One Day Food Diary Summer '23 (1)

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Georgia State University *

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3100

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Health Science

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Oct 30, 2023

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One-Day Food Diary Assignment and Reflection (65pts) Spring 2023 Due: July 9 th by 11:59pm The purpose of this assignment is to understand how to accurately record the foods you eat. Please, read all the instructions below thoroughly and make sure to review the 1-Day Food Diary Assignment Explanation Video. Points breakdown 1-day Food Diary: 20 points completion; 20 points accuracy Food Diary Reflection: 25 points Total: 65 points Instructions :  Record everything you eat and drink for 1 day. Please follow your typical diet.  It is not necessary, or advised, for you to adjust your eating habits for this assignment. You will not be graded (or judged) based on your food choices.  It is very important that you RECORD EVERYTHING (except water) – every sip, nibble, taste, and snack. Provide as much detail as you possibly can about the foods and beverages you consume and make sure to include serving sizes for each food item you consume.  It is recommended that you carry your food record with you and record foods and beverages as you eat them. Because very detailed information is needed, you are encouraged to record throughout the day so that no foods or descriptive details are excluded.  The template for this assignment can be found at the end of the document. You may want to print it out so that you can record your food consumption throughout the day. Upon completion, you can either scan the document as a pdf (handwriting must be legible) or you can type up what you wrote (recommended).  Also complete the Food Diary Assignment Reflection located at the end of the document. If you do not feel comfortable completing this assignment for personal reasons, please contact your GTA as soon as possible for an alternate assignment. The alternative assignment will not be any easier than this one. The type of information needed for the assignment includes: Time: Record the approximate time you consumed a food, beverage, meal, or snack. Food Item: Please be as specific as possible. Include complete brand names, food preparation methods (i.e., grilled, baked, deep-fat fried, etc), type (i.e., Macintosh apple, ground sirloin beef patty made with 80% lean beef ) and any other information that accurately describes what you ate or drank (i.e. frosted cake, cinnamon raisin bagel). Be sure to include foods commonly added to other foods such as milk or cream in coffee, butter or margarine on bread, sugar on cereal, mayonnaise on sandwiches, ketchup on fries or dressing on salads.

Amount & Portion Size For items that can be counted, record the number (i.e., slices of bread). For most liquids, record as ounces, cups or fractions of cups, tablespoons or teaspoons (i.e., 8-ounce carton of milk, 6-ounce glass of orange juice, 12-ounce can of Diet Coke, 2 tablespoons syrup, 1 teaspoon soy sauce). For other items that can be measured, record as cups or fractions of cups (i.e., 1 cup corn flakes, ½ cup cooked rice, ½ cup spaghetti sauce). For items that can’t be easily measured, describe size with as much detail as possible. For example, a pork chop might be 4 inches long by 3 inches wide by ½ inch thick with no bone. For packaged items, serving size descriptions on the package can help (i.e., 6 ounces yogurt, 1 ounce pretzels, 4 ounces tuna, 9-ounce entrée). When eating at restaurants, fast food, etc. it may be helpful to visit the company’s website. Often a nutrition tab is available which will provide ingredients and portion sizes. It may be helpful to write down what you eat when you eat it, and look it up on the websites at a later time. Please exhaust every resource prior to submitting your assignment. Simply stating, “I couldn’t find portion sizes because of what I eat” will not be sufficient. Accurately determining portion sizes and amounts The most accurate way to determine portion size is to weigh and measure foods and beverages using measuring cups and spoons. The following guidelines will assist you in choosing how to describe and measure portion sizes. Foods Measure and Describe with Vegetables, fruit cup, pasta, rice, casseroles, ice cream, pudding, margarine, and all liquids (beverages, soups, gravies, salad dressing) measuring cups (C), teaspoons (tsp), Tablespoons (Tbsp) Any solid food such as meat, cheese, or frozen entrees weight in grams (g) or ounces (oz) OR measure with a ruler and give dimensions Melons fraction of the whole, giving diameter (D) (Ex: ¼ of 6” D cantaloupe) Sphere-shaped foods such as apples, rolls, or muffins diameter (D) (Ex: 3” D apple, 4” D muffin) Cylindrical or disk-shaped foods such as hamburger patties, slices of bologna, tortillas, pizza, layer cake, pie diameter (D), thickness and fraction of the whole (Ex: whole 3” D hamburger patty, ½” thick; 1/8 of 12”D pizza, ¼” thick) Brownies, lasagna, cheese cubes length (L), height (H) and width (W) (Ex: 4” L x 2” H x 3” W piece of lasagna) Use the following guidelines to help you determine portion sizes when you’re not able to weigh or measure.  A woman’s fist is about a cup, a man’s fist is about 1-1/2 cups.

