Nutrition for Health and Wellness

KIN1601 – Assignment #2

KIN1601- 001,002 Nutrition for Health and Wellness

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Assignment 2 – Personal Dietary Assessment Research Project

Total marks for assignment: 100 marks (20% of the final grade)


You will complete a 3-day food record and analyze it for macronutrient and micronutrient content using the iProfile nutrient analysis program. You will then compare your nutrient intake to a variety of food and nutrient guidelines (i.e. Canada’s Food Guide, the Dietary Reference Intakes, etc.). This is a research project – you are expected to find information in the textbook on your own as we will not cover everything in class that you will need for this paper.

Policy for Late Assignments:

  • Assignments are due by the time indicatedon the due date. Technical issues will not be accepted as an excuse
  • 10% of total marks will be deducted for each day that the assignment is late (10% for 1 day late, 20% for 2 days late, 30% for 3 days late, etc.). NO papers are accepted after 5 days.
  • If your assignment is missing the iprofile charts, you will lose 10%.


You will use APA version 7 student paper style for this course. Find details here:

Examples of formatting details to be aware of:

  • Times New Roman 12 pt.
  • 1 Inch margins on all sides
  • Numbered pages, double spaced, correct paragraph spacing, indentations, etc
  • Title page must follow APA formatting. Please include your name, student number, course number and section number, the date, and instructor’s name.
  • No citations or references required
  • Order your assignment:
    • Part 1: 3-day food record
    • Part 2: Analysis of Dietary Habits and Patterns Using Canada’s Food Guide
    • Part 3: Analyzing your food intake using iprofile
      • Tables and answers to questions
    • Attachment of your iProfile reports (this can be in PDF format)
      • Profile
      • Macronutrient Distribution
      • Food Journal Summary
      • Intake Compare to DRI

5 Marks will also be devoted for structure and style: for example, quality of writing, spelling, grammar, title page, APA formatting, etc. Proof read!


Submit your assignment to the nexus dropbox by 6pm. File format should be a word document. Do not submit a PDF, you will lose marks (iprofile reports are permitted in pdf). Late assignments will be penalized. Technical issues are NOT an acceptable excuse.

This is an individual assignment. No collaboration or group work is allowed. Do not do this assignment with someone. All work must be original to this class section.

Note: the last 4 pages of this assignment outline contain two appendices with information on how to complete an accurate 3-day food record and how to create and enter foods into iProfile account. It is strongly suggested that you carefully read these over before beginning your assignment.

Part 1: Food and Beverage Intake Over a 3-day Period

Complete a 3-day food record

See Appendix 1 for instructions on how to complete an accurate 3-day food record.

(a) Present your food intake in the form of a table, as follows: (6 marks)

Date & TimeLocationFood/BeverageAmount
Friday, Sept. 258 a.m.HomeDempter’s whole wheat bread, toasted2 slices
Butter2 teaspoons
Non-name peanut butter, natural3 tablespoons
Apple1 medium
Folgers Decaf coffee, brewed2 cups
Coconut milk2 tablespoons
Splenda1 package
Centrum “Women Under 50” Multivitamin1 tablet
Tap water, Brita filtered500 mL

Be sure to keep track of brand names of any products that you eat, as nutrient content can vary between brands. iProfile has a broad range of different brand names of products in their database, so keeping track of brand names will help increase the accuracy of your nutrient analysis results.

If you take a nutritional supplement(s), record it in the chart as well.

(b) Comment on factors that might have influenced your food intake over these 3 days – stress, work, contents of your fridge, money. Were these 3 days reflective of your normal eating patterns? Why or why not? 1-2 sentences (3 marks)

Part 2: Analysis of Dietary Habits and Patterns Using Canada’s Food Guide (12 marks)

The most recent version of Canada’s Food Guide (2019) makes several recommendations related to food choices and healthy eating habits.

  1. Reflect on your food choices over the 3-day period. Comment on 3 ways your eating pattern either did or did not follow Canada’s Food Guide recommendations for healthy food choices (6 marks).
  1. Describe 3 ways your eating pattern was or was not consistent with Canada’s Food Guide recommendations for healthy eating habits (6 marks).

Part 3: Analysis of Your Diet Using the iProfile nutrient analysis program

This is a big section. Be sure to read all of it and answer each question in the correct order.

