Nursing homework help
Project 5: Your Healthy Eating Plan Name:
Purpose: With this final project you will develop a 1-day healthy eating plan that meets the dietary standards and guidelines that have been presented in this class. For examples of what this might look like, go to: http://www.choosemyplate.gov/healthy-eating-tips/sample-menus-recipes.html
Reports to save, use, and submit to the ANGEL drop box along with this document (4 total files, this document + 3 reports):
FORMCHECKBOX Nutrients Report for 1-day healthy eating plan (1 report).
FORMCHECKBOX Food Groups and Calories–run report for 1 day plan, and then click on the plus sign (+) to the left of Added sugars row, before exporting to PDF file. (1 report)
FORMCHECKBOX Meal Summary Report for 1-day healthy eating plan. (1 report)
Directions:
1. Navigate to: www.supertracker.usda.gov and log in to your profile. Click on My Plan. Look at the Daily Food Group Targets for each food group. See the sample picture below:
2. These are food group goals for the 1-day eating plan that you will create. Record these target values for each food group in the table under the header “Summary of your 1-day Healthy Eating Plan” found on page 4, question/table #1.
3. Use the recommendations from MyPlate (daily food group targets as above); the Dietary Guidelines for Americans, healthful eating practices you learned from this class, as well as your own food preferences and cultural practices to create a 1-day eating plan that meets the criteria described below under #6 of the directions.
4. Type each food and beverage into the 1-Day Personalized Healthy Eating Plan on page 3 below. List the amount or quantity of food and identify the food group each item falls within.
5. Enter each food item on your 1-day eating plan into SuperTracker using “food tracker”. As you add foods to Super Tracker, you can look at the bar graph (below) and see your progress towards meeting the food group goals. Once you have met the food group goals, you can click on “Related links: Nutrient Intake Report” to see if you have met the rest of your goals for this assignment (further described below in #6 of these directions).
6. Your 1-day Healthy Eating Plan must meet the criteria outlined in this checklist:
FORMCHECKBOX Meet a minimum of 95% of the target amounts for My Plate (the Daily Food Group Targets). This includes at least 3 ounces of whole grain foods and 3-cup equivalents from the milk group. It is acceptable to exceed 95% for the target groups. Note: If you follow a vegan diet or cannot tolerate dairy products, make a note on the assignment submission.
FORMCHECKBOX Select a reasonable energy (calorie) level that is similar to your SuperTracker My Plan Daily Calorie Allowance.
FORMCHECKBOX Meet these heart healthy goals:
· 20-35% of total calories from fat
· <10% of total fat calories from saturated fat
· (2,300 mg of sodium. If you are very active and your energy needs are 3000+ calories per day, try to keep it under 3200 mg.
· (4700 mg of potassium per day
FORMCHECKBOX Meet <10% of kcals from added sugars.
FORMCHECKBOX Meet at least 90% of the recommended (target) amounts for fiber, vitamins and minerals. Going over 90% is fine. (Only for nutrients listed in question #4, table. Note that the RDA for vitamin D is 5 ug, which is what we are using in this class since you all do get some sunshine exposure.)
FORMCHECKBOX Rules for your food selection:
· You cannot eat any more than 1 cup of a fortified breakfast cereal or a fortified bar or shake.
· Do not choose a product that has 100% of all vitamins and minerals such as Total breakfast cereals, Product 19, raisin bran, complete cereals, power bars, protein shakes, and instant breakfast drinks.
· Juices must be 100% juice and must be limited to no more than 1 cup.
· Do not include a vitamin or mineral supplement.
FORMCHECKBOX Choose foods that you enjoy eating. Healthy does not mean boring. Including some treats or a dessert on your menu is acceptable and encouraged.
FORMCHECKBOX If you have a health condition which makes it difficult to meet recommendations such as a food allergy or intolerance or digestive disease etc., please just write a note to your instructor.
7. You may have to “tweak” your 1-day eating plan a few times to create the “perfect” plan that meets all of the criteria outlined above.
8. Once you are satisfied with the plan you’ve created, complete Summary of Your Healthy Diet Plan tables and questions on pages 4 and 5. Report to use: Nutrients Report for 1-day eating plan.
9. Submit the following into the drop on ANGEL:
FORMCHECKBOX The completed Project 5 document
FORMCHECKBOX Nutrients Report for 1-day eating plan.
FORMCHECKBOX Meal Summary Report for 1-day eating plan.
1-Day Personalized Healthy Eating Plan
The MyPlate food groups include: vegetables, fruits, dairy, protein, grains, or oils. Once you’ve perfected your healthy diet plan, make sure this menu is completed by listing each food/description, amount and food group that it falls in for each meal.
| FOOD/Description | Amount
(common units) |
MyPlate
Indicate food group |
| Ex. scrambled eggs | 1 eggs, 2 Tbsp milk, 1 tsp canola oil | meat, dairy, oil |
| Breakfast: | ||
| Lunch: | ||
| Dinner: | ||
| Snacks: | ||
|
|
SUMMARY of 1-day Healthy Eating Plan
1. Meet Daily Food Group Targets. You must meet at least 95% of the target amounts for My Plate (Daily Food Group Targets).
