Science Unit 4 Assignment: Food Journaling & Nutrient Tracking

You will use three full days of food journaling for this assignment. Two of the food and beverage journals should be the same as the two you created for past assignments in this course. These two previously completed journals should come from:

Unit 2 Assignment: Food Journaling & Carbohydrates
Unit 3 Assignment: Analyzing a Lipid Profile

Those food journals will be entered into a web-based nutrient analysis software, called Cronometer.

After entering all three days into the online software, you will obtain a report of averages that displays calories, macronutrients, and micronutrients consumed as an average for a day based on the three days you entered. That is, the analysis results represent your daily average intake for those three days. Please do not divide the numbers by three during your interpretation of the results.

This report of averages is called the “Nutrition Report” and it will be needed to complete the tables on your Worksheet.

In this assignment, you will:

Document your intake for one full day and add this food journal to your two previously submitted food journals for a total of three days of food journals
Enter your intake from those three days into a nutrient analysis software, Cronometer
Complete three tables with nutrient-specific information
Compare your average intake to the recommendations from the National Academies of Sciences, Engineering, and Medicine

The assignment needs to be completed in the correct order to obtain all the necessary information, as shown in the flow diagram below. You’ll need to complete the food journal and collect your two previously submitted days of food journals to enter data into the nutrient analysis software (Cronometer). Then you’ll need the report from the nutrient analysis software to complete the nutrient tables.

See sample assignment (

Part 1

Part 2

Part 3

) and rubric (below) for additional assistance before starting on this assignment. Make sure to review the rubric before submitting your assignment to ensure that you have included all the assignment expectations.

NOTE: Please carefully read the rubric (see below) before submitting your assignment to ensure that you have included all the assignment expectations. After your grade has been posted, please check the grading rubric for detailed feedback from your instructor and suggestions for improvement.

NOTE: If this assignment is triggering for you in any way, you can use a fictitious food log, use the food intake from a friend or relative, or reach out to your instructor for an alternate assignment option.

Instructions

STEP 1: Complete three full days (24 hours each) of food journaling.

Use the guidelines in the Unit 2 assignment for food journaling plus consider the grading feedback for the Unit 2 assignment: Food Journaling & Carbohydrates and Unit 3 Assignment: Analyzing Lipid Profile. Use the previous assignments and feedback to ensure you include all the information you’ll need to enter your data into the nutrient analysis software, Cronometer.
You are expected to use your previously submitted food journals after completing your edits. Make sure to correct any errors or omissions based on grading feedback you received on the the previous two assignments.
Make sure to submit one document that includes all intakes for each of the three days clearly separated by dates.
Please include three separate dates within this course’s timeframe.
Special Note: If you are concerned about your food journaling skills and wish for a review before submission, reach out to your instructor via email at least 72 hours before this assignment due date for a possible opportunity to have your journals reviewed (ungraded) before moving on to Steps 2 and 3. Your instructor will aim to accommodate all requests for reviews but will alert you if they are unable to do so.

STEP 2: Enter data into Cronometer (Cronometer.com), the nutrient analysis software. You must use this specific software to complete the project. Other free analysis software may not contain all the required information needed for this project. Note: If you have an accommodation that does not work with Cronometer, please alert your instructor immediately.

Download the Unit 4 Assignment Step 2 Instructions which includes images to help you complete this step.
You must include images of the entire Nutrition Report that you obtain from Cronometer starting from the date range of the report to the end of the micronutrients (both columns).
Your images of the Nutrition Report can be in one document or multiple image files, depending on how you copy the report. You may submit as a PDF, Word document, or image files, but the file(s) must be able to be opened or you will not receive credit for this assignment. If no images of the Nutrition Report are submitted, you will receive a “0” and your instructor will reach out to discuss next steps.

STEP 3:

Three nutrient tables

(MS Word Document) must be filled out completely with both your intake and your recommended intake.

Your intake information will come from the Cronometer report. Remember that the Cronometer results are an average of your daily intake over the three days of food journaling. For example, if the report shows you’ve consumed an average of 60 grams of protein per day, it means you consume that amount per day on average.
There are three tables. One each for calories, macronutrients, and micronutrients. All must be completed for this assignment.
NOTE: To assist with completing Table 3 Micronutrients, you can use the linked PDF for the Reference Tables for RDA/AI and UL

What To Include in Your Submission

3-day food journal (one document with all three days of intake and dates included)
Cronometer screenshots
Completed Nutrient Tables document

Unit 2 Assignment: Food Journaling & Carbohydrates

Derek

19 Mar 25

Unit 2 Assignment: Food Journal

STEP 1

Food Journal [March 19, 2025]

Breakfast:

2 slices

whole wheat toast with 1 Tbsp natural almond butter on each

· 1 medium banana

· 1 cup black coffee

Mid-morning Snack:

· 1 Chobani Greek yogurt (5.3 oz, strawberry flavor)

· ¼ cup raw almonds

Lunch:

· 1 cup homemade vegetable soup (containing

½ cup

carrots, ¼ cup celery, ¼ cup onions, ½ cup diced potatoes)

· 1 turkey sandwich (2 slices Dave’s Killer Bread thin-sliced, 3 oz Boar’s Head oven-roasted turkey, 1 slice provolone cheese, 1 Tbsp mayo, 2 slices tomato, 1 leaf romaine lettuce)

· 1 medium apple

· 16 oz water

Afternoon Snack:

· 1 Kind bar (Dark Chocolate Nuts & Sea Salt)

· 12 oz black tea with 1 Tbsp honey

Dinner:

· 4 oz grilled salmon

· 1 cup steamed broccoli

· ¾ cup brown rice

· 1 Tbsp olive oil (used for cooking salmon)

· 8 oz water

Evening Snack:

2 cups

air-popped popcorn with 1 tsp butter and ½ tsp salt

· 1 small square (approximately 1 oz) dark chocolate (70% cacao)

· 8 oz herbal tea

STEP 2

Two main things determined my eating habits this day. The first factor was preparation. Making my lunch the night before gave me the option to make healthy food choices during a long day of work. As Callahan et al. (2020) mention, meal planning and meal preparation can greatly affect nutritional quality. I had made my veggie soup beforehand and constructed my sandwich the night before, and therefore I was able to avoid grabbing fast food or pre-packaged leftovers, even though I barely had any time for a break.

