________________________________________________________________________________For this assignment, you will assess personal macronutrients and micronutrients intake based on your food record and identify specific sources and dietary changes to create a healthier diet that would support your lifestyle and physical activities. Make sure you review the table of content, the following instructions, and the rubric requirements carefully so that you can earn a full credit (50 points). 1) Track your physical activities for 5 days in the SuperTracker 2) Watch the video SuperTracker – Physical Activity Tracker (youtu.be/a2m51WDlTjc) 3) Create the Physical Activity Report (Export Report into a Word document on your computer) Download the Nutrition Portfolio Instructions Complete the Nutritional Portfolio based on your previous SuperTracker reports: o Food Groups and Calorie Reporto Nutrient Reporto Physical Activity Reporto Food Details Report Important: Points will be awarded based on the Rubric for Final Project, which provides the performance expectations for an assignment and a set of criteria that is designed to reflect the weighted importance of the objectives. Upload following documents into the Nutritional Portfolio dropbox1. Your Nutritional Portfolio document2. Physical Activity Tracker Report
The final weeks are approaching soon. During the last two weeks, you’ll be working on the Nutritional Portfolio which is based on the SuperTracer reports and the course content. Even though you will officially start this project in module 15, I would like you to review the Nutrition Portfolio Instructions and Rubric for the Final Project now. Module 15 will provide details on the Physical Activity Report that is included in the portfolio. Since this assignment is labor-intensive and worth 50 points, it is important that you begin working on it early. Please let me know if you have any questions. Attachment(s):Nutrition Portfolio Instructions and Descriptions – Spring 2017.docx(244.63 KB)Rubric for Final Project.pdf(76.51 KB)Nutrition Portfolio For this assignment, you will assess personal macronutrients and micronutrients intake based on yourfood record and identifyspecific sources and dietary changes to create a healthier diet that would support your lifestyle and physical activities. Make sure you review the table of content, the following instructions, and the rubric requirements carefully so thatyou can earn a full credit (50 points).
Table of ContentI. Title Page: • This page should contain the title of the paper, running head, the author’s name, institutional affiliation in APA style.• Add motivational image(s) like healthy foods, motivational quotes, or other types of inspiration.
II. Healthfulness of Your Diet and Physical ActivityIn this section include an analysis of your overall diet based on the previous dietary reports (Food Groups and Calorie Report, Nutrient Report, Food Details Report) and the Physical Activity Report. 1. Summarize the key findings from your dietary analysis including the following points:o How did your regular calorie intake (total and per each macronutrient) compare to your ideal number recommended by SuperTracker? If you prefer to use other amounts, provide your rationale and calculations.o What proportion of your total calories intake came from carbohydrate, fat, and protein sources and how they compared to the Acceptable Macronutrient Distribution Ranges?o What were the primary sources of the following nutrients: 1) total fat 2) saturated fat 3) carbs 4) protein 5) sugar 6) sodium 7) cholesterol.o How many different types, colors, or sources of vegetables, grains, proteins and fats you consumed on a regular basis. 2. Evaluate your physical activity and its influence on nutritional balance: o Describe what type and how often you engage in physical activity.o Does your diet accommodate your level of physical activity (frequency, intensity, and endurance)? Provide supporting statements using reputable and current sources.3. How would you assess your diet and lifestyle in terms of risk factors for common chronic diseases such as hypertension, diabetes, and obesity, and CVD? Provide supporting statements using reputable and current sources.
III. Nutrition and Physical Activity GoalsDevelop one nutritiongoal and one physical activity goal using the SMART formula explained below. The SMART methodDescribe each section in a narrative format (i.e., full sentences/paragraphs with correct grammar and punctuation).
S: Specific & Measurable:Your goal should be very specific (Ex: Drink at least 80oz per day, eat at least two servings of fruits and/or vegetables with every meal). M: Meaningful: Describe why you are choosing this goal, what is the meaning to you or why it is important, and how will it benefit you? (Explains the goal’s VALUE to you). A: Action-Oriented:Steps or actions to help initiate and persist with this goal (Ex: Buy 2 reusable water bottles and bring at least one with me each day to school; Buy healthy snack options for late night cravings). Write as many steps or actions as you need, not limited. R: Resources People, technology, etc. (Ex: Set an alert on my phone to go off at 7:15am each morning to remind me; Create a contract agreement with my best friend to exercise 3x/week)T: Timely Timeline for reevaluation or completion of this goal (Ex: Track daily how much … for 2 weeks and then reassess my goal).
