Free Samples
SCIE 2230 Science Of Health And Wellness
.cms-body-content table{width:100%!important;} #subhidecontent{ position: relative;
overflow-x: auto;
width: 100%;}
SCIE 2230 Science Of Health And Wellness
0 Download17 Pages / 4,128 Words
Course Code: SCIE2230
University: Southern Alberta Institute Of Technology
MyAssignmentHelp.com is not sponsored or endorsed by this college or university
Country: Canada
Question
The fitness plan you created for yourself in the previous assignment is only one aspect of overall health and wellness. For exercise to be effective, it needs to be accompanied by a good diet plan. This assignment is designed to help you understand your current eating habits, and to use that knowledge to create a diet plan that complements your fitness plan, based on the principles discussed and activities performed in class
Part I: Food Journal
1. Over the course of one week (seven full days), keep a detailed journal of your food intake. Be as specific as you can, recording food group portion sizes andmacronutrient quantities.
a) Food groups, as defined by Canada’s Food Guide, are:
i. Vegetables and fruit
ii. Grain products
iii. Milk and alternatives
iv. Meat and alternatives
b) Macronutrients, determined by human biochemistry, are:
i. Protein
ii. Carbohydrates (including sugar, dietary fibre)
iii.Fat (including saturated fat, cholesterol)
2. Record everything you consume, even small snacks.
3. Do not change your eating habits while you are keeping your food journal.
4. Tell the truth! You are not being graded on the quality of your food intake, but on the accuracy and detail of the information you record.
Part II: Personalized Plan
1. Consider your fitness goals and whether you want to gain, lose or maintain weight.
2. Decide whether your current diet – as shown through your food journal – is consistent with your fitness goals.
3. Select what – and how many – food group portions you will eat for each daily meal or snack (e.g., “Breakfast: 1 portion protein + 1 portion vegetable/fruit”).
a. Ensure that your plan meets the minimum recommended portions from Canada’s Food Guide.
4. Create a sample menu for three days’ worth of meals and snacks based on your daily portion breakdown from Step 3.
a. Include approximate macronutrient quantities for each day’s menu.
Answer
Part I:
Food Journal Day 1
Breakfast
Food/Beverage items
Amount/Serving size
Banana and strawberry smoothie
Oatmeal with quick cooking oats and one tablespoon of raisins
Scramble eggsin microwave and roll them with wheat tortilla and black peppers
I small glass
1 bowl
2 eggs
Lunch
Food/Beverage items
Amount/Serving size
Tomato and black bean with lentils, squash, carrot, cauliflower or broccoli soup
Mixed salad greens and toss with fresh or grilled chopped vegetables, goat cheese, and balsamic vinegar dressing.
Stir fry with rice
1 cup
2 cup/ 1 tablespoon
1 bowl
Dinner
Food/Beverage items
Amount/Serving size
Burger With Mushrooms and Radicchio
Brown Rice Bowl
Green salads
1 slice
1 bowl
1 bowl
Snacks
Time of day
Food/Beverage items
Amount/Serving size
10.30 am/pm
04.00 am/pm
10.00 am/pm
Fresh apple
Green tea
Brown bread
1 small
1 cup (8 Oz)
2 slices
Estimated Daily Water Intake: 68ounces/cups
Was this a typical day’s intake? ? yes ? no
Comments:
Food Journal Day 2
Breakfast
Food/Beverage items
Amount/Serving size
Baked beans on the toast with green peppers
Mix canned peaches with low fat yogurt
Juice made with Tomato and coriander leaves
Cantaloupe slices with dumpling
2 slice
1 cup
1 small glass
1 slice
Lunch
Food/Beverage items
Amount/Serving size
Diet coke
Presto cheese pasta
French fries
16 Oz
1 plate
1 bag
Dinner
Food/Beverage items
Amount/Serving size
Baked potato with salsa
Sweet Potato and Spinach Quesadillas
Glass of milk
2 pieces
1 bowl
I small glass
Snacks
Time of day
Food/Beverage items
Amount/Serving size
10.00 am/pm
3.00am/pm