Stress was also the second factor that led to my picking poor foods. After a tough work meeting in the afternoon, I was craving something sweet and that is how I ended up choosing the Kind bar with dark chocolate and honey with my tea. This is consistent with research showing that stressed people may experience sweet food cravings as the foods may give a temporary mood boost by influencing neurotransmitters (Callahan et al, 2020).

Step 3

Food Consumed

Amount Consumed

Grams of Fiber

Grams of Added Sugar

Dave’s Killer Bread (thin-sliced)

2 slices

4 g

2 g

Kind Bar (Dark Chocolate Nuts & Sea Salt)

1 bar

3 g

5 g

Air-popped popcorn

2 cups

2.4 g

0 g

Step 4

Dave’s Killer Bread (thin-sliced)

2 slices

0 g

Kind Bar (Dark Chocolate Nuts & Sea Salt)

0 g

Air-popped popcorn

0 g

Original	Replacement	Amount to Consume	Grams of Fiber in Replacement	Grams of Added Sugar in Replacement
Ezekiel 4:9 Sprouted Grain Bread	6 g
Fresh apple with 1 Tbsp natural peanut butter	1 medium apple + 1 Tbsp peanut butter	5.4 g
Black beans	½ cup	7.5 g

Reference

Callahan, A., Leonard, H. & Powell, T. (2020). Nutrition: Science & Everyday Application, v. 2.0.

Cover

Unit 4 SAMPLE Assignment Part 1 – Food Journal

[Name]

[Date]

Date 1

Breakfast

· 1 small banana

· 1 cup quick cooking oatmeal made with water and 1 tsp honey

· 2 Tbsp peanut butter, unsalted, unsweetened

· 1 large hardboiled egg

Lunch:

· 1 thick slice white bread

· 1 Tbsp mustard

· 2 oz boneless, skinless chicken breast, plain boiled

· 1 large red delicious apple with 2 tablespoons peanut butter, unsalted, unsweetened

Snack:

· 2 large hardboiled eggs

Dinner:

· 3 oz boneless, skinless chicken breast with 1/8 tsp garlic powder and ¼ tsp cumin, grilled

· 1 small button mushroom

· 1 slice avocado

· 1 cup romaine lettuce

· 1 small tomato

· 1 cup fresh mashed potatoes

Snack:

· 1 cup blueberries, fresh

· 2 Tbsp peanut butter, unsalted, unsweetened

Date 2

Breakfast
· 2 large hardboiled eggs

· 1 thick slice homemade white bread

· 1 Tbsp butter

Snack:

· 1 Nature Valley Oats and Honey (2 pack) package

Lunch: Skipped

Snack:

· 3 cups air-popped popcorn

Dinner:

· 3 slices pepperoni and cheese pizza from Little Caesars large pizza

· 1 cup romaine lettuce

· 1 small mushroom

· 1 small tomato
· 1 slice avocado

· 1 tsp extra virgin olive oil

· 1/3 tsp red wine vinegar

Snack:

· 3 Hershey’s kisses (regular)

Date 3

Breakfast:

· 2 small whole wheat pancakes

· 2 Tbsp real maple syrup

· 2 tsp salted butter

· 3 thick cut slices maple bacon

Snack:

· ½ cup old fashioned oats

· ½ cup Chobani extra creamy oat milk

· ½ small banana

· 1 tsp honey

· 1 Tbsp walnuts

Lunch:
· 1 Nature Valley Oats and Honey (2 pack) package

Dinner:

· 4 oz air-fried pork loin with 1 tsp salt-free all-purpose seasoning

· 1 Great Value whole wheat hamburger bun

· 2 Tbsp olive oil mayonnaise

· 3 slices dill pickles

· ¼ cup sliced white onions, raw

· 1 cup delicata squash; roasted without seasonings

Snack:

· 1 cup Halo Top mint chocolate chip ice cream

Unit 4 Assignment Nutrient Tables (STEP 3)

To complete these tables, please have your Nutrition Report available (report from Trends – Nutrition Report on Cronometer). The shaded table cells are the sections you’ll need to enter your information.

See the sample assignment for an example or feel free to ask questions via the Ask the Professor discussion board or through email.

Table 1: Calories (Energy)

Use the “Energy Summary” circles on your Nutrition Report to fill in this table.

Calories Consumed		Calories Burned	Remaining/Over
1993	1509	484 calories over

Table 2: Percent of Nutrients from Each Macronutrient

Hover over the blue (carbohydrates), red (fat), or protein (green) sections of the “Consumed” circle in the “Energy Summary” section of your report to fill in these three boxes of Table 2.

Be sure to add up the three percentages to make sure they equal 100%. Your total may be slightly over or under due to rounding. Enter the sum of percentages of total calories from carbohydrates, fat, and protein into the fourth-row middle column.

	Nutrient	Percent of Total Calories	AMDR
Carbohydrates	42%	45 – 65%
Fat	39%	20 – 35%
Protein	19%	10 – 35%
Total:	= 100%

Table 3: Micronutrients

To complete this table, you will use your Cronometer report as well as the RDA/AI information and the Tolerable Upper Limit information available at the following links. Your ‘Average Intake’ will come from the Cronometer report.

The RDA/AI column information will come from the links labeled with “RDA/AI” except for

Vitamin D

For Vitamin D, the units from Cronometer do not match the RDA/AI units found in the link below. While this is the most recent publication for RDA/AIs, presently IUs are the preferable measurement for vitamin D. As a result, Cronometer provides the results in IUs for this vitamin. Use the following reference:

Vitamin D – RDA

600 IU

for males and females

The Tolerable Upper Intake Level column information will come from the links labeled with “Tolerable Upper Limits.”

Vitamins RDA/AI

(RDA/AI column in the table below)

· Note: Vitamin D is not in the same unit of measurement as the Cronometer Nutrition Report. Please us 600 IU in the RDA/AI column. See above for more information.

Vitamins Tolerable Upper Limits

(Tolerable Upper Limit column in the table below)

· Note: Vitamin D is not in the same unit of measurement as the Cronometer Nutrition Report. Please us 4000 IU in the Tolerable Upper Intake Level column.

Minerals RDA/AI

(RDA/AI column in the table below)

· Note:

Copper

is not in the same unit of measurement as the Cronometer Nutrition Report. Please convert the RDA/AI to mg by dividing the RDA/AI from the link by 100 to obtain the information in mg.

