24 Hour Diet Recall Laboratory

Directions

1.	Keep a record of everything you eat for 3 days.  Record all foods and beverages you consume, breaking each food item into its component parts (for example, a turkey sandwich would be listed as 2 slices of bread, 3 oz of turkey, 1 tsp of mayonnaise, and so on).  Complete all columns on the 24 Hour Diet Recall worksheets (i.e. food, portion size and number of servings).

2.	Analyze your diet for 3 days using the Nutritional Analysis Program.

How to use the Nutritional Analysis Program

STEP 1:  Type in the following URL address: http://www.nat.uiuc.edu/mainnat.html

STEP 2:  Click “Enter Here”

STEP 3:  Click the “NAT tool version 2.0” button on the menu at the right side of the screen

STEP 4:  Enter your personal information.  Click on the top white pull down menu in this step, hold the mouse button down, and choose your Age and Gender category.

STEP 5:  Select foods to be analyzed 
In order to add a food item to your Personal Diet List (PDL), click the mouse in the white box above the Add Food button and type in the name of the food you wish to add. The Nutrient Analysis Tool will search its extensive database and will return a list of all the food items that match the word or words you typed in. The PDL keeps track of all the foods you add, the serving size and number of servings for each food, and the total gram weight of each food you add. 

When you type in the food and click the “add food” button, you will have several options to choose from. 

When you make your choice of the food, you will be directed to another page that asks for the number of servings and the size of each serving. 

To pick the size of each serving, click the “upside down triangle” next to the serving size and read through all of the lists and pick the best choice of servings. 

When you make your choice of serving size and number of portions, click the “Add this Amount” button. 

Then you will be asked to add another food and go through the same process. When you have added all of your foods, click the “Analyze Food” button. 

On the next page, click the “Display All Nutrients” button. Print this page out.  (Use the print command under the File button at the top of your screen)

Then click the “Display Nutrients for Individual Foods” button Print this page out. (Use the print command under the File button at the top of your screen) 

Click the “NAT tool version 2.0” button on the menu at the left side of the screen and repeat process for day 2 of your analysis and then repeat the process for day 3. 

STEP 5:  Please copy your result tables to a word document.  Use the tables to determine the total kilocalories and the percentages of fat, carbohydrates and protein that you consume each day.  

STEP 6:  How to understand the tables.

The table under the analysis of results will give you the information needed to complete the lab. Take the calories from the table. Calories are the same
as total kcals or kilocalories. Record that number on the data table. Notice that the nutritional analysis tool program gives you grams of protein, grams of fat and grams of carbohydrate for each day. You need to convert grams to calories by multiplying by the conversion factor for each nutrient.
Here are the conversion factors. 
Fat 9 cal/g 
Protein 4 cal/g 
Carbohydrate 4 cal/g. 
Once your convert grams to calories then you need to find % carb, % fat and % protein that you took in that day. Take total calories of fat and divide by total calories for the day, total calories of protein and divide by total calories for the day, total calories of carbohydrate and divide by total calories for the day. Complete the rest of the lab. 

Results:

Data

Day	Total 
Kcals	% Carbohydrate
Carb Kcals/ Total Kcals	% Fat
Fat Kcals/ Total Kcals	% Protein
Protein Kcals/ Total Kcals	
1
					
2
					
3

Three Day Average

Total Kcals on Day 1 + Day 2 + Day 3 / 3 = _____________ Total Kcals

Kcals from carbohydrate on Day 1 + Day 2 + Day 3 / 3 = _____________  %Carb

Kcals from fat on Day 1 + Day 2 + Day 3 / 3 = _____________  % Fat

Kcals from protein on Day 1 + Day 2 + Day 3 / 3 = _____________  % Protein

Questions:

1.  Did you consume at least 2,000 kilocalories a day to meet your energy needs?

Answer:

2.  Compare your values for % carbohydrate, % fat, and % protein with the levels to the Acceptable Macronutrient Distribution Range (i.e. % carbohydrate 45-65%, 
 fat 20-35% and % protein 10-35%).

Nutrient 	%	Under, on target or above dietary guidelines	
Carbohyrdrate		
	
Fat		
	
Protein		

24 Hour Diet Recall Worksheet- Day 1

Food 	Portion Size	Number of Servings	

			

			

			

			

			

			

			

			

			

24 Hour Diet Recall Worksheet- Day 2

Food 	Portion Size	Number of Servings	

			

			

			

			

			

			

			

			

			

24 Hour Diet Recall Worksheet- Day 3

Food 	Portion Size	Number of Servings