Food Label Assignment

What is your food product? -Nestle Fat Free Yogurt 1. What is the serving size? -135g 2. How many servings per container? -1 3. How many calories per serving? -105kcal 4. How many calories are from fat? -0.07kcal 5. What percentage of each serving’s calories comes from fat? -7.4% 6. What is the total fat percentage of your food? -7.4% Is this content Low/Moderate/High? -moderate 7. What is the saturated fat percentage in your food? -0% Is this content Low/High? -low 8. How much of your diet should come from saturated fats? -25~35% 9. What is the difference between saturated and unsaturated fats? -at the room temperature, saturated fat is in the state of solid and unsaturated fat is in the state of liquid. -Unsaturated fat is made of plant oil and saturated fat is made of animal fat. 10. What is the percentage cholesterol in your food? -0g Is that Low/Moderate/High? -low 11. How much sodium is in your food? -77mg Is this content Low/Moderate/High? -low 12. What is the carbohydrate content of your food? -21.9g Is this content Low/Moderate/High? -moderate 13.What is the sugar content of your food? -0g Is this content Low/Moderate/High? -low 14. Why are sugars not good for you? -because consuming too much sugars especially in simple carbohydrates can cause obesity, heart diseases and diabetes. 15. How much fiber is in your food? -0g 16.Why is fiber good for you? -because fiber cannot be digested so when it passes through bowels, it can clean the bowels and therefore it reduces the risk of getting heart diseases, cancers, diabetes and other diseases. 17. How much protein is in your food? -4.2g Is this content Low/Moderate/High? -low 18. What is the Vitamin A , Vitamin C, Calcium, and Iron content of your food? Vit. A -0g Vit. C -0g Calcium -162mg Iron -0g Are these amounts adequate? -not really 19. Overall, what would you say is the nutritional value of your food? Is it good for you? -The nutrition value is low. It's not good. Why or why not? -Because even though our food does not include any sugar, it also does not contain much important nutrients such as sodium, carbohydrate and protein.

Nutrition Analysis

*Weekend Calories Grams Calories %-Cals Calories 1,284 Fat 49.1 440 34 % Saturated 16.2 145 11 % Polyunsaturated 6.8 61 5 % Monounsaturated 20.3 182 14 % Carbohydrate 153.1 614 48 % Dietary Fiber 8.4 Protein 58.7 237 18 % Alcohol 0.1 1 0 % Fat ( 34 %) Carbs ( 48 %) Protein ( 18 %) Alcohol ( 0 %)

%-RDA/AI

Calorie balance

Calories Eaten (1,284 calories) Calories Burned (2,260 calories)

From the first graph of calories, I felt that I did not consume enough protein even though I had consumed too much carbs. I think this is because I played a sport on the day and I was too hungry that I ate too much rice and noodle since I can feel full quickly by eating carbs(rice). I think I should eat more food containing protein instead of carbs no matter how much hungry I am.

As observed from the second graph of %-RDA/AI, I did not consume enough vitamins including vitamin A,C,D and E , iron and magnesium. To get enough vitamins, I should eat more vegetable or fruits. Since there are always some fruits at home and I can eat without cooking, eating some fruits everyday will be an easy and efficient way to get enough vitamins everyday. I also think eating fish will help getting enough magnesium.

In the third graph of calorie balance, I did not consume caries as much as I burned. Since I can eat more food, I should eat something that can supplement what I do not consume enough such as fruits. By doing so, I think I can balance the calories I eat and burn and I can sustain the healthy life.

*Weekday

calories

Grams Calories %-Cals Calories 839 Fat 25.1 223 27 % Saturated 7.0 63 7 % Polyunsaturated 6.6 58 7 % Monounsaturated 8.5 76 9 % Carbohydrate 124.5 504 60 % Dietary Fiber 6.5 Protein 27.8 111 13 % Alcohol 0.1 0 0 %

Fat ( 27 %) Carbs ( 60 %) Protein ( 13 %) Alcohol ( 0 %)

%-RDA/AI

Calorie balance

Calories Eaten (839 calories) Calories Burned (2,260 calories)

In the graph of calories, it can be observed that I had consumed too much carbs and did not consume enough protein (I even consumed more than I did in weekend). I think this is the result of eating a lot of carbs(pancakes/rice) for breakfast because I did not have much time so I ate carbs so that I could be full quickly. I should take more time for breakfast and eat many kinds of food especially protein (eggs, yogurt etc).

