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prepare a one-day nutrient from whole foods

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to prepare a one-day nutrient from whole foods

One Perfect Day Diet – adapted from an assignment by Professor Sara Ducey

1. Use the SuperTracker website to do this assignment. Make sure the profile feature has your gender, height, and weight entered correctly. Use “sedentary” choice for activity level.

2. This assignment is to design a pretend menu for one day that is tailored expressly for you.

3. You may use only whole, real foods – no supplements; no fortified foods; no enriched bread products; no heavily fortified box cereals; no junk foods. This is all about you and real foods.

4. What you submit: a. Food List report b. Nutrient report c. A written response of one to two pages that addresses the following areas: skills developed, insights gained, lessons learned. Some areas that you may want to consider include: types of foods selected, macronutrient analysis, how closely this perfect day compares with your typical dietary intake.

*Please copy/paste the reports into the same word document as your written response.   *You must state how many different foods your day’s menu included to meet the high nutrient diet.     *This response must be thoughtfully organized and written, and it must be spell- and grammar-checked.

Menu Goals

Kcalories = Energy. The kilocalorie intake MUST fall between 95%-105% of your recommended intake. This is so you are getting a very high nutrient diet without overdoing kcalorie intake.

Vitamins must be high (> 94%). Remember, you’re only using real foods – high amounts of Vitamins A and D from supplements can be toxic. It unlikely that you will get a toxic amount of vitamins from foods alone.   Minerals must be high (> 94%). Remember, you’re using NO SUPPLEMENTS and NO FORTIFIED FOODS! This level of minerals can be achieved with real, whole foods. Not to worry. Here’s the group that should worry: those with iron storage diseases, and men who eat too many iron-fortified breakfast cereals.

Sodium must be kept moderately low. Aim for 125% or less.   Macronutrients Analysis: Please do not even look at the macronutrient analysis until after you have achieved the high vitamin and mineral goals. What are the percentages of kcals from carbohydrates, fats, and proteins? What does this indicate to you

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