Berkeley Beaulieu

Nutrition Project
Food Group Report

 How do your average total daily kilocalories compare to the recommended amount?
o I have set a goal to become more conscience of my calorie intake to ensure I am
making healthy choices and able to get control of my weight accordingly. My current
goal is set at a daily allowance of 1,570 calories. Over the course of the 3 days
recording my meals, my average daily intake was 1,557. Some days I did have a
higher calorie intake but due to the calories calculated from my daily exercise, I was
able to aim close to my goal. My calorie intake was adequate over the 3 days.
 In which food groups has your intake been inadequate?
o Over the course of keeping take of my meals, I was able to see which food groups I
need to focus on and make sure I am getting adequate nutrients. For certain items I
have noticed I have been inadequate in my recommended allowance. The food
groups in which I am inadequate in are Carbohydrates, and protein. It is essential
that I make changes to ensure I become adequate in these food categories, so I have
enough sugars to burn for energy throughout the day, and protein for my muscles to
build and repair especially since I have been focusing on exercising more.
 In which food groups has your intake exceeded the recommendations?
o The areas in which my food group intake exceeded the recommendations are in
Monosaturated fats and polyunsaturated fats. Fats are essential for the body but
when certain fats are in excess that’s when it becomes unhealthy and weight gain
can occur. I need to ensure that I reduce the amount of my exceeded food groups to
make and make choices to focus on nutrients that I lack amounts in.

Nutrients Report

 Use the printed reports to evaluate the following: Average over the 3 days

Sodium: Average Intake: 2027, Recommended Intake 2,300 mg

Sugar: Average Intake: 89g Recommended Intake 80g
Fiber: Average Intake: 23g Recommended Intake 25 g

 Are you getting enough fiber? 

o Throughout the 3 days of recording my food intake, the average of my fiber
intake against my goals set in myfitnesspal, I am just a few grams behind my
recommended intake but would not classify it as inadequate.
 Are you over the recommendations for sodium?
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o While recording my food intake, there were some days I noticed my sodium
intake did exceed my recommended intake, however, my average intake over
the 3 days reflects that I am under my recommended intake.
 Are you getting too much sugar?
o Yes, after calculating my average sugar intake, I am exceeding my recommended
intake. Ways in which I can ensure that I am closer to the recommended intake
is to check certain breakfast items that have hidden sugars in it that I might not
be noticing are high in sugar. I know I eat large amounts of fruit that contain lots
of sugars, so I am making a more conscious effort to downsize the portions of
fruit I have.

Carbohydrate Analysis
Over the course of 3 days, at each meal, I consumed fermentable carbohydrates where
some foods were high in cariogenic foods and some were not as high. Averaging out my 3 days,
total exposure time collectively for breakfast, lunch, and dinner was 138 min. The period that I
averaged the most exposure time period was lunch averaging 90 min. That is extremely high for
my enamel to be exposed to cariogenic fermentable carbohydrates. I calculated my exposure
time from around the time it took me to eat every meal. My realistic goal to modify my
exposure time is to ensure I drink lots of water during my meals, really take notice of when my
meals are consisting of higher cariogenic carbohydrates and ensure I do not mindlessly snack all
throughout the day which would increase my exposure.
Carbohydrates are important to our daily nutrition, but when it comes to focusing on
dental health, carbohydrates contain sugars that can be cariogenic to our teeth giving not only
our body the nutrients it needs but allowing the biofilm in our mouths something to thrive on
creating the possibility of cavities. While documenting my cariogenic exposure time, I noticed
specific times I am increasing my enamel to foods that can feed my dental biofilm. It is
important to take note of times of longer exposure to then make modifications to ensure dental
health is taken into consideration and exposure time is limited.

Written Assessment and Analysis

 Obtain and include a copy of your medical and dental history, intraoral and extraoral
examinations, dental chart, and periodontal assessment. Highlight pertinent
information on all clinic forms.
 Summarize all of your information in a typed report following this guide. Add other
pertinent comments.

