T T M D Exercise #1: Making Food Choices: Hinking Hrough Y IET

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by Sharon Rady Rolfes

THINKING THROUGH MY DIET


Exercise #1: Making Food Choices

We decide what to eat, when to eat, and even whether to eat for a variety of reasons. Examine the factors
that influence your food choices by keeping a food diary for 24 hours. Record the times and places of
meals and snacks, the types and amounts of foods eaten, and a description of your thoughts and feelings
when eating. Now examine your food record and consider your choices.

1. Which, if any, of your food choices were influenced by emotions (happiness, boredom, or
disappointment, for example)?
- Well thats good it my taste good for example like sad while you eating alone you crying
because you are sad and lonely and thats make u cry
2. Was social pressure a factor in any food decisions?
- A study showed that when groups of people eat together at a restaurant at which they must
state their food choice aloud, they tend to select items from the same menu categories. If
you want to eat healthier when dining out, research recommends surrounding yourself with
friends who make healthy food choices
3. Which, if any, of your food choices were influenced by marketing strategies or food
advertisements?
- Parental encouragement to choose healthier options also appears to have an effect,
although when that goes against the message of commercials, parental influence is not
as strong as the researchers expected. How large a role do availability, convenience, and
economy play in your food choices?
4. Do your age, ethnicity, or health concerns influence your food choices?
- Yes Dinner at someone's home often means a limited choice of food.
5. How many times did you eat because you were truly hungry? How often did you think of health
and nutrition when making food choices? Were those food choices different from others made
during the day?
- 5 times a day
- My health thinking what the best food i eat
- Because its good and healthy for me

Compare the choices you made in your 24-hour food diary to the food guide pyramid.

Food Groups Suggested Servings Servings Consumed


Bread, cereal, rice, and pasta 6 to 11 servings 2 slice, 1 teasespoon

Vegetable 3 to 5 servings 2 slice

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Fruit 2 to 4 servings 5 slice

Milk, yogurt, and cheese 2 to 3 servings 1 cup 2 slice

Meat, poultry, fish, dry beans, 2 to 3 servings 2 slice, 1 slice


eggs, and nuts
Fats, oils, and sweets Use sparingly 1cup , 1slice

6. Do you eat at least the minimum number of servings from each of the five food groups daily?
- Yes
7. Do you try to vary your choices within each food group from day to day?
- Yes
8. What dietary changes could you make to improve your chances of enjoying good health?
- Eating vagetavle and nice diet of food

Exercise #2: Digestion and Absorption

Digestion transforms the foods we eat into nutrients and absorption moves nutrients from the GI tract
into the blood. Optimal digestion and absorption depends on the good health of the digestive tract,
which is affected by such lifestyle factors as sleep, physical activity, state of mind, and the meals you eat.
Identify which of these foods and food habits promote or impede healthy digestion and absorption.

Foods and Food Habits Promote Impede


Take small bites of food. … …

Chew thoroughly before swallowing. … …

Exercise immediately after eating to prevent weight gain. … …

Eat a low-fiber … …
diet.
Drink plenty of fluids. … …

Eat a few large meals instead of several smaller ones. … …

Eat quickly and then lie down to rest. … …

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Create a meal using citrus fruits and meat. … …

Tackle family problems at the dinner table. … …

1. Do you experience GI distress regularly?


- yes

2. What changes can you make in your eating habits to promote GI health?
- For better digestive tract health, make these changes to your diet: Eat plenty of
fiber; think fruit, vegetables, and whole grains. Eat three to five servings of fish each
week. Choose lean cuts of meat and remove the skin from poultry

Exercise #3: Carbohydrates

Most of the energy we receive from foods comes from carbohydrates. Healthy choices provide complex
carbohydrates or naturally occurring simple carbohydrates, rich in water-soluble vitamins and dietary
fiber. A diet that is consistently low in dietary fiber and high in added sugar can lead to health problems.
Look at these examples of related foods and identify which are most similar to your food choices.

