assignment 1 nutr

NUTR 331- Assignment 1 Maurathan Thavarasa Student ID # 3590576 NUTR 331 Academic Expert: Janete Poloway, MSA, B.Sc September 29, 2022

Food Intake Diary Date: ____September,27,2022___  Initial Diet  Modified Diet Time/Indic/ate Meal or Snack Description of Food or Beverage Amou nt Consu med Whole Vegeta bles and Fruits Who le Grai n Food s * Refi ned Grai ns Prote in Food s Adde d Healt hy Fats Other Foods ** Use an X to indicate the appropriate group(s). 0830/Meal Instant oatmeal (Quaker) with.. 1 packet (38g) x Milk 1% low fat 79 mL x (Milk and alternatives) Orange juice (freshly squeezed from Longos) 250mL (1 cup) x banana 1 x 1000 Blueberry muffin 1 x 1235 Bottled water 500 mL Subway Chicken Bacon with 6 ‘Whole wheat Sub bread 2 x Baked chicken strips 64 g x Shredded lettuce 64 g x Sliced Bell peppers 45 g x Cheddar cheese 3 slices (75 g) x (Milk and alternative onions 45 g x Light mayo sauce 30 mL (2 Tbsp) x (Unsaturated fats) 2

* Whole grain foods (where whole grain followed by the name of the grain is listed as first ingredient on the label) ** Other foods include highly processed foods and snacks, condiments, alcoholic beverages, coffee, tea, sports beverages, fruit juices, and any other foods high in calories, fat, sugar, or salt. Food Intake Diary Date: ___September,27,2022__  Initial Diet  Modified Diet Time/Indicate Meal or Snack Description of Food or Beverage Amou nt Consu med Whole Vegeta bles and Fruits Who le Grai n Food s * Refi ned Grai ns Prote in Food s Adde d Healt hy Fats Other Foods ** Use an X to indicate the appropriate group(s). 0800 Instant oatmeal (Quaker) with.. 1 packet (38g) x Milk 1% low fat 79 mL x (Milk and alternatives) Wild blueberries on top 21 g x Orange juice (freshly squeezed from Longos) 250mL (1 cup) x banana 1 x 4

Time/Indicate Meal or Snack Description of Food or Beverage Amou nt Consu med Whole Vegeta bles and Fruits Who le Grai n Food s * Refi ned Grai ns Prote in Food s Adde d Healt hy Fats Other Foods ** Use an X to indicate the appropriate group(s). 1000 Blueberry muffin 1 x 1235 Kale salad with… Chopped kale 43 g x Roasted chicken breast 42.5g x Cucumbers 6 slices x Green apple 1 x Caesar dressing 30 mL (2Tbsp ) x (Fats) water 750 mL 1600 Matcha tea latte with… Soy milk 250 mL x (Milk and alternatives) sweetener 15 g x (Limited foods) 1730 raspberries 43 g x Low fat yogurt (vanilla) 85 g x (Milk and alternatives) water 750 mL 1915 Roasted chicken breast 75 g x Baked sweet potato 125 g x Brown rice (long grain) 250 g x Green peas (canned) 125 g x 5

Veg & Fruits Grain Products Milk and Alternative s Meat and Alterative Limited Foods Oils/fats 7

Total # of servings 9 4 4 4 x 45 mL Recommende d # of servings 7-8 6-7 2 2 Limit 30-45 mL Difference +1 -2 +2 +2 N/A In range Within the Canadas Food Guide, I meet the recommended number of servings for oils and fats, consuming upper limit of 45mL. The total number of servings for vegetables and fruits intake exceeded by one serving. For grain products, I consumed four servings which is two servings lesser than the recommended. For milk and alternatives, I’ve consumed four servings that is two servings more than the recommended serving. For meat and alternatives, I consumed four servings which exceeded recommendation by 2 servings. 2. Does this day reflect your typical eating habits? Explain. This food intake diary reflects my daily eating habits because I have been focusing on cutting fast food and sweets out of my diet to improve my skin and overall mood. I have been implementing more fruits into my diets after learning the long-term effects of fruits and vegetables throughout Nutr 331 course. I need to consume more grain products as I seen fewer bowel movements throughout the week. I’m also trying to reduce my dairy intake as I find dairy products to upset my stomach. 3. Look at your food diary. List the following items from your entries: a. foods that are highly processed  Blueberry muffin  Dorito chips  Peanut butter (Kraft Smooth)  White granulated sugar  Baked chicken strips from Subway  Bacon strips from Subway 8

 125 g of whole baby potatoes b. dark green and orange vegetables – Did you eat a variety of colours and textures?  64g of shredded lettuce  45g of sliced bell peppers c. whole (i.e., unrefined) grains  1 slice of whole wheat toast  2 whole wheat sub bread (6 inch)  1 pack of Quakers oats d. refined grain products  blueberry muffin e. plant protein foods  peanut butter f. low-fat animal protein foods (dairy, meat, poultry, fish)  baked chicken strips (subway)  Miami style ribs g. higher fat protein foods  bacon strips (subway) h. all beverages drank except alcoholic beverages – Is water the biggest contributor of fluids? I consumed 1.25 litre of water and 250mL of coffee. Water is the major contributor of fluids in my diet as I am trying to eliminate soft drinks out of my diet. Gradually want to remove coffee from my diet and rely on healthier food sources for energy. i. added unsaturated fats and oils (not those found in foods) (e.g., margarine, oils, salad dressings, etc.) 10

