Nutritional Analysis Students are required to complete a nutritional analysis exercise. The student will conduct an analysis of a 24 hour period to include macronutrients, vitamins, and minerals. Information will be organized in a table format to include: food list for 24 hours, total nutritional value of each item, and recommended daily allowance, risks of deficiency, and recommended changes. Students will then need to write a three pages reflecting on their intake of foods including cultural influences and plans to improve and or maintain good nutrition. typed with 1” margins, double spacing and a 12 point Times Roman font.
Food Diary Sheets
MY Food Diary Worksheet: Day 1
Name:
Day: Date:
Meal #1
Time:
Food Item amount Calories Protein/g Carbs/g Fat/g Fiber/g Sodium/mg
Total Meal #1:
Notes:
Meal #2
Time:
Food Item amount Calories Protein/g Carbs/g Fat/g Fiber/g Sodium/mg
Total Meal #2:
Notes:
357
Diva Worksheet #3
Kimberly Salmond
Sunday 01/09/2021
10:00 am
raisin & spice oatmeal 1 packet 3g150 33g 2g 3g 240mg
apple cinnamon oatmeal 1 packet 160 4g 33g 2g 4g 200mg
swiss hot chocolate 1 cup 90 1g 16g 2g 0g 150mg
4pm
boars head honey turkey sandwich 1 500 47g 54g 16g 7g 1620mg
wild cherry Pepsi 1 bottle 260 0g 70g 0g 0g 55mg
lay’s bbg chips 1 bag 270 3g 27g 17g 2g 270mg
400 8g 82g 6g 7g 590mg
1030 50g 151g 33g 9g 1945mg
Meal #3
Time:
Food Item Amount Calories Protein/g Carbs/g Fat/g Fiber/g Sodium/mg
Total Meal #3:
Notes:
Meal #4
Time:
Food Item Amount Calories Protein/g Carbs/g Fat/g Fiber/g Sodium/mg
Total Meal #4:
Notes:
Total Day 1 Calories:
Protein (grams):
Carbohydrates (grams):
Fat (grams):
Fiber (grams):
Sodium (milligrams):
358
MY DIVA DIET • A Woman’s Last Diet Book
9:25pm
general tao chicken 1 tray 250 18g 84g 13g 4g 900mg
pork fried rice 2 cups 670 23.8g 83.8g 25.8g 2.8g 1196mg
920 41.8g 167.8g 38.8g 8.8g 2096mg
99.8g
400.8g
77.8g
24.8g
4631mg
MY Food Diary Worksheet: Day 2
Name:
Day: Date:
Meal #1
Time:
Food Item amount Calories Protein/g Carbs/g Fat/g Fiber/g Sodium/mg
Total Meal #1:
Notes:
Meal #2
Time:
Food Item amount Calories Protein/g Carbs/g Fat/g Fiber/g Sodium/mg
Total Meal #2:
Notes:
359
Diva Worksheet #3
Meal #3
Time:
Food Item Amount Calories Protein/g Carbs/g Fat/g Fiber/g Sodium/mg
Total Meal #3:
Notes:
Meal #4
Time:
Food Item Amount Calories Protein/g Carbs/g Fat/g Fiber/g Sodium/mg
Total Meal #4:
Notes:
Total Day 2 Calories:
Protein (grams):
Carbohydrates (grams):
Fat (grams):
Fiber (grams):
Sodium (milligrams):
360
MY DIVA DIET • A Woman’s Last Diet Book
MY Food Diary Worksheet: Day 3
Name:
Day: Date:
Meal #1
Time:
Food Item amount Calories Protein/g Carbs/g Fat/g Fiber/g Sodium/mg
Total Meal #1:
Notes:
Meal #2
Time:
Food Item amount Calories Protein/g Carbs/g Fat/g Fiber/g Sodium/mg
Total Meal #2:
Notes:
361
Diva Worksheet #3
Meal #3
Time:
Food Item Amount Calories Protein/g Carbs/g Fat/g Fiber/g Sodium/mg
Total Meal #3:
Notes:
Meal #4
Time:
Food Item Amount Calories Protein/g Carbs/g Fat/g Fiber/g Sodium/mg
Total Meal #4:
Notes:
Total Day 3 Calories:
Protein (grams):
Carbohydrates (grams):
Fat (grams):
Fiber (grams):
Sodium (milligrams):
362
MY DIVA DIET • A Woman’s Last Diet Book
Paw Nutrient Ratio Guide
diva reduction Phase
35% protein/45% carbs/20% fat (or close)
diva maintenance Phase
20 to 35% protein/45 to 65% carbs/20 to 30% fat *
* Maintenance ratio can fluctuate
* Extra-lean Divas can go as low as 15% fat
MY Daily Nutrient Ratio* Day One
Total Protein (g) x4= /Total Calories= % protein
Total Carbs (g) x4= /Total Calories= % carbs
Total Fat (g) x9= /Total Calories= % fat
MY Daily Nutrient Ratio* Day Two
Total Protein (g) x4= /Total Calories= % protein
Total Carbs (g) x4= /Total Calories= % carbs
Total Fat (g) x9= /Total Calories= % fat
MY Daily Nutrient Ratio* Day Three
Total Protein (g) x4= /Total Calories= % protein
Total Carbs (g) x4= /Total Calories= % carbs
Total Fat (g) x9= /Total Calories= % fat
*Compare your totals to the following Paw Guides
364
MY DIva DIET • A Woman’s Last Diet Book
370
MY DIva DIET • A Woman’s Last Diet Book
Calculate your desired weight and body-fat percentage, clothing size, and any other
information you may want to track.
