Nutrition Assignment
Instructions:


Eating healthy requires eating a variety of foods from each food group. You will be creating a
fictional (imaginary) meal. You may choose how you present the food items. You may select
any meal you like-healthy or not. You may choose to do your menu by computer (with a
printed copy) or neatly by hand.
Include a copy of the marking scheme when you hand in the assignment.
The assignment must include:
1. ☐ A cover page-submitted by, submitted to, course with section number, due date at bottom
left corner and a catchy title (1 mark)
2. ☐ Inside pages that include a meal and its corresponding ingredients. Each meal must include at
least one ingredient from each of the four food groups: Fruits & Vegetables, Grain Products,
Meat & Alternatives, and Milk & Alternatives. (5 marks)
3. ☐ Make sure to indicate which food group each ingredient belongs to directly on your menu.
(2.5 marks)
4. ☐Display nutrition information within the meal choice (note all values given on nutrition labels
and recipies are already in kilocalories) – (3.5 marks)
a. Total kilocalories (.5 marks)
b. Total calories in kilojoules (.5 marks)
c. Grams of carbohydrates ( .5)
d. Grams of fat (.5)
e. Grams of fibre (.5)
f. Grams of protein (.5)
g. Milligrams of salt (.5)
5. ☐The recommended Caloric intake for an individual between the ages of 15 and 18 is as
follows:Males = 2800Cal and females= 2100Cal
a. Calculate the food items caloric value as a percentage of the recommended intake for both
males and females. (2 mark)
6. Calculate your BMR in kilocalories. (1 mark)
a.
Calculate your meal option as a percentage of your BMR. (1 mark)
b. Is this meal considered healthy? Why or why not? (1mark)
c. Calculate the calories from a big mac meal as a percentage of your BMR (Big mac= 540
kilocalories; Medium fries 340 kilocalories; Medium coke 220 kilcalories)- (1 mark)
d. Is this considered a healthy meal? Why or why not? (1 mark)
7. ☐ The recommended daily fibre intake is 25g.
a. What percentage of the total daily intake did it have? (1 mark)
b. Describe 2 ways we can increase the amount of fibre we have in our diet. (1 mark)
8. ☐Describe TWO ways people can eat out at a restaurant and still be healthy (2 marks)
9. ☐ The daily recommended intake of sodium is 2000mg. (2 marks)
a. If you ate this meal 3 times a day, what would your total sodium be at?
b. What problems could arise with a high sodium diet? (research it)
10. ☐Go to www.healthcanada.gc.ca and download the Canada’s food guide to answer the following
question:
a. What are the 4 main food groups? (2 marks)
b. How many servings of fruits and vegetables should someone your age consume? (1 mark)
c. List 4 meat alternatives (2 marks)
d. Which fats/oils are considered better choices in your diet? (2 marks)
e. What is an example of a serving of grain product? (1 mark)
Here is an example of a healthy meal option:
Lean Thai Chicken Pizza with Peanut Butter Sauce,
Bell Peppers and Mozzarella Cheese
Grain Products:
Whole Wheat Pizza Crust
Fruits & Vegetables:
Red and Green Bell Peppers
Meat and Alternatives:
Chicken and Peanut Butter
Milk and Alternatives:
Mozzarella Cheese
Nutrition
Per serving: 355 calories;
1485.85kj; 9 g fat 29 mg
cholesterol; 42 g carbohydrates; 20
g protein; 3 g fiber; 447 mg
sodium
Name: __________________
Period:_______
Date:______________________
Marking Scheme
MENU
Cover page
/1
Meal options described
/5
Food groups listed
/2.5
Nutritional info present for each menu item
/3.5
CALCULATIONS
Question 5
/2
Question 6
/5
Question 7
/2
Question 8
/2
Question 9
/2
Question 10
/8
TOTAL:
/33