Project
Hello, this is a project from my Nutrition class, based on the instructors guidelines we have to write 3 day meal plan, she included every single chart with the sample and variety ways of writing everything. Also the tool web to use Please use the chart as she provided. and when it does come to the eating part I honestly eat very simple in the mornings these are the variety of foods -> such as eggs, cereals,(whatever one you choose). salmon, toast w peanut butter, oatmeal with fruits.
My Lunch is very on/off because I dont always have the time to eat nor I dont want to, maybe you can mention due to work could not eat to one of those days, but you can mention foods like grilled chicken with basmati rice, chicken noodle soup, grilled shrimp, whatever you think of honestly and whatever makes your writing easier. Same with dinner you can think of something on your own.
For snacks I usually have popcorns, mochi ice cream, or guac with chips, apple, protein snacks . Thank you in advance. if you have any questions please email me.
ANSWER
Introduction
Using knowledge in macro and micronutrients, this report comprises a three-day meal plan that consists of three balanced meals and two snacks for each day. The tool used for the nutrition design is My Plate. The plan also contains reflections of my body’s hunger and fullness cues as well applications of the dietary guidelines for Americans and Health Promoting behaviours learnt in class. The report has four parts, a meal plan, a level of hunger table, nutrition evaluation and lastly, a reflection and evaluation of my dietary intake which will create a comparison to recommended amounts in class and possible adjustments and improvements towards nutritional self-care.
Part One – Meal Plan
| Day 1: 1st May 2020
Nutrition Design Tool Utilized: (Insert Nutrition Tool Design here, ex: 1 Main and 2 Sides) |
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| Breakfast | Lunch | Dinner | Snacks
(must have a minimum of two different snacks) |
| Two fried eggs, toasted whole-grain bread with butter and syrup. | Lunch bar and a can of frozen yoghurt. | Beefsteak, roasted potatoes and guacamole accompanied by freshly pressed orange juice. | 1. Apple
2. Popcorn |
| Day 2: 2nd May 2020
Nutrition Design Tool Utilized: MyPlate |
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| Breakfast | Lunch | Dinner | Snacks
(must have a minimum of two different snacks) |
| Breakfast cereal with milk and a cup of coffee. | Snicker bar | Fried chicken, French Fries and a diet coke. | 1. Orange
2. Ice cream |
| Day 3: 3rd May 2020
Nutrition Design Tool Utilized: Rule of 3 |
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| Breakfast | Lunch | Dinner | Snacks
(must have a minimum of two different snacks) |
| Pancakes served with syrup and a cup of lemon tea. | No lunch. | Spaghetti and meatballs served with a garden salad. | 1. Cashew nuts.
2. Strawberries. |
Part Two – Level of Hunger
| Eating, and Its Relation to Moods, Thoughts, Body Sensations and Emotions:
A Journal |
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Date/Time |
Food |
Hunger/Fullness Scale | Feelings, Thoughts, Moods, Body Sensations Before Eating | Feelings, Thoughts, Moods, Body Sensations After Eating | |||||||||
| 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | ||||
| Day 1
Meal: B |
Two fried eggs, toasted whole-grain bread with butter and syrup. | Hunger: 3
Fullness: 7 |
Woke up feeling hungry, empty in my stomach, ready for food | Energized, full, however, this meal did not last me very long. 2 hrs later needed a snack | |||||||||
| Day 1
Meal: Sn 1 |
Apple | Hunger: 0
Fullness: 3 |
Neutral: not hungry, not full. | – | |||||||||
| Day 1
Meal: L |
Lunch bar and a can of frozen yoghurt. | Hunger: 5
Fullness: 4 |
Starting to think about food. Light in my body. | – | |||||||||
| Day 1
Meal: D |
Beefsteak, roasted potatoes and guacamole accompanied by freshly pressed orange juice. | Hunger: 9