From the second graph of %-RDA/AI, I did not consume enough vitamin D and E. This is because I did not eat enough milk. Although there is always milk at home, I tend to drink tea when I get thirsty. I should change my eating habits that when I get thirsty, I should drink milk or not to forge, I should decide I will eat a cup of milk every breakfast.

As observed from the graph of calorie balance, I did not consume as much calories as I burned. However, since I do not play any sport in weekdays, I think I can continue or change little amount of consumption of calories to keep the balance. When I feel I want to eat something, as I said in the last paragraphs, I should drink milk to get enough vitamin D and protein.

As comparing my eating habits in weekend and weekday, I did not consume enough protein and vitamins in both days so I need to change the daily eating habits to eat more fruits and milk. In weekday, I consumed more carbs that weekend because I did not have enough time to eat a lot of kinds of food and I tended to eat more carbs to get full more quickly. From this assignment, I learned that I should take more time for each meal and make sure I eat enough amount of many kinds of food and in weekends, since I have more time, I especially need to be careful about the kinds of food I eat.

Food I ate on 25th to 28th Feburary

25th(Friday)
Breakfast

• 2 pancakes
• 1 egg
• 1 cup of tea

Lunch

• 1 bowl of rice
• 1 cup of tea

Dinner

• 1 bowl of pasta
• 1 piece of fish
• 1 potato
• 1 tomato
• 2 cups of tea

26th(Saturday)
Breakfast

• 1 bows of white rice
• 1 cup of tea

Lunch

• 1 cheese hamburger
• 1 baked potato
• 1 cup of tea

Dinner

• 1 bowl of vegetable noodle
• 2 cups of seafood soup
• 1 piece of chicken
• half a cup of ice cream
• 2 cups of tea

27th(Sunday)
Breakfast

• 1 bowl of fried rice
• 1 cup of tea
• 1 piece tofu

Snack

• 3 cookies
• 2 pieces of chocolate

Dinner

• 1 bowl of udon
• 2 pieces of chicken
• 2 cups of tea

28th(Monday)
Breakfast

• 2 slices of bread
• 1 cup of tea

Lunch

• 1 bowls of rice
• 1 egg
• 2 sausages
• 1 cup of tea

Snack

• 1 bunch of grapes
• 2 pieces of chocolate

Dinner

• 1 bowl of white rice
• 5 pieces of cooked pumpkin
• 3 slices of pork
• 2 cups of tea

Health in the News

Stress Management

Article Title: Stress Management, How to reduce, prevent and cope with stress
Author: Melinda Smith, M.A., Ellen Jaffe-Gill, M.A., and Robert Segal, M.A
Web page
Date: Last modified on: October 2010.

http://helpguide.org/mental/stress_management_relief_coping.htm

*SUMMARY*
This Article is basically about how to deal and manage with stress that people get in their daily lives. Stress is not avoidable, but when people get stressed, they can manage it by following some steps and learn how to deal with it. There are 2steps to identify the type of stress and 6strategies people can apply to stress. When people are working on the first 2steps, they first make a "stress journal". In the journal, they need to 'identify the source of stress', means what causes you being stressed and what you think about it. Then, in the next step, you refer to the journal you have written before and identify your current way to deal with the stress. For example, if you have been releasing stress by smoking or drinking alcohol, you need to improve that and find your own healthier way to reduce the stress. To release stress healthily, people need to one (or more) of the following strategies; avoiding unnecessary stress, altering the situation, adapting the stressor, accepting the things you can’t change, making time for fun and relaxation and/or adopting a healthy lifestyle.

*BIG MEANING*

When we get stressed, it is often really hard to keep composure and we can get pannicked how to deal with the stress. However, by following the 2steps in this article and understand the 6strategies about stress, I think we can deal with stress smoothly. Making "the stress journal" is a unique and important way to deal with stress because as we write all your stressors down honestly, we can be emotionally calm which reduces some of the stress. Moreover, by reading the journal we have written whenever we get stresed, we can reflect our ways we have done to reduce stress and improve/find a better way to further reduce/minimize our stress. Stress is one of the big issue in our daily life in comunity, but by recording the causes, reflecting them and improving ways to reduce stress, I believe it will help people to deal with them and have a peaceful life.

*PERSONAL MEANING*

As I read this article, I felt the need to change my way to cope with stress. When I get stressed, I try to release it by sleeping and forget about it without actually trying to solve the problem that causes me stress. The 2steps and the 6strategies were new and surprising to me and I think I should follow them. I think making the "stress journal" will be a good way to encourage myself to reflect my previous stressors and find more positive and effective way to cope with the stress.

Health Interview Assignment

Interview an older person (at least 25 years old) you know who seems to be especially healthy. Complete the questions below as a blog post in your own blog.

What is his/her relationship to you?

My mother

1. Have you always been as healthy as you are now? Please explain.

Yes. To stay being healthy, she has been continuing to minimize her stress and sleeping well everynight.

2. What particular health habits in the following areas do you practice, that contribute to your level of health?

Nutritional Habits_Eating a lot of vegetables. (She drinks carrot juice every morning)

Fitness Habits_She plays golf 2-3 times in a week

Coping with Stress_She sleeps well to release some of her stress. Also she enojoys playing golf to forget about the stress.

Dealing with Conflicts_When she deals with conflicts, she discusses with her friends/family to find the solution.

Keeping a Positive Attitude_She keeps a positive attitude by looking forward exciting events such as going for lunch with her friends or traveling with family.

Any Additional Healthy Habits_She controls her meals not to eat too much. For example, if she eats too much dinner, next morning she eats less breakfast than usual.

3. How did you develop these habits? Please explain.

She seldom gets imformation about being healthy from books or internets and thinks how she can change her lifestyle to be more healthy. She also found out that if she sleeps early(around 10o'clock),she can stay beinig positive for the whole day.

4. What motivates you to practice a healthy lifestyle?

She wants to continue being healthy for long time(even until she gets really old) and that motivates her to practice the healthy habits everyday. She also thinks that being healthy, she can care about family.

5. Create a question of your own that you would like to ask regarding this person’s healthy lifestyle. Make sure that the question allows your interviewee to expand on his/her thoughts (not a one word answer).

Question: _Which of your healthy habits do you especially recommend people to practice?

Answer: _Sleeping well and eating vegetables everyday because

these habits actually helps her being healthy

so she thinks they are the best way to stay healthy.

Grade: /10 pts (processing habits & attitude)

My Wellness Wheel

• Social

4: I enjoy being with my family and friends but sometimes, I prefer to be alone.

• Physical

3: I play sports every weekend but not every day. Also, since I do not play sports daily, I sometimes cannot sleep well because I am not so tired.

• Spiritual

2: I do not think about religions and after I die so often.

• Intellectual

4: I enjoy reading books and listening to music

• Emotional

4: I do not change my emotion too often( for example, I do not get angry so easily) but I change my emotion when it is the time. (for example, I smile when it is is in a fun mood)

• Occupational

5: I think I am doing my work as a student, such as coming to school everyday on time and do my homework.

What is your definition of a healthy person?

What is your definition of a healthy person?

My definition of a healthy person is someone who runs her life in the way she thinks she will be able to be happy in the future. For example, if some one sleeps well every night, I think she will have a better day tomorrow compare to the one who did not sleep well and is tired in the next day. Also, if someone tries to eat more vegetable and fruits, it will reduce the risk of being a serious sickness in the future and as a result, she can continue her happy life for years compare to the one who kept eating non-balanced food.

I think that not sleeping well and eating non-balanced food for one day is not a big problem, but if we try to continue "healthy" life, we can be a healthy person and can continue a happy life in the future.