9.00 am/pm
Orange
black coffee
chocolate ice-cream
One piece
1 cup (3 Oz)
Half cup
Estimated Daily Water Intake: 55ounces/cups
Was this a typical day’s intake? ? yes ? no
Comments:
Food Journal Day 3
Breakfast
Food/Beverage items
Amount/Serving size
Breakfast biscuit with egg, cheese
Fried eggs and bacon
Salty sandwiches with double cheese slices
Ramen cheesy noodle
4 pieces
2 eggs
1 slice
1 plate
Lunch
Food/Beverage items
Amount/Serving size
A glass of fortified soy beverage
a container of yogurt
Steamed fish with broccoli and green beans
1 cup
6 Oz
1 slice
Dinner
Food/Beverage items
Amount/Serving size
Grapefruit and Avocado Salad
Hotdog with baked beans
Veggies salad
1 bowl
1 medium
1 bowl
Snacks
Time of day
Food/Beverage items
Amount/Serving size
am/pm
04.00am/pm
10.00 am/pm
–
banana shake
chocolate pastry
1 glass
1 slice
Estimated Daily Water Intake: 45ounces/cups
Was this a typical day’s intake? ? yes ? no
Comments:
Food Journal Day 4
Breakfast
Food/Beverage items
Amount/Serving size
Chocolate strawberry smoothie
Cheesy pasta
Omelette
1 glass
1 plate
2 piece
Lunch
Food/Beverage items
Amount/Serving size
Broccoli soup with sour cream
Mixed fruit and veggies salad
pizza
1 cup / 1 tablespoon
2 bowls
1 large
Dinner
Food/Beverage items
Amount/Serving size
Chicken soup with cream
Shrimp Ceviche
Soya milk
1 bowl/1 tablespoon
1 bowl
1 large glass
Snacks
Time of day
Food/Beverage items
Amount/Serving size
09.00 am/pm
05.00 am/pm
08.45 am/pm
Green grapes
Lemon juice
Pastries
1 bowl
1 glass
1 chocolate/1 vanilla
Estimated Daily Water Intake: 65ounces/cups
Was this a typical day’s intake? ? yes ? no
Comments:
Food Journal Day 5
Breakfast
Food/Beverage items
Amount/Serving size
Apple shake
Cheese toasts
Veggie sandwich
1 glass
2 slices
2 pieces
Lunch
Food/Beverage items
Amount/Serving size
Stir fry with rice
Diet coke
Red velvet muffins
1 plate
16 Oz
3 pieces
Dinner
Food/Beverage items
Amount/Serving size
Chicken with Cheesy Broccoli Soup
Zesty Tofu and Quinoa
Lemon and honey juice
I cup/ 2 cheese pieces
1 plate
1 cup
Snacks
Time of day
Food/Beverage items
Amount/Serving size
10.00 am/pm
02.00am/pm
09.00 am/pm
Water melon juice
Bananas
Cheesy puff
1 small glass
2 pieces
2 slices
Estimated Daily Water Intake: 60ounces/cups
Was this a typical day’s intake? ? yes ? no
Comments:
Food Journal Day 6
Breakfast
Food/Beverage items
Amount/Serving size
strawberry shake
noodles
crispy corns
1 glass
1 plate
1 plate
Lunch
Food/Beverage items
Amount/Serving size
Cheesy Marconi
butter milk
burgers
1 plate
2 glasses
2 burgers
Dinner
Food/Beverage items
Amount/Serving size
Pork with Roasted Vegetables
Seared Scallops with Lemon Juice and Sage
Glass of milk
1 plate
1 plate
1 glass
Snacks
Time of day
Food/Beverage items
Amount/Serving size
am/pm
am/pm
am/pm
–
–
–
Estimated Daily Water Intake: 64ounces/cups
Was this a typical day’s intake? ? yes ? no
Comments:
Food Journal Day 7
Breakfast
Food/Beverage items
Amount/Serving size
Cold coffee with ice-cream
Masala oats
Toasts with beans
1 cup
1 plate
2 toasts
Lunch Time of day : 01.00am/pm
Food/Beverage items
Amount/Serving size
Honey chilly potato
Fried rice
Blue lagoon
1 plate
1 bowl
2 glasses
Dinner Time of day:08.30am/pm
Food/Beverage items
Amount/Serving size
Cheesy Veggie Pasta
Hot and sour soup with sour cream
Shrimp and Broccoli Pasta Salad with cheese slice
1 bowl
1 cup/ 1 tablespoon
1 bowl/ 2 slices
Snacks
Time of day
Food/Beverage items
Amount/Serving size
11.00 am/pm
am/pm
11.00 am/pm
green apples
–
Butter scotch ice cream
2 apples
1 cup
Estimated Daily Water Intake: 68ounces/cups
Was this a typical day’s intake? ? yes ? no
Comments:
Part II: Personalized plan
My fitness goal is to lose fat and build muscles. I want to improve my athletic skills and joint flexibility. According to food journal, my current diet is not so consistent because I do three or four cheat meals per week to stay sane.
