Assignment 1

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Athabasca University, Athabasca *

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331

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Health Science

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Jan 9, 2024

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docx

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Alejandra Bolanos Assignment 1 Part II: Assessment of nutrient intake using Canada's Food Guide #2. Does this day reflect your typical eating habits? Explain. This day mostly reflects my typical eating habits except for some snack variations such as exchanging water for drinkable yogurts. Instead of lemonade, some random days I could drink hot chocolate in the mornings with my breakfast meal. For my lunch and dinner meals, I would often also add avocado when available. #3. Look at your food diary. List the following items from your entries: a. foods that are highly processed - Croissant b. foods that contain a significant amount of saturated fat - Beef meat - Chicken - Eggs c. foods that contain added and free sugars (For more information about foods containing free and added sugars, refer to Canada’s Dietary Guideline about foods and beverages that undermine healthy eating .) - Lemonade - Guava Juice d. condiments (e.g., mustard, ketchup, soy sauce, etc.) - None #4. Examine the quality of your Food Intake Diary (Initial Diet) according to Canada’s Food Guide . List all the foods you ate in the following categories: e. whole vegetables and fruits eaten raw or prepared with little or no added fat, sugar, or salt - Mandarins - Banana - Plantain f. dark green and orange vegetables – Did you eat a variety of colours and textures?

Alejandra Bolanos - None g. whole (i.e., unrefined) grains - None h. refined grain products - Croissant - Rice i. plant protein foods - Beans j. low-fat animal protein foods (dairy, meat, poultry, fish) - Eggs k. higher fat protein foods - Beef l. all beverages drank except alcoholic beverages – Is water the biggest contributor of fluids? - Lemonade - Water - Guava juice - Yes, I tend to drink more water than any other drink. m. added unsaturated fats and oils (not those found in foods) (e.g., margarine, oils, salad dressings, etc.) - Margarine when making mashed potatoes. n. all the low-fat milk (or milk alternatives) and lean meats (and alternatives) prepared with little or no added fat or salt - None #5. Discuss how well your diet follows Canada’s Food Guide . o. Using the Eat Well Plate plan, are each of your meals ½ vegetables and fruits, ¼ whole grains, and ¼ protein foods?

Alejandra Bolanos - p. How well do your snacks measure up to Canada’s Food Guide ? q. Is water your beverage of choice? - It is mostly, as with pregnancy, sugar has been one of the last tastes I can handle. Therefore, water has beeen my beverage of choice. Although previously, my choice of drink was mostly ice teas, mango juices and sorts of that. r. In a few sentences, discuss whether you have “healthy eating habits” as outlined in Canada’s Food Guide . - I consider myself to have a healthy eating habit as outlined in Canada's Food Guide. I mostly take my time to eat slowly, without rushing or barely chewing before swallowing. I eat my meals at certain times for breakfast, lunch and dinner. In between meals, I like to have snacks, usually mandarins, a banana, or sometimes it's just water. I have learned to know the quantity my body is satisfied with because the feeling of being overfull leaves me tired. In my house, all food is always cooked fresh in the early mornings for the rest of the day. Therefore, planning is always required the day before. #6. What general changes, if any, can you make to bring your diet closer to that recommended in Canada’s Food Guide ? (Discuss in general terms only; you will be planning a menu in more detail in Part IV.) - Having strong Colombian traditions lets me almost fulfill the recommended diet in Canada's Food Guide. For example, common dishes include proteins such as meat, chicken, eggs, fish and beans; vegetables such as tomatoes, lettuce; and white rice. Although, it does not completely fulfill the recommended diet, I could start by adding more vegetables and whole grains in a balanced manner.

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Alejandra Bolanos Part III: Anthropometric Data and Physical Activity 1. ( 2 marks ) Record the following background information: o height: 155 cm or in. (2.54 cm = 1 in.) o weight: 59.4 kg kg or lb (1 kg = 2.2 lb) o age: 29 years o waist circumference: 36 In (see Figure 9–9: Measuring Waist Circumference in your eText) 2. ( 2 marks ) Determine your BMI (see Study Guide, Unit 8, Section 2). Show your calculations. - Metric: wt(kg)/ht(m ❑ ❑ )2 - 59.4/(1.55)ˆ2 = 59.4/2.4025= 24.7 BMI Note: Report your answers to one decimal place . Additional decimal places are not necessary because they would imply an accuracy of measurement that is not genuine. Also, even if you