Minerals Tolerable Upper Limits

(Tolerable Upper Limit column in the table below)

· Note: The phosphorus Tolerable Upper Intake Level is in grams. Please multiply by 100 to obtain the correct information in the same measurement unit. Example: 4 g x 100 =

4,000 mg

Nutrient

1.4 mg

1.6 mg

1,000 mg

100 mg

Average Intake	RDA/AI	Tolerable Upper Limit
B1 (Thiamine)		1.4 mg			ND
B2 (Riboflavin)		1.6 mg
B3 (Niacin)	34.4 mg	1 7 mg	35 mg
B5 (Pantothenic Acid)	7.5 mg	7 mg
B6 (Pyridoxine)	2.8 mg	2 mg		100 mg
B12 (Cobalamin)	3.5 µg	2.8 µg
Folate	404 µg	500 µg	1,000 µg
Vitamin A	605.8 µg	1,300 µg	3,000 µg
Vitamin C	56.7 mg	120 mg	2,000 mg
Vitamin D	147.1 IU	600 IU	4,000 IU
Vitamin E	14.1 mg	1 9 mg		1,000 mg
Vitamin K	112.2 µg	90 µg
Calcium	365.2 mg	2,500 mg
Copper	1.5 mg	1.3 mg
Iron	1 2.6 mg	9 mg	45 mg
Magnesium	425.6 mg	320 mg	350 mg
Manganese	6.1 mg	2.6 mg	11 mg
Phosphorus	1412.6 mg	700 mg	4,000 mg
Potassium	2905.1 mg	2,800 mg
Selenium	119 µg	70 µg	400 µg
Sodium	11 12 mg	1,500 mg
Zinc	10.2 mg	12 mg	40 mg

Dietary Reference Intakes are provided by the Food and Nutrition Board of the Institute of Medicine (

National Academy of Sciences and the National Institutes of Health

)

Unit 3 Assignment: Lipid Panel Analysis

Derek

27 March 2025

Unit 3 Assignment

Derek Hill

Food Journal Date: March 27, 2025

Breakfast:

· 1 whole wheat bagel with

2 Tbsp

almond butter

· 1 medium banana

· 1 cup black coffee

Morning Snack:

· 1 Greek yogurt (non-fat, plain)

· 1/4 cup mixed berries

Lunch:

· Grilled chicken salad

4 oz

grilled chicken breast

· 2 cups mixed green salad

· 1/2 avocado

· 2 Tbsp olive oil and balsamic vinegar dressing

· 1 small whole wheat roll

· Water

Afternoon Snack:

· 1 apple

1 oz

(about 23) raw almonds

Dinner:

· 5 oz baked salmon

· 1 cup roasted Brussels sprouts with 1 tsp olive oil

· 1/2 cup quinoa

· Herbal tea

Evening Snack:

1 small square

dark chocolate (70% cocoa)

Lipid Panel Results

Borderline High

Test

Lab Results

Analysis

(High/

Borderline High

/Normal/Etc.

Total Cholesterol

232 mg/dL

Borderline High

LDL

124

HDL

Lower than optimal

Triglycerides

152

Step3: Lipid Impact Factors

Saturated Fat

Food Consumed	Amount Consumed		Nutrient	Amount of Nutrient
	Almond Butter		2 Tbsp		Saturated Fat	3.4 grams
	Dark Chocolate	1 small square		2.5 grams
	Chicken		4 oz	2.1 grams

The combination of saturated fats from these foods could contribute to elevated LDL cholesterol levels. Saturated fats can increase total cholesterol and LDL cholesterol, potentially raising the risk of cardiovascular disease and negatively impacting the lipid profile.

Step 4: Lipid Nutrient Analysis

Nutrient

Almond Butter

2 Tbsp

Dark Chocolate

2.5 grams

Chicken

4 oz

Omega-3 Fatty Acids

Original	Replacement	Serving Size	Amount of Helpful Nutrient
Chia Seeds		Omega-3 Fatty Acids	4.5 grams
Walnuts	1 oz	Monounsaturated Fat
Salmon	1.5 grams

Replacing these foods with alternatives rich in omega-3 fatty acids and monounsaturated fats can help improve the lipid profile. These nutrients can help lower LDL cholesterol, increase HDL cholesterol, and reduce overall cardiovascular risk. Omega-3 fatty acids and monounsaturated fats have been shown to have anti-inflammatory properties and support heart health.

Changes to Improve Lipid Panel

To improve my lipid panel results, I will focus on increasing my intake of heart-healthy fats, particularly omega-3 fatty acids and monounsaturated fats. This includes incorporating more fatty fish like salmon, nuts such as walnuts and almonds, and seeds like chia and flaxseed. I will also reduce saturated fat intake by choosing leaner protein sources and limiting processed foods. Additionally, increasing fiber intake through whole grains, fruits, and vegetables can help lower cholesterol levels.

Unit 4 Assignment Nutrient Tables (STEP 3)

See the sample assignment for an example. Also, feel free to ask questions via the Ask the Professor discussion board or through email.

Table 1: Calories (Energy)

Use the “Energy Summary” circles on your Nutrition Report to fill in this table. Make sure to include “Remaining” or “Over” with your numerical answer in the third column. (Example: 304 calories over)

Calories Consumed

Calories Burned

Remaining/Over

Table 2: Percent of Nutrients from Each Macronutrient

You will need to be in your active Nutrition Report in the open Cronometer website to obtain the three nutrient percentages needed for your table below (gray boxes). To get the percent values,
hover over the blue (carbohydrates), red (fat), or protein (green) sections of the “Consumed” circle in the “Energy Summary” section of your “live” Nutrition report.

Be sure to add up the three percentages to make sure they equal 100

. Your total may be slightly over or under due to rounding (or under 100% due to inclusion of alcohol in your original Cronometer entries). Enter the sum of percentages of total calories from carbohydrates, fat, and protein into the fourth-row middle column.

	Nutrient	Percent of Total Calories	AMDR
Carbohydrates			%	45 – 65%
Fat	20 – 35%
Protein	10 – 35%
Total:	= %

Table 3: Micronutrients

To complete this table, you will use your Cronometer report as well as the RDA/AI and Tolerable Upper Limit information available at the following links. Your ‘Average Intake’ will come from the Cronometer report.