1. Enter the foods in your 3-day food record into iProfile and attach your reports. (2marks)

  • See Appendix 2 for information on how to set up your profile in iProfile, enter foods, and generate reports.
  • Some tips:
    • For mixed/combination dishes, baked goods, etc., you will need to enter the amount of each ingredient consumed based on a recipe or your best estimate. Alternatively, you can manually enter recipes into iProfile and chose portions of that entered recipe.
    • In some cases, you may have to substitute a different food item as the next best choice. If this is the case, please indicate the substitution that you are making and if you are concerned that they do not reflect the food(s) that you consumed.
  • If you take supplements, DO NOT enter these into iProfile. You will have to add these to your intake from foods manually.
  • Attach your personalized reports after you enter all of the foods in your 3-day food record. You should have 4 reports (tables):
    • Profile
    • Macronutrient Distribution
    • Food Journal Summary (View by Day of the Week)
    • Intake Compared to DRI (Complete View)

2. Compare your energy intake to your Dietary Reference Intake (DRI)

(a) Use the information in the “Macronutrient Distribution” iProfile report to construct a small table containing the following information: (1.5 marks)

My average daily energy intake (kcal)My dietary reference intake (DRI)% of DRI that I met

(b) What were some of the more energy-dense foods you consumed over the 3-day period? Would these energy-dense foods be considered consistent with healthy food choices? Explain why or why not (3.5 marks)

(c) Comment on whether or not you met your DRI for energy. How might this affect your body weight if sustained over a longer period of time? (2 marks)

3. Evaluate your diet according to the Dietary Reference Intakes (DRIs) for macronutrients.

(a) Using the iProfile report “Intake Compared to DRI”, compare your dietary intake to the Acceptable Macronutrient Distribution Ranges (AMDRs) for carbohydrate, fat, and protein. Since fibre does not provide energy, compare your intake of fibre (in grams) to the Adequate Intake (AI) for fibre.

AMDRs for carbohydrate, fat, and protein, and the AI for fibre can be found in several places:

  • In class notes
  • In your textbook
  • In the “Macronutrient Distribution” report on iProfile

Present your information in a table (8 marks):

NutrientsMy Average Intake (grams)My Average Intake (kCal)My Intake (% of average daily energy intake)AMDR (%)
Saturated Fat<10%*
Fibre“x” grams of fibre/day1

*Since the DRI committee has not established an AMDR for saturated fat, the value of 10% that appears in the “AMDR (%)” column has been taken from the Nutrient Recommendations, an older set of dietary recommendations.

1Fill in the appropriate value for “x”, according to your age and gender.

  • To calculate “My Intake (kCal)” for carbohydrate, fat, saturated fat, and protein, multiply your intake of each nutrient in grams by the caloric content per gram for that nutrient.
  • Use your average daily energy intake (kCal), determined in question #3, to calculate “My Intake (% of average daily energy intake).

(b) Comment on whether your diet met the AMDRs for percent energy from carbohydrate, fat, and protein, the Nutrient Recommendation for saturated fat, and the DRI for fibre (10 marks).

• If your diet did not meet these recommendations, provide examples of the changes in food choices that you would need to make in order to meet the recommendations.

• If your diet did meet these recommendations, provide examples of how your current food choices are allowing you to meet these recommendations.

Hint: use the arrows on the chart to help you determine if you did or did not meet the requirements.

(c) Comment on how your protein intake expressed as g/kg body weight compares to the recommendation of 0.8 g protein/kg body weight. Show calculations. (2 marks)

• Calculate your protein intake per kg body weight (i.e. your average daily protein intake in grams divided by your body weight in kg). Remember, 2.2 lbs = 1 kg.

  • Do you feel this recommendation of 0.8 g/kg body weight is appropriate for you? Why or why not

(d) Comment on whether or not your diet meets the World Health Organization (WHO) recommendations for trans fat intake, the Daily Value recommendations for cholesterol, and the Nutrient Recommendations for alcohol. (6 marks).

• The WHO recommends that no more than 1% of total energy come from trans fat. The calculation to determine your percentage of daily energy intake from trans fat is:

Energy from trans fat = trans fat (grams) x 9 kCal/gram

% energy from trans fat = energy from trans fat (kCal) / daily energy intake (kCal)

  • Show calculations. If your trans fat intake was below the recommendation, how did your food choices help you achieve this? If it was above, which foods should you try to eliminate from your diet to reduce your trans fat intake?

• The Daily Value recommendation for cholesterol is ≤ 300 mg cholesterol/day. Comment on your cholesterol intake – was it above or below?

• The Nutrient Recommendation for alcohol is no more than 5% of total energy from alcohol. You will find your intake of alcohol in grams in the “Intake Compared to DRI” report. Multiply this number by the caloric density of alcohol (hint: how many kCal of energy does alcohol contain per gram?) to get the number of calories you consumed from alcohol.

(e) Compare your water intake to the DRI recommendation for water. Comment on whether or not your water intake meets the DRI recommendation. (2 marks)

• DRI values for water are found in course notes, or in the “My DRI” column in the “Intake Compared to DRI” report.

