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Food Journal AssignmentGOAL: The goal of this assignment is for you to reflect on your food choices and analyze the nutritional value of the foods you consume, specially addressing macronutrients (MACROS). Ultimately, this will ensure you are making quality food choices and getting enough of the right types of foods to fuel your body and mind.RESOURCES:Canada’s Food Guide: Fitness Pal (tracker app) (tracker app): 1) Learn about macronutrients and the composition of different foods. 2) Discover your nutrition status by keeping a 5-day food diary 3) Reflect and improve upon your current eating habits by calculating your ‘macros’ and ensuring you are getting enough of the right types of foods for your activity level 4) create a sample meal plan for three days demonstrating your understanding of macronutrients and nutritive food content for active young people.Your grade is based on your ability to: a) to follow all directions and submit the requirements as requested; and b) to synthesize your nutrition knowledge and comment appropriately regarding your eating choices. Your grade IS NOT based on what you eat. See the attached rubric for more details regarding grading.DIRECTIONS: Part 1: Food RecordList everything you eat and drink for five consecutive days, including all beverages (including water), meals and snacksGive your best estimate of how much of a particular food item you ate, including added toppings and condimentsRecord vitamin/mineral supplements or other nutritional supplements you take. These will not be analyzed in the program, but this is for your referenceDo not trust your memory. Record foods as soon after eating as possible rather than at the end of the dayTry to eat what you usually eat. Knowing you have to record your food intake will undoubtedly make some differences in your choices, but keep this change to a minimum. We want this to reflect your regular diet and food choices. You will never be graded on what or how much you eat. We want you to have the information about your current diet and be able to analyze this info.Provide complete information (quantity, style, brand if relevant). This is needed to identify foods properly for the analysis.??List exactly what was in the meal or dish. Examples:?List what was in a tossed salad - romaine lettuce, carrots, onions, type of dressing...List what was on your pizza or hamburger, or in a casserole – cheese,?mushrooms, pepperoni, sauce, etc.NOTE: You can record your food journal on the pages provided or use one of the digital tracking apps listed above (off smartphone – this has a HUGE inventory of foods). Printable copies of the daily journal would need to be submitted with the assignment.Part 2: Food AnalysisOBJECTIVES:Part A) Using the information provided below, calculate (and show calculations) for your: Approximate Caloric Intake (Total Daily Energy Requirements – TDEE) and Macronutrient Requirements/BreakdownPart B) Complete the ‘Analysis & Reflection’ Questions. You do not need to write the questions, as you will answer them in proper sentence structure. Engage in thoughtful reflection and offer insight into what you have learned about your diet and the importance of proper nutrition.Part C) Create ‘Sample Meal Plans’ to help you improve your diet. Record three specific and well-planned meals which meet the caloric and macronutrient requirements you have discovered for yourself.Part A – Calculating Energy Requirements and MarcosThe Mifflin, M. D., St Jeor formula is one of the most popular and one of the most respected methods used to calculate your TDEE (Total Daily Energy Expenditure). Here is the formula used to calculate your Resting Energy Expenditure (REE), which is the energy it takes to run your body without any movement (this represents your Basal Metabolic Rate). This is not ‘black and white’ and there is some variability from person to person, however this formula can provided a general framework.REE Formula:For males:10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5 = REEFor females: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161 = REE*Remember BEDMAS, and use METRICFrom your REE, we next have to figure out movement expenditure or TDEE.Very Light activityAny activity that burns an additional 200-400 calories for females or 250-500 calories for males more than your sedentary amount. (REE x 1.375)Moderate activityAny activity that burns an additional 400-650 calories for females or 500-800 calories for males more than your sedentary amount. (REE x 1.55)Very ActiveAny activity that burns more than about 650 calories for females or more than 800 calories for males in addition to your sedentary amount. (REE x 1.725)…Calculation on next pageA?typical TDEE equation