eatright assignment/Activity feedback.pdf
Your results are based on the activity choices you made on XXXXXXXXXXTo get a better picture of your usual activity habits, repeat eaTracker on several
different days.
My Activity FeedbackMy Activity Feedback
* For adults aged 18-64 years, Canadian Society for Exercise Physiology
Activity My Time (minutes) Recommended*
Low effort activities such as light housework, work involving standing, stretching
and yoga.
10 While these activities can help with balance,
flexibility, and relieving stress they don't count
towards your "active" physical activity time.
Moderate effort activities such as
isk walking, gardening, swimming,
icycling, light weight training.
5 150 minutes of moderate- to vigorous-intensity
aerobic physical activity per week, in bouts of
10 minutes or more.
High effort activities such as aerobics, spinning, speed cycling, jogging, soccer,
hockey, martial arts and racquet sports.
0
Total time in moderate- to vigorous-intensity activities 5
Muscle and bone strengthening activities such as lifting weights, working with
esistance bands, doing exercises that use your body weight for resistance (i.e.
push ups, sits ups, pilates, yoga), heavy gardening (i.e. digging, shoveling),
asketball, tennis, volleyball.
5 Muscle and bone strengthening activities using
major muscle groups at least 2 days per week.
My Activity Feedback
You did not spend much time in moderate- or vigorous-activity today. Be sure to make time for physical activity tomo
ow. Aim for bouts of 10 minutes
or more throughout the day to reach your weekly goal of 150 minutes.
You did 10 minutes of light activity today. While these activities can help with balance, flexibility, and relieving stress they don’t count towards you
aerobic physical activity goal. Try to choose activities that can help you reach your weekly goal of 150 minutes of moderate- or vigorous-activity.
Keeping active is an important way to help you achieve better health and a healthy weight.
Calories burned or used in activity
Calories for your basic body functions such as
eathing, digesting, etc. and your activities of daily living (e.g. moving around the house, office, etc.):
1910 kcal
Calories for the activity level you indicated on your "My Details" page Sedentary: 0 kcal
My calories burned in physical activity today (from the activities you selected on the activity search): 57 kcal
Good effort for being active! The calories you burned in activity are greater than the calories you need to use based on your stated activity level. If you
keep this up you should start to lose weight. You may need to have more calories if your goal is to maintain your weight. If the increased activity level
from today becomes normal, you may want to increase your activity level category on your My Details page.
Related links
Weight Management Factsheets - Dietitians of Canada
Physical Activity Guidelines – Canadian Society for Exercise Physiology
Take Action
Use eaTracker to set your goals and track your progress.
http:
www.csep.ca/CMFiles/Guidelines/CSEP-InfoSheets-adults-ENG.pdf
http:
www.eatracker.ca/my_profile/my_details.aspx?appDate= XXXXXXXXXX
http:
www.dietitians.ca/Your-Health/Nutrition-A-Z/Weight-Management.aspx?categoryID=59
http:
www.csep.ca/english/view.asp?x=804
http:
www.eatracker.ca/my_profile/my_goals.aspx
http:
www.dietitians.ca/Find-A-Dietitian.aspx
If you need help achieving your healthy eating goals consult a Registered Dietitian.
If you need help becoming more active consult a CSEP Certified Exercise Physiologist® or a CSEP Certified Personal Trainer®.
For additional tips, tools and great recipes to help you eat well visit the Dietitians of Canada website at www.dietitians.ca.
http:
www.dietitians.ca/Find-A-Dietitian.aspx
http:
www.csepmembers.ca/english/search.asp
http:
www.dietitians.ca
eatright assignment/Assignment 2 EATRIGHT Instructions.docx
Assignment # 2
EatRight Food Tracke
Step 1 – Write report including 2 healthy changes recommendations you would give yourself for each of the highlighted areas including the menu, food group feedback, energy calorie feedback, nutrient feedback, activity feedback, and Body Mass Index feedback.
eatright assignment/BMI and weight feedback.pdf
My BMI and Weight FeedbackMy BMI and Weight Feedback
Your Body Mass Index (BMI)
My BMI: 35.3
Underweight = < 18.5
Normal Weight = XXXXXXXXXX
Overweight = XXXXXXXXXX
Obesity = BMI of 30 or more
Your BMI is 25 or higher and puts you at greater risk of developing diabetes, heart disease and some types of cancer. The higher your BMI number
(over 25) is, the greater your risk of developing these conditions.
BMI is a handy tool, but it is not right for everyone. It may not accurately assess health risks in:
Muscular athletes
People under age 18 who have not reached full growth
Pregnant or lactating women
Adults over age 65
Your Waist Measurement
Waist circumference (WC) is another measurement used to assess health risk.
The WC provides an indicator of abdominal fat. Excess fat around the waist and upper body (also described as an 'apple' body shape) is associated
with greater health risk than fat located more in the hip and thigh area (described as a 'pear' body shape).
Waist measurements guidelines:
Less than 102 cm (40 in.) for men
Less than 88 cm (35 in.) for women
A waist measurement above the guidelines increases risk of developing health problems such as diabetes, heart disease and high blood
pressure.
How to measure your waist:
You can take your waist measurement yourself or ask someone to help you.
Stand up straight. Remove clothing from around your waist.
