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Food Log Project

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Isha Kundlas

on 17 December 2015

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Transcript of Food Log Project

BY: Isha Kundlas
Food Log Project
Micro nutrients
Micronutrients are minerals and vitamins required in small portions that are essential to our health, growth and development. Micronutrients are naturally found in a number of plant and animal based food. Although, vitamins and minerals can no be obtained through medication. A varied diet generally provides the same amount, or more minerals and vitamins necessary for human health. Micronutrients play a very important role by supplying humans with the proper intake of minerals. Without micronutrients many illnesses can occur especially regarding healthy babies.

The micronutrients that I most commonly obtain through food consumption is vitamin A, vitamin B, vitamin C, vitamin D, vitamin E, iron, calcium, magnesium, zinc and selenium. Vitamin A is what I obtain through the consumption of an egg (the yolk of an egg) which is one the factors contributing to my daily intake of meat and alternatives.
Vitamin B is what I obtain through the consumption of leafy greens which I put plenty of in salads as you can tell from the extended fruit and vegetables in the graph. Another factor contributing to my fruit and vegetable graph is oranges which I consume to obtain Vitamin C. I obtain Vitamin D from eating fruit with citrus them like cabbage and strawberries. Vitamin E is obtained through the consumption of olive oil, avocado (fruit and vegetables), cereal (grain products).
My main sources of calcium comes from Dairy products like milk, cheese and yogurt. My milk and alternatives graph shows that I consume anywhere form 2-5 servings of milk and alternatives, also I am receiving my daily dose of micronutrients.
Macro nutrients
Macronutrients are substances that are important for energy, growth and providing our bodies to complete other functions. Macronutrients are nutrients that are required in large amounts and these nutrients fuel and give us energy so that we are able to complete the tasks that come in our daily life. The three macronutrients are carbohydrates, proteins and fats. Carbohydrates we consume, can be converted to starch known as glycogen, this is stored in the liver and muscles. Fruits and vegetable contain a non-digestible carbohydrate known as cellulose. Fruit and vegetables cellulose is not used for energy, but this type of carbohydrate us used to maintain good health of the large intestines and sitting the removal of body waste. Proteins are broken down in the gut into a lot of different amino acids. These amino acids are used to build and repair tissues and muscles. Fat has a bad reputation with the negative comments about weight gain and heart disease, however some fat in out diets are important for our health and well being. It is recommended that 20-35% of our daily energy should be supplied with fat and oils. The three dietary fats are saturated fat (found in foods like meat, butter and cream-animal sources) unsaturated fat (found in foods like olive oil, avocados, nuts and canola oil-plant sources) and trans fat (found in commercially produced baked goods, snack foods, fast foods and some margarines).

The macronutrients I most commonly consume include fish, cereal eggs, nuts and legumes. Carbohydrate mainly come in forms of grain products which why the Canadian Food Guide recommends at least six servings of grain products. I regularly eat between 3-5 servings of grain products which is one main supply of macronutrients.
Another category with many macronutrients is protein. As you can see from my meat and alternatives graph. The Canadian food guide recommends 1-2 servings and meat and alternative. I consume anywhere from 1-5 servings of protein. Through this protein intake I obtain magnesium, calcium and phosphorus, which are all essential macronutrients. I also consume nuts often which is responsible for raising the amount of meat and alternatives that is displayed on my graph.


The last supply of macronutrients come from unsaturated fats such as nuts, seeds, olive oil and avocado. The Canadian food guide recommends six servings of fruit and vegetables. I usually eat between 4-6 servings which contain fruit like avocados act as macronutrients.
Is the Canadian Food Guide an accurate representation of what an individual should consume per day?