High in fiber/ low Intermediate Low in fiber/ high


in added sugar in added sugar
Apple with peel Applesauce, sweetened Fruit drink, 10% apple juice

Brown rice Cream of rice cereal Rice crispy treat

Pumpernickel bread Bagel, plain Danish pastry

Baked sweet potato Candied sweet potato casserole Sweet potato pie

Corn on the cob Creamed corn Frosted corn flakes

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Oatmeal Granola Granola breakfast bar

1. Do you select whole-grain products and fresh fruits and vegetables regularly?
- Yes

2. Do you choose foods that increase your intake of fiber and limit your intake of sugars?
- Yes

Exercise #4: Lipids

Fats give foods their flavor, texture, and palatability. Unfortunately, these same characteristics entice
people to eat too much from time to time. Do you know how to select low-fat foods that will help you
meet dietary fat recommendations? Look at these examples of foods and consider how often you select
the item that is lower in fat.

Which of these pairs are you most likely to select--

Peanuts or pretzels?

Hot dog or turkey sandwich?

Whole milk or low-fat milk?

Fried chicken or baked chicken?

Tuna packed in oil or tuna packed in water?

Spaghetti with alfredo sauce


with marinara sauce?

Croissants or bagels?

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Sausage pizza or mushroom pizza?

The second item in each pair is lower in fat and making such fat-free or low-fat food choices regularly
can help you meet dietary fat recommendations. In addition, eating plenty of whole-grain products,
fresh vegetables, legumes, and fruits daily will help to keep your fat intake under control.

Exercise #5: Proteins and Amino Acids

Most people in the United States and Canada receive more protein than they need. This is not surprising
considering the abundance of food eaten and the central role meats hold in the North American diet.
Keep a food diary for one day and then estimate your protein intake for that day. Multiply the number of
servings you consumed by the estimated protein per serving to guesstimate your total protein intake.

Food groups Servings consumed Estimated protein Totals


Bread, cereal, rice, and 2 slice, 1 teasespoon 3 grams/serving 6
pasta
Vegetable 2 slice 2 grams/serving 4

Fruit 5 slice 0 grams/serving 5

Milk, yogurt, and cheese 2 slice , 2 cup 8 grams/serving 12

Meat, poultry, fish, dry 2 slice, 1 teasespoon 7 grams/ounce 10


beans, eggs and nuts
Fats, oils, and sweets 0 grams/serving 0

37
Total estimated protein intake

The protein RDA for young adults (19 to 30 years old) is 46 grams for women and 56 grams for men.
Health experts advise people to maintain moderate protein intakes—between the RDA and twice the
RDA.

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1. Do you receive enough, but not too much, protein daily?


- Yes

2. How often do you select plant-based protein foods?


- everyday

Exercise #6: Metabolism and Energy Balance

Metabolism explains how the cells in the body use nutrients to meet its needs. Cells may start with small,
simple compounds and use them as building blocks to form larger, more complex structures
(anabolism). These anabolic reactions involve doing work and so require energy. Alternatively, cells may
break down large compounds into smaller ones (catabolism). Catabolic reactions usually release energy.
Determine whether the following reactions are anabolic or catabolic.

Anabolic Cataboli
c
A cracker becomes glucose. … …

Glucose becomes glycogen. … …

You consume more energy than your body expends. … …

Fasting. … …

A piece of ham becomes amino acids. … …

Amino acids become your muscles. … …

A cookie becomes fatty acids. … …

Fatty acids become body fat. … …

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Fatty acids provide energy. … …

Exercise #7: Overweight, Underweight, and Weight Control

Does your BMI fall between 18.5 and 24.9? If so, you may want to maintain your weight. If not, you may
need to gain or lose weight to improve your fitness and health. Determine whether these food and
activity choices are typical of your lifestyle.

Food and activity choices Frequency per week

Promote weight gain:

Drink plenty of juice. Every week

Eat energy-dense foods. Everyday

Eat large portions. Every day

Eat peanut butter crackers between meals. Every month

Eat three or more large meals a day. Every other day

Promote weight loss:

Drink plenty of water. Every day

Eat nutrient-dense foods. Every day

Eat slowly. Every day

Eat small portions. Every day

Limit snacks to healthful choices. Every week

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Limit television watching. Every day

Participate in physical activity. Every day

Select low-fat foods. Every day

Share a restaurant meal or take home leftovers. Every week

• On the average, do your lifestyle choices promote weight gain, weight loss, or weight maintenance?

