Assignment 4:
EVALUATE YOUR FAT INTAKE (50 possible points)
Section One (8 points)
According to the Macronutrients Ranges report, what percentage of your average
total calorie intake comes from fat?
Is this in line with the recommendation that 20-35% of the total kcalories in your
diet should come from fat? (yes or no)
Dietary Guidelines no longer recommend limiting the consumption of dietary cholesterol to under
300 mg per day. Foods high in cholesterol though often tend to be higher in saturated fat. Therefore
it is still recommended to limit dietary cholesterol. Look at your Intake vs. Goal Report.
How many milligrams of cholesterol do you consume on average?
Which of the following food groups contain the most amount of cholesterol?
Choose one answer.
_____ foods from plants such as whole grain fruits and vegetables
_____ foods from animals such as meat and dairy
_____ starchy vegetables such as potatoes
_____ only dairy such as butter, milk, cheese and yogurt
_____ all foods contain cholesterol
Section Two (18 points)
Which one of the 3 fatty acid types, (not trans fat) is most likely to raise blood
cholesterol, which increases the risk of heart disease?
It is recommended to keep your saturated fat intake less than 10% of total kcal.
What percentage of your total calorie intake comes from saturated fat? (Refer
to the “Fat Breakdown” report.)
Comparing spreadsheets from all three days, list the top foods or beverages that contributed the
most grams of saturated fat and most milligrams of cholesterol. (All could come from one day or all
three.)
3 foods highest in
saturated fat
1.
2.
3.
Grams of
Saturated Fat
3 foods highest in
cholesterol
Milligrams of
Cholesterol
1.
2.
3.
Are the foods you ate that are highest in saturated fat also highest in cholesterol?
Although LDL cholesterol is associated with a high risk of heart disease, HDL
cholesterol is associated with a low risk of heart disease. Which one of the 3 fatty
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FN 303 Spring 2020
Assignment 4:
EVALUATE YOUR FAT INTAKE (50 possible points)
acid types helps to lower total cholesterol, without lowering HDL cholesterol?
Dietary Guidelines state that diets high in saturated and trans fats are associated with an increased
risk for heart disease and other chronic diseases and should be replaced with unsaturated fats.
It is recommended that more than 10% of total calories come from monounsaturated
fat. What percentage of your total kcals came from monounsaturated fat?
Section Three (7 points)
Refer to the 3-day average “Fat Breakdown Report”
Looking at your individual Intake Spreadsheets for all three days, list three foods you ate during
these days that were highest in monounsaturated fat.
1.
2.
3.
Refer to your text: list two health benefits and two good food sources of monounsaturated fatty
acids.
Health Benefits of Monounsaturated Fat
1.
Good Food Sources of Monounsaturated Fat
1.
2.
2.
Section Four (10 points)
What are the names of the two categories of essential polyunsaturated fatty acids?
From your Intake vs. Goals report:
What percentage of your DRI did you meet for omega-6 Linoleic?
What percentage of your DRI did you meet for omega-3 Linolenic?
Refer to your text: list two health benefits and two good sources of omega-3 fatty acids.
Health Benefits of Omega 3’s
Good Food Sources of Omega 3’s
1.
1.
2.
2.
Section Five (7 points)
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FN 303 Spring 2020
Assignment 4:
EVALUATE YOUR FAT INTAKE (50 possible points)
What is the name of the type of lipid used for storage of
excess glucose and fat in the body?
As far as you know, do any of the following run in your family? Heart disease, high
triglycerides, high blood pressure, obesity or high LDL cholesterol. (yes or no)
Now that you have evaluated your fat intake, which one of the unhealthy fats were you highest in
and how could you modify your food selections to help reduce it? (Be specific!)
Which one of the healthy fats were you lowest in and how could you modify your food selections
to help increase it? (Be specific!)
Now think back to your carbohydrates. Name the primary saccharide
to modify in your diet to reduce your body’s conversion to fat.
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FN 303 Spring 2020
Assignment 5: EVALUATE YOUR PROTEIN INTAKE (50 possible points)
Section One (10 points)
According to the Macronutrient Ranges report, what percentage of your average
total kcal intake comes from protein?
Is this in line with the recommendation that 10-35% of the total kcalories in your
diet should come from protein? (yes or no)
Look at your Intake vs. Goal report:
What was your RDA (DRI) for protein?
Remember Protein needs/recommendations are based on an individual’s actual weight.
It is recommended to keep your protein intake less than 200% of the DRI.
What percentage of the DRI was your average protein intake?
Think about the fact that if your intake is meeting 100% of the DRI your protein needs are being
met. But what if:
Your protein intake is consistently below 80% of your protein DRI. List two types of specific foods
that you can include to help meet your protein DRI. Do Not list take a supplement.
Section Two (14 points)
According to your text, there are categories of plant foods that compliment each other’s array of
essential amino acid content? (i.e. if both groups are consumed over the course of the same day,
they will provide all nine essential amino acids.)
What are these called?
Now list two specific foods that serve as an example of these that should be eaten together.
Because of mutual supplementation, meeting protein needs is not unlikely among most
plant based diets. Using your text as a reference, list one vitamin and three minerals that may be
lacking in this type of diet.
Although total protein intake may not change when using a more plant based diet, list specific
micronutrients that will be impacted: Do not list protein. Do not list foods.
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FN 303 Spring 2020
Assignment 5: EVALUATE YOUR PROTEIN INTAKE (50 possible points)
Nutrients that would likely increase
1
Nutrients that would likely decrease
1
2
2
Section Three (18 points)
Refer to your spreadsheets and locate the one day which was highest in protein.
What was the day (date)?
Looking at that day only, (using the day/date above do NOT list protein foods from all three
days) list all of the foods/beverages that contributed at least 2 grams of protein. Identify these
items as coming from strictly a plant source, strictly an animal source, or a combination of plant and
animal. Write the foods (and grams of protein) into the table below.
Column 1
Strictly a plant source
(e.g.: cereal = 3 gm)
Column 2
Strictly an animal source
(e.g.: milk = 6 gm)
Column 3
Combination: plant and animal
(e.g.: macaroni & cheese = 9 gm)
Sub-total protein from plant
sources: ___ grams
Sub-total protein from
animal sources: ____ grams
Sub-total protein from
combination sources: ____ grams
Step 1: Divide the number from column 3 by 3. What is this number?
Step 2: Divide the number from column 3 by 3, multiply it by 2.What is this number?
Estimating that 1/3 of the protein from combination foods is provided by plants,
how much of the total protein came from plants? (Column 1 + step 1)
Estimating that 2/3 of the protein from combination foods is provided by animals,
how much of the total protein came from animals? (Column 2 + step 2)
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FN 303 Spring 2020
Assignment 5: EVALUATE YOUR PROTEIN INTAKE (50 possible points)
Did most of your protein come from plant sources or animal sources?
Section Four (4 points)
According to your text, the use of amino acid supplements is not recommended. WHY NOT?
List one adverse reaction that may occur.
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FN 303 Spring 2020
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