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NutritionLogandGoal11111 - Sleep Eat& Exercise Nutrition...

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Unformatted text preview: Sleep, Eat & Exercise: Nutrition Log & Goal Assignment 11/09/2011 0:10 am Name: afaf bennani This assignment consists of multiple components and is worth a total of 20 points. Portion Size Quiz Click on this link and take the short quiz: http://www.shapeup.org/tutorial/portion_2008/portion3.php. 1. How did you do on the quiz (e.g. how many of the questions did you answer correctly vs. incorrectly)? What particular food groups/portion sizes surprised you, if any, and why? (1 pt) I did not hve a score I ahd a technical issue with it, but for the answers thar were saved I got 7 over 7. There is not a particular food grou that surpised me because I learned these info in my nutrition class in high school Nutrition Log Record your food and beverage intake for a minimum of four days – Saturday, Sunday, and two weekdays of your choice (2 pts per day). Note: recording more than 4 days is optional but recommended. Record everything you eat and drink (i.e. meals and everything in between). Don’t forget to include beverages and things you eat on the go. Record the time that you consumed the food or drink and consider your hunger level, mood, and environment. For example, are you at a social gathering, alone in your room, or rushing to class? Are you hungry? Bored? Etc. For each item, record the number of servings of the appropriate food group(s). Use the following as a guide: a. Grains (note whether white, brown, whole wheat, etc.) • 1 slice bread (note: an english muffin = 2 servings, a large bagel = 4 servings) • 1 cup dry cereal • ½ cup cooked rice, pasta, or cereal 1 • 5 crackers b. Vegetables • 1 cup raw or cooked broccoli, cauliflower, carrots, etc. • 2 cups raw or 1 cup cooked leafy greens c. Fruits • 1 cup sliced, chopped, or cut‐up fruit • 1 large piece of fruit (about the size of a tennis ball) • 8 large strawberries, 32 seedless grapes • 1 cup (8 oz.) fruit juice (note whether 100%) d. Dairy (note whether non‐fat, whole, 1 or 2%, etc.) • 1 cup (8 oz.) milk or yogurt • 1.5 oz. natural cheese (about the size of 4 stacked dice) or 2 oz. processed cheese e. Meat, poultry, fish, beans, eggs, nuts, tofu, etc. (record in ounces) • 1 small steak, hamburger, or chicken breast (about the size of a deck of cards) or 1 can tuna = about 3 oz. • 1 slice sandwich meat, 1 egg, 1 Tbsp peanut butter = 1 oz. • ¼ cup cooked dry beans or lentils = 1 oz. • ½ oz. nuts or seeds (about ¼ cup or handful) = 1 oz. f. Water (record in ounces) g. Other, e.g. salad dressing, chips, candy, candy bars, soda, coffee drinks, alcohol (record as number of servings) Note: You can download a sample nutrition log from the “Nutrition Log & Goal” assignment instructions on the course site. Day of Time the of Day Week Location, Mood, Hunger level, whom you were with, what you were doing, etc. Food and/or Drink & Amount Meat, etc. (oz.) Grain Fruit Veg 3 Water (oz.) Other 1fruit Dairy 1 cubp 1 a coke as a drink 2 Day of Time the of Day Week Location, Mood, Hunger level, whom you were with, what you were doing, etc. Food and/or Drink & Amount Meat, etc. (oz.) Grain Fruit Veg Dairy Water (oz.) Other 3 Day of Time the of Day Week Mond 9am ay Mond 12p ay m Mond 8pm ay Tues 7am day Tues 1PM day tuesd 8pm at Location, Mood, Hunger level, whom you were with, what you were doing, etc. Food and/or Drink & Amount Meat, etc. (oz.) Grain home, relax, by my self a cup of mil with kellog's cereal. 1 apple Mcdolad, by myself, in 1 cheezburger, 1 medium fries, 1 hurry medium coke and an apple pie and 16 oz of warwe home, very hungry home, relax, by my self some chocolate, a cup of mil with kellog's cereal. 1 apple Coffman, hungry and angry, eat quickly 1 apple, and half a subway tuna sandwish 1 hot chocolate milk coffman, with a friend, relax 2 mac and cheese bags already made and one slice of vegetarian pizza already made and 16 oz of water Veg 3 Other 1 0.5 1 0 1 1 2 16 1 1 1 1.5 1.5 Water (oz.) 1 cup 1 0 Dairy 1 cup 1 fruit 3/4 cup whole weat pasta, 1/2 cup of alfredo sauce, 1 cup of corn and 1 cup of milk with chocolate Fruit 1 1 1 coke as a drink some alfredo sauce kitkat 2 oz of milk chocolate chocolate 1 oz 16 4 Day of Time the of Day Week Satur 1PM day satur 9pm day Location, Mood, Hunger level, whom you were with, what you were doing, etc. Food and/or Drink & Amount sund ay 7pm 3 2 Dairy 0 Water (oz.) Other 1 0 1/2Tmayonai se 2 1 0 5 1 1 mac and cheeze and 1 apple Veg 2 1 cup of milk 1 banana, 1 pieace of whole weat bread with peanut butter relax, at the library Fruit 1.5 2 bowl of kellog's cereal, 1 big plate of salad ( lettuce, tomatos, ad corn ) with mayonaise Sund 2 pm stressed, my home, eat quickly ay home made dish, 2 ounces of chicken and 2/4 cup of rice, and 2 pieces of water melon my aunt;s housse, happy Grain My aunt's house, with family member, relax Meat, etc. (oz.) 1 T peanut butter 1 1 5 Type additional intake below if necessary: 2. Calculate at the end of the week: (1 pt) a. Average