NUTRITION

Go to the MyPlate website: myplate.govLinks to an external site. Click on “Grains” to fill in the information needed below. For each “Sample Food” in the first column, write down its serving size in the second column (read under “What Counts as an Ounce-Equivalent of Grains?”). Use the information under "Nutrients" and "Health Benefits" to fill in the right-hand columns. Write down at least 2 health benefits and 3 nutrients.

Whole Grains and Sugar

Identify whether each bread is 100% whole grain, part whole grain (contains some whole grain but also some refined grain), OR 100% refined grain. 

1. Honey Wheat Bread:

Unbleached enriched wheat flour, water, whole wheat flour, yeast, honey, sugar, wheat gluten, soybean oil, salt.

Part whole grain (contains both whole wheat flour and refined "unbleached enriched wheat flour")

2. Multi-Grain Bagels:

Whole wheat flour, water, high fructose corn syrup, grain and seed blend, whole-grain cornmeal, flaxseed, wheat bran, oats, cracked wheat, wheat gluten.

100% whole grain (contains a variety of whole grains and seeds listed before refined ingredients)

3. Whole Wheat Bread:

Whole wheat flour, water, sugar, wheat gluten, yeast, raisin juice concentrate, wheat bran, molasses, soybean oil, salt, nonfat milk.

100% whole grain (whole wheat flour is the first ingredient and only flour listed)

4. Potato Bread:

Unbleached enriched wheat flour, water, sugar, yeast, potato flour, soybean oil, salt, wheat gluten, corn flour

100% refined grain (the first ingredient is refined "unbleached enriched wheat flour")

5. Oatmeal Bread:

Unbleached enriched wheat flour, water, oats, sugar, wheat gluten, yeast, soybean oil, salt, soy flour, nonfat milk.

Part whole grain (contains whole oats, but the first ingredient is refined "unbleached enriched wheat flour")

6. Raisin Bran

Whole grain wheat, raisins, wheat bran, sugar, brown sugar syrup, malt flavor.

Part whole grain (contains "whole grain wheat" and "wheat bran" but also sugar)

7. Frosted Flakes

Milled corn, sugar, salt.

100% refined grain (milled corn is a refined grain, and it's the first ingredient listed)

How Many Teaspoons of Sugar?

Divide the number of grams of sugar by 4 to obtain the teaspoons of sugar. 

Cupcakes (2)                                   52 grams of sugar               ____13___________

Twix (4)                                             44 grams of sugar               ___11___________

Vitamin Water                                  32 grams of sugar               ___8____________

Red Bull                                           27 grams of sugar               ____6.75___________

Chips Ahoy                                      13 grams of sugar               ____3.25___________

Protein

Chapter 5 Homework: Protein 

Comparing Protein Intake to the RDA

1. Tom is 5'11" tall and weighs 190 pounds. What is his RDA for protein? (Hint: 0.36 grams of protein needed for each pound you weight.)

68.4g

 

2. Here are the foods that Tom ate yesterday. Using a website such as Nutritionix.com, find out the amount of protein in each item he ate. Then total up the number of grams of protein.

Foods and Beverages (including portion size)

Grams of Protein

Breakfast

1½ cups corn flakes

3.15g

1 cup milk

8.1g

1 cup orange juice

1.7g

AM Snack

2½-inch bagel (small)

4.8g

2 tablespoons cream cheese

1.8g

Lunch

Double cheeseburger

47g

Medium Coke

0g

Medium French fries

4g

PM Snack

Apple—medium

.5g

Dinner

Fried chicken, ¼ breast

8.75g (35g for the whole breast)

1 cup mashed potatoes

4.1

1 cup canned corn

3.8

1 cup milk

8.1

Snack

1 cup vanilla ice cream

4.6g

Total Protein: 

100.4

3. Compare Tom’s protein intake to his RDA. Which foods contributed the most protein? Which were lowest in protein? Were his high protein foods high in saturated fat? If so, list the food(s). 

