Complete a three-day food diary. Analyze and average your intake of major macronutrients, energy and select micronutrients. You may use computer analysis or other reference books. Also, you will complete a three-day fitness assessment with description of types of activity and duration. Account for all 24 hours in each day (activities will likely include sleeping, studying, driving, etc in addition to fitness activities such as lifting weights or running). You will then write a 2-3 page reaction paper about components that may be in excess/deficient in your diet and lifestyle plus their potential consequences. Detail 3-5 specific changes you could make to improve your health. There is an example template for recording your diet, nutrients and activity in document sharing if you would like to use it or use it as an example.

Specifics: Please record time of day (words like afternoon snack, supper are fine) and all foods and beverages consumed for three days. Days do not need to be consecutive. Include ALL foods and beverages (even small piece of chocolate you grabbed because it was in a candy jar ;).

Please analyze your diet for:
- Total calories
- Total carbohydrate
- Protein
- Fat
- Sodium
- Saturated fat
- Calcium
- Mineral of your choice (ie: potassium, iron, etc.)
- One water soluble vitamin (of your choice)
- One fat soluble vitamin (of your choice)

Please include a daily total and a three-day average. Calculate your total numbers for each item and then calculate a percentage (based on your 3 day average) of how you compare to the appropriate reference range. A spreadsheet type format may be helpful to easily see this. Please assess the percentage of your estimated needs you are meeting. For calories - find an appropriate reference for your age, gender and activity level. For the macronutrients - please use the Acceptable Macronutrient Distribution ranges (AMDR's), found in your textbook and you will see where your carbohydrate, protein and fat intake (in grams) compares as a percentage of your total caloric intake. (For example, if you got 15% of your calories from protein, you would fall in the AMDR of 10-30% for total calorie intake from protein recommended.) Remember - you are looking at percentages of your total kcal intake, not your ideal intake. Your 3 macronutrients should add up to 100% or at least close. Please use the DRI's and AI's when looking at the micronutrients - again, look at your textbook for this information and make sure it is appropriate for your age, gender, etc. What percentage of the DRI or AI are you getting? If you are over, is it a concern? Is there harm to excess intake? Of note - you may want to compare to the UL for sodium, as the goal for most Americans is just to fall below this number.

*Note - the "RDA" for carbohydrate is listed as 130 grams. This is a minimum carbohydrate load you need to prevent ketosis - not a goal intake. Please look at the AMDR and calculate your range intake goal. Also, remember, carbohydrates are not "bad." Refined flours and sugars are not a great choice, but carbohydrates like whole grains, fruits and vegetables are important for health.

You may use a reference book or a computer program. However, make sure you use your textbook to find ranges and information for YOU specifically (not just what the computer program spits out.) Discuss each nutrient and how you compare. Some possible tools that you may use to calculate totals include:

www.myfoodrecord.com (pro: specific information on several nutrients, con: you may have to analyze foods one at a time)

"my fitness pal" phone app

Tools on the mypyramid website such as https://www.choosemyplate.gov/SuperTracker/default.aspx

Or any other tool that you find that is appropriate.

Again - remember - these tools will help you find numbers but please put the information into your specific assignment format. (I don't want printouts or copies from whatever tool you use.) Also - just know that sometimes values are not reported on food labels, but that doesn't mean they aren't there!! Try a comparable food to find approximate values. For example, enter generic "spaghetti" instead of the specific brand you ate, just for the missing nutrients (otherwise, more specific information is better.) Also - please use whole numbers (ie: not "2%" of calcium that might be listed on a food label). It's fine to use this information, but please convert it to a number. (Just find out what number the DV for that nutrient is based on -- usually it is for an "average" adult and not specific to your needs!)

List all activities in each 24-hour day, include:

1) activity level - such as light, moderate, heavy, strenuous

2) length of time

Analyze your diet and exercise behaviors (excesses and/or deficiencies) and explain the potential health effects. Analyze 3-5 specific lifestyle changes that are realistic to improve diet and/or exercise and the benefits that would be produced.

Attachment:- Self-assessment.rar