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NFS 284 -营养代写
时间：2023-02-09
NFS 284 Food & Activity Log Assignment
Page 1 of 7
Food & Activity Log Assignment
(20% of final grade)
In this assignment, you’ll be collecting data on how you eat and move. The purpose is to give you an
idea of how we estimate the energy and macronutrient needs of humans. It will also give you a rough
idea of how much energy you consume relative to how much you burn.
In recent years, health organizations and governments have made an effort to inform populations
about calories and macronutrients. Part of this effort has been placed on food labelling and providing
percentages and approximate calories. Though this gives us a general idea of daily requirements, we
all have different needs based on our biology and our daily lives. As such, it’s up to us as individuals
to be informed on the most appropriate choices for our own daily needs.
Required documents:
In addition to this handout, you will need the following documents, which can be found on the
assignment page online.
a) Answers to Questions Document: Word document containing the answers referred to in
questions. Use this document to enter your data and type your answers to ALL questions.
THIS FILLED DOCUMENT WILL BE HANDED IN AS PART OF THE COMPLETED
ASSIGNMENT.
b) Food Record Tracking Sheet.docx electronic, editable version of the food record sheet. THIS
FILLED DOCUMENT WILL BE HANDED IN AS PART OF THE COMPLETED ASSIGNMENT.
c) Activity Record Log.docx electronic, editable version of the food record sheet. THIS FILLED
DOCUMENT WILL BE HANDED IN AS PART OF THE COMPLETED ASSIGNMENT.
d) 2011 Compendium of Physical Activity List
Appendices:
Information on how to complete this assignment has been organized into various appendices, which
appear later in this document. Be sure to read these appendices carefully to ensure that you have
completed the assignment correctly.
Questions about the assignment:
If you have questions about the assignment, you can post them on the course discussion board. Dr. S
or a TA will answer questions posted there. Please allow at least 24h prior to the due date. If the
question is posted with less than 24h prior to the deadline, it will not be possible to answer questions
on the discussion board. Alternatively, you can make a virtual appointment with Dr. S or a TA
specifically to discuss any questions you might have about the assignment. Please check Quercus for
details on available appointment dates and times and how to book an appointment.
Instructions:
1) Begin this assignment by recording your food intake and physical activity levels for three days,
i.e. Day 1, 2, and 3. You can start this on the first day of classes.
2) For tips on recording food and activity, see the appendix in this document as well as the
posted video on Quercus.
NFS 284 Food & Activity Log Assignment
Page 2 of 7
3) For each day convert the amount of food consumed into kilocalories and macronutrients. You
can use product labels, or search for the products on the link provided with your questions
below.
4) Using the same days as your food log, record all of the different types of activities you do in
the day and their duration. Refer to the compendium of physical activity document to determine
the MET value for the activity so that you can calculate the total kilocalories. Remember that
the total duration of all activities should be 24h. Activities include anything to do with living
which means you would record sleeping, sitting, and working in addition to walking to class or
planned exercise/physical activity.
5) Answer the questions below on a blank answers-to-questions sheet. This sheet will be handed
in along with your three-day logs of food intake and physical activity.
Part 1: Data Collection
1. From the 3-day food log, calculate your total protein, carbohydrates, and fats throughout the
week. You can get the information from the manufacturer or use the Canadian Nutrient File
from Health Canada.
https://food-nutrition.canada.ca/cnf-fce/index-eng.jsp
Three-day food log should be complete (3 marks). The table should be complete (3 marks).
Q1: 6 marks
2. From the 3-day food log and using food data information from Health Canada, calculate your
total calories ingested from each day.
The table should be complete.
Q2: 3 marks
3. Determine your average intake of macronutrients and calories over the course of those three
days (divide the values by 3).
The blanks should be filled in with the correct values.
Q3: 4 marks
4. Log three days of physical activity. This includes non-exercise physical activity, so estimating
the amount of time sitting, walking/commuting etc. Also, make sure to note the time you slept.
The idea is that you cover a total of 24h. From the physical activity log and using the METs
compendium, calculate the total amount of calories you used.
