Canada’s Guidelines for Healthy Eating

Canada’s Guidelines for Healthy Eating

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Canada’s Guidelines for Healthy Eating

NAT160

Assignment 1

30 marks (10%)

 

 

The purpose of this assignment is to allow you the opportunity to evaluate your current eating habits, to plan strategies to improve them, to implement these strategies for one day and then reflect on the changes. It is strongly recommended that you work on this assignment after you have completed Modules 2 to 4.

General Instructions

Before you complete this assignment, please read General Instructions for Written Assignments (in the Assignments section). It describes the requirements for preparing and submitting your assignments, and explains how they will be marked.

Part A: The Healthy Eating Check-Up

Instructions

  1. The quiz file attached to this assignment helps you to evaluate your own eating habits! Don’t worry – no one is going to look at it but you. It will simply tell you where you stand as far as healthy eating goes.
  2. Download the file and answer the 15 questions in the quiz.
  3. Record your score for each question in the column titled “Your Score”.
  4. Add your scores together and evaluate your eating habits by using the score chart provided on the last page.
  5. If your score was perfect, good for you! But you must complete an alternative assignment. Please contact the instructor to determine how to proceed with the rest of the assignment.

Part B: Behaviour Change (10 marks)

Instructions

  1. Identify one weakness in your diet (revealed by the quiz) that you would like to improve.
  2. Identify 2 foods you like that, if consumed, would strengthen the weakness identified in #1. For example, if you found your weakness to be not enough vegetables, identify 2 vegetables that you actually like to eat.  Explain how the new foods will help improve your diet.
  3. Identify 2 foods you could replace (i.e. that you could live without) in your diet to make room for the new foods identified in #2 that you will be adding. Explain why you chose the 2 foods you can live without and why removing them will make your diet better.
  4. From the foods you just identified, choose one that would be the easiest to remove from your diet (easiest one to live without) and one food that would be the easiest to add to your current diet.
  5. Plan how to incorporate this change in your diet by considering the following points:
  6. When during a day would you likely eat the “easiest food to add”?
  7. How much of this food would you likely eat?
  8. How would you make sure this food would be available when you plan to eat it?
  9. When during the day would you normally eat the “easiest food to replace”?
  10. How much of this food would you likely replace with the food you’ll be adding to your diet?

Part C: Personal Strategies using Canada’s Guidelines for Healthy Eating (10 marks)

  1. Develop one healthy eating strategy for each of the five recommendations in Canada’s Guidelines for Healthy Eating (so, 5 strategies in all). Each strategy is a specific plan that would improve your diet and lifestyle.
  2. Remember to use Canada’s Guidelines for Healthy Eating for this assignment! DO NOT use Canada’s Food Guide! (These 2 documents are very different) (Hint: Please review Module 3.)

Example of One Strategy

Sample Strategy re: Guideline #1: Enjoy a variety of foods

My diet is quite boring. I always eat the same vegetables and fruit every day. To increase the variety of foods in my diet, my strategy is as follows:
Before I shop, I am going to check the flyers to see which vegetables are on sale and choose one that I have never tried before.

Part D: Implementation of one strategy (10 marks)

Instructions

  1. Implement one of the strategies you developed in Part C of this assignment. You can do this for one day or longer.
  2. Reflect on the strategy you implemented. Your assignment should address these topics (and more, if possible):
  3. Describe how your appetite was affected by implementing the strategy. Discuss any cravings you had for certain foods or beverages.
  4. Provide a list of the substitutions that you included in your diet. Discuss whether or not these substitutions were satisfactory.
  5. Did you have any difficulty finding certain foods? Discuss.
  6. Calculate the difference in the total cost of foods and include all the calculations in your assignment. (This could be set up using a “before” and “after” approach, for example.) Comment on your findings.