servings of Grains per day: 1.5 i. Approximate proportion that were whole grains: 1 b. Average servings of Vegetables per day: 2 c. Average servings of Fruits per day: 2 d. Average servings of Dairy per day: 2 i. Approximate proportion that were non‐ or low‐fat: 1 e. Average ounces of Meat, etc. per day: 1.5 i. Approximate proportion that were lean or plant‐based: 0 f. Average ounces of Water per day: 8 g. Proportion of days that you ate breakfast: everyday 6 A nalysis Questions Review your activity log and then answer the following questions. Be sure to carefully read and fully answer each question; some questions contain multiple components. Demonstrate critical thinking and effort in your answers. Write clearly; complete sentences, accurate spelling, and proper grammar and punctuation are expected. 3. What types of “other” foods and beverages did you consume on the days that you logged your nutritional intake? (e.g. sugar‐ sweetened beverages, candy, chips, alcohol, etc.) About how often did you consume each of these things? (1/2 pt) Milk chocolate, mayonnaise peanut butter, 4. How did your water intake compare to your intake of other beverages? (1/2 pt) really low I dont drink that much of water except some days. 5. Was there much variety in the types of food that you ate? In other words, did you include multiple food groups with each meal? Further, do you tend to eat a variety of foods from within each of the food groups, or do you typically eat the same things over and over again? Consider potential reasons for why you do or don’t get much variety in your diet, and explain. (1 pt) yes, I do try to eat a variety of food, but I tend to eat the same thing over and over when I ran out of time to do groceries. 7 6. If you did not complete the BMI, BMR, and Daily Needs Calculator interaction within the course lessons and don’t already know your recommended daily intake level, go to http://www.choosemyplate.gov/myplate/index.aspx. Enter your age, sex, weight, height, and general activity level. Click the SUBMIT button. Your personalized plan, with daily serving recommendations for each of the food groups, will come up on the next page. Consider the number of servings that are recommended for each food group for someone your age, gender, size, and activity level. Compare and contrast your food and beverage intake to the recommended values: a. For which food groups, if any, did you meet the recommendations? (1/2 pt) b. For which food groups, if any, did you NOT meet the recommendations? For each of these groups, is your intake above or below the recommendation? Why; what’s challenging? (1 pt) 8 7. Discuss whether or not your food and beverage intake patterns are generally consistent and explain why. Do you tend to eat at regular intervals (e.g. every few hours) throughout the day or do you often skip meals and go for long periods of time without eating? What do you notice with regards to time, class or work schedule, location, hunger, mood, social activities, sleep and physical activity patterns, etc.? (1 pt) My food and beverage are nort really consistent because of my problem of time management, when I am in hurry I eat out quickly or buy a pack of mac and cheeze. I skip meals sometimes when I have homework not finished. When I eat quickly in a stressed mood it does not help my mood get better but it worsen it. My most relaxed meal are when I eat in a table with family and take my time to do so. 8. Do you generally pay attention to your hunger and satiety cues and eat according to them, or do you tend to ignore them? Consider potential reasons why (e.g. certain times of day, situations, locations, people, etc.), and explain. What do you think you could do to become more tuned into your hunger and satiety cues? How might these strategies help you avoid under‐ or over‐ eating? (1 pt) I do pay attention to my hunger. Some days when I skip meals lik lunch time meal and get to eat later in the day, I am very hungry so I eat more than usually since I skipped a meal earlier. What could help me pay attention to my hunger is sharing my thought with a friend. Trying to eat with somebody I know well who watches me and i could watch can help to avoid under or over eating. S MART Nutrition Goal Reflect on your previous nutrition log, your answers to the analysis questions, and what you’ve learned from the course lessons. Think about what you are already doing well vs. what you could improve with regards to your nutritional intake. You might be able to identify a lot of things that you could improve, but for the purpose of this assignment, focus on one thing that you will work on over the next week. Read through the instructions below, and then answer each of the questions that follow. 