1. (15 points) your 3 day average intake, the government dri of the

1. (15 Points) Your 3 day average intake, the government DRI of the following, and whether the 3 day average consumption is over-, under- or adequate based on the DRI. Please put this information in in table format  [the first column should state the requested information (provided below), the second column should report the 3 day average intake or minutes of activity, the third column reporting the DRI or government recommendation for each, the fourth column reports whether over-, under- or adequate consumption]:

1. Total kcalories/day

2. Fat (kcalories/day)

3. % kCals from Fat per day

4. % kCals from Saturated Fat per day

5. Trans Fat (grams/day) (You will need to track this yourself)

6. Cholesterol (mg/day)

7. Protein (kcalories/day)

8. % kCals from Protein per day

9. Carbohydrate (kcalories/day)

10. % kCals from Carbohydrates per day

11. Added Sugar (grams/day)

12. Water (liters/day)

13. Fiber (grams/day)

14. Vitamin A (state the units/day)

15. Vitamin D (state the units/day)

16. Vitamin E (state the units/day)

17. Vitamin K (state the units/day)

18. Vitamin C (state the units/day)

19. Thiamine (state the units/day)

20. Riboflavin (state the units/day) 

21. Niacin (state the units/day)

22. Vitamin B6 (state the units/day)

23. Folate (state the units/day)

24. Vitamin B12 (state the units/day)

25. Sodium (mg/day)

26. Potassium (mg/day)

27. Iron (mg/day)

28. Calcium (mg/day)

29. Fruit (cups/day)

30. Vegetables (cups/day)

31. Protein (ounces/day)

32. Dairy (cups/day)

33. Grains (ounces/day)

34. Oils (tsps/day)

35. Low level activity (minutes/day)

36. Moderate level activity (minutes/day)

37. Intense level activity (minutes/day)

 

2. (10 points) Clearly state for each of the above intakes of items 1 through 34, a detailed explanation about the amount and type of food you ate and/or were lacking as a cause for eating the recommended amount, under-consuming or over-consuming the item. For example, if you consumed under the DRI for folate, explain in detail what food types or amounts your diet was lacking.

3. (10 Points) Clearly state for each of the above intakes of items 1 through 34, a detailed explanation about how you could change your diet, including adding, removing and/or replacing specific foods, to meet the DRIs.

4. (2 Points) Clearly state what changes are needed and why in your physical activity.

5. (3 Points) Your SuperTracker reports.

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