7. Food Label Worksheet

What is your food product? - McDonald's Big Mac Burger

1. What is the serving size? - 219grams
2. How many servings per container? - 1
3. How many calories per serving? - 560 kcal
4. How many calories are from fat? - 270 kcal are from fat
5. What percentage of each serving’s calories comes from fat? - 48.2%

6. What is the total fat percentage of your food? - 48.2%
Is this content Low/Moderate/High? - this content is high in fat
7. What is the saturated fat percentage in your food? - 50%
Is this content Low/High? - 50% content of saturated fat is high
8. How much of your diet should come from saturated fats? - 180kcal/2000kcal which is 9%

9. What is the difference between saturated and unsaturated fats? - at room temperature, saturated fats are solid, and the unsaturated fats are liquid

10. What is the percentage cholesterol in your food? - 27%
Is that Low/Moderate/High - very high in cholesterol
11. How much sodium is in your food? - 1010mg, about 42%
Is this content Low/Moderate/High?
12. What is the carbohydrate content of your food? - 47 grams carbohydrates
Is this content Low/Moderate/High? - a bit low
13.What is the sugar content of your food? - 8g
Is this content Low/Moderate/High? - moderate - high
14. Why are sugars not good for you? - sugars can suppress the immune system, produce a significant rise in triglycerides, can cause hypoclycemia, produce acidic stomachs, and also increases cholesterol and can contribute to diabetes.

15. How much fiber is in your food? - 3g
16.Why is fiber good for you? - fiber is good for me because fiber cannot be absorbed by the body. Because fiber can't be absorbed it pushes everything else with in in the intestines and helps our body to clean our intestines. Fiber helps the overall digestion system

17. How much protein is in your food? - 25g
Is this content Low/Moderate/High? - low
18. What is the Vitamin A , Vitamin C, Calcium, and Iron content of your food?
Vit. A - 8%
Vit. C - 2%
Calcium - 25%
Iron - 25%
Are these amounts adequate? - low on Vitamin A and C, moderate on Calcium and Iron

19. Overall, what would you say is the nutritional value of your food? Is it good for you? Why or why not?

-I think the nutrition value of McDonald's Bic Mac isn't very good for me. The ideal nutrition is 40% carbohydrates, 30% fat, and 30% protein. Big Mac has 48.2% fat, which exceeds the ideal amount by almost 20%. Also it lacks about 6% of carbohydrates, and 12% of protein. Big Mac also has 1.5grams of trans fat which is the worst type of fat. Although the content balance isn't very great, Big Mac contains many nutrients such as sodium, potassium, vitamin A and C, calcium, and iron. I think it would be ok if I eat Big Macs once in every week or 2. If I eat the Big Mac, the nurient content won't be very good due to the high fat, and the low protein and carbohydrates.

6. Nutrition Analysis

Weekend Calorie






Weekday Nutrition Graph

Weekday Cal. Balance

Weekend Calorie






Weekend Nutrition Graph

Weekend Cal. Balance

Self - Assessment

Weekday

For my diet, I got 31% carbs, 41% fats, and 28% proteins. This shows that my diet is unbalanced and I need to consume more carbohydrates when I need to reduce the levels of fat that I consume. I think that I need to eat more food that contain lots of carbohydrate and eat less food that contains fats. I need eat more food products such as bread and rice which contain lots of carbohydrates but are also low in fat.


I consume most of the nutrients above the average line, but there are some nutrients such as fiber, vitamin c, vitamin d, vitamin e, calcium, and magnesium that I don't consume over the average line. My nutrition level is very how on nutrients such as proteins, vitamin B, selenium, and zink.

Although I lack some nutrients that I should be consuming, my calorie balance is almost same as the calorie I'm burning. The calorie that I consumed was 2616 and the calorie I burned was 2646, so I am not gaining nor losing substantial weight. So, in terms of my calorie balance, I am quite healthy because I consume just the amount of calories that I burn.

Weekend

My weekend diet isn't very different from my weekday diet although there are some differences in the amount of nutrients that I consume. During the weekend, I consumed 35% carbohydrates, 28% fat, and 36% proteins. Compared to the weekday, I consumed more proteins and less fat. For the carbohydrates, I consumed about 4% lower than I should, and for proteins, I conusmed 5% more than I should consume. Therefore, I should eat more food such as rice and bread that contains carbohydrates.

Similar to the weekday, I consumed low on fiber, and the Vitamins. This tells me that I should be eating more food that contain fiber and vitamins such as bananas, apples, and other fruits. If I compare the nurition graph of the weekday and the weekend, they are almost the same, so I can say that I consume similar levels of nutrients despite eating different kinds of foods.

My calorie balance is a little bit different compared to the weekday. I consume 2938 calories when I burned 2646. This tells me that I have gained more calories than the calories that I have gained. But the amount of calories that I gained is only 300 calories, which isn't very big. I think that I am generally healthy in terms of calorie balance because I am able to store the leftover energy for future purposes.

Conclusion

According to the data tables above, I generally consume similar amounts of calories to what I burn. During weekdays, I consumed more fats compared to the average percentage, and during the weekend, I consumed more proteins compared to te average percentage. Although my nutrition balance isn't perfect, I think that I'm pretty healthy because my nutrution balance is balanced between carbohydrates, fats, and proteins. Although I consumed different levels of carbohydrates, fats, and proteins, and nutrients that I take in are almost same.

One thing that I have noticed through this activity is that I do not consume lots of food through breakfast, lunch, and dinner. I also eat plenty of snacks and fruits beside the main 3 meals to keep myself healthy and I think that is the reason why I am able to consume most of the necessary nutrients that I need.