Do your best to try to match your activity values to what is on the compendium. Don’t forget to
include things like your sleep and other day-to-day activities you may not normally consider
when you think about burning energy, like walking to class, playing video games, studying,
playing music etc. Remember, being alive requires energy!
Three days of activity logs should be complete and total 24h (3 marks). The table should be completed with
correct values (3 marks).
NFS 284 Food & Activity Log Assignment
Page 3 of 7
Q4: 6 marks
5. Determine your average caloric expenditure over the course of 3 days.
The blank should be filled in with the correct value.
Q5: 1 mark
Part 2: Questions
6. What was your net energy balance over the three days you measured? If you continue this
over the course of a year, would you expect to lose weight, gain weight, or stay at the same
body weight?
The blank should be filled in with the correct value (1 mark). Determine if, over a year, weight gain or weight loss is
expected, or no change based on the value (1 mark)
Q6: 2 marks
7. According to Canada’s Food Guide, you should make a habit of eating plenty of vegetables
and fruits, whole grain foods and protein foods. You should also limit processed foods and
make water your drink of choice. Based on your food record, how would you:
a. Increased your vegetable and fruit intake?
b. Increase your protein intake?
c. Decrease processed food intake?
2 points for each section.
Q7: 6 marks
8. Highly processed foods
Both versions of Canada’s Food Guide recommended against highly processed foods that are
high in salt, sugar, and unhealthy fats (saturated and trans-fat), and list examples of such
foods. The list of foods to avoid from the 2019 Canadian Food Guide includes:
• sugary drinks
• salty snacks
• chocolate and candies
• ice cream and frozen desserts
• fast foods like French fries and burgers
• frozen entrées like pasta dishes and pizzas (Unfrozen versions are also considered
highly processed)
• bakery products like muffins, buns and cakes
• processed meats like sausages and deli meats
Referring to your 3-Day Food Record Sheet, check the highly processed food column for any food
that is on the list above. Complete the table (using the Answers to Questions Document) listing
NFS 284 Food & Activity Log Assignment
Page 4 of 7
which of the highly processed foods you consumed on each day, as shown in the examples below. If
you did not consume any foods on the list, enter “0”
Highly Processed foods
Day 1 Day 2 Day 3
Number of times highly
processed foods were
eaten
e.g. 2 e.g. 0 e.g. 1
Food selected e.g. 1) Regular soft drink
2) fast food hamburger
Potato chips
The table should be complete and accurately reflect food records.
Q8: 4 marks
9. According to a 2016 APNM paper, https://pubmed.ncbi.nlm.nih.gov/26960445/ adults should
aim to consume a minimum of 1.2 to 1.6 g/kg per day of high-quality (non-processed) protein.
Based on your body weight, are you consuming enough protein? If not, how can you increase
this? If yes, how can you improve the quality of the protein (hint: think of ways to ensure you
get enough complete or complementary proteins that aren’t unprocessed)?
Answering the question correctly and providing examples.
Q9: 4 marks
10. Health Canada suggests that achieving health benefits from physical activity requires at least
2.5 hours/week of activity with the focus being on moderate to vigorous activity in addition to
getting stronger by adding activities that target your muscles and bones like weight training.
https://www.canada.ca/en/public-health/services/publications/healthy-living/physical-activity-
tips-adults-18-64-years.html
a. How can you get more active throughout the week?
b. What are some ways that you can improve the amount of time you engage in moderate
to vigorous physical activity?
c. What kind of activity can you or do you currently do to improve your muscle strength
and bone density?
2 points for each section.
Q10: 6 marks
Make sure to hand in all three days of your food record and all three days of your activity log.
3 marks
Appendix: Keeping a three-day food record
A three-day food record is a record of all the foods you have consumed in a three-day period. Please note that it is
important that you record your typical intake as accurately as possible. Note that for this assignment only nutrients from
NFS 284 Food & Activity Log Assignment
Page 5 of 7
food will be evaluated; dietary supplements, such as vitamins & minerals are not included. Protein shakes, meal
replacement bars, and similar products, however, are considered food and should be included.
1) Record your food intake on the sheets provided on the assignment page online:
• Print the food record form and use it to write down your food intake or, if you always carry an electronic device, you
can download an electronic version of the food record sheet (posted on Quercus) and complete it electronically.