Foods are grouped together because they provide similar amounts of key nutrients (Miraj, & Kiani, 2016).The five food groups are following:
vegetable and legumes or beans
fruits
lean meats, poultry, fish, egg, nuts and seeds, tofu legumes/beans
grain food or wholegrain and high cereal fibre assortments
milk, yoghurt, cheese and alternatives, mostly reduced fat (Dabawala, et. al, 2017)
1 1/2 – 2 bowls of fruits and 2 1/2 – 3 1/2 bowls of vegetables. 5-8 ounces of grains, 1/2 from whole grain. Three bowls of non-fat or low-fat dairy food. 5-6 1/2 ounces of protein such as meats, bean, and seafood per day. I will include these in my diet (Kundi, et. al, 2016).
Every plan involves three meals and three snacks to make feeling satisfied for long time (Madhuri, et. al, 2014). Sample menu is as follows-
Day one-
Breakfast
fruits like grapes
2 pieces whole grain toast One cup low-fat milk
1 cup black coffee or tea
(Macronutrients: about 555 calories with 27 grams protein, 63 grams carbohydrates, and 23 grams fat)
Snack
1 banana
1 cup plain yogurt including honey
1 Glass of water
(Macronutrients: 360 calories, 14 grams protein, 78 grams carbohydrates)
Lunch
Baked chicken breast
Salad dressing
Glass of water
(Macronutrients: 425 calories, 44 grams protein, 37 grams carbohydrates, 9 grams fat)
Snack
1 cup carrots
Half piece of pita bread
1 glass of water (Parisotto, et. al, 2015)
(Macronutrients: 157 calories, 6 grams protein, 25 grams carbohydrates, 5 grams fat)
Dinner
1 bowl broccoli
1 bowl brown rice
Small garden salad with one cup spinach leaves, tomato, and onion
Lemon water
(646 calories, 42 grams protein, 77 grams carbohydrates, 8 grams fat)
Snack
1 cup blueberries
2 tablespoons whipped cream
Glass of water
(About 100 calories, 1 gram protein, 22 grams carbohydrates, 2 grams fat)
Day Two-
Breakfast
1 whole wheat muffins with two tablespoons peanut butter
1 fruit
1 butter milk
1 cup black tea
(Macronutrients: approximately 521 calories with 27 grams protein, 69 grams carbohydrates, and 18 grams fat)
Lunch
1 turkey sandwich
1 cup low-sodium vegetable soup
Some water
(Macronutrients: 437 calories, 59 grams protein, 37 grams carbohydrates, 6 grams fat)
Dinner
One bowl potatoes
1 bowl spinach
1 bowl beans
1 lemon water
(671 calories, 44 grams protein, 63 grams carbohydrates, 18 grams fat)
Snack
2 pieces brown bread
1 cup non-fat milk
1 Glass of water
(Approximately 337 calories, 14 grams protein, 66 grams carbohydrates, 3 grams fat)
Day Three-
Breakfast
1 medium bran muffin
1 orange
1 cup butter milk
1 cup black coffee
(Macronutrients: approximately 543 calories with 26 grams protein, 84 grams carbohydrates, and 15 grams fat)
Snack
1 fresh pear
1 cup flavored soy milk
Hot tea
(Macronutrients: 171 calories, 6 grams protein, 34 grams carbohydrates, 2 grams fat)
Lunch
Low sodium chicken noodle soup
1 green apple
Water
(Macronutrients: 329 calories, 8 grams protein, 38 grams carbohydrates, 17 grams fat)
Dinner
1 bowl baked beans
1 bowl cooked carrots
1 cup cooked kale
(784 calories, 84 grams protein, 76 grams carbohydrates, 3 grams fat)
Snack
1 cup of frozen yogurt
1 cup fresh raspberries (Gopinath, Rahman &Awad, 2015).
