NUTR 2030 Introduction to Principles of Human Nutrition – Spring 2015Diet Analysis Project #2 Form – 2200 CaloriesDAY 1:Sunday, February22, 2015FOOD ITEM FOOD ISERVING SIZECALORIESSERVINGS GRAINSSERVINGS VEGETABLESSERVINGS FRUITSERVINGS DAIRYSERVINGS PROTEINGUIDELINES N/A 2200 7 oz 3 cups 2 cups 3 cups 6 ozTOTAL CONSUMED N/A 1658 5 oz 2 cups 1 cup 2 cups 5 ozBREAKFASTChocolate Lucky Charms 1 cup 142 1 oz1% Milk 1 cup 105 1 cupOrange Juice ½ cup 61 ½ cupLUNCHGround beef 1 oz 71 1 ozMozzarella Cheese ¾ oz 252 ½ cupMexican Rice 1/2 cup 107 1 ozTortillas 2 6” tortillas 292 2 ozMozzarella Cheese ¾ oz 252 ½ cupChicken 1 oz 31 1 ozDINNERFlounder 3 oz 73 3 ozGreen Beans 1 cup 36 1 cupWater 1 cupCooked Quinoa ½ cup 111 1 ozSNACKSApple with Skin 1 medium 95 ½ cupRaw Sweet Peppers 1 cup 30 1 cupDAY 2:Monday, February23, 2015FOOD ITEM FOOD ISERVING SIZECALORIESSERVINGS GRAINSSERVINGS VEGETABLESSERVINGS FRUITSERVINGS DAIRYSERVINGS PROTEINGUIDELINES N/A 2200 7 oz 3 cups 2 cups 3 cups 6 ozTOTAL CONSUMED N/A 1647 4 oz 2 cups 1 cup 1 ½ cup 8 ozBREAKFASTCoffee 1 cup 4Scrambled Eggs 2 eggs 182 2 ozWhole Wheat Toast 1 slice 75 1 ozLUNCHGrilled Chicken 2 oz 62 2 ozMozzarella Cheese ¾ oz 252 ½ cupPasta 1 cup 176 2 ozWater 1 cup 0DINNERLima Beans 1 cup 189 1 cupFlounder 3 oz 73 3 ozCorn on the Cob 1 large ear 114 1 cupRoasted Chicken (drumstick) 1 oz 125 1 ozSNACKSGrapefruit 2 medium 148 1 cupChocolate Lucky Charms 1 cup 142 1 oz1% Milk 1 cup 105 1 cupDAY 3:Tuesday, February24, 2015FOOD ITEM FOOD ISERVING SIZECALORIESSERVINGS GRAINSSERVINGS VEGETABLESSERVINGS FRUITSERVINGS DAIRYSERVINGS PROTEINGUIDELINES N/A 2200 7 oz 3 cups 2 cups 3 cups 6 ozTOTAL CONSUMED N/A 1335 4 oz 3 cups 2 cups 0 cups 6 ozBREAKFASTCoffee 1 cup 4Whole Wheat Toast 1 slice 75 1 ozScrambled Egg 1 egg 91 1 ozLUNCHPeanut Butter and Jelly: 1Peanut Butter 2 Tbsp 188 2 ozGrape Jelly 1 Tbsp 56Whole Grain Bread 2 slices 161 2 ozRaw Carrots 1 cup 52 1 cupDINNERGreen Beans 1 cup 36 1 cupSweet Peas 1 cup 144 1 cupCooked Quinoa ½ cup 111 1 ozBaked Pork Tenderloin 3 oz 122 3 ozSNACKSStrawberry Banana Smoothie: 1Bananas 2 medium bananas 210 1 cupStrawberries ½ cup 24 ½ cup Orange Juice ½ cup 61 ½ cupDAY 4:Wednesday,February 25, 2015FOOD ITEM FOOD ISERVING SIZECALORIESSERVINGS GRAINSSERVINGS VEGETABLESSERVINGS FRUITSERVINGS DAIRYSERVINGS PROTEINGUIDELINES N/A 2200 7 oz 3 cups 2 cups 3 cups 6 ozTOTAL CONSUMED N/A 1684 7 oz 2 cup 1 cup 2 cup 6 ozBREAKFASTCoffee 4Whole Grain English Muffin 1 muffin 135 2 oz1 % Milk 1 cup 105 1 cupScrambled Egg 2 eggs 182 2 ozLUNCHChicken Salad Sandwich (1 oz grilled chicken, 2 slices whole grain bread) 1 192 2 oz 1 ozMedium Orange 1 medium 65 ½ cupDINNERSmoked Salmon 3 oz 144 3 ozCornbread Muffin 1 small muffin 173 1 ozLima Beans 1 cup 189 1 cupBaked Sweet Potato 1 large 131 1 cupWater 1 cup 0SNACKSMicrowave Popcorn 1 small bag 240 2 ozGreek Yogurt w/ Strawberries 1 cup yogurt, ½cup strawberries124 ½ cup 1 cupNUTR 2030 Introduction to Principles of Human Nutrition – Spring 2015Diet Analysis Project #2 Form – 2200 CaloriesNutritional Intake Assessment1. List the food groups that you were deficient in meeting on a regular basis.Overall, I was deficient in each of the food groups over the 4 days. The food group that stood out to me that I struggle to meet the requireddaily amounts is dairy. Other than that, there were a few days that I did not get enough fruits. 