 The cupped palm of an adult’s fist holds about 1/2 cup.  3 ounces of cooked meat is similar in size to a standard deck of cards.  The standard slice of bologna and sliced cheese is 1 ounce. Measurement conversion information Common household measure equivalencies Abbreviations 3 tsp 1 Tbsp teaspoon Tsp 16 Tbsp 1 C tablespoon Tbsp 1 fl oz 2 Tbsp cup C 8 fl oz 1 C ounce Oz 16 fl oz 1 pint fluid ounce fl oz 1 oz 28.4 g pound Lb 16 oz (wt) 1 lb grams G Food Diary Example Date & Time Meal Food Item and Amount Example – 3/20/20 8:00 am Example – Breakfast Example – 1 cup cooked old-fashioned oatmeal 1 cup Almond Breeze Unsweetened Almond Milk 1 small banana, sliced 1 Tbsp GreenWise organic peanut butter Example – 3/20/20 1:00 pm Example – Lunch Example – 6 inch turkey sandwich from Subway: 6 inch whole grain sub 4 oz. turkey breast ½ cup lettuce 2 slices tomato 1 Tbsp mayonnaise 1 Tbsp honey mustard Example – 3/20/20 3:00 pm Example – Snack Example – 1 cup sliced strawberries 1 oz. slivered almonds 6 oz. Fage plain 2% Greek yogurt Example – 3/20/20 7:00 pm Example – Dinner Example – ½ cup steamed brown rice 3 oz baked sockeye salmon 1 cup roasted broccoli 1 Tbsp extra-virgin olive oil

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NUTR 3100 – 1-Day Food Diary (make copies if more space is needed) (40pts) Date & Time Meal (breakfast, lunch, snack or dinner) Food Item and Amount 07/07/23 8:00 AM Breakfast 1 Avocado (150g) 1 whole bagel (4in wide) 1 large brown egg 3 slices of bacon (40g) 07/07/23 12:00 PM snack Natures Bakery fig bar (57g) Banana (102g) Hot Cheetos (4oz) 07/07/23 2:00 PM lunch Chick-fil-a -Original Chicken Sandwich (183g) -Medium Fry (125g) -Medium Sweet Tea (320g) -2 Chick-fil-a sauces -1 Ketchup 07/07/23 8:00 PM Dinner Air Fried sweet chili salmon(8.2oz) Asparagus (81g) Baked Potato (8oz) -1 tbsp sour cream -1tbsp butter - 07/07/23 9:00 PM Dessert Talenti Caramel Cookie Crunch (4oz)

Food Diary Assignment Reflection (25 Points) Visit https://www.myplate.gov/myplate-plan to determine the recommended amounts of each food group you should consume based on your unique characteristics.  Press the blue Start button to enter your information. Once you’ve filled in your information, click ‘Calculate Food Plan’.  MyPlate will list your recommended daily caloric intake. Click on the linked recommended calorie number to view your recommended servings from each food group.

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1. Fill in the chart below with your unique recommendations from your myPlate plan (instructions above) and compare them to the actual intake from your food diary. Did you meet the recommended servings for each food group on the day you tracked? In the last column, write yes or no. (15 points, 1 pt per box) Recommendation From My Plate Plan Your Intake from your food diary Did you meet the recommended servings? Yes/No Fruits 2 cups 2 cups yes Vegetables 3 cups 1 cup no Protein 6 oz 12oz yes Dairy 3 cups 4oz no Grains 7 ounces 14oz yes 2. Based on your answer to number 1, if you continued to follow this eating pattern, are there any issues you might face long-term related to your current eating pattern? (Hint: Consider what we have discussed in lecture. For example, diets high in saturated fat could put someone at risk of heart disease, etc.) (2.5) I may face issues with bone health since I did not meet the recommended amount for diary. Not consuming enough vegetables over time can put me as risk for diabetes or heart disease. 3. List 2 changes you could make to your diet that would help you achieve a healthier eating pattern. (Hint: This should be related to one of the five food groups ) (2.5 pts) I can eat more vegetables and add yogurt or hard cheese to my diet

4. What are at least 2 barriers you may face in achieving the changes listed in question number 3? Explain. (2.5 pts) Two barriers I might face is the availability of meals, I work while im also taking 4 classes this summer, a lot of my time is spent away from home and I don’t always have time to meal prep or pack a lunch. 5. Create your own recipe or meal that you would like to try. Use the MyPlate website to make sure that you are including each food group in your recipe. Make sure to list all of the ingredients in your recipe and ensure you have included 1 ingredient from each food group for full credit. (2. 5 pts) For example: “Tofu Stir Fry”:  Grain – Brown rice  Protein – Tofu  Vegetables – peas, corn  Fruit – apple on side  Dairy – low-fat yogurt on side Breakfast tacos -grain: whole grain tortilla -protein: scrambled eggs & turkey bacon -vegetables: red & yellow bell peppers -fruit: mango & strawberry (smoothie) -dairy: vanilla Greek yogurt (smoothie)