Module 1.

3 NCM 105 (lab)

Enhancement Activity: Things to Do:
Part I. Illustrate: My Plate Daily Food Plans specify ho many servings from each
group a person should consume.

Grains Vegetable Fruits Dairy Protein Foods

s
Eat 5 to 8 Aim for these 5 Try dairy
ounces of groups of Eat fruits often products like Eat small and lean
grains per day, veggies: or drink fruit milk, yogurt, portion of meat and
3 to 6 ounces of smoothies cheese, and poultry such as chicken,
which should -Starchy (whatever you cottage cheese pork, beef, and etc.
be whole veggies prefer).
grains. -Red and
Orange veggies
-Beans and
Peas
-Dark-green
veggies
-Other veggies
Eat 6 oz. every Eat 2 ½ cups Eat 2 cups Get 3 cups Eat 5 ½ oz. every day
day every day everyday every day for
adults and 2
cups for kids
Part 2: Design a day’s intake for your own. My Plate that illustrates variety and
moderation.

Fruits and
Grains
Vegetables

Protein Foods

Dairy Foods and

drinks

Dairy Drinks such

as Milk
Part 3: Summarize the Dietary Guidelines for Americans.
The Dietary Guidelines for Americans, updated every 5 years, reflect cutting edge
science on nutrition. Designed primarily for healthy Americans ages 2 and older, they serve as a
roadmap to a healthy diet and a healthier life -- one that promotes the maintenance of a healthy
weight, the attainment of appropriate amounts of essential nutrients, and ultimately, the
prevention of chronic disease. These dietary guidelines represent the cornerstone for nutrition
education and policy in the United States for the next 5 years. The 2010 dietary guidelines have 2
major themes. The first theme is balancing calories to maintain a healthy body weight focusing
on increased consumption of nutrient-dense foods and beverages, such as vegetables, fruits,
whole grains, and fat-free or low-fat milk products. The new guidelines also recommend that
Americans try to decrease consumption of foods and beverages high in saturated fats, trans fats,
sodium, and added sugars. The second major theme is striking a balance between consumption of
calories and physical activity. Unfortunately, most Americans still fall short of the minimum
daily recommended amount of exercise. The US Physical Activity Guidelines for Americans
recommend that children and adolescents age 6 and older average at least 60 minutes of aerobic
activity each day, and that adults average 150 minutes of moderate intensity physical activity a
week to achieve significant health benefits.
Part 2. To Do List: 10 points each
1. Make a list of Food menu that you have taken in one day, that include breakfast, lunch
and dinner, and snacks (if any)

Morning Lunch Dinner Snacks

- Rice -Rice -Rice -Bread with Jam
- Coffee -Sinigang na Bangus -Adobong Baboy -Orange Juice
- Ham -Coke -Milk -Chocolate Bar
- Omelette -Chop suey

2. From the above list, choose one (1) meal menu and give the foods and food nutrients
found accordingly.
Morning/Breakfast
 Rice – 23 grams of Carbohydrate, 3 grams of Protein, and 2 grams of Fat
 Omelette (fried) – 0.6 grams of Carbohydrate, 11 grams of Protein, and 12 grams
of Fat
 Ham (fried) – 2 grams of Carbohydrates, 3 grams of Protein, and 1 grams of Fat
 Coffee – 0 grams of Carbohydrates, 1 gram of protein, and 0 grams of fat

3. Calculate the energy of foods available in one meal menu that you have chosen in
question No. 2.

25.6 carbohydrate x 4 kcal/g = 102.4 kcal

18 protein x 4 kcal/g = 72 kcal
15 fat x 9 kcal/g = 135 kcal
Total: 309.4 kcal

135 fat kcal ÷ 309.4 total kcal = 0.4386 (0.44)

0.44 x 100 = 44%