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FN 305; Nutrition, Science and Health Online

Assignment 1-Nutrition Self Study and Evaluation Introduction

You will be using this assignment for many other assignments, so please try to be very careful in your measurements and estimations.

 First, you will keep a three-day food record (see forms below)  Also, you will keep track of your activities. This will be the # of hours that you

exercise and what type of exercise you do each of those days.

In subsequent assignments, you will analyze your diet and compare it to different nutrition standards. For example, you will input your diet into the Diet Analysis program (the access card that came with your textbook) to obtain a record of the nutrients you consumed. You are undertaking this analysis before you have learned very much about the nutrients, but there is an advantage to that; having the results in front of you as you learn more about nutrition, will make the reading more meaningful. One of the final assignments of this self-study project will be a self-assessment narrative of your dietary intake.

Directions

Record what you eat and drink on the sheets provided or similar. Record all foods you eat for a usual three-day consecutive period. If you eat differently on the weekends than on weekdays, you should probably record for two weekdays and one weekend day. As you record each food, make careful note of the amount and how it was prepared (fried, baked etc.). Estimate the amount to the nearest weight or fluid ounce, quarter cup, tablespoon, or other common measure. It is suggested to bring a measuring cup with you to meals.

In guessing at the sizes of meat portions, it helps to know that a piece of meat the size of the palm of your hand weighs about 3 or 4 ounces. It also helps to know that a slice of cheese (such as sliced American cheese) or a 1 1/2-inch cube of cheese weighs about 1 ounce. If you are unable to estimate serving sizes, measure out servings the size of a cup, tablespoon, and teaspoon onto a plate or into a bowl to see how they look. You may have to break down mixed dishes to their ingredients. Other mixtures are simple to analyze. A ham-and- cheese sandwich, for example, could be listed as 2 slices of bread, 1 tablespoon of mayonnaise, 2 ounces of ham, 1 ounce of cheese, and so on. If you can't discern all the ingredients, estimate the amounts of only the major ones, like the beef, tomatoes, carrots, onions, and potatoes in a beef-vegetable soup.

You will, of course, make some errors in estimating amounts. Still, you will have a rough approximation that will enable you to compare your nutrient intakes with

the recommended ones. The closer your approximations, the closer your actual intake will be. Some common errors include using weight ounces instead of fluid ounces. Record the liquids as fluid ounces and the solids as weight oz.

Please do not record any nutrient supplements you take. It will be interesting to discover whether your food choices alone deliver the nutrients you need. You'll know better after analyzing your diet what supplements or types of foods you need to incorporate into your diet. Write your food records on the provided charts (provided with this assignment). Be sure to list the amounts of foods eaten.

Activity chart next to the individual meal is to help identify if your time/choice of food had a psycho-social trigger -- you ate due to peer pressure (party, watching tv/movie, birthday) or emotional trigger (stressed, absent minded snacking) etc. Your activity chart is ALL your 3-day activities including what you may consider minor e.g. sleeping, sitting in class, typing/reading email on computer etc. When you in put these activities in ChooseMyPlate (assignment 2) and Diet Analysis (assignment 3) you will see how much energy/calories you are expending while doing these simple activities (Basal Metabolic Rate and thermogenesis).

Complete your 3-day foodlists/activity lists on the Microsoft Word document provided and submit it via the Assignment box in Course Information. After submitting, a document cannot be retrieved or changed.

You have finished the Assignment #1 when you have:

 Filled out the type and amount of foods and beverages consumed.  Typed your 3-day foodlists/activity lists onto the provided Microsoft Word

document and saved it as a .pdf  You have uploaded the Assignment into the Assignment box in Course

Information  You have clicked on the 'submit' button in Blackboard

NAME: WEIHUNG HO FOOD LIST DAY 1 Food Amount Breakfast Measurement

of Food Activities

EXAMPLE: Egg McMuffin 1 fried egg, 1 muffin,

1 oz cheese, 2 oz bacon

Ate in car while rushing to class

Kongbao Chicken(chinese food) 8 oz Chicken, 2cloves garlic, 1 Oz ginger , 6 dried red Chili peppers

Ate alone at home

Rice 1 cup of rice Ate alone at home

Hot Mike tea Half cup of mike and Half cup of black tea mixed

Drank alone at home

Lunch

Pineapple Bun 1 Bread, 1 oz pineapple

Market food court

Stir fried rice noodles with beef 6 oz wide rice flour Noodles rice sticks, 1 oz green onions, 1 oz onions, 2 garlic Cloves finely minced 4 oz steak, 1 oz ginger

Market food court

Hot water Half cup of water Market food court

Dinner

Sichuan spicy wonton in red oil 15 Wonton wrappers, 5 oz minced pork , 1 oz ginger, 1 oz green onion, 1 egg

