ASSESSMENT OF ENERGY AND NUTRIENT INTAKE:
YOUR THREE-DAY DIETARY SURVEY
Your three day dietary diary is a relatively simple yet accurate method to determine the nutritional quality and total calories consumed each day. The secret is to keep a daily log of food intake for any three days that represent your normal eating pattern. Many experiments have shown that people can accurately calculate caloric intake from records of their daily food consumption that are usually within 10% of the number of calories actually consumed.

Before recording your daily caloric intake over the three day period, you should become familiar with "honest" calorie counting. This requires four items for measuring food:

  • 1) a plastic ruler
  • 2) a measuring cup
  • 3) spoons
  • 4) an inexpensive balance or weighing scale.

Next, familiarize yourself with the nutritional and caloric values of foods by consulting food labels and the Appendix material in your textbook. The library also has several books that list the calorie and nutritive values of different foods. You also can obtain various diet analysis programs directly on the WWW.

Measure or weigh each food item in your diet. This is the only way to obtain an accurate estimate of the size of a food portion. Follow the instructions in Table 1 for measuring your foods. in Table 1 for measuring your foods.

 

Table 1. Food Categories

Meat and Fish Cookies, Cakes, Pies

Measure the portion of meat or fish by thickness, length and width, or record weight on the scale. For these items, measure the diameter and thickness with a ruler, or weight on the scale. Evaluate frosting or sauces separately.

Cookies, Cakes, Pies

For these items, measure the diameter and thickness with a ruler, or weight on the scale. Evaluate frosting or sauces separately.

Vegetables, Mashed Potatoes, Pasta, Rice, Cereals, Salads Jam, Salad Dressing, Ketchup, Mayonnaise

Measure the portion in a measuring cup or record its weight with a scale. Measure the condiment with the measuring spoon or weight the portion on the scale.

Jam, Salad Dressing, Ketchup, Mayonnaise

Measure the condiment with the measuring spoon or weight the portion on the scale.

Fruits Fluids and Bottled Drinks

Cut them in half before eating and measure the diameters, or weigh them on the scale. For fruits that must be peeled or have rinds or cores, be sure the weight of the non-edible portion is subtracted from the total weight of the food. Do this for items such as oranges, peaches, and bananas. Check the labels for volume, or empty the container into the measuring cup. If you weigh the fluid, be sure to subtract the weight of the cup or glass. Sugar-free soft drinks usually have kcal values listed on their labels.

Fluids and Bottled Drinks

Check the labels for volume, or empty the container into the measuring cup. If you weigh the fluid, be sure to subtract the weight of the cup or glass. Sugar-free soft drinks usually have kcal values listed on their labels.

DIRECTIONS FOR COMPUTING YOUR THREE-DAY DIETARY SURVEY

  • STEP 1. Prepare a table (similar to Table 2) indicating the intake of food items during a day. Include the amount (grams or ounces), caloric value (kcal), grams of carbohydrate (CHO), fat, and protein, as well as the minerals calcium (Ca2+) and iron (Fe2+) in milligrams (mg), B-1 (thiamin), B-2 (riboflavin), fiber, and cholesterol. The tables for specialty and fast foods in the text Appendix do not contain information on fiber and cholesterol content. However, these data can be estimated by relating a particular fast-food item to a similar one in the main portion of the appendix.

  • STEP 2. For three days (24 consecutive hours = 1 day), weigh, measure, or approximate the size of each portion of food you eat. Record these values on your daily record chart (see Table 2). List each food that you consume for breakfast, lunch and dinner, as well as between meal snacks. Include food items that are used in preparing the meal (e.g. butter, oil, margarine, bread crumbs, egg coating, etc.). Remember to be as accurate and honest as possible. Do not include unusual or atypical days in your dietary survey (e.g. days that you are sick, special occasions such as birthdays, or eating out unless that is normal.

  • STEP 3. Calculate the daily totals for the caloric and nutrient headings on the "Daily and Average Daily Summary" (see Table 3). When you have completed your three day survey, compute the three day average, by summing the values for days 1, 2, and 3, and then dividing the total by 3 to determine the daily average of each nutrient.

