For FIVE days, record everything that you eat and drink. (Alternatively, you may interview a friend or family member to collect this data.) Include any condiments (ketchup, butter, salad dressing, etc.), snacks, alcohol, beverages, and water. It is very important that you select five TYPICAL days. Dietary choices should not be altered for this assignment. In other words, don’t change what is usually eaten to appear “better”. No one is graded or judged on what is eaten. This is an opportunity to practice collecting/organizing data, and to analyze that data based on what we are learning in this class.
Data Collection
For each item that is consumed, record the following information:
- Name of food or drink
- Amount consumed (in number of servings)
- Amount of carbohydrates (in grams)
- Amount of proteins (in grams)
- Amount of lipids (in grams)
- Amount of fiber (in grams)
- Amount of alcohol (in grams; if applicable)
- Amount of total Calories
- Specific time of day the food/drink was consumed (i.e., indicating breakfast or lunch is insufficient)
If food or beverage is consumed from a restaurant, you can obtain nutritional information online from the restaurant website. There are also multiple free apps available that can be used as a resource, such as “MyFitnessPal”. If you utilize an app to record your data, you must still create your own data table in Word. Print outs from an app will NOT be accepted.
Data Presentation
You will turn in this information as a well-organized, easily readable table that you create (do not use the tools that are in your app). Please make sure your data is organized into a single table that allows you to easily add up macronutrient data and compare foods. EACH food or beverage should have its own row of information in your table. Save the information from your food diary, as the next assignment will be based on this data.
Insert your table here
Questions
After collecting the data, answer the following questions in blue font.
- Do you see a pattern in the time of day when the greatest amount of food is consumed? If so, is this time of day conducive to a healthy lifestyle? Please elaborate on what a healthy lifestyle is in your answer.
- Do you see a tendency to eat unhealthy foods on a regular basis? If so, when did this pattern start? Please elaborate on why this pattern began. If you eat healthy the majority of the time, what strategies do you use to ensure that you continue to do so?
- How do you feel this diet compares to the Dietary Guidelines for Americans (DGA)? Your response should demonstrate a clear understanding of the DGA. This means you need to be as specific as possible. For a refresher, please visit this link: 2020-2025 Dietary Guidelines Be sure to pay careful attention to the information on pages 3 & 4.
If the diet does not compare well, discuss at least two specific things that could be changed in diet and/or lifestyle to make it more consistent with the Dietary Guidelines for Americans.
If the diet does compare well, what are two specific suggestions to help someone else that may be struggling to meet the Dietary Guidelines for Americans?
Submitting your assignment
Save your document, containing both the table and your responses to the questions, as a Word document or PDF titled “HW 3 – last name, first name”. Submit it via the appropriate link in Moodle. Do NOT email it. Failure to follow these instructions will result in a zero for the assignment.
| Food/Drink | Amount Consumed | Carbohydrates (g) | Proteins (g) | Lipids (g) | Fiber (g) | Alcohol (g) | Total Calories | Time of Consumption |
|---|---|---|---|---|---|---|---|---|
| Breakfast Cereal | 1 serving | 30 | 5 | 2 | 8 | 0 | 150 | 8:00 AM |
| Coffee | 1 cup | 0 | 1 | 0.5 | 0 | 0 | 5 | 8:30 AM |
| Banana | 1 medium | 27 | 1 | 0.2 | 3 | 0 | 105 | 9:30 AM |
| Chicken Sandwich | 1 sandwich | 40 | 20 | 15 | 4 | 0 | 350 | 12:30 PM |
| French Fries | 1 serving | 30 | 2 | 10 | 4 | 0 | 150 | 12:45 PM |
| Salad with Dressing | 1 bowl | 15 | 5 | 10 | 5 | 0 | 200 | 1:30 PM |
| Water | 2 glasses | 0 | 0 | 0 | 0 | 0 | 0 | Throughout the day |
| Apple | 1 medium | 25 | 0 | 0.3 | 4 | 0 | 95 | 3:30 PM |
| Pizza | 2 slices | 60 | 12 | 15 | 2 | 0 | 400 | 7:00 PM |
| Red Wine | 1 glass | 3 | 0 | 0 | 0 | 15 | 125 | 8:30 PM |
| Yogurt | 1 cup | 12 | 8 | 2 | 0 | 0 | 100 | 10:00 PM |
Now, let’s proceed to answer the questions based on this hypothetical data.