Ate alone at home

Spinach with mashed garlic 5 oz spinach, 1 oz garlic

Ate alone at home

Hot tea Full cup of black tea Drank alone at home

Snacks

Kitkat chocolate 3 oz chocolate Ate in car

NAME: FOOD LIST DAY 2 Food Amount Breakfast Measurement

of Food Activities

Fried bread stick 2 Bread stick Ate in the restaurant

Soybean mike Full cup of Soybean Mike

Drank in the Restaurant

Lunch

Hainanese style chicken with rice 8 oz Boneless chicken thighs, 1 oz grated ginger, 1 oz green onion, 1 cup of rice, 1 oz garlic chopped

Ate in the restaurant

Tai tea Full cup of tai tea Drank in the restaurant

Fried spring roll 3 oz bean thread noodles, 1 oz dried wood ear mushrooms, 1 oz garlic cloves, 1 oz grated carrots, 5 oz pork shoulder

Ate in the restaurant

Dinner

Peking sauce pork 8 oz pork tenderloin, 1 oz scallion

Ate alone at home

Garlic cabbage 1 oz garlic cloves, 8 oz cabbage

Ate alone at home

Hot tea Half cup of black tea Drank at home

Snacks

Mango cup 1 oz mango , 3 oz jelly

Ate at cake store

NAME: FOOD LIST DAY 3 Food Amount Breakfast Measurement

of Food Activities

Glutinous oil rice 6 oz oil rice, 1 oz mushroom, 1 oz green onion, 1 oz carrot, 2 oz chopped pork

Ate at the Chinese market

Boba mike tea 2 oz boba, full cup of Milk tea

Drank at the boba Tea house

Lunch

Tomato scrambled eggs 5 oz tomato, 5 oz egg, 1 oz green onion

Ate alone at home

White rice Full 2 cups of rice Ate alone at home

Garlic broccoli 1 oz garlic, 7 oz broccoli

Ate alone at home

Dinner

Poached sliced beef in hot chili oil 12 oz beef, 1 oz garlic, 2 oz onion, 1 oz green onion, 8 oz lettuce,

Ate at Si-Chuan restaurant

Spicy cola Barbecue spareribs 1 full can of cola, 8 oz pork ribs, 1 oz dried spicy, 1 oz yellow onion, 1 oz garlic,

Ate at Si-Chuan restaurant

White rice Full cup of rice Ate at Si-Chuan

restaurant

Snacks

Jamba Juice’s Waffle 1 waffle Ate at Jamba Juice

Activity Charts Name:WEIHUNG HO

Intensity: Light: most sitting and standing activities. Activity examples are: Attending class, studying, using a computer, watching TV, talking, doing homework, sleeping. Moderate: breathing rate increases, but conversation is possible. Activity examples are: walking moderately, cycling briskly, scrubbing floors, raking, car-washing, waiting tables, washing dishes, social dancing, swimming, hitting a punching bag. Vigorous or intense: too out of breath to easily carry on a conversation. Activity examples are: hiking uphill, carrying heavy items, heavy construction work, running or jogging, high impact exercises classes-aerobic or spinning, most competitive sports

Activity Chart-Day 1 Time Activity Intensity 12:00 am Using a phone Light 12:15 am Using a phone Light 12:30 am Using a phone Light 12:45 am Sleeping Light 1:00 am Sleeping Light 1:15 am Sleeping Light 1:30 am Sleeping Light 1:45 am Sleeping Light 2:00 am Sleeping Light 2:15 am Sleeping Light 2:30 am Sleeping Light 2:45 am Sleeping Light 3:00 am Sleeping Light 3:15 am Sleeping Light 3:30 am Sleeping Light 3:45 am Sleeping Light 4:00 am Sleeping Light 4:15 am Sleeping Light 4:30 am Sleeping Light 4:45 am Sleeping Light 5:00 am Sleeping Light 5:15 am Sleeping Light 5:30 am Sleeping Light 5:45 am Sleeping Light 6:00 am Sleeping Light 6:15 am Sleeping Light

6:30 am Sleeping Light 6:45 am Sleeping Light 7:00 am Sleeping Light 7:15 am Sleeping Light 7:30 am Sleeping Light