For example, if total average daily caloric intake is 2450 kcal/day, and 1600 kcal are from carbohydrates, the daily percent of total calories from carbohydrates is 1600/2450 x 100% = 65%.

 

  • STEP 4. Using each of the average daily nutrient values, calculate the percent of the RDA consumed for that particular nutrient. Graph your results as shown in Figure 1. An example of calculating the percent of RDA is shown in Table 4, along with the specific RDA values for men and women.

  • STEP 5. Compute the percent of your total calories supplied from carbohydrate, fat, and protein.

    For example, if total average daily caloric intake is 2450 kcal/day, and 1600 kcal are from carbohydrates, the daily percent of total calories from carbohydrates is 1600/2450 x 100% = 65%.

  •  
  • STEP 6. Remember that protein RDA is equal to 0.8 grams of protein per kilogram of body weight (1 kg = 2.2 lbs). While there is no specific RDA for fat or carbohydrate, a prudent recommendation is that fat should not exceed 30% of your total caloric intake; for active men and women, carbohydrates should be approximately 60-65% of the total calories ingested. Thus in computing the percent of "RDA" for graphing purposes in Figure 1, you should assume that:

        A. "RDA" for fat is 25-30% or less of total calories

        B. "RDA for carbohydrate is 60-65% of total calories

For example, if 50% of your average daily calories come from fat, you are taking in 167% of the recommended value ("RDA") for this nutrient: 50%/30% x 100% = 167%.

 

  • STEP 7. As is the case for fat and carbohydrate, there is no RDA for daily caloric intake. Any recommendation for energy intake needs to be based on one’s present status for body fat, as well as current daily energy expenditure. However, average values for daily caloric intake have been published for the typical young adult and equal about 2100 kcal for young women and 3000 kcal for young men. Thus, for graphing purposes you can evaluate your average daily caloric intake against the "average" values for your gender and age.

 

How to determine the percentage of the RDA:

Example #1: Percentage of RDA for protein for a 70-kg person

Daily Protein Intake = 68 g
RDA = (70kg x 0.8 g/kg) = 56 g
% of RDA = 56/68 x 100% = 121%

Example #2: Percentage of RDA for iron (female)

Daily iron intake = 7.5 mg
RDA =- 15 mg
% of RDA = 7.5/15 x 100% = 50%

 

For example, if you are a 20-year old female and you consume an average of 2500 kcal daily, your energy intake would be equal to 119% of the average "RDA" for your age and gender: 2500/2100 x 100% = 119%. This does not mean you need to go on a diet and reduce food intake to be in line with the average. On the contrary, your higher than average caloric intake may be required to power an active lifestyle that contributes to maintaining a desirable body mass and body composition.

 

If you eat a food of unknown caloric value, try to make an intelligent guess of its composition. It is better to overestimate the amount consumed than to underestimate or make no estimation at all. If you go to a restaurant, or to a friend’s house where it may be inappropriate to measure the food, omit this day from the counting procedure and resume record keeping on the following day.

Because the purpose of keeping records is to obtain an accurate appraisal for the average daily energy and nutrient intake, record-keeping is extremely important. Be sure to record everything you eat. If you are not completely "honest", you are wasting your time. Most people find it easier to keep accurate records if they record food items while preparing a meal or immediately after snacking.

Figure 1. Bar graph to illustrate food and nutrient intake as a % of recommended values.

 

 

Assignment

    1. Prepare tables similar to Tables 2, and 3 (three each of 2 and 5) and create a graph like Figure 1 using your own data. Calculate your average daily energy expenditure. Describe any inconsistencies between days.

    2. Answer the following questions

    • a. Compare and contrast your data with the normative data (found in your text) for the macronutrients, major vitamins and minerals (presented in Table 4).

    • b. Assume that you were to consume two twinkies extra per day (above your normal caloric balance). How much extra weight would you gain in 6 months? How much in 12 months? 24 months? 36 months? What specific energy expenditure would you need to do to offset this gain in mass?

