PART I
You are to record your food intake for three days (2 weekdays and 1 day of a weekend).  Remember to record the amounts of each food or beverage consumed.  Remember to record the “extras”.  For example, if you have pancakes, don’t forget to record the butter and syrup.  Include any food or beverages with calories or nutrients.  You need not record water.

Enter you foods in the DINE Healthy software program.  To access the program:

Opening and Creating a File
1. Log on with your user name and password.
2. Click Start – Programs – D Healthy.
3. When the DINE Healthy screen appears click OK and OK again.
4. At this point you may wish to click and drag one of the corners to enlarge the DINE Healthy screen.
5. On the tool bar at the top click File – New.  Then use the mouse to enter your name, sex, age, Ht./Wt., desired wt., and activity level.  Click OK
6. On the next screen, type your name in the “File Name” field (I think there may be an 8 letter limit).

Recording Foods
1. From the tool bar at the top, choose Food – New Record.  Check the date.  You can change the date to reflect your first day and weight fields and click OK
2. You may want to enlarge this screen too.
3. Type in the name of your first Breakfast food.  Then click Search.
4. Select the item closest to your food and click OK.  If you cannot find your exact item, try a different name for it or choose something close.
5. Check the amount to see if you need to increase of decrease it.
6. Click on Add
7. Add your next breakfast food.  When you finish with breakfast change the meal description to lunch etc. until all your foods for the day are entered.
8. When you are ready to start with day two, close the screen and choose Save when prompted.
9. Choose Foods – New Record and enter the date of your second day.  Repeat the process for each of the three days.

Analyzing the Three Days
1. From the tool bar at the top, choose Foods – Analyze.
2. Highlight all three days and click OK.
3. Click OK on the options screen.
4. Print a Graph Analysis AND a DINE Analysis for the three days.  Use these pages to write your summary (Part II).

PART II
Using your Graph Analysis and DINE Analysis printouts from DINE Healthy, prepare a typed analysis of your diet.  Turn in your typed analysis and the DINE Healthy printouts.

1. Was this three-day intake typical for you?  If not why?

2. What was your DINE Score and category for the three days?  (i.e. +6.00,  Good)

3. On the DINE Analysis printout, compare “Your Diet” to the “Ideal Diet” (DINE U.S.) for the following:

a.   Total Calories – What is your average caloric intake for the three days.  What caloric range is recommended?  According to this analysis, should you be losing weight, gaining weight, or staying about the same?  Is this accurate?  If not why?  *Remember that 3500 calories is equal to one pound.

b.   Total Fat – What is your average Total Fat intake for the three days?  What range of Total Fat intake is recommended?  Does this analysis indicate the need to reduce your fat intake?  If so, what kinds of specific changes would you make to reduce fat?

c.   Dietary Fiber – What is your average Dietary Fiber intake for the three days?  What range of Dietary Fiber intake is recommended?  Does this analysis indicate the need to increase your dietary fiber intake?  If so, what kinds of specific changes would you make to increase dietary fiber?  According to our textbook, what are the health benefits of sufficient intakes of soluble and insoluble fiber?

d. Other deficiencies – Are you significantly deficient in any other large or small nutrients?  Females – pay particular attention to calcium.  * Note:  If your caloric intake is much lower than the recommended range, it will be hard to get adequate amounts of nutrients.

4. How would you rate your diet?  What specific changes in food choices or eating patterns would help you to improve your diet?