• In iProfile, water is known as “moisture”.

4. Compare your intake of vitamins and minerals, from both food and supplements, to the Dietary Reference Intake (DRI) values.

(a) Construct tables containing the following information. You must include the correct units to receive full marks. [10 marks]:

VitaminAverage Daily Intake from Food (Scientific Units)Daily Intake from Supplements (Scientific Units)My Intake from Food + Supplements (Scientific Units)My DRI(RDA or AI)(Units)% DRI Consumed from Food (%)% DRI Consumed from Food + Supplements (%)Tolerable Upper Level (UL)(Scientific units)
Vitamin A1
Vitamin D
Vitamin E
Vitamin K
Pantothenic Acid
Vitamin B6
Vitamin B12
Vitamin C

1For vitamin A, 1 Retinol Activity Equivalent (RAE) = 1 µg vitamin A

2 For niacin, 1 Niacin Equivalent (NE) = 1 mg niacin

3 For folate, 1 Dietary Folate Equivalent (DFE) = 1 µg folate = 0.6 µg folic acid (the synthetic form of folate found in supplements; if you took a folic acid supplement or a multivitamin containing folic acid, you will have to convert to µg of folate before entering that number into the table.


MineralAverage Daily Intake from Food (Scientific Units)Daily Intake from Supplements (Scientific Units)My Intake from Food + Supplements (Scientific Units)My DRI(Units)% DRI Consumed from Food (%)% DRI Consumed from Food + Supplements (%)Tolerable Upper Level (UL)(Scientific units)
  • If you did not consume supplements, put a “0” (zero) in the “Daily Intake from Supplements” column. Your values for the column “My Intake from Food + Supplements (Scientific Units)” will be the same as those in the “My Intake from Food (Scientific Units)” column.
  • Use the iProfile report entitled “Intake Compared to DRI (complete view)” to find the values to insert into the columns for “My Average Daily Intake (Scientific Units)”. Pay attention to the units for each nutrient.
  • Use the “My DRI” column, course notes, or DRI Tables in the textbook to find the appropriate values for your age and sex to insert into the column for “My DRI (scientific units)”. Examples of scientific units are g (grams), mg (milligrams), µg (micrograms), etc. DRIs can be Recommended Dietary Allowances (RDA) or Adequate Intakes (AI).

You must calculate the values for the “% DRI Consumed from Food (%)” and “% DRI Consumed from Food + Supplements (%)” columns. The calculation is:

% DRI Consumed = My Average Daily Intake (Scientific Units) / My DRI (Scientific Units) x 100

(b) Was your intake of these vitamins and minerals adequate based on the DRI? [6 marks]

• Choose 3 vitamins and 3 minerals, and comment on how your intake from foods alone compared to your DRI recommendations for these vitamins and minerals. Provide examples of foods in your diet that helped you meet (at or above the DRI) these recommendations.

• If you did not meet (below DRI) the recommendations, list a few examples of specific foods that you could include in your diet that would help you increase your intake of these vitamins/minerals

• If you took supplements, did this change your adequacy status for these vitamins and minerals?

(c) Are any of your vitamin and mineral intakes exceeding the UL? Which ones? [2 marks]

5. A healthy diet has been linked to possible prevention of many chronic diseases. Throughout this assignment, you have been evaluating your diet. Evaluate your overall diet in terms of chronic disease risk [6 marks].

  1. Summarize 3 aspects of your diet that are ALREADY promoting good health and chronic disease prevention (make specific connections to diseases/conditions).
  2. Summarize 3 dietary CHANGES that will make your diet healthier and contribute to chronic disease prevention (make specific connections to diseases/conditions).

6. Balance is important in nutrition but so is variety. List 2 foods you consumed that would fit in each of the following categories. If you did not consume a food in that category, say so and give 2 examples of foods you could add to your diet. (10 marks)

  1. Antioxidant
  2. Phytochemical
  3. Saturated Fat
  4. Soluble Fibre
  5. Complete protein
  6. Whole grain
  7. Complex carbohydrate
  8. Rich in zinc
  9. Probiotic
  10. Source of magnesium

7. Reflect on this assignment. How has it changed your view of your diet? Are you surprised by the analysis? Do you plan to make changes to how you approach food? (3 marks)

Appendix 1

How to Complete an Accurate 3-day Food Record

To complete your 3-day food record, write down everything you eat and drink over a 3-day period. These 3 days must include 2 weekdays and 1 weekend day.

Don’t forget to include everything you eat, including condiments (mayonnaise, mustard, ketchup, etc.) and beverages (water, coffee, soda, alcoholic beverages, etc.)

