Category: Nutrition

Discussion Board 1
Instructions: 
Choose one of the topics for your initial discussion board post based on the first letter of your last name. If your last name begins with A-M, complete Topic 1. If your last name begins with N-Z, complete Topic 2. Reply to a student who did a topic different than you for their initial post. 
Topic 2 – Online Verification Skills  
Initial Post – 15 points
In your initial post, respond to the following questions in at least 200 words (total words for the entire post, not each question).  
Watch the three videos below on “Online Verification Skills. These videos are also in your OER textbook in the Fact Checking Online Health and Nutrition Information section.  
How often do you encounter nutrition information online or on social media that might be false or misleading? Describe a recent instance where you came across dubious nutrition information online. Where was that information posted, what did it say, why did you think it was dubious? 
Describe at least one strategy from each of the videos below that you can use to verify information online or from social media is accurate.  

High Fat/Low Carbohydrate OR Low Fat/High 
Carbohydrates???
Getting Ready
Read your chapter on Lipids and watch the lectures and videos for the week.
We are not going to focus on this topic in terms of diets for weight loss because
1. We do not get to cover all of the necessary information in this course to really dive into the topic.
2. These diets and the research behind them vary widely due to study design/flaws, practically, genetics of humans, the confusion as to whether these diets are “good” or “bad” for us because we often ignore the clear evidence around who are these diets may be good for or bad for, what the reason for following the diet may be, and what is the timeframe someone would follow one of these diets and find success or have negative health outcomes.
3. Many people recommend one of these diets or talk about them but are not actually following the diet as laid out. Most people who claim to be on a keto diet are not actually on a keto diet, they are just on a diet that has more fat than the recommended 20-35% of total kcals.
4. Diet quality is hardly talked about or considered and sometimes not even in the research studies examining them.
5. There are two parts to every diet that many people forget, is this a diet for weight loss or is this a diet for health, and those two concepts are not always one and the same.
You really want to think about these concepts when you are looking at a diet plan and our discussion will help us to think more deeply about how these macronutrients work in our body and how we may want to view them and move forward in our lifelong healthy eating plan.
Now that we have learned more about carbohydrates and lipids we are going to talk about how these two macronutrients interact in our bodies and how we live in a world where people villainize both macronutrients.
I want you to consider how we see big advocates for a plant-based diet or a vegan diet (plant-based and vegan are not the same) at the same time as high-fat diets or keto diets (high fat and keto are not the same).
By Thursday
1. How could the conflicting messages on these diet plans impact individuals and their health?
OR
1. Sometimes someone else posted pretty much what you wanted to so realize you can discuss something else that flows with this discussion, such as diet culture in general.
2. Now that you have learned more about carbohydrates and fat, what do you feel you can “myth bust” about what you see, hear, and/or read about these types of diets?
OR
2. What are you still unsure of?
** Notes: If you are a strong advocate for one way of eating over the other and you want to share that, please also share a reference that supports your opinion as well as one that opposes your opinion. It is important to not only look for information that supports our beliefs. In order to grow and move forward, we need to look at the complete picture with an open mind, which can mean going out of your comfort zone and challenging your own beliefs!
Remember it is OK to disagree. Just be respectful and mindful. There is a difference between going through the motions and getting something out of this. Learn from your peers, engage, and think critically!
By Sunday
1. Read your peers’ initial posts.
2. Respond to at least two peers with thoughtful responses with a minimum of 50 words.

