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'Your Personal Pyramid
Your assignment was to track everything you ate for five days. Now you will use that information to figure out how your diet compares to recommendations for healthy eating. Here's how:
Step 1: Go to www.mypyramid.gov. Click "I want to get a personal plan" on the right-hand side. Enter age, sex and activity level on My Pyramid Plan (along the right hand side). Click on "submit."
Step 2: Look on the right side under "View, Print & Learn More." Click on "click here to view" and print a PDF version of your results. (Note: you will need to look carefully at the details at the bottom of your page to make sure it's yours.)
Step 3: Click on "My Pyramid Tracker" on the left hand side. Go to the bottom of the page and clink on "register new user." Enter the required information (ID, password, and password confirmation). Click on "Submit."
Step 4: Enter the required information: name, gender, date, height, weight.
Step 5: Click on "proceed to food intake."
Step 6: Enter your food items. Search through the list until you find the item that is closest to what you actually ate. If you had something like a sandwich or Pizza, you may have to enter each component separately. If no items come up in your search, try a similar or less specific name. Example: English muffin if multigrain English muffin isn't available.
Step 7: Once you have entered every item that you ate for the day, you can select "enter quantities." Enter the serving size and how many servings you had. Example: Double-stuff Oreos: 6 cookies
Step 8: When you have entered quantities for all foods FOR ONE DAY, click "save and analyze."
Step 9: Click on "nutrient intakes" and manually copy the information to the form below. By copying the whole chart into a blank Word document and then highlighting the column of numbers you want. Follow the directions at the top of the chart (but don't go on to day two until you have completed step 10).
Step 10: At the bottom of your nutrient intakes page click on "MyPyramid recommendation." Click on this link and copy and paste the bar graph and the percentage chart to the space indicated below.
Step 11: Repeat the procedures for two other days. When you have all three days in Word, print out your results.
When you are finished, you should have: 1) Your recommended food pyramid from Step 2 and 2) the forms below completed.
If you have extra time, you can go back to the first page after your log-in and click on the "Physical Activity" button.
Step 9 Details: Insert information below for each of your three days. Then average your totals by adding the amounts from day 1, 2 and 3 and then dividing by 3. Look at your recommendations or acceptable range and analyze whether you are getting enough of the nutrient.
Nutrient
Intake Day One
Intake
Day Two
Intake
Day Three
Aver-age
Accept-able range
G = Good
N = Needs Work
Food Energy/Total Calories (kcals)
2589
1035
2370
1998
1951
n
Protein (gm)
123
33
75
77
52
n
Carbohydrate (gm)
271
118
270
220
130
n
Total Fiber (gm)
14
6
11
10
38
n
Total Fat (gm) Low is better
111.9
49.1
112.3
91.1
71.9 - 100.7
*g
Saturated Fat (gm) Lower is better
47
20.5
45.3
37.6
< 28.8
*n
Monounsaturated Fat (gm)
44
20
44
36
**
g
Polyunsaturated Fat (gm)
13
7
19
13
**
g
Linoleic (omega 6) (gm)
11.1
2.5
7.5
7
16
n
Alpha Linolenic (omega 3) (gm)
0.8
0.4
0.7
0.6
1.6
n
Cholesterol (mg) (should be less than 300 mg)
325
75
419
273
< 300
*g
Vitamin A (mcg RAE)
543.3
198.9
584.7
442
900
n
Vitamin C (mg)
231.6
8.2
10.2
83
75
g
Vitamin E (mga-TE)
11.6
2.2
4.1
5
15
n
Thiamin (mg)
1.7
0.6
1.2
1.2
1.2
g
Riboflavin (mg)
2.5
1
2.2
1.9
1.3
g
Niacin (mg)
21.5
5.6
12.6
13
16
g
Folate (mcg, DFE)
629.3
107.7
286.8
340
400
n
Vitamin B6 (mg)
3.3
0.3
0.7
1.4
1.3
g
Vitamin B12 (mcg)
8.1
1.9
4
4.6
2.4
n
Calcium (mg)
1013.6
648.3
1148.9
930
1300
n
Phosphorus (mg)
1597.7
685.8
1339.3
1119
1250
g
Magnesium (mg)
340.7
116.5
244.2
233
410
n
Iron (mg)
20.7
4.5
10.4
11.8
11
g
Zinc (mg)
19.7
4.6
10.5
11.6
11
g
Selenium (mcg)
148.7
34.1
99
93
55
n
Potassium (mg)
3679
1010
1891
2193
4700
n
Sodium (mg) (should be less than 2300mg)
2620
1423
4351
2798
1500 - 2300
*g
* On these nutrients, lower is better
Name five nutrients you are lacking. On the MyPyramid webstie Nutrient Intakes page, click on these nutrient names to go to a description of the nutrient and fill in the following table:
Nutrient I'm lacking
Why I need it (what it does for me)
Where it comes from
What I'm willing to change to get more of it
Vitamin A (mcg RAE)
helps in bone growth and development
Animal Products
My eating habits
Vitamin E (mga-TE)
promote healing, keep skin hydrated
Nuts fruits and vegetables
My eating habits
Potassium (mg)
Prevents heart problems.
