a) Define “nutrient density” (review the information on p.38-40 in your textbook

a) Define “nutrient density” (review the information on p.38-40 in your textbook).
b) What 2 specific foods that you ate were the most nutrient dense? Explain WHY you think so.
c) Which 2 foods were the least nutrient dense? Explain WHY you think so.
Using the “Actual versus Recommended” report, list specific foods that you could change (add, delete, prepare differently, etc.) in order to make your day’s intake meet the recommended requirements in any 2 categories (food groups) of the recommendations. (Expand each category of your interest to see more detail and recommendations. What groups would you like to change?
If you have met the recommendations discuss further whether you would benefit from changing your diet.
Be VERY SPECIFIC about amounts and foods to add or subtract in order to meet your recommendations! For example, if you were over the meat/protein recommendation by 3 oz., you could say something like “I could have 1 less egg for breakfast and 2 less ounces of chicken for dinner in order to bring my meat group in line.”
How does your actual calorie intake compare to the recommended intake? Is it higher, lower, or within 10% of recommended? Does this concern you? Why or why not? Explain. Provide specific recommendations if necessary.
Discuss any discrepancies (over or under) in your MACROnutrients (protein, carbohydrates, fat, saturated fat, fiber, cholesterol). Are any of these of concern to you? Why or why not? Explain. Make suggestions how to change your diet in order to bring these nutrients to the recommended levels.
Compare your calorie sources of carbohydrate, protein, fat, and alcohol with recommended ranges from the Dietary Reference Intakes (DRIs):
45-65% – Carbohydrates
10-35% – Protein
20-35% – Fat
0 – 5% – Alcohol
If your intake for protein, carbohydrate, fat and/or alcohol falls outside recommended ranges, list 1-2 changes that might help bring your calorie distribution within recommended ranges. Please be specific. If your intakes are within the ranges discuss whether you would want to make any changes and explain why.
From your “Nutrient Spreadsheet”, identify 3 MICROnutrients (vitamins and/or minerals) that you were the most significantly over OR under the recommendation (or very close). State what is in your report and what is recommended. For each micronutrient that you listed in the most ‘deficient’, discuss the following:
a) Why this micronutrient is important and why your result may (or may not) be of concern to you.
b) Provide 2 specific foods – with portion sizes and the amount of the nutrient in that portion — that you could add to (or subtract from) what you ate during this period to bring that nutrient intake in line with recommendations. Do this for each of the 3 most ‘deficient’ micronutrients.
Please write your response to the questions in the numbered format. Provide the question (summarized). State your result from the reports and then analyze it and provide recommendations.