Activity Chart Day -1 Time Activity Intensity 7:45 am Sleeping Light 8:00 am Sleeping Light 8:15 am Sleeping Light 8:30 am Sleeping Light 8:45 am Taking shower Moderate 9:00 am Cooking Moderate 9:15 am Cooking Moderate 9:30 am Cooking Moderate 9:45 am Eating Breakfast Light 10:00 am Eating Breakfast Light 10:15 am Driving Moderate 10:30 am Driving Moderate 10:45 am Attending class Light 11:00 am Attending class Light 11:15 am Attending class Light 11:30 am Attending class Light 11:45 am Attending class Light 12:00 pm Attending class Light 12:00 pm Attending class Light 12:15 pm Attending class Light 12:30 pm Driving Moderate 12:45 pm Driving Moderate 1:00 pm Eating lunch Light 1:15 pm Eating lunch Light 1:30 pm Eating lunch Light 1:45 pm Eating lunch Light 2:00 pm Eating lunch Light 2:15 pm Driving Moderate 2:30 pm Sleeping Light 2:45 pm Sleeping Light 3:00 pm Sleeping Light 3:15 pm Sleeping Light 3:30 pm Sleeping Light 3:45 pm Using a phone Light 4:00 pm Using a phone Light 4:15 pm Using a phone Light 4:30 pm Driving Moderate 4:45 pm Driving Moderate 5:00 pm Attending class Light 5:15 pm Attending class Light 5:30 pm Attending class Light

5:45 pm Attending class Light

Activity Chart Day -1 Time Activity Intensity 6:00 pm Attending class Light 6:15 pm Attending class Light 6:30 pm Attending class Light 6:45 pm Attending class Light 7:00 pm Attending class Light 7:15 pm Attending class Light 7:30 pm Driving Moderate 7:45 pm Driving Moderate 8:00 pm Eating Dinner Light 8:15 pm Eating Dinner Light 8:30 pm Eating Dinner Light 8:45 pm Eating Dinner Light 9:00 pm Eating Dinner Light 9:15 pm Eating Dinner Light 9:30 pm Driving Moderate 9:45 pm Driving Moderate 10:00 pm Taking shower Moderate 10:15 pm Taking shower Moderate 10:30 pm Taking shower Moderate 10:45 pm Using computer Light 11:00 pm Using computer Light 11:15 pm Using computer Light 11:30 pm Using computer Light 11:45 pm Using computer Light All activities should be completely filled in. Include sleeping hours.

Activity Chart Day –2 Time Activity Intensity 12:00 am Using a phone Light 12:15 am Using a phone Light 12:30 am Sleeping Light 12:45 am Sleeping Light 1:00 am Sleeping Light 1:15 am Sleeping Light 1:30 am Sleeping Light 1:45 am Sleeping Light 2:00 am Sleeping Light 2:15 am Sleeping Light 2:30 am Sleeping Light 2:45 am Sleeping Light

3:00 am Sleeping Light

Activity Chart Day –2 Time Activity Intensity 3:15 am Sleeping Light 3:30 am Sleeping Light 3:45 am Sleeping Light 4:00 am Sleeping Light 4:15 am Sleeping Light 4:30 am Sleeping Light 4:45 am Sleeping Light 5:00 am Sleeping Light 5:15 am Sleeping Light 5:30 am Sleeping Light 5:45 am Sleeping Light 6:00 am Sleeping Light 6:15 am Sleeping Light 6:30 am Sleeping Light 6:45 am Sleeping Light 7:00 am Sleeping Light 7:15 am Sleeping Light 7:30 am Sleeping Light 7:45 am Sleeping Light 8:00 am Sleeping Light 8:15 am Sleeping Light 8:30 am Sleeping Light 8:45 am Taking shower Moderate 9:00 am Taking shower Moderate 9:15 am Eating breakfast Light 9:30 am Eating breakfast Light 9:45 am Eating breakfast Light 10:00 am Watching TV Light 10:15 am Watching TV Light 10:30 am Watching TV Light 10:45 am Driving Moderate 11:00 am Shopping at Supermarket Moderate 11:15 am Shopping at Supermarket Moderate 11:30 am Shopping at Supermarket Moderate 11:45 am Driving Moderate 12:00 pm Eating lunch Light 12:00 pm Eating lunch Light 12:15 pm Eating lunch Light 12:30 pm Eating lunch Light 12:45 pm Eating lunch Light 1:00 pm Eating lunch Light

