“Perfect day” design

Description

Follow the INSTRUCTIONS – “Perfect day” design and answer the questions in this quiz.
Question 12 pts
Provide a list of the foods eaten in your “perfect” day. You don’t need to list all ingredients if you did so for the program. Give me a general overview, but be sure to include all the required foods (2 fruits, 2 vegetables, at least one bean or nut).

Question 22 pts
List all vitamins and minerals for which you did not reach at least 90% of the recommended amount on your completed project.

Question 34 pts
What percent of your total kcals came from carbohydrates? From proteins? From fat? Show your calculations for full credit.
Tip: Review the “AMDR” information on unit 1

Question 44 pts
What percent of your total kcals came from saturated fat? Show your calculations for full credit.
(See example on p. 178 of the textbook)

Question 52 pts
How many grams of omega-3 did you have? What were the top 2 sources, and how much of each did you “eat?”.

Question 62 pts
Which two foods provide the most total fat? How much of each did you “eat?”

Question 72 pts
Which two foods provide the most saturated fat? How much of each did you “eat?”

Question 82 pts
Did you obtain a complete protein for the day? How do you know? (Hint: please remind yourself of the definition of a “complete protein” before answering this question)

Question 92 pts
Which two PLANT-based foods provide the most protein (ie, not meat, eggs, dairy)? How much of each did you “eat?”

Question 102 pts
Which two foods provide the most cholesterol? How much of each did you “eat?” How much cholesterol did you intake?

Question 112 pts
Which two foods provide the most vitamin E? How much of each did you “eat?”

Question 122 pts
Which two foods provide the most fiber? How much of each food did you “eat?” How many grams of fiber did you intake?

Question 132 pts
Which two foods provide the most vitamin C? How much of each did you “eat?”

Question 142 pts
Which two foods provide the most folate? How much of each did you “eat?”

Question 152 pts
Which two foods provide the most iron? How much of each did you “eat?”

Question 162 pts
Which two foods provide the most potassium? How much of each did you “eat?”

Question 172 pts
Which two foods provide the most calcium? How much of each did you “eat?”

Question 182 pts
Which two foods provided the most zinc? How much of each did you “eat?”

Question 192 pts
Which two foods provided the most magnesium? How much of each did you “eat?”

Question 202 pts
List three vitamins and/or minerals that were provided MOSTLY or ONLY by animal-based foods. For each vitamin/mineral you list, provide your TOP FOOD SOURCE of that vitamin/mineral.

Question 212 pts
List three vitamins and/or minerals that were provided MOSTLY or ONLY by plant-based foods. For each vitamin/mineral you list, provide your TOP FOOD SOURCE of that vitamin/mineral.

Question 222 pts
Based on your analysis of the nutrients provided by your foods, which 3 or 4 foods do you think are the densest sources of vitamins and minerals? For full credit explain why do you think these foods are nutrient-dense.

Question 232 pts
Do you generally like the foods listed? Would this be a convenient diet?

Question 243 pts
Do you think it’s realistic to get 100% RDA for each and every nutrient, every day, with food alone? Explain and expand. Could you get 90% RDA for every nutrient throughout a week? How COULD you get complete nutrition from food alone? Does variety matter (why or why not)?

Question 253 pts
What was your sodium intake and how does it compare to your goal? Remember that the UL for sodium is 2300 mg/day and the RDA is 1500 mg/day.