 15 mL olive oil  30 mL light mayo sauce from Subway j. all the low-fat milk (or milk alternatives) and lean meats (and alternatives) prepared with little or no added fat or salt  79 mL of 1% low fat milk  64 g of baked chicken strips 5. Discuss how well your diet follows Canada’s Food Guide . a. Using the Eat Well Plate plan, are each of your meals ½ vegetables and fruits, ¼ whole grains, and ¼ protein foods? The Eat Well Plate plan suggests making half your plate fruits and vegetables and one quarter of your plate whole grain foods. My breakfast meal consisted of no protein or vegetables. Just ½ fruits consisting of freshly squeezed unpasteurized orange juice and a banana. Other ½ was whole grains from the oatmeal. For lunch, my meal was on third fruits and vegetables, one third protein and one third whole grains. I could have consumed more fruits to meet the required ½. My protein was meet through the 30 g of bacon and 64 g of baked chicken strips. Whole grains were met through the two whole wheat bread. Lastly, for dinner my meal didn’t consist of any whole grains. ½ of vegetables consisting of rapini, asparagus, and baby potatoes. ½ of protein consisting of Miami style cut ribs. I should end the night with some fruits which could help with possible sweet cravings before bed. b. How well do your snacks measure up to Canada’s Food Guide ? I used to be a stress eater or whenever I have nothing to do, I would eat snacks. Throughout my day on my initial diet, the two snacks I consumed was a blueberry muffin and a whole wheat toast with peanut butter and organic strawberry jam. They were not highly processed snacks and were small portions and not time consuming to make. I could next time find a healthier option of peanut butter. Recommended by Canadas Food Guide , they were consumed between mealtimes. 11

2. (2 marks) Determine your BMI (see Study Guide, Unit 8, Section 2). Show your calculations. BMI= Weight (kg) / Height (m) 2 BMI= 87.3 kg / (1.83m) 2 BMI= 87.3 kg / 3.3489 BMI= 26.1 Therefore, my BMI is 26.1. 3. (3 marks) Based on the above findings and on the information in the Study Guide (Unit 8), determine whether your weight poses a risk to your long- term health. If BMI guidelines, waist circumference, or both identify a risk, indicate the values that would put you in the low-risk zone. Briefly discuss how these values can be achieved. A BMI of 18.5 to 24.9, falls within the normal or healthy weight range. My BMI of 26.1 falls in the overweight range. My long-term health is currently at risk as both my BMI and waist circumference values identify risk for health problems. In order to be in the low-risk zone, my BMI would have to be 24.9 or lower and waist circumference of less than 36 inches. These values can be achieved through weight loss using realistic goals, keeping record of food intakes and planning my diet. Also try to accomplish 30 minutes of physical activity every day and shop organic foods. 4. (3 marks) Determine your routine activity level. Refer to the definitions given below. Justify your answer providing examples of activities you undertake daily. My routine activity level is active. I play badminton at a local gym every evening after work for an hour and a half with minimum breaks. Every other day I do 12 incline walking at 2.3 speed for thirty to forty-five minutes. If I worked less, I could see my activity level being very active as I enjoy being active and breaking a sweat. At my two jobs there isn’t much walking as I’m seated majority of the time. I have weights in my room which I don’t take advantage of as there is many distractions for me to workout at home and prefer to be at a local gym. 13

1. (2 marks) Is your weight stable, or has it changed over time (e.g., months or years)? If your weight has changed, discuss how physical activity affects your weight. My weight has not been stable over periods of time it has changed over years. With covid and all the lockdowns I didn’t have access to the gym and facilities which limited me to only the treadmill and half motivated workouts at home. If I’m not doing three to four workouts a week with my diet at home, I’m gaining weight for sure which I seen over course during covid. As I maintain a physically activity schedule throughout the week I can see physically changes around my waist. With online courses I became more sedentary due to constant studying not allowing me to do more other than badminton. The goal is to reduce my weight and BMI from here onwards. Part IV: Assessment of Nutrient Intake Using Dietary Reference Intakes 1. (10 marks) Using the online DW+ program, enter your profile, your “Canadian Profile,” and the information from your Food Intake Diary (Initial Diet) into the program. The program will analyze and assess your diet by comparing it to the DRI. Do not include any vitamin/mineral or food supplement products you have consumed. To assess your food intake accurately, it is important that you find the foods correctly in the database. See Appendix C for more information about common problems with entering foods and submitting the required reports. Refer to Submission Checklist in the Assignment 1 instructions. 14