Wrap a tape measure around your waist - half way between your hip bone and lowest rib.
Make sure the tape measure is level all around and hold firmly but don’t press into the skin.
Take a deep
eath, exhale and measure.
Compare your results to the waist measurement guidelines.
How can you achieve a healthy weight?
Eating well and keeping active every day is an important way to help you achieve a healthy weight. If your number falls in the “overweight” or “obese”
BMI range, try to lose weight by making lifestyle changes. Start by eating smaller food portions and increasing your activity level.
Related Links:
Weight Management Factsheets - Dietitians of Canada
Canadian Guidelines for Body Weight Classification in Adults - Health Canada
It’s Your Health – Obesity - Health Canada and Public Health Agency of Canada
Physical Activity - Public Health Agency of Canada
My Menu Planner
Weight Control Strategies that Work
Plate Size Matters
http:
www.dietitians.ca/Your-Health/Nutrition-A-Z/Weight-Management.aspx?categoryID=59
http:
www.hc-sc.gc.ca/fn-an/nutrition/weights-poids/guide-ld-adult/qa-qr-pub-eng.php
http:
www.hc-sc.gc.ca/hl-vs/iyh-vsv/life-vie/obes-eng.php
http:
www.phac-aspc.gc.ca/hp-ps/hl-mvs/pa-ap/index-eng.php
http:
www.eatrightontario.ca/en/MenuPlanner.aspx
http:
www.eatrightontario.ca/en/Articles/Weight-Management/Weight-Control-Strategies-that-Work.aspx
http:
www.eatrightontario.ca/en/Articles/Weight-Management/Plate-Size-Matters.aspx
Take Action:
Use eaTracker to set your goals and track your progress.
If you need help achieving your healthy eating and weight goals consult a Registered Dietitian.
For additional tips, tools and great recipes to help you eat well visit the Dietitians of Canada website at www.dietitians.ca.
http:
www.eatracker.ca/my_profile/my_goals.aspx
http:
www.dietitians.ca/Find-A-Dietitian.aspx
http:
www.dietitians.ca
eatright assignment/calories(energy)feedback.pdf
Calories
Your results are based on the food and activity choices you made on XXXXXXXXXXTo get a better picture of your usual eating habits, repeat eaTracker on
several different days.
My Eating FeedbackMy Eating Feedback
Calorie Intake
My calorie (energy) intake: 2392 kcal
Your Estimated Energy Requirements (EER): 1910 kcal
The Estimated Energy Requirement (EER) is an estimate of the number of calories you need in a day to maintain your cu
ent weight.
It is based on your age, gender, weight, height, and whether you are pregnant or
eastfeeding; and also on the activity level you selected in your
profile.
Calories from protein, fat, ca
ohydrates and alcohol
Approximately 11% of your energy (calories) comes from alcohol. Alcohol can provide significant extra calories to your day. Alcohol is not an essential part
of healthy eating, it adds calories but no other nutrients.
Nutrients My Intake (Grams) My Intake (%)
Recommended Intake as a
Percent of Total Calories
Protein XXXXXXXXXX%
Fat XXXXXXXXXX% for adults
25-35% for 14 to 18 year olds
Ca
ohydrate XXXXXXXXXX%
Calories and key nutrients by meal
Quantity Units
Calories
(kcal)
Protein
(g)
Fat
(g)
Ca
s
(g)
Fi
e
(g)
Sodium
(mg)
Total XXXXXXXXXX 2405
Breakfast XXXXXXXXXX
Bread, mixed-grain (also whole-grain, seven grain) 2 slice(s XXXXXXXXXX
Cheese, cheddar 75 g XXXXXXXXXX
Cheese, cream 2 tbsp(s XXXXXXXXXX
Milk, fluid, skim 250 ml XXXXXXXXXX
Tea,
ewed 250 ml XXXXXXXXXX
Lunch XXXXXXXXXX
Cracker, whole-wheat 6 cracker(s XXXXXXXXXX
Orange, juice, chilled, includes from concentrate 250 ml XXXXXXXXXX
Soup, cream, mushroom, low sodium, ready-to-serve, canned 350 ml XXXXXXXXXX
Dinner XXXXXXXXXX
Chicken, wing, meat & skin, cooked 4 wing(s XXXXXXXXXX
Fast foods, pizza, cheese and vegetables, regular crust 1 slice(s XXXXXXXXXX
Water, mineral, "POLAND SPRINGS", bottled 500 ml XXXXXXXXXX
Snacks (all XXXXXXXXXX
Yogurt, fruit bottom, 1% to 2% M.F. 150 g XXXXXXXXXX
Alcoholic, table wine, red (11.5% alcohol by volume) 12 oz XXXXXXXXXX
Snacks, tortilla chips, taco 20 chip(s XXXXXXXXXX
Energy Balance
Your body weight should stay the same if the calories from your food and beverages balance the calories you use for daily living and additional
physical activities.
Today you had more calories than you need to maintain your cu
ent weight.
If you always have more calories than your EER or if you decrease your activity level from what you reported in your My Details page, you will likely
gain weight.
If you become more or less active than when you started eaTracker you may want to go back to the My Details area to change your activity level. Your
estimated energy requirement (EER) is based on the activity level you selected.
How can you achieve a healthy weight?
Eating well and keeping active every