Part A: Using Percent Daily Value to Total Your Intake of One Vitamin or Mineral Choose one day from your food log from the last module and one vitamin or mineral to analyze in your diet for that day. Use the table on page Y of your textbook. What is the Daily Value in milligrams (mg) or in micrograms (µg) for your chosen nutrient? What is the RDA for that nutrient for your gender and age group from the table in the front cover of your textbook? Show an example of one calculation from Percent Daily Value to actual milligrams or micrograms of nutrient in one serving of food from your food log. Make a list of all the foods you ate that day and show the milligrams or micrograms of your nutrient supplied by each food. You will need to use a website that shows the nutrients in foods (such as http://nutritiondata.self.com/). Add up the total amount of that nutrient for the day. How does this number compare to your RDA (your answer to #2 above) for that nutrient? If the amount you consumed is low, what foods can you add to increase it? If your daily amount is high, should you be concerned? Why or why not? If you do think you should decrease the amount of that nutrient in your diet, what foods would you restrict? For Part A, submit your answers to #1 through #6. Part B: Using Conversion Factors to Total Your Grain Intake How many ounces of grains is your daily target? You may use this website to determine a reasonable number for your age, gender, height, and weight. http://www.choosemyplate.gov/myplate-daily-checklist-input If you are not sure which foods belong to the grain group, see Figures 2–5 in Chapter 2 of your textbook for a description. Some common foods that are in the grain group are bread, pasta, cereals, rice, corn, and any baked goods. Keep in mind that baked foods have more than just whole grain in them. Although they contain varying amounts of sugar, fat, eggs, or other non-grain foods, they can be counted as grain in this exercise since grain is the main ingredient. Convert the number of ounces from question to grams. (Hint: see Page 18) Using the same day of your food log from Part A, make a list of all the grains you consumed that day. You will be adding up the total amount of grains consumed that day, but in order to do that, your total grain consumption needs to be converted to one type of unit. You may have written down the units in cups, ounces, or grams. Convert all units to grams. Then compare the grams of grains you consumed to the grams required in your diet. Show any conversion factors you used. Some of the following equivalencies may be useful to you. 1 gram = 0.035 dry ounces 1 dry ounce = 28.35 grams Important Note: A fluid ounce is a measure of liquid volume, whereas a dry ounce is a measure of weight. The same word is used for two completely different measurement types! There are 16 dry ounces in a pound and 8 fluid ounces in a cup. If you had a "cup" of cereal, even though cereal is not a fluid, you are using a fluid measurement. It is impossible to convert directly from a measure of volume to a measure of weight. If you had a cup of cereal, you would have to figure out how much that cup of cereal weighs. Most food labels do report a serving size in both cups and grams. Use the number of grams on the food labels and not the number of cups to total your grain intake by weight. How does the amount of grains you consumed compare to the amount recommended for you? Are the majority of the grains you consumed from healthy sources such as rice, pasta, whole wheat, and cereals or are they from baked and other processed goods that should be limited? If the total amount of grains you consumed that day is low, what foods could you add to increase it? If your daily amount is high, should you be concerned? Why or why not? If you do think you should decrease the amount of grains in your diet, what foods would you restrict? Submit your answers to #1 through #5. Purpose Exemplify your mastery of Percent Daily Value to your own nutrient intake. Compare conversion factors and units to your nutrient intake.