Science Unit 7 Assignment Nutrition Paper

Instructions are labeled in the “INSTRUCTIONS” document, please review.

“Unit 7 Sample Assignment” attachment is an example of what the finished outcome of this paper should look like.

“Data from Diet” and “Data reference” is what you can reference when doing this nutrition paper.

Please let me know if you have any questions. 

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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)

Food Journal [April 4, 2025],

Breakfast

· 1 small banana – 90 kcal

· 1 cup oatmeal – 150 kcal

Lunch

· 1 chicken breast (grilled, 3 oz) – 140 kcal

· 1 cup spinach (raw) – 7 kcal

Dinner

· 1 cup quinoa (cooked) – 220 kcal

· 2 chicken breast (grilled, 3 oz) – 280 kcal

· 2 Tbsp peanut butter – 190 kcal

Snacks

· 1 apple (medium) – 95 kcal

· 1 cup almond milk (unsweetened) – 30 kcal

Step 2:

Step 3:

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. 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
1933	2370	437 KCAL REMAINING

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	40%	45 – 65%
Fat	36%	20 – 35%
Protein	24%	10 – 35%
Total:	= 100 %

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 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.

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 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

1.3 mg

ND

ND

1.3 mg

ND

ND

1000 mg

ND

400 µg

ND

11 mg

Average Intake	RDA/AI	Tolerable Upper Intake Level
B1 (Thiamine)			1.3 mg	1.2 mg							ND
B2 (Riboflavin)	1. 8 mg
B3 (Niacin)	34.3 mg	16 mg	3 5 mg
B5 (Pantothenic Acid)	5.5 mg	5 mg
B6 (Pyridoxine)	2.6 mg	100 mg
B12 (Cobalamin)	4.5 µg	2.4 µg
Folate	361.1 µg		400 µg	1000 µg DFE
Vitamin A	362.7 µg	900 µg	3000 µg RAE
Vitamin C	126.9 mg	90 mg	2000 mg
Vitamin D	329.1 IU	600 IU	4000 IU (100 µg)
Vitamin E	22.9 mg	15 mg		1000 mg
Vitamin K	331.3 µg	120 µg
Calcium	804.3 mg	2500 mg
Copper	1.9 µg	0.9 µg	10 mg (10,000 µg)
Iron	14.0 mg	8 mg	45 mg
Magnesium	528.6 mg	400 mg	350 mg(from supplements only)
Manganese	5.8 mg	2.3 mg		11 mg
Phosphorus	1602.6 mg	700 mg	4000 mg
Potassium	3447.9 mg	3400 mg
Selenium	105.5 µg	55 µg
Sodium	1533.6 mg	1500 mg
Zinc	9.8 mg	40 mg

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

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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

1. Text Field 17: 2/3 cup Banana
2. Text Field 18: 1/4 cup mixed berries
3. Text Field 19: 1 1/3 cup of apples
4. Check Box 50: Yes
5. Check Box 51: Off
6. Text Field 20: 2 cups mixed greens
7. Text Field 21: 1/2 cup avacado
8. Text Field 22: 1 cup of brussel sprouts
9. Check Box 52: Yes
10. Check Box 53: Off
11. Text Field 23: (4 oz) 1 whole wheat bagel
12. Text Field 24: (3.5 oz) 1/2 cup quinoa
13. Text Field 25: (3 oz) 1 whole wheat roll
14. Check Box 54: Yes
15. Check Box 55: Off
16. Text Field 35: 5 oz bake salmon
17. Text Field 36: 4 oz grill chicken breast
18. Text Field 37: 1 oz raw almonds
19. Text Field 38: (1 oz) 2 tbsp almond butter
20. Check Box 56: Yes
21. Check Box 57: Off
22. Text Field 39: 1 cup of greek yogurt
23. Text Field 40:
24. Text Field 41:
25. Text Field 42:
26. Check Box 58: Off
27. Check Box 59: Off
28. Check Box 60: Yes
29. Check Box 61: Off
30. Check Box 62: Yes
31. Check Box 63: Off

After all the readings you’ve reviewed and skills you’ve practiced in our course so far, it’s time to take a step back and look at everything from a bird’s eye view.

Consider your food journaling experience, your Cronometer analysis, as well as your MyPlate comparison and look for overarching themes and connections.

The goal of this assignment is to help you find areas that could make the biggest positive impact on your health! In this assignment, you will:

· Consider your diet as a full picture

· Discover options for changes that could help you better meet the recommendations for the general population or your own calculated needs

· Connect these changes to health outcomes

· Brainstorm potential barriers that could get in the way of your success in making these changes

See 

example assignment

 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 you completed an alternative assignment for Units 4 and 5 Assignments due to the triggering nature of the assignment criteria, continue using the same approach you used previously or please reach out to your instructor for an alternate assignment option.