The RDA/AI column information will come from the links labeled with “RDA/AI” except for

Vitamin D

For Vitamin D, the units from Cronometer do not match the RDA/AI units found in the link below. While this is the most recent publication for RDA/AIs, presently

s are the preferable measurement for vitamin D. As a result, Cronometer provides the results in IUs for this vitamin. Use the following reference:

Vitamin D – RDA 600 IU for males and females

The Tolerable Upper Intake Level column information will come from the links labeled with “Tolerable Upper Limits.”

Vitamins RDA/AI

(RDA/AI column in the table below)

· Note: Vitamin D is not in the same unit of measurement as the Cronometer Nutrition Report. Please us 600 IU in the RDA/AI column.

Vitamins Tolerable Upper Limits

(Tolerable Upper Limit column in the table below)

· Note: Vitamin D is not in the same unit of measurement as the Cronometer Nutrition Report. Please us 4000 IU in the Tolerable Upper Intake Level column.

Minerals RDA/AI

(RDA/AI column in the table below)

· Note:

Copper

is not in the same unit of measurement as the Cronometer Nutrition Report. Please convert the RDA/AI to

by dividing the RDA/AI from the link by 1000 to obtain the information in mg.

Minerals Tolerable Upper Limits

(Tolerable Upper Limit column in the table below)

· Note: The phosphorus Tolerable Upper Intake Level is in grams. Please multiply by 1000 to obtain the correct information in the same measurement unit. Example: 4 g x 1000 = 4,000 mg.

Nutrient

µg

Average Intake

RDA/AI

Tolerable Upper Intake Level

B1 (Thiamine)

B2 (Riboflavin)

B3 (Niacin)

B5 (Pantothenic Acid)

B6 (Pyridoxine)

B12 (Cobalamin)

µg

Folate

Vitamin A

Vitamin C

Vitamin D

Vitamin E

Vitamin K

Calcium

Copper

Iron

Magnesium

Manganese

Phosphorus

Potassium

Selenium

Sodium

Zinc

Dietary Reference Intakes (DRI) are published by the Food and Nutrition Board of the National Academies of Sciences, Engineering, and Medicine

NIH Nutrient References and Databases available at:

https://ods.od.nih.gov/HealthInformation/nutrientrecommendations.aspx

Unit 4 Assignment: Food Journaling & Nutrient Tracking [80 pts]

Top of Form

Instructions

Skills You’ll Gain by Completing This Assignment

· Demonstrate knowledge of good measurement and journaling skills

· Utilize nutrient analysis software to enter recorded food and beverage intake

· Discuss the significance of differences between average daily energy (caloric) intake and energy (caloric) output

· Compare the percent of macronutrients for average daily food and beverage intakes with the Acceptable Macronutrient Distribution Range (AMDR) daily recommendations from the National Academy of Medicine

· Interpret Nutrient Recommendations and Databases from the National Academies of Sciences, Engineering, and Medicine to determine Recommended Dietary Allowances (RDAs) and Adequate Intake (AI) RDA/AI for micronutrients

Introduction to Your Assignment

Check this brief video for an orientation to NUTR 100 resources and assignments:

https://www.youtube.com/watch?v=F6dhea-iNIs

· Unit 2 Assignment: Food Journaling & Carbohydrates

· Unit 3 Assignment: Analyzing a Lipid Profile

Those food journals will be entered into a web-based nutrient analysis software, called Cronometer.

This report of averages is called the “Nutrition Report” and it will be needed to complete the tables on your Worksheet.

In this assignment, you will:

· Document your intake for one full day and add this food journal to your two previously submitted food journals for a total of three days of food journals

· Enter your intake from those three days into a nutrient analysis software, Cronometer

· Complete
three tables with nutrient-specific information

· Compare your average intake to the recommendations from the National Academies of Sciences, Engineering, and Medicine

See sample assignment (
Part 1,
Part 2,
Part 3) and rubric (below) for additional assistance before starting on this assignment. Make sure to review the rubric before submitting your assignment to ensure that you have included all the assignment expectations.

Instructions

STEP 1: Complete three full days (24 hours each) of food journaling.

· Use the guidelines in the Unit 2 assignment for food journaling plus consider the grading feedback for the Unit 2 assignment: Food Journaling & Carbohydrates and Unit 3 Assignment: Analyzing Lipid Profile. Use the previous assignments and feedback to ensure you include all the information you’ll need to enter your data into the nutrient analysis software, Cronometer.

· You are expected to use your previously submitted food journals after completing your edits. Make sure to correct any errors or omissions based on grading feedback you received on the the previous two assignments.

· Make sure to submit one document that includes all intakes for each of the three days clearly separated by dates.

· Please include three separate dates within this course’s timeframe.

· Special Note: If you are concerned about your food journaling skills and wish for a review before submission, reach out to your instructor via email at least 72 hours before this assignment due date for a possible opportunity to have your journals reviewed (ungraded) before moving on to Steps 2 and 3. Your instructor will aim to accommodate all requests for reviews but will alert you if they are unable to do so.

STEP 2: Enter data into Cronometer (Cronometer.com), the nutrient analysis software. You must use this specific software to complete the project. Other free analysis software may not contain all the required information needed for this project. Note: If you have an accommodation that does not work with Cronometer, please alert your instructor immediately.

· Download the
Unit 4 Assignment Step 2 Instructions which includes images to help you complete this step.

· You must include images of the entire Nutrition Report that you obtain from Cronometer starting from the date range of the report to the end of the micronutrients (both columns).

· Your images of the Nutrition Report can be in one document or multiple image files, depending on how you copy the report. You may submit as a PDF, Word document, or image files, but the file(s) must be able to be opened or you will not receive credit for this assignment. If no images of the Nutrition Report are submitted, you will receive a “0” and your instructor will reach out to discuss next steps.

STEP 3:
Three nutrient tables (MS Word Document) must be filled out completely with both your intake and your recommended intake.

· Your intake information will come from the Cronometer report. Remember that the Cronometer results are an average of your daily intake over the three days of food journaling. For example, if the report shows you’ve consumed an average of 60 grams of protein per day, it means you consume that amount per day on average.

· There are three tables. One each for calories, macronutrients, and micronutrients. All must be completed for this assignment.