Social history

o Exercise
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 I try to make sure I can get around 60 minutes of exercise a day. It

may be some days I focus on cardio with walking or running a few
miles, or lifting some weights.
o How often eat away from home?
 I typically eat away from home about once a week and that is
usually on the weekends for either brunch or dinner.
o Who does cooking/shopping?
 I do the cooking in my house, and my parents do the shopping
based on lists I send them of what grocery items to get.
o Who lives at home?
 There are 3 people living in my household. This includes me, my
mother, and my father.
o Number meals/snacks per day?
 I like to eat 3 meals a day with your standard breakfast, lunch, and
dinner. I do not typically snack throughout the day unless I worked
out later in the afternoon and have a little something after my
workout but before dinner.
o Working? Number of hours/week? Regular hours?
 I currently attend school which averages about 17 hours a week.
When I am not working, I babysit kids for an average of 20 hours a
week. The hours are not regular and are different from day to day.
o Number of credit hours?
 I am taking 16 credit hours

Medical history:

I do not have any allergies or underlining conditions, and the only medication I am on is
a birth control implant in my arm. My family does have a history of high blood pressure that
was not included on my medical history form. I do not smoke or vape and the only supplements
I take are a woman’s multivitamin once a day. My BMI calculation as of this day is 25.8 which is
over wight.

Based on my findings, my BMI is high which can be a factor in over nutrition of certain
sugars and carbohydrates. I do typically drink about 1 day on the weekend. Alcohol contains
non-nutritional calories that can be high in sugars and can lead to poor food choices. Alcohol is
processed in the liver which can hinder the liver's job of metabolizing fats, proteins, and
carbohydrates. Areas for improvement are to decrease the number of alcoholic beverages I
drink and decrease my calorie intake without limiting essential nutrients. I can make
improvements to eating foods higher in protein and lower in carbohydrates, by limiting the
amount of pasta I eat to picking meals that contain all aspects of the food pyramid.

Dental history
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 Oral hygiene status

o On my chart, I had 3 areas of plaque that we localized to my lower anterior
teeth, and one surface of bleeding when it was probed. All of my probe depths
are in a healthy range of 1-3 mm.
 Periodontal problems—includes a description of gingival condition
o My gingival condition is all within healthy limits with no attachment loss, being a
healthy coral pink color, with margins tapered around my teeth, and stippling. I
do not have any current Periodontal problems.
 Orthodontics
o I currently do not have any orthodontics. A few years back I did have braces.
 Number of restorations
o I have 2 restorations on my MX 3rd molars and sealants on all my 2nd molars.
 Does your dental health affect nutritional intake?
o Overall my dental health does not negatively affect my nutritional intake. I do
not have any teeth missing due to perio or have any areas of infection that
would be factors that might affect my nutritional intake.
 Does your nutritional intake have an impact on your oral health?
o My nutritional intake of high fermentable carbohydrates that are cariogenic
exposes me to the risk of possible caries formation.

Special dietary considerations

1. The special dietary consideration I have is that I am trying to decrease my calorie intake,
especially calories coming from foods high in carbohydrates that contain lots of
starches, like potatoes and pasta. I do not have any allergies that limit me to any food. I
do not consider myself a picky eater and am willing to try something at least once. The
only items I do not care for are eating meats that are not from a cow, chicken, or pig. I
do have a preference and that is choosing chicken as my source of meat. Otherwise, I do
not follow any special dietary considerations.
2. Compare your intake with the Dietary Guidelines for Americans, 2015-20 (20 points)
ttps://[Link]/our-work/nutrition-physical-activity/dietary-guidelines/previous-
dietary-guidelines/2015
 What dietary guidelines do you follow?
o I follow the guidelines of focusing on a variety of nutrient-dense food
items at every meal and limiting calories from added sugars.
 Where can you improve?
 Areas that I know I can improve are limiting my sodium intake. I can do this by not
adding salt into my meals that don’t require it. I can always improve why adding
more variety of items pertaining to all food groups to create a healthy eating pattern.
 Comparing my meals tracked on myfittnesspal app, I can make changes and add in
items that are higher in protein to make sure I have an adequate intake of that
nutrient.
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1. Dietary assessment Using the information recorded on the Dietary Assessment

