DIETARY ASSIGNMENT [out of 100 marks] Your Name:

#1 THE BASICS [14 marks]

Question Answer

Name 1 food and nutrition goal that you have, and why it is important to
you.
Calculate Your BMI
BMI = (Weight in kilograms) divided by (Height in metres squared)
Eat enough protein and greens. It Is important to me because
growing up I did not really focused on this and now that I have
some knowledge abouts food I would like to eat more healthy.
BMI Score = 28.9

What classification do you fall under based on your BMI score Classification = overweight
(Underweight, Normal, Overweight, Obese)

What is your waist circumference? Waist Circumference (cm) = 36

Are you considered at risk for disease based on your waist No. my waist is not that big.
circumference? Why or why not?

Why is an “apple” shape more dangerous than a “pear” shape body?
Your Total Energy Expenditure (TEE) is based on what 4 factors?
Which of the 4 factors makes up 70% of your TEE?
"Visceral (abdominal) fat is closely linked with health
conditions such as insulin resistance and increased risk of
cardiovascular disease: abdominal fat accumulated or "apple-
shaped" tends to be more visceral than lower body fat storage or
"pear-shaped
resting metabolic rate (RMR), diet-induced
thermogenesis (DIT), and physical activity energy
expenditure (PAEE)
resting metabolic rate

Calculate your TEE using the following equation: TEE (kcal) = 1998
https://tdeecalculator.net/

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DIETARY ASSIGNMENT [out of 100 marks] Your Name:

Brainstorm one lifestyle or dietary strategy that you can implement to eat more of these foods: vegetables, fruits, whole grains
increase your TEE.

#2 ONE-DAY FOOD INTAKE USING myfitnesspal or any other app [10 marks]
Food Item Serving Size Calories Fat (g) Carbs (g) Fibre (g) Sugars (g) Protein (g)
(be as descriptive as
possible)
Eggs, whole wheat toast Eggs-2 143 9.5 .7 0 .4 13
and tea Toasts -2 174 2.4 29 3 2 8
Tea-290ml 200 5 38 0 9 2
Greens(green beans),fries Beans-100gm 35 0 1 4.4 0 4
and slice of chocolate Fries-2cup 220 6gm 40 .7 0 4
cake with chocolate Cake-1 slice 410 21 55 0 27gm 3
ganache.
Milk and biscuits Milk-300ml 150 5 14 0 4 8
Biscuits-1 160 10 19 0 10 3
small pack
Potatoe puree and Potatoes- 230 9 33 3 4 2
greens(green beans) 100gm 35 0 1 4.4 0 4
Beans-100

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DIETARY ASSIGNMENT [out of 100 marks] Your Name:

TOTAL 1757 67.9 230.7 15.5 56.4 51

#3 CALCULATE YOUR MACRONUTRIENT DISTRIBUTION [12 marks]

Total Calories1757 Total Fat (g)67.9 Total Carbs (g)230.7 Total Protein (g)51

Macro Distribution What is your percentage Is your intake high, low or Name 2 foods that you ate that
appropriate compared to the contributed to your intake of
The 3 percentages should =
range?* carb/protein/fat.
100%
(Foods must be mutually
exclusively.)

66% Slightly high Slice of cake and fries.

Carbohydrate (45-65%)

15% In the range

Protein (10-35%)

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DIETARY ASSIGNMENT [out of 100 marks] Your Name:

19% lower
Fat (20-35%)

#4 FIBRE INTAKE [18 marks]

Question Answer
How many grams of fibre did you eat during the one-day food recall? 15.5 gm
What is the recommended amount of fibre for adults (in grams)? 30 to 38
Name 3 functions/health benefits of fibre in the human body:  Helps maintain bowel health.
 Lowers cholesterol levels.
 Helps control blood sugar levels

Explain the term “glycemic index” in simple laymen terms. A method that rates foods based on their impact on blood sugar
levels on a scale from 1 to 100.

Name a health condition that could benefit from following a low increasing blood sugar levels, weight gain, and increasing
glycemic index scale diet, and explain why. your risk of heart disease and type 2 diabetes.

Like white bread, foods with a high glycemic index are quickly
digested and cause severe blood sugar fluctuations.

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DIETARY ASSIGNMENT [out of 100 marks] Your Name:

What is the approximate glycemic index score for the following foods? Provide an alternative substitute that is lower on the glycemic
index score.

Short Grain White Rice ( 68 ) can be substituted for: brown rice

Instant Oatmeal ( 79 ) can be substituted for: rolled oats

French Fries ( 75 ) can be substituted for: baked potatoes

Saltine Crackers ( 72 ) can be substituted for: baked low sodium crackers

Apple Juice ( 41 ) can be substituted: kale juice

#5 MICRONUTRIENT INTAKE [36 marks]

Nutrient Indicate one function or role this Name 2 foods that are a good source of the nutrient and how you can add it
nutrient has in the body into your day-to-day eating plan.

Vitamin A Protects from night blindness #1 egg

#2 cod liver oil

Vitamin D Helps to regulate calcium and phosphate. #1liver

#2yolk
Vitamin K o make various proteins that are #1kale
needed for blood clotting and the
building of bones #2spinach
Vitamin C Helps to make cllogen, helps wounds to #1orange
heal.
#2peppers
Vitamin B12 Helps make DNA, helps body’s nerve and #1meat
blood cells keep healty
#2paultry

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DIETARY ASSIGNMENT [out of 100 marks] Your Name:

Folate Is important for red blood cells #1legumes

#2eggs
Calcium Important for keeping bones strong #1curd.

#2milk
Potassium Helps move fluid in body, muscle #1bananas
contraction and nerve signals
#2soybeans
Iron Iorn is important because it helps carry #1red meat
oxygen from lungs
#2seafood

#6 DESIGNING A HIGH FIBRE DIET MEAL PLAN THAT REFLECTS THE RECOMMEDATIONS OF THE 2019 CANADA’S
FOOD GUIDE. [10 marks]

MEAL OCCASION FOOD ITEM SERVING SIZE GRAMS OF

(you can dictate which meals are (be descriptive – steamed/raw/stir-fried/sliced/pureed) (e.g. 1 cup) FIBRE
eaten or not eaten) PROVIDED
BREAKFAST An apple or orange Mentioned 4.4+2+4
1/3 cup oat meal with milk add berries and sweetener of choice
top it with nuts(walnuts or almonds 10 to 12)

LUNCH Boiled Guinoa with chicken breast 50gm each 5 to 6

celery 2 steam 2 to 3
Carrots Half 2
Yogurt dressing To combine -
DINNER Choice of meat 100gm -

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DIETARY ASSIGNMENT [out of 100 marks] Your Name:

Pasta with tomato sauce 1/3 cup .5

Brussel sprouts 100gm 2
Onion and carrot and celery ½ cups total 1 to 2
SNACKS Low fat whole grain granola bar 1 4
Baby carrots with hummus One carrot , 5 to 6
Just enough to
coat the carrots.

TOTAL GRAMS OF FIBRE ACHIEVED Around 28 to

30

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