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NUTR 1100 Assignment 1 Worksheet

The assignment requires students to assess their eating habits using Canada’s Food Guide by recording their food intake and categorizing it into food groupings. Students are encouraged to reflect on their consumption of highly processed foods and set goals for healthier eating habits. The document emphasizes the importance of mindful eating, cultural relevance in food choices, and planning meals to reduce processed food intake.

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7 views

NUTR 1100 Assignment 1 Worksheet

The assignment requires students to assess their eating habits using Canada’s Food Guide by recording their food intake and categorizing it into food groupings. Students are encouraged to reflect on their consumption of highly processed foods and set goals for healthier eating habits. The document emphasizes the importance of mindful eating, cultural relevance in food choices, and planning meals to reduce processed food intake.

Uploaded by

yg315076
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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NUTR 1100- ASSIGNMENT 1 WORKSHEET

Assess your eating with Canada’s Food Guide

Complete the food record as per guidelines provided and determine


which food groupings (vegetables &fruits, whole grains and protein
foods) were included in each meal based on Canada’s Food Guide
(2019) and ‘highly processed foods’, and foods that belong to ‘no
group’.

Answer all related questions. Do not hesitate to ask for help from the
instructor, if needed. This assignment is to be completed independently to
make it more meaningful for you and achieve the learning outcomes of the
course.

Based on the instructions provided, use the table below.

Day 1, Date: ________20TH JANUARY,2025_________________

(1 point) General activities for the day (regular and if you happened to
exercise, include the type of activity, intensity and time):

My morning schedule starts with going to gym at 5AM in the morning. It


includes exercises based on the day, for example split workouts push days
on Mondays, pull workouts on Tuesdays.
(6 points) Complete the table below. The table can be extended to
fit in all your meals, snacks and beverages for the day.

Completion and accuracy are required for full marks


Food Groupings Highly No gr
Foods & processed
Beverages foods
Time Consumed Amount
Vegetable Protein Whole
s & fruits foods grains
RICE KRISPERS 45GM  NO NO
CEREAL
SKIM MILK 125ML 
WHOLE WHEAT
TOAST 30GM 
8AM PEANUT BUTTER 15ML 

10AM COFFEE 200ML YES YES


WATER 500ML

CHICKEN SALAD 250GM  NO


MIXED 100GM 
VEGETABLES
COCONUT OIL
12:30PM DRESSING 10ML YES

NUTS (ALMONDS,  YES NO


3:00PM CASHEWS) 50GM

5:00PM PROTIEN SHAKE 300ML  YES YES

COOKED 200GM   NO NO
VEGETABLES AND AND 2
8:30PM GRAIN CHAPATTIS CHAPATTI
9:00PM WATER 400ML
Answer the following questions based on your assessment using Canada’s
Food Guide.

1.
RESULTS: Vegetables & Fruits Grouping:
I had mixed greens and cantaloupe, which fits the advice to make half the
plate vegetables and fruits. But I could do better by using a wider range of
colours and types on average.

Whole Grains Grouping:


I ate Rice Krispies, toast (whole wheat) and spaghetti. I included whole
grains, but I need to focus on choosing whole grains over processed cereals.

2. Evaluation of Ultra-Processed Food Products:


Highly processed foods are often loaded with added sugars,
unhealthy fats, and preservatives. Some examples are sugary
cereals, chips, and fast food.
Foods that did not fall into the food groupings were the
COCONUT oil dressing and black coffee.
These foods are extremely processed, loaded with added
sugars and preservatives that decrease their nutrient density.
3. Mindful Eating Habits:
For lunch I worked through eating my chicken salad at my desk.
This environment resulted in distractions, which I now believe
impacted how much I was eating.
With my incessant schedule, I often eat alone, which I learned can
be an invitation for mindless eating. Eating with other people could
lead to more deliberate choices.

4.
1. Beverage Choices:
 I drank a total of 900ml of water throughout the day.
 Water is in line with Canada’s Food Guide recommendations, as
it is the preferred beverage choice.

5.
 Goal 1:
 I will incorporate at least one serving of a different
vegetable into my lunch every day for the next month. I
will track this by keeping a food diary.
 Goal 2:
 I will limit my intake of highly processed foods to once a
week for the next month. I will plan my meals ahead to
avoid impulse purchases.

I would start this SMART approach by my next meal. I will focus on protein
content and additional sugars added in processed foods. I will remove all the
unnecessary food items from my diet and trust on the process.

I will practise this often around 5 days a week. I will track my daily calories
intake based on the food I choose to have all day long.

I will reduce my consumption of highly processed snacks, such as chips and


sugary cereals.
I will prepare healthier alternatives in advance, such as:
 Fresh fruits (e.g., apple slices, berries)
 Raw vegetables (e.g., carrot sticks, cucumber slices) with
hummus
 Whole grain crackers with cheese or nut butter
It might take couple of months to see a change.

5.
Food Log Assignment Reflection
Surprises About Food Record:
It shocked me how many highly processed foods I ate in one day. With my
goal of eating healthy, I found out some of my picks were not as healthy as I
thought they were.
This made me realize that I needed to be a little more body aware when it
comes to what I am eating.

Cultural Relevance of Foods:


The foods on the plate model example did not accurately represent my
culture. For example, my cultural food traditions involve foods like rice,
beans, and a plethora of spices that were not present within the Eat Well
Plate.

KIND OF FOOD INCLUDE IN PLATE MODEL


Here is how I can align my cultural foods to the plate model:
Served with brown rice or quinoa as a whole grain alternative (no processed
grains)
Add in some everyday vegetables, like sautéed greens or grilled root
veggies, to help me meet the recommendations for the vegetables and
fruits grouping.
Prepare these foods using healthy cooking methods, such as steaming or
grilling, which helps to increase their nutritional value.
Considering my food choices in the light of their cultural heritage can thus
allow me to make more mindful choices when compiling my diet, finding
both a healthier as well as culturally informed approach to food that aligns
with my heritage as well as Canada’s Food Guide.

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