Instructions

Question

In this assignment, you will keep a three-day journal on all the items that you consume (food, drinks, candy, gum, etc.) and then write a short paper.

Nutrition Journal

In a well-organized, 1 – 2 paragraph paper, complete a detailed journal of anything that you consume over a three-day period. Then, write a short paper that analyzes your intake and whether or not you are meeting the food pyramid guidelines. Has this class made you rethink what you eat, and if so, why?

This assignment should include the following information.

Detailed journal log that includes the items consumed, amount, and whether this is this consistent with the required daily value (10-points)
Does this meet the food pyramid guidelines? If so, how? If not, how? (5-points)
Are you happy with what you eat? Will you make changes? If yes, what will they be? If not, explain why. (5-points)

Answer 1

Nutrition Journal

Three-Day Consumption Log

Day 1:

• Breakfast: 2 scrambled eggs, 1 slice of whole grain toast, 1 medium banana, 1 cup of black coffee
• Snack: 1 small apple
• Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, 1 tablespoon of olive oil dressing
• Snack: 1 handful of almonds (about 1 oz)
• Dinner: Baked salmon (6 oz), 1 cup of quinoa, steamed broccoli (1 cup)

Day 2:

• Breakfast: 1 cup of oatmeal topped with 1 tablespoon of honey and a handful of blueberries
• Snack: 1 low-fat yogurt
• Lunch: Turkey and avocado wrap with whole wheat tortilla, lettuce, and tomato
• Snack: 1 serving of carrot sticks with hummus
• Dinner: Stir-fried tofu with mixed vegetables (bell peppers, onions, and snap peas) over brown rice (1 cup)

Day 3:

• Breakfast: Smoothie with spinach, 1 banana, 1 tablespoon of peanut butter, and 1 cup of almond milk
• Snack: 1 orange
• Lunch: Quinoa bowl with black beans, corn, diced tomatoes, and cilantro
• Snack: 2 squares of dark chocolate
• Dinner: Grilled shrimp tacos with cabbage slaw on corn tortillas, served with a side of black beans

Analysis of Intake

Over the three-day period, my consumption included a variety of food groups which are largely consistent with the food pyramid guidelines. I incorporated whole grains (whole grain toast, quinoa, brown rice), a range of fruits and vegetables, lean proteins (chicken, salmon, and tofu), and healthy fats (olive oil and almonds). Most meals contained at least three food groups, ensuring a balanced diet. The intake of added sugars was minimal, primarily from honey and dark chocolate, which aligned well with my overall approach to moderation. However, I recognize that my dairy intake was limited, as I only consumed low-fat yogurt on one of the days.

Reflecting on my eating habits, I feel moderately satisfied with my diet; I have a balanced intake of nutrients but would like to increase my dairy consumption for better calcium intake. Taking this class has prompted me to think critically about my dietary choices. I now recognize the importance of incorporating more diverse sources of dairy, such as yogurt or cheese, particularly for their nutritional benefits. Moving forward, I plan to make these adjustments by including more servings of dairy in my daily meals, ensuring that I meet not only the food pyramid guidelines but also my personal health goals.