Category: Nutrition

Protein amount and source
Are we getting enough protein? Too much? Is our source of protein contributing to health?
Getting Ready
Please read the background information below before you start the discussion. Remember that you need to complete one of the options completely but can also discuss parts of the other topic if you choose. Your responses can be to either or both of the topics as well. These are touchy topics for some people so be thoughtful but also have fun! I will recap next week.
Animal Protein vs Plant Protein
How much protein we should eat seems to be a popular topic. Recently you may have noticed a lot of products and advertisements boasting about the high amount of protein something contains. Protein requirements vary depending on the individual, which can lead to a lot of misunderstandings. The AMDR for protein is 10-35% of total kcals, or a minimum of 0.8g/kg body weight (BW). The percent of protein really does not matter (Remember to get kg bodyweight you take your weight in lbs and divide it by 2.2 so 162 lbs divided by 2.2 = 73.6 kg). Recommendations vary based on age, development, disease state, activity level, etc. (see nitrogen balance in the text). The general recommendation for healthy individuals is 0.8g/kg BW and for active individuals a range from 1.2-1.8g/kg BW. For most people, anything over 2 g/kg just gets flushed out with your urine so there is no point in consuming higher amounts. Generally speaking, most adults consume closer to 1.1 g/kg BW of protein, regardless of activity level, and without purposely trying to eat a high protein diet. While most people eat more protein than needed, there are still individuals who are not getting enough total protein or at least enough quality protein. Many people also have no idea how much they are getting or how their overall quality is. There are physical ways of understanding if you are getting enough and some people are in tune with that.
While all of the top diets for our health contain animal products (the Mediterranean, DASH, MIND, Flexitarian) and evidence shows you can have a healthy diet with the addition of some meats, there is a growing body of evidence that suggests that eating too much meat (especially red meat and processed meat) can increase your risk of cancer and heart disease. Part of this is due to the type of meat, how the animals are raised (diet, antibiotics, living environment), preparation (dry and charred meat are high in carcinogens), additives (added nitrites and nitrates), level of processing (think most lunch meats, hot dogs, premade meat patties or chicken nuggets, bologna, etc.), and the overall quantity that people consume. Based on this evidence, the push for “Meatless Mondays” or lowering your meat consumption at certain meals or throughout the week has increased. As well, the creation of meatless alternatives has increased. The tricky part with many of these meat alternatives is that they contain many additives and isolates and the cooked soy leghemoglobin they use to produce plant heme (which gives the “bleeding effect” in meatless burgers) has not been tested for long term use and most meat alternative products fit the classification of being ultra-processed which significantly contribute to poor health. Processed and, more so, ultra-processed foods are one of the top reasons for unhealthy weight gain and poor health outcomes related to diet. While it is currently on the FDA GRAS (Generally Recognized As Safe) list, there is speculation that the negative effects of cooked soy leghemoglobin could be just as bad if not worse than animal heme and without the benefits. Much like what happened when we created trans fat, it ended up being worse for us than saturated fat (oops), and artificial sugars (oops). Only time will tell!
One other piece to this puzzle is the environmental impact. Factory farmed animals and huge farms that mass produce meats are certainly detrimental to the environment (vs small sustainable farms) but the alternative meat products also damage the environment with GMO crops and tillage. The impacts of our food system could easily be a course by itself and we are starting a Sustainable Foods minor and possibly a Food Systems major so clearly, this is a big area to consider.
By Thursday
I am hoping asking questions regarding your OPINION will help spark more of an actual discussion. Here is the catch… we all have opinions on EVERYTHING, but… when we talk about actual science we should base our opinions on science and not random conjecture.  When you give your stance, back it up with real research!!! See what resources you can find (without stress) and know that I will reflect on this discussion so we get our questions answered.
Remember it is OK to disagree. Just be respectful and mindful. There is a difference between going through the motions and getting something out of this. Learn from your peers, engage, and think critically!
Choose at Least 2 out of the 3 Options
1. There are risks of consuming levels of protein that are either too high or too low based on actual need (regardless of the source). Do you feel like you have ever (or currently) eat too little or too much protein? Do you notice a difference in how you feel based on your protein intake or the type of protein you consume, if so what or how do you notice? You can talk about what you notice or have discussed with others as well.
2. What is your evidence-based opinion on animal protein vs meatless alternatives (processed plant protein) as it relates to health? Provide a reference (links, lecture, your textbook, articles, etc.).
3. Provide your favorite meatless recipe. Tell us why it is your favorite. Include ingredients and cooking instructions! This can be vegetarian or vegan, simple or complex. You can also share your favorite recipe with meat that can be replaced with a whole plant source of protein. I repeatedly get asked to keep this in because students tend to like recipe sharing so have fun with this!
By Sunday
1. Read your peers’ initial posts.
2. Respond to at least two peers with thoughtful responses with a minimum of 50 words.
3. Responses can be to either or both topics. 