IV. Healthy-Pedia ofyour dietary choices1. Make a healthy foods chart that has 4 sections (breakfast, lunch, dinner, and snack) with a list of 3+ meal ideas in each section. Be creative, look for ideas by asking others or search online. You need to write actual MEAL ideas with estimated nutritional value! (Ex: breakfast- whole wheat bagel toasted with avocado and a scrambled egg; lunch PB&J on whole wheat with carrots, hummus, and an apple). 2. Portion Sizes & Recipe Substitutions:o Create a list of 5 objects or other items to help you remember what healthy portions of common foods look like (you can include pictures of each object/item)o Create a list of at least 5 simple ingredient substitutions you can do to make a recipe or meal healthier. (Ex: instead of chip & dip snack, eat baby carrots and hummus)3. Eat This, Not That:Select a restaurant that includes nutrition information in the menu (e.g. Panera, Olive Garden, Subway, etc.) and describes two meals as following:o “Not That” – copy items from an unhealthy meal and add up the nutrients total including calories, macronutrients (carbs, proteins, fats and, saturated fat), sodium and dietary fibers (if available).o “Eat This” – write a healthier meal from the same restaurant with its nutrients facts and totals.4. Multimedia & Nutrition Resources:Provide descriptions for the following resources that interest you:o 1+ Websites that have RELIABLE health, nutrition, and/or fitness information Provide the website name, affiliation and a brief summary of the types of information.o 1+ Documentary about food and/or nutrition you are interested in watching. Provide the title, the author’s name and credential, and a brief summary.o 1+ Nutrition and/orfitness app for a phone, wearable device or online portal. Provide the title of the app and a briefsummary of its functions. o 1+ Book(s) about food and/or nutrition that you would be interested in reading or using as a reference. Provide the title and author, brief summary and why you chose it.o 1+ Exercise facility such as gym, yoga studio, boxing or dancing place that you would be interested in trying. Provide the facility’s name and description and a reason for your interest. Does not include memberships or classes you are already taking.
V. Action PlanThis section you need to write as a narrative (i.e., full sentences/ paragraphs with correct grammar and punctuation). However, you can use bullet points to highlight information.1. Discuss what you have learned in this course about your lifestyle habits and how they affect your nutritional and physical activity status.2. Discuss how you would change your dietary intake and PA to meet your SMART goals. Be sure toinclude specific actions with foods and meals that you could plan for to achieve your goals and correct calories and/or nutrients imbalance.Nutrition Portfolio For this assignment, you will assess personal macronutrients and micronutrients intake based on yourfood record and identifyspecific sources and dietary changes to create a healthier diet that would support your lifestyle and physical activities. Make sure you review the table of content, the following instructions, and the rubric requirements carefully so thatyou can earn a full credit (50 points).
Table of ContentVI. Title Page: • This page should contain the title of the paper, running head, the author’s name, institutional affiliation in APA style.• Add motivational image(s) like healthy foods, motivational quotes, or other types of inspiration.
VII. Healthfulness of Your Diet and Physical ActivityIn this section include an analysis of your overall diet based on the previous dietary reports (Food Groups and Calorie Report, Nutrient Report, Food Details Report) and the Physical Activity Report. 4. Summarize the key findings from your dietary analysis including the following points:o How did your regular calorie intake (total and per each macronutrient) compare to your ideal number recommended by SuperTracker? If you prefer to use other amounts, provide your rationale and calculations.o What proportion of your total calories intake came from carbohydrate, fat, and protein sources and how they compared to the Acceptable Macronutrient Distribution Ranges?o What were the primary sources of the following nutrients: 1) total fat 2) saturated fat 3) carbs 4) protein 5) sugar 6) sodium 7) cholesterol.o How many different types, colors, or sources of vegetables, grains, proteins and fats you consumed on a regular basis. 5. Evaluate your physical activity and its influence on nutritional balance: o Describe what type and how often you engage in physical activity.o Does your diet accommodate your level of physical activity (frequency, intensity, and endurance)? Provide supporting statements using reputable and current sources.6. How would you assess your diet and lifestyle in terms of risk factors for common chronic diseases such as hypertension, diabetes, and obesity, and CVD? Provide supporting statements using reputable and current sources.