Tom’s RDA for protein is 68g of protein per day. On this day, he ate 100g of protein. His highest proteins were the double cheeseburger and the two cups of milk. His lowest proteins were the cup of orange juice, 2 tsp of cream cheese, and the cup of corn.

The cheeseburger is high in saturated fats as it contains ground beef. We don’t know the fat content of the burger used but the biggest sources of saturated fat in the American diet come from animal foods like beef and cheese. Animal fat often contains at least 50% saturated fat, which can be considered a significant or higher amounts. The whole milk also is higher in saturated fat as it is an animal product.

Calculate the amount of calories you need on a daily basis

Self-Assessment What’s Your Estimated Energy Requirement (EER)?

Calculating your EER is a two-step process.

A. My age is _46_________

B. My physical activity during the day 

Physical Activity

Male

Female

Sedentary (no exercise)

1.00

1.00

Low active (walks about 2 miles daily 3 - 4 mph)

1.11

1.12

Active (walks about 7 miles daily at 3 – 4 mph)

1.25

1.27

Very active (walks about 17 miles daily 3 – 4 mph)

1.45

1.48

C. My weight is pounds is _205_______ divided by 2.2 = _93.18________kg

D. My height in inches is _70________ divided by 39.4 = _1.77_______ meters.

 

Males, 19 + years old, use this calculation: 

662 – (9.53 x 46) + _1.1 x [(15.91 x 93.18) + (539.6 x 1.77)] = 2905

​​ A​     B​​     C​​      D​​EER

Females, 19+ years old, use this calculation: 

354 – (6.91 x ____) + _____ x [(9.36 x ____) + (726 x _____)] = _______

​​    A​  B​​     C​​    D​   EER

1. Keep a food diary for 4 days

2. You will include breakfast, lunch, dinner, snacks and every drink (especially drinks containing sugar)

3. List out every item (drink & food) and how many calories it contains

4. List the amount of calories you consumed for the day

5. List whether you were sedentary, low active, active and very active, what was the activity and for how long?

6. List how many calories you burned for that activity

7. List total calories consumed and calories burned 

8. Did you meet your calorie needs for the day?

9. Was there a deficit or excess?

What needs to be turned in? 

I would like for you to cook at one least meal and share the recipe as part of your project. 

Summary should be at least 8-10 sentences minimum containing; 

Summary of how your week went while having to journal the food you ate. 

Did you change your eating habits because you had to journal what you ate?

Do you feel like you ate too many calories or too little? 

Did you plan any of your meals a head of time? 

Did you meal prep for the week? 

Do you think keeping a journal helped you stay on track?

If you ate out did you base your meal on the amount of calories the meal had, convenience or you were just craving it?

Summary:

Prior to this project, I had logged my food on apps like MyFitnessPal. The apptechnology helps to calculate the daily calorie count, and it shows statistics like protein and carb percentages. The food journal that I conducted for class was a little more shocking in terms of whether I met or did not meet the calories I need to maintain.

Writing down food and exercise helps to see visually what exactly contributes to weight gain, weight loss, or maintaining current weight. Some days come with higher calories while some days fall significantly shorter. Once, while trying to watch what I ate, I felt that I shorted myself quite a lot of calories. After a day or two, that made me feel tired and unmotivated. During these four days, I did not carefully watch what I ate – I just wrote down what I ate. The journal did not influence if I was “good” or not.

Specifically, these four days were spent eating mostly out because Thanksgiving just occurred, and I did not grocery shop after the holiday. Therefore, meals were not made at home when normally I cook at home about four times per week and eat what’s left over for several days – mostly for lunch but sometimes for dinner. Making dinner at home for me involves hefty meal planning. I spend a lot of time going through recipes, online and in cookbooks that I have, and planning out the week on an app that I use. I then grocery for the weekly menu.