    • c. List and discuss changes you need to make in your energy and nutrient intake to be healthier (be specifric).

    • d. Discuss what you discovered in this lab experience. How might this affect the way you eat and exercise? Refer back to your data and deduce how it is that you weigh however much you do and not much more or much less.

 

    Table 2. Sample one day caloric and nutrient intake for a 25 year old college student.

    Food Item

    Amount

    kcal

    Protein g

    CHO g

    Fat g

    Ca2+

    mg Fe2+

    mg
    Fiber g

    Choles

    B1 mg

    B2 mg

    Snack
      Carnation instant breakfast
    1 pack
    130
    4.0
    28.0
    1.0
    360
    2.5
    1.0
    5.0
    0.3
    0.14
      Lactaid - nonfat milk
    8 oz
    9.0
    8.0
    13.0
    0.5
    360
    0.1
    0.0
    0.05
    0.08
    0.32
      Gatorade lemon-ice
    16 oz
    100
    0.0
    14.0
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0

    Breakfast
      egg whites
    2 (1 oz ea)
    26
    8.0
    0.7
    0.0
    6.4
    0.02
    0.0
    0.0
    0.02
    0.14
      orange juice
    16 oz
    104
    0.9
    86.4
    0.5
    72.4
    0.8
    0.9
    0.0
    0.20
    0.06
      Apple Jacks
    1 cup
    110
    2.0
    26.0
    0.5
    3.0
    4.5
    0.2
    0.0
    0.40
    0.40
      Lactaid - nonfat milk
    8 oz
    90
    8.0
    13.0
    0.5
    360
    0.1
    0.0
    5.0
    0.08
    0.32

    Snack
      peach
    4 oz
    48
    0.8
    0.1
    12.6
    5.2
    0.1
    2.0
    0.0
    0.02
    0.05
      granola bar
    1 bar (28 g)
    110
    2.0
    22.0
    2.0
    17.8
    1.0 3
    0.0
    0.0
    0.10
    0.05

    Lunch

      turkey breast
    3 oz
    132
    25.4
    0.0
    2.7
    16.4
    1.2
    0.0
    58.8
    0.05
    0.11
      wheat bread
    2 oz
    138
    5.7
    25.8
    2.4
    40.4
    1.9
    4.2
    0.0
    0.20
    0.10
      mustard
    0.5 oz
    10.5
    0.7
    0.9
    0.7
    12.0
    0.3
    0.1
    0.0
    0.01
    0.03
      cranberry juice
    32 oz
    512
    0.4
    154.2
    2.8
    28.8
    1.4
    2.8
    0.0
    0.06
    0.06
      plum
    4 oz
    128
    1.8
    29.5
    1.4
    10.3
    0.2
    4.4
    0.0
    0.10
    0.22

    Snack

      Coca Cola
    20 oz
    250
    0.0
    67.5
    0.0
    14
    0.2
    0.0
    0.0
    0.0
    0.0
      grapes
    4 oz
    80
    0.8
    20
    0.7
    12.0
    0.3
    0.1
    0.0
    0.06
    1.4
      Snackwell’s cookies
    3 (48 g)
    150
    3.0
    36
    1.5
    0.0
    0.0
    0.0
    0.0
    0.02
    0.06

    Dinner
      Garden Burger
    90 g
    140
    18.0
    8.0
    4.0
    90.0
    1.5
    5.0
    0.0
    0.3
    0.14
      French fries, veg oil
    6 oz
    540
    6.8
    67.2
    28.1
    34.2
    1.3
    3.4
    0.0
    0.3
    0.05
      ketchup
    2 oz
    60
    1.0
    14.3
    0.2
    12.4
    0.5
    0.9
    0.0
    0.05
    0.04
      Italian bread
    2 oz
    156
    5.1
    32.0
    1.0
    9.4
    1.5
    0.9
    0.0
    0.23
    0.13
      light beer
    12 oz
    144
    0.9
    13.2
    0.0
    16.8
    0.15
    0.75
    0.0
    0.03
    0.09
      Coca Cola
    20 oz
    250
    0.0
    67.5
    0.0
    14.0
    0.2
    0.0
    0.0
    0.0
    0.0

