FN 305; Nutrition, Science and Health Online

Assignment 1-Nutrition Self Study and Evaluation
NAME: Stephanie Cortes
FOOD LIST DAY 1
Food Amount
Breakfast Measurement
of Food
Activities
Orange Juice 8 oz. Orange juice Ate at home
Chocolate chip muffin 3 tablespoons white whole wheat flour
¼ teaspoon baking powder
dash of salt
1.5 tablespoons semi-sweet chocolate chips
½ teaspoon vanilla extract
1 tablespoon butter
1 tablespoon + 1 teaspoon almond milk
1 tablespoon sugar
Ate at home
Lunch
Sesame-Ginger Soba
Noodle Salad
1/8 cup neutral oil, such as grape seed or canola
1 tablespoons toasted sesame oil
1 tablespoon chili oil
1/8 cup soy sauce
1 tablespoons balsamic vinegar
1/2 tablespoons dark brown sugar
½ teaspoons kosher salt
½ tablespoon minced ginger
½ garlic clove, minced
5-1/2-ounce package soba noodles
½ bunch asparagus, ribboned
1 red bell peppers, roasted and sliced, or 1/2 cup
jarred roasted bell peppers, drained
1 handful mung bean sprouts
1/2 bunch scallions, thinly sliced
Ate with friends in a food
outlet
NUTRITION, SCIENCE AND HEALTH
1/8 cup toasted sesame seeds
1/8 cup chopped cilantro
Water
12 oz. glass of water Drank with friends
in a food outlet
Dinner
Shrimp, Leek, and
Spinach Pasta
1/4pound gemelli, fusilli, or other short pasta
½ tablespoons unsalted butter
1 leek (white and light green parts only), halved
lengthwise then crosswise
kosher salt and black pepper
½ pound peeled and deveined medium shrimp (raw)
finely grated zest of 1 lemon
1/4cup heavy cream 3ounces baby spinach (about
12 cups)
Ate at home
Water 12 oz. glass of water Drank at home
Snacks
Spiced Orange
1 medium orange, sprinkled with cinnamon Ate in a car on my
way home
NUTRITION, SCIENCE AND HEALTH
NAME: Stephanie Cortes
FOOD LIST DAY 2
Food Amount
Breakfast Measurement
of Food
Activities
Chex & Cheerios Trail Mix 1/2 cup Cheerios cereal, 1/2 cup Chex
cereal (any kind), 1/2 cup Kix cereal,
1/4 cup raisins, 1/4 cup candy-coated
chocolate candies, 1/4 cup peanuts
Ate at home
Orange juice 8 Oz. glass of Orange juice Drank at home
Lunch
Greek Yogurt Chicken Salad Recipe
x 1 cup chopped, cooked chicken
x ¼ cup diced celery
x ¼ cup dried raisins
x ¼ cup plain Greek Yogurt (I use
fat-free)
x 1 TBSP Mayo (I love the kind
made with olive oil)
x ¼ tsp salt
x ¼ tsp pepper
x Optional stuffing ideas: carrots,
lettuce, sprouts
Invited for lunch by a
friend
Water 8 Oz. glass of water Invited for lunch by
a friend
Dinner
NUTRITION, SCIENCE AND HEALTH
Spicy Salmon With Bok Choy and
Rice
x 1/2cup long-grain white rice
x 1/2tablespoons honey
x 1/2tablespoon soy sauce
x 1/8teaspoon crushed red pepper
x 2 3-ounce skinless salmon fillets
x ¼ pound baby bok choy
Dinner out with friends
Water 12 Oz. glass of water Dinner out with
friends
Snacks
Bitterballen
beef or veal (minced or chopped), beef
broth, butter, flour for thickening,
parsley, salt and pepper,
Ate while relaxing with
friends
NUTRITION, SCIENCE AND HEALTH
NAME: Stephanie Cortes
FOOD LIST DAY 3
Food Amount
Breakfast Measurement
of Food
Activities
Apple Flame Omelette 1 apples, 1/2 Tablespoon
rum or lemon juice, 1 ½
Tablespoons fine
granulated sugar, 2 eggs,
1/2 Tablespoon sugar, 1
Tablespoons cold water
Ate at home
Orange juice 8 Oz. glass of Orange
juice
Drank at home
Lunch
Stuffed Bagel Sandwiches 1/4 large bagel, or 1/2
small bagels
1/8 cup whipped cream
cheese
1 TB dill relish
1 large slice of salami,
diced
1 baby carrot, diced
a pinch of salt and pepper
(pinch = about 1/8 tsp)
(a pinch of garlic powder
is also fabulous for you
garlic lovers!)
Ate alone in a food outlet
NUTRITION, SCIENCE AND HEALTH
Water 12 Oz. glass of water Drank at food outlet
Dinner
Zucchini and Bean Salad With Bulgur
1/8cup olive oil
½ tablespoons red wine
vinegar
kosher salt and black
pepper
1 medium zucchini
(about 1/2 pound), halved
and thinly sliced
1 9-ounce can kidney
beans, rinsed
1/2 small shallot, thinly
sliced
1/8 cup chopped salted
roasted almonds
1/8 cup chopped fresh
dill
½ cup bulgur
½ cup goat cheese,
crumbled (4 ounces)
Ate in a hotel with a
friend
Water 16 Oz. glass of water Ate in a hotel with a
friend
Snacks
Cookie 1 cup of flour, 2 eggs
and 3 teaspoonfuls sugar.
