Instructions for Part C:
• You will need the following ESHA reports:
Spreadsheet (fully expanded with all intake listed)
Multi-Column report with 2 recommendation columns
MyPlate report

C.1. Using the ESHA and ChooseMyPlate reports, discuss your intake in terms of meeting/not meeting food
group targets (RDA/AI) for each of the nutrients listed below. What are your recommendations based on the
information in this report?
• Discuss any nutrients for which your intake is below 90% or above 110%.
• Include in your discussion recommendations for foods you can add to or subtract from your diet to more
closely meet the targets.
o Note that if you are less than 2/3 (66%) of your target RDA, you may be at risk for deficiencies.
• You are not required to evaluate nutrients falling between 90-110% of the target–these are strengths of
your current intake.
• You may use bullet points to separate the information for each nutrient, but don’t use a table or chart.
Write in narrative form using complete sentences.
• Use this format:
o Name of the nutrient that is outside the target range.
o If you are above the target range for nutrients that put you at risk for chronic disease (e.g., cholesterol,
saturated fat, trans fat, sodium), include a list of the foods you are currently contributing to your
overconsumption and how you might cut back and/or replace these food items with healthier options.
o If you are below the target range for any of the vitamins and minerals (except sodium),, include 5 foods
that are rich sources of this nutrient that you would enjoy consuming in the future.
Repeat this format for as many nutrients that needs to be improved in your diet including micronutrients,
macronutrients and water.
Calories (kcal)
Calories from Fat (kcal)
Calories from Sat Fat
Protein (g)
Carbohydrates (g)
Dietary Fiber (g)
Fat (g)
Saturated Fat (g)
Cholesterol (mg)
Water (g)
Vitamin A-RAE
Vitamin B1 (mg)
Vitamin B2 (mg)
Vitamin B3-NE (mg)
Vitamin B6 (mg)
Vitamin B12 (mcg)
Biotin (mcg)
Vitamin C (mg)
Vitamin D-mcg
Vitamin E-Alpha-Toco
Folate, DFE (mcg)
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Vitamin K (mcg)
Pantothenic Acid (mg)
Calcium (mg)
Copper (mg)
Iron (mg)
Magnesium (mg)
Manganese (mg)
Phosphorus (mg)
Potassium (mg)
Selenium (mcg)
Sodium (mg)
Zinc (mg)
Omega 3 FA (g)
Omega 6 FA (g)
C.2. Calculate your REE using the Mifflin St. Jeor formula. Apply the correct activity factor based on your
activity level. Discuss your 3-day food record average caloric intake in the context of your estimated calorie
needs.
10*wt(kg) + 6.25*Ht(cm) – 5*Age(yrs) + 5 = resting energy expenditure (male)
10*wt(kg) + 6.25*Ht(cm) – 5*Age(yrs) -161 = resting energy expenditure (female)
This is how many calories you burn by doing *nothing*.
Multiply that amount by an “activity factor” based on how active you are during the day: 1.3=sedentary;
1.4=walking/standing, no exercise; 1.5=exercise; 1.6=walking & exercise; 1.8=heavy lifting & exercise
Height conversion: Height (inches) x 2.54 = Height (cm)
Weight conversion: Weight (lbs) / 2.2 = Weight (kg)
Example: Male, 6’1″, 230lb, 30 years
10*(105) + 6.25*(185) – 5*(30) + 5 = 2061.5
C.3. Read the following information about the omega-6 to omega-3 diet ratio.
Biomed Pharmacother. 2002 Oct;56(8):365-79.
The importance of the ratio of omega-6/omega-3 essential fatty acids.
Simopoulos AP
Several sources of information suggest that human beings evolved on a diet with a ratio of omega-6 to
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omega-3 essential fatty acids (EFA) of approximately 1 whereas in Western diets the ratio is 15/1-16.7/1.
Western diets are deficient in omega-3 fatty acids, and have excessive amounts of omega-6 fatty acids
compared with the diet on which human beings evolved and their genetic patterns were established.
Excessive amounts of omega-6 polyunsaturated fatty acids (PUFA) and a very high omega-6/omega-3
ratio, as is found in today’s Western diets, promote the pathogenesis of many diseases, including
cardiovascular disease, cancer, and inflammatory and autoimmune diseases, whereas increased levels of
omega-3 PUFA (a low omega-6/omega-3 ratio) exert suppressive effects. In the secondary prevention of
cardiovascular disease, a ratio of 4/1 was associated with a 70% decrease in total mortality. A ratio of 2.5/1
reduced rectal cell proliferation in patients with colorectal cancer, whereas a ratio of 4/1 with the same
amount of omega-3 PUFA had no effect. The lower omega-6/omega-3 ratio in women with breast cancer
was associated with decreased risk. A ratio of 2-3/1 suppressed inflammation in patients with rheumatoid
arthritis, and a ratio of 5/1 had a beneficial effect on patients with asthma, whereas a ratio of 10/1 had
adverse consequences. These studies indicate that the optimal ratio may vary with the disease under
consideration. This is consistent with the fact that chronic diseases are multigenic and multifactorial.
Therefore, it is quite possible that the therapeutic dose of omega-3 fatty acids will depend on the degree of
severity of disease resulting from the genetic predisposition. A lower ratio of omega-6/omega-3 fatty acids is
more desirable in reducing the risk of many of the chronic diseases of high prevalence in Western societies,
as well as in the developing countries, that are being exported to the rest of the world.
Calculate your omega-6:0mega-3 diet ratio. If your ratio is greater than 5:1, discuss the foods that are
contributing to an excess amount of omega-6 fatty acids. If your ratio is less than 5:1, discuss the foods that
are contributing to this healthy ratio.
C.4. Based on C.1, C.2 and C.3, write a ½ to 1-page summary of your findings. Indicate the strengths and
weaknesses of your diet, and make overall recommendations for dietary changes.