What you are actually being asked to do
Observe and analyse the role daily nutrition plays in your own health. In practice: log for three days, then write 500 words about what the data shows. Everything else is support material.
Step 1 · Log three consecutive days
Record every food and beverage you consume for three consecutive calendar days. The first day begins when you wake up and the third day ends when you go to bed.
Log the details, not just the meal. "Sandwich" is not enough. A usable entry looks like this: one whole wheat pita, three quarters of a cup of lettuce, one tablespoon of mayo, three ounces of sliced turkey, half an ounce of mild cheddar, a quarter of a small tomato, and a quarter of a small pickle.
Enter all of it into the Google Health phone app. The Google Health app is required for these three days even if you track your food in a different app the rest of the time, because it is what feeds your eFit report. It is only three days.
Step 2 · Generate your eFit Nutrition Report
In eFit, open Progress > Nutrition. If your course includes this paper the menu entry is named Nutrition Paper Charts.
The page needs three consecutive days of logged food before it can build your charts. Until then it tells you what is still missing rather than showing an empty report.
Download the report image and insert the complete report into your paper. The rubric gives 10 points for the full report image being present.
Step 3 · Get your DRI targets
Open the USDA DRI Calculator and enter your height, weight, age and activity level. It returns the Dietary Reference Intakes for you specifically, which is what makes the comparison in your paper personal rather than generic.
Step 4 · Compare, and be specific
Your eFit report covers three days. Your DRI targets are per day. Divide your three-day totals by three to get your average day, then compare that average against your targets and state which values fall below, within, or above them.
This is the section students most often lose points on, and almost always for the same reason: comparing a three-day total against a one-day target makes every number look enormous.
Step 5 · Write the paper
500 words minimum, APA 7 format, with a cover page and a references page, saved as one document named with your first and last name. Your paper must contain these five headings, in this order:
- Nutritional Write-Up and Initial Thoughts · how you collected the data, and what you believed about your own eating before you started.
- Personal Consumption Analysis · what the three days actually showed. What surprised you, what habits appeared, whether you exceeded your calorie intake on any day.
- Comparison to DRI Recommendations · your average day against your targets, value by value.
- Your Nutrition Plan · one real change. State what you will change, how often, and how it fits your budget, your schedule and your access to food.
- What I Learned and Concluding Remarks · the biggest lessons, and a close that ties the paper together.
How it is graded
Out of 100 points, with an optional 10 on top:
- Your analysis, 70 points. Initial thoughts 5, consumption analysis 20, DRI comparison 20, your nutrition plan 20, what you learned 5.
- Report and presentation, 30 points. The complete eFit Nutrition Report image 10, organisation, grammar and APA 7 format 10, the 500-word minimum 5, and cover page, references page and correct file name 5.
The AI rule, stated plainly
The reasoning your instructor gives is worth repeating: your brain works like a muscle, and outsourcing the thinking stops the learning. Knowing how to use AI well matters for your career, which is exactly what the extra credit is designed to teach.
Optional extra credit · 10 points
Have Microsoft Copilot draft a meal plan from your own data, then test it. Your grade comes from how hard you push back on it, not from the plan itself.
- Build. On the nutrition report page, use the Download Data for AI (TXT) button and upload that file to Copilot with the prompt your syllabus provides.
- Review. Is it a good plan for you, and could you actually follow it?
- Revise. Change at least one item, and explain why your version works better for you.
- Reflect. Would you follow your revised plan, and do you trust this tool with your nutrition?
Add the section after your references page, using these four headings in this order: My Review, My Revision (a table of three rows: Copilot's item, your change, your reason), My Reflection, and Copilot's Meal Plan pasted in full at the very end.
A weak submission hands back the AI plan barely touched. A strong one tests it against your DRI gaps, your budget, your schedule, your cooking skills and your food access, and names what the AI assumed about you and got wrong.
Check your draft before you submit
eFit has a Written Assignment page that reads a draft you paste in and gives you rubric-based feedback on it. It checks your own writing against the grading rubric and tells you which required sections are thin or missing. It does not write any part of the paper for you, which is what keeps it on the right side of the AI rule.
You get three reviews, so use them on a real draft rather than an outline.
Which tool does what
- Google Health app · you enter your food and drink for three days. You submit nothing from it.
- eFit Nutrition Report · turns that data into your three-day report. You insert the full report image into your paper.
- USDA DRI Calculator · gives you your own daily targets. You use them in your comparison.
- eFit Written Assignment page · checks your draft against the rubric before you turn it in.
- Microsoft Copilot · extra credit only. You submit the prompt, the plan, your revisions and your reflection.