ND 112: Diet and Menu Planning Project Description and Rubric
Overview: This Diet and Menu Planning Project will provide you the opportunity to plan a balanced diet and menu for yourself
using evidenced based diet-planning guidelines.
Steps:
1. Determine your BMI. Document your height and weight; calculate your BMI (refer to pg 249); document it and indicate
which BMI category you fall into. Determine if you wish to maintain or change your weight and clearly relay this choice.
Show the BMI calculation in a typed format. (5 points)
2. Determine your daily kilocalorie (energy) goal. Using the IOM’s calculation for Estimated Energy Requirements (EER) on
page 245 of your text, calculate your daily kilocalorie needs. If you choose to maintain weight, make no adjustments to your
EER. If you wish to gain weight, add 500 kilocalories to your EER and use that number. If you wish to lose a pound a week,
subtract 500 kcal per day from your EER and use that number. Show these calculations in a typed format. (5 points)
3. Using your EER, determine your AMDR (in kcals) for CHO, Pro and Fat. Using the Acceptable Macronutrient Distribution
(percentages) RANGES, and your goal EER (from #2 above) determine the RANGES (high end AND low end, NOT one
specific kcals goal) of kcals your should be consuming in the form of Carbohydrate, Protein and Fat. Show these
calculations in a typed format. (10 points)
4. Translate these kilocalorie goals/amounts into RANGES (high end AND low end, NOT one specific kcals goal) of grams.
Remember 1g protein or carbohydrate = 4 kcal; 1g fat = 9 kcal. Show these calculations in a typed format. (10 points)
5. Using the attached Diet Plan Table, Determine the number of exchanges of each food group based on the numbers you
calculated above. Caution: use pencil. You will want to change these numbers several times before you
finalize your plan.
a) Refer to either Table 2-3 USDA Food Patterns: Healthy US-Style Eating Pattern) in your text or a MyPlate diet plan for a
kcal amount near your EER as your starting point. This will give you a starting point for how many exchanges you should
have of each food group listed based on the energy needs you calculated. Please note: these are not your final numbers but a
starting point. Also note: MyPlate does not include fat exchanges so begin with 5 fat exchanges if you are using MyPlate as
your starting point. Pencil these numbers (WITHOUT units of measure) in the ‘total/day’ column. (Note: you are using
pencil b/c these numbers will change as they are simply a starting point.)
a.i.) Adjust the numbers of these exchanges until they seem reasonable to you. (Suggestions: Diets for adults should
include 2 to 3 milk exchanges daily, 3 or more vegetable exchanges, and at least 2, but preferably more, fruit exchanges. The
number of starches is variable but is usually greater than 6, and the number of meat and fat exchanges also vary.
b) Refer to Appendix G or the Exchange List Table at the end of this document to calculate the number of grams of CHO,
Pro and Fat and Kcals this number of exchanges will be provide for starches, fruits, milks, and non-starchy vegetables. These
numbers will go in the respective rows for each of the exchanges.
b.i.) For example: if my client required 6 starch exchanges per day, I would multiply 6 * 15 g CHO = 90 g CHO; 6 * 1.5 g
PRO = 9 g PRO; 6 * 0.5g = 3 g Fat; 6 * 80 kcals = 480 kcals. This is b/c 1 starch exchange = 15 g CHO, 1.5 g PRO, 0.5 g Fat
and 80 kcals.
b.ii.) Remember to write the type of milk (i.e., fat free, low fat, whole, etc.) the type of meat you choose.
b.iii.) If you have lactose intolerance, choose a vegetarian lifestyle, or have another dietary restriction, you can choose
to be 100% accurate with this project by choosing exchanges that fit your dietary pattern, or you can choose exchanges that
are the closest to your restriction. For example, if you consume 1 cup of light soy milk instead of skim cow’s milk, you can
choose to accurately add it to your diet plan as 1 CHO and ½ fat or you can choose to simply add it as a milk exchange.
c) Subtotal your kcals column. Stop. Check if this total kcals is very close to the energy needs you calculated for yourself. If
the answer is ‘yes’, proceed; if the answer is ‘no’, go back and change the total number of exchanges of whatever food group
you think you would most likely want more/less food in and change that total number. Important note: if you change that
total number you have to change all of the numbers in that row (ergo, using pencil!). Once you change all of the numbers in
the row, total your kcals column. Stop. Check if this total kcals is very close to the energy needs you calculated for yourself.
