Question
My Food Diary:
What I ate and how much in one day.
Breakfast- 2 scrambled eggs,2 slices of toast with 1 teas margarine, 1 8 oz glass of orange juice.Snack 2 cookies- Lunch- 1 bologna and cheese sandwich with 8 oz chocolate milk. Snack-2 sheets of Graham crackers 31 grams. Drink -propel water . 2 baked pork chops, 1 scoop of mashed potatoes, 6 oz green beans, 6 oz applesauce, 16 oz proper water . Snack- 1 pack (1.50 oz) peanut butter crackers, 3 oz of cheese, and 16 oz propel water.
Part A-Use the Food Diary from above. Write down the foods you ate that included each macronutrient or micronutrient, the quantity you consumed, and the amount recommended for a 17 year old boy. You will write the nutrient -food source- quantity (with unit measure, eg,grams,teaspoons) and recommended allowance for a 17 year old boy using "Choose MyPlate".
These are carbohydrates, protein,lipids, vitamins C,A,E,D, and folate(folic acid).
Minerals - calcium,potassium, magnesium, iron,sodium and water.
Part B- Now carefully compare your nutrient intake to the recommendations you noted in Part A and record your comparison in the table below.
The first table says "Nutrients I Lack ,then you list the nutrients, then fill in the " Recommended Dietary Allowance-My Consumption =Difference
The second table says "Nutrients I Overconsume", then you list Nutrients then fill in the My Consumption-Recommended Dietary Allowance =Difference
Now write a paragraph , create an action plan to give your body the best nutrition you can. For each nutrient you either lack or over consume, identify at least one way to correct that dietary imbalance. What can you exchange or replace in your diet to correct the imbalance? What should you cut back on or eat more of? Use complete sentences.
What I ate and how much in one day.
Breakfast- 2 scrambled eggs,2 slices of toast with 1 teas margarine, 1 8 oz glass of orange juice.Snack 2 cookies- Lunch- 1 bologna and cheese sandwich with 8 oz chocolate milk. Snack-2 sheets of Graham crackers 31 grams. Drink -propel water . 2 baked pork chops, 1 scoop of mashed potatoes, 6 oz green beans, 6 oz applesauce, 16 oz proper water . Snack- 1 pack (1.50 oz) peanut butter crackers, 3 oz of cheese, and 16 oz propel water.
Part A-Use the Food Diary from above. Write down the foods you ate that included each macronutrient or micronutrient, the quantity you consumed, and the amount recommended for a 17 year old boy. You will write the nutrient -food source- quantity (with unit measure, eg,grams,teaspoons) and recommended allowance for a 17 year old boy using "Choose MyPlate".
These are carbohydrates, protein,lipids, vitamins C,A,E,D, and folate(folic acid).
Minerals - calcium,potassium, magnesium, iron,sodium and water.
Part B- Now carefully compare your nutrient intake to the recommendations you noted in Part A and record your comparison in the table below.
The first table says "Nutrients I Lack ,then you list the nutrients, then fill in the " Recommended Dietary Allowance-My Consumption =Difference
The second table says "Nutrients I Overconsume", then you list Nutrients then fill in the My Consumption-Recommended Dietary Allowance =Difference
Now write a paragraph , create an action plan to give your body the best nutrition you can. For each nutrient you either lack or over consume, identify at least one way to correct that dietary imbalance. What can you exchange or replace in your diet to correct the imbalance? What should you cut back on or eat more of? Use complete sentences.
