124 Nutrition & Wellness for Life Copyright Goodheart-Willcox Co., Inc. Calculate Manually If you do not have access to diet analysis software, you can analyze your diet yourself. Make a chart with columns for the foods you ate, the calories you con- sumed, and all of the major nutrients. List the foods recorded in your food journal in the first column. Look up each food in the USDA’s Nutritive Value of Foods (see Appendix D). Record the calories and amounts of nutrients supplied by each food in the appropriate columns of your chart. As you complete your chart, remember to think about amounts. Compare the amount of each food you consumed to the amount listed in the USDA’s table. If your amount differs, you will have to adjust the nutrient amounts you list in your chart. For instance, the amount listed in the USDA’s table for milk is 1 cup. If you drank 1½ cups, you will have to multiply the quantity of each nutrient listed for milk by 1½. After you have filled in the information for each food, total the amounts in the nutrient columns. Compare these totals to the RDAs and AIs. To determine the nutrient analysis for one serving of a recipe manually, the procedure is essentially the same with one additional step. The additional step is that you must divide the totals by the number of servings to ascertain the nutrient amount for one serving. Therefore, a nutrient analysis for a Spinach Omelet recipe that yields three servings is calculated as shown in Figure 5.14. Plan Menus Using MyPlate Your diet analysis may show you are eating too much from some of the food groups and not enough from others. Use ChooseMyPlate.gov to plan menus that meet your nutrient needs. Many useful resources including recipes and sample menus can be found under the Popular Topics tab. Sample menus plan for recom- mended amounts of key nutrients and foods from each food group. These menus are appropriate for eating on a budget and include recipe suggestions. USDA Figure 5.14 To calculate the nutrient analysis for one serving of a recipe, you must divide the nutrient totals by the number of servings the recipe yields. Recipe Nutrient Analysis Recipe Nutrient Analysis Spinach Omelet (3 servings) Spinach Omelet (3 servings) Food Amount Calories Protein (g) Fat (g) Carbohy-drate (g) Fiber (g) Sodium (mg) Vitamin D (mcg) Eggs 6 429 37.7 28.5 2.2 0 426 246 Milk, nonfat 3 Tbsp. 17 1.6 0.1 2.3 0 24 22 Butter 1 Tbsp. 100 0 11 0 0 110 2.3 Spinach, fresh, chopped 1½ cup 15 1.5 0 2.3 1.5 48 0 Monterey Jack cheese, low fat ¾ cup 480 42 30 6 0 1,320 0 Nutmeg pinch 0 0 0 0 0 0 0 Total 1,041 82.8 69.6 12.8 1.5 1,928 270.3 Divide by # of servings ÷3 ÷3 ÷3 ÷3 ÷3 ÷3 ÷3 Nutrients per serving 347 27.6 23.2 4.3 0.5 642.7 90.1