Nutrition Assignment 2: Creating a healthy menu
Reading the information on Nutrition Facts labels is very important. The labels
provide information about the food items' nutrients, and by comparing them, you
can learn how to make healthy food choices.
The Nutrition Facts panel contains multiple components. It contains the daily
recommended amounts for specific nutrients, such as vitamins and minerals.
Part 1: Create your own daily menu
You will need to create a menu that meets the U.S. government's recommended
daily value guidelines for calories, carbohydrates, proteins, fats, cholesterol, and
sodium.
The following resources are recommended to help you complete this part of the
assignment:
https://www.choosemyplate.gov/resources/MyPlatePlan
https://www.choosemyplate.gov/
Nutrition Facts Sheet
A) Determine the number of calories recommended for you. Note that you
may need more or fewer than 2000 calories.
Total number of calories needed: _______________
B) Keep a food log for 3 days. Check the daily nutritional values for the foods
you ate.
C) Fill in the following tables, one for each day.
Day 1
Calories
Total
Fat
Saturated
Fat
Trans
Fat
Cholesterol
% Daily
Value
Total Number of Calories for Menu: _________
Sodium
Carbohydrates
Protein
Day 2
Calories
Total
Fat
Saturated
Fat
Trans
Fat
Cholesterol
Sodium
Carbohydrates
Protein
Sodium
Carbohydrates
Protein
% Daily
Value
Total Number of Calories for Menu: _________
Day 3
Calories
Total
Fat
Saturated
Fat
Trans
Fat
Cholesterol
% Daily
Value
Total Number of Calories for Menu: _________
D) For one of the three days, complete the following table by filling in the
foods you ate in the correct boxes.
Day #_____
Mealtime
Breakfast
Snack
Lunch
Snack
Dinner
Grains
Fruit
Vegetables
Protein
Dairy
Fats, oils
and
sweets
Prepared
Foods
E) Answer the following questions based on your observations and what you
have learned in this course. Please write in complete sentences. One or two
words will not suffice.
1. Explain why the menu of food choices you made is nutritious, meaning the food choices
follow the government's recommendations for calories and nutrients.
2. Do any of the items you selected provide more than 30% in any nutritional area? If so,
which foods and which nutrients? Why did you choose those foods?
3. Did the menu you created contain the foods you like to eat? Explain why or why not.
4. How can you use the Nutrition Facts label to make healthy decisions?
Part 2:
Kelsey is a busy working mom. She is 28 years old and her lifestyle would be best
described as "moderately active". Kelsey has eaten the following today:
Breakfast: 1 serving plain cereal, 1 cup nonfat milk, 1 cup orange juice, 1 banana, 1 serving
plain low-fat yogurt
Snack: 1 pear, 2 chocolate chip cookies
Lunch: 1 multigrain roll, 1 serving tuna in water, 2 cups shredded lettuce, 1 medium tomato,
1 serving cheddar cheese, 1 serving low-fat salad dressing
Snack: 2 oz unsalted tortilla chips
Dinner: 2 slices cheese pizza, 1 cup spinach, 1 cup diced pineapple, 2 pieces chocolate
almond candy
A) Fill out the following tables for Kelsey, using the Nutrition Facts
sheet and the information above.
Calories
Total Fat
Saturated
Fat
Trans
Fat
Cholesterol
Sodium
Carbohydrates
Protein
% Daily
Value
Total Number of Calories for Menu: _________
Mealtime
Breakfast
Snack
Lunch
Snack
Dinner
Grains
Fruit
Vegetables
Protein
Dairy
Fats, oils
and
sweets
Prepared
Foods
B) Please answer the following questions, using information from your
observations, the Nutrition Facts sheet, your textbook and other resources.
Please write in complete sentences. One or two words will not suffice. Be
sure to cite your sources.
1. a. How many calories does Kelsey need daily? Should Kelsey be meeting the 2000 calorie
diet? Why or why not?
b. Explain why the menu of food choices Kelsey made is nutritious, meaning the food
choices follow the government's recommendations for calories and nutrients.
2. What do you notice about the nutrients in fast foods and prepared foods?
3. How many calories per day does each of the following need?
Active 2-year-old child
Sedentary 12-year-old boy
Moderately active 20-year-old female
Sedentary 55-year-old male
4. List at least three pieces of information that are always presented on a product’s
nutrition facts label. Briefly describe what that information tells the consumer.
5. List three factors that appear to affect the daily calorie requirement. Explain your
answer.
6. a. List the following foods from healthiest in terms of fats content to least healthy. Show
your work or explain.
b. List the following foods from healthiest in terms of carbohydrates content to least
healthy. Show your work or explain.
Jiffy Oatmeal Crunch
Easy Fruit Salad
Orange Banana Frosty
Sensational 6-Layer Dinner
7. List the following prepared foods from healthiest in terms of sodium content to least
healthy. Show your work or explain.
Tuna Sub
Pepperoni Pizza
Regular Cheeseburger
Chicken Filet
8. Why does sodium appear on the nutrition facts label?
9. How much dietary fiber should one consume per day? What is the benefit of a high fiber
diet?
10. Edward is looking to reduce his dietary related risk of heart disease. Which of the
following foods is a healthy choice for his dietary lifestyle? Explain why.
Nachos 0 grams fiber
Pear 5 grams fiber
Whole milk 0 grams fiber
Apple pie 2 grams fiber
Brown rice 3 grams fiber
11. The nutrition facts label of a product tells you that it provides 5% of your daily value for
calcium. How many servings would you need to meet your daily recommendations for
this nutrient? Show your work.
12. Which vitamins and minerals are shown on nutrition facts labels? What does the daily
value of these micronutrients indicate?