Compare your average intake of protein, total carbohydrates, and fat to the AMDR. Answer these specific questions.
- What percent of your kcals is coming from protein, total carbohydrates, and fat?
- Are these values within the AMDR ranges? Too low? Too high?
- Was your average energy consumption close to your calculated energy needs?
- According to these calculations, are you in positive, neutral, or negative energy balance?
- Are you actually gaining, maintaining, or losing weight?
- If there is a difference between the calculated numbers and your actual energy balance, why do you think this is happening?
- What is your protein RDA based on your body weight?
Your answer will be in grams of protein. For most people use the formula 0.8 g/kg body weight. A few of you may have higher needs if you are an athlete. If so, use the information from the protein chapter or sports nutrition chapter find the correct formula for you.
2. How does your average protein intake (grams) compare to your calculated RDA?
- List the top 3 protein sources from your Cronometer report. (Hover over the colored bar for protein and the sources will pop up.)
- Do you tend to eat more animal protein or plant protein?
- How do your choices of protein foods influence your ability to meet your nutrient needs as well as your overall health?
- List the top 3 sources of saturate fat from your food records and the top 3 sources of trans fat.
- Are you within the guidelines for saturated fat intake? (<10% of total kcals)
You will need to calculate this. grams of sat fat x 9 = sat fat kcals
(sat fat kcals x 100) / total kcals = % of kcals from sat fat
- List your top 3 sources of omega-3 fats.
- What is a food high in omega-3 fats you enjoy or would be willing to try?
- List your top 3 sources of fiber.
- Are you getting the recommended amount of fiber?
- List two food sources of fiber you would be willing to add.
- List your top 3 sources of sugar. (Note that Cronometer does not distinguish between added sugars and naturally occuring sugar in fruit and dairy products.)
- Are you within the recommended guideline for added sugar? (<10% of total kcals = 50 g for 2000 kcals and 37.5 g for 1500 kcals.)
- If your sugar intake is high, what change could you make to reduce your added sugar intake?
- List the vitamins and minerals with intake values less than 75%
- List the vitamins and minerals with intake 76% to less than 100% (For sodium the cut off is greater than 100%)
- What food could you add to improve your vitamin and mineral intake? List at least 4 foods and the missing nutrient(s) from question 1 and 2 the food will provide.
- How do your food choices increase or decrease your disease risk?
- Give a short summary of your goal.
- What steps have you taken to make progress toward your goal?
- How is it going?