- - weight loss

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by Sharon Rady Rolfes

THINKING THROUGH MY DIET


Exercise #8: Vitamins

A diet that offers a variety of foods from each group, prepared with reasonable care, serves up ample vitamins.
The cereal and bread group delivers thiamin, riboflavin, niacin, and folate. The fruit and vegetable groups excel in
folate, vitamin C, vitamin A, and vitamin K. The meat group serves thiamin, niacin, vitamin B6, and vitamin B12.
The milk group stands out for riboflavin, vitamin B12, vitamin A, and vitamin D. Even the miscellaneous group
with its vegetable oils provides vitamin E. Determine whether these food choices are typical of your diet.

Food choices Frequency per week


Citrus fruits Vitamin C

Dark green, leafy vegetables Vitamin B

Deep yellow or orange fruits or vegetables Vitamin B

Legumes Vitamin D

Milk and milk products Vitamin B

Vegetable oils Vitamin C

Whole or enriched grain products Vitamin B

1. Do you eat dark green, leafy or deep yellow vegetables daily?


- No

2. Do you drink vitamin A- and D-fortified milk regularly?


- Yes

3. Do you use vegetable oils when you cook?


-not everyday when its needed

4. Do you choose whole or enriched grains, citrus fruits, and legumes often?
- Yes
by Sharon Rady Rolfes

THINKING THROUGH MY DIET

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Exercise #9: Water and Minerals

The two minerals most likely to fall short in the diet are iron and calcium. Interestingly, both are found in protein-
rich foods, but not in the same foods. Meats, fish, and poultry are rich in iron but poor in calcium. Conversely,
milk and milk products are rich in calcium but poor in iron. Including meat or meat alternates for iron and milk
and milk products for calcium can help defend against iron deficiency and osteoporosis, respectively. Determine
whether these food choices are typical of your diet.

Food choices Frequency per week


Calcium-fortified foods (such as corn tortillas, tofu, Every other day
cereals, or juices)
Dark green vegetables (such as broccoli) Every day

Iron-fortified foods (such as breads or cereals) Every day

Legumes (such as pinto beans) Every week

Meats, fish, poultry, or eggs Every day

Milk or milk products Every day

Nuts (such as almonds) or seeds (such as sesame Every day


seeds)
Small fish (such as sardines) or fish canned with Every day
bones (such as canned salmon)
Whole or enriched grain products Every day

1. Do you eat a variety of foods, including some meats, seafood, poultry, or legumes, daily?
- Yes
by Sharon Rady Rolfes

THINKING THROUGH MY DIET

2. Do you drink at least 3 glasses of milk—or get the equivalent in calcium—every day?
- Yes because glass of milk can make u stronger

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Exercise #10: Fitness and Nutrition

Fitness depends on a certain minimum amount of physical activity. Ideally, the quantity and quality of the
physical activity you select will improve your cardiorespiratory endurance, body composition, strength, and
flexibility. Examine your activity choices by keeping an activity diary for one week. For each physical activity, be
sure to record the type of activity, the level of intensity, and the duration. In addition, record the times and places
of beverage consumption and the types and amounts of beverages consumed. Now compare the choices you
made in your one-week activity diary to the guidelines for physical fitness.

1. How often were you engaged in aerobic activity to improve cardiorespiratory endurance? Was the
intensity of aerobic activity between 55 and 90 percent of your maximum heart rate? Did the duration for
each session last at least 20 minutes?
- Yes
- Yes

2. How often did you participate in resistance activities to develop strength? Was the intensity enough to
enhance muscle strength and improve body composition? Did you perform 8 to 10 different exercises,
repeating each one 8 to 12 times?
- Every day
- Yes
- Yes
by Sharon Rady Rolfes

THINKING THROUGH MY DIET

3. How often did you stretch to improve your flexibility? Was the intensity enough to develop and maintain
a full range of motion? Did you hold each stretch 10 to 30 seconds and repeat each stretch at least four
times?
- Every time that i eat and before i go to sleep and shower
- Yes because can make my strong my bones

4. Do you drink plenty of fluids daily, especially water, before, during, and after physical activity?
- Yes , exercise can cause you dehydration

5. What changes could you make to improve your fitness?


-eating daily diet and exercise

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