/50 marks
Answer the following questions according to information from your handwritten food record and computer analysis. Your answers to Part 3 need to be typed, double spaced with 12-point font. You do not need to type out entire questions a Part & Question number will suffice (see last page for Eg.). A. Written Food Record: (6.5 marks) 1. (1.5) Reflect back on your eating: What were your 3 most common reasons for eating? 2. In order to find out what foods you depend on for nutrients, answer the following: a. (1) Is there 1 food you ate every day? b. (1) What nutritional value (the 6 nutrients discussed in class) did it provide? 3. In order to find out if you are getting enough fluids, answer the following: a. (1) Approximately how many cups/ounces of beverages did you drink each day? c. (1) How many ounces of fluids do YOU need each day? (weight (lbs) divided by 2 = oz of beverages/day note: there are 6oz in 1 cup). d. (1) Do you consume enough fluids (water, juice, tea, etc) to stay hydrated? B. Calories & Exercise (7 marks) Look at your Calories Report to answer the following questions: 1. (1) How many calories are required by your body to function at a metabolic level (Hint: You will find this on your calories report graph, as the planned calories value). 2. (1) Approximately how many calories are you consuming on a daily basis? (Note: add up the total amount of calories consumed on each day, then divide it by 3 the # of days to find the average). 3. (2) Is this number higher or lower than your recommended daily calorie intake, according to fitday.com? By how much? (Note: You will find this number in your weight log or your calories report under planned calories) 4. (1) Keeping in mind that 3500 calories over your recommended daily calorie intake will result in a 1 lb. weight gain, while 3500 will result in a 1 lb. weight loss, how long will it take you to gain/lose 1 lb. based on your 3-day diet? 5. (1) In general, how does exercise impact the amount of calories you can consume in a day? 6. (1) For the day you were most physically active, calculate the amount of extra calories you were able to consume due to your average daily physical activity (on your calories report calories burned planned calories). C. Computer Analysis/Carbohydrates, Fat and Protein (11.5 marks) Look at the pie chart in the Calories report, & your food record to answer the following questions. 1. To examine the Protein content in your diet, answer the following: a. (0.5) What % of calories comes from protein? b. (0.5) Are you getting the right % of protein in your diet? (Protein should = 10-30% of diet) c. (0.5) Are you high, low or just right? d. (1) Did the majority of your protein came from plant or animal sources? (See food record) e. (1.5) Name 3 foods from your diet that are good sources of protein (Hint: Click on the food items in your fitday food log to view their nutritional information). 2. To examine the Fat content in your diet, answer the following: a. (0.5) What % of calories comes from fat? b. (0.5) Are you getting the right % of fat in your diet? (Fat should make up 25-35% of diet) c. (0.5) Are you high, low or just right? d. (0.5) What % of calories comes from saturated fat? e. (0.5) The recommendation is to consume no more than 10% of calories from saturated fat. Is your saturated fat intake above the recommendations? f. (1) Name 1 benefit of healthy (unsaturated) fats (Hint: you may need to internet search) 4
3. To examine the Carbohydrate content in your diet, answer the following: a. (0.5) What % of your calories comes from carbohydrates? b. (0.5) How does this compare to the recommendations (45-65%)? c. (1) On average, how many grams of fiber did you eat? d. (1) How does this compare to the recommendation for fiber (25g for women, 35g for men)? e. (1) Name 2 foods from your diet that are good sources of fiber. C. Computer Analysis/Vitamins and Minerals (11 marks) Look at your Nutrient as % RDA report (graph) to answer the following questions. 1. Vitamins and Minerals: a. (2) Are there any nutrient intakes that are above 100% of the RDA? Name 2-3. b. (3) What are some foods you are eating that are good sources of these nutrients? c. (2) Are there any nutrient intakes that are below 75% of the RDA? Name them. d. (3) If so, please choose min. 3 nutrients your diet is low in and name 2-3 foods you would consider eating that are good sources of these nutrients. 2. Supplements: a. (1) Do you take supplements that includes nutrients youre deficient (dont have enough) in? b. (1) What would you prefer: taking a supplement or increasing food intakes? Explain. D. Your Perspective: (14 marks) 1. (2) What was most surprising about your diet analysis (1 thing)? 2. (4) Describe 2 ways that your eating habits promote your health. Explain the benefits. 3. (2) Describe 2 ways that your eating habits arent promoting your health. a. (1) How would you benefit from changing this? b. (5) How might you go about modifying your diet to make it healthier? Make at least 5 specific suggestions that you would consider trying. When making suggestions, consider the following: A change in serving size. For example: have 1 candy bar instead of 2, have 4 oz instead of 8 oz of steak Substitution of a healthier food. For example: 1% low fat milk instead of whole milk have broiled salmon instead of deep fried fish sticks Elimination of a food. For example: omit the bag of chips with lunch Addition of a food. For example: add avocado to my salad with dinner
Bonus Question (2 marks): We know that eating less calories than our basic metabolic rate (the minimum amount of calories our body needs to function about 1950 for women, and 2550 for men) results in weight loss so if we are trying to lose weight, we are trying to eat LESS calories than this number. But if we are eating less than our bodies require to function, where is our body getting the extra energy it needs?
NOTE: Make sure your work is stapled, and that your name is on it!