Health and Wellness 110 Mr. Sillliker NSER Nutrition Planning nutritious meals… 1. Make a list of the foods that you eat over the last two day period. (5 marks) 2. Count up the servings for each food group. Foods that do not fit into a food group do not count. (5 marks) 3. Plan a nutritious breakfast, lunch, dinner, and two snacks for yourself, for a two day period, using Canada’s Food Guide as a reference. (10 marks) 4. Review the list of foods that you ate over the two day period and compare this to the nutritious plan you made using Canada’s Food Guide. How do the two compare with reference to nutritional value? Evaluate your food intake for nutritional value, variety and appeal. Analyze your eating habits and write an informative description on ways you may be able to improve your eating habits to ensure that you are getting the proper nutrition. When doing this, be realistic and honest with yourself. Try substituting a few foods at first and maybe adding or taking away some foods for benefit your overall health. Suggest foods that can be substituted or modified to reduce the amount of fat and cholesterol, and still appeal to your appetite and pocketbook. Include some general tips for healthy eating in your report. (10 marks) 5. List the following foods in the order from healthiest to least healthy, as you think now. Then go to the company’s website and research the following foods for calories, fat content, sodium & carbs.  At the top of each column list the daily recommended amounts according to the Canada Food Guide. (10) McDonald’s Big Mac                                     Burger King’s Whopper w/ cheese Wendy’s Baconator    (double)                       KFC’s Toasted Twister BBQ Ranch Wrap Tim Horton’s Fruit Explosion Muffin            Pizza Hut’s Chicken Alfredo Tim Horton’s Chicken Wrap (Ranch) Pizza Hut Personal Meat Pizza Subway’s Roasted Chicken Sandwich w/ mayo & cheese (6 inch) McDonald’s Chicken Nuggets (10 pack) 6. Pick a restaurant that you eat at and list the nutritional info for your meal. Include the side and drink that you would normally get. (5) 45 points