What foods provided most of the sodium for the day? How could sodium have been decreased if your daily intake was above the recommendation of <2400 mg? Was saturated fat <10% of total calories? If not, why?

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Lab 5 Fast Food

Spring 2023

In this lab, you will utilize the free online program MYPLATE.  Your estimated calorie needs will be calculated using this program, which you will then use to complete Lab 5.

This lab utilizes a free online government program designed to help all follow a healthier diet and way of life.  This information is then used in the lab to help you plan a day of eating out at fast food/fast casual restaurants and stay within your recommended percentages of total calories for fat, carbohydrates, protein as well as sodium.

INSTRUCTIONS:

  1. Visit gov and click on Start Quiz.
  2. Begin the quiz and answer all questions.
  3. Once the quiz is completed, you will receive results where you can see your intake of each food group and how you rate.
  4. Next visit gov/myplate-plan – click on START under Get Your MyPlate Plan.
  5. After the input of basic health data, you will receive your recommended calorie level. Click on your estimated calorie level to get a full plan.  Click on DOWNLOAD your MyPlate plan.
  6. The first page with your estimated calorie needs and food plan is all that is needed for the lab and will be loaded with the lab in Canvas. Save both as a PDF then load.
  7. You will use all of the information (recommended calorie level and food group info) to complete Lab 5.

REMINDER of items to load:

  • lab worksheet
  • first page of your results as noted in #6 above.

Use the recommended calories and other info from MyPlate to complete the following:

Synopsis:

You have a busy day ahead and will be away from home for all three meals.  You will have to rely on fast food/fast casual restaurants for all meals but would like to eat as healthy as possible.  What would be the best choices for breakfast, lunch, and dinner???

Instructions:

Use nutrition facts/nutrient data for selected fast food/fast casual restaurants to plan all three meals.  Examples might be Chick Fil A, Panera, Whataburger, Chilis, Panda Express or any other fast food/fast casual type of restaurant. You will need to choose wisely to stay within or as close to the recommended amounts for fat, saturated fat, sodium, carbohydrates, and protein. You will calculate estimated needs below.   All work must be shown for full credit!

ALSO – regardless if you normally do not eat three meals a day, this lab requires you to include three meals.

Calculate estimated needs of nutrients according to the following recommendations using the recommended calories for YOU from MyPlate. Answers to be shown in table below under ESTIMATED NEEDS.

  Recommended Estimated Needs (calories)
Fat

 

 30% of total calories

(30% x YOUR estimated calories)

  
Saturated Fat

 

 <10% of total calories

(10% x YOUR estimated calories)

  
Sodium

 

 <2400 mg

(not calculated; recommendation for all)

              <2400 mg
Carbohydrates

 

 50% of total calories

(50% x YOUR estimated calories)

  
Protein

 

 20% of total calories

(20% x YOUR estimated calories)

  

Example:  1500 calories x 30% for fat calories, 1500 calories x 10% for saturated fat calories, 1500 calories x 50% for carb calories, 1500 calories x 20% for protein calories.

 

You will use nutrition facts from fast food or fast casual restaurants to complete the table for ONE DAY of meals/snacks.  All restaurants have information online.  Google it (or use your favorite search engine)!  You DO NOT need to fill in all lines in the table, but they are provided for your use if needed.  You are expected to record data for three meals, but only for one day!

Food Item

 

 Calories Total Fat (grams) Saturated Fat (grams) Sodium

(milligrams)

 Carbs

(grams)

 Protein

(grams)
BREAKFAST            
Name of Restaurant:            
Foods:            
             
             
             
             
             
             
             
LUNCH            
Name of Restaurant:            
Foods:            
             
             
             
             
             
             
             
             
DINNER            
Name of Restaurant:            
Foods:            
             
             
             
             
             
             
             
             
Totals            

Add up each column and show totals for each.  These totals will be used to complete the next page of calculations.  MUST SHOW TOTALS ABOVE!

Calculate percentage of total calories for fat, saturated fat, carbohydrates, and protein using the totals (from your day of meals) from the table on page 3.   Show all work!

