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The List of Foods

Create a list of foods that you generally eat (this doesn’t need to be in sentence form). What are the reasons for gravitating toward some of these foods (stress, family tradition, cheap cost, etc)?
In regard to the list you just created, do you think that these foods align with principles of a healthy diet? Do you believe that these foods will either help or hinder your current and/or future health…why?
Do you believe that you are getting too much, too little, or the right amount of the following? Explain:
Calories
Fat
Carbohydrates
Protein
Water
Vitamins and Minerals (you can be general or specific for this one)
How often do you eat out vs. eat meals at home during the week? What would you say the primary reason for eating out is? (Examples: lack of time, it’s cheaper for me to eat out, socialization with family/friends, I don’t know how to cook, etc.)
How often do you (or a family member) cook your own food versus eating frozen or packaged foods?
What are your thoughts on dieting? Have you ever tried dieting and if so what was your experience like?
What is one insight that you are hoping to get about your personal health and nutrition from these assignments?

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Sample Answer

The List of Foods:

– Breakfast: oatmeal with fruits, yogurt
– Lunch: salad with grilled chicken, whole wheat bread with avocado
– Snacks: almonds, apple slices with peanut butter
– Dinner: grilled salmon, quinoa, steamed vegetables
– Beverages: water, herbal tea

Reasons for Choosing These Foods:

– Health-conscious choices to maintain weight and energy levels
– Preference for fresh and whole foods over processed options
– Balanced macronutrients for sustained satiety and overall well-being

Alignment with Healthy Diet Principles:

– The foods listed align well with a healthy diet due to their nutrient density and variety.
– These choices provide essential vitamins, minerals, fiber, and protein necessary for optimal health.

Impact on Current and Future Health:

– Consuming these foods can positively impact current health by supporting energy levels and overall well-being.
– Long-term benefits include reduced risk of chronic diseases and improved longevity.

Assessment of Nutrient Intake:

– Calories: Adequate for maintaining weight and energy levels.
– Fat: Balanced intake from sources like nuts, avocado, and salmon.
– Carbohydrates: Primarily from whole grains and fruits for sustained energy.
– Protein: Sufficient intake from sources like chicken, fish, yogurt, and nuts.
– Water: Hydration needs are met through water intake and hydrating foods like fruits and vegetables.
– Vitamins and Minerals: Varied diet ensures intake of essential nutrients; may consider a multivitamin for added assurance.

Eating Habits:

– Frequency of Eating Out: 1-2 times per week due to socialization and convenience.
– Reasons for Eating Out: Socializing with friends/family, trying new cuisines, convenience on busy days.

Cooking vs. Packaged Foods:

– Cooking at Home: Majority of meals are cooked at home for control over ingredients and nutrition.
– Packaged Foods: Occasional consumption for convenience but not a primary source of meals.

Thoughts on Dieting:

– Dieting should focus on sustainable lifestyle changes rather than restrictive measures.
– Personal experience with fad diets highlighted the importance of balance and moderation in food choices.

Insight on Personal Health and Nutrition:

– Understanding the impact of food choices on overall health and energy levels.
– Seeking to optimize nutrition for long-term well-being and vitality.

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