In this module’s activity/worksheet, you’re going to use the powerpoint lecture (Module 3/Body Basics) to fill in the blanks about each of the digestive tract organs, sphincter muscles, and accessary glands. Specifically, you’re going to list the following for each of these structures (if applicable):
its mechanical digestive action or function the chemical digestive enzymes/substances released from it which macronutrient(s) are digested chemically by each of these enzymes
which hormone(s) are released from it (and what these hormones do)
what sensations trigger the release of these hormones
After you’ve done your best finding all the answers in the powerpoint, review the answer key posted in Module 3 to make corrections and fill in any remaining blanks.
Print, complete, and scan or upload a picture of this activity/worksheet, following the directions above for full credit. Alternatively, you can simply type your answers directly into the word doc and upload the file instead.
A4.Digestion Study Guide.docxDownload A4.Digestion Study Guide.docx
A4.Digestion Study Guide.pdfDownload A4.Digestion Study Guide.pdf
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At the beginning of this module’s PowerPoint lecture, I reviewed the “ABCD and E’s” of nutrition assessment. Do you remember what each letter stands for?
In this module’s activity, you are going to self-assess the last two areas: your Dietary intake and your engagement in any Eating disorder behaviors.
Please print, complete, and scan or upload pictures of this 2-page activity/worksheet. Be sure to follow the directions below for full credit. Alternatively, you can simply type your answers directly into the word doc and upload the file instead.
A2.My Diet Recall & ED Inventory.pdf Download A2.My Diet Recall & ED Inventory.pdf A2.My Diet Recall & ED Inventory.docxDownload A2.My Diet Recall & ED Inventory.docx
Directions for the 24 Hour Diet Recall:
Please list EVERYTHING you ate/drank over the past 24 hours. Then use Module 2/PowerPoint slide #18 to estimate how many “servings” you had from each of the 6 food groups. Keep in mind that these standardized “servings” are NOT the same as usual portions of foods. 1 “serving” of grain/starch = 1/2 cup of rice or 1 slice of bread (So if you ate 1 cup of rice, you had 2 “servings.”)
1 “serving” of protein = 1 oz. of chicken/beef or 1 egg (So if you had 2 eggs, you had 2 protein “servings.” If you had a 4 oz. beef burger patty, you had 4 protein “servings.”)
Look at PowerPoint slide #18 for more examples of what counts as a standardized serving from each of the 6 food groups.
Example: If you ate a turkey and cheese sandwich with mayo, an apple, and a 2 oz. bag of chips for lunch, it would break down like this…
4 Grains/Starch servings (for the 2 slices of bread + 2 oz. of chips)
2oz Protein servings (for the 2 oz. of turkey in the sandwich)
1 Dairy serving (for the 1 oz. slice of cheese)
1 Fat serving (for the 1/2 Tb of mayo)
1 Fruit serving (for the apple)
Example: If you ate a large burrito filled with steak, rice, cheese, and guacamole and drank a large Sprite for dinner, it would break down like this…
4 Grains/Starch servings (3 for the 300 calorie large tortilla + 1 for 1/2 cup rice inside)
3oz. Protein servings (for the 3 oz. steak)
1 Dairy serving (for the handful of shredded cheese in the burrito)
1 Fat serving (for the guacamole)
Nothing for the Sprite – it has a lot of added sugar/”empty calories” but doesn’t count towards any food groups.
Add up your daily totals from each food group, and answer the questions on the right side of the worksheet.
Directions for the Eating Disorder Inventory:
Place an “X” next to any disordered behaviors you have EVER engaged in. Place an asterisk next to any disordered behaviors you are currently engaging in. If you have never engaged in any disordered behaviors, leave this page blank.
The purpose of this assignment is to raise your awareness about the importance of asking about disordered eating behaviors as part of a comprehensive nutrition assessment so if you become a medical or nutrition professional, you can identify these serious eating issues and intervene appropriately.
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Let’s Talk About Sugar!
Getting Ready
Sugar is a hot topic in pretty much all avenues of media. Most of the time it is reported as harmful to our health (because it really is), yet at the same time we are constantly bombarded with radio and television ads telling us to consume more sugar and grocery stores are FULL of processed foods high in sugar, even foods that you would not imagine needing sugar can have a lot (salad dressing is a sneaky one!). Additionally, sugar tastes good and it makes our brains go to a happy place…at least for a while. Check out this fun video on sugar and dopamineLinks to an external site.. Many of us are not aware of how much sugar is in our food and even if we do look at the label we do not really know if that is a lot or not too much.
Read the information on sugar and watch the sugar video outlined in the Carbohydrate Module for Chapter 4, complete the following.
1. Take a look at a food or beverage that you consume regularly that you are now suspect of regarding its sugar content and list that item.
2. Look at the food label and see how many grams of sugar it contains per serving, or whole container if that is what most people would consume. Take that number and divide it by 4. That is how many teaspoons (cubes) of sugar are in that product per serving.
3. Take a picture of the product with the sugar next to it or record a video of you measuring the sugar. You can use a baggie of sugar, spoonfuls, a small clear cup…. anything you would like! If you do not have sugar, you can use flour or even find an image online that represents the amount of sugar you have in your item, be creative! Use the instructions for uploading pictures onto your Canvas Profile so you can embed the image in your post.
-For example Arizona Ice Tea, lemon flavor
Contains 22g sugar/8 oz serving
22/4 = 5.5
Contains 5.5 teaspoons (cubes) of sugar
In this case, we know that it is all added sugar because it is tea and tea should be calorie-free unless you add something to it. Be sure to mention that some of the sugar may be naturally occurring, but you may not know how much is added unless it has the new food label.
4. Does this activity change your perception of that item?
5. What are your thoughts on your own sugar intake and society as a whole? Is it a problem? Why or why not?
1. Read your classmate’s initial posts.
2. Respond to at least two peers with thoughtful responses with a minimum of 50 words
3. Responses can be to either or both topics.