    Snack
      frozen yogurt-Stucchi’s Coffee Cookie
    0.5 cup
    210
    5.0
    39.0
    4.0
    180.0
    0.4
    1.0
    10.0
    0.04
    0.05

    Daily Total
    3708.5
    108.3
    778.3
    67.1
    1675.5
    20.17
    30.65
    83.8
    2.65
    3.96


Table 3. Daily and Average Daily Summary of Caloric Intake, Nutrients, and Energy Expenditure
Day
kcal*
Protein
g/kg
CHO*
g
Fat*
g
Ca2+
mg
Fe2+
mg
Fiber*
g
Cholesterol*
mg
B1
mg
B2
mg
TEE
kcal
l DIT
kcal
1
2
3
Three Day
Total
Average Daily
Value**

    *Use the following calorific transformations to convert your average daily grams of carbohydrate (CHO), fat, and protein to average daily calories:

1 g CHO = 4 kcal
1 g Fat = 9 kcal
1 g Protein = 4 kcal

    **The Average Daily Value is used to determine the percent of the RDA for your graph. See Table 2 for sample calculations. Figure 1 is a bar graph depicting the nutrient values as a percent of the average or recommended value for each item.

Table 4. RDA values for selected nutrients including sample computations for deriving the percent of RDA from your dietary records. Each of the values listed in the tables are 100% values for purposes of graphing your dietary survey. Recommended Dietary Allowances, Revised - 1989. (Source: Food and Nutrition Board, Nat. Acad. of Sci., Nat. Res. Council, Washington, D.C.)

MEN
Age

kcal*

Protein
g/kg

Ca2+
mg

Fe2+
mg

Fiber*
g

Cholesterol*
mg

Thiamin
mg

Riboflavin
mg
19-22
3000
0.8
 1200
10
30
300
1.5
1.7
23-50
2700
0.8
 800
10
30
300
1.5
 1.7

WOMEN
Age

kcal*

Protein
g/kg

Ca2+
mg

Fe2+
mg

Fiber*
g

Cholesterol*
mg

Thiamin
mg

Riboflavin
mg
19-22
2100
0.8
1200
15
30
300
1.1
1.3
23-50
2000
0.8
800
15
30
300
1.1
1.3

*There is no RDA for daily caloric intake or for the intake of fiber or cholesterol. Value for caloric intake represents an average for adult Americans while fiber and cholesterol values are recommended as being prudent for maintaining good health.

 

THE RDA

The following table is provided for your information.

Recommended Intakes For Individuals. Values for selected nutrients including sample computations for deriving the percent of RDA from your dietary records. Each of the values listed in the tables are 100% values for purposes of graphing your dietary survey. Recommended Dietary Allowances, Revised - 1999. (Source: Food and Nutrition Board, Nat. Acad. of Sci., Nat. Res. Council, Washington, D.C.)
Life Stage Group
Calcium