Ate at home
NUTRITION, SCIENCE AND HEALTH
Activity Chart-Day 1
Time Activity Intensity
12:00 am sleeping light
12:15 am sleeping light
12:30 am sleeping light
12:45 am sleeping light
1:00 am sleeping light
1:15 am sleeping light
1:30 am sleeping light
1:45 am sleeping light
2:00 am sleeping light
2:15 am sleeping light
2:30 am sleeping light
2:45 am sleeping light
3:00 am sleeping light
3:15 am sleeping light
3:30 am sleeping light
3:45 am sleeping light
4:00 am sleeping light
4:15 am sleeping light
4:30 am sleeping light
4:45 am sleeping light
5:00 am sleeping light
5:15 am sleeping light
5:30 am sleeping light
5:45 am jogging Vigorous
6:00 am jogging Vigorous
6:15 am jogging Vigorous
6:30 am walking moderately Moderate
6:45 am walking moderately Moderate
7:00 am walking moderately Moderate
7:15 am studying light
7:30 am studying light
NUTRITION, SCIENCE AND HEALTH
Activity Chart Day -1
Time Activity Intensity
7:45 am studying light
8:00 am studying light
8:15 am studying light
8:30 am Using a computer light
8:45 am Attending class light
9:00 am Attending class light
9:15 am Attending class light
9:30 am Using a computer light
9:45 am Using a computer light
10:00 am Attending class light
10:15 am Attending class light
10:30 am Watching TV light
10:45 am Watching TV light
11:00 am Using a computer light
11:15 am studying light
11:30 am studying light
11:45 am studying light
12:00 pm Talking light
12:00 pm Talking light
12:15 pm talking light
12:30 pm talking light
12:45 pm washing dishes moderate
1:00 pm washing car moderately
1:15 pm talking light
1:30 pm spinning intense
1:45 pm walking uphill intense
2:00 pm moderately walking moderately
2:15 pm Attending class light
2:30 pm Attending class light
2:45 pm Attending class light
3:00 pm walking moderately moderate
3:15 pm spinning intense
3:30 pm studying light
3:45 pm studying light
4:00 pm studying light
4:15 pm Washing dishes moderately
4:30 pm washing car moderately
4:45 pm talking light
5:00 pm watching TV light
5:15 pm studying light
5:30 pm studying light
5:45 pm studying light
NUTRITION, SCIENCE AND HEALTH
Activity Chart Day -1
Time Activity Intensity
6:00 pm studying light
6:15 pm jogging Vigorous
6:30 pm jogging Vigorous
6:45 pm jogging Vigorous
7:00 pm walking moderately Moderate
7:15 pm walking moderately Moderate
7:30 pm walking moderately Moderate
7:45 pm Watching TV light
8:00 pm Watching TV light
8:15 pm Attending class light
8:30 pm Attending class light
8:45 pm Attending class light
9:00 pm Attending class light
9:15 pm doing homework light
9:30 pm doing homework light
9:45 pm doing homework light
10:00 pm studying light
10:15 pm studying light
10:30 pm studying light
10:45 pm talking light
11:00 pm talking light
11:15 pm talking light
11:30 pm washing dishes moderate
11:45 pm sleeping light
All activities should be completely filled in. Include sleeping hours.
