Nutr 331 Assignment #1.docx

1 Nutrition 331 (Rev. 12) Athabasca University Assignment 1: Diet Analysis Part I: Recording Food Intake

2 1. Please see the attached Food Intake Diary in the assignment drop box. Part II: Assessment of Nutrient Intake Using Canada’s Food Guide 1. Attached is the Food Intake Diary. 2. This day does not reflect my typical habits. I have a different meal for breakfast most days. It can change from a veggie chilla to protein oatmeal, using gluten-free oats, chia seeds, and almond milk. Sometimes, I will have gluten-free pancakes with maple syrup and sugar-free coffee with almond milk. 3. a) orange juice (store-bought bottled juices can be very sugary). b) While preparing these foods, I only used olive oil, which is not highly saturated. About a tbsp each was used while preparing the chilla, cauliflower, and quinoa. c) Store-bought orange juice may contain added sugars. The iced matcha latte had a tsp of honey, which will count as added sugar. d) Condiments: I had my veggie chilla with 1-2 tsp of ketchup. On my avocado toast, I like to add some siracha sauce to make it spicy. 4. a) The fresh juice was prepared using celery, cucumber, beets, carrots, spinach, and green apple. With my lunch, I had raw carrots and cucumbers on the side.

3 Later in the afternoon, as a snack, I had strawberries and blueberries, which were also raw. b) I did eat a variety of colors and textures this day and typically do on most days. I had cucumbers in my juice and on the side with my lunch, carrots in my juice, and again on the side with my lunch. c) Whole grains: Quinoa for lunch, whole grain gluten free bread for my avocado toast. d) This day's food did not include any refined grain products. e) The breakfast veggie chilla was made of chickpea flour and contained peas. f) I am a vegetarian, so my diet excludes eggs or meat. The only form of dairy I had this day was lactose free milk. g) I had one whole avocado in my avocado toast. I used chickpea flour in my veggie chilla and had lentils with my quinoa for lunch. h) Water is the highest fluid contributor every day; I drink 2-3 L of water daily. Other beverages were orange juice, fresh vegetable juice, spearmint tea, and a homemade iced matcha oat latte. i) I used olive oil to prepare all of my meals. j) Due to a dairy allergy, I use oat or almond milk to prepare oatmeal or drinks like coffee at home. The homemade yogurt did contain lactose-free milk. 5. a) My plate does not entirely follow the Eat Well Plate plan, because I need more vegetables and fruits. My plate consists of ½ whole grains, ¼ protein and ¼ vegetables. I would have fruits separately, not with my meal.

4 b) My snacks well measure up to Canada’s Food Guide, choosing healthy options like nuts and fruits rather than processed sugary foods. c) Water is the choice of beverage throughout the day. d) I make a list before grocery shopping to ensure I buy only what I need and do not pick up unnecessary food items, helping me avoid choosing processed foods, sugary foods or foods that may seem appealing at the store. When shopping and cooking, plant protein is the first-choice ingredient and there is always an effort to incorporate plant protein foods in every meal. 6. Some general changes to my current diet include eating various plant protein foods as each food has its nutritional benefits, not shown in this day, but avoiding coffee as a beverage first thing in the morning. I can increase the amount of protein on my plate; this will help with satiety and provide energy throughout the day. Part III: Anthropometric Data and Physical Activity 1. a. Height: 158.75 cm (1.58 m) b. Weight: 170 lbs. (77kg) c. Age: 23 years d. Waist circumference: 38 in 2. BMI: Metric: wt.(kg)/ ht. (m) 2 = (77kg)/ (1.58m) 2 = 30.8 BMI

5 3. According to BMI guidelines, I fall under the Obese Class I category, with an elevated risk of health problems. One primary value that can help me manage my weight is energy balance. I would become familiar with the number of calories in the different foods I consume every day. I must be cautious of my food choices and consider how many calories my body stores. To maintain an energy balance, the energy intake must be less than the energy output, eventually leading to weight loss. By incorporating daily physical exercise, energy balance is achieved and slowly leads to weight loss, lowering the BMI, and being in the low-risk category for long-term health issues. 4. a. My routine activity level is sedentary. My day consists of performing daily living tasks at home and working and studying from my desk. I climb 5-6 flights of stairs daily and walk an average of 1500 to 2000 steps daily. However, I do take my dogs out for a walk every other day for 30 mins. But it is not a daily activity. 5. My weight has not been stable and has changed drastically over the past few years. Back in 2019, I weighed 150 lbs. and have gained due to hormonal imbalances and PCOS. I played taekwondo for three years regularly, along with participating in group workout classes for some time. But this did not help me lose weight. I have learned over time that hormonal weight loss requires low-intensity strength training to avoid stressing the body, resulting in fat storage rather than loss.

Your preview ends here

Eager to read complete document? Join bartleby learn and gain access to the full version

Access to all documents
Unlimited textbook solutions
24/7 expert homework help