• Keep your food record form with you at all times. Record your food intake as soon as possible after consumption to
minimize omissions.
• Write down EVERYTHING you EAT and DRINK for 3 days (they do not have to be consecutive days). For the most
accurate picture, try to pick days typical of your usual eating patterns. If your intake varies substantively on weekends
compared to weekdays, consider recording your intake for two weekdays and one weekend day. For mixed
dishes, try to break down the dish into individual ingredients as much as possible as shown here for the sandwich.
• If, over the time period of this assignment, your eating patterns are substantively different from your typical intake (e.g.
due to medical conditions or religious observance), please speak to Dr. S privately about how best to proceed.
• Be sure to record all drinks, such as milk, juice, smoothies, alcoholic beverages, coffee & tea (black, or with
sugar/milk), soft drinks. Also record your water intake
as Health Canada emphasizes water as a beverage of
choice.
• Don't forget sugar/milk/cream/whitener added to
tea/coffee, spreads on bread (butter, margarine, jam).
• Include mayonnaise, ketchup, sauces, pickles,
salad dressings, gravies etc. added to salads, meats,
and other foods.
• Try to keep track of the type and amount of oils
that you use in food preparation e.g. stir-frying.
Vegetable oils such as canola, soybean, flaxseed or
olive oil are sources of healthy fats.
• It is important to accurately estimate food quantities. In actual research studies, you would be provided with a kitchen
scale and would weigh all your food accurately. Since not everyone has a scale, you will instead be asked to estimate
the volume of food consumed. If you are preparing your own food, you can use measuring cups and spoons. The
serving sizes on food labels are also helpful in estimating quantities. Also, the aids listed on the food record sheet can
be used to get an estimate of portion size. They are also shown below in the photo:
Many students find the most useful are those related to the hand – e.g. a fist occupies a volume of approximately 250
ml; two thumbs is comparable to the volume occupied by 50 g of cheese. Nuts covering the palm of the hand
approximates 60 ml of serving of nuts according to previous Canada Food Guides (CFG). The palm of the hand also
occupies the volume of one CFG serving of meat or about 75g. Try the simple practice exercise, below-Estimating
Food Amounts to familiarize you with the methodology (the answers are on pg. 7).
Practice Exercise: Estimating Food Amounts
Food Description
Estimated
Amount
1) Spinach leaves: They occupy the volume equivalent to two of your fists ____ml
2) French dressing: You added a volume, equal to a ping pong ball, on a salad ____ml
NFS 284 Food & Activity Log Assignment
Page 6 of 7
3) Chicken breasts strips: They roughly cover the palm of your hand ____g
4) Baked beans: You eat about 1/3 of a can. A full can is 400 ml ____ml
5) Sliced peaches: the volume of a tennis ball ____ml
6) Peanut butter: You spread the volume of one ping pong ball on bread. ____ml
7) High fibre cereal: You use about 1/6 cup; the box indicates 1/3 cup = 30 g ____g
8) Steak: Size of a deck of cards in length & width; thickness of two decks of
cards
____g
9) Walnuts: There are enough to cover the palm of your hand ____ml
10) Cooked rice: It occupies the volume of one fist ____ml
11) Cheddar cheese: A piece of cheese about the size of your thumb ____g
• Part of the assignment is to determine if some of the foods you have consumed fall into the category of highly
processed foods. These include processed foods high in saturated fat, sugars, or sodium. Put an X in the
processed food column to indicate these foods.
o Foods that fall into this category include:
▪ sugary drinks
▪ salty snacks
▪ chocolate and candies
▪ ice cream and frozen desserts
▪ fast foods like French fries and burgers
▪ frozen entrées like pasta dishes and pizzas (Also indicate unfrozen versions on
record sheet)
▪ bakery products like muffins, buns and cakes
▪ processed meats like sausages and deli meats
Answers-Practice Exercise: Estimating Food Amounts
Q# Amount
1 500
NFS 284 Food & Activity Log Assignment
Page 7 of 7
2 30
3 75
4 133
5 125
6 30
7 15
8 150
9 60
10 250
11 25
Page 1 of 7
Food & Activity Log Assignment
(20% of final grade)
In this assignment, you’ll be collecting data on how you eat and move. The purpose is to give you an
idea of how we estimate the energy and macronutrient needs of humans. It will also give you a rough
idea of how much energy you consume relative to how much you burn.
