Nutrition Assignment Template 1

Name:

Part 1: Food & Exercise Logs

Complete your food & exercise logs for 3 days, making sure to include at least 1 weekday and 1 weekend day. Include everything that you eat and drink. Add additional rows if necessary. Make a note of the time you ate and approximately how much you ate.

Be sure to do the following things, which will help you with your written reflection.
Place an “X” in the time column whenever 4 hours went by without you eating.
Bold any meals that were particularly high-calorie.
Highlight every fruit/vegetable serving.
Change the font color to red for the least healthy food you ate each day.

Day 1 Foods
Date:
Time
Food Eaten
How much

Day 1 Activities
Exercise Participated In
Distance /Speed
Duration

Day 2 Foods
Date:
Time
Food Eaten
How much

Day 2 Activities
Exercise Participated In
Distance /Speed
Duration

Day 3 Foods
Date:
Time
Food Eaten
How much

Day 3 Activities
Exercise Participated In
Distance /Speed
Duration

Part 2: Entering Food and Activity into MyFitnessPal

1. Create an account at myfitnesspal.com (if you do not already have one). You can also download the free app and enter your food intake and exercises on the go.
2. Under the “FOOD” tab, enter the foods eaten on the correct date for each of the three days. Be sure to put your food items under the correct meal or snack heading.
3. Under the “EXERCISE” tab, enter in the exercise activities you participated in on the correct date for each of the three days. You do not have to add individual strength training exercises under the “Strength Training” heading unless you choose to do so. You can account for your strength training activity by adding it under the “Cardiovascular” heading.
4. When you have finished entering your food and exercise for a given day, click the green “Complete this entry” button.

Part 3: Food Summaries

After you have clicked the “Complete this entry” button for each day, scroll down so that the table showing “Totals,” “Your Daily Goal” and “Remaining” is visible. Take a screen shot of this summary and paste it into this document in the appropriate box. Repeat this process for each of the three days.

If you need help taking a screen shot, refer to:
PC Users: http://www.wikihow.com/Take-a-Screenshot-in-Microsoft-Windows
Mac Users: http://www.wikihow.com/Take-a-Screenshot-in-Mac-OS-X

Crop the image so that it is readable and within the dimensions of the page. You do not need to include any of the information besides the summary table.

Nutrition Summary, Day 1

Nutrition Summary, Day 2

Nutrition Summary, Day 3

Part 4: Exercise Summary

After you have entered all of your exercise for the three days you are reporting, scroll to the bottom of the Exercise Diary page and click the orange “View Full Report (Printable)” button. Once there, change the “From” and “To” dates so that all three days of exercise are included. Then, make sure that ONLY the “Exercise Diary” box is checked. Click the green “Change” button and you should see the exercise diaries for all the dates appear. Ensure that all of your exercise diaries are showing on screen, and then take a screenshot and insert it below:

Resize and/or crop the image so that it is readable and within the dimensions of the box.

Exercise Diary

Part 5: Calorie Balance Report

Click on the “Reports” tab. On the dropdown menu, choose the report “Net Calories.” Select the appropriate reporting period so that all three of the days you logged appear on the chart. Making sure that chart title, axis labels, and key are all visible, take a screenshot of the summary and paste it into this document in the box below.

Resize and/or crop the image so that it is readable and within the dimensions of the box.

Net Calories Consumed

Part 6: Written Reflection Using the information from your food logs, and the reports you generated, write a detailed reflection on your eating habits. Answer the following questions.

a. What factors influenced your food choices? Consider convenience, health, cost, habit, personal preference, etc. Explain your answer.

b. What are two strengths in your diet or exercise habits that you noticed during your three day log? How do you think you developed these habits? Why do you view these as strengths?

c. Using the information from the reports and your food logs, choose two areas in need of improvement. Discuss a strategy to rectify each of the areas. These could include a nutrient you are not getting enough of, multiple times you went over 4 hours without eating, days you did not eat fruits/vegetables, inconsistent exercise habits, etc.

d. Use your food log to identify the least healthy food choice you made on each of the three days. Come up with at least one alternative that would be a healthier choice.

e. Identify what your weight goal is (gain, loss, maintenance) and, using the report you generated for Part 5, analyze how well your net calories consumed matches up to this goal. If your calorie balance is not consistent with your goals, identify one strategy that you could use to address this.

Compose your reflection in the space below: