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I have attached a SAMPLE assignment of what the paper should look like, as well as this paper will be based off the “2400 Calories My Plate) attachment.
Some additional information you may need:
Added sugars: 16.5 g total added sugars consumed.
Saturated Fat: 16.9 g total sugars consumed.
Sodium consumed: 1294.3 mgs sodium consumed.
You will provide this analysis as a written paper. The paper should include an introduction paragraph, one paragraph for each of the 5 food groups, one paragraph on the “limits” (sodium and saturated fat), and a conclusion–Eight (8) paragraphs in total.
Introduction: This should tell the reader what they will expect to read about in your paper. The main focus here is that you are introducing a review of your diet in terms of variety, moderation, and how well it matches up to recommendations about food groups.
Body of the paper: Aim for one complete paragraph (3-5 sentences is a good goal to aim for) addressing each food group and the limits. This means you will have six (6) paragraphs in total for the body of the paper.
For each food group support the determination you made (Y or N) in column 3 of your worksheet. Answer the following for each food group. Did you reach your target for this food group? Clearly state if you believe you did/did NOT meet the recommendation and how you came to this conclusion.
Which foods did you classify in this food group and how did you come up with the total number of servings? Once you have this for all food groups, write an analysis for the limits. If you exceeded sodium and/or saturated fat, identify which foods in your diet for the day resulted in being over the limit(s).
If you were under the limit for one or both, comment on how you made choices to keep those to a minimum. In the event no decisions were made specifically with awareness of sodium and saturated fat content, that is fine, however you will want to comment on this still and not skip over a critical analysis of your intake impacting those values.
Conclusion: This is the last paragraph (#8) of the paper. Here is where you present your final argument using the preceding evidence presented in the paper to support whether your diet for that one day was varied and exhibited moderation. The key aspects to address here are specifically variety and moderation.
The benefits of healthy eating add up over time, bite by bite. Small changes matter.
Start Simple with MyPlate.
A healthy eating routine is important at every stage of life and can have positive effects that add up over time. It’s
important to eat a variety of fruits, vegetables, grains, protein foods, and dairy or fortified soy alternatives. When
deciding what to eat or drink, choose options that are full of nutrients. Make every bite count.
Food Group Amounts for 2,400 Calories a Day for Ages 14+ Years
2 cups
Focus on whole fruits
Focus on whole fruits that
are fresh, frozen, canned, or
dried.
3 cups
Vary your veggies
Choose a variety of colorful
fresh, frozen, and canned
vegetables—make sure to
include dark green, red, and
orange choices.
8 ounces
Make half your grains
whole grains
Find whole-grain foods by
reading the Nutrition Facts
label and ingredients list.
6 ½ ounces
Vary your protein routine
Mix up your protein foods to
include seafood; beans, peas,
and lentils; unsalted nuts and
seeds; soy products; eggs;
and lean meats and poultry.
3 cups
Move to low-fat or fat-free
dairy milk or yogurt
(or lactose-free dairy or
fortified soy versions)
Look for ways to include dairy
or fortified soy alternatives at
meals and snacks throughout
the day.
Choose foods and beverages with less
added sugars, saturated fat, and sodium.
Limit:
• Added sugars to less than 60 grams
a day.
• Saturated fat to less than 27 grams a day.
• Sodium to less than 2,300 milligrams a day.
Be active your way:
Children 6 to 17 years old should move
60 minutes every day. Adults should be
physically active at least 2 ½ hours per week.
MyPlate Plan
Write down the foods you ate today and track your small changes, bite by bite.
Food group targets for a 2,400-calorie* pattern are: Write down your food
choices for each food group.
Did you reach
your target?
2 cups
1 cup of fruits counts as
• 1 cup raw or cooked fruit; or
• ½ cup dried fruit; or
• 1 cup 100% fruit juice.
Yes
No
3 cups
1 cup of vegetables counts as
• 1 cup raw or cooked vegetables; or
• 2 cups leafy salad greens; or
• 1 cup 100% vegetable juice.
Yes
No
8-ounce equivalents
1 ounce of grains counts as
• 1 slice bread; or
• 1 ounce ready-to-eat cereal; or
• ½ cup cooked rice, pasta, or cereal.
Yes
No
6 ½ -ounce equivalents
1 ounce of protein foods counts as
• 1 ounce seafood, lean meats, or poultry; or
• 1 egg; or
• 1 Tbsp peanut butter; or
• ¼ cup cooked beans, peas, or lentils; or
• ½ ounce unsalted nuts or seeds.