I hope that future journaling of what I eat will help me to stay on track, especially if I want to lose weight. A busy schedule and holidays throwing a wrench in normal plans causes me to eat out more where I do not closely monitor my calorie intake.

Food Diary

Day 1: Tuesday, Dec. 2

Breakfast – Iced coffee with Sweet N’ Low and Half N Half 2 tablespoons (40 calories), Daisy Cottage Cheese individually sized cup, 5.3 oz (150 calories) with H-E-B Granola 2 tablespoons (54 calories)
Lunch – Spaghetti & Meatballs leftovers (682 calories)
Dinner – La Fonda on Main: Chips and salsa (170 calories), two chicken nachos (385 calories), and two empanadas (598 calories). I had two margaritas (496 calories) at the restaurant and one beer at home (190 calories).

I worked out with a 35-minute bike trainer ride. (Low activity)

Water consumed: 60 oz
Calories consumed: 2,765 – nearly met calorie count
Calories burned during workout: 209 calories

Day 2: Wednesday, Dec. 3
Breakfast – Iced coffee with Sweet N’ Low and Half N Half 2 tablespoons (40 calories),
Lunch – Cheeseburger with bacon, tater tots, iced tea (800 calories)
Dinner – Spam fried rice – ¼ of the portion, one twice fried hot wing, half of a pork belly sticky bun (1,000 calories)

I worked out with a 45-minute bike trainer ride. (Low activity)

Water consumed: 60 oz
Calories consumed: 1,840 – did not meet calorie county; deficit of about 1,000 calories
Calories burned during workout: 275 calories

Day 3: Thursday, Dec. 4

Breakfast – Iced coffee with Sweet N’ Low and Half N Half 2 tablespoons (40 calories), Daisy Cottage Cheese individually sized cup, 5.3 oz (150 calories) with H-E-B Granola 2 tablespoons (54 calories)
Lunch – ½ Spam fried rice leftovers (400 calories)
Dinner – Chicken and broccoli with steamed rice cooked at home (400 calories)

(Sedentary)

Water consumed: 32 oz
Calories consumed: 1,044 – did not meet calorie count, deficit of almost 2,000 calories

Day 4: Friday, Dec. 5

Breakfast – Iced coffee with Sweet N’ Low and Half N Half 2 tablespoons (40 calories), two breakfast tacos from Little Taco Factory (600 calories)
Lunch – Chicken noodle soup (260) calories, Diet Coke (0 calories)
Dinner – Rest of the spam fried rice dish, brisket queso from H-E-B with tortilla chips (600 calories)

Sedentary

Water consumed: 64 oz
Calories consumed: 1,500 calories – did not meet calorie count; deficit of about 700 calories

Chicken and Broccoli Recipe

Chicken breast, 2 pieces cut up in .5” cubes
2 heads of broccoli
Coco Aminos, 2 T
Soy Sauce, 1 T plus more for serving
Salt, 1 tsp

Pepper, 2 tsp
Garlic powder, 2 tsp
Chili oil, 1 T
Olive oil, 2 T
White or brown rice, 1.5 cups

1. Pour olive oil into bottom of a wok and turn heat on medium. Cut chicken breast into cubes. When olive oil is shimmering, put chicken in wok. Season pieces with salt and pepper.

2. Cut 2 heads of broccoli into small pieces.

3. Once chicken is heated through and mostly cooked, move to outer part of the wok. Place the broccoli in the center of the wok. Place lid on top.

4. Allow chicken and broccoli to simmer in wok for 10-15 minutes, stirring occasionally.

5. While chicken and broccoli are simmering, fill a pot with 3 cups of water and put on high heat until boiling. Toss 1.5 cups of rice in pot, turn heat to low, cover and wait 20 minutes. Fluff rice once water has been cooked off.

6. When broccoli florets are tender and chicken cooked through, stir a few more times and remove from heat.

7. Serve rice in bowl and top with the chicken and broccoli mixture.