UTRICALC Plus 3.0 ONLINE DIET PROJECT INSTRUCTIONS

You will be using the NutriCalc3 program using the online code from McGraw-Hill that was either packaged with your textbook or you purchased directly online to analyze the nutritional adequacy of your diet. Please read ALL instructions below!

If you are having computer problems or an emergency, you need to notify the instructor (by email) well BEFORE the due date, so that we can discuss your options. Late projects will not be accepted.

The diet analysis is for completing assignments throughout the class.

This consists of a three day average and printing All Reports for answering questions about your diet. This analysis will include a typed report based on specific questions about your diet. Using the daily food record form that has been provided, you will record your food and beverage intake for 3 separate days. Include everything you ate and drank such as tea, butter, salad dressings, fats used in preparation, etc. Use common household measures such as teaspoons, cups, etc. For cheeses and meats, you may use ounces. Choices will be given in the program. You will enter portions of a whole in decimals, not fractions.

NO LATE PROJECTS WILL BE ACCEPTED – PLEASE READ ALL MATERIALS CAREFULLY!

You will need a computer with an Internet connection to access the online software.

Go to: www.mhhe.com/ncp3
First time select: I do not have a McGraw-Hill Education account

Follow the prompts through the Registration process. If you purchased a new text use the access code on the cardboard insert. If you purchased a used text, you will need to purchase an access code for $11.50 plus tax. You can pay with American Express, Discover, MasterCard and Visa. You will have access to the online software for 1 year, whether you bought a new text which included the access code or if you buy the access code at the above web site. Write down your password and keep it handy.

You will need your email address and password to log in.
Immediately fill in the Student ID Info blanks. Use your first and last name and your instructor’s first and last name (Jennifer Rizzo). For Course/Section: enter Nutr11. This info is critical as it will appear as the label on your printout.
When you first enter the program you have the option of taking a Video Tutorial, which lasts 10 minutes. It is a good review. Click on Home to bring up this option after your first login.
Select the Profiles tab and enter your information for a new profile.

Enter both a first and last name. Be sure to enter the correct information for your Profile. You can store up to 3 profiles at any one time. You can delete a profile and add a new one, but you can never save more than 3 at a time.

Height and weight can be entered in English or metric units.

Activity Levels

Sedentary: Light activities without additional exercise. This level includes sitting, riding in a car, walking from the house to car or bus, household tasks, and light yard work.

Low Active: Sedentary activities plus 1 – 1.5 hours per day of additional activity, such as walking 2 mph, playing a musical instrument, canoeing, dancing, golf with a cart, horseback riding, or playing pool.

Active: Sedentary activities plus 1 – 2 hours per day of additional activity, such as calisthenics (no weights), cycling, golf without a cart, swimming, or walking 3 – 4 mph.

Very Active: Sedentary activities plus 2+ hours per day of additional activity, such as chopping wood, climbing hills, mountain biking/hard cycling, aerobic dancing, intense weight training, skipping rope, skating, skiing, squash, surfing, swimming, tennis, or hard running workouts.
Select the Intakes tab to start entering the food you ate. Follow the instructions on the monitor to enter foods. If the Intake tab is not active, select your Profile.

Do NOT add vitamin, mineral or protein supplements to your Intake list. No credit will be given for printouts with supplements on them. The purpose of the assignment is to see what nutrients you are getting from actual food and evaluating the food eaten.

Searching can be done by:

Single word

Two or more words
Words can appear anywhere in the name and in any order.

Grouping
Enclosing words in quotation marks will find all items that contain that exact phrase.

Wildcard
Type a partial word followed by an asterisk to find any item beginning with the partial word.

NOT or – (minus)
Will eliminate items that contain the word after NOT or -.

OR
Typing OR between search items will give you a list with either of the items.

Click on the + sign to add a food to your intake list.

Be sure to click the Save Intake button after EVERY entry, or all of your foods will default to Breakfast and the default serving size.
You can search for foods by entering as little as three letters and an asterisk. The more words you use, the fewer the food items that will be found. If you can’t find a food item, you may need to broaden your search by using fewer words.

