3-Day Food Record and Nutrition Assessment - APPH 1040 Assignment

This assignment, part of APPH 1040, requires students to maintain a detailed 3-day food record, documenting all food and beverages consumed over two weekdays and one weekend day. The purpose is to provide practical experience in dietary analysis and self-assessment. Students must use a provided food record table to record the time, food item, preparation method, and amount consumed for each entry, excluding vitamin and pill supplements. The assignment's core objective is to enable students to create a nutritional profile based on their individual data, including height, weight, and recorded food consumption. Students will then compare their personal dietary profiles to the current U.S. dietary recommendations, such as the MyPlate guidelines, and identify potential areas for improvement in their diet and overall health. The provided assignment solution includes the MyPlate plan which highlights daily food group amounts for a 2,000 calorie diet, focusing on fruits, vegetables, grains, protein, and dairy, and emphasizes limiting sodium, saturated fat, and added sugars. Students are encouraged to make small changes, or "MyWins", to promote healthier food choices, and track both their food choices and activity levels. The assignment aims to promote a practical understanding of dietary analysis and its impact on health.

MyPlate Plan
Find your Healthy Eating Style
United States Department of Agriculture
Drink and eat less sodium, saturated fat, and added sugars. Limit:
• Sodium to 2,300 milligrams a day.
• Saturated fat to 22 grams a day.
• Added sugars to 50 grams a day.
Limit
2 1/2 cups
Vary your veggies
Choose a variety of colorful
fresh, frozen, and canned
vegetables—make sure to
include dark green, red, and
orange choices.
Vegetables
3 cups
Move to low-fat or
fat-free milk or yogurt
Choose fat-free milk, yogurt,
and soy beverages (soy milk)
to cut back on your saturated
fat.
Dairy
2 cups
Focus on whole fruits
Focus on whole fruits that
are fresh, frozen, canned, or
dried.
Fruits
5 1/2 ounces
Vary your protein
routine
Mix up your protein foods
to include seafood, beans
and peas, unsalted nuts and
seeds, soy products, eggs,
and lean meats and poultry.
Protein
6 ounces
Make half your grains
whole grains
Find whole-grain foods by
reading the Nutrition Facts
label and ingredients list.
Grains
Be active your way:Children 6 to 17 years old should move 60 minutes every day. Adults should be physically active at least 2 1/2 hours per week.
Everything you eat and drink matters. Find your healthy eating style that reflects your preferences, culture, traditions,
and budget—and maintain it for a lifetime! The right mix can help you be healthier now and into the future. The key is
choosing a variety of foods and beverages from each food group—and making sure that each choice is limited in
saturated fat, sodium, and added sugars. Start with small changes—“MyWins”—to make healthier choices you can enjoy.
Food Group Amounts for 2,000 Calories a Day

Food group targets for a 2,000 calorie* pattern are:
2 cups
1 cup of fruits counts as
• 1 cup raw or cooked fruit; or
• 1/2 cup dried fruit; or
• 1 cup 100% fruit juice.
2 1/2 cups
1 cup vegetables counts as
• 1 cup raw or cooked vegetables; or
• 2 cups leafy salad greens; or
• 1 cup 100% vegetable juice.
6 ounce equivalents
1 ounce of grains counts as
• 1 slice bread; or
• 1 ounce ready-to-eat cereal; or
• 1/2 cup cooked rice, pasta, or cereal.
5 1/2 ounce equivalents
1 ounce of protein counts as
• 1 ounce lean meat, poultry, or seafood; or
• 1 egg; or
• 1 Tbsp peanut butter; or
• 1/4 cup cooked beans or peas; or
• 1/2 ounce nuts or seeds.
3 cups
1 cup of dairy counts as
• 1 cup milk; or
• 1 cup yogurt; or
• 1 cup fortified soy beverage; or
• 1 1/2 ounces natural cheese or 2 ounces
processed cheese.
Fruits
Vegetables
Grains
Protein
Dairy
MyPlate Plan
Write down the foods you ate today and track your daily MyPlate, MyWins!
Write your food choices for
each food group
Did you reach
your target?
Limit:
• Sodium to 2,300 milligrams a day.
• Saturated fat to 22 grams a day.
• Added sugars to 50 grams a day.
Limit
Be active your way:
Adults:
• Be physically active at least
2 1/2 hours per week.
Children 6 to 17 years old:
• Move at least 60 minutes every day.
Activity
Y
N
Y
N
Y
N
Y
N
Y
N
Y N
Y N
Track your MyPlate, MyWins
Center for Nutrition Policy and Promotion
January 2016
USDA is an equal opportunity provider and employer.
MyWins
* This 2,000 calorie pattern is only an estimate of your
needs. Monitor your body weight and adjust your
calories if needed.