123essaywriting

SCIE 2230 Science Of Health And Wellness

Academic Anxiety?

Get an original paper within hours and nail the task

156 experts online

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.

E-mail

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) accessed 18 December 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

Need an essay written specifically to meet your requirements?

Choose skilled experts on your subject and get an original paper within your deadline

156 experts online

Your time is important. Let us write you an essay from scratch

Tips and Tricks from our Blog

11174 Introduction To Management

Free Samples 11174 Introduction To Management .cms-body-content table{width:100%!important;} #subhidecontent{ position: relative; overflow-x: auto; width: 100%;} 11174 Introduction

Read More »