QKU3093: SPORTS NUTRITION (A192)

DIETARY ANALYSIS (20 marks)

CLO4: Differentiate the nutritional content of foods and drinks using nutritional analysis composition
software.

Introduction:
Analysing what you have eaten can give you a better idea of what changes you can make to have a
healthier diet. It can be surprising!

In order to analyse a diet, you will keep a 3-day food diary. Then using tools developed for
consumers, you will conduct your own dietary analysis. Once you have feedback from the analysis,
you will interpret your findings and decide what kinds of changes you can make to improve your own
dietary habits.

Goals:
To accurately record the foods you eat
To input data accurately into the nutritional analysis composition software
To analyse your food record using several different tools
To determine what changes you can improve your own diet

Instructions:

Part 1 – Food diary

Record everything you eat and drink for 3-days (2 week day, 1 weekend day). It is very important
that you RECORD EVERYTHING (except water) – and provide as much details as you possibly can
about the food and beverages you consume. The more accurate your record, the more accurate the
data will be for analysis. The type of information needed on food records includes:

Time Record the approximate time you consumed a food, beverage,

meal or snack
Food item Please be specific as possible. Include complete brand names,
food preparation methods (i.e., grilled, baked, deep-fat fried,
etc.), type (i.e., red apple, chicken wing, etc.) and any other
information that accurately describes what you ate or drank (i.e.,
forsted cake, cinnamon rolls, etc.). If you take out from a stall or
restaurant, be specific: Fried chicken original (drumstick) from
 KFC. Be sure to include food commonly added to other foods
such as milk or condensed milk in coffee/tea, butter or margarine
on bread, mayonnaise on sandwiches, chilli sauce on fries or
dressing on salads.
Amount & portion For items that can be counted, record the number (i.e., slices o
size bread).

For most liquids, record as ml, cups or fractions of cups,

tablespoons or teaspoon (i.e., 250ml fresh milk, 2 tablespoons of
syrup, 1 teaspoon of soy sauce)

For other items that can be measured record a cups or fractions

of cups (i.e., 1 cup og corn flakes, ½ cup cooked rice. ½ cup
spaghetti sauce).

*The most accurate wat to determine portion size id to weigh

and measure foods and beverages using measuring cups and
spoons.

Sample:

Date: Tuesday 15th June 2020

Time Item / Description Brand / variety Preparation Serving size

07.00 Coco pops Kellogs 1 cups

Fresh milk Dutch lady 322g

Pure Orange Juice, not Tropicana – with 1 large Glass
from concentrate the bits - 457g
09.15 Crunchy Granola Oats Nature Valley 1 bar – 42g
and Honey flavour Cereal
Bar

Mug of strong tea Lipton 1 bag

Water 220g
Sugar 1 teaspoon

10.30 Apple Roya gala Raw 120g

12.00 Tuna Sandwich Home made

White bread Gardenia 2 slices

Tomato Raw 84g (1 slice)

Lettuce Iceberg 35g

 Tuna canned – Ayam brand 2 tablespoon
mayonnaise and spicy

Butter Anchor 1 teaspoon

14.30 Can of Coca-Cola Coca-Cola 1 can 330ml

18.30 Pizza – beef pepperoni Dominos Takeaway Half of regular

20.00 White rice Cooked 1 and half cups

Fried fish – mackerel Fried 1 piece

Vegetables soups ½ cup

(broccoli, carrot, potato
and spinach)

Part 2 – Dietary analysis

NEXT input the daily log into any nutrient analysis software that available freely (i.e., Fitness Pal). The
analysis must be done for each day and provide a Macronutrient Distribution Range Report.

Sample:
Date: Tuesday 15th June 2020

Food items Servings Energy (kcal) Carbohydrate (g) Fat (g) Protein (g)
Coco pops 1 cups 130 50 15 1

Example Macronutrient Distribution Range Report:

Nutrients Amount Percentage of energy Recommended (%)

contribution (%)
Day 1 – 15th June 2020
Energy (kcal) 2221 - -
Carbohydrate (g) 262 47 45-65
Fat (g) 98 39 25-35
Protein (g) 78 14 10-20
Day 2 -
Energy (kcal) -
Carbohydrate (g) 45-65
 Fat (g) 25-35
Protein (g) 10-20
Day 3 -
Energy (kcal) -
Carbohydrate (g) 45-65
Fat (g) 25-35
Protein (g) 10-20
Average
Energy (kcal) -
Carbohydrate (g) 45-65
Fat (g) 25-35
Protein (g) 10-20

