Fitness & Wellness 1M1
Assignment #3
1) Review Questions & Labs:
a) Nutrition Facts and label sheet
b) Nutrition Label Exercise (In case of online submission, most food labels can be found via a search on the internet)
c) Calculating Caloric Needs
d) Pg 105 Question #5
e) Pg 112 Question #4
f) Pg 124 Questions #1 & #2
All answers need to be typed and in full sentences. (Use question in your response.)
2) 2-Day food record (eat/drink what you normally would!):
· Record everything you eat and drink for 2 days. Be sure to include water, drinks, etc.
· Do your best to estimate the size of your portion.
You don’t have to weigh or measure your food
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· Estimate the quantity in usual measures (cup, tsp., ounces, etc.) or large, medium, small portion.
· Be specific (bread-whole wheat, corn - canned). Include the Brand name (if possible)
3) In reference to the “Canada’s Food Guide” indicate what food group you tend to eat too much of and which food group you do not eat enough of. (Write a paragraph for each) Explain in one paragraph the negative impact this can have on your health. Offer a realistic solution to both in a separate paragraph.
Download the entire assignment from “assignments” on lea.
Be sure to include: your name, the date, name of instructor the name and time of the course, i.e. 101 Games 10-12 pm Thursday.
Make sure to include the “Marking rubric for assignment #3” at the end of your assignment. Be sure to read the rubric
BEFORE
doing your assignment.
Due date: ______________________
WHAT IS A SERVING?
Vegetables and Fruit
· 125mL(½cup) fresh, frozen or canned
vegetable or fruit or 100% juice
· 250mL(1 cup) leafy raw vegetables or
salad
· 1 piece of fruit
Grain Products
· 1 slice (35g) bread or ½bagel (45g)
· ½ pita (35g) or ½ tortilla (35g)
· 125mL(½cup) cooked rice, pasta, or couscous
· 30gcold cereal or 175mL(¾cup) hot cereal
Milk and Alternatives
· 250mL(1 cup) milk or fortified soy beverage
· 175g(¾cup) yogurt
· 50g(1 ½ oz.) cheese
Meat and Alternatives
· 75g(2 ½ oz.)/125mL(½cup) cooked fish, shellfish, poultry or lean meat
· 175mL(¾ cup) cooked beans
· 2 eggs
· 30mL(2 Tbsp) peanut butter
Day 1 Date: _______/_______/_________
TIME
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MEAL
B= Breakfast
L = Lunch
D= Dinner
S= Snack
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PREPARED AT:
H= Home
S= School
R= Restaurant
O= Other
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FOOD / BEVERAGE
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AMOUNT
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Grains Products
# of servings
1 1 1 1 1 1 1 1 1 1 1 1
1 Met daily recommendations
1 Below recommendations
1 Exceeded recommendations
Daily recommendation = ________
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Fruits & Vegetables
# of servings
ê ê ê ê ê
ê ê ê ê ê
1 Met daily recommendations
1 Below recommendations
1 Exceeded recommendations
Daily recommendation = ________
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Milk & Alternatives
# of servings
1 Met daily recommendations
1 Below recommendations
1 Exceeded recommendations
Daily recommendation = ________
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Meats & Alternatives
# of servings
¯ ¯ ¯ ¯
¯ ¯ ¯ ¯
1 Met daily recommendations
1 Below recommendations
1 Exceeded recommendations
Daily recommendation = ________
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TIME
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MEAL
B= Breakfast
L = Lunch
D= Dinner
S= Snack
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PREPARED AT:
H= Home
S= School
R= Restaurant
O= Other
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FOOD / BEVERAGE
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AMOUNT
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Grains Products
# of servings
1 1 1 1 1 1 1 1 1 1 1 1
1 Met daily recommendations
1 Below recommendations
1 Exceeded recommendations
Daily recommendation = ________
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Fruits & Vegetables
# of servings
ê ê ê ê ê
ê ê ê ê ê
1 Met daily recommendations
1 Below recommendations
1 Exceeded recommendations
Daily recommendation = ________
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Milk & Alternatives
# of servings
1 Met daily recommendations
1 Below recommendations
1 Exceeded recommendations
Daily recommendation = ________
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Meats & Alternatives
# of servings
¯ ¯ ¯ ¯
¯ ¯ ¯ ¯
1 Met daily recommendations
1 Below recommendations
1 Exceeded recommendations
Daily recommendation = ________
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Day 2 Date: _______/_______/_________
NUTRITION FACTS AND LABEL
Calories and 13 core nutrients are always listed in the same order.
