Step #4.) When you are done looking at “Analyze Your Food Intake” click on “Physical Activity Information” and click on “Standard”. Enter in all the physical activity you performed in the last 24 hours. You might not find the exact form of activity you participated so choose the BEST option. This is at your own discretion. Remember to click on “select duration” to set how long you performed each activity. When you are done click on “Save and Analyze” under “select duration”.
Answer the following questions:
12.) What is the “Physical Activity Assessment” given to you (Your points as well)? Do you think the physical activity you participated in was a good option? (2 pts)
13.) Is this exercise a typical daily occurrence? (2 pts)
14.) How can you work in more exercise into your day? (2 pts)
After analyzing your food and nutrient intake as well as your physical activity level, set some goals for yourself. It is hard to see change without goals.
15.) What are three things you can do to keep you on the right track, nutritionally and physically? (2 pts)
Carli Fish's Beginning Cooking Healthy Lifestyles Assignment (30 points)
A healthy lifestyle is something everyone aims for but it is very hard to obtain. In order to be healthy you need to eat right and exercise. Often we may think we are eating healthy and exercising enough when really change needs to be made. Eating healthy and exercising decreases your risk for heart disease, cancers, depression and other chronic diseases. The purpose of this assignment is to help you analyze and compare your own diet and physical activity practices with what they should be as outlined on mypyramid.gov. After reflecting on the comparison, you will answer a few questions and will be asked to set goals for yourself.
Step #1.) Keep a log of EVERYTHING you eat for a day. Also keep a log on the time you spend in physical activity. Be specific. If you have cereal for breakfast, write down what kind, how much, how much milk and how much sugar if you had any. Very detailed. If you eat a specific brand of food try to write that down as well. If you play basketball for half and hour write it down. Please do not write down only the time you spent participating in physical activity but what you were doing during that time. Keep this log in a safe place. You will not want to loose it. You will need it later on in the assignment.
Step #2.) This is when you are going to submit the data you collected in step #1. In order to do this you will need to create an account on Mypyramid.gov.
Go to http://www.mypyramid.gov/.
Then click on "My pyramid tracker".
Create an account so you can log in.
Once you have made an account and logged in, fill in your daily intake (this is everything you recorded during the day). When you enter the foods you ate make sure to click "serving size" so you can put in how many servings you ate.
When you are done entering your foods click "save and analyze".
Click "Calculate DG Comparisons". This will compare your statistics for that day against what you the Dietary Guidelines recommend you should be getting.
Answer the following questions:
1). How much of the following did you consume? (2 pts)
Grain? _____________6 oz____
Vegetable? _________.30_C___
Fruit?_______________.60 C___
Milk?____________2.7 C_______
Meat and Beans? ___1.8 oz_____
2.) What are the daily recommendations for you in the following: (2 pts)
Grain?___________6__oz___
Vegetable?____2.5___C_____
Fruit?_________2____C____
Milk?__________3____C____
Meat and Beans?____5.5_oz___
3.) What areas did you get too much? Not enough? How can you aim to have a more balanced diet? For example, if you consumed a lot more grains than necessary but not enough milk, what changes could you make to see that you meet the dietary guidelines particular to you? Could you substitute one food item for something better? How could you include more of what you are missing in your meals? (2 pts)
There were not any areas that I got too much. I did not get anywhere close to enough vegetables or fruit. I got pretty close to my suggested milk intake. I also did not get nearly enough meat and beans for the day. In order to improve my intake of fruit I can eat a piece of fruit for breakfast and lunch instead of just dinner. In order to improve my vegetable intake I can plan to eat a healthy salad with carrots, romaine lettuce, celery and green peppers. I do not like meat and beans much but I could increase my meat/bean intake by adding chicken to my salad. It would make it more delicious and it would be good for me.
4.) How much of the following did you consume? (2 pts)
Fat________________23.1%_________
Saturated Fat:______10.1 %________
Cholesterol:_______54 mg__________
Sodium:________1731 mg____________
Oils:____________--____________
Discretionary calories:____--_____
5.) What are the daily recommendations for the following? (2 pts)
Fat:__________20 -35 %______________
Saturated Fat:____less than 10%___________
Cholesterol:______less than 300 mg___________
Sodium:__less than 2300 mg___________________
Oils:__________--______________
Discretionary Calories: ____--____
6.) Did you consume above, below or in between the recommendations for fat, saturated fat and cholesterol? What food that you ate do you think contributed to this? What would be a good substitute for a meal instead of the food item that you ate that contributed to the too high or too low fat, saturated fat and cholesterol levels? If you found yourself within the recommendations for fat, saturated fat and cholesterol, Are the meals you ate typical daily meals? What are strategies you use to insure you eat healthy? (2 pts)
I was pretty much in between all of the recommendations. I probably fall within the recommendations because I did not eat that much today. What I did eat packed a lot of calories and fat but because I did not eat a lot of it I stayed within the recommendations. My saturated fat level is just above the recommendation. The taco bell burrito probably contributed to this. I could instead substitute a salad or a Subway sandwich. This would decrease saturated fat levels. I was mainly within the recommendations. I would say the day was pretty typical. I try to make sure I am not eating too much, to insure I eat healthy. I know sometimes I can overeat when I am bored or just snacking. I really try to portion out what I eat. I think it is really helpful in helping me eat healthy.
