Buy Existing Paper - Record all foods consumed for three typical days

Description

Record all foods consumed for three typical days. Your three days must include two weekdays and one weekend day.

 

  1. Record each item in the “Foods Consumed” Use a new recording page for each day.  Include all snacks and beverages, except water.  Be as thorough and specific as possible.

 

  1. Record the actual amount of each food consumed in the “Actual Portion” Use the most appropriate unit of measurement for each food.  Units of measurement include; cup, ounce (oz.), grams (gms), tablespoon (Tbs.), teaspoon (tsp.), each, piece, etc.

Record all foods consumed for three typical days

  1. DO NOT include any supplements that you may be currently consuming (i.e. vitamin/mineral supplements, protein powders, etc.).

 

  1. Calculate and record the number of cups or ounce equivalents (oz-eq) in the appropriate column under “Number of cups/oz-eq” for each food consumed. Use decimals, NOT fractions and round fractions of servings to the nearest .25. Use the My Pyramid/Choose My Plate handout or website choosemyplate.gov  to calculate servings.

 

  1. It is important to eat as normally as possible in order to get an accurate analysis of your diet. You will only get out of this assignment what you put into it.

 

  1. Make a check mark in the appropriate column under “Check Mark” for foods that are considered “fats/oils”, “added sugar”, or “other”.

 

  1. Total the number of cups/oz-eq for each of the five food groups and record in the row labeled “Total Number of Cups/oz eq.”

 

  1. Use the chart on the first page of the My Pyramid handout to select your calorie level and the corresponding goal number of cups/oz eq for each food group. Indicate your goal number for each of the five food groups in the row labeled “Goal Number of Cups/oz eq.”  Indicate the calorie level your goal numbers are based on.

 

  1. Calculate your average number of cups/oz eq per day and compare to your goal number for each of the five food groups. Fill in the AVERAGE CHART on the next page using the example as a guide.  Use +” or “ signs as needed in the “difference” line.

 

  1. Attach a TYPED, DOUBLE-SPACED DISCUSSION to the back of this assignment that addresses the following:
  2. Do you think the calorie level you chose is too high, too low, or just right? Why?
  3. Indicate what changes you could make to your diet to reach your goal number of cups/oz eq for each food group based on the “difference” line of your average chart. BE SPECIFIC. Include actual food examples and when they could be added to your diet, such as for breakfast, as a snack, etc.

Record all foods consumed for three typical days

  1. Write NEATLY using INK to fill out the assignment pages – no pencil!

 

  1. Save this assignment!

 

Example Chart (goal based on 2,000 calories)

  Grain

(oz/eq)

Vegetable

(cups)

Fruit

(cups)

Milk

(cups)

Meat and Beans

 (oz-eq.)

Day 1 6 0 1 1 8
Day 2 8 2.5 3 .5 10
Day 3 7 .5 2 1.5 9
Total (divide by 3) 21 3 6 3 27
Average 7 1 2 1 9
Goal 6 2.5 2 3 5.5
Difference +1 -1.5 0 -2 +3.5

 

 

Note:  Divide the total by three to get the average.  Subtract the goal from the average to get the difference.  The difference line tells you whether you were over, under, or right on your goal for each food group.

 

Average Chart

  Grain Vegetable Fruit Milk Meat (oz.)
Day 1          
Day 2          
Day 3          
Total          
Average          
Goal          
 

 

         
Difference          

Day 1- Sunday

 

 

Foods Consumed Actual Portion

Number of cups/oz-eq

Check Mark

Grains

(oz-eq)

Veg

(cups)

Fruit

(cups)

Milk

(cups)

Meat

(oz-eq)

Fats/

Oils

Added

Sugar

Other
 

One Cup of Tea

1             3 table spoons 1 cup
 

Four Slices of Bread

4 servings 4              
 

One Cup of Coffee

1             2 table spoons 1 cup
 

One Cup of Rice

2 servings 2              
 

Four pieces of Beef

4 servings         16      
 

One Small Apple

1 serving     1          
 

Two Sausages

2           2 Sausages    
 

One Plate of Mashed White Potatoes

 

1 serving   1 cup            
 

One Cup of Noodle

2 servings 2              
 

Two cups of Milk

2 servings       2        
 

One Orange

1 serving     1          
 

 

                 
 

 

                 
 

 

