TM_Food_Intake_Initial Diary_Modified Diet_Assignment 1

Assignment 1 TM Athabasca University NUTR 331 January 5, 2024 1

Part 1: Food Intake Diary Date: __ January 5, 2024_______________ X Initial Diet  Modified Diet Time/ Indicate Meal or Snack Description of Food or Beverage Amount Consumed Whole Vegetable s and Fruits Whole Grain Foods * Refined Grains Protein Foods Added Healthy Fats Other Foods ** Use an X to indicate the appropriate group(s). 5:45 AM/Meal uncooked whole-grain rolled oats – (overnight oats) ½ cup X frozen blueberries 1/3 cup X banana 1 small X Unsweetened almond milk 1/2 cup X Black coffee 12 oz X Muscle milk chocolate protein drink – (in coffee) 2 oz X MRE Lite Blueberry cobbler protein powder – (in oatmeal) 1 scoop (31.5 grams) X 10:30 AM/ Snack Two Good Strawberry Greek Yogurt 95 grams X Fresh blueberries ¼ cup X Green grapes ½ cup X 5:35 pm/Meal Boneless Skinless Chicken breast 4 oz X avocado oil 1 tbsp X Garden salad – green leaf lettuce 2 cups X Cherry tomatoes 3 X Green onion 1 stalk X cucumber ¼ cup X Unsalted roasted sunflower seeds 2 tbsp X X Kraft Calorie Wise Ranch Dressing 2 tbsp X 8:00 pm/Snack Sunrise Meats Double Ham Ring 50 grams X X Crackle Barrel Marble Cheese 30 grams X X Triscuit Crackers (4) 20 grams X 2

b) Foods that contain a significant amount of saturated fat  Crackle Barrel marble cheese  Unsalted roasted sunflower seed c) Foods that contain added and free sugars  Frozen blueberries d) Condiments  None 4) a) Whole vegetables and fruits eaten raw or prepared with little or no added fat, sugar, or salt. i. Banana, fresh blueberries, grapes, green leaf lettuce, tomatoes, green onion and cucumber b) Dark green and orange vegetables – Did you eat a variety of colours and textures? i. Green leaf lettuce, green onion and cucumber. Looking over my food diary, I did not consume any orange vegetables or a variety of colours, but I feel the vegetables I ate were of various textures. c) Whole (i.e., unrefined) grains i. Rolled oats d) Refined grain products i. I did not consume any refined grains. e) Plant protein foods 4

i. I consumed plant protein foods such as unsalted roasted sunflower seeds and a small amount of pea protein in the MRE lite protein powder. f) Low-fat animal protein foods (dairy, meat, poultry, fish) i. I had multiple servings of low-fat protein foods in the form of MRE lite protein powder made with animal and plant sources, such as chicken and salmon. Boneless skinless chicken and Greek yogurt. g) Higher fat protein foods i. The protein sources I consumed with higher fat content were unsalted roasted sunflower seeds, Crackle Barrel marble cheese, and Sunrise Meats double ham ring. h) All beverages drank except alcoholic beverages – is water the biggest contributor to fluids? i. During my day, I consumed water, coffee, unsweetened almond milk and a chocolate-flavoured Muscle Milk protein drink. Water is my most significant contributor to fluids, averaging over 2.5L daily. i) Added unsaturated fats and oils (not those found in foods) (e.g., margarine, oils, salad dressings, etc.) i. I added unsaturated fats and oils to my diet, using 15 ml of avocado oil to cook my chicken breast and 30 ml of salad dressing mixed in with my salad. j) All the low-fat milk (or milk alternatives) and lean meats (and alternatives) are prepared with little or no added fat or salt. i. I consumed 125ml of unsweetened almond milk, chicken breast, Greek yogurt, and a small amount of chocolate muscle milk protein drink in my coffee. 5

c) Is water your beverage of choice? i. I generally only drink water and often consume 96 ounces, averaging between 2.5 and 3Litres. d) I believe that I do have healthy eating habits that reflect the recommendations of Canada’s Food Guide. My diet includes a healthy mix of fruit and vegetables and lean protein. However, I recognize the importance of adding whole grains and will be more conscious of my choices. I rarely eat out, preferring to prepare my meals at home, and although I have an addiction to cheese and cured meat, I realize how unhealthy this is, and I will consume these foods in moderation and as a treat, not daily. 6) Looking at my Food Intake Diary, I can see where I am lacking, and I will emphasize choosing whole grains and adding more nutritional variety to my meals. I did not realize how many foods I consumed contained 8-37% of the DV for saturated fat. I generally only consume light cheese, but on this occasion, I had eaten regular cheese, and seeing that 30 grams contain 37% DV of saturated fat is alarming. I am putting more effort into reading nutrition labels and eliminating foods that can negatively impact my health. Part 3: Anthropometric Data and Physical Activity 1) a. Height: 167.6 cm b. Weight: 67.7 kg c. Age: 49 years d. Waist circumference: 68.5 cm 2) Based on the following calculation, my BMI is 24.1. 7

