NUTR 1100 Summer 2021 Assignment 1 Worksheet PDF

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NUTR 1100- ASSIGNMENT 1 WORKSHEET Assess your eating with Canada’s Food Guide

Complete the food record as per guidelines provided and determine which food groupings (vegetables &fruits, whole grains and protein foods) were included in each meal based on Canada’s Food Guide (2019) and ‘highly processed foods’, and foods that belong to ‘no group’. Answer all related questions. Do not hesitate to ask for help from the instructor, if needed. This assignment is to be completed independently to make it more meaningful for you and achieve the learning outcomes of the course. Based on the instructions provided, use the table below. Day 1, Date: SATURDAY, MAY 22, 2021 (1 point) General activities for the day (regular and if you happened to exercise, include the type of activity, intensity and time): I work on two days Saturday and Sunday in nearby grocery store which is just 2km far from my home so on that day I walk 2km. Moreover, on other days I go for gym in the morning 8am to 9am. (6 points) Complete the table below. The table can be extended to fit in all your meals, snacks and beverages for the day. Completion and accuracy are required for full marks Food Groupings

Time

Foods & Beverages Consumed Amount Vegetables Protein & fruits foods

6:30 AM

OMLET WITH BREAD

6:45 AM COLD COFFEE

70 gm 300 ml

8:00 AM MILK 300 ml CHICKEN CAESAR 10:46 AM WRAP 200 gm 10:50 AM KURKURE 3:00 PM ROTI WITH DAL

500 ml 200 gm

Whole grains

Highly No g processed foods

3:45 PM PEPSI

123 ml

8:00 PM RICE WITH CURRY 300 GM 8:10 PM COCONUT WATER 200 ML

Answer the following questions based on your assessment using Canada’s Food Guide.

1. (4 points) Review the recommendations of the Eat Well Plate of Canada's Food Guide. https://food-guide.canada.ca/en/tips-for-healthy-eating/make-healthy-meals-withthe-eat-well-plate/ Consider the Vegetables and Fruit grouping and one other grouping of your choice specific to the Vegetables & Fruit grouping and one other (Whole grains or Protein Foods) grouping of your choice. Assess how your intake compares with the recommendations in the Eat well plate. You may supplement your answer with an illustration of ‘plate model’ to demonstrate, along with your explanation and description of your assessment.

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Eat Well Plate Recommendations for the Vegetables & Fruit grouping: How did you (or didn’t) meet the recommendations? Provide explanation as to how you did (didn’t) I didn’t meet the recommendation according to Canada food guide because most of my food is proteinaceous than fruits and vegetables because starting from breakfast to dinner, I used protein foods in larger quantity rather than vegetables and fruits.

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Eat Well Plate Recommendations for one other food grouping of your choice: Which food group are you addressing? Did you (or didn’t) meet recommendations? Explain how you did (or didn’t) I am going to address whole grain foods yes I meet the recommendation of Canada food guide because I usually included whole grain foods such as rice, bread and roti in my meals which is whole grain foods so it will make one-quarter of my plate.

2. (5 points) Assess your intake of highly processed foods (foods to limit). Even if you do not eat any highly processed foods, you should still answer the questions with knowledge from the course content. 

How many foods (including beverages) you ate did not fit into the food groupings as per recommendations? What were they? There are 5 items which is not included in any group they are Kurkure, coconut water, Cold coffee, Pepsi and spices in wrap.

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Why do you think these foods are considered highly processed according to CFG? Provide explanation They are highly processed foods because of its excessive sodium,sugars or saturated foods and it is not part of the healthy eating pattern.

3. (6 points) According to CFG, healthy eating is more than just ‘what’ to eat. It is also about being mindful of the way you eat and other eating habits. https://food-guide.canada.ca/en/healthy-eating-recommendations/bemindful-of-your-eating-habits/ Consider your eating habits and based on the information in the above link, comment on the following questions. (You may pick one meal from your 1-day food record to discuss your eating habits) 

Reflect on how, why, where you ate? I always eat foods slowly as per my knowledge I always prefer to eat healthy foods like roti and dal which contain whole wheat with protinesious curry I eat because at this time I usually take my lunch so it is my daily routine I eat with my family.

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Did any of these reasons influence your food choice (what you ate) and how much you ate? Yes definitely when I go to gym it will influence my digestion and I feel hungry on that day after the gym I usually eat more and gym instructor always preger to proteinisious food so after gym I usually prefer egg with milk so on that days I eat more.

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Comment on if you ate alone or if you had your meals alone? Why or why not? Most of the time I usually eat dinner and lunch with my family members because Its our Indian tradition and I follow that but sometimes when I am on work I ate alone.

4. (4 points) Canada’s Food Guide also recommends making healthy beverage choices. https://food-guide.canada.ca/en/healthy-eating-recommendations/make-wateryour-drink-of-choice/ 

How much liquid did you drink on this recorded day? (It is important to answer this in volume- NO CUPS/GLASSES) I drink 3 L of liquid on that day.

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Was your beverage of choice in line with Canada’s Food Guide Recommendations? Yes beverges of mine match with CFG like I always take my water bottle with me I usually add flavored beeries or mango shake on my water apart from that I drink milk two times in the morning and after the the dinner but I also drink caffinted drinks which I drink in limit like once a day.

5. (5 points- 2.5 for each goal) Based on your assessment, set two SMART (Specific, Measurable, Attainable, Realistic, Time-bound) to improve your food choices. Use this checklist to set your goals Make sure your goal is: Specific: When will you start? What will you focus on? How will you do it? Measurable: How often will you do this? How much will you do? What will you track and how? Attainable: What eating habit/food choice will you change? Focus on a behaviour that you can change rather than a feeling or a thought. Realistic: Can you see yourself completing this goal? Be honest! Setting small goals that are achievable is a strong motivator and a positive way for you to track your progress.

Time-bound: How long will it take you to reach your goal?

For eg. “I will work out more” is NOT an example of SMART goal. Instead, “I will go for a 30-minute walk with my friend 3 times this week” is a good example for a SMART goal. Note: Each goal must have all of the five characteristics of a SMART goal and your goal must relate to issues identified in question 1, 2 or 4

Goal 1: I will drink beverges daily about 3L without any caffeinated drinks.

Goal 2: I will include Vegetables and fruits in my daily diet more than protinesious foods I will assure weakly that did I achieve my goal or not.

6. ( 4 points) Reflect on your thoughts completing this assignment. Did anything surprise you about your food record? How was this activity helpful/not helpful Absolutely this activity helps me to make my diet more accurate and nutritious before this activity I thought proteinesious foods is more important than any other foods but I surprised to see that vegetables and fruits is more important than that. This activity helps me to plan my daily diet and how we should eat or foods I also learn about beverges and what we can mix in our beverges....