                 
 

 

                 
 

 

                 
 

 

                 
 

 

                 
 

 

                 
 

 

                 
 

 

                 
 

 

                 
 

 

                 
 

 

 

                 

Total Number of cups/oz eq

 

8

 

1 2 2 16  

Date _28 April 2019__________

Goal Number of cups/oz eq

 

8 3 2 3 6.5
                 Difference 0 -2 0 -1 +9.5  

 

 

 

 

 

 

 

Day 2-Tuesday

 

Foods Consumed Actual Portion

Number of cups/oz-eq

Check Mark

Grains

(oz-eq)

Veg

(cups)

Fruit

(cups)

Milk

(cups)

Meat

(oz-eq)

Fats/

Oils

Added

Sugar

Other
 

One Cup of Tea

1             3 table spoons 1 cup
 

Four Slices of Bread

4 servings 4              
 

Diet Coke

1               1 cup
 

One Cup of oatmeal

2 servings 2              
2 Salmon Pieces 2 servings         12      
 

One Small Apple

1 serving     1          
 

Two Sausages

2           2 Sausages    
 

Two pieces of sweet  Potatoes

 

1 serving   2 cup            
 

One Cup of Noodle

2 servings 2              
 

Two cups of Milk

2 servings       2        
 

One slice of watermelon

1 serving     1          
 

 

                 
 

 

                 
 

 

                 
 

 

                 
 

 

                 
 

 

                 
 

 

                 
 

 

                 
 

 

                 
 

 

                 
 

 

                 
 

 

                 
 

 

 

                 

Total Number of cups/oz eq

 

8

 

2 2 2 12  

Date _30th April 2019__________

Goal Number of cups/oz eq

 

8

 

3 2 3 6.5
Difference 0 -1 0 -1 +5.5  
             
             

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Day 3- Thursday

 

 

Foods Consumed

Actual Portion

Number of cups/oz-eq

Check Mark

Grains

(oz-eq)

Veg

(cups)

Fruit

(cups)

Milk

(cups)

Meat

(oz-eq)

Fats/

Oils

Added

Sugar

Other
 

One Cup of Tea

1             3 table spoons 1 cup
 

One Cup of Coffee

1               1 cup
 

One Cup of Rice

2 servings 2              
Half Chicken 1 servings         8      
 

One Orange

1 serving     1          
 

Two Sausages

2           2 Sausages    
 

One Plate of Mashed White Potatoes

 

1 serving   1 cup            
 

One  Cup of Popcorns

0.33 servings 0.33              
 

Two cups of Milk

2 servings       2        
 

Two Orange

2 serving     2          
 

One cup of Green peas

1 serving   1 cup            
 

 

                 
 

 

                 
 

 

                 
 

 

                 
 

 

                 
 

 

                 
 

 

                 
 

 

                 
 

 

                 
 

 

                 
 

 

                 
 

 

 

                 

Total Number of cups/oz eq

 

 

2.33

2 2 2 8  

Date _2nd May, 2019 __________

Goal Number of cups/oz eq

 

8 3 2 3 6.5
                  Difference -5.67 -1 0 -1 +1.5  

 

 

Reflection

From my observations, there are certain portions that I need to increase the uptake. However, there are others that I am consuming the right amount and others that I consuming excess and I need to reduce their consumption. This varies from day to day since I slightly vary the meals that I take. Majority of what I eat remains the same throughout the week.  For example, two out of the three days I took the right amount of grains. I need to maintain this since it sows I am moving in the right direction. I will include oats in my diet to boost the level of grains. I will also start taking corn bread it will increase my level of oz eq obtained from grains. My vegetable consumption needs to increase since I have negative differences for all the three days. I need to increase it by 2 cups each day to be on the right amount required for someone in my group. I will be taking more greens such as spinach to boost my vegetable consumption.I take fruits as required and my difference is zero. I should continue consuming or eating this amount of fruits. My consumption of milk also needs to increase since I take two cups each day. I need to increase by one cup since my deficit is one. If I increase my milk consumption by one more cup every day, I will be taking the right amount of milk needed for someone like me. Finally, I need to cut the amount of meat that I consume. I take more than twice the amount of meat that I am required and this can be harming my body and my health. I will reduce the level of meat that I eat to get to the right amount demanded by my body.Record all foods consumed for three typical days