Activity Chart Day –2
Time Activity Intensity
12:00 am sleeping light
12:15 am sleeping light
12:30 am sleeping light
12:45 am sleeping light
1:00 am sleeping light
1:15 am sleeping light
1:30 am sleeping light
1:45 am sleeping light
2:00 am sleeping light
2:15 am sleeping light
2:30 am sleeping light
2:45 am sleeping light
3:00 am sleeping light
NUTRITION, SCIENCE AND HEALTH
Activity Chart Day –2
Time Activity Intensity
3:15 am sleeping light
3:30 am sleeping light
3:45 am sleeping light
4:00 am sleeping light
4:15 am sleeping light
4:30 am sleeping light
4:45 am sleeping light
5:00 am sleeping light
5:15 am sleeping light
5:30 am sleeping light
5:45 am jogging Vigorous
6:00 am jogging Vigorous
6:15 am jogging Vigorous
6:30 am walking moderately Moderate
6:45 am walking moderately Moderate
7:00 am walking moderately Moderate
7:15 am studying light
7:30 am studying light
7:45 am studying light
8:00 am studying light
8:15 am washing dishes moderate
8:30 am talking light
8:45 am Attending class light
9:00 am Attending class light
9:15 am Attending class light
9:30 am Attending class light
9:45 am walking moderately moderate
10:00 am watching TV Light
10:15 am cycling briskly moderate
10:30 am Attending class light
10:45 am Attending class light
11:00 am Attending class light
11:15 am Cycling briskly moderate
11:30 am Cycling briskly moderate
U Using a computer light
12:00 pm studying light
12:00 pm studying light
12:15 pm studying light
12:30 pm studying light
12:45 pm Car washing Moderate
1:00 pm Talking Light
1:15 pm Using computer Light
NUTRITION, SCIENCE AND HEALTH
Activity Chart Day –2
Time Activity Intensity
1:30 pm Watching TV light
1:45 pm Watching TV light
2:00 pm studying light
2:15 pm studying light
2:30 pm studying light
2:45 pm studying light
3:00 pm Washing dishes Moderate
3:15 pm using a computer Light
3:30 pm Moderately walking Moderate
3:45 pm Attending class light
4:00 pm Attending class light
4:15 pm Attending class light
4:30 pm Attending class light
4:45 pm Washing car moderate
5:00 pm Moderately walking moderate
5:15 pm spinning intense
5:30 pm Using a computer Light
5:45 pm walking moderately moderate
6:00 jogging Vigorous
6:15 pm jogging Vigorous
6:30 pm jogging Vigorous
6:45 pm walking moderately Moderate
7:00 pm walking moderately Moderate
7:15 pm Spinning intense
7:30 pm Walking uphill intense
7:45 pm watching TV Light
8:00 pm Watching TV Light
8:15 pm talking Light
8:30 pm talking Light
8:45 pm washing dishes Moderately
9:00 pm studying light
9:15 pm studying light
9:30 pm studying light
9:45 pm studying light
10:00 pm using a computer light
10:15 pm using a computer light
10:30 pm watching TV light
10:45 pm Watching TV light
11:00 pm Talking light
11:15 pm Talking light
11:30 pm Talking light
11:45 pm sleeping light
All activities should be completely filled in. Include sleeping hours.
NUTRITION, SCIENCE AND HEALTH
Activity Chart Day –3
Time Activity Intensity
12:00 am sleeping light
12:15 am sleeping light
12:30 am sleeping light
12:45 am sleeping light
1:00 am sleeping light
1:15 am sleeping light
1:30 am sleeping light
1:45 am sleeping light
2:00 am sleeping light
2:15 am sleeping light
2:30 am sleeping light
2:45 am sleeping light
3:00 am sleeping light
3:15 am sleeping light
3:30 am sleeping light
3:45 am sleeping light
4:00 am sleeping light
4:15 am sleeping light
4:30 am sleeping light
4:45 am sleeping light
5:00 am sleeping light
5:15 am sleeping light
5:30 am sleeping light
5:45 am sleeping light
6:00 am jogging Vigorous
6:15 am jogging Vigorous
6:30 am jogging Vigorous
6:45 am walking moderately Moderate
7:00 am walking moderately Moderate
7:15 am walking moderately Moderate
7:30 am Washing dishes Moderate
7:45 am Talking light
8:00 am Attending class light
8:15 am Attending class light
8:30 am Attending class light
8:45 am Washing Car Moderate
9:00 am studying light
9:15 am studying light
9:30 am studying light
9:45 am studying light
NUTRITION, SCIENCE AND HEALTH
Activity Chart Day -3
Time Activity Intensity
10:00 am spinning intense
10:15 am moderately Walking Moderate
10:30 am Attending class light
10:45 am Attending class light
11:00 am Attending class light
11:15 am Attending class light
11:30 am moderately walking Moderate
11:45 am Using a computer Light
12:00 pm Moderately walking Moderate
12:00 pm Attending class light
12:15 pm Attending class light
12:30 pm Attending class light
12:45 pm Attending class light
1:00 pm Walking uphill Intense
1:15 pm Talking light
1:30 pm Attending class light
1:45 pm Attending class light
2:00 pm Using dishes Moderate
2:15 pm walking uphill intense
2:30 pm studying light
2:45 pm studying light
3:00 pm studying light
3:15 pm studying light
3:30 pm Moderately walking moderately
3:45 pm walking uphill Intense
4:00 pm Attending class light
4:15 pm Attending class light
4:30 pm Attending class light
4:45 pm Washing dishes Moderate
4:00 pm Washing car moderate
5:15 pm Watching TV light
5:30 pm walking moderately Moderate
5:45 pm walking moderately Moderate
6:00 pm jogging Vigorous
6:15 pm jogging Vigorous
6:30 pm jogging Vigorous
6:45 pm walking moderately Moderate
7:00 pm walking moderately Moderate
7:15 pm Walking uphill intense
7:30 pm Spinning intense
NUTRITION, SCIENCE AND HEALTH
Activity Chart Day -3
Time Activity Intensity
7:45 pm watching TV light
8:00 pm studying light
8:15 pm studying light
8:30 pm studying light
8:45 pm studying light
9:00 pm Watching TV light
9:15 pm washing dishes moderate
9:30 pm talking light
9:45 pm talking light
10:00 pm using a computer light
10:15 pm using a computer light
10:30 pm washing car moderate
10:45 pm talking light
11:00 pm talking light
11:15 pm watching TV light
11:30 pm using computer light
11:45 pm sleeping light