If the answer is ‘yes’, proceed; if the answer is ‘no’, go back and change the total number of exchanges of whatever food
group you think you would most likely want more/less food in and change that total number. Repeat this process until your
total kcals in the kcals column very close to your energy goal.
d) Subtotal the grams columns for CHO, PRO and Fat delivered by these groups of foods and pencil in the answer in the
Total Grams row. Stop. Check if these gram totals meet the grams for CHO, PRO, and Fat you calculated for yourself. If the
answer is ‘yes’, proceed; if the answer is ‘no’, go back and change the total number of exchanges of whatever food group you
think you would most likely want more/less food in and change all of the appropriate numbers. Repeat this process until
your total grams of CHO, PRO, and Fat in the Total Grams row are very close to your goals.
e) Multiply the total grams of CHO by 4 kcals/g to get kclas from CHO in the Kcal/Gram row. Repeat for PRO and fat using
the correct kcal/gram amounts. Stop. Check if these gram totals meet the grams for CHO, PRO, and Fat you calculated for
yourself. If the answer is ‘yes’, proceed; if the answer is ‘no’, go back and change the total number of exchanges of whatever
food group you think you would most likely want more/less food in and change all of the appropriate numbers. Repeat this
process until your total kclas from CHO, PRO, and Fat in the Kcal/Gram row are very close to your goals.
f) Total the kcals in the Kcal/Gram row and place the total number in the Total Kcals from Kcal/Gram row. This should be
close to, but will not be exact, the kcals you totaled from the kcals column.
g) Determine the % Kcals by dividing the Kcals you calculated for each of the macronutrient (in the Kcal/Gram row) into
the total kcals you calculated from the Kcal/Gram row and multiply by 100 to get a percentage of kcals. Add each of these
percentages to calculate the total % Kcals. This should be 100% (or very close).
h) Type your penciled work onto the chart for submission. (30 points)
6. Using the attached Diet Plan Table, determine the number of exchanges you will allow yourself for each meal and snack.
Once your totals/day are set, use these numbers to break down the number of exchanges into the meals and snacks you want
to incorporate into your diet plan. Type this information onto the chart for submission. (20 points)
7. Create a sample, one day menu for yourself. Create a one day sample menu to see how your diet plan might work on an
actual day. Look over the exchange groups and choose foods you would like to eat in each category that fit the pattern you
developed. Use Appendix G in the text book for examples of foods and the appropriate portion sizes and then create your
menu with the food and the allotted portion size per your number of exchanges. Submit a typed one day menu plan. (20
points)
For example: When making the menu, include the portion size and what the food is an exchange for.
Exchange Portion Size Food Item
2 starch 2 slices Whole grain bread, toasted (b/c 1 ex = 1 slice and I am allowed 2
Breakfast exchanges)
1 fruit 3/4 cup Fresh blueberries
1 milk, fat free 1 cup Fat free yogurt in a glass
1 fat 1 pat margarine on the toast
Appendix G in textbook!!!!! To get food list using the table above
Project Grading:
Point distribution can be found in parentheses after each of the steps outlined above.
You will be graded on your ability to follow the directions outlined in this project description and the
thoroughness and accuracy of the answers you provide for each part.
This project is due on Monday, November 20, 2017. Five points each day will be deducted for assignments
that are turned in late and no assignments will be accepted after they are one week late. An assignment is
considered late if it is submitted after the start of class or the designated time on the due date. Refer to the Late
Submission Policy in the syllabus.
Christina Savoth
1. Determine your BMI. Document your height and weight; calculate your BMI (refer to pg 249); document it and indicate which BMI category
you fall into. Determine if you wish to maintain or change your weight and clearly relay this choice. Show the BMI calculation in a typed
format. (5 points)
BMI: 56.82/ (1.65)2 = 56.82/2.7 = 21. I am in the healthy weight category and I would like to maintain this weight.