Yes
No
3 cups
1 cup of dairy counts as
• 1 cup dairy milk or yogurt; or
• 1 cup lactose-free dairy milk or yogurt; or
• 1 cup fortified soy milk or yogurt; or
• 1 ½ ounces hard cheese.
Yes
No
Limit:
• Added sugars to less than 60 grams
a day.
• Saturated fat to less than 27 grams
a day.
• Sodium to less than 2,300 milligrams
a day.
Did you reach your target?
Yes
No
Be active your way:
Children 6 to 17 years old should
move 60 minutes every day. Adults
should be physically active at least
2 ½ hours per week.
Did you reach your target?
Yes
No
* This 2,400-calorie pattern is only an estimate of
your needs. Monitor your body weight and adjust
your calories if needed.
FNS-904-27
July 2021
USDA is an equal opportunity provider, employer, and lender.
Dietary
Guidelines
for Americans
- Text Field 17: 2/3 cup Banana
- Text Field 18: 1/4 cup mixed berries
- Text Field 19: 1 1/3 cup of apples
- Check Box 50: Yes
- Check Box 51: Off
- Text Field 20: 2 cups mixed greens
- Text Field 21: 1/2 cup avacado
- Text Field 22: 1 cup of brussel sprouts
- Check Box 52: Yes
- Check Box 53: Off
- Text Field 23: (4oz) 1 whole wheat bagel
- Text Field 24: (3.5 oz) 1/2 cup quinoa
- Text Field 25: (3 oz) 1 whole wheat roll
- Check Box 54: Yes
- Check Box 55: Off
- Text Field 35: 5 oz bake salmon
- Text Field 36: 4 oz grill chicken breast
- Text Field 37: 1 oz raw almonds
- Text Field 38: 2 tbsp almond butter
- Check Box 56: Yes
- Check Box 57: Off
- Text Field 39: 1 cup of greek yogurt
- Text Field 40:
- Text Field 41:
- Text Field 42:
- Check Box 58: Off
- Check Box 59: Off
- Check Box 60: Yes
- Check Box 61: Off
- Check Box 62: Yes
- Check Box 63: Off
Unit 6 MyPlate Comparison Analysis Paper
[Name]
[Date]
Throughout the course, I have learned that my diet is far from adequate. I am taking in too many calories, too little vitamin D and calcium, and two of my three macronutrients are out of the Acceptable Macronutrient Distribution Range. Now, I will compare one day of my intake to the MyPlate Plan closest to my calorie target of 2,600 calories per day.
One group that I surpassed the target for was fruit. I consumed a total of four cup servings of fruit on this day. I determined that I met the target because I consumed 1 small banana, which counts as 1 cup fruit serving, 1 large apple, which counts as 2 cup servings of fruit, and 1 cup blueberries, which counts as 1 cup serving of fruit.
The next food group is vegetables. I consumed about 2.5 cup servings of vegetables, not quite making the goal of 3 ½ cups per day. I consumed 1 cup lettuce, which counts as ½ cup vegetable serving, 1 cup mashed potatoes, which counts as 1 cup vegetables, and 1 small tomato plus 1 mushroom, which I counted as 1 cup total of vegetables.
I was very far from meeting my grains target of 9 oz equivalents. I consumed 1 cup oatmeal, which counts as 2 oz equivalents, and 1 slice white bread, which counts as 1 oz equivalent, for a total of 3 oz equivalents.
My protein target is 6.5 oz equivalents. I surpassed this target by a lot! I consumed 4 Tbsp of peanut butter, which counts as 4 oz equivalents. I also consumed 3 large hardboiled eggs, which counts as 3 oz equivalents. I also consumed a total of 5 oz of chicken breast, which counts as 5 oz equivalents. This brings my total to 12 oz equivalents for the day, nearly double my target.
I did not consume any dairy on this day. My target is 3 cups of dairy.
I met my goal for limits. My saturated fat intake was under the recommendation of 29 grams at 20.4 grams of saturated fat. I did not make any special considerations when making food choices to help me stay under this limit.
My sodium intake was low, at 1,112 mg per day. I do try to limit my sodium to help me stay under the limit of less than 2,300 mg per day. I check food labels and make sure that my items do not contain more than 400 mg sodium per serving for most food items I consume.
Overall, I have learned that I have improvements I could make in my diet to improve the variety of foods I am eating. I consumed excess fruit and protein, but did not consume adequate vegetables, grains, or dairy. I also need to practice moderation with my protein intake. I consumed only three different sources, but ate almost twice as much protein as MyPlate recommends for me based on the 2,600 calorie MyPlate Plan.