· NOTE: To assist with completing Table 3 Micronutrients, you can use the linked
PDF for the Reference Tables for RDA/AI and UL

What To Include in Your Submission

· 3-day food journal (one document with all three days of intake and dates included)

· Cronometer screenshots

· Completed Nutrient Tables document

Bottom of Form

image1

Unit 4 Assignment – Food Journal and Nutrient Tracking (80 pts)
Course: NUTR 100 7397 Elements of Nutrition (2252)

Criteria Meets

expectations

Partially meets

expectations

Minimally meets

expectations

Does not meet

expectations
Criterion Score

Criteria

Meets expectations

Partially meets

expectations

Minimally meets

expectations

Does not meet

expectations
Criterion Score

Three-day Food

Journal (Step 1)

/ 202

0 points

Food journal is

complete for three

full days (24 hours

each)

Includes quantities

and details of foods

and

beverages

consumed

Three-day food

journal content

reflects edits based

on instructor

feedback for the

Units 2 and 3 Food

Journal

assignments

One document is

submitted

Three days clearly

separated by

dates

14 points

Food journal is 80%

complete for three

full days (24 hours

each)

Omitted 1-2

quantities OR

missing details of

foods and

beverages

consumed

Three-day food

journal content

partly reflects edits

based on instructor

feedback for the

Units 2 and 3 Food

Journal assignments

One document is

submitted

Three days clearly

separated by dates

8 points

Food journal is 60%

complete for three

full days (24 hours

each)

Missing 4-5

quantities and/or

many details of

foods and

beverages

consumed

Three-day food

journal content

does not reflect

edits based on

instructor feedback

for the Units 2 and

3 Food Journal

assignments

Multiple documents

submitted

0 points

Expectations for

Step 1 are not met

Not submitted

Criteria Meets expectations
Partially meets

expectations

Minimally meets

expectations

Does not meet

expectations
Criterion Score

Three days are not

clearly separated by

dates

Criteria Meets expectations
Partially meets

expectations

Minimally meets

expectations

Does not meet

expectations
Criterion Score

Nutrient Tracking

App (Step 2)

/ 3030 points

All screenshots

were included

showing all required

Nutrient Report

data

Followed

instructions in the

Instruction Guide

Screenshot includes

the date range of

the report

to the

end of the

micronutrients

(both columns)

18 points

Screenshots were

included but

missing one

expected section of

the Nutrition Report

data

1-2 mistakes in

following

instructions in the

Instructions guide

Screenshot includes

the date range of

the report to the

end of the

micronutrients

(both columns)

10 points

Screenshots were

included but

missing 2-3

expected sections

of the Nutrition

Report data

3-4 mistakes in

following

instructions in the

Instructions guide

Screenshot includes

the date range of

the report

0 points

No screenshots of

the Nutrition Report

were provided

Screenshot excludes

the date range of

the report

Criteria Meets expectations
Partially meets

expectations

Minimally meets

expectations

Does not meet

expectations
Criterion Score

Tables 1-3 (Step

/ 2020 points

Tables 1-3 include

all necessary data

and were accurately

completed

The three tables

include your intake

(Nutrition report)

and U.S.

recommended

intake

14 points

Tables 1-3 were

included but there

were 1-2 errors in

the data entries

The three tables are

missing 1-2 intakes,

either student

intake or U.S.

recommended

intake

8 points

Tables 1-3 were

included but there

were 5-7 errors in

the data entries

The three tables are

missing 3-4 intakes,

either student

intake or U.S.

recommended

intake

0 points

Not completed.

Criteria Meets expectations
Partially meets

expectations

Minimally meets

expectations

Does not meet

expectations
Criterion Score

Writing and

format

/ 1010 points

Written in your own

words.

Well-organized with

cohesive logical

flow,

Written in complete

sentences,

Demonstrated

critical thinking,

spelling or

grammatical errors,

Supported with

course resources or

external research

cited in APA or

other standard

format in the text

body and at the end

of the paper.

7 points

Writing and format

had three to five

errors.

Written partially in

your own words.

Unclear

organization or

inconsistent logical

flow.

Occasional lapses in

writing complete

sentences.

Occasional lapses in

critical

thinking.

Had three to five

spelling or

grammatical errors.

Neglected to

include one to three

supports of external

research cited in

APA (or other

standard) format in

2 points

Writing and format

had 6–10 errors.

Less than half was

written in your own

words.

Unclear

organization and

inconsistent logical

flow.

Several lapses in

writing complete

sentences.

Did not

demonstrate critical

thinking.

Had 6–10 spelling

or grammatical

errors.

Neglected to

include four or more

supports of external

research cited in

APA (or other

0 points

More than 10 errors

that make it

impossible to

comprehend the

submission

No written content

is available because

assignment was not

submitted.

Total / 80

Overall Score

Criteria Meets expectations
Partially meets

expectations

Minimally meets

expectations

Does not meet

expectations
Criterion Score

the text body and at

the end of the

paper.

standard) format in

the text body and at

the end of the

paper.

Meets expectations

54 points minimum

Partially meets expectations

29 points minimum

Minimally meets expectations

1 point minimum

Does not meet expectations

0 points minimum

Reference Tables for Adequate Intake (AI) and Upper

Limits (UL)

How to use this document:

1. Determine your category.

• Females Aged 14 – 18
• Females Aged 19 – 30
• Females Aged 35 – 50
• Females Aged 51 – 70
• Females Aged >70
• Pregnancy

• Lactation
• Males Aged 14 – 18
• Males Aged 19 – 30
• Males Aged 31 – 50
• Males Aged 51 – 70
• Males Aged >70

2. Find your category.

Category Page
Females Aged 14 – 18 2
Females Aged 19 – 30 3
Females Aged 35 – 50 4
Females Aged 51 – 70 5
Females Aged >70 6
Pregnancy 7
Lactation 8
Males Aged 14 – 18 9
Males Aged 19 – 30 10
Males Aged 31 – 50 11
Males Aged 51 – 70 12
Males Aged >70 13