2. Evaluate your dietary choices during this analysis project. Provide detailed answers.a. What energy-dense foods compose a majority of your diet and may need to be reduced?Some energy-dense foods that compose a majority of my diet and may need to be reduced are microwave popcorn and mozzarella cheese.b. What empty-kcal foods compose a majority of your diet and may need to be reduced?An empty-kcal food that composes a majority of my diet and may need to be reduced is the coffee that I drink the majority of mornings. It does not contain many kcals (4) and I could provide a lot more energy with drinking something else.c. What nutrient-dense foods are lacking in your diet and may need to be increased?Some nutrient-dense foods that are lacking in my diet and may need to be increased are potatoes, nuts, and leafy greens. d. What portion sizes may be too large and may need to be reduced?Some portion sizes that may be too large and may need to be reduced are most of my meats. I should reduce them to 1 oz portions insteadof 2 and 3 oz portions. e. What dietary patterns (i.e., food access/availability, meal frequency, eating habits, etc.) may need to change in order to improve your diet?In order to improve my diet, the dietary patterns that may need to change are meal frequency and eating habits. I should engage in more frequent, smaller meals throughout the day that include a variety of fruits and vegetables, and get in the habit of switching up my foods so that I am getting a variety of them.f. What improvements/changes were made during this project since Project #1? Describe how you succeeded at these changes.Since Project #1, some improvements/changes that were made during this project were that I was more aware of what I was putting in my body and the effects that they had. I tried to focus on eating fruits and vegetables each day and incorporating a lot of vitamins and minerals into my diet. I also took in more fish and changed up my intake of protein.3. List the nutrition goals that you established in Diet Analysis Project 1.Goal 1: I would like to expand my “cookbook” to include more than just a vegetable, noodles and chicken every night for dinner. My goal is to have something different for lunch and dinner for an entire week.Goal 2: Another goal that I would like to accomplish this semester would be to be more aware of the nutrients, especially the cholesterol and sodium in my foods. I would like to make it a goal to not add any additional salt to the food that I eat.Goal 3: My final goal this semester is that I would like to strive to try a new vegetable every week or so. Broccoli and asparagus will onlyget me so fat in life. 4. Evaluate your success at achieving your nutrition goals (the ones you set during Diet Analysis Project #1) during this analysis project.a. How successful were you at achieving goal #1? What may need to change or continue?I thought that I was fairly successful at achieving goal #1. I only had chicken 1 out of the 4 nights and had things like quinoa instead of noodles. To continue in