Part 3 – Comment and comparison

Write a brief report on your dietary analysis and describe the approach you would take to modifying
your diet intake in order to meet your specific goal/s (i.e., lose weight, build muscle, maintain
weight, etc.). Here are questions you should consider when analysing and be sure to write in
paragraph form:

1. Comparison to Malaysian Reference Nutrition Intake (RNI)

 Do you meet the dietary recommendation?
 What do you learn about the foods you ate from the reports (be specific with several
items)?
 Are you regularly including nutrient dense foods in your diet?
 Which nutrients are high and which are low?
 Is it okay to be consuming less than the recommendation for some nutrients? If yes,
which nutrients and why?
 What could be potential problems if your intake stayed at the level it is now?

2. Macronutrient distribution range

 What do the percentages tell you about your diet?
 If your percentages were not within the recommendations what do you think might be
the reason?
 What improvements could you make in your diet to meet the recommended
percentages of Carbohydrates, Proteins and Fats?

3. Conclusion
 How do you view your diet as a whole?
  What do you think were the most important findings in your Diet Analysis Project?
 How do the percentages of carbohydrates, fats and proteins fit into the total diet
picture?
 Did your intake with the RNI confirm your suspicions of either excessive or low intakes
of specific nutrients?
 If you take vitamin/mineral supplements, do you think they are necessary? Why or why
not?
 What did you learn about fiber and saturated/total fat intake?
 What nutritional goals have you set as a result of this project?
 Give 3 specific things you will change in your intake and activity as a result of doing this
project.

The report you submit must be:

 Times font, 12 point

 Double-spaced with 2 cm margins (top, bottom, left, right)
 Pages should be numbered consecutively
 Headers and footers are optional
 Text must be produced on a word processor
 There is a maximum limit of 2,000 words for your written report, including references
 Refer rubric for marking criteria

Other Information

1. TEXT IN EXCESS OF THIS 2000 WORD LIMIT WILL BE IGNORED, AND HENCE CANNOT
CONTRIBUTE TO YOUR MARK.
2. You will submit a soft copy version of your written report for marking to MyGuru
3. Deadline is on Friday 24th of July, before 5pm.
4. Any report handed in after this deadline will be subject to a deduction marks for each
day late unless clear mitigating circumstances are submitted in writing to your lecturer.
 QKU3093 Sport Nutrition (A192)
Dietary Analysis
Mark: 20

Poor Fair Good Exceeds expectations

1 points 2 points 3 points 4 points
Food diary
Food simply listed for 3 Recorded all nutrition Recorded all nutrition Recorded all nutrition
days; no details intake daily for 3 days. intake daily for 3 days. intake daily for 3 days.
provided. (i.e., 1 piece of Some identified serving Always identified serving Always identified serving
chicken). size, brand and size, brand and size, brand and
preparation (i.e., 1 fried preparation (i.e., 1 fried preparation with more
chicken) chicken - drumstick) specific (i.e., 1 fried
chicken – medium
drumstick).

Dietary
analysis No analysis provided. Analysis half-complete. Analysis complete. Analysis complete with
some explanation.

Organization
of report Maintains flow of Maintains flow of Maintains flow of Does not maintain flow
thought. Structure is thought. Structure is thought. Structure is of thought. Structure is
clear, logical and easy to usually clear, logical and usually clear, logical and unclear, illogical or
follow. All assignment easy to follow. Most of easy to follow. Some difficult to follow. None
questions are addressed. the assignment assignment questions of the assignment
questions are addressed. are addressed. questions are addressed.

Grammar,
Spelling and Incomprehensible. Almost Comprehensible. A few No errors.
Punctuation Several errors. incomprehensible. Some errors.
errors.

Purpose
Fails to fulfil purpose of Partially fulfils purpose Generally fulfils purpose Fulfils purpose of
assignment. Does not of assignment. of assignment. assignment.
demonstrate Demonstrates Demonstrates Demonstrates
understanding or understanding or understanding, but fails understanding and
application of application of to include application of application of
information. information in a limited information. information.
way.