3. Use the data in your category for your assignments starting in Unit 4 of
our class.

1154613079A
Highlight

Nutrient Recommendations for Females Aged 14-18

Nutrient RDA/AI Tolerable Upper Intake Level (UL)
B1 (Thiamine) 1.0 mg ND
B2 (Riboflavin) 1.0 mg ND
B3 (Niacin) 14 mg NE 30 mg
B5 (Pantothenic Acid) 5 mg ND
B6 (Pyridoxine) 1.2 mg 80 mg
B12 (Cobalamin) 2.4 µg ND
Folate 400 µg DFE 800 µg DFE
Vitamin A 700 µg RAE 2800 µg RAE
Vitamin C 65 mg 1800 mg
Vitamin D 600 IU (15 µg) 4000 IU (100 µg)
Vitamin E 15 mg 800 mg
Vitamin K 75 µg ND
Calcium 1300 mg 3000 mg
Copper 0.89 mg (890 µg) 8 mg (8000 µg)
Iron 15 mg 45 mg
Magnesium 360 mg 350 mg (from supplements only)
Manganese 1.6 mg 9 mg
Phosphorus 1250 mg 4000 mg
Potassium 2300 mg ND
Selenium 55 µg 400 µg
Sodium 1500 mg ND
Zinc 9 mg 34 mg

Nutrient Recommendations for Females Aged 19 – 30

Nutrient RDA/AI Tolerable Upper Intake Level (UL)
B1 (Thiamine) 1.1 mg ND
B2 (Riboflavin) 1.1 mg ND
B3 (Niacin) 14 mg NE 35 mg
B5 (Pantothenic Acid) 5 mg ND
B6 (Pyridoxine) 1.3 mg 100 mg
B12 (Cobalamin) 2.4 µg ND
Folate 400 µg DFE 1000 µg DFE
Vitamin A 700 µg RAE 3000 µg RAE
Vitamin C 75 mg 2000 mg
Vitamin D 600 IU (15 µg) 4000 IU (100 µg)
Vitamin E 15 mg 1000 mg
Vitamin K 90 µg ND
Calcium 1000 mg 2500 mg
Copper 0.9 mg (900 µg) 10 mg (10,000 µg)
Iron 18 mg 45 mg
Magnesium 310 mg 350 mg (from supplements only)
Manganese 1.8 mg 11 mg
Phosphorus 700 mg 4000 mg
Potassium 2600 mg ND
Selenium 55 µg 400 µg
Sodium 1500 mg ND
Zinc 8 mg 40 mg

Nutrient Recommendations for Females Aged 31 – 50

Nutrient RDA/AI Tolerable Upper Intake Level (UL)
B1 (Thiamine) 1.1 mg ND
B2 (Riboflavin) 1.1 mg ND
B3 (Niacin) 14 mg NE 35 mg
B5 (Pantothenic Acid) 5 mg ND
B6 (Pyridoxine) 1.3 mg 100 mg
B12 (Cobalamin) 2.4 µg ND
Folate 400 µg DFE 1000 µg DFE
Vitamin A 700 µg RAE 3000 µg RAE
Vitamin C 75 mg 2000 mg
Vitamin D 600 IU (15 µg) 4000 IU (100 µg)
Vitamin E 15 mg 1000 mg
Vitamin K 90 µg ND
Calcium 1000 mg 2500 mg
Copper 0.9 mg (900 µg) 10 mg (10,000 µg)
Iron 18 mg 45 mg
Magnesium 320 mg 350 mg (from supplements only)
Manganese 1.8 mg 11 mg
Phosphorus 700 mg 4000 mg
Potassium 2600 mg ND
Selenium 55 µg 400 µg
Sodium 1500 mg ND
Zinc 8 mg 40 mg

Nutrient Recommendations for Females Aged 51 – 70

Nutrient RDA/AI Tolerable Upper Intake Level (UL)
B1 (Thiamine) 1.1 mg ND
B2 (Riboflavin) 1.1 mg ND
B3 (Niacin) 14 mg NE 35 mg
B5 (Pantothenic Acid) 5 mg ND
B6 (Pyridoxine) 1.5 mg 100 mg
B12 (Cobalamin) 2.4 µg ND
Folate 400 µg DFE 1000 µg DFE
Vitamin A 700 µg RAE 3000 µg RAE
Vitamin C 75 mg 2000 mg
Vitamin D 600 IU (15 µg) 4000 IU (100 µg)
Vitamin E 15 mg 1000 mg
Vitamin K 90 µg ND
Calcium 1200 mg 2000 mg
Copper 0.9 mg (900 µg) 10 mg (10,000 µg)
Iron 8 mg 45 mg
Magnesium 320 mg 350 mg (from supplements only)
Manganese 1.8 mg 11 mg
Phosphorus 700 mg 3000 mg
Potassium 2600 mg ND
Selenium 55 µg 400 µg
Sodium 1300 mg ND
Zinc 8 mg 40 mg

Nutrient Recommendations for Females Aged >70

Nutrient RDA/AI Tolerable Upper Intake Level (UL)
B1 (Thiamine) 1.1 mg ND
B2 (Riboflavin) 1.1 mg ND
B3 (Niacin) 14 mg NE 35 mg
B5 (Pantothenic Acid) 5 mg ND
B6 (Pyridoxine) 1.5 mg 100 mg
B12 (Cobalamin) 2.4 µg ND
Folate 400 µg DFE 1000 µg DFE
Vitamin A 700 µg RAE 3000 µg RAE
Vitamin C 75 mg 2000 mg
Vitamin D 800 IU (15 µg) 4000 IU (100 µg)
Vitamin E 15 mg 1000 mg
Vitamin K 90 µg ND
Calcium 1200 mg 2000 mg
Copper 0.9 mg (900 µg) 10 mg (10,000 µg)
Iron 8 mg 45 mg
Magnesium 320 mg 350 mg (from supplements only)
Manganese 1.8 mg 11 mg
Phosphorus 700 mg 3000 mg
Potassium 2600 mg ND
Selenium 55 µg 400 µg
Sodium 1300 mg ND
Zinc 8 mg 40 mg

Nutrient Recommendations for Pregnancy

Nutrient RDA/AI Tolerable Upper Intake Level (UL)
B1 (Thiamine) 1.4 mg ND
B2 (Riboflavin) 1.4 mg ND
B3 (Niacin) 18 mg NE 35 mg
B5 (Pantothenic Acid) 6 mg ND
B6 (Pyridoxine) 1.9 mg 100 mg
B12 (Cobalamin) 2.6 µg ND
Folate 600 µg DFE 1000 µg DFE
Vitamin A 770 µg RAE 3000 µg RAE
Vitamin C 85 mg 2000 mg
Vitamin D 600 IU (15 µg) 4000 IU (100 µg)
Vitamin E 15 mg 1000 mg
Vitamin K 90 µg ND
Calcium 1000 mg 2500 mg
Copper 1.0 mg (1000 µg) 8 or 10 mg (8000 or 10,000 µg)
Iron 27 mg 45 mg
Magnesium 350 mg 350 mg (from supplements only)
Manganese 2.0 mg 11 mg
Phosphorus 700 mg 4000 mg
Potassium 2600 mg ND
Selenium 60 µg 400 µg
Sodium 1500 mg ND
Zinc 11 mg 40 mg

