Cirillo_Project1.doc
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Rowan University *
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Health Science
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Feb 20, 2024
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docx
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Uploaded by CountDugongMaster1951
Nicholas Cirillo
Basic Nutrition 00200
October 12th, 2023
The Semester Diet Project. Weekday #1 (Thursday)
Time
Detailed food/beverage description: brand name, restaurant, method of preparation, flavor, condiments, etc.
Amount
Calories(From food label if available)
1:00 PM
-pepperoni cheese pizza (Holly Point Cafeteria)
-Tropicana pink lemonade (so good)
-2 slices
-1 glass
-570 calories(pizza)
-200 calories(lemonade)
6:45 PM
Wendy’s 4 for 4
-Crispy chicken sandwich
-coke
-French fries
-Chicken nuggets
-1 sandwich(330 calories)
-Small coke(137) -Small fries(427)
-4 ct. Chicken nuggets(270)
1264 calories total Weekday #2 (Friday)
Time
Detailed food/beverage description: brand name, restaurant, method of preparation, flavor, condiments, etc.
Amount
Calories(From food label if available)
11:00 AM
-Chipotle Burrito Bowl
-bottle of dasani water -Chicken
-white rice
-black beans
-Guacamole
-Shredded lettuce
-Shredded cheese -43g of fat
-52g of protein
-72g carbs
865 calories total
6:45 PM
Chipotle Chicken n/A
670 calories
Club Flatbread
-Chicken
-Tomatoes
-Romaine
-Provolone
-Bacon
-Chipotle ranch dressing
9:30
Protein shake
-Sunbutter
-bananas
-cocoa
-fat-free yogurt
-protein
N/A
420 calories
Weekend #1(Saturday) Time
Detailed food/beverage description: brand name, restaurant, method of preparation, flavor, condiments, etc.
Amount
Calories(From food label if available)
12:00 AM
-”The Principal” Alumni Grille
Grilled chicken, applewood smoked bacon, avocado, tomato and pepper jack cheese
N/A
880 calories
6:00 PM
Chicken Caesar Salad(Student Center)
-chicken
-romaine
-tomatoes
-parmesan
-caesar dressing
n/a
520 calories
Strengths:
My diet consists of a range of items from various sources, including pizza, fast food, salads, and
protein shakes. These foods can assist in supplying a variety of nutrients.
Include Protein: I’ve incorporated protein-rich foods like chicken, cheese, and a protein drink into my diet. The maintenance of muscles and all body processes depend on protein.
Fruits and Vegetables: You've made sure to include some vegetables in your meals, such as lettuce, tomatoes, and avocado. You've also increased your fruit intake by adding a banana to your protein smoothie.
Weaknesses: High in Processed Foods: Fast food makes up a sizable amount of your diet and is frequently loaded with saturated fats, sodium, and processed components. Particularly processed and possibly unhealthy ingredients can be found in the Wendy's 4 for 4 meal and the Chipotle Chicken Club Flatbread.
High in Saturated Fat: The Chipotle Chicken Club Flatbread and "The Principal" Alumni Grille both contain high-fat ingredients including bacon and chipotle ranch dressing. Overconsumption
of saturated fats raises the possibility of developing cardiac problems.
Your diet only contains a little amount of whole grains. White rice lacks the fiber and nutrients that whole grains like whole wheat, brown rice, and oats do.
Lack of Breakfast: It seems you didn't eat a healthy breakfast, which is crucial for supplying energy and essential nutrients to kickstart your day.
My Goals!
My goals are to aim to consume a variety of macronutrients that are well-balanced. This entails consuming 45–65% of my daily calories as carbohydrates, 20–35% as fat, and 10–35% as protein. I have certain fitness objectives and dietary standards so my goals are to suit them. Another goal I have is to include more whole foods in my diet, including fruits, vegetables, whole
grains, lean meats, and healthy fats. These offer vital nutrients, and dietary fiber.
My last goal is to eat fewer processed foods that are heavy in added sugars, sodium, and harmful fats. This includes highly processed foods, sugary snacks, and fast meals.
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1.
Did you meet your individual macronutrient goals? Identify which ones you met and which ones you did not. If you did not meet a requirement, why do you think you did not?
-I met all my individual macronutrient goals, including energy, protein, net carbs, and fat
. 2.
On average, how many servings did you have from each individual food group per day: List servings per group (dairy, fruits, vegetables, protein, grains, and fats/oils)?
-On average, I consumed 2 servings of dairy, fruit, and grains, along with 3 servings of protein, fats/oils, and vegetables. 3. Identify your diet’s strengths.
-
My diet is high in protein and energy which is beneficial towards my health. 4. Identify your diet’s weaknesses.
-
My diet lacks a large amount of fruits and vegetables. 5. Are you currently following a special diet or restricting any particular foods from your diet for any reason? If so, please describe.
-
At the moment, my diet does not follow a specific meal plan. 6. How often do you eat out or order take-out?
-
2 times a week maximum when I am home. 7. Are there any barriers to you eating a healthy diet? Examples of barriers include finances, proximity to grocery stores vs convenience stores, lack of cooking skills/time to cook, etc.
-
There are no barriers for a healthy diet. 8. Identify five (5) vitamins or minerals that your diet has a deficient intake.
-
Magnesium, potassium, Vitamin K, Vitamin D, and fiber 9. Are there any vitamins or minerals that you are consuming too much?