could look like this:A 25-year-old, 183 cm, 75 kg, moderately active male.Here’s the equation with results rounded to nearest whole number:(10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5 = REE) x 1.55 = TDEE10 x 75 + 6.25 x 183 – 5 x 25 + 5 = REE750 + 1144 – 125 + 5 = 1774 (REE)1774 x 1.55 = 2750 (Mod. Active TDEE)This person’s TDEE would be around 2,750 Calories.CALCULATE your own TDEE (Caloric Intake).Now that you have calculated your own TDEE, you can figure out the MACRONUTRIENT BREAKDOWN. The percentage of PROTEIN, CARBOHYDRATE, and FAT in a diet varies from person to person depending on their fitness goals, food tolerance, personal preference, etc. ‘Generally’ a diet composed of 45-50% CARB, 30-35% PRO, and 20% FAT is recommended for most people (needs to add to 100%).Each macronutrient has a certain calorie value (the amount of ‘energy’ it contains).1g Protein = 4 Calories1g Carbohydrate = 4 Calories1g Fat = 9 CaloriesExample:Based on the individual above (25 y/o, 183cm, 75kg, active male) his MACROS would breakdown as follows according to a diet that is 45% CARB, 35% PRO and 20% FAT:Total Caloric Intake = 2750calCARB 45% of 2750 cal = 1240cal CARB 1240cal divided by 4 cal/1g CARB = 310g CARBPRO 35% of 2750 cal = 960cal PRO 960cal divided by 4 cal/1g PRO = 240g PROFAT 20% of 2750 cal = 550cal FAT 550cal divided by 9 cal/1g FAT = 61g FAT* So based on ‘Joe Moderately Active’ above, he would be consuming approx. 2750 calories per day, coming from a variety of food sources/food groups. He would receive approximately 1240 calories / 310 g of CARBS, 960 calories / 240 g of PROTEIN, and 550 calories / 61 g of FAT.Part B - ‘Analysis & Reflection’What have you learned about your eating habits? Specifically, what have you learned about your caloric intake, the variety of foods you consume and your requirements around proteins, carbohydrates and fats? /5 marksIn our society, we chose and eat food based on a number of motivations. These include: Personal preference (I like it); Habit/Tradition (it’s familiar, I always eat it); Social pressure (It was offered, I couldn’t refuse); Availability (I was hungry and it was nearby); Convenience (I was too rushed to prepare anything else); Economy (It was food I could afford); Health Value (I think it’s healthy for me); Advertising and others. Considering the above motivations, what would you suggest are the primary motivators for you when it comes to food choice? Reflect back on your week and try to pick 2-3 ‘Motivators’ that occurred the most frequently. Comment on these motivations and how they impact your diet. /4 marksHow many different fruits and vegetables did you consume daily? Do you feel you’re consuming enough F&V’s for optimal health (micronutrients/vitamins)? What is the optimal amount? How could you ensure you’re meeting this requirement? /4 marksHow is diversity in the diet beneficial? Why does our body/mind require a variety of foods? Could your diet benefit from more diversity? Explain. /5 marksNow understanding your CALORIC requirement and MACROS breakdown, does you current diet meet these requirements and fuel your body sufficiently? Explain. /6 marksAs a conclusion, summarize what you have learned from this exercise. Include here any thoughts on modifications you might make to your eating habits or behaviors. Be sure to list at least one specific change you would make (for example: I would incorporate more high-protein snacks throughout the day OR I would incorporate a baked sweet potato with dinner to increase my vitamin A intake). /6 marksPart C – ‘My Sample Meal Plan’Create three ‘Sample Meals’ to help you improve your diet. Record three specific and well-planned meals which meet the caloric and macronutrient requirements you have discovered for yourself. One of these meals will be a healthy ‘after school snack’ that you will actually be preparing and serving to the class (‘Snack Attack’ lesson to be discussed..)Example:Breakfast Nutrition Rationale? cup uncooked steel cut oats – once cooked with water = 1 whole cup- 150cal, 9g carb, 6g protein, 3g fat -- high fibre, high iron, contains calcium, low in sodium? cup berries- 40cal, 9g carb, 1g pro, 0g fat – high in vit C and anti-oxidants? cup dairy/soy/almond milk(dairy) - 60cal, 6g carb, 4g pro, 2g fat – high in calcium, vit A, potassiumProject Requirements: This is what you will submit:Macronutrient Breakdown, Analysis & Reflection - Part A / B My Sample Meal Plans (3 meals) – Part CFood Diaries: Five day food journal -provided sheets or printables of online app (or screenshots)‘Snack Attack – Fitness Food Nutritional Index Card & Rationale (to be explained further)Marking Rubric (I will record your mark here and hand back) ................
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