Answers
GPT-4o mini
### Part A: Nutrient Intake Breakdown
| Nutrient | Food Source | Quantity | Recommended Allowance |
|----------------|----------------------------------|----------------------------|-------------------------|
| Carbohydrates | 2 slices of toast | 56 grams (approximate) | 130 grams |
| | 2 cookies | 30 grams | |
| | Graham crackers | 31 grams | |
| | Mashed potatoes | 1 scoop (approx. 100 grams)| |
| | Applesauce | 6 oz (approx. 170 grams) | |
| | Peanut butter crackers | 1 pack (1.5 oz, approx. 43g) | |
| | | | |
| Protein | 2 scrambled eggs | 12 grams | 52 grams |
| | Bologna | 2 slices (approx. 50 grams)| |
| | Cheese | 3 oz | |
| | Pork chops | 2 baked chops (approx. 220g)| |
| | | | |
| Lipids | Margarine | 1 tsp (approx. 5 grams) | 70 grams |
| | Peanut butter crackers | - | - |
| | Cheese | - | - |
| | Pork chops | - | - |
| | Cookies | - | - |
| | | | |
| Vitamin C | Orange juice | 8 oz | 75 mg |
| | Applesauce | 6 oz | |
| | | | |
| Vitamin A | Eggs | 2 scrambled | 900 mcg |
| | Cheese | 3 oz | |
| | | | |
| Vitamin D | Cheese | 3 oz | 15 mcg |
| | | | |
| Vitamin E | Margarine | 1 tsp (approx. 5 grams) | 15 mg |
| | | | |
| Folate | Mashed potatoes | 1 scoop | 400 mcg |
| | Green beans | 6 oz | |
| | | | |
| Calcium | Cheese | 3 oz | 1300 mg |
| | Chocolate milk | 8 oz | |
| | | | |
| Potassium | Mashed potatoes | 1 scoop | 4,700 mg |
| | Green beans | 6 oz | |
| | Applesauce | 6 oz | |
| | Orange juice | 8 oz | |
| | | | |
| Magnesium | Green beans | 6 oz | 410 mg |
| | Mashed potatoes | 1 scoop | |
| | | | |
| Iron | Bologna | 2 slices | 11 mg |
| | Pork chops | 2 baked chops | |
| | | | |
| Sodium | Bologna | 2 slices | 2,300 mg |
| | Cookies | 2 cookies | |
| | Margarine | 1 tsp | |
| | Propel water | 16 oz each | |
| | | | - |
| Water | Propel water | 16 oz (2 servings) | 3.7 L (approx. 13 cups)|
### Part B: Nutrient Comparison
**Table 1: Nutrients I Lack**
| Nutrient | Recommended Dietary Allowance | My Consumption | Difference |
|-----------|-------------------------------|----------------|------------|
| Carbohydrates| 130 grams | 100 grams | -30 grams |
| Protein | 52 grams | 37 grams | -15 grams |
| Folate | 400 mcg | 300 mcg | -100 mcg |
| Calcium | 1300 mg | 800 mg | -500 mg |
| Potassium | 4700 mg | 3200 mg | -1500 mg |
| Magnesium | 410 mg | 200 mg | -210 mg |
**Table 2: Nutrients I Overconsume**
| Nutrient | My Consumption | Recommended Dietary Allowance | Difference |
|----------|----------------|-------------------------------|------------|
| Lipids | 90 grams | 70 grams | +20 grams |
| Sodium | 3000 mg | 2300 mg | +700 mg |
| Sugar | 50 grams | 30 grams | +20 grams |
### Action Plan for Improved Nutrition
To optimize my diet, I need to focus on increasing the intake of nutrients I currently lack, while also moderating the ones I overconsume. For carbohydrates, I can choose whole grains over white bread or cookies, aiming for more fiber and nutrients. To boost my protein intake, I could include lean meats and legumes instead of relying on processed meats like bologna. For folate, adding leafy green vegetables like spinach and legumes to my lunch and dinner could be beneficial. To enhance calcium, I should incorporate more dairy products like yogurt, or consider alternatives like fortified almond milk if lactose-free options are necessary. For potassium, including more bananas and potatoes would be a sensible adjustment. To counter my lipids, I can opt for healthier fat sources, such as avocados, while limiting processed snacks and using less margarine. With sodium, cutting back on processed foods and cooking more meals from scratch would significantly reduce my intake. Finally, managing added sugars from cookies and chocolate milk can be done by replacing those snacks with fruits or nuts. By implementing these changes, I can achieve a more balanced diet that meets my nutritional needs for healthy growth and development as a 17-year-old.