Vegetables and plant foods
My eating habits
Total Fiber (gm)
Easier bowel movements
Flushes toxins
Plant products
Fear of vegetables
Magnesium (mg)
Helps prevent
Dairy, nuts, green vegetables
Step 10 Details: Insert your percentage charts and bar graphs below:
Day 1:
Day 2:
Milk Intake
2.4 cup equivalent
Milk Recommendation
3 cup equivalent
Meat and Beans Intake
2 oz equivalent
Meat and Beans Recommendation
5.5 oz equivalent
Vegetables Intake
1.6 cup equivalent
Vegetables Recommendation
2.5 cup equivalent
Fruits Intake
2.5 cup equivalent
Fruits Recommendation
2 cup equivalent
Grains Intake
11.8 oz equivalent
Grains Recommendation
6 oz equivalent
Pyramid Categories
Percent Recommendation
Milk
80%
Meat and Beans
36%
Vegetables
64%
Fruits
125%
Grains
197%
Day 3:
Milk Intake
3.2 cup equivalent
Milk Recommendation
3 cup equivalent
Meat and Beans Intake
4.8 oz equivalent
Meat and Beans Recommendation
5.5 oz equivalent
Vegetables Intake
0.3 cup equivalent
Vegetables Recommendation
2.5 cup equivalent
Fruits Intake
0 cup equivalent
Fruits Recommendation
2 cup equivalent
Grains Intake
7.9 oz equivalent
Grains Recommendation
6 oz equivalent
Pyramid Categories
Percent Recommendation
Milk
107%
Meat and Beans
87%
Vegetables
12%
Fruits
0%
Grains
132%
Look at your bar graphs and percentage charts for all three days and write a paragraph analyzing how well you are meeting your food group recommendations. (Are you getting enough of each group? Are you consistently low in one or more areas? What can you do to correct any problems?)
What else can I help you with?
Is vitamin c stored in bones?
No , vitamin c is not stored in bone . Actually it can't be stored in body . It is because both vitamin B and C are water soluble hence can't be stored .
What vitamin is not fat-soluble nor is stored in fat in your body?
All Vitamin B- complex vitamins are not fat- soluble nor stored in fat of in your body.
True or false outdoor exercise helps your body make vitamin d?
True, provided you are exposed to the sun. Sunlight enables your body to make vitamin D. For this reason, vitamin D is sometimes called the sunshine vitamin.
What is the only water-soluble vitamin that can be stored in large amounts in the human body?
Vitamin B12 is the only water-soluble vitamin that can be stored in the human body in large amounts, primarily in the liver. This allows for a reserve to be maintained for months to years, unlike other water-soluble vitamins that need to be consumed more regularly.
Which vitamin provides for the absorption of calcium and phosphorus by bones and teeth?
Vitamin D is responsible for aiding in the absorption of calcium and phosphorus by bones and teeth. It helps regulate the levels of these minerals in the body to maintain strong and healthy bones and teeth. Sunlight exposure is a natural way for the body to produce vitamin D.
In the body carotenes are stored in the liver to be transformed into what kind of vitamin?
Vitamin d
Which vitamin's might your body store c or d and why?
Vitamin D is the vitamin that your body can store because it can be synthesized and stored in fat cells for later use. Vitamin C, on the other hand, is not stored in the body and any excess is excreted through urine.
Most of the body's Vitamin A is stored in the?
Vitamin A is stored in the bodies organs.
Where is 90 percent of vitamin E is stored in the body?
Like vitamin A and D, it is not stored in the liver. body fat holds abut 90 percent of the vitamin E.
Would the body store vitamin c or d and why?
The body will store Vitamin D first because it's a fat-soluble vitamin which means it can be dissolved in fat. Once it's dissolved in fat, it can be stored in the body. Vitamin C is a water-soluble vitamin which means it needs to be dissolved in water before the body can/will store it.
Most vitamin a is stored in?
Are vitamins stored in the body? Yes. Some more than others. Lipid-soluble vitamins, such as vitamin E, are stored in fat cells until needed. Answer: Vitamins stored in the body are fat-soluble; they are vitamins A, D, E, K. Vitamins that are not stored in the body are water-soluble: Folate, Biotin, Pantothenic acid, Thiamin (B1), Riboflavin(B2), Niacin (B3), Pyridoxine(B6), B12* and C. *B12 is the only water-soluble vitamin that can be stored in the body, primarily in the liver.
How is vitamin K stored in the body?
it is stored in the blood and tissuses but not for very long because your body gets rid of it as soon as possible!
What vitamins does fat carry?
A vitamin that is stored by the body is known as a fat soluble (vitamin A, D, E, and K). Over time fat soluble vitamins can build up to toxic levels. A water soluble vitamin (vitamin B and C) can not be stored by the body and must be replenished every day.Vitamins A, D, E and K
How do you reduce vitamin D in body?
The only way to reduce vitamin D in the body is to stop intake of vitamin D.
Is vitamin c stored in the body or excreted?
vitamin c is NOT stored in the body. It is excreted. So, there is no danger of build up of vitamin c in the body , if high doses are taken. Vitamin c is very good for us.
How many types of vitamins can the body absorb?
The body stores Vitamin D in tissue and can store 60 or even 90 days worth. A daily dose of 600 IU is recommended. Vitamin D is a fat-soluble vitamin so it is stored in fat tissue.
Where is vitamin D stored in your skin?
I think in the bones