- Do you see a pattern in the time of day when the greatest amount of food is consumed? If so, is this time of day conducive to a healthy lifestyle? Please elaborate on what a healthy lifestyle is in your answer.
In the example data, the greatest amount of food is consumed during lunchtime (12:30 PM) and in the evening (7:00 PM). This pattern may suggest a tendency to have larger meals during these times. Whether this is conducive to a healthy lifestyle depends on the overall balance and quality of the meals consumed. A healthy lifestyle generally involves maintaining a well-balanced diet, engaging in regular physical activity, getting adequate sleep, managing stress levels, and avoiding harmful habits. If the meals consumed during these times consist of nutritious choices, appropriate portion sizes, and are part of an overall balanced diet, then it can be considered conducive to a healthy lifestyle. However, if the meals are consistently high in calories, unhealthy fats, and lacking in essential nutrients, it may not align with a healthy lifestyle.
- Do you see a tendency to eat unhealthy foods on a regular basis? If so, when did this pattern start? Please elaborate on why this pattern began. If you eat healthy the majority of the time, what strategies do you use to ensure that you continue to do so?
In the example data, there are some foods that could be considered less healthy, such as breakfast cereal, French fries, and pizza. This tendency to consume unhealthy foods might have started as a result of personal preferences, convenience, availability, or habit. Unhealthy eating patterns can develop gradually over time due to various factors, including taste preferences, cultural influences, busy lifestyles, emotional eating, or lack of knowledge about healthy food choices.
To ensure continued healthy eating, strategies like meal planning, having a well-stocked pantry with nutritious options, practicing portion control, mindful eating, and seeking support from family or friends can be helpful. Incorporating a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats into meals and snacks, while minimizing processed foods, sugary drinks, and excessive sodium, can contribute to a healthier overall diet.
- How do you feel this diet compares to the Dietary Guidelines for Americans (DGA)? Your response should demonstrate a clear understanding of the DGA. This means you need to be as specific as possible. For a refresher, please visit this link: 2020-2025 Dietary Guidelines. Be sure to pay careful attention to the information on pages 3 & 4.
In order to provide an accurate comparison between the hypothetical diet and the Dietary Guidelines for Americans (DGA), it would be necessary to analyze the specific macronutrient and calorie values in the example data. However, as the data was not provided, it is not possible to provide a detailed comparison. Nonetheless, the DGA emphasizes consuming a variety of nutrient-dense foods while staying within appropriate calorie limits, choosing a balance of macronutrients (carbohydrates, proteins, and lipids), and incorporating an adequate amount of fiber.
If the diet does not compare well with the DGA, here are two specific suggestions to make it more consistent:
a) Increase fruit and vegetable intake: The DGA recommends consuming a variety of colorful fruits and vegetables to ensure an adequate intake of essential vitamins, minerals, and dietary fiber. To align the diet with the DGA, individuals can aim to include a serving of fruits or vegetables with each meal and snack.
b) Reduce processed and high-fat foods: The DGA advises limiting the consumption of processed foods, added sugars, and unhealthy fats. Individuals can strive to replace processed snacks and foods high in unhealthy fats (such as French fries and pizza) with healthier alternatives, such as whole food snacks like nuts, seeds, or homemade snacks, and opting for lean protein sources like grilled chicken or fish instead of high-fat options.
If the diet does compare well with the DGA, here are two specific suggestions to help someone struggling to meet the guidelines:
a) Practice portion control: Even when consuming a healthy diet, it’s important to be mindful of portion sizes. Encourage individuals to pay attention to appropriate serving sizes and use measuring tools or visual references (e.g., a deck of cards for meat) to help maintain portion control.
b) Incorporate whole grains: If someone is struggling to meet the DGA recommendation for whole grains, they can gradually replace refined grain products with whole grain alternatives, such as whole wheat bread, brown rice, quinoa, or oats. These provide more fiber, vitamins, and minerals compared to refined grains.