 

  1. Total Fat

Equation:  total grams fat x __9__calories/gm = total fat calories

total fat calories ÷ total calories x 100 = % of fat calories

 

 

  1. Saturated Fat

Equation:   total grams saturated fat x __9__calories/gm = saturated fat calories

saturated fat calories ÷ total calories x 100 = % of saturated fat calories

 

  1. Carbohydrates

Equation:     total grams carbohydrate x _4___calories/gm = carb calories

carb calories ÷ total calories x 100 = % of carb calories

 

  1. Protein

Equation:     total grams protein x _4___calories/gm = protein calories

protein calories ÷ total calories x 100 = % of protein calories

 

  1. How did you do? (Use the % from calculations on page 4.)
  Your Totals

(% from page 4)

 Recommended Above/Below Recommendations
Total Fat as % of Calories   30% of calories  
Sat. Fat as % of Calories   <10% of calories  
Sodium (from page 2 totals)   <2400 mg  
Carbs as % of Calories   50% of calories  
Protein as % of Calories   20% of calories  
  1. What foods provided most of the sodium for the day?
  2. How could sodium have been decreased if your daily intake was above the recommendation of <2400 mg?
  3. Was saturated fat <10% of total calories? If not, why??? (List the foods high in fat.)
  4. How could the amount of fat be decreased in the daily total? What food choices could have been changed to meet the recommendations? (If you met recommendations, then note that here.)
  5. Did you meet your recommendation for fruits and vegetables according to MyPlate? If not, how could you improve when eating out?
  6. Was the majority of your protein needs met with animal proteins or from plants? How could you incorporate more plant proteins into your daily diet?
  7. After completing this lab, do you think fast food can fit into a healthy lifestyle? Is it possible to meet your estimated calorie needs and make healthy choices at the same time? Explain why or why not!
  8. What did this lab teach you about eating meals away from home?

How does the percentage fat consumption in the question above compare with the DRI recommendations for Acceptable Macronutrient Distribution Ranges (AMDRs) for fat?

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Diet Analysis Project Questions:

Based on the data you obtained from iProfile answer the following questions regarding your diet intake.

Q 1: What percent of the total calories you consumed, is from carbohydrates? Use the Macronutrient Distribution report (be sure to include all 3 days).

Q 2: How does the percentage carbohydrate consumption in the question above compare with the DRI recommendations for Acceptable Macronutrient Distribution Ranges (AMDRs) for carbohydrate? Use the Intake Compared to DRI report (be sure to include all 3 days). If deficient or in excess how would you alter your dietary intake of this nutrient?

Q 3: What percent of the total calories you consumed, is from protein? Use the Macronutrient Distribution Report (be sure to include all 3 days).

Q 4: How does the percentage protein consumption in the question above compare with the DRI recommendations for Acceptable Macronutrient Distribution Ranges (AMDRs) for protein? Use the Intake Compared to DRI report (be sure to include all 3 days). If deficient or in excess how would you alter your dietary intake of this nutrient?

Q 5: What percent of the total calories you consumed, is from fat? Use the Macronutrient Distribution report (be sure to include all 3 days).

Q 6: How does the percentage fat consumption in the question above compare with the DRI recommendations for Acceptable Macronutrient Distribution Ranges (AMDRs) for fat? Use the Intake Compared to DRI report (be sure to include all 3 days). If deficient or in excess how would you alter your dietary intake of this nutrient?

Q 7: What is your recommendation for calcium? Compare your actual intake with your recommended intake. Use the Intake Compared to DRI report (be sure to include all 3 days). If deficient or in excess how would you alter your dietary intake of this nutrient?

Q 8: What is your recommendation for vitamin D? Compare your actual intake with your recommended intake. Use the Intake Compared to DRI report (be sure to include all 3 days). If deficient or in excess how would you alter your dietary intake of this nutrient?

Q 9: Compare your average calorie intake with the recommended calorie intake for your height and weight (Use the Energy Balance report). Are you gaining or losing weight?