In recent years, health organizations and governments have made an effort to inform populations
about calories and macronutrients. Part of this effort has been placed on food labelling and providing
percentages and approximate calories. Though this gives us a general idea of daily requirements, we
all have different needs based on our biology and our daily lives. As such, it’s up to us as individuals
to be informed on the most appropriate choices for our own daily needs.
Required documents:
In addition to this handout, you will need the following documents, which can be found on the
assignment page online.
a) Answers to Questions Document: Word document containing the answers referred to in
questions. Use this document to enter your data and type your answers to ALL questions.
THIS FILLED DOCUMENT WILL BE HANDED IN AS PART OF THE COMPLETED
ASSIGNMENT.
b) Food Record Tracking Sheet.docx electronic, editable version of the food record sheet. THIS
FILLED DOCUMENT WILL BE HANDED IN AS PART OF THE COMPLETED ASSIGNMENT.
c) Activity Record Log.docx electronic, editable version of the food record sheet. THIS FILLED
DOCUMENT WILL BE HANDED IN AS PART OF THE COMPLETED ASSIGNMENT.
d) 2011 Compendium of Physical Activity List
Appendices:
Information on how to complete this assignment has been organized into various appendices, which
appear later in this document. Be sure to read these appendices carefully to ensure that you have
completed the assignment correctly.
Questions about the assignment:
If you have questions about the assignment, you can post them on the course discussion board. Dr. S
or a TA will answer questions posted there. Please allow at least 24h prior to the due date. If the
question is posted with less than 24h prior to the deadline, it will not be possible to answer questions
on the discussion board. Alternatively, you can make a virtual appointment with Dr. S or a TA
specifically to discuss any questions you might have about the assignment. Please check Quercus for
details on available appointment dates and times and how to book an appointment.
Instructions:
1) Begin this assignment by recording your food intake and physical activity levels for three days,
i.e. Day 1, 2, and 3. You can start this on the first day of classes.
2) For tips on recording food and activity, see the appendix in this document as well as the
posted video on Quercus.
NFS 284 Food & Activity Log Assignment
Page 2 of 7
3) For each day convert the amount of food consumed into kilocalories and macronutrients. You
can use product labels, or search for the products on the link provided with your questions
below.
4) Using the same days as your food log, record all of the different types of activities you do in
the day and their duration. Refer to the compendium of physical activity document to determine
the MET value for the activity so that you can calculate the total kilocalories. Remember that
the total duration of all activities should be 24h. Activities include anything to do with living
which means you would record sleeping, sitting, and working in addition to walking to class or
planned exercise/physical activity.
5) Answer the questions below on a blank answers-to-questions sheet. This sheet will be handed
in along with your three-day logs of food intake and physical activity.
Part 1: Data Collection
1. From the 3-day food log, calculate your total protein, carbohydrates, and fats throughout the
week. You can get the information from the manufacturer or use the Canadian Nutrient File
from Health Canada.
https://food-nutrition.canada.ca/cnf-fce/index-eng.jsp
Three-day food log should be complete (3 marks). The table should be complete (3 marks).
Q1: 6 marks
2. From the 3-day food log and using food data information from Health Canada, calculate your
total calories ingested from each day.
The table should be complete.
Q2: 3 marks
3. Determine your average intake of macronutrients and calories over the course of those three
days (divide the values by 3).
The blanks should be filled in with the correct values.
Q3: 4 marks
4. Log three days of physical activity. This includes non-exercise physical activity, so estimating
the amount of time sitting, walking/commuting etc. Also, make sure to note the time you slept.
The idea is that you cover a total of 24h. From the physical activity log and using the METs
compendium, calculate the total amount of calories you used.