(Approximately 285 calories, 7 grams protein, 52 grams carbohydrates, 7 grams fat)
References
Dabawala, S., Suprabha, B. S., Shenoy, R., Rao, A., & Shah, N. (2017). Parenting style and oral health practices in early childhood caries: a case–control study. International journal of paediatric dentistry, 27(2), 135-144.
Gopinath, V. K., Rahman, B., & Awad, M. A. (2015). Assessment of gingival health among school children in Sharjah, United Arab Emirates. European journal of dentistry, 9(1), 36.
Kundi, F. M., Habib, A., Habib, A., & Asghar, M. Z. (2016). Android-Based Health Care Management System. International Journal of Computer Science and Information Security, 14(7), 77.
Madhuri, S., Hegde, S. S., Ravi, S., Deepti, A., & Simpy, M. (2014). Comparison of chewing ability, oral health related quality of life and nutritional status before and after insertion of complete denture amongst edentulous patients in a Dental College of Pune. Ethiopian journal of health sciences, 24(3), 253-260
Miraj, S., & Kiani, S. (2016). Menstrual diseases as stated in canon fil-Tibb. Der Pharmacia Lettre, 8(6), 261-268.
Parisotto, T. M., Stipp, R., Rodrigues, L. K. A., Mattos-Graner, R. O., Costa, L. S., & Nobre-Dos-Santos, M. (2015). Can insoluble polysaccharide concentration in dental plaque, sugar exposure and cariogenic microorganisms predict early childhood caries? A follow-up study. Archives of oral biology, 60(8), 1091-1097.
Free Membership to World’s Largest Sample Bank
To View this & another 50000+ free samples. Please put
your valid email id.
Yes, alert me for offers and important updates
Submit
Download Sample Now
Earn back the money you have spent on the downloaded sample by uploading a unique assignment/study material/research material you have. After we assess the authenticity of the uploaded content, you will get 100% money back in your wallet within 7 days.
UploadUnique Document
DocumentUnder Evaluation
Get Moneyinto Your Wallet
Total 17 pages
PAY 10 USD TO DOWNLOAD
*The content must not be available online or in our existing Database to qualify as
unique.
Cite This Work
To export a reference to this article please select a referencing stye below:
APA
MLA
Harvard
OSCOLA
Vancouver
My Assignment Help. (2021). SCIE 2230 Science Of Health And Wellness. Retrieved from https://myassignmenthelp.com/free-samples/scie2230-science-of-health-and-wellness/food.html.
“SCIE 2230 Science Of Health And Wellness.” My Assignment Help, 2021, https://myassignmenthelp.com/free-samples/scie2230-science-of-health-and-wellness/food.html.
My Assignment Help (2021) SCIE 2230 Science Of Health And Wellness [Online]. Available from: https://myassignmenthelp.com/free-samples/scie2230-science-of-health-and-wellness/food.html[Accessed 18 December 2021].
My Assignment Help. ‘SCIE 2230 Science Of Health And Wellness’ (My Assignment Help, 2021)
My Assignment Help. SCIE 2230 Science Of Health And Wellness [Internet]. My Assignment Help. 2021 [cited 18 December 2021]. Available from: https://myassignmenthelp.com/free-samples/scie2230-science-of-health-and-wellness/food.html.
×
.close{position: absolute;right: 5px;z-index: 999;opacity: 1;color: #ff8b00;}
×
Thank you for your interest
The respective sample has been mail to your register email id
×
CONGRATS!
