i_personal_diet_analysis_project

=**Personal Diet Analysis Project**= As a transition activity from our last unit into the final unit, you will calculate your personal BMR (basal metabolic rate), your daily caloric needs based on your activity level, analyze your personal diet, create a Microsoft Excel graph of your dietary intake and then compare it to the recommended nutrient intakes and researched eating habits of Canadian males and females in a summary page.

1.Find your mass in kilograms by dividing your weight in pounds (lbs) by 2.2. 2.If you are female, multiply your mass in kilograms by 0.9; if male, multiply by 1. 3.This resulting number is your basal metabolic rate. Multiply this by 24 and you will have your daily basal calories needs.
 * A. Calculating your basal metabolic rate (BMR): **

Your activity level and daily caloric needs can be determined using these guidelines: 1. Sedentary, (add 20%): This means that you are rarely active. Energy level is for daily basal metabolism plus 20% minimal activities. 2. Lightly Active, (add 30%): This is most students, office workers, professionals, etc. About three hours spent daily in light activity such as walking or housekeeping, and about one hour each day in moderate physical exercise. 3. Moderately Active, (add 40%): This represents active students, most persons in light industry, building workers, department store workers, etc., jobs which require being on your feet for most of the work day. 4. Very Active, (add 50%): This is for full-time athletes, dancers, some agricultural workers, forestry workers, etc. 5. Extremely Active, (add 60-70%): These would be athletes in training and those persons employed in rigorous vocations such as construction.
 * B. Calculating your daily caloric needs based on your activity level: **

Diet analysis provides you with a personal nutritional profile based on your age, weight, gender and activity level. Diet analysis also helps analyze the nutritional content of your diet. It is essential that you keep an accurate diary of everything that you eat for the days you choose to analyze.
 * C. Analyzing your personal diet: **

Record your daily food intake, including serving quantity on the diet intake forms. Be as accurate as possible. For many dishes, you will need to list the ingredients separately. For example, you may not find a database entry for the mixed salad and ‘veggie’ sandwich on a pita that you had for lunch. You will have to list each of the foods that were in the salad and in the sandwich.

You will need to use these data sheets of “Nutritional Value of Common Foods”.

Put your data from your daily intake sheets into an Excel spreadsheet that looks something like this:
 * D. Creating a Microsoft Excel graph of your data: **
 * Food || Day || Calories || Protein || Carbs || Fats || Vit A || Vit C || Vit B1 || Vit B2 || Niacin || Folate || Calcium || Iron || Zinc ||

To create a graph of this data, you will highlight the heading row, starting with the column ‘Day’ and all of your data, minus the ‘Food’ column. Once highlighted, you choose ‘Insert’, then ‘Chart’ and your chart options will come up. Choose a ‘bar chart’ and the style you wish and Excel will graph this data to show your caloric and nutrient intake for the 3 days of your diet analysis. You will want to create a graph for each day. You might also want to create a graph that includes the ‘Food’ column so that you can see visually the nutrients, vitamins and minerals in certain foods that you eat.

Your completed daily intake sheets should show you the nutrient analyses of what you ate and details for all of the foods you ate. These sheets will also show the amounts of several vitamins and minerals in your food. Although it takes a little time, you can use the data sheets to analyze just where your specific nutrients are coming from. This is usually enlightening. Write the following in separate paragraphs:
 * E. Analyzing your nutritional status, comparing and summarizing your intake to the recommended nutrient intakes and the Canada Food Guide for Canadian males and females and the researched eating habits of Canadians. **

i. Using the recommended intake guide //and// the **Canada Food Guide**, analyze your diet according to these nutrient guides and compare your intake to the recommended intakes for your age group. ii. Using the research sheets provided on the **“Overview of Canadians’ Eating Habits”** and your own diet analysis summary, compare yourself to other Canadians. Describe how your research and the overview applies to yourself and your family. iii. Explain your discoveries of your own nutrient needs. iv. Describe ways that your can personally achieve a healthy body weight and body image. v. Suggest your specific goals and plans for improving your health and diet.

1.Personal BMR 2.Daily Caloric Needs 3.Written data reports for each day 4.Excel spreadsheet and graph for each of the 3 days 5.Analysis and Summary Pages
 * When you have finished, you should have the following reports to include in your final project: **

You will need to use these data sheets of **Nutritional Value of Common Foods**:

You will also need to compare your intake to the **Canada Food Guide**:

You must also read through and compare yourself to other Canadians by viewing the **Overview of Cdn Eating Habits**:

You can also use the following websites to help find the nutritional content of the foods you're eating:
 * 1) ****EaTracker** **
 * 2) ****SelfNutritiondata****
 * 3) **[|**Slism.com/calorie**]**

You will need to use the recommended intake values below as well as the research on Canadian Eating Habits, here:

** Three-Day Dietary Personal Analysis **

** Parts A, B, C, D **

** Analyzing and Comparing your Nutritional Status **

** Part E **

** Daily Diet Analysis **