Q 10. As you completed this assignment, you realized that there are several factors that influenced your own daily food choices. What are they? Explain. Think about the following as you write your response (must be 2000 words):

  1. Individual factors influencing your daily food choices (demographics, other personal factors)
  2. Settings (homes, schools, worksites, etc.)
  3. Sectors (systems, organizations, and businesses and industries), and
  4. Social and cultural norms and values (belief systems, traditions, heritage, etc.).

Define and discuss key terms, concepts and trends about KIDS MENUS and provide conclusions and recommendations.

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Topic: Kids Menus’

The power point presentation report should define and discuss key terms, concepts and trends about KIDS MENUS and provide conclusions and recommendations. Presentation reports should consist of at least 18 slides. You may include photos and links for short video clips where possible and appropriate. Your PowerPoint Presentation report should have the following sections:

  1. Title: Nutritional topic and student’s name (1 slide)
  2. Introduction: importance of the topic and aims of the project (1-2 slides)
  3. Content: definitions, issues, recent changes, statistics and debates about this topic (6-8 slides)
  4. Conclusions and Recommendations: emerging conclusions and recommendations about this topic (2-3 slides)
  5. Learning: explain what you have learned specifically from this project (1-2 slides)
  6. References: List those references you have used (1-3 slides)

Estimate what you believe your income and expenses are for a monthly period. Identify whether the expense is a need or a want.

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Build a budget

Part 2: Download this template from Powercat Financial: Spending Plan Rev. 2019.xls. Use this template to create a budget for yourself for next month. All budget information submitted will be confidential and only viewed by myself and our course TAs. Powercat Financial offers steps of how to do this below.

  1. First you will estimate what you believe your income and expenses are for a monthly period. You will also identify whether the expense is a need or a want.
  2. Second you will record your actual income and expenses as determined from your financial records for a monthly period again identifying them as needs or wants. By estimating first, then recording actuals second, you will get a good feel for how in tune you are with your spending habits.
  3. The final step is to determine any adjustments that need to be made and to create the spending plan for next month.

Explain what the recommended dietary allowance represents? What eating patterns are associated with positive health outcomes? What eating patterns are associated with bad health outcomes? What is the quality of U.S. diet today?

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HOMEWORK #1

Chapter 1(nutrition fundamentals)

  1. Review Tyrone Green diet and daily routine that is contributing to prediabetes, hypertension that increases risk for cardiovascular disease and diabetes.
  2. What are the five sets of reference standards that make up the Dietary Reference Intakes?
  3. What are the components that are essential for food complex mix combinations?
  4. What are PHYTONUTRIENTS?
  5. Explain what the recommended dietary allowance represents?
  6. What eating patterns are associated with positive health outcomes?
  7. What eating patterns are associated with bad health outcomes?
  8. What is the quality of U.S. diet today?
  9. What is the purpose of Healthy People 2030?
  10. Name some lifestyle risks factors for chronic disease?
  11. What are the potential benefits for nutrigenomics?

 

Chapter 2 (guidelines for healthy eating)

  1. Review Aurea ulcerative colitis and her concerns of eating healthy food due to her diet recommendation by her GI doctor. She is concerned about risk for chronic disease as she ages.  Review this case study and write your recommendations for good health outcomes keeping her in remission with her diagnosis of ulcerative colitis.
  2. What does health eating mean to you?
  3. State the four broad guidelines of the Dietary Guidelines for American 2020-2025 and recommendations for each guideline?
  4. What is Healthy U.S.-Style Eating Pattern?
  5. What is the recommended eating patterns?
  6. Compare Health U.S.-Style Eating Patterns with a typical American eating pattern today?
  7. Give 3 examples of nutrient-dense foods?
  8. Describe what the MyPlate graphic is.
  9. List nutritional attributes and potential health benefits associated with the MyPlate food groups. The nutritional 4 attributes are vegetable, fruit, protein, grains.
  10. Review the need for oil in your diet. Compare saturated fat unsaturated fat?