Alejandra Bolanos could measure more accurately, the additional information would be of no further value. Apply this logic later when you discuss the nutrient content of food. 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. According to the BMI guidelines, a BMI that falls between 18.5–24.9 is considered normal weight and is of the least risk. A measurement of the waist circumference that is greater than 88 cm (35 in) for women imposes an increased health risk. Accordingly, my BMI is 24.7 therefore it falls within the normal weight and puts me at the least risk. In contrast, my waist circumference is 36 inches, therefore putting me at an increased health risk. However, that prediction would be applicable had I not been four months pregnant. 4. ( 3 marks ) Complete either a or b below. a. Determine your routine activity level. Refer to the definitions given below. Justify your answer providing examples of activities you undertake daily. I focus on daily tasks like shopping, groceries, and cooking meals (breakfast, lunch, and dinner). Additionally, I handle responsibilities like taking my children to and from school or extracurricular activities and managing household chores such as laundry, sweeping, and mopping. Meanwhile, I dedicate time to studying at a desk during the day or night. Hence, I would consider myself a sedentary person. sedentary: perform activities of daily living only, such as shopping and walking to a bus stop. Most of the day is spent sitting for a desk job or studying. low active: perform activities of daily living plus daily exercise is equal to walking for 30–45 minutes at 6 kilometres per hour (4 miles per hour) and/or spend a good part of most days on your feet (e.g., nursing, teaching) and/or more intense exercise for less time. For example, 15–20 minutes of vigorous activity such as aerobics, skiing, or jogging daily would put you in this category. This is in accord with Canada’s Food Guide (Figure 2-4, p. 43 of the eText), which suggests that adults accumulate at least 2 hours 30 minutes of moderate to vigorous physical activity each week. active: perform activities of daily living plus daily exercise is equal to walking for 1–2 hours at 6 kilometres per hour (4 miles per hour) and/or spending a good part of most days doing some physical activity (e.g., waiting tables, postal worker with walking route) and/or more intense exercise performed for less time (e.g., jogging for 50 minutes per day)

Alejandra Bolanos very active: perform activities of daily living plus daily exercise is equal to walking for 3–4 hours at 6 kilometres per hour (4 miles per hour) and/or more intense exercise performed for less time (e.g., jogging for 2 hours per day) and/or spending most of the day doing heavy physical activity (e.g., work in a job requiring intensive physical labour such as bike courier, or intensive daily athletic training or sports) b. Record your personal activities for a typical day. Include all physical activities as well as time sleeping, sitting, eating, doing household chores, and studying. The total daily activities must add up to 24 hours. Enter these activities into the DW+ software under “Track Activity.” If you have not yet accessed this software, refer to Part IV for instructions. Note: You may average longer periods of activity over seven days. For example, if you play basketball for three hours per week, that would average out to 0.4 hours per day. 5. ( 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. I've maintained a stable weight over the years, but recently, it's been on the rise due to my pregnancy. While my regular physical activity remains consistent, there are slight variations during summer when I'm more active outdoors, engaging in activities like hikes and visits to lakes.

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Alejandra Bolanos Part IV: Assessment of Nutrient Intake Using Dietary Reference Intakes Set up your Diet and Wellness Plus (DW+) account online: Go to the Diet and Wellness Plus (DW+) link on your NUTR 331 course home page and create your student account. You do not need to enter anything in Course Details and Course Key. Ignore the statement “You are not currently enrolled in a course.” If you have trouble accessing DW+, please contact the publisher’s Customer Support at 1-800-268-2222 (Monday to Friday, 8:00 am to 6:00 pm EST). (If you have difficulty receiving assistance from the publisher, please contact cmat@athabascau.ca .) Once you have created your account and opened DW+, create your profile. Important : Select the “Canadian Profile” check box. You will need your DW+ password, so record it in a safe place to ensure you remember it. 1. ( 10 marks ) Using the online DW+ program , enter your 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. COMPLETED 2. ( 5 marks ) Calculate the percent of total energy in your diet for the macronutrients: protein, carbohydrate, total fat, saturated fat, and alcohol (see eText Table 1–3, p. 7, and Appendix B, Example 6, p. B-3). Show your calculations and report them to one decimal place. Intake: Grams % of Calories AMDR (eText, p.34) Protein (115.104 g/2,556.689 kcal) X 100 = 4.5% 4.5% Carbohydrates Total Fat Saturated Fat [<10%] Alcohol See Study Guide, Unit 14, Section 2 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

Alejandra Bolanos 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.) 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. 4. ( 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. 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 be included in this list even though it has 7 grams of natural sugar. 5. ( 5 marks ) Referring to your Intake Spreadsheet , list the top two for the following: total fat, dietary fibre, vitamin A, folate, calcium, iron, and sodium. Remember to combine the nutrient value of foods eaten multiple times (e.g., bread, milk). Present this information clearly in a chart as shown in the following example. Briefly discuss the results. Highest Source / Amount Second-highest Source / Amount Example: Iron 100% whole wheat bread (2 slices) - 2.4 mg Pork tenderloin (75 g) - 1.0 mg Total fat Dietary Fibre Folate Vitamin A Calcium Iron Sodium

Alejandra Bolanos 6. ( 10 marks ) Plan a modified diet based on the recommended number of servings and types of foods included in Canada’s Food Guide . Use the Food Intake Diary and label this version as your modified diet. Enter this modified diet into the DW+ program. Referring to your DW+ reports from the modified diet ( Intake vs. Goals , Macronutrient Ranges , and Fat Breakdown ), briefly answer the following questions. o Based on your analysis of your initial diet, what specific food choices did you decide to change and why? o Give specific examples from your results to show how this modified diet changed your nutrient intakes. Include examples of how the changes improved your diet as well as examples of where food changes did not result in improvements. - Note: To receive full marks for this question, your modified diet must consider the appropriate level of calories, protein, carbohydrates, total fat, saturated fat, alcohol (if included), fibre, water, essential fatty acids, vitamins (folate, vitamins A, C, and D), and minerals (calcium, iron, potassium, and sodium). - You must include a copy of the modified diet Food Intake Diary , Intake vs. Goals , Macronutrient Ranges , and Fat Breakdown files (see Appendix C for details of the files to submit with this assignment).

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Assignment 1

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