VIII. Nutrition and Physical Activity GoalsDevelop one nutritiongoal and one physical activity goal using the SMART formula explained below. The SMART methodDescribe each section in a narrative format (i.e., full sentences/paragraphs with correct grammar and punctuation).
S: Specific & Measurable:Your goal should be very specific (Ex: Drink at least 80oz per day, eat at least two servings of fruits and/or vegetables with every meal). M: Meaningful: Describe why you are choosing this goal, what is the meaning to you or why it is important, and how will it benefit you? (Explains the goal’s VALUE to you). A: Action-Oriented:Steps or actions to help initiate and persist with this goal (Ex: Buy 2 reusable water bottles and bring at least one with me each day to school; Buy healthy snack options for late night cravings). Write as many steps or actions as you need, not limited. R: Resources People, technology, etc. (Ex: Set an alert on my phone to go off at 7:15am each morning to remind me; Create a contract agreement with my best friend to exercise 3x/week)T: Timely Timeline for reevaluation or completion of this goal (Ex: Track daily how much … for 2 weeks and then reassess my goal).
IX. Healthy-Pedia ofyour dietary choices5. Make a healthy foods chart that has 4 sections (breakfast, lunch, dinner, and snack) with a list of 3+ meal ideas in each section. Be creative, look for ideas by asking others or search online. You need to write actual MEAL ideas with estimated nutritional value! (Ex: breakfast- whole wheat bagel toasted with avocado and a scrambled egg; lunch PB&J on whole wheat with carrots, hummus, and an apple). 6. Portion Sizes & Recipe Substitutions:o Create a list of 5 objects or other items to help you remember what healthy portions of common foods look like (you can include pictures of each object/item)o Create a list of at least 5 simple ingredient substitutions you can do to make a recipe or meal healthier. (Ex: instead of chip & dip snack, eat baby carrots and hummus)7. Eat This, Not That:Select a restaurant that includes nutrition information in the menu (e.g. Panera, Olive Garden, Subway, etc.) and describes two meals as following:o “Not That” – copy items from an unhealthy meal and add up the nutrients total including calories, macronutrients (carbs, proteins, fats and, saturated fat), sodium and dietary fibers (if available).o “Eat This” – write a healthier meal from the same restaurant with its nutrients facts and totals.8. Multimedia & Nutrition Resources:Provide descriptions for the following resources that interest you:o 1+ Websites that have RELIABLE health, nutrition, and/or fitness information Provide the website name, affiliation and a brief summary of the types of information.o 1+ Documentary about food and/or nutrition you are interested in watching. Provide the title, the author’s name and credential, and a brief summary.o 1+ Nutrition and/orfitness app for a phone, wearable device or online portal. Provide the title of the app and a briefsummary of its functions. o 1+ Book(s) about food and/or nutrition that you would be interested in reading or using as a reference. Provide the title and author, brief summary and why you chose it.o 1+ Exercise facility such as gym, yoga studio, boxing or dancing place that you would be interested in trying. Provide the facility’s name and description and a reason for your interest. Does not include memberships or classes you are already taking.
X. Action PlanThis section you need to write as a narrative (i.e., full sentences/ paragraphs with correct grammar and punctuation). However, you can use bullet points to highlight information.3. Discuss what you have learned in this course about your lifestyle habits and how they affect your nutritional and physical activity status.4. Discuss how you would change your dietary intake and PA to meet your SMART goals. Be sure toinclude specific actions with foods and meals that you could plan for to achieve your goals and correct calories and/or nutrients imbalance.
Nutrition Portfolio For this assignment, you will assess personal macronutrients and micronutrients intake based on yourfood record and identifyspecific sources and dietary changes to create a healthier diet that would support your lifestyle and physical activities.Make sure you review the table of content, the following instructions,and the rubric requirements carefully so thatyoucan earn a full credit (50 points).
Table of ContentI. Title Page: • This page should contain the title of the paper, running head, the author’s name, institutional affiliation in APA style.• Add motivational image(s) like healthy foods, motivational quotes, or other types of inspiration.
