I have attached a sample paper as well as my 3 day intake report that needs to b

I have attached a sample paper as well as my 3 day intake report that needs to be evaluated for this report paper.
Evaluating Results in a Typed Paper (80 points)
Answer all parts of the following 8 questions about your DWP Report in a typed paper. For ease of grading, please label each section of your paper with the headings Q1-Q8 as listed below.
Q1. Calories (10 pts.)
• Calculate your total Calorie needs using the quick equation discussed in Module 10 (slide #20) -please show your work. (2 pts.)
• Compare your calculated value (above) with the computer’s calculated “DRI” value. How do these two estimated Calorie needs compare to your actual Calorie “Intake” (based on your 3-day average)? (3 pts.)
• Do these Calorie values reflect your current energy levels and weight/body composition status (i.e. have you been losing/gaining weight due to Calorie deficit/excess)? (5 pts.)
Q2. Protein (10 pts.)
• Calculate your protein needs (in grams per kg body weight) based on your activity level and fitness goals discussed in Module 5 (slide #25) – please show your work. (2 pts.)
• Compare your calculated value with the computer’s “DRI” value (based on the minimum RDA for sedentary adults). How do these two estimated needs compare to your actual protein “Intake” (in grams)? (3 pts.)
• How does your % of total calories from protein compare to the AMDRs*? (2 pts.)
• Reflect on the nutrient density and variety of protein foods you consume. Are you choosing mostly lean or fatty sources? Do you get the recommended 8 oz. of seafood each week? Do you incorporate plant-based proteins several times each week (>4 oz. nuts/seeds each week and >1.5 cups beans each week)? (3 pts.)
Q3. Carbohydrates (10 pts.)
• Look at your actual carbohydrate “Intake” (in grams). Are you getting the minimum 130 g needed for brain function? (2 pts.)
• How does your actual carbohydrate “Intake” (in grams AND % of total calories from carbohydrate) compare with the “DRI” ranges (based on the AMDRs*). (2 pts.)
• Reflect on the nutrient density and variety of carbohydrates you consume. Are they coming from mostly whole food sources or refined flours and added sugars? (1 pt.)
o Are you consuming at least 3 servings of “whole grains” a day? Please list specific “whole grain” examples you eat (or could eat). (2 pts.)
o Are you eating several different colors of vegetables and fruits each day? (1 pt.)
o How does your actual fiber “Intake” compare to the “DRI” goal level? (2 pts.)
Q4. Fat (10 pts.)
• How does your actual fat “Intake” (in grams AND % of total calories from fat) compare with the computer’s “DRI” range (based on the AMDRs*)? (2 pts.)
• How does your actual “Intake” of essential fatty acids (in grams) compare with the “DRI” goals? (2 pts.)
• How does your actual saturated fat “Intake” (in grams AND % of total calories from saturated fat) compare to the recommended Upper Limits (<10% of total kcals)? (3 pts.) • Which specific items in your 3-day food record are significant sources of solid/saturated fats? Which specific items are significant sources of liquid oils/unsaturated fats? (3 pts.) Q5. Water, Alcohol, & Caffeine (10 pts.) • Compare your water “Intake” with the “DRI” value. (2 pts.) NOTE: The DWP program may UNDER-report your actual water intake since it only counts plain water and not the water found in other beverages – please take this into consideration. CONVERSIONS: 1 gram = 1 mL = 0.0353 ounces water. So, 2700 g = 2.7 L = 95 oz. • What types of beverages in your 3-day food record contribute to your water intake, and are your beverage choices wise given your personal goals/needs? (2 pts.) • Do you consume any beverages with caffeine? If so, what are the sources and amounts (in mg) that you consume each day, and how does this compare to the recommended upper daily limits discussed in Module 9 – please state these upper daily limits? (3 pts.) • Did you consume any alcoholic beverages during your 3-days of tracking; and if so, is this similar to your typical drinking patterns? How would you evaluate the amount of alcohol you typically consume on any given occasion compared to the recommended upper daily limits discussed in Module 9 – please state these upper daily limits? (3 pts.) Q6. Vitamins & Minerals (10 pts.) Compare your vitamin and mineral “Intakes” with the “DRI” values. NOTE: The DRIs listed on your report are minimums (RDAs or AIs), NOT upper limits (ULs). To find the ULs, please consult your textbook or lecture notes from Modules 7 and 8. • Which micronutrients (if any) are deficient/below the DRI? Do you take any dietary supplements that you believe correct these deficiencies? (4 pts.) • Which micronutrients (if any) are far above the DRI? Are you taking any dietary supplements that may be pushing you into toxicity (>UL) for any micronutrient? (3 pts.)
• How does your sodium intake compare to the Upper Limit (please state the UL for sodium)? Which foods are the biggest contributors to your sodium intake? (3 pts.)
Q7. Food Groups (10 pts.)
• Look at your “MyPlate Analysis.” How do your “Actual” food group servings compare to the recommended “Goal” levels? Which food groups/servings are too low, and which are too high? (5 pts.)
• Is this consistent with which micronutrients are deficient or excessive in your diet? i.e. Please list which specific vitamins/minerals are low or high due to which specific food groups being low or high. (3 pts.)
• Are you enjoying some “empty calories” (“fun foods” high in added sugar and/or solid fat) and limiting them to < 20% of your total actual calories? Please calculate your % of total calories from empty calories and show your work (Hint: Divide your “empty calories” by your total Calories). (2 pts.) Q8. Recommendations (10 pts.) List 5 specific and realistic changes you can make to your food/beverage choices, dietary supplements, and/or eating pattern to improve your overall nutritional status and support your personal health, fitness, and wellness goals. (2 pts. each x5)