MY DIva DIET Goal Sheet
Name:
My Range
Weight(Lb) From: To:
Fat (%) From: To:
Size From: To:
Initial Numbers Goal Numbers
Weight (Lb):
Body Fat (%):
Lean Body Mass (Lb)*:
Fat (Lb)*:
Dress Size:
Pant Size:
Blouse Size:
Fat (Lb) Loss:
LBM Gain/Loss:
# Weeks to Goal:
Date of Goal:
Notes
*Multiply your weight in pounds by your body fat in percentage points. For example, 145
lbs x 0.27 (27% body fat) equals 39.15. This figure represents your body fat in pounds,
which you subtract from your total weight to obtain your lean body mass (LBM). In this
example, LBM equals 105.85 pounds.
“Be realistic, but stay
motivated!”
Diva Worksheet #6
Progress Report
MY Progress Report
Starting Point Week 4 Week 6
Weight (Lb):
Body Fat (%):
LBM:
Fat (Lb):
Measurements
Chest (measure at the fullest part of
your breasts):
Waist (measure at the narrowest
point above your belly button):
abdomen (measure just below your
belly button):
Hips (measure at the widest point
around your buttocks):
Dress Size:
Pant Size:
Blouse Size:
Other
(cholesterol, blood pressure,
medications, etc.):
Notes:
379
Diva Worksheet #6
MY Progress Report
Week 8 Week 10 CHaNGES*
Weight (Lb):
Body Fat (%):
LBM:
Fat (Lb):
Measurements
Chest (measure at the fullest part of
your breasts):
Waist (measure at the narrowest
point above your belly button):
abdomen (measure just below your
belly button):
Hips (measure at the widest point
around your buttocks):
Dress Size:
Pant Size:
Blouse Size:
Other
(cholesterol, blood pressure,
medications, etc.):
Notes:
*Compare measurements to your goal sheet (p. 370).
380
MY DIva DIET • A Woman’s Last Diet Book
Diva Worksheet #7
3-Week Diet and Exercise Calendar
MY 3-Week Diet & Exercise Calendar
Week 1 Week of:
Weekly Weigh-in:
Day
Diet Today
(circle one)
Total
Calories
Cheat Day?
(circle one) Exercise Today
Sunday Good / Great / Poor
Yes / No
Monday Good / Great / Poor
Yes / No
Tuesday Good / Great / Poor
Yes / No
Wednesday Good / Great / Poor
Yes / No
Thursday Good / Great / Poor
Yes / No
Friday Good / Great / Poor
Yes / No
Saturday Good / Great / Poor
Yes / No
Notes:
381
Diva Worksheet #7
MY 3-Week Diet & Exercise Calendar
Week 2 Week of:
Weekly Weigh-in:
Day
Diet Today
(circle one)
Total
Calories
Cheat Day?
(circle one) Exercise Today
Sunday Good / Great / Poor
Yes / No
Monday Good / Great / Poor
Yes / No
Tuesday Good / Great / Poor
Yes / No
Wednesday Good / Great / Poor
Yes / No
Thursday Good / Great / Poor
Yes / No
Friday Good / Great / Poor
Yes / No
Saturday Good / Great / Poor
Yes / No
Notes:
382
MY DIVA DIET • A Woman’s Last Diet Book
MY 3-Week Diet & Exercise Calendar
Week 3 Week of:
Weekly Weigh-in:
Day
Diet Today
(circle one)
Total
Calories
Cheat Day?
(circle one) Exercise Today
Sunday Good / Great / Poor
Yes / No
Monday Good / Great / Poor
Yes / No
Tuesday Good / Great / Poor
Yes / No
Wednesday Good / Great / Poor
Yes / No
Thursday Good / Great / Poor
Yes / No
Friday Good / Great / Poor
Yes / No
Saturday Good / Great / Poor
Yes / No
Notes:
383
Diva Worksheet #7
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