For example, here are the results of several searches:

ric* – 927 items on the selection list
rice – 767 items on the selection
“rice, brown” – 75 items on the selection list
brown rice ckd – 3 items on the selection list

Common Abbreviations

Using common abbreviations will make your searches more effective. Click on Common Abbreviations under the Intakes tab to see the full list.

bkd – baked
brd – breaded
ckd – cooked or boiled
cnd – canned
inst – instant
reg – regular
rstd – roasted
stmd – steamed
After you have entered the foods for all three days, proof read your Intakes lists, not only for the correct items, but also for the correct amounts.

If your printout shows more than 200% – 500% of the RDA/AI for most nutrients, double check the serving size of the foods you coded for errors. For example, you may have meant to code 4 slices of bread, but instead coded 4 pounds of bread. This type of error will render your printout meaningless. The program will give you a warning if this occurs. You can also check for this type of error by looking at the kcalorie totals for each of the three days. Kcalorie totals should be 1,000 to 3,000. NO credit will be given for a project with these types of errors.

The Activities tab is optional. To use this function effectively you need to account for activities for every minute in the day, for a total of 1,440 minutes. This means including the time spent sleeping, eating, showering, etc. If you use this function, be sure to click the Save Activity button after every entry, or all of your activities will default to 30 minutes.
11. To submit your report, select the REPORTS tab. You will need to submit both All Daily Reports and individual Spreadsheets. Please submit them through one e-mail with your report so that the instructor only receives one e-mail per student.

12. A. Click on the All Daily Reports button. Make sure that the Select Day(s) section lists the correct days for your report. Make sure all meals are checked under Select Meal(s). If you made any changes, be sure to click on the Update Preview button. Set the Format at PDF, click the E-mail button, enter your e-mail address in the “From” box and e-mail to yourself in the “To” box. as well. .Leave the subject given in the Subject area or abbreviate it and add “your name, Nutr11”< /span> to the end of it. Click on Send E-mail.

B. Next click on the Spreadsheet button. Under Select Day(s) make sure that only your first day has a check, but under Select Meal(s) all meals are checked. Click on Update Preview and double check that only the correct date is showing. Set the Format at PDF, click the E-mail button, enter your e-mail address in the “From” box and e-mail to yourself in the “To” box. Leave the subject given in the Subject area or abbreviate it and add “your name, Nutr11”< /span> to the end of it. Click on Send E-mail.

C. Repeat the above instructions to get a Spreadsheet printout for Day 2 and Day 3. The detailed food lists will only be shown when the days separated. If you do not see foods listed on your Spreadsheets, then re-read these instructions to do correctly.

Note-You may also export files to yourself then compile the one e-mail for submission.

D. Construct one e-mail with the following:

Diet Reports: All Reports
Day 1, Day 2, and Day 3 Spreadsheets
Typed Report

Only an e-mail with all 4 components will be graded! Extra and/or separate e-mails will be deleted to make room in the Instructor’s Inbox.

13. You can add foods to the database. This is Not Recommended, however, because food labels don’t provide the information on all 35 nutrients required by the database. If you feel that you need to add items to the database, ask your instructor first.

If you add items to the database, when you get to the Vitamins and Minerals be sure to use the down arrow and select % Daily Value if that is how the information is provided on the label.

If you add items to the database, you MUST turn in the actual food label and a Spreadsheet printout for each item that you add (You will need to put the food item(s) that you added to the database on a separate day, so they are the only item(s) on that day.) DoNOT add vitamin or mineral supplements to the database.

If you have problems with NutritionCalc Plus contact your instructor, visit http://mcgraw.outstart.com/pe/index.jsp?channelID=10101002http://mcgraw.outstart.com/pe/index.jsp?channelID=10101002 or call Technical Support at: 800-331-5094.

14. PREPARING AND SUBMITTING THE TYPED REPORT (Important Reminders)
• Prepare a TYPED evaluation of your diet following the outline given on the Typed Report Instructions given below. Complete answers must be in the same outline format as below. Remember NO late projects will be accepted.

