Name: Meat and Alternatives 1 1 1 1 1 Milk and Alternatives Grain Products Maddie Buzzi Added Oils and Fats

1 1 1 1 Vegetables and Fruits 2

DAY 1 Breakfast 1 scrambled egg, apple, cup of raspberries, water Snack Strawberry Greek yogurt Lunch 2 cups chili, 2 crackers, cup chocolate covered almonds, 1 cup red grapes Snack Hot chocolate and banana muffin Dinner Chicken breast, cup rice, 1 cup steamed vegetables Snack

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DAY 2 Breakfast Granola, strawberry Greek yogurt, apple Snack Carrot Muffin Lunch

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2 California Roll (6 pieces), cup tomato soup, Chocolate chip cookie Snack apple w/ peanut butter Dinner Spaghetti with bolognaise sauce, Mixed green salad Snack Mango

DAY 3 Breakfast French Toast, maple syrup, blueberries, blackberries Snack No snack Lunch Tuna sandwich w/ cucumber and lettuce, hot chocolate Snack Starbucks Chai Tea Latte, orange Dinner Beef Stew, penne pasta Snack Vanilla Frozen Yogurt

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RECOMMENDED DAILY FOOD GUIDE SERVINGS Vegetables and Fruits MY DAILY TOTALS Day 1 5 Day 2 8 Day 3 5 Conclusion Questions: 1) Did you eat a variety of foods from all of the food groups? Explain the importance of variety. Include in your answer an understanding of the role of micronutrients in a healthy diet. While recording my food diary, I tried to eat as healthy as possible by processed foods. It is important to have variety in your diet to insure that you can have a well-balanced diet. Carbohydrates are also essential in your diet because they are your bodys main source of fuel. Without carbohydrates, we would have low/no energy and weak muscles and organs. 2) In what food group did you have the most difficulty meeting the recommended servings? Why do you think there were barriers for you in getting all of the food groups adequately into your diet. Grain Products Milk and Alternative 1 1 3 Meat and Alternatives 3 2 3

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I had the most difficulty with meeting the recommended amount in dairy and alternatives and meat and alternatives. I think this is I just dont like the taste of milk and dairy products. The only good source I get the dairy intake form I yogurt. I also struggled to meet the recommended amount in grains and alternatives. This is because gluten tends to make me feel sick so I eat gluten-free breads and pastas instead.

3) Did your food consumption meet you energy needs for daily activities? Refer to the energy equation and your understanding of calories to explain your energy needs. Yes, my food consumption met the energy needs. I was not active while recording my food because of my concussion so I did not need to eat as much as I usually would if I were doing my regular activities.

Food Labels Acceptable Macronutrients Recommendation Ranges: Protein 25-35% Carbohydrates 45-65% Fats 25 35% 1 g of carbohydrates = 4 calories 1 g of proteins = 4 calories 1 g of fat = 9 calories
Complete the chart: Food Label A (Description: i.e., food type, brand ) Food Label B (Description: i.e., food type, brand )

Iogo Strawberry Greek Yogurt

Grams of carbohydrate per serving: 22 Grams of proteins per serving: 15 Grams of fat per serving: 0 Calculate the amount of calories from each nutrient 22 g of carbohydrate x 4 cal per gram = 88 carbohydrate

Cinnamon Toast Crunch Cereal

Grams of carbohydrate per serving 24 Grams of proteins per serving 1.6 Grams of fat per serving 2.8 Calculate the amount of calories from each nutrient 24g of carbohydrate x 4 cal per gram = 96

calories 15 g of proteins x 4 cal per gram = 60 protein calories 0 g of fats x 9 cal per gram = 0 fat calories Total calories/ serving = 1.48 Calculate the percentage of calories from each nutrient Carb calories x 100 = 59% of calories from carbs Total calories Protein calories x 100 = 40% of calories from proteins Total calories Fat calories x 100 = 0% of calories from fat Total calories

carbohydrate calories 1.8 g of proteins x 4 cal per gram = 7.2 protein calories 2.8 g of fats x 9 cal per gram = 25.2 fat calories Total calories/ serving = 4.3 Calculate the percentage of calories from each nutrient Carb calories x 100 = 75% of calories from carbs Total calories Protein calories x 100 = 5.6% of calories from proteins Total calories Fat calories x 100 = 19% of calories from fat Total calories