First created in 1942 and named “Canada’s Official Food Rules,” is now known as “Eating Well with Canada’s Food Guide'' is guide that explains how many servings of each food group a female and male should consume everyday. Many people, schools and media sources think highly of the food guide but a few researchers believe it is ''out-dated'' and ''un-realistic''. The Canadian Food guide's grain products servings do not match all foods. It says a bagel should weigh 90 grams, but the bagels at Tim Horton's range from 113-123grams. In the same way a slice of bread is 35 grams, however a Country Harvest bread weighs 45 grams per slice, so if you make a sandwich you are technically consuming 2.5 slices of bread. Some brands like Dempsters and Silver Hills are close to the Canadian Food Guide Serving sizes, but then it is just a matter of what brand you buy. Located near the bottom of the food guide it suggest we ''include a small amount– 30 to 45 mL (2 to 3 Tbsp) – of unsaturated fat each day'' this scan be misinterpreted to mean that we add more oil when we cook or use more salad dressing with our salads. Instead of encouraging a specific amount they could recommend a healthier source of fat and oil like nuts, fish, avocado and seeds. Ottawa Obesity specialist Dr, Yoni Freedhoff says ''The modeling the guide uses to determine calories and energy is outdated too. Although many foods have become more calorie-dense, and even natural produce like apples are simply bigger, serving sizes have remained virtually unchanged since 1977''. In 1977 ''The food guide saw a complete overhaul in design and approach in 1977. Fruits and vegetables were consolidated into one group, and milk was expanded to include dairy products. Each of the four food groups was outfitted with a numbered serving range, metric serving sizes and plenty of pictorial examples. It was displayed in a wheel format around a sun graphic''. Over the year we have developed new ways of growing and maintaining crops and livestock one of which is using genetically modified organisms (GMO's). GMO's can drastically change foods, the size, flavour, colour, calories and other nutritional values. Many Canadians support and follow the Canadian food guide, but some researchers believe the Canadian Food Guide is not completely up-to-date.

As mentioned earlier on the grain products are measured in grams that may not be accurate. Therefore, when I ate at a restaurant and ordered a sandwich, I was not sure of the grams and how many calories or servings that sandwich would count as. I decided to add it as two servings, but this might not necessarily be the ideal way to keep track of grain consumptions.
In my food log I kept track of calories which helped me analyze and compare it to the calorie count designed in 1977. With many added chemicals and organisms added to enhance other flavours the overall food became more calories-dense.
Serving size is also an issue if the Canadian food guide is using the 1977 calorie count as there means for determining calories. The serving portion have changed drastically over time. As you can see form the photo above the ratio, size and serving of fries over the past few years have been impacted form larger amounts of sources like smaller or larger potatoes. This means when I compared the calories and portions of food I was eating to the Canadian food guide was different. This lead to different serving and food amounts displayed on my graph.

Why is it important to maintain the different dimensions of health in our life?

Wellness is much more than physical health, nutrition or exercise. Wellness consists of the different states social, emotional, spiritual, environmental, occupational, intellectual and physical. Social wellness is the ability to interact with other in a positive and well behaved manner. It is important to engage with other people so who maintain a healthy relationship with the people around you Emotional well is the ability to understand and process our emotion. This is necessary to cope with good and bad situation and have self control when in an angry state. Spiritual wellness is the ability to establish peace and harmony in our lives. This allows us to realize the common purpose of values and actions and reflect on them in a beneficial manner. Environmental wellness is the ability to recognize and appreciate the beautiful surroundings and quality of sources you have like water or air. This is extremely important to stay connected with our surrounding, making a positive impact on our environment by keeping our homes and communities clean will lead to our planets emotional wellness. Occupation wellness is the ability to get fulfillment personally form our careers or hobbies. This allows to rethink and reconsider everything about you job a make a positive impact on the organization/company you work for. Intellectual wellness is the ability to open our minds to new thoughts and ideas that can used in your personal life as well as to help our community. This increases our desire to learn and explore new things that can contribute to another experience. Physical Wellness is the ability to remain healthy while balancing our busy lives. Taking just 30 minutes out of your day to work your dog is better than no physical activities what so ever. The benefits of physically activity include the prevention of diseases, obesity and a long healthy life.

How can you improve the physical factors of fitness in your life?