 

 

Chapter 3 (carbohydrates)

  1. Review Krista Larson chronic constipation with her current diet. Discus her use of laxatives and how a diet change can help.
  2. What are the classifications of carbohydrates?
  3. Identify sources of carbohydrates?
  4. What is a simple sugar?
  5. What is a complex carbohydrate?
  6. What is a starch?
  7. What is a monosaccharide?
  8. What is glucose?
  9. What is fructose?
  10. What is galactose?
  11. What is disaccharide?
  12. What is a complex carbohydrate?
  13. What is glycogen?
  14. What is Fiber?
  15. Compare soluble fiber to an insoluble fiber.
  16. What are sources of carbohydrates?
  17. How does the body handle carbohydrates?
  18. Describe metabolism and how the body metabolizes food.
  19. What is the glycemic response?
  20. What is the glycemic load (GL)?
  21. How do we prevent ketosis?
  22. What is protein sparing?
  23. What is the Dietary Reference Intake?
  24. State what the anatomy of a grain is and benefits.
  25. Read LABELS about nutrition FACTS. Why?

 

Do some online research and answer the following questions: What do these acronyms stand for, AND what are the differences between them? BMR = EER =

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Energy Needs and Training Heart Rate

Name:

Answer the questions in bold, and follow the instructions for calculations. 

This week we are exploring the concepts of BMR, and EER.  Do some online research and answer the following questions: What do these acronyms stand for, AND what are the differences between them? 

  • BMR =
  • EER = 

What are the differences between the 2 terms?

There is a formula to calculate your EER, yet it is a long formula, and you have to pay attention to the mathematical rules of order of operations when completing it.  There is an easier calculation that can give you a rough estimate of your energy needs (you still need to follow the order of operations).

Follow the steps with inserting your own info, and show your math in the process of finding your answers.  Discover approximately how many kilocalories you need on a daily basis.   Show your math when you calculate your BMR and EER.

Calculate Your BMR

Equation for:                         Age (years):                Equation:

Men:                                        18-30                           6.95 x body weight (lbs.) + 679

30-60                           5.27 x body weight (lbs.) + 879

 

Women:                                   18-30                           6.68 x body weight (lbs.) + 496

30-60                           3.95 x body weight (lbs.) + 829

 

Your BMR is kcal/day =  

Estimate Your Activity Factor

Level of Activity                                Types of Activities                                                     Activity Factor

Very Light                              Seated and standing activities, driving,                                  1.2

playing cards, computer work.

 

Light                                       Walking, sailing, bowling, light stretching,                            1.4

golf, woodworking, playing pool.

 

Moderate                                 Jogging, aerobic dance, light swimming,                                1.6

biking, calisthenics, carrying a load.

 

Strenuous                                Stairmaster, ski machine, racquet sports,                                1.9

running, soccer, basketball, obstacle course,

digging, carrying a load uphill, rowing.

 

Exceptional                             Running or swimming races, cycling uphill,                           2.3

hard rowing, carrying heavy loads.

 

Your Activity Factor is =

Energy Needs =  BMR x Activity Factor =

 (calculate your EER)

Your Estimated Energy Requirement (EER) = ___________kcal/day.

There is a table posted in this weeks block that lists the estimated Calorie needs per day for a specific age and gender.  Is this number you calculated different then the one shown for your age group?  Is it higher or lower? 

Do you feel that it is an accurate calculation for the amount of kilocalories that you need each day?

 

~ Heart Rate ~

 

Start by calculating your resting pulse:

(The instructions for this are also listed on the right hand corner of page 379 in our textbook.)

Sit down relaxed for 5 min. before you begin, and use a clock with a second hand.

Find your pulse by holding your first 2 fingers at the carotid (side of your neck beneath the lower jaw), or the radial (inside of your wrist) pulse points.

Count the beats for 10 seconds and multiply by 6 to calculate the beats per minute.

 

  • What is your resting pulse?   ___________ beats per minute

It is important to know what your aerobic training heart rate is, so when you exercise you can stay within your aerobic range.  This maximizes your fat burning abilities in a workout.  The Karvonen Formula helps you calculate your training heart rate.    First take your resting pulse (the number you just recorded) and then do the math.  The formula is:

220 – age = maximum heart rate  Calculate your maximum heart rate and record:

Intensity depends on how hard you are training and your fitness level, try to stay between 60-70% if you have an average level of fitness.