2. Determine your daily kilocalorie (energy) goal. Using the IOM’s calculation for Estimated Energy Requirements (EER) on page 245 of your
text, calculate your daily kilocalorie needs. If you choose to maintain weight, make no adjustments to your EER. If you wish to gain
weight, add 500 kilocalories to your EER and use that number. If you wish to lose a pound a week, subtract 500 kcal per day from your
EER and use that number. Show these calculations in a typed format. (5 points)
[354-(6.91x19)] + 1.27 x [(9.36x56.82) + (726x1.65)]
222.71 + 1.27 x 1251.7
222.71 + 1589.7
1812 kcals
3. Using your EER, determine your AMDR (in kcals) for CHO, Pro and Fat. Using the Acceptable Macronutrient Distribution (percentages)
RANGES, and your goal EER (from #2 above) determine the RANGES (high end AND low end, NOT one specific kcals goal) of kcals
your should be consuming in the form of Carbohydrate, Protein and Fat. Show these calculations in a typed format. (10 points)
a. Carbohydrates 45-65%: .45 x 1800 = 810; .65 x 1800 = 1,170
i. 810-1,170 kcals
b. Proteins 10-35%: .10 x 1800 = 180; .35 x 1800 = 630
i. 180-630 kcals
c. Fat 20-30%: .20 x 1800 = 360; .30 x 1800 = 540
i. 360-540 kcals
4. Translate these kilocalorie goals/amounts into RANGES (high end AND low end, NOT one specific kcals goal) of grams. Remember 1g
protein or carbohydrate = 4 kcal; 1g fat = 9 kcal. Show these calculations in a typed format. (10 points)
a. Carbohydrates: 810/4 = 202.5; 1,170/4 = 292.5
i. 202.5-292.5 g
b. Proteins: 180/4 = 45; 630/4 = 157.5
i. 45-157.5 g
c. Fats: 360/9 = 40; 540/9 = 60
i. 40-60
Step#9 Step#4 Step#4 Step#4 Step#3
Diet Plan Table Step#1 Step#2
Food Group Breakfast Snack Lunch Snack Dinner Snack Total/ CHO Protein Fat Kcals
Day (gm) (gm) (gm)
Starch 2 2 2 6 90 9 3 480
Fruit 1 1 1 3 45 0 0 180
Milk 2 1 3 36 24 4.5 300
Type: fat free
Non Starchy 1 3 4 20 8 0 100
Vegetables
Meats/ 1 2 1 2 6 0 42 33 450
Substitutes
Type:
medium fat
Fats 2 1 1 5 0 0 25 225
Total Kcals from
Total 191 g 83 g 65.5 g Exchanges
Grams (add this column) (add this column) (add this column) (add this column)
= 1735 kcals
g * 4 kcals g * 4 kcals g * 9 kcals Total Kcals from
Kcal/Gram
Steps#5&6 Kcal/Gram (add this row)
= 764 kcals = 332 kcals = 589.5 kcals
= 1685.5 kcals*
Total % Kcals*
% Kcal (add this row) =
Steps#7&8 = 45 % = 20 %= 35 % 100% (or very
(using close)
kcals*) = 100%
Exchange Portion Size Food Item
2 starch 1/2 Whole grain bagel, toasted
Breakfast 1 fruit 1 Small apple
2 milks, fat free 2 cups Fat free milk in a cup, 1 tablespoon used for eggs
1 protein 1 egg 1 egg, scrambles
Exchange Portion Size Food Item
1 fruit 1 cup Diced cantaloupe
Snack
Exchange Portion Size Food Item
2 starch 2/3 cup Whole grain pasta
Lunch 1 milk, fat free 1 cup Fat free milk in a cup
1 vegetable 1 cup Raw carrots
1 fat 2 tbs Reduced fat salad dressing
2 proteins 2 oz Medium fat, turkey
Exchange Portion Size Food Item
1 fruit 1 ¼ cup Watermelon
Snack 1 protein 1 oz Low fat cheddar cheese
Exchange Portion Size Food Item
2 starch 1 cup Mashed potatoes
Dinner 3 vegetables 1 ½ cup Cooked broccoli
2 proteins 2 oz Medium fat, red meat
1 fat 1 tsp Stick butter for mash potatoes
