Lipids Please note, examples and comments that describe acceptable and unacceptable answers provided in the previous section (CHO) are applicable to this section (lipids) and each moving forward. 
Please go back and review those examples and comments before proceeding. Refer to your reports (from part 2, food groups and calories, and nutrients) to answer the following: 1. Complete the following table and answer the questions below (6 points) Nutrient/food group Your intake Target intake Status Total fat (% Calories) Saturated fat Linoleic acid NO recommendation for these α linolenic acid Cholesterol a. Are you meeting the recommended intake for the oils food group? If not, provide specific examples to increase or decrease your intake to meet the guidelines. Include: how much (1 tsp), when (e.g. lunch) and how (e.g. added to a salad) b. Why is it important to follow the recommendations for the oils food group? What specific types of fatty acids are present in oils that are relevant for our health? Justify your answer. Refer to your 3-day food log (from part 1) to answer the following: 2. Identify and list food sources in your diet for the following nutrients: (6 points) a. Saturated fat. Additionally, if needed (per your answer to Q1), suggest ways to reduce the saturated fats in your diet. b. Mono- and polyunsaturated fat c. Trans fat or partially hydrogenated vegetable oil. Suggest ways to reduce the trans fats in your diet. As always, be specific with your answers! 5 NOTE: If you do not find any source in your diet to answer questions a, b or c, you still need to provide an example for each of them. 



Josely Pena
Worcester State University
Health and Nutrition HE-120
Professor: Mariana Calle
March 8, 2022

Compare your average nutrients eaten with the guidelines for total CHO, calories from CHO, and dietary fiber

Total carbohydrate levels are comprised of starches, dietary fibers, and sugars. Several factors determine the levels of carbohydrates that an individual has (Seidelmann et al., 2018). These factors include smoking, diet, physical activity, and weight. According to the dietary recommendations for CHO, about 1200 calories eaten by an individual should be from carbohydrates. This makes up about 45 to 65 percent of the total calories that are taken in a day.

In the combination report, check for sugars

According to the combination report, the total sugar intake is 61.741 grams. Natural sugars are usually found in the whole fruits, dairy products, and vegetables that we consume. From my combination report, my source of sugar comes from grains, vegetables, fruits, and dairy products. From my daily diet intake, my natural sugars come from the almonds, vegetables (mixed, frozen, drained, and boiled), and yogurt that I consume. The sliced almonds contain 2.053grams, vegetables (5.678g), and fruit yogurt (37.775g). Consuming natural sugars in fruits and vegetables does not have any adverse effects on our health.

Describe your status for added sugars. What percentage of your diet consists of added sugars?

Usually, added/refined sugars are included in processed foods and drinks. An average person consumes about 22 teaspoons of sugar in a day. This amounts to about 95grams which is equal to 352 calories. According to my diet, only pancakes contain added sugars. This is equivalent to 13.633 grams of sugar intake which takes a percentage of 20.109% of my diet. When I convert this to calories it equates to 312.979kcal. According to the dietary guidelines, my added-sugar limit should be 100 calories per day (24 grams), so my status for added sugar is high.

Identify your food sources for added sugars

Added sugars can be identified in different types of foods even those considered to be healthy. The main sources of added sugars include sugary beverages, candies, sweet snacks, and desserts (Bailey et al., 2018). The added sugars in my diet come from pancakes which are classified as a dessert.

If 10% or list specific and alternative ways for you to decrease added sugars

When people add a lot of sugar to their foods and drinks, they can develop many conditions like heart diseases and obesity. Many ways can be used to limit sugar intake levels. For me to find ways to decrease my added sugar levels, I should pay attention to the characteristics of a healthy diet. A healthy diet should contain whole grains, different types of fruits, leafy and starchy vegetables, and dairy products. To maintain a

Date: 2/3/2022

Time Place Meal Ingredients/Food Quantity

8:30 AM My house Brefakst Pineaple, Coffee with no suggar 1-cup

10:30 AM Work Snack 1 scoop protein in water 1- scoop

1:00 PM Work Lunch 1 cup of chickpea and vegetable soup 1- cup

4:30 PM Work Snack Banana 1

8:30 My house Dinner Mashed potato + of halibut 100 gr +4 OZ

Date: 2/6/2022

Time Place Meal

8:30 AM My house Breakfast

10:30 AM Work Snack

1:00 PM Work Lunch

4:30 PM Work Snack

8:30 PM Work Dinner

Ingredients/Food Quantity

2 boiled egg + 1 cup of beans 2 + 1 cup

Sunflower seeds 5

Grilled chicken + Quinoa salad 4 OZ + 1 cup

Orange 1

Broccoli + Grilled fish 1 cup + 4 oz

Date: 2/14/2022

Time Place Meal

8:30 AM My house Brefakst

10:30 AM Work Snack

1:00 PM Work Lunch

4:30 PM Work Snack

8:30 PM My house Dinner

Ingredients/Food Quantity

Oat pancake + Raspberry 2 + 5

Almond 5

Baked pork ribs + veggies 4 OZ+ 1 Cup

Yogurt 1 scoop

Taco salad 1 cup

Name: Josely Pena

Date: 2/21/2022

Time: Activity Time (Min)