The formula is:  (max heart rate – resting heart rate) x intensity + resting heart rate = training heart rate

An example with the 38 year old woman for 60% intensity is:

220-38 = 182 maximum heart rate

182 – 72 (her resting heart rate) = 110 x .60 (which is 60%) = 66 + 72 = 138 beats/minute to be in an aerobic training zone.

What is your training heart rate zone for 60% of your intensity?  (Show your math)

What is your training heart rate zone for 70% intensity? (Show your math)

Now go for a brisk 10 minute walk.  Take your pulse immediately as you finish walking. How many beats /minute is it now?  

Did you get into your 60%-70% training heart rate zone?   Did you feel winded or breathed easily?

What type do you prefer? Do you get a mix of all three? What type of exercise do you participate in? How many times a week do you workout?

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Week 10

There are 3 main types of exercise – aerobic, strength, and flexibility. What type do you prefer? Do you get a mix of all three? What type of exercise do you participate in? How many times a week do you workout? (If you don’t currently workout, have you in the past?)

Have you ever trained for a competition, marathon, bike race, etc? Do you have any experience with carbohydrate loading? The assignment for this week has you calculate your EER and your training heart rate zone. Were these numbers a surprise to you? Do you wear a heart rate monitor when you work out? Is it hard to stay in your aerobic training zone?

High intensity interval training (HIIT) is a great way to burn fat and build muscle. It can bring you into an aerobic state and build muscle tissue. Watch this 10 min. HIIT video with Rebecca Louise and try to complete as much of it as you can.

10 Minute High Intensity WorkoutLinks to an external site.
10 Minute High Intensity Workout

How was the workout for you? Did it feel it increase your heart rate?

Follow along with this short yoga video and see how flexible you are.

Flexibility and Range of Motion | Beginner Yoga With Tara StilesLinks to an external site.
Flexibility and Range of Motion | Beginner Yoga With Tara Stiles

Share any other reflections you have with the class by posting them in your original response.

Describe the target audience. Include demographic information about who buys the food, what about it they value, which styles and cultures they might identify with, and most importantly, what their nutrition needs are.

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Food advertisement

As a team, select one edible food item to feature in the advertisement. It can be a singular, whole food, like a banana, a recipe or a dish, like salsa, an ingredient, like cinnamon, or a product category, like cereal. The advertisements must be original, so avoid existing packaged products, like ‘Clif Bars’, and present total, not single-ingredient, nutrition information for multi-ingredient items like smoothies. The nutrition information for most single and multi-ingredient food servings can be found at FoodData Central.

The Written Portion

The written portion is a short summary consisting of sections A.B and C. It does not require a market research review, nor will it be evaluated based on the marketing data it presents. The team’s ability to align a food with the nutrients featured, the biological functions those nutrients possess, and consumer wants and needs will be the primary basis for grading. Information gathering is needed to complete the written portion, but works cited are not.

A. Describe the food. Include information like where it originates, how it is customarily eaten or used, where it is purchased, what food group it fits into, and for multi-ingredient products, what the main ingredients are. The most important part of section A is to identify 2-3 nutrients or phytochemicals that provide in one serving an amount that qualifies to use the FDA nutrition claims described in C and that satisfy the nutrition needs of the audience described in B.

B. Describe the target audience. Include demographic information about who buys the food, what about it they value, which styles and cultures they might identify with, and most importantly, what their nutrition needs are.

C. Describe the advertisement. Include information about the delivery format, whether video, graphic, song, etc., and the fonts, colors, and artistic themes that will attract the target audience. The most important part of section C is the description of two featured FDA-approved nutrition claims that will appear in the ad. The claims can be Nutrient Content Claims, Health Claims, or Structure-Function Claims, but they must be relevant to the target audience, legitimate, and properly worded. To learn the FDA criteria for Nutrient Content Claims use, review Appendix A-B, and to differentiate between Health and Structure-Function claims and the requirements for their use, review Appendix C.

