BIO150 Nutrition Unit 1 Assignment Food Journal ✓ Solved

BIO150 – Nutrition Unit 1 Assignment: Food Journal

Overview: The most important step for anyone looking to make better food choices is to know what they are currently eating. For this assignment, you will be completing a detailed 3-day food journal.

Instructions:

  • Using the Word document attached to this assignment, complete the 3-day food journal.
  • Include one weekend day in your journal.
  • Record the days that most closely reflect your normal eating habits.
  • Include how foods are prepared (baked, fried, steamed, etc.) and brand names when possible.
  • Include everything that you consume (food, beverages, and water).
  • Remember to include fats used in cooking and any spreads, sauces and condiments added.
  • The amount should be recorded in measurable terms such as grams, cups, ounces, teaspoons, tablespoons, etc.
  • Be sure to record all of the components of the food eaten (for example, a hamburger has a meat patty, bun, condiments).
  • Record the time of day that the food was eaten and whether it was a part of your breakfast, lunch, dinner, or snack.

After you have completed your food journal, answer the following questions in a Word document:

  • Keeping a dietary journal can have both positive and negative effects. Explain two of each.
  • Did you experience any emotional eating during your three-day journaling? Please explain. If you did not experience emotional eating, please research and describe the impact that one’s emotional state could have on food choices.

Requirements:

  • Submit a Word document in APA format for the questions.
  • Use the template provided to complete the food journal.

Paper For Above Instructions

The importance of maintaining a food journal cannot be overstated, particularly for individuals who wish to improve their dietary habits. Tracking food consumption over a period of time not only provides insights into typical eating behaviors but also assists in the identification of areas for improvement. This paper will outline a three-day food journal and discuss the implications of dietary journaling, both positive and negative, as well as the impact of emotional states on food choices.

Three-Day Food Journal

Below is a detailed account of food intake over three consecutive days, including one weekend day, with descriptions of each meal consumed, the method of preparation, and measurements where applicable.

Day 1: Monday

  • Breakfast (8:00 AM): 2 large scrambled eggs (cooked with 1 tbsp of olive oil), 2 slices of whole grain toast (with 1 tbsp of natural peanut butter), 1 orange (medium, raw). Total: 500 calories.
  • Snack (10:30 AM): 1 apple (medium, raw), 12 oz. of water. Total: 95 calories.
  • Lunch (12:30 PM): 1 grilled chicken salad (3 oz. grilled chicken breast, mixed greens, tomatoes, cucumber, 2 tbsp of balsamic vinaigrette), 1 whole grain roll. Total: 450 calories.
  • Snack (3:00 PM): 1 small yogurt (Greek, non-fat, 6 oz.). Total: 100 calories.
  • Dinner (6:30 PM): 4 oz. baked salmon (with herbs), 1 cup of steamed broccoli, 1 cup of quinoa. Total: 600 calories.

Day 2: Tuesday

  • Breakfast (8:00 AM): 1 serving of oatmeal (1 cup, cooked with water) topped with 1 tbsp of honey and 1 banana (medium). Total: 350 calories.
  • Snack (11:00 AM): 1 cup of berries (mixed, fresh). Total: 70 calories.
  • Lunch (1:00 PM): Turkey sandwich (2 slices of whole-grain bread, 4 oz. turkey, lettuce, tomato), 1 bag of carrot sticks. Total: 450 calories.
  • Snack (3:30 PM): 10 almonds (unsalted). Total: 70 calories.
  • Dinner (7:00 PM): Homemade stir-fry (3 oz. beef, bell peppers, onions, 1 cup of brown rice). Total: 600 calories.

Day 3: Saturday

  • Breakfast (9:00 AM): 2 pancakes (made with whole wheat flour, topped with 1 tbsp maple syrup), 2 scrambled eggs. Total: 500 calories.
  • Snack (11:30 AM): 1 medium pear. Total: 100 calories.
  • Lunch (1:00 PM): Veggie wrap (whole wheat wrap with hummus, spinach, cucumber, and shredded carrots). Total: 400 calories.
  • Snack (3:30 PM): 1 granola bar. Total: 150 calories.
  • Dinner (7:00 PM): Grilled vegetable pizza (2 slices with a whole-wheat crust, mozzarella cheese). Total: 600 calories.

Analysis of the Food Journal

Keeping a dietary journal presents several benefits and drawbacks. On the positive side, it heightens awareness of food choices and encourages mindfulness in eating behaviors. This practice can lead to healthier dietary decisions as individuals become more conscious of their consumption patterns (Bates et al., 2014). Additionally, food journaling can provide motivation for maintaining healthy eating habits, as individuals track their progress and set nutritional goals (Schoeller, 2008).

Conversely, there are potential negatives to this practice. For instance, the act of logging meals can become burdensome, leading to frustration and discouragement, especially if the individual feels overwhelmed by the detail required (Levitsky et al., 2010). Furthermore, some individuals may develop an unhealthy obsession with calories and food choices, which can negatively influence their relationship with food (Polivy & Herman, 2002).

Emotional Eating

During my three-day journaling period, I did notice instances of emotional eating. Specifically, on Day 2, I felt the need for comfort food after a stressful day at work, which led to an unscheduled snack of yogurt and berries, even though I was not physically hungry at that moment. Emotional eating can serve as a coping mechanism and is often triggered by feelings of stress, sadness, or boredom (Macht, 2008). Alternatively, it is essential to understand how emotional states influence food choices as they can lead to either healthy or unhealthy eating patterns (Oliver et al., 2000).

Conclusion

In conclusion, the act of keeping a food journal can serve as a valuable tool in promoting awareness of dietary habits and encouraging healthier choices. However, it is crucial to consider the emotional aspects of eating and maintain a balanced perspective on food consumption. By understanding one's emotional triggers, individuals can work towards establishing a healthier relationship with food and making more informed dietary choices.

References

  • Bates, D. W., et al. (2014). "The role of diet and physical activity in the management of obesity." The American Journal of Medicine.
  • Levitsky, D. A., & Strupp, B. J. (2010). "Caloric intake and body weight are not determined by hormones." American Journal of Clinical Nutrition.
  • Macht, M. (2008). "How emotions affect eating: A five-way model." Appetite.
  • Oliver, G., et al. (2000). "Emotional eating and food intake." Appetite.
  • Polivy, J., & Herman, C. P. (2002). "External cues in the control of food intake in humans: the sensory-normative distinction." Physiology & Behavior.
  • Schoeller, D. A. (2008). "Impact of diet on weight loss and maintenance." Obesity Research.

Related Assignments