Hello my name is Teresa Alli. It is important to know that i AM 23 years old, my weight is 115lb, I am 5’5 and my BMI is 18.89. I eat a mix of healthy and junk food. Not so much junk food just as snacks example, candy, chocolate, chips. 
INSTRUCTIONS FOR KEEPING YOUR THREE DAY FOOD RECORD
1. Record EVERYTHING you eat and drink for three days including 2 weekdays (or
workdays) and 1 weekend (or non-work day).
2. For accuracy, it is best to record each meal or snack immediately after it is eaten.
3. Be sure to include water, coffee, tea, soda, etc.
4. If additional space is required for the same day, continue onto the back of the pagenoting the continuation.
5. Record BRAND NAMES, if known.
6. When eating out, record foods as accurately as possible including the NAME OF THE
ESTABLISHMENT and the SPECIFIC FOOD ITEM ORDERED.
7. Always specify PREPARATION METHODS. For example, baked, broiled, fried,
breaded, sautéed, etc.
8. Record EXACT AMOUNTS. Specify weight, volume, or dimension in inches. For
example, 1 piece banana bread (1. x 2. x 4.). Use household measuring cups
and spoons to estimate portions.
9. Describe all foods as fully as possible. For example, 3oz baked chicken thigh
(no skin). (NOTE: 3oz is approximately the size of a deck of cards.)
10. List ALL INGREDIENTS for sandwiches, casseroles, and other mixed dishes. For
example, peanut butter sandwich: 2 pieces oat bran bread, 1½ tbsp
chunky peanut butter. Full recipes are not required.
11. Include ALL ADDITIONS to food at the table such as salt, sugar, or milk. Record each
addition on a separate line including the amount.
12. Record any DIETARY SUPPLEMENTS (i.e. vitamins, etc.) including brand names and
amounts.
INCLUDE ***Three Day Dietary Record- (you can choose from any online nutrition analysis program (eg. My Fitness Pal )***
PERSONAL HEALTH SURVEY – you will need to calculate your calorie and protein needs using the following formula: (there are a variety of formulas, if you are using something different, include it in your project)
The Academy of Nutrition and Dietetics published a comparison of the various equations used to calculate BEE.  Mifflin-St Jeor formula was found to be the most accurate
Men:
10 x weight (kg) +6.25 x height (cm) -5 x age + 5
Women:
10 x weight (kg) +6.25 x height (cm) – 5 x age -161
PROTEIN REQUIREMENTS:
The RDA for protein is 0.8 grams per kilogram of body weight (Weight divided by 2.2 = wt in kg)
150 divided by 2.2 = 68                  68 X0.8 = 54.4 grams of protein
People who weight train may require 1.0 – 1.5 grams of protein per kg.  However, eating extra protein does not guarantee muscle gain without strength training.  If you take in too many calories from any source it will get stored as fat!
THREE DAY DIETARY RECORD:
Keep a record of everything you eat for three days.  Be sure to include portion size, condiments, spreads, sauces, salad dressings, method of preparation (grill, fry) drinks, and snacks.  Include the time of day, time you spent eating, mood, where you were, and who you were with (family, friends, self, etc.)  This will help you identify problems or set goals for your summary.  Print out All Daily Reports. 
DIETARY ASSESSMENT:
You will need to average out the three days for CALORIES, FAT, CARBOHYDRATES, DIETARY FIBER, PROTEIN, SODIUM,  AND CALCIUM.   Then, using your three day record, compare your intake to the 2020 Dietary Guidelines and MY Plate recommendations. State each guideline or recommendation and write your assessment of your intake next to it. (See the example below)
DIETARY GUIDELINE #3 – Engage in regular physical activity….During the three days I kept a record, I exercised two out of the three days for at least 30 minutes.
You must use at least 10 of the guidelines or recommendations  
SUMMARY AND GOALS:
For this section look over your assessment and draw some conclusions about your diet and lifestyle.  Are you missing servings of fruits and vegetables every day? What are your health risk factors (ie, do you smoke?), Do you exercise? What are the risk factors associated with continuing to eat this way? What are the good things about your diet? INCLUDE AT LEAST TWO MEASURABLE GOALS FOR YOURSELF REGARDING ANY CHANGES YOU NEED TO MAKE TO EITHER YOUR DIET, LIFESTYLE, EXERCISE.  (ie, To eat at least 2 fruits per day, making one citrus)
It must be comprehensive and complete. 
THREE DAY PLAN:
Finally, write out a NEW three day healthy meal plan incorporating your new goals.  Include 3 full days (meals, snacks, activities). You may use the guidelines and recommendations as well as your own findings and translate them into meals for three days.