$20 Credited
successfully in your wallet.
* $5 to be used on order value more than $50. Valid for
only 1
month.
Account created successfully!
We have sent login details on your registered email.
User:
Password:
It often becomes a daunting task to reference a book as the references includes various details like author’s name, page numbers, text, publication date etc. Moreover, the referencing becomes quite different with every referencing format like Chicago referencing, Oxford referencing, Vancouver referencing, APA style, MLA Referencing style and others. If the book has several volumes, then the task of creating references becomes even more tough. So, our experts help you to understand how to reference a book properly. Not only that, you can use our referencing generator to get accurate references in a matter of seconds. Properly reference your book and give due credit to the author who has taken so much pain to draft it. Not only that, secure your grades by catering carefully to the referencing part.
Latest Healthcare Samples
div#loaddata .card img {max-width: 100%;
}
5N1794 Safety And Health At Work
Download :
0 | Pages :
13
Course Code: 5N1794
University: University College Cork
MyAssignmentHelp.com is not sponsored or endorsed by this college or university
Country: Ireland
Answer:
Assignment 1
Answer to question 1
I have conducted a survey at my workplace maned Lady’s Hospice and Care Services to observe the working environment. The aim of the survey is to find if it is a safe, healthy, secured and fulfilling place to work. A visual survey was conducted to locate and record the safety signs in the workplace. The objective of the survey is to observe and list different types of signs, location, their prom…
Read
More
Tags:
Australia Maple Ridge Management Introduction to film studies University of New South Wales Masters in Business Administration
400837 Health And Socio Political Issues In Aged Care
Download :
0 | Pages :
14
Course Code: 400837
University: Western Sydney University
MyAssignmentHelp.com is not sponsored or endorsed by this college or university
Country: Australia
Answers:
Introduction
Palliative care services are designed to improve the life of patient with progressive disease. People receiving palliative care have illness that has no prospect of cure. As per the World Health Organisation, palliative care is a care given to patient suffering from life threatening illness to improve their quality of life by preventing and providing relief from sufferings by early recognition , assessment and trea…
Read
More
Tags:
Australia Minchinbury Management University of New South Wales
PUBH6304 Global Health
Download :
0 | Pages :
8
Course Code: PUBH6304
University: The University Of Newcastle
MyAssignmentHelp.com is not sponsored or endorsed by this college or university
Country: Australia
Answers:
Human Immunodeficiency Virus Infection and Acquired Immune Deficiency Syndrome (HIV/AIDS) is the spectrum of medical conditions caused due to human immunodeficiency virus (HIV) following which the patient suffers from a series medical complications due to suppression of the immune system of the body. With the progression of the disease, the patient is likely to suffer from a wide range of infections like tuberculosis and other opportu…
Read
More
Tags:
United States Newark Management University of New York Masters in Business Administration
CON 321 Health Related Research
Download :
0 | Pages :
3
Course Code: CON321
University: University Of Southern Maine
MyAssignmentHelp.com is not sponsored or endorsed by this college or university
Country: United States
Answer:
Introduction
Leadership in the hospital is the ability to influence the staff toward providing quality health care. Leadership involves influencing human behavior to create a positive working environment (Langlois, 2012). Good leadership enables healthy relationships among staffs in the hospital enhancing quality delivery of health care services. Leadership is responsible to building teams that have trust, respect, support and effecti…
Read
More
BL9412 Public Health
Download :
0 | Pages :
35
Course Code: BL9412
University: University Of The West Of England
MyAssignmentHelp.com is not sponsored or endorsed by this college or university
Country: United Kingdom
Answer:
Introduction
According to the researchers, it can be said that the management of the health care organizations has become a difficult task nowadays and the reason behind this is the occurrence of various issues in this sector (Hall et al., 2014). Therefore, the administrative employees of the organization should incorporate various revolutionized strategies for enriching the worth of care provided by the hospital to its clients and re…
Read
More
Tags:
Australia Ryde Management Information system strategy University of New South Wales (UNSW) Masters in Business Administration
Next