The number (e.g. 2 g or 13 g) is the actual amount of the nutrient in the food serving size.
Trans fats and saturated fats are listed under Fat.
Fibre and sugars are listed under carbohydrates.
The ‘% Daily Value’ shows at a glance if there is a lot or a little of a nutrient in the specified amount of food.
CALCULATE AND COMPARE NUTRIENTS
Steak Dinner Lasagna with lean meat
STEAK DINNER
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LASAGNA
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TOTAL CALORIES:
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TOTAL CALORIES:
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CALORIES FROM FAT:
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CALORIES FROM FAT:
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CALORIES FROM CARBS:
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CALORIES FROM CARBS:
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CALORIES FROM PROTEIN:
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CALORIES FROM PROTEIN:
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NUTRITION LABEL EXERCISE Name:________________
Answer the following questions using your food label. Show all your calculations.
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1) What is one serving?____________
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2) What is the total number of calories from;
a) Carbohydrates?
b) Proteins?
c) Fat?
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3) What is the percentage of calories from;
a) Carbohydrates?
b) Proteins?
c) Fat?
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Attach your own food label here.
It must contain all three macronutrients.
Explain if your food choice is a healthy food choice. Add comments below.
How many calories do you need?
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§ Sedentary person: Weight (lbs) X
11 cal
or Weight (kg) x
25 cal
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§ Moderately active person: Weight (lbs) X
13 cal
or Weight (kg) x
30 cal
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§ Active/Athlete: Weight (lbs) X
18 cal
or Weight (kg) x
40
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§ Endurance athlete: Weight (lbs) X
18 cal+
or
Weight (kg) x
40+
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YOUR CALORIC NEED:__________
How many calories and grams of each macronutrient do you need?
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Carbohydrates
One gram of carbohydrates yields 4 calories. Your diet should contain 50-60% of its calories from carbohydrates. Athletes should consume more depending on their activity level, at least 3.5 grams per pound of body weight per day (6 to 8 g/kg/day).
Protein
One gram of protein yields 4 calories. Your diet should contain 12-15% of its calories from protein. Athletes need slightly more protein; endurance athletes should have at least 0.54 grams per pound (1.2 to 1.4 g/kg/day) and strength athletes need 0.8 grams per pound (1.7 to 1.8 g/kg/day).
Fat
One gram of fat yields 9 calories. Your diet should contain no more than 30% of its calories from fat, with less than 10% from saturated fats.
Calculate your totals for each macronutrient:
Macronutrient
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Percentage of total calories
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Calories per day
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Grams per day
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CARBOHYDRATES:
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PROTEINS:
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FATS:
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**Show your work**
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6-7
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8-9
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10
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Review Questions & Labs
#1
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Many questions or pages are missing.
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Most pages & questions are completed.
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All pages & questions are completed and written in full sentences.
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All pages are completed and written in full sentences. Support & examples are illustrated.
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6-7
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8-9
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10
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Analysis concerning your diet, in reference to the food groups
#3
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What food groups are consumed is not included.
No explanation as to why your food choices would have a negative impact on your health
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What food groups are consumed too little or too much of is present.
An explanation of the negative impact on your health is offered.
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An explanation of what food groups you eat too much of or too little is present. An explanation of the negative impact on your health is offered.
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An explanation of what food groups you eat too much of or too little is present. A detailed explanation of the negative impact on your health is offered and supported with examples.
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6-7
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8-9
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10
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Two Day Meal plan
#2
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No chart or calendar was used.
Diet/ meal plan is not for a period of two days.
The meal plan diet is not realistic to tastes & lifestyle.
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A calendar or chart is used.
All foods are listed and one can identify what food group they would fall into.
The meal plan diet realistic to tastes & lifestyle.
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An easy to read calendar or chart is used. Foods and the group they fall into, are included
The meal plan diet is detailed and realistic to tastes & lifestyle.
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A detailed and easy to read calendar or chart is used. Foods and the group they fall into, along with their approx amounts are included
The meal plan diet is detailed and realistic to tastes & lifestyle.
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Total Marks _____/30
Weight _____/10