MY HEALTHY MEAL PLAN ASSIGNMENT INSTRUCTIONS 100 points Part 1 — 90 points Grading Criteria Unhealthy foods included on plan – 3-5 pts each Not

100 points Part 1 — 90 points Grading Criteria Unhealthy foods included on plan – 3-5 pts each
Not meeting specified nutrient requirements – 5 pts each
Outside of calorie range requirements -10 pts Less than 5 fruits/vegetables on plan – 5 pts each Not including lean protein and healthy carb at each meal – 5 pts each meal
Unrealistic portion sizes – 3-5 pts each
Portions not listed in common household measures – 3 pts each
Using vitamin supplements, protein shakes, or protein bars -10 points Poor Overall Plan/Doesn’t make sense (randomly adding foods) – 5-20 pts
Includes premade items – 5 pts each Let’s plan a perfect day in food and activity!! While I don’t expect you to start eating like this every
day right now, eventually, you will want to make healthier choices. This plan will you
understand how to put together a day of healthy meals, so when you are ready, you will know
how. Your meal plan should be a very healthy one and meet the criteria below. 1a. Planning a menu Build a meal plan for ONE day. Type up your plan: Include what you will eat and the time you will eat
it. Your meal plan should include 3 meals and at least 1 snack. Be specific. If you add milk, what kind? Same with bread, what kind? Include serving sizes: Use serving sizes that make sense and are listed in common household
measures. There is a Serving Size chart under the calendar on the NutritionCalc program that is very
ful in estimating these serving sizes and should be used as a guide in estimating serving sizes.
For example, “cups” for grains like cereal, pasta, or rice; “ounces” or “each" for other grains like
bread, English muffins, bagels (whole grain, of course!); fluid ounces for beverages; ounces for
proteins (“each” works well for eggs); etc. “Each” or “cups” are good measures for most fruits.
Vegetables are often measured in cups. Nuts can be measured in cups or Tablespoons; nut butters
can be measured in Tablespoons as well. Grams is not a common household measure (it is a metric
measure) and should not be included as it is not a way to easily estimate serving sizes for easy
application of the meal plan. Pick healthy foods. Foods like bacon, hot dogs, chips, French fries, soda, cookies, etc., shouldn’t be
in your plan! When planning your meal, think “what would a dietitian put on a menu for a healthy day?” Your one day meal plan must meet the following guidelines
It must include a minimum of 5 healthy fruits and/or vegetables
It must include a lean protein and carb at each meal It must make sense — and be overall healthy
No protein shakes, protein bars, or vitamin supplements All salads, smoothies, sandwiches, soups, etc. must have all of the ingredients listed
separately. do not choose any of these as premade items in the database. Example of how this should look. Be sure to provide information that describes your meals, notjust a
list of ingredients. This should notjust be a copy of your Foods List, but a description of how the
meals would be prepared. gYou will have an entire day; the example just shows part of a day.) Plan for my Perfect Day Meal or Activity Time Breakfast: Smoothie made with plain Greek yogurt, 7:00 am frozen banana, frozen strawberries, almond milk.
8:00 am 45 minute run on the beach (8 min per mile)
9:00 am Snack: 1 apple and a piece of string cheese 12:00 pm Lunch: Sandwich made with 2 slices of 100% Whole wheat
bread, 4 ounces of sliced chicken breast, 1 leaf of
romaine lettuce, 3 slices of tomato, 1/3 of a sliced
avocado 1 tsp Dijon Mustard 15 Baby Carrots with 2 Tablespoons of hummus Be sure to add a dinner as well! 1b. Putting that menu into Nutricalc and Analyzing Now, look at your meal plan bar graph report. uayw): lUIOJHII IU {snack} Activity Level: Low Active (Strive for an Active activity level.) BMI: 28.3 Normal is 18.5 to 25. Weight Change: Lose 2 lb per week Best not to exceed 2 lbs per week. Nutrient Value DRI Goal Percent 0 Basic Components Calories 1,264.65 1,206.16 105 % _
Calories from Fat 394.40 337.72 117 % —
Calories from SatFat 98.19 108.55 90 % —
Protein (9) 45.85 54.43′ 84 % _
Protein (% Calories) 14.50 18.05′ 80 % —
Carbohydrates (9) 179.36 165.85 108 % —
Carbohydrates (% Calories) 56.73 55.00 103 % —
Total Sugars (g) 71.73 " Dietary Fiber (9) 19.26 16.89 114 % —
Soluble Fiber (9) 1.18 InSquble Fiber (9) 3.97 Fat (9) 43.82 37.52 117 % _
Fat (% Calories) 31.19 28.00 111 °/o —
Saturated Fat (9) 10.91 12.06 90 % _
Trans Fat (9) 0.70 Mono Fat (9) 2.24 13.40 17 % I Poly Fat (9) 1.19 12.06 10 % I Cholesterol (mg) 83.98 300.00~ 28 % – Water (9) 944.61 2,700.00 35 % _ Vitamins You will need to meet the following criteria for your plan. Calories: Calories must be between 80-105% of your calorie needs — this means when you
look at your bar graph report, your calories can’t be below 80% of your needs or greater than 105% of your needs. Other Nutrients:
When looking at your bar graph report, you must meet a minimum of 80% of: Fiber
Vit A
Vit C
Iron YOU CAN EXCEED ON THESE NUTRIENTS —just looking for a minimum ********************************************************************************* If you input your food and your plan doesn’t meet this criteria,
then you will need to keep revising your plan until it meets the criteria for full credit. ********************************************************************************* GO BACK TO REPORTS Once you have completed your assignment, you will need to download the
following reports: 1. Food List Report 2. Bar Graph Report
3. Activities Summary Report PART 2 — 10 points Reflection and Conclusion — Each question must have a thorough answer. Full credit is reserved for
detailed examples. One word answers and one sentence answers will receive only partial credit. a. Write 1 paragraph about the factors (i.e. food likes/dislikes, budget, allergies, beliefs, etc.) you
had to consider when planning your meals and activity. How much did you have to adjust your plan
to meet the assignment requirements? Do you think that when you select healthy foods you can
actually eat more food, but fewer calories? b. assumptions did you have at the beginning of the course that you found out not to
be true? “nutrition truths” did you find out were really myths? G. Since starting this class, have you had any weight loss, gains in strength or muscle, reduction in
percent body fat, reduction in waist circumference, improvements in lab work, lower B/P, lower
resting heart rate, smoking cessation, completing a race or other fitness goal/challenge such as
exercising regularly d. Have you made any changes or are you planning to make changes regarding your diet? Are you
using nutrient dense foods to replace highly processed, high saturated fat, high sodium or high
sugar foods? e. How have you, or might you, share this information with family, friends, classmates, or co-workers? _

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