It is important to note the way your food is prepared. For example, if you had a chicken breast, was it baked or fried? If you fried it, was it fried in olive oil? Canola oil? Those details affect your nutrient intake and should therefore be noted down.

  • Food records must include the following information:
    • the time you ate
    • what you ate (bread, milk, yogurt, etc.)
    • the quantity you ate (i.e. grams, ounces, cups, teaspoons, etc.)
    • any important details about the food (i.e. low fat, high fat; 1% vs. skim milk; % milk fat for yogurt; for meats – baked, fried, roasted, etc.)

If you take supplements (i.e. multivitamins, fish oil, omega-3 supplements), record those in your 3-day food record as well. Include the brand name and the dose in the details column.

Other tips:

1. Keep your usual eating habits.

2. You should write down the food and beverages taken right after consumption- this will

prevent you from forgetting what you ate or drank.

3. Use a new page each day.

4. Use a measuring cup, a tablespoon, a teaspoon or a scale to measure the quantity of

food taken. Precision is the best!

5. Include as much details as possible (1/2 cup of fruit cocktail, Delmonte, in light syrup).

6. Note the brand name when possible (45 g, 1 big slice, Dempsters 7 grains bread).

7. Write down the fat percentage of all milk products. (8 oz of 1 % milk, 175 g of 1% Astro

peach yogurt, fruit at the bottom).

10. Describe the cooking process used (steamed, grilled, deep frying, frying pan…)

11. Write the name of the restaurant when you eat out.

12. Don’t forget to write the ingredients you add to your food or drinks (cream, sugar,

ketchup, jam, salad dressing, sauces, etc.).

13. Include quantity and brand of fat or oil used for cooking (1 teaspoon of Becel canola oil).

Some examples:

Example #1: Ham and cheese sandwich


1 ham and cheese sandwich:

1 medium size whole wheat bagel

1 teaspoon of Becel margarine

1 oz of lean ham

1 oz of cheddar (33% BF)

1 teaspoon of mustard


1 ham and cheese sandwich

Example #2: Stir-fried chicken and vegetables with rice


Chicken and vegetable stir-fry:

1 ½ cup of cooked white rice

2 cups of stir fry Chinese vegetables

• ½ zucchini

• ¼ red pepper

• 3 mushrooms

• ½ cup cooked broccoli

• 2 oz of chicken without skin and bone

• 1 teaspoon of corn starch

• 1 tablespoon of soy sauce

• 1 tablespoon of teriyaki sauce

• 1 tablespoon of canola oil


chicken rice with stir fry Chinese vegetables

Appendix 2

Analyzing Your 3-day Food Record Using iProfile

  1. Obtain your iProfile registration code from your WileyPlus textbook purchase
  2. In the textbbok dashboard, click on iprofile
  • You will be brought to the following screen; click on “First Time User Registration”
Hi there, i am looking for some help with my assignment. i have uploaded the required document thank you. Due date is November 10 2021. 1

First Time User Registration

  • Enter the requested information and click submit
  • After you complete this information, you will be directed to welcome page.

(2) Create your profile:

  • On the right hand side of the screen you will see “How to Use iProfile”. To create your profile, click on the link in bulleted point #1.
  • Enter the requested information on the profile screen.
    • For height and weight, make sure you have selected the appropriate units (i.e. kilograms vs pounds; centimeters vs. feet and inches)
    • If you are unsure of your activity level, click on “What is My Activity Level” on the left hand side of the screen to see the definitions for different activity levels.
    • Click “save changes”

(3) Enter the foods you recorded in your 3-day food record

  • At the top of the screen, click the “Food Journal” tab. 
  • To start entering foods, click on the appropriate date on the small calendar in the middle of the screen.
  • Enter a food item into the search bar on the left side of the screen and click search.
  • A list of food items will appear in the field below the search bar. Scroll through and select the food item that most closely matches what you ate.
  • Enter the quantity of the food item you ate, and select the correct unit from the scroll down menu.
  • Add the item to your list by selecting “add to breakfast”, “add to lunch”, etc.
  • Continue adding your food items to the list in the same manner. When you are finished one day, select the next day on the small calendar to begin entering food for another day.
  • Continue this until you have entered all foods from your 3-day food record.

If you take supplements, DO NOT enter these into iProfile. You will have to add these to your intake from foods manually.

(4) Click on the “Reports” tab towards the top of your screen

• to generate your reports, click on the start and end dates of your 3-day food record on the small calendar in the middle of the screen

• Click on the “Wizard” icon . A pop-up menu will appear. Select the following: Profile, Macronutrient Distribution, Food Journal Summary (view by day of the week), Intake compared to DRI (complete view).

• Click on the print icon . Your report will appear as a PDF. Save this and attach with your assignment.

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