New Diet Plan
Purpose
The purpose of this part of the project is for you to create a meal plan for at least one day that meets your personal needs and goals. Most people want to improve their diet or try a new way of eating and this is your chance to do it for credit! You may have found in Part 2 that your current diet meets your needs quite well and you only need to change a few things and perhaps structure your eating times in a way that better suits your natural rhythm and schedule. You may find that your current diet is too high in some nutrients and too low in others and you may just want to try a different pattern of eating like vegetarian or vegan to see how you feel (very low kcal diets, Keto or other high-fat/low-carb diets do not work for this project as they put you out of a healthy range for fiber and micronutrients). Planning a day of eating can be fun and rewarding, though it does take time. I want you to know how it feels to eat the right quality and quantity of food that your body needs.
Since the goal is to consume this meal plan for one day and then write or record your reflection on the process and the meal plan itself, it is important for you to really think about what is doable for you at this particular time. That means you need to consider a variety of impacts such as financial constraints, cooking ability, transportation to purchase foods, seasonal variations, preferences, cultural impacts, as well as changes in mood, health, or performance you may want to make. I want you to really pay attention to how you feel when you consume this food and get a good idea about what you can do. It is nice to see that you can still meet your needs on a budget and with including some of your favorite foods or staples, even if they may not be considered the most nutritious. Remember that there is no “perfect” diet!
One thing I ask is that you DO NOT add fortified foods like breakfast cereal or multivitamins. I want you to see what food alone gives you. If you use a protein shake of some kind, only enter the macronutrients and not all of the micronutrients as they often serve as a multivitamin (just check the label).
Note: If current circumstances are preventing you from consuming the diet you really want to, I encourage you to create the meal plan you know you can consume once as things change for you. This way you still have a project and a diet planned and waiting for you. You can check in with me so I can help you tailor your reflection on the process for your particular situation.
Evaluation will consist of the following SLOs to some extent:
SLO #1: Identify, compare, and use different guidelines, patterns, and plans for assessing and ensuring nutritional adequacy for optimal health for self and others.
SLO #3: Apply the principles of nutrition to daily food selection throughout the lifecycle for yourself and to those under your care.
SLO #4: Evaluate food fads, trends, and resources for accuracy, reliability, validity, and identify potential harm using a sound scientific rationale.
Resources
Links to an external site.
Diet Analysis Evaluation Form
Actions
Submit Part 3 Here
Due Friday, June 21st by 11:59 pm
Submission includes:
New Detailed Menu
New Nutrition Report
This is the most time-consuming and difficult part of the project. You need to “fix” your original diet plan (the food you ate and recorded for the 3 days) to meet your needs for one day. Use the Cronometer program to enter foods that you; 1. Like, 2. Can afford, 3. Will actually eat. You may have to look up foods in your book, make some guesses, and check and use outside resources to put together the meal plan that meets your needs for one day.
A. Type up a meal plan that includes:
Time food is to be eaten
Description of food/beverage-DETAILED
Amount to be consumed -DETAILED
Your one-day nutrition plan needs to accommodate your personal DRIs for the following nutrients (meet the minimum DRI for each nutrient without exceeding the UL and without exceeding your calorie needs based on your EER calculation):
Calories (within 50 kcals for full points)
Carbohydrates (minimum g and 45-65% of total calories)
Protein (minimum g of 0.8g/kg and up to 2g/kg of body weight)
Fat (minimum g and 20-35% of total calories)
Iron (mg)
Vitamin E (mg)
Folate (ug)
Calcium (mg)
Vitamin C (mg)
Fiber (g)
** Sodium at or below 2000mg for 5 points extra credit**
B. Enter your meal plan into Cronometer and save the PDF of the Nutrition Report
Read feedback from Part 2. Kcals ranges must be set in a safe range at least 300 kcals above your estimated BMR.
Look at the Evaluation sheet while completing your assignment.
To get full points you need to be within 50 Kcals of your goal.
To figure out your calorie goal you can choose the one you calculate on your Project Worksheet or the one recommended by the Cronometer program. Note: if you enter that you want to gain or lose weight it will automatically add or subtract calories so be aware of that and do not add or subtract more from that. I can help if you are struggling.
You do not have to meet all your goals perfectly. You need to at least meet your minimum recommended amount but not exceed the Upper Limit for the specified nutrients listed above.
For example, if your calcium is recommended at 1000mg and you have 1300 mg you are fine. Just do not go above 2500 mg
Your protein can be anywhere between 0.8 – 2g/kg body weight so it will likely be above the recommended amount but that is OK.
If you are over 100% in other vitamins/minerals that are not on the Evaluation Sheet, that is ok but try not to go over the Upper limit for your own sake.
Do not add fortified cereal or multivitamins as they falsely boost your micronutrients, I want you to see what you can meet with whole foods.
Check out the grading rubric for the exact points.
Click Next to