203.2g x 4 kcal/g = 812.8 kcal from carbohydrate (812.2 / 1979.1) x 100% = 41.1% of calories from carbohydrate 3. % of calories from total fat: 95.8g x 9kcal/g = 862.2 kcal from total fat (862.2 / 1979.1) x 100% = 43.6 % of calories from total fat 4. % of calories from saturated fat: 27.4g x 9kcal/g = 246.6 kcal from saturated fat (246.6 / 1979.1) x 100 = 12.5% of calories from saturated fat 3. (10 marks) Using your DW+ reports from the initial diet (Intake vs. Goals and Fat Breakdown) and answers from question 2, determine how well your present diet is meeting your nutritional needs for calories, macronutrients, saturated fats, essential fatty acids, fibre, water, vitamins (folate, vitamins A, C, and D), and minerals (calcium, iron, potassium, and sodium). List the nutrients that were supplied in adequate amounts, excessive amounts, or inadequate amounts. Is alcohol under the maximum recommendation? You are encouraged to refer to Appendix D for assistance in interpreting your results. (Note: The suggestions for intake of calories recommended by DW+ may be excessively high, especially for obese people.) 16

Discuss the nutritional concerns and long-term health implications for you if specific nutrients are inadequate or excessive. If you took a vitamin, mineral, or food supplement (e.g., protein powder) with your diet, identify what you took and discuss whether you actually needed it. DW+ Report (Initial Diet): Using my DW+ report from the initial diet, it is shown that my present diet does not meet majority of my nutritional needs in the recommended amounts. My caloric intake is appropriate based upon my weight risk classification and need to reduce my daily caloric intake to be not overweight. My macronutrient intake for carbohydrates, protein and fat is below the DRI requirements as shown. I consumed 41.4% of my calories from carbohydrates and more than 130g/day, which does not satisfy 45-65% AMDR but can be attained with small changes. For protein, I consumed 17.3 % of calories which is within the AMDR of 10-35% of daily calories and with a total of 85.4g/ day which is over the RDA of 46g/day. Total fat consumed was 43.6% of my calories which is above the AMDR of 20-35% of daily calories. My saturated fat intake was 12.5% which is 2.5% over the 10% AMDR. The essential fatty acids intake from my initial diet was low on the “Intake versus Goals” report. Linoleic acid was only at 32.8% and Linolenic acid was at 34.9% of daily calories. The essential fatty acids should be 95% or greater than the DRI of 17g linoleic acid and 1.6g linolenic acid for me. My intake was 5.8g and 0.6g. Therefore, my essential fatty acid intake is greatly inadequate. My dietary fiber, total was inadequate as per the “Intake versus Goals” and my intake of 8.5g does not meet the recommendations as per Appendix E of 35-45g/day. At the moment my co-worker had mentioned her keto-diet and I was giving it a try, which speaks for the low intake. I was not fully acknowledged on how the diet works and done any research into it. 17

 Niacin  Vitamin B6  Folate  Vitamin D  Vitamin A  Vitamin E  Calcium  Magnesium  Potassium  Zinc Alcohol intake was zero, therefore it is under the 5% of calorie maximum daily recommended intake. I only consume moderate alcohol on special occasions such as birthday parties which I rarely attend. Looking at my “Intake versus Goals” chart, I meet the inadequate amount for many vitamins, carbohydrate, saturated fat, essential fatty acids, dietary fiber and water. If continued, this inadequate intake can lead to decreased defense against heart disease, some cancers and osteoporosis, decreased immunity, muscle weakness, and many more concerns. Excessive amounts of vitamin C and health complications can lead to diarrhea, nausea, vomiting, heartburn and abdominal cramps. I did not consume any vitamin, mineral, or food supplements with my initial diet; however, this could be very beneficial for my vitamin and minerals because I have inadequate amounts for majority of the vitamins in my diet below 95% of the DRI. 1. ( 5 marks ) a. Refer to your Food Intake Diary and DW+ Intake Spreadsheet report. Think about which foods do not fit into the Eat Well Plate (see Part II, question 3). Of these foods, list the foods that are classified only as “Other Foods” and include the kilocalories provided by each. Calculate the percent of total calories from these foods. Show your calculations. Discuss the energy from unhealthy foods in relation to your overall nutrient intake, including energy needs. Is your intake of these foods reasonable? A suggested limit is 10–15% of kcals. 19

Limited Food Consumed Kilocalories % of total calories Dorito Chips (49.6g) 140 kcal (140 kcal/1979.1 kcal) x 100%= 7.1% White granulated sugar (10mL) 33 kcal ( 33 kcal/1979.1 kcal) x 100%= 1.7% Total % = 8.8% My percentage of total calories from the limited foods consumed is 8.8%, less than the suggested limit of 10-15% of kcals. My limited food intake contributed very little in my nutrition intake which is good. I should try to maintain this percentage and add more vitamins into my diet. b. Refer to your Food Intake Diary, Intake Spreadsheet report, and answers to Part II, question 3c. List the top three sources of added and free sugars in your diet that have 4 grams or more total sugar per serving. Discuss if this intake is reasonable. A guideline for the upper amount of free and added sugars is 20 to 50 grams for a 2000-calorie diet. Note: Natural sugar found in vegetables, fruits, and plain milk or yogurt are to be excluded from your calculation and discussion. For example, a plain baked sweet potato would not 20