Diet Analysis & Health Assessment
1. What is your average percentage of total kcalories from fat? (See Macronutrient Ranges Bar) (5 pts)
2. Dietary recommendations state that total fat intake should be within the range of 20-35% of total kcalories. Was your intake within the recommended range? (5 pts)
3. How many grams of fat did you consume daily on average? (See Intakes vs Goals Report) (5 pts)
4. On average, what percentage of your personal fat DRI did you consume? (Calculate the average of the high and low goals. Show your calculations.) (5 pts)
5. List one food from each day that you could limit to reduce your total fat intake. (5 pts)
6. What percentage of total kcalories came from saturated fat? How does this compare to recommendations for saturated fat? (See Fat Breakdown Report) (5 pts)
7. List one food from each day that you could limit to reduce your saturated fat intake. (5 pts)
8. Dietary recommendations state that about 10% of total kcalories come from monounsaturated fat. What percentage of your total kcalories came from monounsaturated fat? Provide two examples of rich sources that you consumed or that you could add to your diet. (See Fat Breakdown Report) (10 pts)
9. Dietary recommendations state that about 10% of total kcalories come from polyunsaturated fat. What percentage of your total kcalories came from polyunsaturated fat? Provide two examples of rich sources that you consumed or that you could add to your diet. (See Fat Breakdown Report) (10 pts)
10. Which fatty acids are essential? List four foods that you consumed during the days you recorded that contain these fatty acids. (10 pts)
11. What are dietary guidelines for cholesterol intake? Did you meet this goal? List one food from each day that you could limit to reduce your cholesterol intake. (10 pts)
12. List three ways in which a diet high in total and saturated fat can affect health and explain how these fats affect risk for the conditions you’ve listed. (15 pts)
13. Make at least two changes in your menu that would improve the quality of fat in your diet. Explain how these changes could reduce your risk for chronic diseases. (10 pts)