1:15 pm Eating lunch Light

Activity Chart Day –2 Time Activity Intensity 1:30 pm Playing computer game Light 1:45 pm Playing computer game Light 2:00 pm Playing computer game Light 2:15 pm Playing computer game Light 2:30 pm Playing computer game Light 2:45 pm Playing computer game Light 3:00 pm Playing computer game Light 3:15 pm Doing homework Light 3:30 pm Doing homework Light 3:45 pm Doing homework Light 4:00 pm Working out at gym Vigorous 4:15 pm Working out at gym Vigorous 4:30 pm Working out at gym Vigorous 4:45 pm Working out at gym Vigorous 5:00 pm Dog walking Moderate 5:15 pm Dog walking Moderate 5:30 pm Dog walking Moderate 5:45 pm Dog walking Moderate 6:00 pm Cooking Moderate 6:15 pm Cooking Moderate 6:30 pm Cooking Moderate 6:45 pm Cooking Moderate 7:00 pm Eating dinner Light 7:15 pm Eating dinner Light 7:30 pm Eating dinner Light 7:45 pm Eating dinner Light 8:00 pm Eating dinner Light 8:15 pm Eating dinner Light 8:30 pm Eating dinner Light 8:45 pm Washing dishes Moderate 9:00 pm Taking shower Moderate 9:15 pm Taking shower Moderate 9:30 pm Using computer Light 9:45 pm Using computer Light 10:00 pm Using computer Light 10:15 pm Using computer Light 10:30 pm Using phone Light 10:45 pm Using phone Light 11:00 pm Using phone Light 11:15 pm Skyping with my parent Light 11:30 pm Skyping with my parent Light 11:45 pm Skyping with my parent Light All activities should be completely filled in. Include sleeping hours.

Activity Chart Day –3

Time Activity Intensity 12:00 am Skyping with my parent Light 12:15 am Skyping with my parent Light 12:30 am Sleeping Light 12:45 am Sleeping Light 1:00 am Sleeping Light 1:15 am Sleeping Light 1:30 am Sleeping Light 1:45 am Sleeping Light 2:00 am Sleeping Light 2:15 am Sleeping Light 2:30 am Sleeping Light 2:45 am Sleeping Light 3:00 am Sleeping Light 3:15 am Sleeping Light 3:30 am Sleeping Light 3:45 am Sleeping Light 4:00 am Sleeping Light 4:15 am Sleeping Light 4:30 am Sleeping Light 4:45 am Sleeping Light 5:00 am Sleeping Light 5:15 am Sleeping Light 5:30 am Sleeping Light 5:45 am Sleeping Light 6:00 am Sleeping Light 6:15 am Sleeping Light 6:30 am Sleeping Light 6:45 am Sleeping Light 7:00 am Sleeping Light 7:15 am Sleeping Light 7:30 am Sleeping Light 7:45 am Sleeping Light 8:00 am Sleeping Light 8:15 am Sleeping Light 8:30 am Taking shower Moderate 8:45 am Taking shower Moderate 9:00 am Using phone Light 9:15 am Driving Moderate 9:30 am Eating breakfast Light 9:45 am Eating breakfast Light

Activity Chart Day -3

Time Activity Intensity 10:00 am Eating breakfast Light 10:15 am Driving Moderate 10:30 am Attending class Light 10:45 am Attending class Light 11:00 am Attending class Light 11:15 am Attending class Light 11:30 am Attending class Light 11:45 am Attending class Light 12:00 pm Attending class Light 12:00 pm Attending class Light 12:15 pm Attending class Light 12:30 pm Driving Moderate 12:45 pm Driving Moderate 1:00 pm Cooking Moderate 1:15 pm Cooking Moderate 1:30 pm Cooking Moderate 1:45 pm Eating lunch Light 2:00 pm Eating lunch Light 2:15 pm Eating lunch Light 2:30 pm Eating lunch Light 2:45 pm Eating lunch Light 3:00 pm Doing homework Light 3:15 pm Doing homework Light 3:30 pm Doing homework Light 3:45 pm Dog walking Moderate 4:00 pm Dog walking Moderate 4:15 pm Dog walking Moderate 4:30 pm Working out at gym Vigorous 4:45 pm Working out at gym Vigorous 5:00 pm Working out at gym Vigorous 5:15 pm Taking shower Moderate 5:30 pm Watching TV Light 5:45 pm Watching TV Light 6:00 pm Watching TV Light 6:15 pm Driving Moderate 6:30 pm Driving Moderate 6:45 pm Eating dinner Light 7:00 pm Eating dinner Light 7:15 pm Eating dinner Light 7:30 pm Eating dinner Light

Activity Chart Day -3

Time Activity Intensity 7:45 pm Eating dinner Light 8:00 pm Eating dinner Light 8:15 pm Driving Moderate 8:30 pm Shopping at market Moderate 8:45 pm Shopping at market Moderate 9:00 pm Driving Moderate 9:15 pm Dog walking Moderate 9:30 pm Playing computer game Light 9:45 pm Playing computer game Light 10:00 pm Playing computer game Light 10:15 pm Playing computer game Light 10:30 pm Playing computer game Light 10:45 pm Using phone Light 11:00 pm Using phone Light 11:15 pm Using phone Light 11:30 pm Using phone Light 11:45 pm Using phone Light All activities should be completely filled in. Include sleeping hours.