Sunday 2/13/22

Cleaned the house 3 hours


Monday 2/14/22

Walk 1 hour

DAY 2 Cook 1 hour

Tuesday 2/15/22

Use the stairs at my job 8 tim30 minutes

DAY 3 Cook 1 hour

Wenesday 2/16/22

Did 8 loads laundry 2.5 hours

Use the stairs to do the

DAY 4 loundry

Cook 1 hour

Thrusday 2/17/22

Cook 1 hours

DAY 5 Move around at my job 30 minutes

Friday 2/18/22

Cook 1 hour

DAY 6 cleaned the house 2.5 hour

cleaned my boyfriend 3 hours


Satuday 2/19/22

When to the Gym 1 hour


Food record 1_ Weekday
Food record 2_ Weekday
Food record 3_ WEEKEND DAY
7 Days PA

2/21/22, 1:08 PM Report… 1/12

Josely Pena 2/21/2022 combinationReport

 Report Parameters

Start Date : 02/14/2022 End Date: 02/21/2022

Choose Meal Times


Morning Snack


Afternoon Snack


Evening Snack

Choose Reports to Combine
Selecting or unselecting reports will add or remove them

DRI Report

Intake vs. Goals

Macronutrient Ranges

Fat Breakdown

Source Analysis

MyPlate Analysis

Intake Spreadsheet

Exchanges Spreadsheet

Activities Spreadsheet

Energy balance

Daily Food Log

Daily Activity Log

 Combination Report 

2/21/22, 1:08 PM Report… 2/12

DRI Report

Profile Information


Active Profile: Josely Pena

Height: 4 ft. 11 inches

Weight: 115 lbs.

Age: 25 years

BMI: 23.225

Gender: Female

Activity Level: Sedentary

Smoker: no

Strict Vegetarian/Vegan: no

Nutrient Data

Nutrient DRI Notes


Kilocalories 1750.0 kcal

Protein 41.73 g
AMDR: 10%-35% of kilocalories
RDA: Daily requirement based on 0.8 grams of
protein per kilogram body weight

Carbohydrate 196.88 – 284.38 g
AMDR: 45%-65% of kilocalories
RDA: 130 g/day for adults and children

Fat, Total 38.89 – 68.06 g AMDR: 20%-35% of kilocalories

Fat (Specific)

Saturated Fat < 19.4 g Less than 10% of kilocalories Monounsaturated Fat * No recommendation Polyunsaturated Fat * No recommendation Trans Fatty Acid * No recommendation Cholesterol < * Less than mg recommended Essential Fatty Acids PFA 18:2, Linoleic 12.00 g PFA 18:3, Linolenic 1.10 g Carbohydrates (Specific) Dietary Fiber, Total 25.0 g Sugar, Total * No recommendation Other Water 2700.00 g Alcohol * No recommendation Vitamins Thiamin 1.10 mg Riboflavin 1.10 mg Niacin 14.00 mg Pyridoxine (Vitamin B6) 1.30 mg Cobalamin (Vitamin B12) 2.40 mcg 2/21/22, 1:08 PM Report… 3/12 Intake vs. Goals 02/14/2022 - 02/21/2022 Nutrient DRI Notes Folate (DFE) 400.00 mcg Vitamin C 75.00 mg Vitamin D (ug) 15.00 mcg Vitamin A (RAE) 700.00 mcg Vitamin A (IU) 2333.00 IU Vitamin K 90.00 mcg Vitamin E (Alpha-Tocopherol) 15.00 mg Minerals Calcium 1000.00 mg Iron 18.00 mg Magnesium 310.00 mg Potassium 2600.00 mg DRI Adequate Intake Zinc 8.00 mg Sodium 1500.00 mg DRI Adequate Intake    Report Data Nutrient DRI Intake % of DRI Notes below DRI over DRI at DRI (if range) Reported Intake Energy Kilocalories 1750.0 kcal 1,556.38 kcal 88.936% Protein 41.73 g 68.637 g 164.479% Carbohydrate 196.88 - 284.38 g 159.775 g 81.154% Fat, Total 38.89 - 68.06 g 72.112 g 105.953% Fat (Specific) Saturated Fat <19.4 g 20.758 g 106.999% Mon

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