Instructions

You should include about seven paragraphs in your paper.

· An introduction paragraph, explaining how the course activities have helped you see possible areas of change in your diet

· One paragraph per change you suggest to yourself, for a total of five paragraphs

· A conclusion that ties your goals together into one complete picture of your diet

Make sure to include APA formatted in-text citations and a reference list when appropriate. While there is no minimum word count, most students find that they can convey their thoughts in a detailed, clear manner in about 500 – 700 words.

You must address the following in paragraph format:

· How have the course activities helped you see areas of possible improvements in your diet?

· Five unique, specific changes you would like to make after everything you’ve learned in this course

· Consider nutrients, food groups, and specific goals you are working toward.

· Provide specifics such as food substitutions or changes and/or numerical data from past assignments or reliable sources.

· Changes should be focused on foods and beverages, not supplements.

· Provide details as to exactly what this change entails.

· Examples: What will you add and how will you add it? What will you replace and what will you replace it with? Etc.

· What health outcome might you expect from making this change?

· Explain the health-based/nutrition-science-based reason for making each change.

· If you removed a food or beverage, why?

· If you added something to your diet, explain what nutrient(s) you were trying to add and why. Etc.

· Make sure to connect these health outcomes to credible and reliable sources in APA format.

· A conclusion that creates one complete picture of your diet

· Which nutrients or food groups were you the most worried about in terms of lack or excess throughout the course assignments?

· How do your above goals tie into those areas of improvement?

· Include numerical data from your past assignments when appropriate.

Unit 7 Sample Assignment

Name

Date

Many concepts have been covered and many skills practiced over the past seven weeks in NUTR 100. I learned how to maintain a food journal with emphasis on the amount of each item I was consuming. Completing a nutrient analysis was a first for me, as was comparing my intake to a tool like MyPlate. All these skills collectively informed me of the importance of paying attention to what I am eating. Thanks to these assignments and all our course readings, I now have a few plans for changes in my real diet to help lower my risk of chronic disease!

One of our first tasks was to complete a food journal. During this task, I learned the importance of measuring serving sizes. I never realized how much of each food I was eating before. My first change will be to continue measuring my foods and that includes measuring out ingredients in the dishes I make all the time. This can help me maintain a healthy weight and ensure I’m reaching my MyPlate goals daily. Meeting MyPlate goals can help me maintain a healthy weight (United States Department of Agriculture, n.d.).

While filling out my original food journal, and later in the nutrient analysis, I realized I was eating a lot of fat sources. My current intake is 39% of total calories, above the AMDR of 20-35%. While some of my fat intake is from avocado, a lot of it is from butter. To help keep my heart healthy, I will substitute avocado, olive oil, or nut butter for the original salted butter I had on my food log a few weeks ago (Callahan, Leonard, & Powell, 2020).

I also learned that I have a very limited fiber intake. This was demonstrated in the Cronometer Nutrition Report but also highlighted by my lack of vegetables and whole grains in the MyPlate assignment. Increasing my fiber intake could help with the constipation I occasionally experience and lower my risk of cardiovascular disease (Callahan, Leonard, & Powell, 2020).

Speaking of heart health, I am worried about the lack of unsaturated fats in my diet. Unsaturated fats can be helpful for lowering LDL cholesterol (Callahan, Leonard, & Powell, 2020), which I need to work on. I would like to add a serving of walnuts or pistachios every day to add in more unsaturated fats in an easy way.

One more change that I feel I should make is bringing snacks with me to work. Since I sometimes forget my lunch at home, I end up eating fast food more often than I would like to. To help combat the need to go out and get lunch from a nearby fast food restaurant, I would like to bring in snacks for me to use in place of lunch in a pinch. I think some easy, tasty options could be the nuts I mentioned in my discussion on unsaturated fats, freeze dried fruits, and whole grain crackers. These foods will help me add in more fiber and increase my unsaturated fat intake, which will be helpful for both heart and gut health, as discussed above. In addition, replacing the fast food with these items will help me decrease my saturated fat and sodium intake, which will be awesome as well!

Overall, I was most concerned about my fat and fiber intake while working on the course assignments. I could clearly see I was taking in more saturated fat than the recommended 10% of calories per day and not taking in enough unsaturated fat. It was also very evident that I was only taking in less than 30% of the recommended fiber I should be, with only 8 grams per day on average. These nutrients are being highlighted in the goals I have outlined above and together; I should notice a difference in my LDL cholesterol at my next appointment!

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

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United States Department of Agriculture. (n.d.). MyPlate.

https://www.myplate.gov