Report to use: using Super Tracker My Plan, record the Daily Food Group Target amounts for each food group in the table below. Enter actual food group amounts in the 1-day eating plan and the total percentage of target which can be identified using the bar graph data (see # 5 in the directions above).
| MyPlate Food Groups | Target | 1-day Eating Plan Average | Total % of target |
| Grains | |||
| Vegetables | |||
| Fruits | |||
| Dairy* | |||
| Protein Foods | |||
| Whole grain products (you estimate) | 3 |
*Estimate your dairy consumption yourself since Supertracker may be inaccurate for this group. (1 serving =1 c milk or yogurt, 1.5 oz cheese, 2 c cottage cheese, 1.5 c ice cream)
2. Meet your energy needs: Select a reasonable energy (kilocalorie) level for 1-day eating plan that is similar to your SuperTracker My Plan Daily Calorie Allowance
| Daily Calorie Allowance from Super Tracker My Plan | kcalories |
| Total Calories provided by 1-day eating plan (Nutrients Report) | kcalories |
3. Your eating plan must be heart healthy for all nutrients, except sodium. For sodium, try to reach the goal or comment in question #3 below on some food modifications you would make to get closer to the goal for sodium.
Report to use: Nutrients Report for 1-day healthy meal plan.
| Target (recommendations) | 1-day Eating Plan Average: | |
| % kcals as total fat | 20-35% of kcals | |
| % kcals as saturated fat | < 10% of kcals | |
| mg of cholesterol/day | < 300 mg | |
| mg of sodium/day | < 2300 mg |
4. Added Sugars—eating plan must meet dietary guideline of <10% kcals from added sugars.
Report to use: Food Groups and Calories–run report for 1 day plan, and then click on the plus sign (+) to the left of Added sugars row.
| Added Sugars | Target | 1-day Eating Plan Average(list kcals and % of kcals from added sugar here) |
| % kcals from added sugars | < 10% of kcals |
5. You must meet at least 90% of the target amounts for each nutrient listed in the table below (fiber, vitamins and minerals). Going over 90% is fine.
Report to use: Nutrients Report for 1-day eating plan.
| Nutrient | Target | 1-day Eating Plan Average | Status (Over, Under, or OK) | % of targetc (must meet at least 90%) |
| Dietary fiber (g) | 25 – 38 g/da | |||
| Folate (ug DFE) | ||||
| Vitamin C (mg) | ||||
| Vitamin D (ug) | 5 ugb | |||
| Vitamin A (ug RAE) | ||||
| Calcium (mg) | ||||
| Iron (mg) | ||||
| Potassium (mg) |
a Females 25g/day; males 38g/day. Those with high energy needs should try not to exceed 40 g/d of dietary fiber.
b The Target for vitamin D is 15ug, which includes the vitamin D we synthesize from sun exposure and from our diets. We are assuming you need to consume ~5ug of vitamin D from food for this assignment, thus you will use 5ug as the target for Vitamin D.
c calculate the % of target by dividing 1-day Eating Plan Average into the Target (example: vitamin D target =5ug; 1-day eating plan average for vitamin D =7ug: 7ug / 5ug=1.4 x100=140% of target)
5. SUMMARY: Type your responses to the following questions. Answer in complete sentences and do not use abbreviations. Correct grammar and spelling will be considered as part of your grade. You will be graded on the thoughtfulness of your answers. You should be able to answer these questions in 1-2 pages. Please be succinct in your responses.
A. Was it difficult for you to create this diet? Explain why or why not. Were you able to include favorite foods, “treat foods,” and realistic foods that you know you may eat? Explain.
B. Using what you have learned from this course, discuss your reasons for wanting to improve your diet (or not). For example discuss what motivates you to select the foods you eat (i.e., is it family history of a disease? To feel better or age gracefully? To maximize performance at the gym?) Briefly discuss why your food choices and nutrient levels will help you towards this goal. Your discussion should summarize the link between diet and your health goals from what you learned in this class.
C. Discuss how meeting the DRI for the following nutrients will help with your current health status and future risk for chronic diseases: Dietary Fiber, Added Sugars, Total Fat, Saturated Fat, Sodium, Potassium, and Calcium.
D. Comment on what you were eating at the beginning of the semester and what you need to change or maintain to achieve your healthy diet plan. Set 3 realistic goals for the future that will help you move towards a healthier diet or maintain your healthy diet. Your goals should be specific. For example, write “to include one fruit at breakfast” rather than a general statement “to eat more healthful foods.” Discuss 2-3 barriers you may encounter that could interfere with meeting these goals, and provide a plan of action describing how you could overcome them.
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