Nutrient Recommendations for Lactation

Nutrient RDA/AI Tolerable Upper Intake Level (UL)
B1 (Thiamine) 1.4 mg ND
B2 (Riboflavin) 1.6 mg ND
B3 (Niacin) 17 mg NE 35 mg
B5 (Pantothenic Acid) 7 mg ND
B6 (Pyridoxine) 2.0 mg 100 mg
B12 (Cobalamin) 2.8 µg ND
Folate 500 µg DFE 1000 µg DFE
Vitamin A 1300 µg RAE 3000 µg RAE
Vitamin C 115 mg 2000 mg
Vitamin D 600 IU (15 µg) 4000 IU (100 µg)
Vitamin E 19 mg 1000 mg
Vitamin K 90 µg ND
Calcium 1000 mg 2500 mg
Copper 1.3 mg (1300 µg) 8 or 10 mg (8000 or 10,000 µg)
Iron 9 mg 45 mg
Magnesium 320 mg 350 mg (from supplements only)
Manganese 2.6 mg 11 mg
Phosphorus 700 mg 4000 mg
Potassium 2800 mg ND
Selenium 70 µg 400 µg
Sodium 1500 mg ND
Zinc 12 mg 40 mg

Nutrient Recommendations for Males Aged 14-18

Nutrient RDA/AI Tolerable Upper Intake Level (UL)
B1 (Thiamine) 1.2 mg ND
B2 (Riboflavin) 1.3 mg ND
B3 (Niacin) 16 mg NE 35 mg
B5 (Pantothenic Acid) 5 mg ND
B6 (Pyridoxine) 1.3 mg 100 mg
B12 (Cobalamin) 2.4 µg ND
Folate 400 µg DFE 800 µg DFE
Vitamin A 900 µg RAE 3000 µg RAE
Vitamin C 75 mg 1800 mg
Vitamin D 600 IU (15 µg) 4000 IU (100 µg)
Vitamin E 15 mg 1000 mg
Vitamin K 75 µg ND
Calcium 1300 mg 2500 mg
Copper 0.89 mg (890 µg) 10 mg (10,000 µg)
Iron 11 mg 45 mg
Magnesium 410 mg 350 mg (from supplements only)
Manganese 2.2 mg 11 mg
Phosphorus 1250 mg 4000 mg
Potassium 3000 mg ND
Selenium 55 µg 400 µg
Sodium 1500 mg ND
Zinc 11 mg 34 mg

Nutrient Recommendations for Males Aged 19 – 30

Nutrient RDA/AI Tolerable Upper Intake Level (UL)
B1 (Thiamine) 1.2 mg ND
B2 (Riboflavin) 1.3 mg ND
B3 (Niacin) 16 mg NE 35 mg
B5 (Pantothenic Acid) 5 mg ND
B6 (Pyridoxine) 1.3 mg 100 mg
B12 (Cobalamin) 2.4 µg ND
Folate 400 µg DFE 1000 µg DFE
Vitamin A 900 µg RAE 3000 µg RAE
Vitamin C 90 mg 2000 mg
Vitamin D 600 IU (15 µg) 4000 IU (100 µg)
Vitamin E 15 mg 1000 mg
Vitamin K 120 µg ND
Calcium 1000 mg 2500 mg
Copper 0.9 mg (900 µg) 10 mg (10,000 µg)
Iron 8 mg 45 mg
Magnesium 400 mg 350 mg (from supplements only)
Manganese 2.3 mg 11 mg
Phosphorus 700 mg 4000 mg
Potassium 3400 mg ND
Selenium 55 µg 400 µg
Sodium 1500 mg ND
Zinc 11 mg 40 mg

Nutrient Recommendations for Males Aged 31 – 50

Nutrient RDA/AI Tolerable Upper Intake Level (UL)
B1 (Thiamine) 1.2 mg ND
B2 (Riboflavin) 1.3 mg ND
B3 (Niacin) 16 mg NE 35 mg
B5 (Pantothenic Acid) 5 mg ND
B6 (Pyridoxine) 1.3 mg 100 mg
B12 (Cobalamin) 2.4 µg ND
Folate 400 µg DFE 1000 µg DFE
Vitamin A 900 µg RAE 3000 µg RAE
Vitamin C 90 mg 2000 mg
Vitamin D 600 IU (15 µg) 4000 IU (100 µg)
Vitamin E 15 mg 1000 mg
Vitamin K 120 µg ND
Calcium 1000 mg 2500 mg
Copper 0.9 mg (900 µg) 10 mg (10,000 µg)
Iron 8 mg 45 mg
Magnesium 420 mg 350 mg (from supplements only)
Manganese 2.3 mg 11 mg
Phosphorus 700 mg 4000 mg
Potassium 3400 mg ND
Selenium 55 µg 400 µg
Sodium 1500 mg ND
Zinc 11 mg 40 mg

Nutrient Recommendations for Males Aged 51 – 70

Nutrient RDA/AI Tolerable Upper Intake Level (UL)
B1 (Thiamine) 1.2 mg ND
B2 (Riboflavin) 1.3 mg ND
B3 (Niacin) 16 mg NE 35 mg
B5 (Pantothenic Acid) 5 mg ND
B6 (Pyridoxine) 1.7 mg 100 mg
B12 (Cobalamin) 2.4 µg ND
Folate 400 µg DFE 1000 µg DFE
Vitamin A 900 µg RAE 3000 µg RAE
Vitamin C 90 mg 2000 mg
Vitamin D 600 IU (15 µg) 4000 IU (100 µg)
Vitamin E 15 mg 1000 mg
Vitamin K 120 µg ND
Calcium 1000 mg 2500 mg
Copper 0.9 mg (900 µg) 10 mg (10,000 µg)
Iron 8 mg 45 mg
Magnesium 420 mg 350 mg (from supplements only)
Manganese 2.3 mg 11 mg
Phosphorus 700 mg 4000 mg
Potassium 3400 mg ND
Selenium 55 µg 400 µg
Sodium 1500 mg ND
Zinc 11 mg 40 mg