Step #3.): When you are done looking at the Daily Recommendations click "Analyze Your Food Intake" then click on "Calculate Nutrient Intakes From Food"
Answer the following Questions:
7.) What was your total calorie intake? What is the recommendation? If you are over your recommendation, what can you cut out of your usual diet or substitute in order to bring it down. If your intake is within the recommendation, how do you plan to keep it that way? What kinds of foods keep calorie levels in a healthy range? (2 pts)
My total calorie intake was 1083 calories when the recommendation is 2053. I plan on keeping it within the recommendation level by eating healthy foods like whole grains and vegetables and fruits. I plan on not eating too many carbohydrates because they bring a lot of calories. I also plan to watch my fat and sugar intakes because they bring a lot of calories. Things like salads, fresh fruits and whole grain pastas and breads are great foods that I can eat to keep my calorie levels in a healthy range. I also need to watch my portions and only eat sweets in moderation.
8.) What was your total protein intake? What is the recommendation? What are some examples of good protein foods? (2 pts)
My protein intake was 54 grams. The recommendation is 46 grams. Some good examples of protein are nuts, legumes and meats like beef, chicken and pork.
9.) What was your carb intake? _____156__grams________ What is the recommendation?______130__grams_______ Are you above or below the recommendation? What contributed to this? What are some examples of carb filled foods? (2 pts)
I am below the recommendation. I am probably below because I did not eat that many carbs. I only had low carb cereal, some fruit and a tortilla. Grains are carb filled. Potatoes, pastas and breads are also great examples of carbohydrate filled foods. Sugar packed food items also usually contain a lot of carbohydrates.
10.) What was your fiber intake? ____13 grams__________ What is the recommendation?_____25 grams__________ Are you above or below the recommendation? What contributed to this? What are some examples of fiber filled foods? (2 pts)
I was above the fiber recommendation. The special K cereal as well as the blueberries probably contributed to this high fiber level. Some good examples of fiber filled foods are whole grains, fruits and soy beans.
11.) Were you within the nutrient intake recommendations? What was an example of one you exceeded? One you did not get enough? What do the nutrients you listed contribute to (for example, good eyesight or immunity) (2 pts)
I was mainly within my nutrient recommendations. One of the nutrients I exceeded was Vitamin A. I did not get enough of Vitamin E. Vitamin A supports vision while Vitamin E acts as an antioxidant.
Step #4.) When you are done looking at “Analyze Your Food Intake” click on “Physical Activity Information” and click on “Standard”. Enter in all the physical activity you performed in the last 24 hours. You might not find the exact form of activity you participated so choose the BEST option. This is at your own discretion. Remember to click on “select duration” to set how long you performed each activity. When you are done click on “Save and Analyze” under “select duration”.
Answer the following questions:
12.) What is the “Physical Activity Assessment” given to you (Your points as well)? Do you think the physical activity you participated in was a good option? (2 pts)
Good. I got 100 points out of 100. I think going on an elliptical as well as walking is a very good form of exercise. They both burn calories and they are very good for your heart. They also help to develop your muscles. If you build more muscles, you burn more calories on a daily basis.
13.) Is this exercise a typical daily occurrence? (2 pts)
This exercise is a typical daily occurrence. I try to exercise every day if possible.
14.) How can you work in more exercise into your day? (2 pts)
Instead of driving to work I could ride my bike or even walk. When I am on campus I can take the stairs instead of the elevator. I can also work in more exercise into my day by spending a little bit more time at the gym or even going on a quick run or jog if I have time.
After analyzing your food and nutrient intake as well as your physical activity level, set some goals for yourself. It is hard to see change without goals.
15.) What are three things you can do to keep you on the right track, nutritionally and physically? (2 pts)
1.) When I go to the grocery store I will try to avoid the sweets isle and instead buy more of the food items that are good for me like whole grains, fruits and vegetables.
2.) I will try to pack lunches instead of buying fast food that is unhealthy for you.
3.) I will also bring my exercise clothes to campus. That way I will not have an excuse to not exercise that day. I will plan time in my schedule to exercise.
