Long Beach City College Nutrition Discussion

Learning Goal: I’m working on a nutrition question and need guidance to help me learn.

For the Module 1 discussion, I would like you to watch this short video on My Plate and portion sizes. As you watch it, please think about your current diet and portion sizes and how your current diet compares to the recommended portion sizes.

Mass Appeal How to measure healthy portion sizes for adults (Links to an external site.)

1. Discuss 3 points/opinions you have on portion sizes in the American diet, what you found interesting in the video, what was new to you, etc. – you can bullet point as long as the sentences are clear without grammatical error

1. SECOND ASSIGNMENT …..
2. The exchange list is a tool dietitians and other health care professionals use to quickly calculate how many macronutrients (Carbohydrate, Protein and Fat) and how many calories are in an individuals diet. You can find the Exchange List at the back of your book in Appendix D (Exchange List PDF) which will help you figure out what type of exchange the food is (i.e. High fat meat, carbohydrate, lean meat). Do NOT use any food labels, google search or database to get the information for this assignment. It will not be correct and you will be asked to redo it. The point of this assignment is to use the exchanges/food lists and not any other database. I have also attached an exchange list handout here:Exchange List Handout There are 2 PARTS to this assignment.1. The first part has the food identified for you to find the grams of macronutrients and calories for those items using the back of your textbook or this exchange list sheet I have provided. You do NOT need to get the exact number of calories or grams from the packaging. Please use the exchange list to calculate. I filled out the first 2 lines to give an example of how to complete this assignment correctly. (10 points)The Exchange List – Part 1 2. The second part has a blank sheet with no items identified. Instead, you need to write down what you ate for one day (if it was a day where you only ate one meal, try to incorporate a couple days so that you have a meal filled out for breakfast, lunch and dinner). Do NOT forget to write down your portion size otherwise there is no clear way to calculate the grams or exchanges. If you ate a combination item such as a sandwich, make sure to break it down into individual food items. For example, 2 slices wheat bread, 1 oz turkey meat, 1/2 cup tomato, 1 cup lettuce, 1 tbsp. mayo, etc. (15 points)
   The Exchange List – Part 2
   
3. 
   NOTE: At the bottom of Part 1 and Part 2 you are asked to calculate the Total Grams, the Total Calories and the % Calories for each column (Carbohydrate, Fats, Protein). Here is an example of how to do this using the carbohydrate column as an example. Say for example you calculate the the following:Breakfast = 45 grams carbohydratesLunch = 60 grams carbohydratesDinner = 45 grams carbohydratesTotal carbohydrates = 45 + 60 + 45 = 150 grams carbohydrates for that daySide Note: Carbohydrates have 4 calories/gram, Proteins have 4 calories/gram and Fats have 9 calories/gram ***This is important to know and understand***The total calories from carbohydrates in the above example is 150 grams carbohydrates x 4 calories/gram of carbohydrate = 600 calories from carbohydrates. You need to do this step for each of the 3 macronutrients (carbohydrates, protein and fats).The last step where it asks for the percent of calories from carbohydrates requires you to have completed all 3 columns (carbohydrates, fats and proteins) using the example I just gave above (EXCEPT remember that fat has 9 calories/gram). You add up the total calories from carbohydrates, fats and proteins to get your total calories for the day. That is the number you then use to calculate the last step. In order to get the best results, use the calories you calculated by multiplying by 4, 4 or 9 from carbohydrates, protein and fats respectively at the bottom of the activity. If you add up the calories from breakfast, lunch and dinner in the column, the number is slightly off. So, according to the example above, you have 600 calories from carbohydrates. Say for example, you calculate that you consumed 1800 calories from carbohydrates, fat and protein. Your percent calories from carbohydrates is 600 divided by 1800 calories x 100 = 33.33%. The percent calories from carbohydrates, fats and proteins should add up to total 100%. If it doesn’t, double check your work.