detailed instructions for this assignment. This assignment is worth 30 percent of my grade so I need it done well and thoroughly.

Basically I had to record what I consumed for three days and record it

into a system that breaks that down into a diet analysis (I have already done that part and attached YOU WILL need that to complete this assignment). In the two reports I have attached you will see that I a female that weighs 106 pounds and is 22 years of age,

I have also noted that I would like to MAINTAIN my weight (this is

something you should keep in mind as you report this report) Additional information:

Thediet analysis software program will calculate the following informationfor each of the foods that you have consumed: calories,protein,carbohydrates, dietary fiber, total fat, saturated fat,unsaturated fat(monounsaturated plus polyunsaturated), cholesterol,iron, potassium,sodium, calcium, vitamin A, thiamin, riboflavin,niacin, vitamin B6,folic acid, vitamin B12, vitamin D, vitamin E, and vitamin C. Includethese nutrients in your analysis. You can include more if you like. Ifyou cannot find an exact match in the listing, find a comparable foodand estimate nutrients.

Once you have the breakdown of the foodsyou have eaten, compare your intake to the recommended daily allowancesfor your age, gender, and size, then analyze your diet for nutritionalvalue. Are you under-nourished or over-nourished? If your diet isadequate, explain why. If you need to make changes, explain why. Most important–explain why the various nutrients are necessary in our diet. What istheir need to the body. For example, you might say something like–"Myvitamin C intake is less than half the recommended level. Vitamin C isan important antioxidant, as well as necessary for collagen synthesis. Adeficiency may lead to bruising, bleeding gums, or frequent infections.By adding a medium orange and 1/2 cup of V-8 juice to my diet, I morethan make up for my deficit."Or you might say–"Vitamin C is animportant antioxidant, as well as necessary for collagen synthesis. Adeficiency may lead to bruising, bleeding gums, or frequent infections. Itypically include an orange, tomato, and green pepper in my diet nearlydaily and take in more than enough vitamin C to meet the RDA."

Something to keep in mind as you do your analysis, if you arecurrently maintaining your weight, then the number of calories you areconsuming matches the number of calories that you are burning. Thus, ifyour profile says that you should be consuming 2000 calories, your diaryindicates you are consuming, say 1000, calories, AND you are not losingweight, then you either skimped on your diary, or your metabolism isvery sluggish. The diary is much more likely to be the issue for themajority of people in this circumstance. What I am saying is, youprobably do not want to be saying in your analysis, "I guess I need toadd more food to my diet."

Also, do not worry about over consumption of water-soluble vitamins,or vitamin A (beta-carotene) that comes from plant sources. If you eattwo carrots, for example, you are going to exceed your RDI for vitaminA, but since it is from a vegetable, it is not a problem. If, on theother hand, you eat liver and exceed your vitamin A RDI, cutting back isa good idea. Regarding the water-soluble vitamins, if you consume 5-9servings of fruits and vegetables, and some or most of your grains andcereals as whole grains, you WILL exceed the RDI for those vitamins.That is NOT a problem. Please do not state something like, "I guess Ineed to cut back on the broccoli in my diet." I cry when I see this.

One more thing– it is not necessary to consume 300 mg of cholesterolper day. That number is an upper-limit guideline. If you consume nocholesterol (which is true of all vegans), your liver will make all thecholesterol you need. If you eat two eggs everyday, you will exceed 300mg. As I said, it's a guideline. Expect your written part of this analysis to be at least 7-9 pages (more is fine), typed, double-spaced,, in a size 12 font.