HUN 1201-Assignment 1 Name DJJ Chapters 1/2 1. Keep a dairy of what you eat and drink for 4 days.

Try to estimate your portion size. If you eat out,

identify what you ate (ie Big Mac Meal with 22 0z coke, etc).Please remember the condiments, like margarine or butter, jelly, salad dressings, etc.

Food /Beverage, including water Day1

List amount and way prepared:

Sausage Biscuit, 8 oz coffee with fat free half n half , pepperoni pizza 3 slices, 12 oz coke, 1 banana , 20 oz water 12 oz unsweet tea Day2 2 biscuits w/ apple butter 2 tsp, 1 egg, 8 oz coffee w/ & , 1 piece broiled fish, 1 tsp olive oil, 2 c. salad greens, c tomatoes, c cucumber & onion, 2 tbs lite dressing, 1 c butterbeans, c corn, 20 oz unsweet tea Day3 1 scrambled egg w/1/8 c mushrooms, c sliced turkey, 1/8 c fat free shredded cheese, 8 oz coffee w/ & 1/2; 12 oz crystal lite, c walnuts, 1 slice turkey & 1 lettuce leaf roll up, 2 tbs peanut butter; 4 oz chicken stir fry w/ c broccoli, carrots, onions, peppers;16 oz crystal lite; 3 tbs olive oil Day 4 1 scrambled egg w/1/8 c mushrooms, c sliced turkey, 1/8 c fat free shredded cheese, 8 oz coffee w/ & 1/2; 1 small apple, 1/4c walnuts, 2 tbs peanut butter, 1 c tuna, 1 tbs low fat mayo, 2 tbs reduced sugar relish, 1 c lettuce, 16 oz crystal lite, 1 piece broiled tilapia, 1 tbs olive oil, 1 c okra, c tomatoes, sugar free pudding made with skim milk.

2. Go to www.ChooseMyPlate.gov.

In the right hand box, under I want to..choose Get a personalized plan ClickGet a personalized plan to daily food plan. Type in your personal characteristics(age, sex, ht/wt and activity level) Click submit and answer the following questions:

According to My Food Plan, how many servings each day do I need of the following for my age and activity level: ________1800___Calories Recommended Milk________3c___servings Meat/protein____5oz___servings Breads, Grains, Cereals: 6 oz servings Fruits______1.5 c__servings Vegetables_____2.5 servings. Oils________5 tbsp_________ Other/discretionary____160 calories

3. Go to the home page, www.ChooseMyPlate.gov

Click on the ChooseMyPlate picture icon in each area of the plate For each area of the plate, answer the following questions. You will find common serving sizes in the Gallery icon, featured with each food group

List 4 common milk products and serving size: 1 c milk 2 oz processed cheese 1 c yogurt 1.5 oz natural cheese

List 4 common meat/protein products and serving sizes: 1 egg c cooked beans oz nuts 1 tbs peanut butter

List 4 common bread, grains or cereal and serving sizes: How much should be whole grain? Half daily requirement c cooked pasta 1 -5 pancake 1 slice bread c cooked rice List 5 common fruits and serving sizes: . How many high vitamin C servings? 1 1 c applesauce 1 c orange sections 1 small banana 1 small apple 1 c grapes List 5 common vegetables and serving sizes: How many deeply colored vegetables each day? 3 1 c vegetable juice 2 c raw leafy greens 1 c Brussels sprouts 1 c carrots 1 c tomatoes

4. Take one day of your food dairy and compare it to 2000 calorie pattern The day I used:____4__________ I got enough of the following: protein, vegetables, fruit, oils I was low in:_dairy, grains 5. Using the textbook, DRI tables: Identify how much vitamin C you need for your age and sex?_75 mg_ How much calcium do you need for your age and sex? 1000 mg How much niacin do you need for your age and sex? 14 mg How much magnesium do you need? 320 mg Which table did you use? RDA & AI 6. Using the textbook, locate and identify the DVs(Daily Values) tables for: fiber__25_____protein___50_____calcium__1000____sodium__2400____. 7. According to the tables, which sex and age group needs the most calcium? Male & Females 9-18; and Lactating Females under 18 8. Which table would you use to see if a multivitamin preparation had too much iron in it to be safe? RDA AI ** UL** DV

Bonus: 10 points. Using the ChooseMyPlate.gov website, go to analyze my diet under the I want to
box at the right. Set up an account under MyPyramid Tracker and enter your food information for a day or set up an account and enter data regarding your physical activity. Copy their recommendations and submit with homework.

Estimation of portion sizes:

Use standard measures like teaspoon, tablespoon, measuring cup Use the package information (food label) Without measures, go by the following (Text, page 44) tennis ball = cup 1 oz chicken, poultry, or meatsize of a matchbook 1 oz meatballsize of a golf ball 3 oz cooked fish, poultry, or meatsize of a deck of cards, the palm of your hand, or a checkbook 1 oz cheesesize of a lipstick tube or thumb 1 oz cheesesize of four dice 2 oz cheesesize of a pair of dominos 1 medium piece of fruitsize of the ball end of a light bulb 1 C dry cereala mounded handful 1 small baked potatosize of a computer mouse 1 C raw vegetables, yogurt, or sliced fruitas much as would fit into an average womans hand

Fluid: if you do not have a measuring cup, take something that you do know the ounces (like an empty coke can), fill it up with water and pour it into your usual glass. It will give you an idea of how much the glass holds.

2000 calorie pattern: 3 servings or 24 oz of milk or sub 5 oz protein source 6 servings of grains, bread, cereal with whole grain 4 servings of fruit (or 2 cups) 5 servings of vegetables (or 2 cups) 6 tsp oil 267 discretionary calories