• You will need to submit the report via a standard Word Document (save so any version can be read) or PDF through e-mail with the printouts listed above.

• Submit your reports by e-mail as described above.

DAILY FOOD RECORD FORM

HELPFUL HINTS FOR ENTERING FOODS
1. Be sure to write down foods as you eat them, so that you can record the amounts accurately.

2. Write down specific information on how the food was cooked (fried, baked, broiled, steamed).

3. Write down whether the food was freshly prepared, frozen, canned or otherwise processed. Canned foods should include the type of liquid in which the food was packed (heavy syrup, oil-packed, water).

4. Many common mixed dishes, such as chili, macaroni and cheese or tuna noodle casserole, can be found in the database. If you ate a more unique dish, however, you will need to list the individual foods in the recipe. For example:

2 cup vegetable stew =
0.25 cup potato

0.50 cup carrot

0.25 cup onion

1.00 cup tomato sauce

If you ate ¼ of the recipe, be sure to list only ¼ of the amount of the ingredients in the total recipe.

5. Use measuring cups and spoons to determine how much was eaten.

6. Prep means prepared and ready to eat. For example:

Fruit Juice, Orange, frozen concentrate, unsweetened, prep
…& …….means that the frozen concentrate has been diluted with water to make juice.

7. Dry means uncooked or unprepared. Examples: oatmeal, dry or rice, dry are uncooked and expand to double or triple when cooked.

8. 8 oz. is NOT 1 cup for dry items such as cereal. Use oz. primarily for liquids or meat, unless you get it off of the package.

TYPED REPORT INSTRUCTIONS
NO LATE PROJECTS WILL BE ACCEPTED- NO EXCEPTIONS!J

The second 3-day diet analysis will include a typed report for your diet. After you have completed printing the reports, use the outline below to evaluate the nutritional quality and adequacy of the diet.

EVALUATION OF THE DIET REPORT OUTLINE

A. CALORIES (4 points)

1. State how many calories you averaged for the 3 days. How did it compare to your needs?
2. State your height and current weight.

B. DISTRIBUTION OF CALORIES (18 points)

Note: the kcalories may be distributed as follows (ONLY if the kcalories are 100% of the RDA):
10% (but follow gram guidelines) Protein
30% or less Fat
60% or more Carbohydrates

1. Protein: State the grams from protein and answer one of the statements below. Then state whether the proteins are very lean, lean, medium fat or high fat. Are they mainly plant or animal? Did you eat at least 2 plant protein sources daily?
• If the grams from protein were less than the DRI, suggest specific foods that would improve your protein intake.
• If the grams from protein were greater than the DRI (were higher than an .8/grams per kilogram calculation), how could you decrease your protein intake?
• If the grams from protein were close to the DRI guidelines, explain how your diet stays at this recommended level. Caution: listing all high protein foods would indicate an excess.

2. Carbohydrate: State the % kcalories from carbs and answer one of the statements below. Be sure to note differences between complex, simple, refined, and unrefined carbs in your diet-not definitions of these terms. State whether or not you consumed your myPyramid recommendations for whole grains and vegetables.
• If the % kcal from carbs was lower than or equal to 55% or low in the myPyramid, suggest specific foods that would improve the carbohydrate intake.
• If the % kcal from carbs was greater than 55%, describe which foods helped maintain this healthy level.

3. Fat: State the % kcalories from fat and answer one of the statements below.
(Be sure to comment on the percent of poly, mono, and saturated fats. Are they each below 10% of total kcal? Is the saturated fat the lowest? Did you consume hydrogenated fats?)
• If the % kcal from fat exceeded or equaled 30%, describe changes in portion sizes or substitutions that will lower your fat intake.
• If the % kcal from fat were less than 30%, name specific foods that you do or don’t eat that are responsible for the % kcal from fat.

4. Alcohol: Comment on your percentage of alcohol, if any, and how this affects your overall percentages.

C. CHOLESTEROL (4 points)

1. State the mg of cholesterol consumed and answer one of the questions below.
• If your diet exceeded 300 mg of cholesterol per day, suggest food changes that could be made to lower cholesterol intake.
• If your diet did not exceed 300 mg of cholesterol, name specific foods that you didn’t eat that are responsible for your cholesterol intake.