Please print, complete, and scan or upload a picture of this activity/worksheet, following the directions below for full credit. Alternatively, you can simply type your answers directly into the word doc and upload the file instead.
A3.Supermarket Savvy.docxDownload A3.Supermarket Savvy.docx
A3.Supermarket Savvy.pdfDownload A3.Supermarket Savvy.pdf
Directions:
Visit a grocery store and go on a scavenger hunt to find TWO products (in each of the 3 categories) that meet ALL the nutritional criteria listed. Make sure you write the specific product names and the specific relevant nutrition facts (so I can see that all your products do in fact meet all the criteria listed). For example: Cheerios, first ingredient whole grain oats, 0.5 g saturated fat, and 2 grams of added sugar per 140 calorie serving.

Recall that optimal nutrition for exercise and sports performance requires consuming adequate nutrients before, during, and after training, competition. 9: Explain how to obtain nutrients during exercise and for post-exercise recovery.
1. What types of carbohydrates are best to consume before, during, and immediately after exercise? (Complex carbs, high glycemic carbs). Explain why each works best.
2. List food examples for each situation (before, during, after exercise) and explain why that carbohydrate source works best. 3. Also, what about protein, especially after exercise? Include how much protein is needed and within how long a time period.

choosing three organizations that aim to address local or global hunger and malnutrition. explain who they are, their mission and so on. Explain how college students can become involved in. And how someone would become involved with each organization

Nutrition and the Human Body
Assignment Instructions: 
Use critical thinking and apply the information you learned in Chapter 3. 
Select ONE question from the list below and answer it completely.  
Write a well-written paragraph to answer your selected question.  
Your instructor is looking for 3-4 key points in your responses that relate to this week’s readings.  
Reference your information using the APA citation format.  
Participation in weekly discussions is worth a significant part of your final grade and this forum presents you with an opportunity to develop a lifelong skill of written communication. Please review the grading rubric attached to this assignment so you know what is expected. Please see the course calendar for specific due dates. 
What organs are involved in absorption and what are their primary functions? 
This week, we will be discussing the basics of digestion.  Chapter 3 covers an in-depth discussion of digestion and absorption of nutrients. The major organs of the digestive system are defined, and their functions are discussed in detail.  It also covers information on the lymphatic system, circulatory system, endocrine system, and nervous system and how they relate to digestion and absorption. Common gastrointestinal disorders will be discussed.