Nutrition Assignment for Fitness and Wellness

Nutrition Assignment Chapter two in your text book addresses the topic of Nutrition. Because nutrition plays a vital role in determining your current and future wellness status, it is imperative that you are aware of healthy nutritional practices. This assignment is worth 115 points. All components must be submitted by the due date and time, otherwise a 10% penalty will be assessed. You are to submit the following items for this assignment: a. Design 3 healthy meal plans to include breakfast, snack one, lunch, snack two, dinner and snack three for a three day period. This is not what you actually consume. (100 points) b. Labs 2.1 and 2.2 in your textbook (submitted separately 10 points) c. Nutrition questions ( 5 points) Nutritional Diary Assignment Instructions. Design healthy meal plans for three days to include breakfast, snack one, lunch, snack two, dinner, and snack three. List the specific food items for each meal and the serving size of each food item. YOU MUST INCLUDE YOUR BEVERAGES AS WELL! A given food item can only be used once over the three day period. Nutrition Questions All information must be typed otherwise the 15 point deduction will be incurred. A. What is your basal metabolic rate (BMR) (see lab 2.1)? __1491___ (1 point) B. What is your estimated caloric need (see lab 2.2)? __2050___ (1 point) C. How much water did you drink during the three-day period? _6__ (1 point) D. How many servings of fruits/vegetables did you consume during the three-day period? _3_ (1 point) E. How many servings of proteins did you consume during the three-day period? _3__ ( 1 point) Three Healthy Meal Plan Day 1 Meal Food Items Portion Size (amount: # oz., cup(s), etc) Breakfast 1.granola bars, water 1. 2 portions 2.banana,coffee 2. One portion 3. oatmeal,water 3.one portion 4.granola and yogurt,water 4. One portion Snack 1 Lunch a. Muffin,cold iced tea 1.turkey sandwich, apple juice a. One portion 1. One portion 2. One portion 2. soup,water 3. One portion 3.protein salad,water 4. One portion 4.chicken burrito bowl,iced tea Snack 2 A.fruit bowl, water a. 2 portions Dinner 1.baked chicken, tea 1. One potion 2. Chicken wraps, juice 2. One portion 3. 2 portions 3. Chili, juice 4. One portion 4. Pasta, juice & water Snack 3 a. Low fat cake, a. One portion water Day 2 Meal Food Item Breakfast 1.breakfast sandwich, coffee Portion Size (amount: # oz., cup(s), etc) 1. One portion 2. Bagel, cofee 2. One portion 3.whole grain toast/avocado, frape 3. One portion 4.2 cups 4. Cereal, water Snack 1 Lunch a. Dried mixed fruits, water a. 1.baked chicken, juice 1. 2 portion 2.summer rowls, juice 2. 3 portions 3. Burrito, water 3. One portion 4.quiche, water 4.one portion Snack 2 A.hummus and carrots, water a. One portion Dinner 1.salmon, juice 1. One portion 2. panini / green beans, water 2. One portion 3. Tacos, juice 3. 2 portions 4.pan fried tilapia, juice 4. One portion Snack 3 A.potato chips, juice a. 2 portions Day 3 Meal Food Item Breakfast 1. Pastries, coffee Portion Size (amount: # oz., cup(s), etc) 1. Onr portion 2. smoothie 2.one portion 3.eggs, coffee 3. Two portions 4.turkey bacon, coffee 4.3 portions Snack 1 A.yogurt, water a. 2 portions Lunch 1.cobb salad, water 1. One portion 2.rice bowl, water 2. One portion 3. Veggie wraps, water 3.2 portions 4.chicken salad, water 4. One portion Snack 2 A.keto cups, water a. One fortion Dinner 1.pasta, juice 1. One portion 2. Low carb burger, juice 2. One portion 3.ground turkey enchiladas, water 3. 2 portions 4. One portion 4.one pot pasta, juice Snack 3 a. Ice cream, water a. 2 portions