Health and Nutrition: Improving Diet, Physical Activity, and Overall Wellness

Running head: HEALTH AND NUTRITION
HEALTH AND NUTRITION
Name of the Student:
Name of the University:
Author note:

1HEALTH AND NUTRITION
Part A
As per the recommendations outlined by the ‘Eating Well with Canada’s Food Guide’ for
adult females within the age group of 19 to 50 years, I need to consume 7 to 8 servings of fruits
and vegetables, 6 to 7 servings of grains products, 2 servings of milk and alternatives and 2
servings of meat and alternatives (Health Canada, 2019).
Week 1: Food intake (As designed by the Author)
Monday Tuesday Wednesday Thursday Friday
Breakfast 1 glass
chocolate milk
1 slice white
bread
1 bowl of
Cheerios with
milk
Bacon and egg
sandwich
Nutella
pancakes
1 granola bar
(store bought)
Lunch Roasted
chicken and
potatoes
Spaghetti and
meat balls
Instant
Noodles (store
bought)
Macaroni and
Cheese
Beef burgers
Dinner Cream of
tomato soup, 1
slice garlic
bread
Caesar’s salad Vegetable and
chicken
noodles (Tale
away)
Grilled
chicken with
mashed
potatoes
Chicken and
rice bowl
(Take away)
Snacks 1 packet of
Doritos
1 bowl of
buttered
popcorn
Chicken
nuggets (8 to
10 pieces)
1 row of
white
chocolate
French fries (1
small bowl)
Totals Fruit and Veg =
2
Grains = 3
Milk + Alt = 2
Meat + Alt = 1
Fruit and Veg
= 2
Grains = 3
Milk + Alt =
2
Meat + Alt =
1
Fruit and Veg
= 2
Grains = 3
Milk + Alt = 0
Meat + Alt = 2
Fruit and Veg
= 1
Grains = 2
Milk + Alt =
2
Meat + Alt =
1
Fruit and Veg
= 2
Grains = 3
Milk + Alt = 0
Meat + Alt = 2
Average servings consumed per week:
Fruit and vegetables: 9/5 = 1.8 servings
Grains: 11/5 = 2.2 servings
Milk + alternatives: 6/5 = 1.2 servings
Meat + alternatives: 7/5 = 1.4 servings

2HEALTH AND NUTRITION
Hence, as per the above table I am grossly consuming inadequate servings of all the
essential food groups as per the Canadian dietary recommendations. Further, due to my high
consumption of take away and store bought meals, my diet is high in trans fats, saturated fats,
sugars and sodium. My diet also contains negligible quantities of fruits and vegetables. I must
also reduce my excess consumption of sugary breakfast cereals and high fat milk products with
whole grains and skimmed milk products (Health Canada, 2019). Hence, considering the same,
my SMART goals include:
 Reduce processed food consumption within week 2
 Replace sugary breakfast cereals with whole grains within week 2
 Replace high fat milk products with low fat dairy within week 2
 Incorporate all food groups as per the ‘Eating Well’ guidelines within week 2
 Consume adequate servings for all groups as per the ‘Eating Well’ guidelines within
week 2
Week 2: Food Intake (As designed by the Author)
Monday Tuesday Wednesday Thursday Friday
Breakfast 1 glass
skimmed milk
with 2 slices of
brown bread
1 glass of
chocolate milk
with 2 slices of
brown bread
Banana and
yogurt
pancakes
1 bowl oats
porridge
with 1 apple
(skimmed
milk)
1 bowl oats
porridge with
strawberries
(skimmed
milk)
Lunch Grilled chicken
and vegetables
with brown rice
Spinach and corn
spaghetti
Vegetable
and tuna
wrap
Chickpea
and brown
rice bowl
Instant noodles
(store bought)
Dinner Chicken and
vegetable clear
soup
Salmon and
quinoa salad
Chicken
burger and
French fries
(take away)
Spinach and
corn whole
wheat pasta
Sweet corn
chicken soup
Snacks Assorted fruit
platter
Roasted almonds
and raisins trail
mix
Grilled carrot
sticks
Berry and
yogurt
smoothie
1 bowl
buttered
popcorn