Nutrient Recommendations for Males Aged >70

Nutrient RDA/AI Tolerable Upper Intake Level (UL)
B1 (Thiamine) 1.2 mg ND
B2 (Riboflavin) 1.3 mg ND
B3 (Niacin) 16 mg NE 35 mg
B5 (Pantothenic Acid) 5 mg ND
B6 (Pyridoxine) 1.7 mg 100 mg
B12 (Cobalamin) 2.4 µg ND
Folate 400 µg DFE 1000 µg DFE
Vitamin A 900 µg RAE 3000 µg RAE
Vitamin C 90 mg 2000 mg
Vitamin D 800 IU (20 µg) 4000 IU (100 µg)
Vitamin E 15 mg 1000 mg
Vitamin K 120 µg ND
Calcium 1200 mg 2000 mg
Copper 0.9 mg (900 µg) 10 mg (10,000 µg)
Iron 8 mg 45 mg
Magnesium 420 mg 350 mg (from supplements only)
Manganese 2.3 mg 11 mg
Phosphorus 700 mg 4000 mg
Potassium 3400 mg ND
Selenium 55 µg 400 µg
Sodium 1500 mg ND
Zinc 11 mg 40 mg

Instructions for Step 2 (Entering Data into Cronometer)

Step 1: Creating a Profile

1. Go to the following website: https://www.cronometer.com

IMPORTANT: Instructions below apply to the web-based Cronometer application. Do

NOT use the mobile device App.

2. Click on ‘Sign Up – It’s Free’ in the middle of the screen.

• Under “Create Your Free Account,” create your profile by entering an email

address and password of your choice.

• Next, enter “Your Body Type” information: Sex, birth date, height, and weight. If

you are pregnant or breastfeeding, please click the drop-down in Sex to select

either “Female – Pregnant” or “Female – Breastfeeding” as these can alter your

nutrient needs.

• Review the Terms of Service and then click the check box to agree to the terms.

• Leave the two additional boxes unchecked to prevent receiving promotional

emails from Cronometer. Cronometer is not endorsed by UMGC, and UMGC does

not support any fad diet information that may be sent to you.

• Click “Sign Up” at the bottom of the screen.

3. Once you have entered the Cronometer site, click on MORE in the menu in the left

frame.

Once you open MORE, click “Profiles + Targets” to set your ACTIVITY LEVEL.

https://www.cronometer.com/

– Use the drop-down menu to adjust your Activity Level to the appropriate

selection based on your habits and lifestyle. Clicking on Activity Level can provide

guidance on which activity level is appropriate for your lifestyle.

– Turn the slider for “Replace with Imported Activity” to the OFF setting.

Note: For this project, do not link your Cronometer account with any fitness tracking

devices as it may alter the accuracy of your results for this project.

Step 2: Using the Food Database

1. To begin entering your food and beverages for Day 1, select Diary from the menu

in the left frame. “Diary” is another way to say “food journal” or “food log”.

2. Select the appropriate calendar date in the upper right.

a. It is highly recommended that you enter all three food diaries at once,

using consecutive days on the Cronometer calendar (even if the days you

recorded your intake were not consecutive).
b. It is also recommended to use dates closest to your data entry date. In the

free Cronometer account, Cronometer only recognizes dates up to 7 days

prior to the date you are entering items into Cronometer. For example, if

you are entering food items into Cronometer on November 21, the dates

of the 3 diary days need to fall within 11/14 to 11/20, such as Nov 17, 18,

and 19. On the calendar, pick the first diary date that is within the past 7

days, such as Nov 17, enter the foods for your first day, then return to a

date within that 7-day window for your second and third diary days.

3. Click on Diary on the left followed by “FOOD” as circled below. Type the first

food from your food log into the search bar and click Search. Select the food item

that best matches the food you ate in the Search Results.

4. Choose the amount that you consumed at the bottom of the search box. Use the

drop menu to select the most appropriate serving measurement and enter the

number of servings. If less than 1 serving, use a decimal to indicate the

percentage of one serving consumed. Click on “ADD TO DIARY”.

Note: Do not include any supplements in your food diary as you are assessing your dietary

intake only.

The food item (banana) then appears in the box as well as the cumulative macronutrient and

micronutrient data for ALL the items entered.

5. If you need to delete a food item from your diary, select the three dots (ellipsis) in the

upper right. Click on the food item and select “Delete Selected Items.”

6. Continue Steps 1-4 for all food items for your Day 1 Food Diary.

7. After you have entered all food and drink items for the first day, click on the three

dots (ellipsis) found at the top right of the screen to end this diary day and start a new

diary day. To end a day, select “Mark Day Complete.” Alternatively, you can toggle

between complete and incomplete by selecting the checkmark next to the date in the

top right.

8. Repeat for Days 2 and 3 by choosing another date in the calendar that is within the 7-

day time window of Day 1. Again, ensure dates are consecutive in the Cronometer

calendar; are within a 7-day window; and are as close to your entry date as possible.

Step 3: Obtaining Your Nutrition Report

1. Once you have entered all your foods into the Diary for all three days and marked all

three days as complete, you need to create your nutrition report to analyze your average

nutrient intake over the three days. Click on the Trends tab on the menu in the left

frame. Select Nutrition Report.

2. At the top, select the parameters for your search [see screenshot above]. Ensure your

3 days are included in the last 7 days as the free version of this site only allows for

averages from the “Last 7 days.”

– Select “Last 7 days” for the “Daily Averages for”

– Check “Include Today” if one of your three days was entered on today’s date in

the Cronometer calendar.

– From the “Filter Days” drop-down menu, select “Completed Days” instead of the

default “All Days”. This will ensure your report is accurate and includes values for

only days in which food was entered.

– Do not include supplements in this report.

3. After your report is generated, take a screenshot of your Nutrition Report to show all

nutrient values from Nutrition Report, including dates at the top of the report and down

to the last mineral Zinc. You will likely need to take two screenshots in order to include

the required data. [See sample screenshot below]. This step must be done as it is a

requirement that you turn in your full Nutrition Report for the three days with the

analysis.

4. Open Nutrient Tables (linked MS Word document) to complete the rest of the

assignment. You’ll need your Cronometer Nutrition Report in order to complete the

remainder of the assignment.

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