Do your best to try to match your activity values to what is on the compendium. Don’t forget to
include things like your sleep and other day-to-day activities you may not normally consider
when you think about burning energy, like walking to class, playing video games, studying,
playing music etc. Remember, being alive requires energy!
Three days of activity logs should be complete and total 24h (3 marks). The table should be completed with
correct values (3 marks).
NFS 284 Food & Activity Log Assignment
Page 3 of 7
Q4: 6 marks
5. Determine your average caloric expenditure over the course of 3 days.
The blank should be filled in with the correct value.
Q5: 1 mark
Part 2: Questions
6. What was your net energy balance over the three days you measured? If you continue this
over the course of a year, would you expect to lose weight, gain weight, or stay at the same
body weight?
The blank should be filled in with the correct value (1 mark). Determine if, over a year, weight gain or weight loss is
expected, or no change based on the value (1 mark)
Q6: 2 marks
7. According to Canada’s Food Guide, you should make a habit of eating plenty of vegetables
and fruits, whole grain foods and protein foods. You should also limit processed foods and
make water your drink of choice. Based on your food record, how would you:
a. Increased your vegetable and fruit intake?
b. Increase your protein intake?
c. Decrease processed food intake?
2 points for each section.
Q7: 6 marks
8. Highly processed foods
Both versions of Canada’s Food Guide recommended against highly processed foods that are
high in salt, sugar, and unhealthy fats (saturated and trans-fat), and list examples of such
foods. The list of foods to avoid from the 2019 Canadian Food Guide includes:
• sugary drinks
• salty snacks
• chocolate and candies
• ice cream and frozen desserts
• fast foods like French fries and burgers
• frozen entrées like pasta dishes and pizzas (Unfrozen versions are also considered
highly processed)
• bakery products like muffins, buns and cakes
• processed meats like sausages and deli meats
Referring to your 3-Day Food Record Sheet, check the highly processed food column for any food
that is on the list above. Complete the table (using the Answers to Questions Document) listing
NFS 284 Food & Activity Log Assignment
Page 4 of 7
which of the highly processed foods you consumed on each day, as shown in the examples below. If
you did not consume any foods on the list, enter “0”
Highly Processed foods
Day 1 Day 2 Day 3
Number of times highly
processed foods were
eaten
e.g. 2 e.g. 0 e.g. 1
Food selected e.g. 1) Regular soft drink
2) fast food hamburger
Potato chips
The table should be complete and accurately reflect food records.
Q8: 4 marks
9. According to a 2016 APNM paper, https://pubmed.ncbi.nlm.nih.gov/26960445/ adults should
aim to consume a minimum of 1.2 to 1.6 g/kg per day of high-quality (non-processed) protein.
Based on your body weight, are you consuming enough protein? If not, how can you increase
this? If yes, how can you improve the quality of the protein (hint: think of ways to ensure you
get enough complete or complementary proteins that aren’t unprocessed)?
Answering the question correctly and providing examples.
Q9: 4 marks
10. Health Canada suggests that achieving health benefits from physical activity requires at least
2.5 hours/week of activity with the focus being on moderate to vigorous activity in addition to
getting stronger by adding activities that target your muscles and bones like weight training.
https://www.canada.ca/en/public-health/services/publications/healthy-living/physical-activity-
tips-adults-18-64-years.html
a. How can you get more active throughout the week?
b. What are some ways that you can improve the amount of time you engage in moderate
to vigorous physical activity?
c. What kind of activity can you or do you currently do to improve your muscle strength
and bone density?
2 points for each section.
Q10: 6 marks
Make sure to hand in all three days of your food record and all three days of your activity log.
3 marks
Appendix: Keeping a three-day food record
A three-day food record is a record of all the foods you have consumed in a three-day period. Please note that it is
important that you record your typical intake as accurately as possible. Note that for this assignment only nutrients from
NFS 284 Food & Activity Log Assignment
Page 5 of 7
food will be evaluated; dietary supplements, such as vitamins & minerals are not included. Protein shakes, meal
replacement bars, and similar products, however, are considered food and should be included.
1) Record your food intake on the sheets provided on the assignment page online:
• Print the food record form and use it to write down your food intake or, if you always carry an electronic device, you
can download an electronic version of the food record sheet (posted on Quercus) and complete it electronically.