II. Healthfulness of Your Diet and Physical ActivityIn this section include an analysis of your overall diet based on the previous dietary reports (Food Groups and Calorie Report, Nutrient Report, Food Details Report) and the Physical Activity Report. 1. Summarize the key findings from your dietary analysis including the following points:o How did your regular calorie intake (total and per each macronutrient) compare to your ideal number recommended by SuperTracker? If you prefer to use other amounts, provide your rationale and calculations.o What proportion of your total calories intake came from carbohydrate, fat, and protein sources and how they compared to the Acceptable Macronutrient Distribution Ranges?o What were the primary sources of the following nutrients: 1) total fat 2) saturated fat 3) carbs 4) protein 5) sugar 6) sodium 7) cholesterol.o How many different types, colors, or sources of vegetables, grains, proteins and fats youconsumed on a regular basis.2. Evaluate your physical activity and its influence on nutritional balance: o Describe what type and how often you engage inphysical activity.o Does your diet accommodate yourlevel of physical activity (frequency, intensity, and endurance)? Provide supporting statements using reputable and current sources.3. How would you assess your diet and lifestyle in terms ofrisk factors for common chronic diseasessuch as hypertension, diabetes, and obesity, and CVD?Provide supporting statements using reputable and current sources.
III. Nutrition and Physical Activity GoalsDevelop one nutritiongoaland one physical activitygoalusing the SMART formula explained below. The SMART methodDescribe each section in a narrative format (i.e., full sentences/paragraphs with correct grammar and punctuation).
S: Specific & Measurable:Your goal should be very specific (Ex: Drink at least 80oz per day, eat at least two servings of fruitsand/or vegetables with every meal). M: Meaningful: Describe why you are choosing this goal, what is the meaning to you or why it is important, and how will it benefit you? (Explains the goal’s VALUE to you). A: Action-Oriented:Steps or actions to help initiate and persist with this goal (Ex: Buy 2 reusable water bottles and bring at least one with me each day to school; Buy healthy snack options for late night cravings). Write as many steps or actions as you need, not limited. R: Resources People, technology, etc. (Ex: Set an alert on my phone to go off at 7:15am each morning to remind me; Create a contract agreement with my best friend to exercise 3x/week)T: Timely Timeline for reevaluation or completion of this goal (Ex: Track daily how much …for 2 weeks and then reassess my goal).
IV. Healthy-Pedia ofyour dietary choices1. Make a healthy foods chart that has 4 sections (breakfast, lunch, dinner, and snack) with a list of 3+ meal ideas in each section. Be creative, look for ideas by asking others or search online. Youneed to write actual MEAL ideas with estimated nutritional value! (Ex: breakfast- whole wheat bagel toasted with avocado and a scrambled egg; lunch PB&J on whole wheat with carrots, hummus, and an apple). 2. Portion Sizes & Recipe Substitutions:o Create a list of 5 objects or other items to help you remember what healthy portions of common foods look like (you can include pictures of each object/item)o Create a list of at least 5 simple ingredient substitutions you can do to make a recipe or meal healthier. (Ex: instead of chip & dip snack, eat baby carrots and hummus)3. Eat This, Not That:Select a restaurant that includes nutrition information in the menu (e.g. Panera, Olive Garden, Subway, etc.) and describes two meals as following:o “Not That” – copy items from an unhealthy meal and addup the nutrients total including calories, macronutrients (carbs, proteins, fats and, saturated fat), sodium and dietary fibers (if available).o “Eat This” – write a healthier meal from the same restaurant with its nutrientsfacts and totals.4. Multimedia & Nutrition Resources:Provide descriptions for the following resources that interest you:o 1+ Websites that have RELIABLE health, nutrition, and/or fitness information Provide the website name, affiliation and a brief summary of the types of information.o 1+ Documentary about food and/or nutrition you are interested in watching. Provide the title, the author’s name and credential, and a brief summary.o 1+ Nutrition and/orfitness app for a phone, wearable device or online portal. Provide the title of the app and a briefsummary of its functions. o 1+ Book(s) about food and/or nutrition that you would be interested in reading or using as a reference. Provide the title and author, brief summary and why you chose it.o 1+ Exercise facility such as gym, yoga studio, boxing or dancing place that you would be interested in trying. Provide the facility’s name and description and a reason for your interest. Does not include memberships or classes you are already taking.
V. Action PlanThis section you need to write as a narrative (i.e., full sentences/ paragraphs with correct grammar and punctuation). However, you can use bullet points to highlight information.1. Discuss what you have learned in this course about your lifestyle habits and how they affect your nutritional and physical activity status.2. Discuss how youwould change your dietary intake and PA to meet your SMART goals. Be sure toinclude specific actions with foods and meals that youcould plan for to achieve your goals and correct caloriesand/or nutrients imbalance.