Questions:
1. What is your personalized recommendation for grains (i.e. _ ounces)? Note that one ounce is approximately equivalent to 1 slice of bread, ½ cup rice or pasta, 1 cup of ready to eat cereal, etc.. Check the table under “grains” on the choosemyplate website for more examples. Did you consume an adequate amount of grains? Show which foods from your intake belong in this group.
2. Do half of your grains meet the definition of “whole grain”? Whole grains are grain products that include the entire grain and not just the starchy interior (endosperm) portion of the grain. Examples include whole grain bread, whole grain pasta, whole grain cereal, brown rice, etc… Look for whole grain or oats as the first ingredient in breads and cereals.
3. What is your personalized recommendation for vegetables? Do you eat an adequate amount of vegetables? Explain
4. How many colors do you consume from the vegetable group? Explain. (colorful fruits and vegetables are the best for preventing cancer…stay tuned for more in module 7)
5. What is your personalized recommendation for fruits? Do you eat an adequate amount of fruits? Explain
6. What percent of your fruit intake comes from fresh fruit? processed fruit? fruit juices? Is this distribution acceptable or could it be improved? Think of variety as well as wholesomeness.
7. What is your personalized recommendation for the dairy group? Do you consume an adequate amount of these foods? Are the majority of dairy products low fat or fat free? If you don’t eat dairy, that’s fine but indicate whether you think you are getting adequate calcium and minerals from other foods.
8. What is your personalized recommendation for the “Protein sources” group? (Note that the food group should NOT be named after a single nutrient…foods like meat, fish, beans, etc. are in fact foods not individual nutrients as they contain many things in addition to protein.) Do you consume an adequate amount of these foods? The American Institute for Cancer research suggests that we should not eat more than 18 ounces of red meat per week. Do you think you are eating more than 18 ounces of red meat a week? (a portion the size of a deck of cards is about 3 ounces).
9. Are you eating any processed meats? Processed meats include hot dogs, lunch meats, sausage, bacon and other meat products that contain sodium nitrite and other chemical compounds as preservatives. The AICR recommends that you avoid these foods.
10. If you eat meats, do you select mostly lean meats and poultry?
11. Are beans a part of your usual intake? (extremely healthy…low fat, high fiber, etc)
12. Are nuts a part of your usual intake? (very healthy but careful, they are high in kcalories too)
13. Is fish part of your usual intake? (very healthy…lots of healthy omega-3 fatty acids)
14. Are you consuming a lot of added, refined sugar (i.e. desserts, soda, candy, etc)?
15. Are you consuming a lot of high sodium, processed foods? Are you adding salt to your foods? (too much sodium can increase the risk of high blood pressure and possibly stomach cancer)
16. Do you take any vitamins, minerals or dietary supplements? If so, what are you taking and why?
17. Do you engage in regular physical activity (30 minutes per day of moderate to vigorous activity)? Do you incorporate activity in to your regular daily routine (take the stairs, walk when possible, etc.)?
18. Are you making any purchasing decisions based on other health and environmental concerns? (For example, are you buying anything organic? local? free range? Do you consider environmental and/or safety concerns regarding packaging when buying foods? Do you take steps to avoid microbial illness when buying food?) Please explain.
19. Select at least two areas that need improvement from the above assessment. For each area, set a goal that will improve your intake / activity for that area. Once you have set each goal, outline a specific plan for achieving that goal. Be specific about what foods or activities you might add / subtract / replace and how you would accomplish these goals. You will be assessing your progress on these goals at the end of the semester so they need to be measurable (i.e. I will add some fresh or frozen fruit to my lunch each day in place of the chips I have been eating).
The post How many colors do you consume from the vegetable group? Explain appeared first on Homework Aider.
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