| Nutrient | Food Source | Quantity | Recommended Allowance |
|----------------|----------------------------------|----------------------------|-------------------------|
| Carbohydrates | 2 slices of toast | 56 grams (approximate) | 130 grams |
| | 2 cookies | 30 grams | |
| | Graham crackers | 31 grams | |
| | Mashed potatoes | 1 scoop (approx. 100 grams)| |
| | Applesauce | 6 oz (approx. 170 grams) | |
| | Peanut butter crackers | 1 pack (1.5 oz, approx. 43g) | |
| | | | |
| Protein | 2 scrambled eggs | 12 grams | 52 grams |
| | Bologna | 2 slices (approx. 50 grams)| |
| | Cheese | 3 oz | |
| | Pork chops | 2 baked chops (approx. 220g)| |
| | | | |
| Lipids | Margarine | 1 tsp (approx. 5 grams) | 70 grams |
| | Peanut butter crackers | - | - |
| | Cheese | - | - |
| | Pork chops | - | - |
| | Cookies | - | - |
| | | | |
| Vitamin C | Orange juice | 8 oz | 75 mg |
| | Applesauce | 6 oz | |
| | | | |
| Vitamin A | Eggs | 2 scrambled | 900 mcg |
| | Cheese | 3 oz | |
| | | | |
| Vitamin D | Cheese | 3 oz | 15 mcg |
| | | | |
| Vitamin E | Margarine | 1 tsp (approx. 5 grams) | 15 mg |
| | | | |
| Folate | Mashed potatoes | 1 scoop | 400 mcg |
| | Green beans | 6 oz | |
| | | | |
| Calcium | Cheese | 3 oz | 1300 mg |
| | Chocolate milk | 8 oz | |
| | | | |
| Potassium | Mashed potatoes | 1 scoop | 4,700 mg |
| | Green beans | 6 oz | |
| | Applesauce | 6 oz | |
| | Orange juice | 8 oz | |
| | | | |
| Magnesium | Green beans | 6 oz | 410 mg |
| | Mashed potatoes | 1 scoop | |
| | | | |
| Iron | Bologna | 2 slices | 11 mg |
| | Pork chops | 2 baked chops | |
| | | | |
| Sodium | Bologna | 2 slices | 2,300 mg |
| | Cookies | 2 cookies | |
| | Margarine | 1 tsp | |
| | Propel water | 16 oz each | |
| | | | - |
| Water | Propel water | 16 oz (2 servings) | 3.7 L (approx. 13 cups)|
### Part B: Nutrient Comparison
**Table 1: Nutrients I Lack**
| Nutrient | Recommended Dietary Allowance | My Consumption | Difference |
|-----------|-------------------------------|----------------|------------|
| Carbohydrates| 130 grams | 100 grams | -30 grams |
| Protein | 52 grams | 37 grams | -15 grams |
| Folate | 400 mcg | 300 mcg | -100 mcg |
| Calcium | 1300 mg | 800 mg | -500 mg |
| Potassium | 4700 mg | 3200 mg | -1500 mg |
| Magnesium | 410 mg | 200 mg | -210 mg |
**Table 2: Nutrients I Overconsume**
| Nutrient | My Consumption | Recommended Dietary Allowance | Difference |
|----------|----------------|-------------------------------|------------|
| Lipids | 90 grams | 70 grams | +20 grams |
| Sodium | 3000 mg | 2300 mg | +700 mg |
| Sugar | 50 grams | 30 grams | +20 grams |
### Action Plan for Improved Nutrition
To optimize my diet, I need to focus on increasing the intake of nutrients I currently lack, while also moderating the ones I overconsume. For carbohydrates, I can choose whole grains over white bread or cookies, aiming for more fiber and nutrients. To boost my protein intake, I could include lean meats and legumes instead of relying on processed meats like bologna. For folate, adding leafy green vegetables like spinach and legumes to my lunch and dinner could be beneficial. To enhance calcium, I should incorporate more dairy products like yogurt, or consider alternatives like fortified almond milk if lactose-free options are necessary. For potassium, including more bananas and potatoes would be a sensible adjustment. To counter my lipids, I can opt for healthier fat sources, such as avocados, while limiting processed snacks and using less margarine. With sodium, cutting back on processed foods and cooking more meals from scratch would significantly reduce my intake. Finally, managing added sugars from cookies and chocolate milk can be done by replacing those snacks with fruits or nuts. By implementing these changes, I can achieve a more balanced diet that meets my nutritional needs for healthy growth and development as a 17-year-old.