Complete the food record as per guidelines provided and determine which food groupings (vegetables &fruits, whole grains and protein foods) were included in each meal based on Canada’s Food Guide (2019) and ‘highly processed foods’, and foods that belong to ‘no group’.
Answer all related questions. Do not hesitate to ask for help from the instructor, if needed. This assignment is to be completed independently to make it more meaningful for you and achieve the learning outcomes of the course.
Based on the instructions provided, use the table below.
Day 1, Date: _________________________
(1 point) General activities for the day (regular and if you happened to exercise, include the type of activity, intensity and time):
(6 points) Complete the table below. The table can be extended to fit in all your meals, snacks and beverages for the day.
Completion and accuracy are required for full marks
| Time | Foods & Beverages Consumed | Amount | Food Groupings | Highly processed foods | No group | ||
| Vegetables & fruits | Protein foods | Whole grains | |||||
Answer the following questions based on your assessment using Canada’s Food Guide.
- (4 points) Review the recommendations of the Eat Well Plate of Canada’s Food Guide.
Consider the Vegetables and Fruit grouping and one other grouping of your choice
specific to the Vegetables & Fruit grouping and one other (Whole grains or Protein Foods) grouping of your choice. Assess how your intake compares with the recommendations in the Eat well plate. You may supplement your answer with an illustration of ‘plate model’ to demonstrate, along with your explanation and description of your assessment.
- Eat Well Plate Recommendations for the Vegetables & Fruit grouping: How did you (or didn’t) meet the recommendations? Provide explanation as to how you did (didn’t)
- Eat Well Plate Recommendations for one other food grouping of your choice: Which food group are you addressing? Did you (or didn’t) meet recommendations? Explain how you did (or didn’t)?
- (5 points) Assess your intake of highly processed foods (foods to limit).
**Even if you do not eat any highly processed foods, you should discuss what highly processed foods are and name some examples of highly processed foods
- How many foods (including beverages) you ate did not fit into the food groupings as per recommendations? What were they?
- Why do you think these foods are considered highly processed according to CFG? Provide explanation
- (6 points) According to CFG, healthy eating is more than just ‘what’ to eat. It is also about being mindful of the way you eat and other eating habits.
Consider your eating habits and based on the information in the above link, comment on the following questions. (You may pick one meal from your 1-day food record to discuss about your eating habits)
- Reflect on how, why, where you ate?
- Did any of these reasons influence your food choice (what you ate) and how much you ate?
- Comment on if you ate alone or if you had your meals alone? Why or why not?
- (4 points) Canada’s Food Guide also recommends making healthy beverage choices.
- How much liquid did you drink on this recorded day? (It is important to answer this in volume- NO CUPS/GLASSES)
- Was your beverage of choice in line with Canada’s Food Guide Recommendations?
- (5 points- 2.5 for each goal) Based on your assessment, set two SMART (Specific, Measurable, Attainable, Realistic, Time-bound) to improve your food choices. Use this checklist to set your goals Make sure your goal is:
Specific: When will you start? What will you focus on? How will you do it?
Measurable: How often will you do this? How much will you do? What will you track and how?
Attainable: What eating habit/food choice will you change? Focus on a behaviour that you can change rather than a feeling or a thought.
Realistic: Can you see yourself completing this goal? Be honest! Setting small goals that are achievable is a strong motivator and a positive way for you to track your progress.
Time-bound: How long will it take you to reach your goal?
For eg. “I will work out more” is NOT an example of SMART goal. Instead, “I will go for a 30-minute walk with my friend 3 times this week” is a good example for a SMART goal.
Note: Each goal must have all of the five characteristics of a SMART goal and your goal must relate to issues identified in question 1, 2 or 4.
Goal 1:
Goal 2:
- (4 points) Reflect on your thoughts completing this assignment. Did anything surprise you about your food record?Did the foods shown on the plate model relate to you culturally? If not, how could the foods you are familiar with fit with the plate mode.