(mg/d)
Phosphorus

(mg/d)
Magnesium

(mg/d)
Vit D

(µg/d)a,b
Fluoride

(mg/d)
Thiamin

(mg/d)
Riboflavin

(mg/d)
Niacin

(mg/d)
Vit B6

(mg/)d
Folate

(µg/d)
Vit-Bl2

(µg/d)
Pantothenic Acid (mg/d)
Biotin

(µg/d)
Choline

(mg/d)e
Infants
0–6mo
210*
100*
30*
5*
0.01*
0.2*
03*
2*
0.1*
65*
04*
1.7*
5*
125*
7–l2mo
270*
275*
75*
5*
0.5*
0.3*
04*
4*
0.3*
80*
0.5*
1.8*
6*
150*
Children
1–3y
500*
460
80
5*
0.7*
0.5
0.5
6
0.5
150
0.9
2*
8*
200*
4–8y
800
500
800*
130
5*
1*
0.6
0.6
8
0.6
200
1.2
3*
250
Males
9–13y
1,300*
1,250
240
5*
2*
0.9
0.9
12
1.0
300
1.8
4*
20*
375*
14–18y
1,300*
1,250
410
5*
3*
1.2
1.3
16
1.3
400
2.4
5*
25*
550*
19–30y
1,000*
700
400
5*
4*
1.2
1.3
16
1.3
400
2.4
5*
30*
550*
31–50y
1,000*
700
420
5*
4*
1.2
1.3
16
1.3
400
2.4
5*
30*
550*
51–70y
1,200*
700
420
10*
4*
1.2
1.3
16
1.7
400
2.4f
5*
30*
550*
>70y
1,200*
700
420
15*
4*
1.2
1.3
16
1.7
400
2.4f
5*
30*
550*
Females
9–13y
1,300*
1,250
240
5*
2*
0.9
0.9
12
1.0
300
1.8
4*
20*
375*
14–18y
1,300*
1,250
360
5*
3*
1.0
1.0
14
1.2
400g
2.4
5*
25*
400*
19–30y
1,000*
700
310
5*
3*
1.1
1.1
14
1.3
400g
2.4
5*
30*
425*
31–50y
1,000*
700
320
5*
3*
1.1
1.1
14
1.3
400g
2.4
5*
30*
425*
51–70y
1,200*
700
320
10*
3*
1.1
1.1
14
1.5
400
2.4f
5*
30*.
425*
>70y
1,200*
700
320
15*
3*
1.1
1.1
14
1.5
400
2.4f
5*
30*
425*
Pregnancy
18y
1,300*
1,250
400
5*
3*
1.4
1.4
18
1.9
600h
2.6
6*
30*
450*
19–30 y
1,000*
700
350
5*
3*
1.4
1.4
18
1.9
600h
2.6
6*
30*
450*
31–50y
1,000*
700
360
5*
3*
1.4
1.4
18
1.9
600h
2.6
6*
30*
450*
Lactation
18 y
1,300*
1,250
360
5*
3*
1.5
1.6
17
2.0
500
2.8
7*
35*
550*
19–30y
1,000*
700
310
5*
3*
1.5
1.6
17
2.0
500
2.8
7*
35*
550*
31–50y
1,000*
700
320
5*
3*
1.5
1.6
17
2.0
500
2.8
7*
35*
550*
NOTE: This table presents Recommended Dietary Allowances (RDAs) in bold type and Adequate Intakes (AIs) in ordinary type followed by an asterisk (*). RDAs and Als may both be used as goals for individual intake. RDAs are set to meet the needs of almost all (97 to 98 percent) individuals in a group. For healthy breastfed infants, the Al is the mean intake. The Al for other life stage and gender groups is believed to cover needs of all individuals in the group, but lack of data or uncertainty in the data prevent being able to specify with confidence the percentage of individuals covered by this intake.
  • a As cholecalcitcrol. 1 µg cholecalciferol = 40 IU vitamin D
  • b In the absence of adequate exposure to sunlight
  • c As niacin equivalents (NE). I mg of niacin = 60 mg of tryptophan; 0 6 months = preformed niacin (not NE).
  • d As dietary folate equivalents (DFE). I DFE = l µg food folate = 0.6 µg of folic acid from fortified food or as a supplement consumed with food = 0.S µg of a supplement taken on an empty stomach.
  • e Although Als have been set for choline, there are too few data to assess whether a dietary supply of choline is needed at all stages of the life cycle, and it may be that the choline requirement can be met by endogenous synthesis at some of these stages.
  • f Because 10 to 30 percent of older people may malabsorb food-bound B12, it is advisable for those older than 50 years to meet their RDA mainly by consuming foods fort)fied with B12 or a supplement containing B12.
  • g In view of evidence linking folate intake with neural tube defects in the fetus, it is recommended that all women capable of becoming pregnant consume 400 µg from supplements or fort)fied foods in addition to intake of food folate from a varied diet.
  • h It is assumed that women will continue consuming 400 µg from supplements or fortified foods until their pregnancy is confirmed and they enter prenatal care, which ordinarily occurs after the end of the periconceptional period the critical time for formation of the neural tube.
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