Make an extra copy of your food intake and nutrientFOOD RECORD: Day 1 (weekday)FOOD RECORD: Day 2 (weekday or weekend)FOOD RECORD: Day 3 (weekend)THE CHOOSE MY PLATE FORM – Day 1THE CHOOSE MY PLATE FORM – Day 2THE CHOOSE MY PLATE FORM – Day 3Choose My Plate AnalysisDietary Analysis (SP-15)- Make an extra copy of your food intake and nutrientanalysis to be used for future labs- Need MyDietAnalysis for this lab Turn in two reports with this lab: 1. Actual Intakes vs. Recommended Intakes (MyDietAnalysis)2. Choose My Plate “My Plan” Recommendations(choosemyplate.gov)NPCsp15How to fill out the Diet Record FormThe diet record form is designed to assist you in recalling what foods you have eaten over a givenperiod of time. There is also a space for you to specify how much of each food you have eaten.List the food name and portion size on the diet record form. Remember to be as detailed aspossible about each food so that the form can be processed properly and easily. Below is a list oftips for filling out the Form to make it easier and more accurate. Helpful tips on filling out the Form:1. Record what you have eaten as detailed as possible, including brand names right aftermeals. This makes it much easier to remember what you ate. Foods that are unusual,save the package label and attach it to the diet record.2. For foods that you eat more than once a day, you can combine the amounts and enterthe total amount for the day. For instance, if you have a cup of milk in the morning onyour cereal and a cup at night with our dinner, you can enter milk only once on the form,but put 2 cups as the portion size.3. When you are listing the foods you have eaten, it is important to use the specific type offood you had. Remember to specify the following:A. Preparation: How did you cook the food? Or did you? Was it Fresh? Or was it frozenor canned? Did you fry, steam, bake, boil or broil it? If you prepared a mix, did you addmilk or water? Did you substitute ingredients? If so, include the information in thedescription of the food.B. Canned foods: If you had a canned product, was it packed in water, its own juice, orwas syrup added to it? Include the brand name of canned foods. Also, did you serve thejuice or syrup that was in the can, or did you drain it before eating?C. Portion Size: Indicate how much you had of each food using standard measures –ounces, cups, teaspoons, tablespoons, slices, etc.D. Condiments: If you added condiments or spices to your food, include these and howmuch of each you had. For example: mustard, mayonnaise, catsup, salt, pepper, steaksauce, etc.4. If you had bread, was it white or French? If it was wheat bread, was it whole wheat orcracked wheat? Was your milk 1% milk fat, 2% milk fat, or whole milk? If you had coffeeor tea, was it decaffeinated? Was the coffee or tea brewed or instant?5. Break down recipes into specific foods. For example, a peanut butter and jelly sandwichmust be broken into certain amounts of peanut butter, jelly, and bread. Do the same forsalads and casseroles.6. Indicate the time that the food was eaten in the column.1-NPCsp15Name: Date:2/13/15FOOD RECORD: Day 1 (weekday)Use this form to list the foods and beverages you have eaten during a 24-hour period. Writedown the foods and beverages as you eat and drink them (record the size of the portion andmethod of preparation (include the amount of fat, if used) and don’t forget to list any spreads usedon bread, etc.)Time Place HungerScale*(1 – 10)Type ofMeal**Food & Beverages HowPreparedAmount11 :00AM Dunkin doughnuts 7 B Big n toasted sandwich slices Bread toasted 2 slices of bacon Fried 6 egg whites fried 24 :00pm Home 4 L Alfredo noodles boiled 1 cupAlfredo sauce 1/3 cup Pepper 5 pinches Salt 3 pinchesChicken baked ½ cupGreen tea 16ozHoney 3 tablespoons 8 :30pm Home 7 D haddock fried I piece French fries baked ¼ cupCabbage ¼ cupMayonnise 2 tablespoons Carrots 3 Sugar 1 teaspoon Carbonted water, orange flavorHome 2 S Plain lays chips baked baked 1 bag Home 2 S Mango slices 1 ½ cup*Hunger Scale: 1 = Not hungry at all…10 = Extremely hungry!** Breakfast (B), Lunch (L), Dinner (D), Snack (S)NPCsp152Name: Date:2/14/15FOOD RECORD: Day 2 (weekday or weekend)Use this form to list the foods and beverages you have eaten during a 24-hour period. Writedown the foods and beverages as you eat and drink them (record the size of the portion andmethod of preparation (include the amount of fat, if used) and don’t forget to list any spreads usedon bread, etc.)Time Place HungerScale*(1 – 10)Type ofMeal**Food & Beverages HowPreparedAmount12 pm Home 7 L General tso chicken Fried 2/3 cupsWhite rice Boiled 1/2 cupsGreen tea 12 ozHoney 2 tablespoons 4 :30 Work 9 S Tropical fruit cup (pineapple, mango. Papaya.)1 ½ cups5 :00pm Work 10 D Tuna ¾ cupsBread Toasted 4 slices Butter 2 tablespoons Mayonnaise 3 tablespoonsCranberry juice 8 ozNPCsp153Name: Date:2/15/14FOOD RECORD: Day 3 (weekend)Use this form to list the foods and beverages you have eaten during a 24-hour period. Writedown the foods and beverages as you eat and drink them (record the size of the portion andmethod of preparation (include the amount of fat, if used) and don’t forget to list any spreads usedon bread, etc.)Time Place HungerScale*(1 – 10)Type ofMeal**Food & Beverages HowPreparedAmount2pm Movie 5 S Pretzel bites Baked 12 pieces Cheese 1/3 cup 5pm Red lobster 8 D Talipia Baked I piece Crab meat Baked ½ cupLobster Steamed 1/4 cupButter sauce 4 tablespoonsMashed potatoes ¾ cupString beans steamed ¾ cupbiscuits baked 47pm S 1 S Ice cream 1 1/3 cup Sprinkles 2 tablespoonsPecans 2 tablespoons 4NPCsp15Food Record AnalysisUsing your Actual Intake vs. Recommended Intakes (MyDietAnalysis), to answer thefollowing questions:1.List all the nutrients that you were deficient in (less than 70% of the RDA), including vitamins and minerals.Calcium, potassium, magnesium, iron, vitiman A, Vitiman K, Folkate, vitiman D, Vitiman C, choline, vitiman D2. How can you change this? To correct your deficiencies, list foods you could consume?Fish, vegetables dark green, beans, peas, oranges, eggs, nuts, low fat or fat free dairy products, lean meat3. List all the nutrients that you consumed in excess (greater than 200% or greater than 2x’s the RDA), including vitamins and minerals.Sodium4. What can you do to decrease or eliminate your