Fullness: 0 |
Comfortable. My stomach starting to fill. | Taste is not as pleasant anymore. | |||||||||
| Day 1
Meal: Sn 2 |
Popcorn | Hunger: 0
Fullness: 5 |
Neutral: not hungry, not full. | – | |||||||||
| Day 2
Meal: B |
Breakfast cereal with milk and a cup of coffee. | Hunger: 3
Fullness: 6 |
Woke up feeling hungry, empty in my stomach, ready for food | – | |||||||||
| Day 2
Meal: Sn 1 |
Orange | Hunger: 0
Fullness: 3 |
Neutral: not hungry, not full. | – | |||||||||
| Day 2
Meal: L |
Snicker bar | Hunger: 7
Fullness: 3 |
Starting to think about food. Light in my body. | – | |||||||||
| Day 2
Meal: D |
Fried chicken, French Fries and a diet coke. | Hunger: 0
Fullness: 9 |
Comfortable fullness. Energized. Done with food. | Taste is not as pleasant anymore. | |||||||||
| Day 2
Meal: Sn 2 |
Ice cream | Hunger: 0
Fullness: 4 |
Neutral: not hungry, not full. | – | |||||||||
| Day 3
Meal: B |
Pancakes served with syrup and a cup of lemon tea. | Hunger: 2
Fullness: 8 |
Woke up feeling hungry, empty in my stomach, ready for food | – | |||||||||
| Day 3
Meal: Sn 1 |
Cashew Nuts | Hunger: 3
Fullness: 3 |
Neutral: not hungry, not full. | – | |||||||||
| Day 3
Meal: L |
No lunch. | Hunger: 8
Fullness: 1 |
Very low energy, irritable, cranky, and anxious. Snapping at people. Shaky. Difficulty concentrating. | My stomach is rumbling and feels empty. | |||||||||
| Day 3
Meal: D |
Spaghetti and meatballs served with a garden salad. | Hunger: 0
Fullness: 10 |
Whoops, it really hurts. Stuffed beyond comfort. | Slight heartburn potential. | |||||||||
| Day 3
Meal: Sn 2 |
Strawberries | Hunger: 0
Fullness: 4 |
Neutral: not hungry, not full. | – | |||||||||
Part Three – Nutritional Evaluation
The meal plan outlined above is designed to reach the recommended average daily calorie intake of 2000 to 2500 calories for a person my age, gender and physical activity levels as recommended by the application My Plate. The meals plan contains meals made from a variety of ingredients some of which are readily and locally available in stores while others are manufactured, packed and distributed from food factories all over the country. The prices of these foods vary depending on the type with the most expensive being fruits, vegetables and meat and the least expensive being pastry related meals and snacks. Some of the food require prior preparation while others are stored, cooked and reheated using microwaves and ovens. For my meal plan, I tried to consider ordinary foods found in ordinary stores and meals that’s are recurrent in my kitchen.
Part Four – Reflection
The first observation from this project is that any day I absconded having lunch led to overeating during dinner that was followed by discomfort as a result of huge portions. Lunch was not very vital and a snack bar served the purpose effectively. Every day on waking up the stomach was empty which suggested that food eaten during the previous day was already digested and absorbed. All major meals comprised both micro and macronutrients because maintaining a healthy diet is important. Carbohydrates are converted to energy useful to the body, proteins into amino acids that aid the in the healing and replacement of worn out cells. Fats deposited underneath the skin provide insulation and can also be converted to energy during starvation. Too much intake of one nutrient means an imbalance in the body that could lead to being overweight or malnutrition.
References
Ducrot, P., Méjean, C., Aroumougame, V. et al. Meal planning is associated with food variety, diet quality and body weight status in a large sample of French adults. Int J Behav Nutr Phys Act 14, 12 (2017). https://doi.org/10.1186/s12966-017-0461-7
My Plate. What’s on your plate? Retrieved on 1st May 2020 from https://www.myplate.gov/my/quizzes/1421045/f36b0eb6a14d528606fe4548246f52a8
United Nations Food and Agriculture Organisation. Dietary Assessments. Retrieved on 1st May 2020 from http://www.fao.org/3/i9940en/I9940EN.pdf