BMI = wt ( kg ) ht ( m ) 2 = ( 67.7 kg ) ( 1.676 m ) 2 = ( 67.7 kg ) 2.809 = 24.10 kg / m 3) According to the study guide, “the risk of health problems increases above or below a BMI range of 18.5 to 24.9. Since I fall between the ages of 20 and 65 years, and my BMI is 24.1, I feel that is a normal range for my age, and my weight does not pose a risk to my long-term health. Furthermore, my waist circumference at 68.5 cm is well below the range of concern, and I am not at an increased risk of disease. 4) I have determined that my activity level is “active.” Although I have a desk job, I am in and out of my office all day. I take the stairs at work, park furthest away and walk to the office. I ensure I move around and complete anywhere from 13,000 to 15,000 steps daily. I engage in 45-minute strength training sessions five days a week, and aside from this, I complete a 4 km walk every morning before work and will often wind down in the evening with another walk or a 20-minute Pilates session. My job can be mentally exhausting, and exercise is essential for my mental well-being. Based on the summary from my Apple watch, I cover a distance of anywhere between 10 – 12 km daily and engage in 5-6 hours of moderate to vigorous physical activity each week. 5) Three years ago, I entered the stage of perimenopause. I’ve experienced changes in my body that I wasn’t prepared for. I have gained 10 pounds during this time, and my waist circumference has also grown. However, my weight has been stable for the past year. I focus on strength and resistance training to build and maintain muscle, and I have taken up walking and other relaxing exercises that help calm my mind. Physical activity is essential, and I look forward to my workouts. 8

d) % of calories from saturated fat 16.104 grams of saturated fat x 9 cal/g = 144.94 calories from saturated fat (144.94 / 1351.81) x 100 = 10.72 rounded up to 10.7% of calories from saturated fat e) Alcohol calculation is 7cal/g However, I did not consume any alcohol on this day; therefore, the value is 0 %. 3) I’ve always considered myself a healthy eater, but the Intake vs Goals and Fat Breakdown reports prove otherwise. Referencing the chart above, my total fats are excessive at 41.3% when the recommended daily amount is 20 to 35%. Excessive dietary fat can be linked to an increased risk of coronary heart disease and certain types of cancer, such as heart disease and breast cancer, which are predominant in my family. I am slightly over the recommended daily amount for saturated fat at 10.7%, whereas the recommended amount is less than 10%. Eating too much-saturated fats in the diet can raise LDL cholesterol in my blood, which can increase my risk of heart disease and stroke. Adequate Amounts Inadequate amounts Excessive Amounts Calories (57.183%) X Carbohydrates (46.879%) X Protein (145.978%) X Total Fat (100%) X 10

Saturated Fat (61.233%) X Essential Fatty Acid Linoleic (74.169%) X Essential Fatty Acid Linolenic (31.396%) X Fiber (74.434%) X Water (140.402%) X Folate (40.533%) X Vitamin A RAE (63.287%) X Vitamin C (70.275%) X Vitamin D (12.669%) X Calcium (79.534%) X Iron (47.177%) X Potassium (84.603%) X Sodium (108.103%) X 11

The Sodium Intake Guidelines recommend that adults 19-50 years old should consume no more than 1500 mg/d. My sodium levels are slightly above the recommended amount at 1621.6 mg and DRI of 108.1%, and although I am not too concerned at this point, persistently high sodium levels can result in hypertension, leading to high blood pressure and decreased kidney function over the long term. 4) a) In order to calculate the energy from unhealthy foods in relation to my overall nutrient intake, I can use the same formula as the one used in Part 4, question 2. (One Nutrient’s Intake / Total calories) x 100 = Percentage of Calories from that nutrient The unhealthy foods that do not fit into the Eat Well Plate are black coffee, unsalted roasted sunflower seeds, ranch dressing, double ham ring, cheese and Triscuit crackers. % of calories Black Coffee 0% Unsalted Roasted Sunflower Seeds (93.1/1351.81) x 100 = 6.9% of total energy provided Kraft Calorie-Wise Ranch Dressing (62.7\1351.81) x 100 = 4.6% of total energy provided Double Ham Ring (116/1351.81) x 100 = 8.6% of total energy provided Crackle Barrel lt. Cheese (116.4/1351.81) x 100 = 8.6% total energy provided Triscuit Salt & Pepper cracker (85.7/1351.81) x 100 = 6.3% total energy provided 13

The percentage of energy from these particular foods range from 4.6 to 8.6%. Although they fall within the suggested limits of 10-15%, they are not the most nutritious choices and could easily be cut from my diet. b) Reviewing my Intake Spreadsheet, I did not consume any sources of added or free sugars that would have amounted to 4 grams per serving. The frozen blueberries I eat contain 7 grams of sugar per 2/3 cup; I am within a reasonable intake since I only eat 1/3 cup. I am conscious of my sugar intake, having cut sugar from my diet several years ago. 5) Highest Source / Amount Second-highest Source / Amount Total Fat Avocado Oil (1 TBSP) – 13.625 g Marble Cheese (30g) – 9.524 g Iron Old Fashioned Rolled Oats (125 ml) – 1.80 mg Boneless Skinless Roasted Chicken Breast (4 oz.) – 1.179 mg Dietary Fibre Old Fashioned Rolled Oats (125 ml) – 6.00 g Banana – 2.626 g Folate Unsalted Sunflower Seeds (30 ml) – 37.918 mcg Muscle Milk Ready to Drink, Chocolate Drink (2 oz.) – 31.751 mcg Calcium Unsweetened Almond Milk (125 ml) – 240.34 mg Marble Cheese (30 g) – 211.644 mg Vitamin A Looseleaf Lettuce (2 C) – 5,331.60 IU Marble Cheese (30 g) – 317.466 IU 14

