Track diet and activity for any 3 days in DIET AND WELLNESS PLUS
Based on the report ( do not rewrite the questions)
Which of the days did you eat the healthiest (use nutrient results to justify your answer)? (1 point)
What circumstances helped you eat health? What circumstance prevented you or could have prevented you from eating healthy? (1 point).
a). List ALL micronutrient (vitamins and minerals) that were less than the DRI (excluding sodium)–
b). list SIX foods high in the corresponding micronutrients that you are low in (some foods may have more than one micronutrient)
c). write what changes could you make to improve the quality of your dietary intake to incorporate these food (how you would get the food, amounts, meal/snacks you could incorporate them, cooking method) Be specific.
(3 points)
4. What improvements could you make in your diet to meet the recommended percentages of carbohydrates, proteins, and fats? (1 point)
5. Sodium and saturated fat can be below the limits, but fiber should be at or higher than the limit. Discuss what changes you can make to reduce sodium and saturated fat and increase fiber in your diet by substituting foods you reported (2 points).
6. What changes could you make to reduce added sugar using food you usually eat? If your added sugar is within the limit, explain if tracking your meals helped or if you always eat this way (1 point).
7. List THREE micronutrients that you are below. Provide foods that have these micronutrients. Discuss specific changes that you could make such as replacing healthy options, how much, and when you would eat these foods (3 points)
8. Be specific, select ONE problem in your diet and explain the following (4 points):
a). Identify the problem you have found in your dietary intake. Give the evidence (i.e., %DRI) you found in your diet analysis that indicates this is a problem. (1 point)
b). Explain why this dietary problem is important for you to change (i.e., What are the potential long term health effects of this problem if it continues? Given your family history of certain chronic diseases how will this problem affect your health? etc.) (2 points)
c). How can you change your current diet based on information you learned doing this assignment? (1 point)
9. Think about all that you have learned in this class about the nutrients and the foods they are found in, as well as, other factors that are important to good nutrition. Use this information to discuss what you have discovered about your diet and what you plan to change. Please be specific i.e., how much milk do you need to add to meet your calcium DRI?) and realistic (i.e., to lower your sodium intake are you really going to stop using table salt?). Take into consideration what you really can do (or will do) to change your diet (2 points)
10. Answer the following based on your calories consumed and calories burned (energy balance) and activities (2 points).
a) What would you expect to happen to your weight if you eat at the level of your dietary analysis?
b) How did your calorie/energy intake compare with your actual needs (include energy expenditure)?
c) What would you have to do if you wanted to maintain your weight?
d) What factors could prevent you from expanding your overall fitness? What circumstances could help you expand your fitness?