Form, comment on the following for each nutrient:
o CHO
 I am adequate in my intake. I consumed a variety of foods such as sweet
potatoes, grains, and oats that helped me meet my recommendations.
o Protein
 I am inadequate in my intake. I can improve my ensuring I have a high
source of protein at each meal or increase my serving size when I do have
high sources of protein like chicken during my meals. I did have chicken
during most dinners and did consume protein shakes that I would make
for either a snack or lunch.
o Fiber
 I am inadequate in my intake. To make improvements I can look up foods
high in fiber to add to my meals. I do try to have oats occasionally during
breakfast, and I can make the adjustment to have that as my regular
breakfast item.
o Total Fat
 I am adequate in my intake. The food that helped me reach my
recommendation is eating lean meats, and using oils and butter when
cooking.
o SFA
 I am adequate in my intake. I use oils and butter in my cooking and add
cheese to my meals which helped me meet my recommendation.
o MUFA
 I am high in my recommended intake. I can improve this by decreasing
the meat options I choose for more lean meats, and decreasing my usage
of olive oil when cooking,
o PUFA
 I am high in my recommended intake. I believe this is due to my usage of
cooking with olive oil at my meals throughout the day. To change this, I
can limit the amount of olive oil I use when cooking.
o Cholesterol
 I am inadequate in my recommended intake. I do not what to increase
my cholesterol but I can improve my ensuring the food items I choose to
have a healthy balance and are a good source of cholesterol like dairy
items and red meat. amount by
o Vitamin A
 I am high in my recommended intake. I do eat a good amount of carrots.
Since I am over my recommended intake significantly, I can decrease the
number of carrots I eat during the day and mix up my vegetable items to
include more dark green leafy items.
o Vitamin C
 I am slightly high in my recommended intake. I get a good source of this
vitamin from the fruit I tend to eat during breakfast.
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o Calcium
 I am a little low on my recommended intake. I can make adjustments to
improve my intake by adding more coconut milk into my protein shakes
or finding calcium-rich food like leafy green vegetables or dairy.
o Iron
 I am inadequate in my recommended intake. I can modify this to improve
my intake by including red meat or seafood as my source of meat during
my meals.
o Water
 I am inadequate in my recommended intake. I need to make sure I am
increasing my water consumption and can improve this by adding a glass
of water to my meals and taking time during the day to drink by using a
water bottle that can the oz written on the label.

 What specific foods or beverages can you modify?

 I can modify the variety of vegetables I include in my meals. I tend to add
carrots to my meals but can change that up occasionally during meals for a
darker green leafy vegetable that will help me gain nutrients in the areas that
I am inadequate in.
 Explain items from your medical or dental history that require modification in your
intake.
 Since I have a history of high blood pressure in my family, I can take steps to
ensure my cholesterol intake does not reach high levels, and to make more of
an effort to stay away from processed and fried foods.

Conclusion:

During this nutrition project, I started to really take notice of the difference in nutrients my
food is providing me and see certain areas in which I can improve on my dietary choices. One
thing I was surprised I was inadequate in was the amount of protein I was lacking. I have started
to make the change by making protein shakes after I exercise. While in school I anticipate
making healthy choices that I can continue on in life, by switching out foods I would normally
reach for due to ease like processed chips, for almonds, or vegetable that is filling and full of
nutrients. Three specific goals I plan to make, are increasing my water intake, limiting my
cariogenic exposure time, and increasing my amount of protein as well as limiting my amounts
of monosaturated/polyunsaturated fats. I did do well on having a variety of nutrient-rich items
at every meal that was full of color and was part of each food group on the food pyramid.

Day 1 menu to help reach my new goals

Water (before breakfast): 16oz

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Breakfast: Protein shake made with almond milk and a frozen banana. Water 16oz

Water before lunch during the day: 16 oz

Lunch: Grilled chicken wrap with tomatoes, spinach, cheese, and a side of mixed nuts. Water 16
oz

Snack: Unsalted popcorn and water 16 oz

Dinner: Arugula salad, with carrots, tomatoes, cucumbers, walnuts, salmon, and a side of a
baked sweet potato. Water 16 oz.