-
Sodium, fat, carbs, and protein
SMART Nutrition Goals and 4-Week Plan for Change
Increase Whole Foods Consumption: Consume at least one serving of whole grains, such as brown rice, whole wheat bread, or oats, every day for the next four weeks. This can help address the lack of whole grains in your diet.
Increase Fruit and Vegetable Intake: Aim to eat a minimum of five servings of fruits and vegetables each day for the next four weeks. This will help you address the deficiency in vitamins and fiber.
Limit Fast Food Consumption: Reduce your fast food or take-out meals to no more than once a week for the next four weeks. This will help reduce the intake of processed and high-saturated fat foods.
Balanced Macronutrient Distribution: Continue to meet your individual macronutrient goals consistently, ensuring that you maintain the right balance of carbohydrates, fats, and protein according to your fitness and dietary standards.
Now, let's create a four-week plan to work toward these goals!
Week 1:
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Days 1-7: Start by adding a serving of whole grains to your lunch and dinner. Swap out white rice for brown rice or opt for whole wheat bread instead of white. Include at least one serving of fruit or vegetables with each meal.
Week 2:
Days 8-14: Continue with the changes from Week 1. Additionally, cook at least two homemade meals during the week. This will help reduce your dependence on fast food.
Week 3:
Days 15-21: By this week, you should have significantly reduced your fast food intake. Continue
with your whole grains and fruits/vegetables consumption. Try to experiment with different fruits and vegetables to keep it interesting.
Week 4:
Days 22-28: Maintain your improved dietary habits from the previous weeks. Assess your progress, and if you've met your goals, consider further diversifying your diet with a variety of fruits, vegetables, and whole grains.
Day 1
Time
Detailed food/beverage description: brand name, restaurant, method of preparation, flavor, condiments, etc.
Amount
Calories(From food label if available)
9:15
Breakfast: Oatmeal with berries and a banana 1 bowl
Approx. 350 calories
1:00
Lunch: Grilled chicken breast with a side of brown rice and steamed broccoli
1 plate
Approx. 400-450 calories
3:00
Snack: Sliced apple 1 apple
Approx. 200-250
with peanut butter calories
7:30
Dinner: Baked salmon with quinoa and a mixed green salad 1 plate
Approx. 400-450 calories
Day 2
Time
Detailed food/beverage description: brand name, restaurant, method of preparation, flavor, condiments, etc.
Amount
Calories(From food label if available)
11:00
Breakfast: Whole wheat toast with avocado and poached eggs 2 slices of toast / eggs
Approx. 300-350 calories
1:00
Lunch: Whole grain pasta with marinara sauce and a side salad 2 bowls
Approx. 450-500 calories
3:30
Snack: Carrot and cucumber sticks with hummus Couple sticks
Approx. 150-200 calories
8:00
Dinner: Stir-fried tofu with brown rice and a variety of sautéed vegetables 1 plate
Approx. 400-450 calories
Day 3
Time
Detailed food/beverage description: brand name, restaurant, method of preparation, flavor, condiments, etc.
Amount
Calories(From food label if available)
10:00
Breakfast: Greek yogurt with honey and mixed berries 1 bowl
Approx. 250-300 calories
1:30
Lunch: Homemade turkey and vegetable stir-fry with brown rice
1 plate
Approx. 450-500 calories
3:00
Snack: A piece of fruit
(apple)
1 apple
Approx. 60-80 calories
6:30
Dinner: Chicken, Baked sweet potato with black beans, corn, and avocado
1 plate
Approx. 350-400 calories
1. Compare your initial eating behaviors (first 3-Day Diet Record) to how you are eating now, including food groups and nutrients. Compare your macronutrient intakes. Did they
improve?
My eating habits have improved to some extent. I’ve diversified my dietary sources, included whole grains, and boosted my intake of fruits and vegetables. These modifications are advantageous for overall nutrition. But it's still an issue that I occasionally eat fast food. My consumption of macronutrients is balanced, which is an improvement.
2. Did you achieve each of the nutritional goals that you set for yourself in Assignment 3? If yes, explain how you were able to achieve them. If no, explain why you think you were unable to.
Although I have made progress toward my nutritional objectives, there are still certain things I can do better. I am consuming more whole grains and adding more fruits and vegetables to my diet. Even so, I continue to eat fast food, which contradicts my intention to eat fewer processed foods. 3. Do you have any unhealthy eating behaviors that you did not make a goal to change? Explain why you chose not to make those changes.
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Yes, I like to snack on candy when I watch TV before I go to bed. It is my one guilty pleasure and I am going to leave it alone. 4. What dietary changes do you think will remain part of your lifestyle?
A good modification in my diet that may have a long-term favorable impact on my health is adding more fruits, vegetables, whole grains, and protein-rich meals to it. 5. What changes to your diet did you make that you think will revert back to the way they were prior to this project and why?
If I don't stick to my resolution to consume less fast food, it's likely that my consumption will return to its previous levels. But I love fast food and don’t really want to give it up. 6. How has the project affected your eating habits?
I am now more conscious of your eating patterns and the need of a well-balanced diet thanks to the initiative. My diet has been improved by adding more whole grains, fruits, and veggies. I am more aware now of the need to limit your intake of fast food. The key to long-term success, though, is my determination to make these adjustments a permanent part of your way of life.