 PM sleep
11:00 PM to 12:00 AM sleep

FORM 1
PHYSICAL ACTIVITY LOG DAY 1
TIME OF DAY ACTIVITY COMMENTS
12:00 AM to 1:00 AM
1:00 AM to 2:00 AM
2:00 AM to 3:00 AM
3:00 AM to 4:00 AM
4:00 AM to 5:00 AM
5:00 AM to 6:00 AM
6:00 AM to 7:00 AM
7:00 AM to 8:00 AM
8:00 AM to 9:00 AM
9:00 AM to 10:00 AM
10:00 AM to 11:00 AM
11:00 AM to 12:00 PM
12:00 PM to 1:00 PM
1:00 PM to 2:00 PM
2:00 PM to 3:00 PM
3:00 PM to 4:00 PM
4:00 PM to 5:00 PM
5:00 PM to 6:00 PM
6:00 PM to 7:00 PM
7:00 PM to 8:00 PM
8:00 PM to 9:00 PM
9:00 PM to 10:00 PM
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10:00 PM to 11:00 PM
11:00 PM to 12:00 AM

FORM 1
PHYSICAL ACTIVITY LOG DAY 2
TIME OF DAY ACTIVITY COMMENTS
12:00 AM to 1:00 AM
1:00 AM to 2:00 AM
2:00 AM to 3:00 AM
3:00 AM to 4:00 AM
4:00 AM to 5:00 AM
5:00 AM to 6:00 AM
6:00 AM to 7:00 AM
7:00 AM to 8:00 AM
8:00 AM to 9:00 AM
9:00 AM to 10:00 AM
10:00 AM to 11:00 AM
11:00 AM to 12:00 PM
12:00 PM to 1:00 PM
1:00 PM to 2:00 PM
2:00 PM to 3:00 PM
3:00 PM to 4:00 PM
4:00 PM to 5:00 PM
5:00 PM to 6:00 PM
6:00 PM to 7:00 PM
7:00 PM to 8:00 PM
8:00 PM to 9:00 PM
9:00 PM to 10:00 PM
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10:00 PM to 11:00 PM
11:00 PM to 12:00 AM

FORM 1
PHYSICAL ACTIVITY LOG DAY 3
TIME OF DAY ACTIVITY COMMENTS
12:00 AM to 1:00 AM
1:00 AM to 2:00 AM
2:00 AM to 3:00 AM
3:00 AM to 4:00 AM
4:00 AM to 5:00 AM
5:00 AM to 6:00 AM
6:00 AM to 7:00 AM
7:00 AM to 8:00 AM
8:00 AM to 9:00 AM
9:00 AM to 10:00 AM
10:00 AM to 11:00 AM
11:00 AM to 12:00 PM
12:00 PM to 1:00 PM
1:00 PM to 2:00 PM
2:00 PM to 3:00 PM
3:00 PM to 4:00 PM
4:00 PM to 5:00 PM
5:00 PM to 6:00 PM
6:00 PM to 7:00 PM
7:00 PM to 8:00 PM
8:00 PM to 9:00 PM
9:00 PM to 10:00 PM
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 10:00 to 11:00 PM
11:00 PM to 12:00 AM

FORM 2
DAILY INTAKES (Day One)
Food Amt.

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 FORM 2
DAILY INTAKES (Day Two)
Food Amt.

10
 FORM 2
DAILY INTAKES (Day Three)
Food Amt.

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 Calculate your “Target Heart Rate” (THR)

Step 1

220 - your age = your maximal heart rate

Example: 220-42 yr. = 178 bpm (beats per minute)

Step 2

Find your Lower & Upper range for your THR (bpm)

Lower THR = maximal heart rate X 60%

Example: 178 X .6 = 107 bpm (THR)

Upper THR = maximal heart rate X 85%

Example: 178 X .85 = 151 bpm (THR)

Step 3

Find the number of beats for a 10 second count

Lower or Upper THR (bpm) divided by 6 = number of beats per 10 seconds

Example: 107/6 = 18 beats for a 10 second count

151/6 = 25 beats for a 10 second count

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