148 Unit 2 Nutrition and Wellness Copyright Goodheart-Willcox Co., Inc. You can use a computer and a spread- sheet program to perform a nutrient analysis. Alternately, you can make a table on paper to calculate an analysis manually. Use an online nutrient database to find each food in your menus. Reliable diet analysis websites are also available to help you evaluate menu plans. In either case, note the amounts of nutrients supplied by your menus. Then compare these nutrient totals with the DRIs for your sex and age group. What if your comparison shows your menu plans are low in some nutrients? You can refer to Chapters 6 and 7 to help you identify food sources of needed nutrients. Then you can add these sources to your menu plans. Recommended Daily Intakes* Calorie Level 1,800 2,000 2,200 2,400 2,600 2,800 3,000 3,200 Grains 6 oz.-eq. 6 oz.-eq. 7 oz.-eq. 8 oz.-eq. 9 oz.-eq. 10 oz.-eq. 10 oz.-eq. 10 oz.-eq. Vegetables 2.5 c. 2.5 c. 3 c. 3 c. 3.5 c. 3.5 c. 4 c. 4 c. Fruits 1.5 c. 2 c. 2 c. 2 c. 2 c. 2.5 c. 2.5 c. 2.5 c. Dairy 3 c. 3 c. 3 c. 3 c. 3 c. 3 c. 3 c. 3 c. Protein Foods 5 oz.-eq. 5.5 oz.-eq. 6 oz.-eq. 6.5 oz.-eq. 6.5 oz.-eq. 7 oz.-eq. 7 oz.-eq. 7 oz.-eq. Oils 5 tsp. 6 tsp. 6 tsp. 7 tsp. 7 tsp. 8 tsp. 10 tsp. 11 tsp. *Food group amounts are shown in cup (c.) or ounce-equivalents (oz. eq.). Oils are shown in teaspoons (tsp.). Figure 8.10 MyPlate is intended to help each person choose the types and amounts of foods that are right for him or her. U.S. Consumption in Relation to MyPlate Food Group Recommendations, 2011 MyPlate recommendations1 140 Percent Note: Rice data were discontinued and thus are not included in the grains group. 1Based on a 2,000-calorie diet. Source: USDA, Economic Research Service, Loss-Adjusted Food Availability Data. Data as of February 2013. 120 100 80 60 40 20 Meat Grains Vegetables Dairy Fruit 0 Figure 8.11 This graph shows that U.S. citizens are eating about 133% of the recommended amounts of meat and about 118% of the recommended amounts for grains. According to this graph, roughly what percent of the recommended amounts of vegetables are U.S. citizens consuming?