What is your opinion about weight loss theories? Have you tried specific weight loss techniques? If so, were they successful? If not, do you know someone who has tried loosing weight? Were they successful in reaching their goal?

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Week 9 Discussion

There are many theories out there for weight loss. The standard concept of “energy in = energy out” where one counts all kilocalories as equal is an outdated model that doesn’t work for many people. There are some pioneers in the field of nutritional research that are committed to finding conclusive evidence about the root cause of our growing obesity epidemic, and effective techniques for healthy weight loss.

Dr. Jonny Bowden calls himself the “Nutrition Mythbuster”. He has some very interesting videos and articles about weight loss, nutrition, and exercise: https://jonnybowden.com/Links to an external site.

 

Gary Taubes (http://garytaubes.com/ Links to an external site.)has written some very interesting books about this topic (Why We Get Fat, and Good Calories, Bad Calories), and co-founded a non-profit organization called NuSi, the Nutrition Science Initiative. The mission of Nutrition Science Initiative is to “reduce the individual, social, and economic costs of obesity, diabetes, and their related diseases by improving the quality of science in nutrition and obesity research.”

 

There are many different ways to approach weight loss/weight management, and it is important to find a method that works for your lifestyle and personal goals. Read the following articles and share your reflections in your original post.

 

1. Watch Dr. Jonny Bowden talk about the Perfect Diet:
Dr. Jonny Bowden: The Perfect DietLinks to an external site.
Dr. Jonny Bowden: The Perfect Diet

and Weight Loss Tips that Work:
Weight Loss Tips That WorkLinks to an external site.
Weight Loss Tips That Work

What do you think about his recommendations? Which ones resonate with you? Describe why….

 

2. Dr. Axe has a great article about how to control a ‘hunger hormone’ called ghrelin.

Read through it and see if any of his suggestions ring true for you. https://draxe.com/health/ghrelin/Links to an external site.

Have you used any of these suggestions before to feel less hungry? Explain which ones you have tried (or try a few in the next few days and report your results).

 

3. Read the article by Dr. Axe “How to Stop Overeating: 7 Natural Ways to Try Now”.

https://draxe.com/health/how-to-stop-overeating/Links to an external site.

Have you ever tried any of these techniques? If so, which ones worked for you? If not, try some of them in the next few days and report on your experience in your post.

 

4. Read the article by Gary Taubes that discusses the issue of weight gain caused by kilocalorie consumption vs. carbohydrate consumption. https://www.scientificamerican.com/article/what-makes-you-fat-too-many-calories-or-the-wrong-carbohydrates/?WT.mcLinks to an external site.

What do you take away from this article in regards to the possible causes of weight gain?

 

What is your opinion about weight loss theories? Have you tried specific weight loss techniques? If so, were they successful? If not, do you know someone who has tried loosing weight? Were they successful in reaching their goal?

What sorts of constraints or obstacles do you encounter in practicing the kind of food economy that you desire? How have the materials from this course changed your way of thinking about your relation to the food you eat and the economies you perform?

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Nutr101 Ethical Food

The objective of this assignment is to engage with the critical concepts, readings, and discussions from this class. This means that in the midst of your narrative, you should be citing the specific readings and quotes that have had an impact on how you think about food. It is a hybrid genre between a personal story and a more academic exercise. Some questions to consider are:

  • How do your choices in the hands-on aspect of the assignment express your nutritional philosophy and/or food ideology?
  • What do you know about the value chain of each of your ingredients (to the extent that this is knowable) and what kind of economy are you performing through your practices of procuring food (are your food choices supporting big agriculture or small farmers)?
  • What sorts of constraints or obstacles do you encounter in practicing the kind of food economy that you desire?
  • How have the materials from this course changed your way of thinking about your relation to the food you eat and the economies you perform?

You should frame your discussion in terms of economies of health, environmental sustainability, social equity, and animal welfare. You may not have space to discuss all of these, but you can focus on one or more that you feel are most important to you.

Use in-text citation (author last name, page number) when quoting from the readings. It will be important to draw connections with ALL readings. Make sure your paper has a well-structured and well-developed narrative. Make sure you properly cite all quotes.