• Keep your food record form with you at all times. Record your food intake as soon as possible after consumption to
minimize omissions.
• Write down EVERYTHING you EAT and DRINK for 3 days (they do not have to be consecutive days). For the most
accurate picture, try to pick days typical of your usual eating patterns. If your intake varies substantively on weekends
compared to weekdays, consider recording your intake for two weekdays and one weekend day. For mixed
dishes, try to break down the dish into individual ingredients as much as possible as shown here for the sandwich.
• If, over the time period of this assignment, your eating patterns are substantively different from your typical intake (e.g.
due to medical conditions or religious observance), please speak to Dr. S privately about how best to proceed.
• Be sure to record all drinks, such as milk, juice, smoothies, alcoholic beverages, coffee & tea (black, or with
sugar/milk), soft drinks. Also record your water intake
as Health Canada emphasizes water as a beverage of
choice.
• Don't forget sugar/milk/cream/whitener added to
tea/coffee, spreads on bread (butter, margarine, jam).
• Include mayonnaise, ketchup, sauces, pickles,
salad dressings, gravies etc. added to salads, meats,
and other foods.
• Try to keep track of the type and amount of oils
that you use in food preparation e.g. stir-frying.
Vegetable oils such as canola, soybean, flaxseed or
olive oil are sources of healthy fats.
• It is important to accurately estimate food quantities. In actual research studies, you would be provided with a kitchen
scale and would weigh all your food accurately. Since not everyone has a scale, you will instead be asked to estimate
the volume of food consumed. If you are preparing your own food, you can use measuring cups and spoons. The
serving sizes on food labels are also helpful in estimating quantities. Also, the aids listed on the food record sheet can
be used to get an estimate of portion size. They are also shown below in the photo:
Many students find the most useful are those related to the hand – e.g. a fist occupies a volume of approximately 250
ml; two thumbs is comparable to the volume occupied by 50 g of cheese. Nuts covering the palm of the hand
approximates 60 ml of serving of nuts according to previous Canada Food Guides (CFG). The palm of the hand also
occupies the volume of one CFG serving of meat or about 75g. Try the simple practice exercise, below-Estimating
Food Amounts to familiarize you with the methodology (the answers are on pg. 7).
Practice Exercise: Estimating Food Amounts
Food Description
Estimated
Amount
1) Spinach leaves: They occupy the volume equivalent to two of your fists ____ml
2) French dressing: You added a volume, equal to a ping pong ball, on a salad ____ml
NFS 284 Food & Activity Log Assignment
Page 6 of 7
3) Chicken breasts strips: They roughly cover the palm of your hand ____g
4) Baked beans: You eat about 1/3 of a can. A full can is 400 ml ____ml
5) Sliced peaches: the volume of a tennis ball ____ml
6) Peanut butter: You spread the volume of one ping pong ball on bread. ____ml
7) High fibre cereal: You use about 1/6 cup; the box indicates 1/3 cup = 30 g ____g
8) Steak: Size of a deck of cards in length & width; thickness of two decks of
cards
____g
9) Walnuts: There are enough to cover the palm of your hand ____ml
10) Cooked rice: It occupies the volume of one fist ____ml
11) Cheddar cheese: A piece of cheese about the size of your thumb ____g
• Part of the assignment is to determine if some of the foods you have consumed fall into the category of highly
processed foods. These include processed foods high in saturated fat, sugars, or sodium. Put an X in the
processed food column to indicate these foods.
o Foods that fall into this category include:
▪ sugary drinks
▪ salty snacks
▪ chocolate and candies
▪ ice cream and frozen desserts
▪ fast foods like French fries and burgers
▪ frozen entrées like pasta dishes and pizzas (Also indicate unfrozen versions on
record sheet)
▪ bakery products like muffins, buns and cakes
▪ processed meats like sausages and deli meats
Answers-Practice Exercise: Estimating Food Amounts
Q# Amount
1 500
NFS 284 Food & Activity Log Assignment
Page 7 of 7
2 30
3 75
4 133
5 125
6 30
7 15
8 150
9 60
10 250
11 25