D. SODIUM (4 points) (ALSO COMMENT ON 1:1 SODIUM TO CALORIE RATIO)

1. State the mg of sodium consumed and answer one of the statements below.
• If sodium intake exceeded the AI, suggest changes to lower sodium intake.
• If the diet contained less than the AI of sodium, name specific foods that you did not eat that helped keep your diet low in sodium.

E. FIBER (4 points)

1. State the grams of fiber in the diet and answer one of the statements below.
• If fiber intake was below 25 grams, suggest specific changes that could improve fiber intake.
• If fiber intake was greater then 25 grams, describe which foods helped you reach this level of fiber intake.

F. VITAMINS (20 points)

These are the vitamins listed on the printout:
A B1 B2 B3 B6 B12 C D E Folate

Answer one of the statements below:
1. List the vitamins you are deficient in (less than 100% of the RDA). For each deficient vitamin, suggest foods, which will improve the intake of that vitamin. MAKE SURE SUGGESTIONS ARE CONSISTENT W/GOALS!)
2. If you were not deficient in any vitamins, give specific examples of why your diet is able to meet the RDA recommendations.
G. MINERALS (12 points) (SODIUM ALREADY DISCUSSED)

These are the minerals listed on the printout:
Calcium Iron Magnesium Phosphorus Potassium Zinc

Answer one of the statements below:
1. List the minerals you are deficient in (less than 100% RDA). For each deficient mineral, suggest specific foods, which will improve your intake of that mineral. SUGGESTIONS SHOULD BE CONSISTENT WITH GOALS!
2. If you are not deficient in any minerals, give specific examples of why your diet is able to meet the RDA recommendations.

H. WATER (4 points)

1. State the amount of water in grams from the average printouts that you consumed daily.
2. How does this compare to your needs? Why or why not?

I. CAFFEINE (2 points)

1. State the amount of caffeine from the printouts that you consumed, if any.
2. How do you feel about this caffeine consumption?

J. EXERCISE (4 points)

1. Do you exercise aerobically at least 3 times a week?
2. List the types of flexibility, muscular endurance and strength, and aerobic exercises that you do regularly.

K. NUTRIENT SUPPLEMENTS (4 points)

IF YOU DO NOT TAKE SUPPLEMENTS, YOU MUST STILL COMPLETE #1 OF THIS SECTION FOR CREDIT.

1. Do you now take any nutrient supplements or have you taken them in the recent past?
2. If you do take supplements, indicate the types and the frequency. (Use the information from supplement labels to indicate the amounts of the various ingredients).
3. If you do not take supplements, look at the computer printout for the 3-day average and indicate which nutrient supplements are probably unnecessary.

L. QUALITY AND PHYTONUTRIENTS (14 points)
Look at the color of the whole foods in the your diet. List the foods that you ate in the 3 days from each of the following dietary colors which are rich in phytochemicals and can prevent disease: Write “None” if you did not have a fruit or vegetable in a particular category.
Red _____________ ___________________________
Red (Blue)-Purple _____________ ___________________________
Orange _____________ ___________________________
Orange-Yellow _____________ ___________________________
Yellow-Green _____________ ___________________________
Green _____________ ___________________________
White Green _____________ ___________________________

M. OVERALL ADEQUACY OF DIET (6 points)

Select one of the following categories for your diet and describe why your diet fits into this category and any general changes that you feel you could make.

1. Healthy and Adequate-meets 100% of all vitamin, mineral, protein, carbs, phytochemicals and fiber requirements while staying low in fat, cholesterol, and sodium.
2. Marginally O.K.- meets almost 100% of all vitamin, mineral, protein, carbs, phytochemicals and fiber requirements while staying low in fat, cholesterol, and sodium.
3. Needs Improvement- meets only 50-90% of most of the requirements above and has some excesses of fat, cholesterol, and sodium.
4. Dangerously Inadequate- meets less than 50% of most requirements above and has many excesses of fat, cholesterol, and sodium.