Food Intake Diary Date: _____January 13, 2024_____________  Initial Diet X Modified Diet Time/ Indicate Meal or Snack Description of Food or Beverage Amount Consume d Whole Vegetable s and Fruits Whole Grain Foods * Refined Grains Protein Foods Added Health y Fats Other Foods * * Use an X to indicate the appropriate group(s). 5:30 AM Sprouted, whole-grain, old-fashioned oats 41.5 g X Whole grain bread (1 slice) toasted 38 g X Kraft All-Natural Peanut Butter (1 tbsp) 15 ml X X X Banana 100 g X Black Coffee 8 oz X Muscle Milk chocolate protein drink (in coffee) 2 oz. X 9:00 AM Plain Greek Yogurt 95 g X Green Grapes 100 g X Blueberries - Fresh 63 mg X 12:30 PM Whole grain bread (1 slice) 38 g X Tuna – light in water 240 g X Light mayo with olive oil 1 tbsp X Becel Margarine – 1 tsp 5 ml X Tomato (sliced) 1 X 3:00 PM Baby carrots 3 X 5:30 PM Atlantic salmon - baked 5 oz. X Sweet potato – baked with skin 1 X Extra virgin olive oil 10 ml X X Wild rice, cooked ½ c X Romaine lettuce 1 c X Cherry tomatoes 3 X Cucumber ½ c X Green onion (1 stalk) 1 X Oil & Vinegar dressing 2 tbsp X 1 % milk 8 oz X 8:30 PM Orange 1 X Total Water 64 oz. 16

Based on the analysis of my initial diet, I chose to change a fair bit. First of all, my calorie consumption was quite low for my activity level. Following Canada’s Food Guide, I was able to modify my diet by eating a variety of healthy foods. In doing so, I was able to increase my caloric intake and lost 4.2 pounds. Even though this is an ongoing battle, I am confident that by paying more attention to what I put into my mouth, I will be able to implement positive changes. My fat intake decreased from 41.3% to 31.2% and is now within a healthy range. My protein intake, at 245% of the Daily Recommended Intake, remains within the recommended 10%-35% range at 27% and does not take into account the protein powder I mix in with my oatmeal. I ensure I am choosing the proper foods and amounts necessary to help me build muscle, which I feel is important during menopause, and I generally aim for 135 grams of protein per day. I was also unaware that I was consuming insufficient amounts of most nutrients, and though my reported intake still remains a work in progress, I feel I have made some positive changes. I altered my breakfast slightly to include 1 slice of whole wheat toast with 1 tsp of natural peanut butter, and I feel this keeps me satisfied longer. One significant change was making sure I ate lunch. This has been huge for me! I now make sure I take a lunch break, whether it be going home or packing a lunch and sitting by the waterfront. I take that hour to relax and supply my body with energy to get through the rest of the day. For dinner, I changed the traditional baked chicken for baked salmon, supplying my body with vitamins A and D. Although excessive amounts of these vitamins can be toxic, toxicity is generally caused through supplementation. The increased vitamin A could be due to the salmon and tuna consumed on the same day, and because increased amounts are stored in the liver, my intake of these foods is limited to weekly and not daily. 17

The components of Canada’s Food Guide are to have plenty of fruits and vegetables, choose whole grain foods more often, eat protein foods, and make water your beverage of choice. I met some of these guidelines and fell short in others, and the DW+ tool mimics these findings. 2) Method Strengths Limitations Canada’s Food Guide - Based on scientific evidence - Flexible eating patterns to meet nutritional needs - Easily accessible on the internet - Appeal to a wide variety of ethnic and plant-based eating patterns - Colourful and simple to understand - Designed for all ages - Based on portion sizes and not calories - Easy to over or under consume foods - May be hard to meet adequate nutrient intake - Only accessible to those who have access to the internet - Does not take into account physical activity - Not culturally diverse Dietary Reference Intake (DRI) - Based on available scientific research - Based on the average intake. Will change from day to day - Recommended amounts help to reduce the risk of chronic disease and prevent deficiencies - For healthy people only - Not easily understood by everybody - Not intended for those with chronic disease or those who may be malnourished or nutrient-deficient 3) The One-Day Food Intake Diary was an eye opener for me. I am a creature of habit and therefore like to eat the same foods daily. I was able to see what areas of my diet required further attention. My caloric intake is quite low for my activity level and this activity prompted me to plan ahead. I have started meal 19

prepping and eating the correct macros. Upping my calories and introducing whole, healthy foods has provided my body with the necessary energy to get through the day. I remain full longer and have fewer cravings. 20