9 Your goal should be somewhat challenging. For example, if you already eat several servings of vegetables most days, then setting a goal of getting at least 3 cups of vegetables every day would not be appropriate. Instead it might make sense for you to work toward eating a wider variety of vegetables instead of the same ones all of the time. Other examples of nutrition‐related goals might be to eat breakfast every day, try a new whole food (i.e. whole grain, fruit, or vegetable) every day this week, or to eat a fruit and/or vegetable with every meal or snack throughout the day. You might also consider setting a goal to decrease the amount of soda or fast food that you consume. While your goal should challenge you, it should also be something that is attainable. For example, if you never eat breakfast, it might be hard for you to suddenly start making and sitting down for an elaborate breakfast every day. Setting a goal of eating breakfast at least three days a week might be a good start, and then you could gradually work toward every day from there, or you could set a goal of having breakfast bars on hand to take with you if time is the issue. Cereal is a pretty quick option, too. For this assignment, think about setting a short‐term goal that you can focus on and try to accomplish within one‐two weeks. Keep in mind that your goal should be realistic for your life. Consider your schedule, your budget, how much space you have to store food, etc. For example, if you live in the dorms and have a meal plan that you’ve already paid for, it probably won’t make sense to set a goal of cooking dinner every night. Instead, it would make more sense to set a goal that focuses on the choices that you’ll make in the dining hall. Finally, your goal should be written in specific and measurable terms. For example, you might try to eat at least one cup of fruit per day or limit yourself to no more than one 12 oz. soda per day. Note: “Eat more vegetables,” is not specific and measurable. Once you set a goal, you need to think about the action steps that you will need to take to achieve your goal. For example, if your goal is to eat three meals throughout the day instead of skipping meals, then consider how you might need to alter the way you spend your time throughout the day and evening in order to make that happen: Will you have to get up earlier to make time for breakfast? Will you have to pack a lunch? Will you schedule a time to have dinner with friends or roommates? Your action steps should outline what you need to do and maybe even what you need to avoid or stop doing in order to make your goal a reality. You should also identify any special equipment or supplies you will need to achieve your goal, and if so, where/how you might get them. For example, when will you buy groceries, and what types of things will you need to be sure to buy? Eliciting a support person or system can go a long way toward helping you meet your goals. Let friends, roommates, and/or family members know what your goals are and why they’re important to you. Ask them to support you and let them know how you want to be supported. For example, maybe you’d like your roommate to cook dinner with you a few nights a week. Try to think about what would be helpful for you, and then communicate that to your support person(s). 10 Anytime you’re working toward a goal, it’s important to monitor your progress. This will help you determine what is or isn’t working for you and identify changes that you might need to make. For example, if your goal is to drink a certain amount of water each day, then keeping track of how many ounces you have each day on a calendar could help you keep track of your progress toward meeting that goal. If you look back on the previous week and notice that you met your goal only a few of the days, then you can consider what factors might have prevented you from meeting it the other days. For example, what was your schedule like those days? Did you forget to take a water bottle with you? Answer the following questions to set your SMART nutrition goal. As in the Analysis section above, proper college‐level writing is expected. 9. What is your SMART nutrition goal? (Hint: make sure it’s specific, measurable, attainable, realistic, and time‐based). (1 pt) My smart nutrion goal is eating out less than 3 times a week and eat at least 2 fruit/ vegetable a day; 10. Why is it important to you to meet this goal? (Note: it is not sufficient to simply say that it’s important because it will improve your health. Be specific. For example, how will it improve your health, quality of life, etc., and why is this important?) (1 pt) It is important because It weill help me be healthy, save money, stay fit and away from calories so it may help me lose some weight by eating in. 11. What action steps do you need to take to achieve this goal? Be specific. (1 pt) Reporting my eating habits to my aunt who is like a close friend to me may help me. 11 12. Who will you ask to support you in working toward this goal, and how could s/he (or they) be helpful? Again, be specific. (1 pt) it will help me stay up to date with my eating habbits, talking to somebody I am close to it's like talking and advising myself. 13. How will you monitor/track your progress? Check all that apply: (1/2 pt) Marking a calendar Logging in a notebook or journal Other – Specify below: Type any additional comments you may have below: 12 ...
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