Nutrition Portfolio
For this assignment, you will assess personal macronutrients and micronutrients intake based on your food record and identify specific sources and dietary changes to create a healthier diet that would support your lifestyle and physical activities. Make sure you review the table of content, the following instructions, and the rubric requirements carefully so that you can earn full credit.
Points will be awarded based on the Nutrition Portfolio Rubric, which provides the performance expectations for an assignment and a set of criteria that is designed to reflect the weighted importance of the objectives.
Table of Content
Title Page:
This page should contain the title of the paper, running head, the author’s name, institutional affiliation in APA style.
Add motivational image(s) like healthy foods, motivational quotes, or other types of inspiration.
Healthfulness of Your Diet and Physical Activity
In this section include an analysis of your overall diet based on the previous dietary reports (Food Groups and Calorie Report, Nutrient Report, Food Details Report) and the Physical Activity Report.
Summarize the key findings from your dietary analysis including the following points:
How did your regular calorie intake (total and per each macronutrient) compare to your desired caloric intake?
What proportion of your total calories intake came from carbohydrate, fat, and protein sources and how they compared to the Acceptable Macronutrient Distribution Ranges?
What were the primary sources of the following nutrients: 1) total fat 2) saturated fat 3) carbs 4) protein 5) sugar 6) sodium 7) cholesterol.
How many different types, colors, or sources of vegetables, grains, proteins and fats you consumed on a regular basis.
Evaluate your physical activity and its influence on nutritional balance:
Describe what type and how often you engage in physical activity.
Does your diet accommodate your level of physical activity (frequency, intensity, and endurance)? Provide supporting statements using reputable and current sources.
How would you assess your diet and lifestyle in terms of risk factors for common chronic diseases such as hypertension, diabetes, and obesity, and CVD? Provide supporting statements using reputable and current sources.
Nutrition and Physical Activity Goals
Develop TWO goals, one nutrition goal and one physical activity goal, using the SMART formula explained below.
Describe each section in a narrative format.
S: Specific & Measurable:
Your goal should be very specific (
M: Meaningful:
Describe why you are choosing this goal, what is the meaning to you or why it is important, and how will it benefit you? (Explains the goal’s VALUE to you).
A: Action-Oriented:
Steps or actions to help initiate and persist with this goal (Ex: Buy 2 reusable water bottles and bring at least one with me each day to school; Buy healthy snack options for late night cravings). Write as many steps or actions as you need, not limited.
R: Resources
People, technology, etc. (Ex: Set an alert on my phone to go off at 7:15 am each morning to remind me; Create a contract agreement with my best friend to exercise 3x/week)
T: Timely
Timeline for reevaluation or completion of this goal (Ex: Track daily how much … for 2 weeks and then reassess my goal).
Healthy- Pedia of your dietary choices
Portion Sizes & Recipe Substitutions:
Create a list of 5 objects or other items to help you remember what healthy portions of common foods look like (you can include pictures of each object/item)
Create a list of at least 5 simple ingredient substitutions you can do to make a recipe or meal healthier. (Ex: instead of chip & dip snack, eat baby carrots and hummus)
Multimedia & Nutrition Resources:
Provide descriptions for the following resources that interest you:
1+ Websites that have RELIABLE health, nutrition, and/or fitness information. Provide the website name, affiliation and a brief summary of the types of information.
1+ Documentary about food and/or nutrition you are interested in watching. Provide the title, the author’s name and credential, and a brief summary.
1+ Nutrition and/or fitness app for a phone, wearable device or online portal. Provide the title of the app and a brief summary of its functions.
1+ Book(s) about food and/or nutrition that you would be interested in reading or using as a reference. Provide the title and author, brief summary and why you chose it.
1+ Exercise facility such as gym, yoga studio, boxing or dancing place that you would be interested in trying. Provide the facility’s name and description and a reason for your interest. Does not include memberships or classes you are already taking.
Design a 1-day diet
Based on your desired daily EER and diet type, design a 1-day balanced meal plan that would satisfy your nutritional needs (energy, protein, dietary fiber) and promote healthy micronutrients recommendations (use Diet and Wellness Plus tracker to determine nutrition value of selected foods). You can modify your current dietary pattern or if you would rather start over to design a diet, that is also acceptable. The purpose of this activity is to apply the principles of nutrition to personal lifestyle and health needs.
List food item and amount.
Indicate amount from each food group, using the appropriate unit of measurement (in parentheses).
Estimate kCal values.
Food Item
Fruits (cups)
Vegetables (cups)
Grains (oz.)
Protein foods (oz.)
Milk (cups)
Oils
(tsp.)
Breakfast:
Snack:
Lunch:
Snack:
Dinner:
Snack:
Total consumed
Recommended based on EER
Action Plan
Provide answers to the following questions. Write your responses in a narrative form at minimum of TWO paragraphs. However, you can use bullet points to highlight information.
After completion of the course, discuss what changes would you like to make to your diet and lifestyle.
Discuss what did you learn in this course about your eating habits and nutrition status and how they impact your lifestyle and health now and in the future.