PAF 2OX Nutrition Assignment – Part 2

It is now time to reflect on what you’ve learned in class and on what you wrote in your three day food and activity journal. Let’s see how well you met the expectations set out in Canada’s Food Guide.

Please complete the following checklist using this Legend: U – usually, S – sometimes, or N – never

RECOMMENDATION / QUESTION / U / S / N
Limit Fat
Limit Salt / Do you limit your intake of high fat foods (chocolate bars, donuts, muffins, granola bars etc.) and high fat/high salt snacks (chips, cheesies etc.) to once or twice a week?
Limit Saturated Fats / Do you use cooking methods such as roasting, baking or paching that require little or no added fat?
Do you trim the visible fat from meats? And the skin from chicken?
Do you drink skim, 1% or 2% milk each day? Or a lower fat milk alternative?
Do you limit your intake of bacon, sausages, processed lunch meat, bologna, hot dogs?
Limit Trans Fats / Do you limit the number of manufactured cookies, cakes and crackers you eat?
Eat Healthier Fats / Do you cook and bake with healthier fats such as olive oil or coconut oil?
Do you eat salmon, mackerel, char, herring, sardines, trout or tuna every week?
Do you eat meat alternatives (such as beans, lentils or tofu) often?
Get Enough Vitamins and Minerals / Do you eat 6-8 servings of fruits and vegetables each day?
Do you eat at least one dark green and one orange vegetable each day?
Prevent Osteoporosis / Do you eat a calcium-rich food every day?
Do you do weight-bearing exercise every day?
Peace of Mind / Do you take a vitamin-mineral supplement? (multi vitamin)
Hydrate Your Body / Do you drink water regularly throughout each day?
Drink Nutritiously / Do you drink more water, milk and 100% fruit juice rather than pop, juice, energy drinks, tea and coffee?
Health Intake Pattern / Do you eat breakfast?
Do your eating habits get worse on the weekends?
Food as Fuel / Do you feel that you have the energy and strength you need for your everyday activities?

List 3 recommendations that you have no problem following.

1. ______
______

2. ______

______

3. ______

______

List the 3 recommendations that you find really difficult to follow.

1. ______

______

2. ______

______

3. ______

______

Consult family members, friends, health professionals, books, websites and/or academic journals to come up with strategies/steps to help you follow these recommendations. List these strategies below.

1. ______

______2.______

3. ______

______

Refer to your three day journal and count your Food Guide servings. Comment on how well they match the daily recommendations set out in Canada’s Food Guide for you sex, age group and activity level.

Food Group / Fruit/Vegs / Bread/Cereal / Dairy / Meat / Other
CFG recommends (per day)
# of Servings I eat on average (per day)

Set a S.M.A.R.T. goal for yourself to improve on aspect of nutrition:

S ______

M ______

A ______

R ______

T______

Review from Grade 9 Health:

S – Specific. What exactly is your goal? Explain exactly what you want to achieve.

M – Measurable. Explain how you will know when you achieve your goal.

A – Action-Oriented. List/describe the steps you will take to achieve your goal.

R – Realistic. How likely are you to reach your goal?

T – Timely. How long will it take you to reach your goal?

How many minutes of mild to moderate physical activity did you accumulate over the course of three days? (between 3-7 on the intensity scale) ______minutes

How many minutes of vigorous activity did you accumulate? (between 8-10 on the intensity scale)

______minutes.

List the changes that you can make to increase your activity level.

______

Set a S.M.A.R.T. goal for yourself to improve one aspect of your activity level.

S ______

M ______

A ______

R ______

T______

Evaluation For Part 2: (20 marks)

Level 1 (10-11) / Level 2 (12-13) / Level 3 (14-15) / Level 4 (16-20)
  • Most or all of the assignment has not been completed
  • Answers are too brief and lack any sort of explanation
  • The student did not demonstrate much understanding of the Food Guide, how to create SMART goals, and how to improve her health.
/
  • 1/3 of the assignment is complete
  • Answers are brief and/or lack explanation
  • The student demonstrated minimal understanding of the Food Guide, how to create SMART goals, and how to improve her health.
/
  • Most of the assignment is complete
  • Some answers are detailed and specific
  • The student demonstrated some understanding of the Food Guide, how to create SMART goals,how and to improve her health.
/
  • The entire assignment has been completed
  • Answers are detailed and specific
  • The student understands the Food Guide, how to create SMART goals, and how to improve her health.