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RUNNING HEADER: CHOOSE MY PLATE 1 Choose My Plate Patrina Yazzie Arizona State University October 25,

Choose My Plate Patrina Yazzie Arizona State University October 25, 2016




Choose My Plate

The purpose of my paper is to use a food tracker provided to evaluate two meals in one day. The guidelines for nutritional food items is provided to use during this evaluation. After studying the results, I provided three improvements and changes I can make based on what my

tracker and guidelines advise. I will explore the ideas to share with others in a leading role of a company with my employees. Finally, I will provide the fast food selections in my community and how they impact my food choice for healthy living.

Dietary Guidelines

I entered my meals for breakfast and lunch into the food tracker on October 23, 2016. It

provided me with immediate results in calculating each individual food item. The allowable calories are 1800 and I reached 1060 with a remaining 740 for the total in one day. I felt that I met the requirements in the guidelines until I evaluated the food group targets in each category based on my results. I was not successful at reaching any of the target lines for portions in grains, vegetables, fruits, dairy and protein. I did not have any servings of fruit in my meals and received 0%, which the targeted goal is equal to 1 ½ cup serving. My vegetable and cheese serving was very low with only 15% for veggies (2 ½ cups) and 21% in dairy (3 cups). The last two portions in protein (66% - 5 ounces) and grains (74% - 6 ounces) were high in numbers, however without dinner included my estimation would reveal that I would go beyond my target goals. (U.S. Department of Agriculture., 2015)

Changes and Improvements

The chart from We Can, Go, Slow, and Whoa Foods, allows me to identify the types of food intakes I can use in the Go and Slow as a realistic improvement. I do not think that



incorporating jus the Go food items will help me to stay on track with supplying nutrients to my meals. (Unknown Author, 2013) The first change I would like to select from is from my low

areas from the food tracker results in fruits by selecting fresh and frozen selections. With prior knowledge I am aware that 1 fresh fruit equals 1 cup in serving size. My goal is to eat a fresh fruit item in the morning and half during lunch or dinner to receive my full portion. (U.S. Department of Agriculture, 2015) My second example is to make improvements in my dairy portion by consuming from the Go column in the table with cheese and yogurt. To set realistic goals I would not mind using the Slow column to use processed cheese spreads in my meals. My family and I are not milk drinkers because we are lactose intolerant. I think an additional goal would be to explore other types of dairy in ice cream or milk products that are lactose free. My final example and goal for nutritional intake is to use the food tracker to help organize my food intake by using the calorie counter in daily observations. My realistic goal I would like to challenge is to track an entire week without making adjustments to the daily meals I am used to and work in an additional week to try and meet the calories.


This activity is an eye opener and provides awareness to individuals by applying accountability for nutritional health. As a leader of a company I would apply this activity for my employees to learn about their nutritional intake from one day during professional development. I believe that sharing information with others can be importantly beneficial and rewarding especially to their outside environment with families or friends. I noticed that in the food tracker activity on the website there is a share button, which makes it easily assessable for others to also view. I think by allowing others to view the results creates team collaboration and more accountability in providing positivity and encouragement when they explore goal settings in the



workplace. If employees work together on this task they can individually evaluate their results and as a group. I think sharing their group results can provide the company with plans that can support their goals within the workplace environment. The supportive environment can promote meaningful applications to job duties. (Health Advocate, 2015) The data results can impact workers to provide suggestions on healthier choices for lunch. For example, during the holidays many employees gather together for luncheons or potlucks. This is a perfect opportunity for individuals to share recipe ideas that are nutritional and healthy for everyone. They can also implement healthy food choices by using the We Can, Go, Slow, and Whoa Foods chart and focus on the Go and Slow columns instead of providing food items in the Whoa list. (Unknown Author, 2013)

Fast Food Impacts

The community I currently live in is small with the nearest local food store within 8 miles away. The fast food establishments in this area are very limited and close for the evenings until the next morning for service. The deli in Bashas Market and food stands in the outdoor market provide similar selections in fast food establishments you might find in larger cities. Because the

community has less to choose from the impacts depend on the day to day flow of activities. On days that are busy and with constant flow of activities I make my selections to these establishments that are not nutritional food items. I enjoy bringing home meals or snacks, which is the ‘norm’ in my current work place. (Unknown Author, 2013) There is a lot of cooking included, but it’s better than the same choices in the community.


In conclusion, my paper focuses on the results from the food tracker. I used the tracker to evaluate my food servings and counted calories by following the guidelines provided. I provided



three improvements and goals to change after my findings from my results. I applied the same learning activity in my leadership scenario with my employees that impact their work place

environment and beyond the work setting at home.

The choice selection in my community

provided an overview of my personal selections in healthy eating.



References Health Advocate. (2015) Guide to Workplace Wellness. Retrieved from: file:///E:/ASU%20Fall


Unknown Author (2013). Nutrition for your Family, Retrieved on October 25, 2016, from: U.S. Department of Agriculture. (2015) Dietary Guidelines for Americans. 8th Edition. December, 2015. Retrieved from: