a 1-day healthy eating plan that meets the dietary standards and guidelines

Project 5: Your Healthy Eating Plan Name:

Purpose: With this final project you will develop a 1-day healthy eating plan that meets the dietary standards and guidelines that have been presented in this class. For examples of what this might look like, go to: http://www.choosemyplate.gov/healthy-eating-tips/sample-menus-recipes.html

Reports to save, use, and submit to the ANGEL drop box along with this document (4 total files, this document + 3 reports):

Nutrients Report for 1-day healthy eating plan (1 report).

Food Groups and Calories–run report for 1 day plan, and then click on the plus sign (+) to the left of Added sugars row, before exporting to PDF file. (1 report)

Meal Summary Report for 1-day healthy eating plan. (1 report)

Directions:

Navigate to: supertracker.usda.gov and log in to your profile. Click on My Plan. Look at the Daily Food Group Targets for each food group. See the sample picture below:

These are food group goals for the 1-day eating plan that you will create. Record these target values for each food group in the table under the header “Summary of your 1-day Healthy Eating Plan” found on page 4, question/table #1.

Use the recommendations from MyPlate (daily food group targets as above); the Dietary Guidelines for Americans, healthful eating practices you learned from this class, as well as your own food preferences and cultural practices to create a 1-day eating plan that meets the criteria described below under #6 of the directions.

Type each food and beverage into the 1-Day Personalized Healthy Eating Plan on page 3 below. List the amount or quantity of food and identify the food group each item falls within.

Enter each food item on your 1-day eating plan into SuperTracker using “food tracker”. As you add foods to Super Tracker, you can look at the bar graph (below) and see your progress towards meeting the food group goals. Once you have met the food group goals, you can click on “Related links: Nutrient Intake Report” to see if you have met the rest of your goals for this assignment (further described below in #6 of these directions).

Your 1-day Healthy Eating Plan must meet the criteria outlined in this checklist:

Meet a minimum of 95% of the target amounts for My Plate (the Daily Food Group Targets). This includes at least 3 ounces of whole grain foods and 3-cup equivalents from the milk group. It is acceptable to exceed 95% for the target groups. Note: If you follow a vegan diet or cannot tolerate dairy products, make a note on the assignment submission.

Select a reasonable energy (calorie) level that is similar to your SuperTracker My Plan Daily Calorie Allowance.

Meet these heart healthy goals:

20-35% of total calories from fat
<10% of total fat calories from saturated fat
£2,300 mg of sodium. If you are very active and your energy needs are 3000+ calories per day, try to keep it under 3200 mg.
³4700 mg of potassium per day

Meet <10% of kcals from added sugars.

Meet at least 90% of the recommended (target) amounts for fiber, vitamins and minerals. Going over 90% is fine. (Only for nutrients listed in question #4, table. Note that the RDA for vitamin D is 5 ug, which is what we are using in this class since you all do get some sunshine exposure.)

Rules for your food selection:

You cannot eat any more than 1 cup of a fortified breakfast cereal or a fortified bar or shake.
Do not choose a product that has 100% of all vitamins and minerals such as Total breakfast cereals, Product 19, raisin bran, complete cereals, power bars, protein shakes, and instant breakfast drinks.
Juices must be 100% juice and must be limited to no more than 1 cup.
Do not include a vitamin or mineral supplement.

Choose foods that you enjoy eating. Healthy does not mean boring. Including some treats or a dessert on your menu is acceptable and encouraged.

If you have a health condition which makes it difficult to meet recommendations such as a food allergy or intolerance or digestive disease etc., please just write a note to your instructor.

You may have to “tweak” your 1-day eating plan a few times to create the “perfect” plan that meets all of the criteria outlined above.

Once you are satisfied with the plan you’ve created, complete Summary of Your Healthy Diet Plan tables and questions on pages 4 and 5. Report to use: Nutrients Report for 1-day eating plan.

Submit the following into the drop on ANGEL:

The completed Project 5 document

Nutrients Report for 1-day eating plan.

Meal Summary Report for 1-day eating plan.

1-Day Personalized Healthy Eating Plan