IPHY 3420 DIET AND PHYSICAL ACTIVITY PROJECT
This assignment has the potential to be the most useful, most practical, most eye-opening undertaking of your college
career! I say “
because ultimately it boils down to your degree of motivation and attention to detail. Though
this project may seem overwhelming at first, it’s really not that bad! Please follow the instructions closely.
To provide you with an accurate snapshot of your current nutrition and physical activity status. You will learn
about personal nutrient deficiencies, toxicities, eating behaviors, weight management issues, and your risk for
developing conditions such as diabetes, cardiovascular disease, osteoporosis, and anemia.
Step 1: Record everything you eat and drink for 3 consecutive days.
as your recording days. We all tend to eat and act a bit differently on the
weekends, and that information needs to be averaged into your daily intake.
Please continue to eat normally – you will
be graded on the quality of your diet.
A major source of error
with this sort of project is changing your eating habits when you are asked to write it all down.
Record food data:
Use the Food Intake Log sheets. Feel free to make additional copies if needed.
For greatest accuracy enter individual food items on separate lines.
For example, one sandwich = 2 slices of whole wheat bread, 2 slices of deli turkey, 1 oz of
cheese, 1 oz of tomato, 1 oz of lettuce, 1 tbsp mustard (each on a separate line).
Record brand names if available; it will help you navigate the computer database faster.
Don’t forget the extras like salad dressings, condiments, sugar, cream, etc.
For each meal or snack, record the following information:
1 = not hungry; 3 = hungry; 5 = starving
What was your overall mood while eating?
Happy, sad, angry, depressed, stressed, bored, etc?
Did you eat mindfully (yes or no)?
Eating mindfully means being fully present, aware, and
attentive to all dimensions of eating. It means eating without distraction (no multi-tasking, no
television, no reading, no driving, etc). It means tasting and experiencing every bite of food. It
means that you are in tune with your body’s hunger and satiety cues, eating more when you
are hungry, stopping when you are full. It means being accepting and non-judgmental of both
you and your food… A tall order for sure, but mindful eating is a practice well worth trying.
Record accurate portion sizes:
A major source of error is underestimating energy intake due to inaccurate recall of portion sizes, so
please take care and be realistic.
Record portion sizes in terms of cups, tablespoons, teaspoons, ounces, slices, inches, etc. Do not use
terms like “glass”, “mug”, or “bowl” because not all glasses, mugs and bowls are the same size.