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Lahore Leads University, Lahore *
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1111
Subject
Health Science
Date
Nov 24, 2024
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Food Log- Week 1 of Tracking
Task 1
This week, please log the meal (B [breakfast], L [lunch], D [dinner], S [snack]), food/drink,
serving size, # of
servings, carbohydrates, sugar, fiber, and calories (kcals).
You can fill in protein and fat; however, it is not a requirement for this week.
DAY 1
MEAL
FOOD/DRINK
SERVING
SIZE
# OF
SERVINGS
KCALS
CARB
SUGAR
FIBER
FAT
PROTEIN
Mixed Berries
1 cup
1
80
20g
8g
6g
1g
2g
Chicken ceaser salad
1 bowl
1
420
12g
3g
5g
30g
25g
Grilled salmon
1 fillet
1
350
0g
0g
0g
15g
40g
Whole wheat toast
2 slices
1
160
30g
3g
6g
2g
6g
TOTA
L
1010
62g
14g
17g
48g
73g
DAY 2
MEAL
FOOD/DRINK
SERVING
SIZE
# OF
SERVINGS
KCALS
CARB
SUGAR
FIBER
FAT
PROTEIN
Turkey Sandwich
1
Sandwich
1
400
45g
7g
6g
10g
30g
Greek Yogurt
1 cup
1
150
10g
6g
2g
8g
15g
Carrot Sticks
1 cup
1
50g
12g
5g
4g
0g
1g
Grilled Salmon
1 fillet
1
300
0g
0g
0g
15g
40g
TOTA
L
900
67g
18g
12g
33g
86g
DAY 3
MEAL
FOOD/DRINK
SERVING
SIZE
# OF
SERVINGS
KCALS
CARB
SUGAR
FIBER
FAT
PROTEIN
Greek Yogurt with
honey
1 bowl
1
200
20g
18g
2g
5g
10g
Vegetable stir-fry
1 bowl
1
350
40g
12g
8g
15g
10g
Mixed Nuts
1 ounce
1
160
6g
1g
3g
14g
6g
Baked tilapia with
asparagus
1 plate
1
280
10g
2g
5g
15g
30g
TOTA
L
990
76g
33g
18g
49g
56g
[Analysis Questions on Next Page]
Task 2- Analysis
Please answer the following questions in complete sentences:
In regard to calories-
What was your
average
calorie count?
970 Calories per day
Did your calorie count surprise you? Why or why not?
It seems reasonable for managing weight considering activity levels and personal
goals.
What contributed the most to your calories?
Lunch and dinner
In regard to carbohydrates (general)-
What was your
average
carbohydrate intake during the 3 days? Is your
carbohydrate intake
within the daily range
(recall that the average
minimum is 130 g/day)? Were you surprised by your averages?
A minimum of 130 grams of carbohydrates should be consumed daily on average
for most people, however the average carbohydrate consumption over the three
days was only about 70 grams. This shows that the recommended daily
carbohydrate intake is not being met.
What did you eat the most of: fast-releasing (simple) carbohydrates,
starches, or fiber?
Starches like quinoa, vegetables and whole wheat toast
Reflect on the carbohydrates consumed this week. Did some keep you
more satiated (than others? Which ones?
Due to their slower digestion, complex carbohydrates like quinoa and vegetables
likely kept you fuller longer than simple carbohydrates.
In regard to fiber-
What was your
average
fiber intake during the 3 days?
18 grams per day
Are you getting the recommended amount of daily fiber (38 g /day for
men; 25 g/day for women)? If yes, what are some foods that you eat that
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provide the most fiber. If not, what are foods that you can incorporate to
help increase your fiber needs?
No, it is below the suggested daily intake. In order to enhance this, mention
employing more vegetables, fruits, legumes and whole grains in diet.
In regard to added
sugars-
Were you surprised by your added sugar values?
Positive results include the added sugar values appearing to be reasonably
modest. However, it's crucial to watch how much added sugar you consume
because too much of it can cause a number of health problems.
Which foods contributed the most to these values?
Limiting processed meals and sweet snacks can help lower added sugar intake
because they include added sugars.
Looking forward-
What are two foods that you can incorporate and/or swap in order to a) reduce
calories; b) increase fiber; or c) reduce added sugar? Be creative!
1. Enhance fiber by using more fiber-rich foods like legumes
2. Minimize calories by replacing high calories foods with low calories foods.