In paragraph form (5-6 sentences) answer the following question:
Why do you think it is important that we focus on the overall health when it comes to nutrition? 

Objectives 
The purpose of the APA Research Paper: Thesis Statement activity is to:
Create a clear, well-developed thesis statement pertaining to an appropriate topic (CO 1, CO 2, CO 3)
Method of Evaluation
Students are required to complete a APA Research Paper: Thesis Statement which is worth 1% of their overall grade.
Guidelines
Students must complete the following papers: (i) a Personal Essay, (ii) a Business Writing Assignment and (iii) an APA Research Paper. Each of these papers must be submitted through Canvas in order for the paper to be uploaded to Turnitin®.
Please submit your intended APA Research Paper: Thesis Statement. Directions on how to complete and upload this assignment are explained within the course lecture recordings.
Need a short refresher on thesis statement synthesis?  Watch the following short video:  https://youtu.be/DfUkhdh8Z08
The rubric below will be utilized to grade the paper.
General Assignment Obligations
Students are expected to complete all assignments on or before the dates that they are due. Assignments submitted after the due date may not be accepted or may be subject to penalty. Acceptance of assignments after due dates is at the sole discretion of the course instructor and Dean. Any lack of completion of assignments and/or consistent lateness of assignment which leads a faculty member to judge that unsatisfactory progress is being made may result in the student being administratively withdrawn from the course and require the course to be repeated. This syllabus (including the referenced course calendar) and/or Canvas include due dates with regards to the completion of assignments. To the extent no written due date for an assignment is in the course calendar or Canvas, the course instructor will establish and announce the due date for such assignment.
Uploading & Submitting Your Assignment

Objectives 
The purpose of the Nutrition Analysis Project activity is to:
Demonstrate understanding of macronutrients, vitamins and minerals and how to determine deficiencies and toxicity (CO 2)
Examine specific examples of cultural aspects of the diet (CO 3)
Identify dietary habits that need to be changed to healthier habits to maintain a healthy lifestyle (CO 2 and CO 4)
Method of Evaluation
Students are required to complete a Nutrition Analysis Project activity which is worth 5% of their overall grade.
Guidelines
Students are required to complete a Nutritional Analysis Project activity. The student will conduct an analysis of a 24-hour period to include macronutrients, vitamins, and minerals. Information will be organized in a table format to include: food list for 24 hours, total nutritional value of each item, and recommended daily allowance, risks of deficiency, and recommended changes. Students will then need to write a paper reflecting on their intake of foods including cultural influences and plans to improve and or maintain good nutrition.
The paper must be typed with 1” margins, double spacing and a 12-point Times Roman font. The paper should also include a reference list. The American Psychological Association format must also be utilized for the paper. The paper should be between three and five pages in length (not including cover page, abstract, references, exhibits, etc.). The paper must be submitted through Canvas in order for the paper to be uploaded to Turnitin®.
The rubric below will be utilized to grade the paper.
General Assignment Obligations
Students are expected to complete all assignments on or before the dates that they are due. Assignments submitted after the due date may not be accepted or may be subject to penalty. Acceptance of assignments after due dates is at the sole discretion of the course instructor and Dean. Any lack of completion of assignments and/or consistent lateness of assignment which leads a faculty member to judge that unsatisfactory progress is being made may result in the student being administratively withdrawn from the course and require the course to be repeated. This syllabus (including the referenced course calendar) and/or Canvas include due dates with regards to the completion of assignments. To the extent no written due date for an assignment is in the course calendar or Canvas, the course instructor will establish and announce the due date for such assignment.

Objectives
The purpose of the Educational Pamphlet Project activity is to:
Demonstrate understanding of nutritional education required for a specific client condition (CO 1 and CO 2)
Identify community resources available to clients based on a specific client condition (CO 6)
Create a written teaching plan that incorporates nutritional interventions identified for a specific client condition (CO 3)
Discuss nutritional interventions as they apply to the overall treatment plan of a specific client condition (CO 1)
The pamphlet should include (i) step by step instructions and/or details about the nutritional intervention for the selected condition, (ii) visual aids, (iii) informational websites, community resources, support groups and telephones numbers for a patient to obtain additional information and (iv) other information necessary to educate a patient. Students must also include a separate reference sheet indicating the sources where they obtained the information utilized for the project. Students will be required to present their pamphlet to the class (see course calendar for dates). Dates will be assigned by the course instructor. The pamphlet must be submitted through Canvas in order for the paper to be uploaded to Turnitin®.
The rubric below will be utilized to grade the paper.
General Assignment Obligations
Students are expected to complete all assignments on or before the dates that they are due. Assignments submitted after the due date may not be accepted or may be subject to penalty. Acceptance of assignments after due dates is at the sole discretion of the course instructor and Dean. Any lack of completion of assignments and/or consistent lateness of assignment which leads a faculty member to judge that unsatisfactory progress is being made may result in the student being administratively withdrawn from the course and require the course to be repeated. This syllabus (including the referenced course calendar) and/or Canvas include due dates with regards to the completion of assignments. To the extent no written due date for an assignment is in the course calendar or Canvas, the course instructor will establish and announce the due date for such assignment.

