MacronutrientsTotal Fat and Cholesterol12. What was your average daily fat intake (grams)? __114.02g_Total Fat and CholesterolNameDateCarbohydrate, Fat and Protein Lab (SP-15)Name:Date:NPCsp15MacronutrientsAnswer the following questions using the printout of your Recommended versus ActualIntakes (MyDietAnalysis):Sources of Calories: Current recommendations for macronutrients are 45-65% of calories from carbohydrates, 20-35% calories from fat and 10-35% calories from protein. Compare your intakes with the recommendations. Use your 3 day average for the calculations below.1. Average Average Average % Total Daily Intake Calories from Total Calories Calories (grams) Macronutrient Carbohydrates: __205.76___ X 4 kcals/g = ___823.04_____ / ___2243.60__ = ____36.68_____Total Fat: __114.02__ X 9 kcals/g = ___1026.18___ / _2243.60__ = ____45.74____Protein: __102.50___ X 4 kcals/g = ____410_____ / __2243.60__ = ____18.27_____2. Compare your % total calories from carbohydrates, fat and protein to the current recommendations.- Carbs recommendation 322.60 I am under the recommendation- Total fat 72.99 I am over the total fat recommendation - Protein 67.13 I am over the recommended protein on average 1 Name:Date:NPCsp15CarbohydratesAnswer the following questions using the printout of your Recommended Versus ActualIntakes:3. What is the minimum amount of carbohydrate needed and why do we need that amount?- 130g CHO/ day, it’s the primary source for brain and central nervous system4. Did you consume the minimum amount of carbohydrates? Explain why or why not?- Yes I did, 5. List 5 foods that you consumed that were a significant source of carbohydrates?- Mangos, cranberry juice, mashed potatoes, rice, pretzels.6. According to the Choose My Plate recommendations ½ of all grains eaten should be whole grains. List 5 sources of whole grains:- Whole wheat flour, bulgur, oatmeal, whole cornmeal, brown rice. 7. Looking at your Recommended versus Actual Intakes, did you consume enough whole grains- Yes I did I consumed more 2Name:Date:NPCsp15Fiber Answer the following questions using the printout of your Recommended versus ActualIntakes:8. Referring to your printout, how much fiber did you consume on average per day?- 14.93 g9. Is this enough to meet your daily requirements?No I only met about half of my Dailey requirements10. List all foods that you consumed over the 3 days that were a good source of fiber (more than 3 grams per serving). - Vegetables, potatoes11. If you do not consume enough fiber (<25 grams/ day), which sources could you consume to help increase your intake? (list 2 food sources that are GOOD sources of fiber (> 3 grams/serving) and the amount of fiber/serving each provides)Oatmeal, beans3Name:Date:NPCsp15Total Fat and Cholesterol12. What was your average daily fat intake (grams)? __114.02g_13. Calculate the percentage of your calories (showing your work) that come from:a. Total fat:114.02*9= (1026.18/ 2,243.60)* 100 = 45.74b. Saturated fat:35.06 *9= (315.54/ 2,243.60) *100= 14.06c. Monounsaturated fat:9.24 *9= (83.16/ 2,243.60) * 100 = 3.71d. Polyunsaturated fat:9.14 *9= (82.26/2,243.60) *100= 3.6714. What are the American Heart Association (AHA) recommendations for % calories from fat in the diet and % calories from Saturated fat?- 20-30% total kcal from fat- 7-10% kcal saturated fat 14a. What was your % calories from fat? How does this compare to the AHA recommendations?- I was over with calories from fat, I had 45.75%4Name Date:NPCsp15:Total Fat and Cholesterol14b. what was your % calories from saturated fat? How does this compare to the AHA recommendations?- 14.07% I was over in saturated fats15. What three foods were the greatest sources of Saturated Fats?- Butter, cheese, chicken with skin 16. What three foods were the greatest sources of Trans Fats?- Potato chips, French fries, ice cream, breakfast sandwich.17. What is the recommended daily intake of Cholesterol?- 200-300 mg a day 17a. what was your average intake?- 376.58 mg18. What three foods were the greatest sources of cholesterol?- Eggs, fish, seafood, 19. List 4 ways you can cut down on or improve your saturated fat, trans fat and cholesterol intake.- Eat more fruits, vegetables, and whole grains, Limit amount of animal protein youeat, change the way you prepare your food and substitute saturated fats forunsaturated fats 5NPCsp15Name DateTrans fat20. What is Trans fat? - Unsaturated fatty acid whose molecules contain trans double bonds between carbonatoms21 .Name at least five foods that commonly contain trans fat? Do you consume any of thesefoods? If so, which?- Margarine, soups, fast food, frozen prepared foods, baked goods, yes all of them 22. Why is Trans fat considered unhealthy?- artery-clogging fat that increase blood levels LDL cholesterol, while lowering levels ofHDL cholesterol.23. What ingredient/s indicates a presence of Trans fat?- Shortening, partially hydrogenated vegetable oil, hydrogenated vegetable oilNPCsp156Protein24. What is your average protein intake?- 102.50g25. List three foods that are your greatest source of protein.- Fish, nuts, chicken26. Calculate your RDA for protein intake (RDA = body weight (kg) X 0.8).- 185lb/ 2.2kg/lb= 84.09kg * 0.8= 67.272g27. How does your average intake compare to the RDA?- My average intake is over the recommended intake by 35.23g7NPCsp15Actual Intakes -vs- Recommended IntakesThe actual intakes -vs- recommended intakes report displays the amount of nutrients consumed asthey compare to your dietary intake recommendations in a bar graph format.Profile InfoPersonal: kenyaclark Female 20 yrs 5 ft 10 in 185 lbDay(s): Day 1 (Breakfast, Lunch, Dinner, Snack), Day 2 (Lunch, Dinner, Snack), Day 3 (Dinner, Snack)Activity Level: SedentaryStrive for an Active activity level.Weight Change: None Best not to exceed 2 lbs per week.BMI: 26.5 Normal is 18.5 to 25. Clinically Obese is 30 or higher.NutrientActualRec. Percent 0 50 100 150Basic ComponentsCalories 2,243.602,346.2196 %Calories from Fat 1,026.22 656.94 156 %Calories from SatFat315.57 211.16 149 %Protein (g) 102.50 67.13 153 %Carbohydrates (g)205.76 322.60 64 %Sugar (g) 61.30Dietary Fiber (g) 14.93 32.85 45 %Soluble Fiber (g) 1.04InSoluble Fiber (g)0.82Fat (g) 114.02 72.99 156 %Saturated Fat (g) 35.06 23.46 149