Physical fitness is very important to maintain a healthy lifestyle along with eating healthy. Physical fitness is composed of five components Muscular strength, muscular endurance, cardiovascular endurance, flexibility and body composition. Muscular strength is the ability of a muscle to produce the largest amount of force. To improve your muscular strength workout with weights, resistance bands or weighted balls. Muscular endurance is the ability to produce force continuously over a long period of time. To improve you muscular endurance do multiple repetitions of an exercise related to resistance training like curl ups or push ups. Cardiovascular endurance is the ability of the heart and lungs to provide oxygen and nutrients to the muscles so it muscular can be continued. To improve cardiovascular endurance do activities that increase the amount of blood pumped to you heart like walking, jogging, running or biking. Flexibility is the ability of joints to freely move through their full extent of motion. To improve your flexibility perform stretching activities like toe touch, sky reach, shoulder stretch and cross-thigh hug. Body composition describes the make-up of your body. It is the relation between mass, height, bones, organs, ligaments, muscles and fat mass. It is key that a healthy balanced in maintained between activities to obtain optimal results. Rest between activities and practice until you are satisfied with your results.

I have created a graph which displays the amount of time I exercised for 3 weeks (21 days). I compared this to the recommended minimum of 30 minutes of exercise you should get a day (according to www.mayoclinic.org). The activities varied but some of the most common activities I participated in was swimming, dancing, walking, skating and biking. Some of these activities contributed to my cardiovascular endurance like walking or biking. I also obtain flexibility through dancing and skating. My muscular endurance was also built when I would continuously swim laps which worked my legs and arms (depending on what type of swim I did).
The 4 steps to achieve and maintain a healthy lifestyle.

To maintain or achieve a healthy lifestyle follow these for simple steps. Make goals that are SMARTER: Specific, Measurable, Attainable, Realistic, Timeframe, Everybody Cares and Resources.

1. Being Active: take any chance you get to exercise, to be ready keep a pair of walking shoes ready to go, keep hand weight near your television or phone and keeping spare workout clothes in your car.

2.Eating Healthy: Put healthy foods in your body to feel happy about your diet, to help eating health try eliminating refined sugars, limit portions, eat more dairy, stay close to nature, eat healthy fats not trans fat, eat healthy snacks, make a grocery list to not buy extra foods, limit the amount of grains you eat.

3.Nurturing Spirit: support all aspects of your being, keep healthy relationships with friends and family because they will support all your decisions. Express your thoughts through any means, dance, poems, celebrations.

4.Maintain A Healthy Weight: by being active eating healthy and decreasing the amount of sedimentary activities (activities that require very little movement like watching TV, playing video games, lots of time on a laptop.

What are some modern day conveniences that affect our health negatively?

The advancement of technology we have developed innovative ways to make manual labour and make life easier. All the attention was directed to the product rather than the health effects it will have in our life. Technology (television, cell phones, laptops) and social media cause people to sit in front of their television for hours watching Netflix, but we do not realize we could have spent that time doing something more productive. People who use social media spend a lot of time trying to perfect photos and posts. Amalgams that are most commonly seen as silver fillings are used as a cavity remedy. Amalgams have brought up debates that suggest negative effect on health and on long-term safety. This is due to the use of mercury which is a toxin to several body organs. Plastic pose many environmental risks, but if used incorrectly can pose serious health concerns. Plastic products contain Polyvinyl chloride, Pthalates, Polystyrene that have often been associated with eye irritation, cancer and ulcers. Microwaves are a popular source to heat and re-heat food. There has been some speculation that suggests microwaving meals for a long duration of time can cause the dish to lose it's nutrients, vitamins and minerals.

Sources:
-http://www.phac-aspc.gc.ca/cphorsphc-respcacsp/2008/fr-rc/cphorsphc-respcacsp07a-eng.php
-http://www.who.int/globalchange/publications/reports/health_rioconventions.pdf
-http://www.mhhe.com/hper/physed/clw/01corb.pdf
-http://www.hc-sc.gc.ca/fn-an/alt_formats/hpfb-dgpsa/pdf/food-guide-aliment/view_eatwell_vue_bienmang-eng.pdf
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