Please read carefully and follow the instructions I will be linking all the instructions and the 3-day report, and just to mention, the first day of my truck diet (21/01/2024-weekend day which is Sunday) ( 22/01/2024 and 23/01/2024 day of the week)

Your Tasks
Task 1- Original Post
Please do the following in your original post:
Pick one food additive. Discuss the purpose of this food additive. (3 points)
Are there any benefits to using this food additive? If so, what are they. (3 points)
What are the drawbacks, if any, to using this additive? Are there replacements that the food industry could be using instead? (3 points)
Generally speaking, do you believe that food additives are more helpful or more harmful, and why? (6 points)
The post must be at least 250 words. (2 points)
Include at least 1 outside reference, cited in APA format. This reference needs to be cited both in-text and at the end of the post in a reference list. (3 points)
Task 2- Peer Response
Respond to at least 2 classmate’s posts. (10 points)
Grading and Submission
Your initial post and 2 peer response posts are due on Saturday, May 18th by 11:59 PM. Please write your post in the text box (in other words, do not post an outside document). This assignment is worth a total of 30 points, and will be graded based on the overall quality of work. The point system is outlined above and you will be graded based on the attached discussion rubric.

Make sure that when writing the reflective summary, you write it from the first-person point of view. write 1.5 pages 
Also, make sure to use the MyPlate reflective summary guidelines.docx on how to write the paper also use the MyPlate Template PowerPoint file on the paper to see the 3 days 
tracked on MyPlate maps

• Introduction
o Within this section, you should be clear to the assessor about where you are going with your goal. o Explain your current situation – you have already had a crack at doing this in workshop one assessment (but this time, with references)
o Current exercise – what are you doing? Are you meeting guidelines?
o Current dietary habits – as above.
o What are your barriers? This should help link in with the goal, so it flows nicely when we get to the next section. • Choose one goal that you want to achieve over eight weeks.
• o This can be a performance goal or a goal to reduce a chronic disease/condition.
o For example – Improving mental health by reducing anxiety levels through changes in diet and exercise. From here, you could state you completed the GAD-7 Anxiety Scale and scored “moderate anxiety” levels and would like to reduce this to “mild anxiety”. o Another example is reducing the risk of cardiovascular disease by reducing resting blood pressure through diet and exercise. Potentially stating your current blood pressure would be helpful here. o A performance goal – Improve cardiovascular fitness by reducing 10km time by 15 mins. o Another example is reducing the impact of fatigue during social soccer by increasing cardiovascular fitness. I can’t perform for more than 60 minutes and would like to improve my ability to stay active on the field for 90 minutes. o Strategies (choose 3).
 Can be 2 x diet related, 1 x exercise-related or 2 x exercise-related, 1 x diet-related. Up to you!
 Strategy to improve mental health: Find research to demonstrate what exercise is beneficial for this. Engage in 30 minutes of moderate-intensity training five days per week.
 Then you write a paragraph on the research behind the impact of exercise on anxiety, the type of training, and duration – essentially, any strategy you choose must be backed with scientific research.
• Diet Plan
o One-week plan
o You need to demonstrate you are meeting guidelines.
o Detail the food consumed for EVERY MEAL & SNACK. o Based on your strategies you will provide extra detail. For example, if one strategy is to ensure you are consuming 2g protein/kg body mass each day, you would need to demonstrate and calculate where this is coming from in each meal.
o Or, if a strategy was to consume med diet, you could potentially calculate the med-diet score for the week and have that as a summary at the bottom of your table
• Exercise Plan
o 8-week plan
o The key here is to stick to the FITT principle.
o Again, you must show that your program meets guidelines (australian diet and exercise) as a minimum. o Duration, intensity, type o Progression is also essential. I will explain this in a little more detail when I complete a recording next week
• Conclusion/justification
o Bring it all together, summarise the above information.
o Explain why you choose exercise intensity, duration and type of training. 