Assignment #3: Meal Planning
Completion requirements
2. To eat appropriate foods pre/during/ after activities
3. To show the differences between active days and non active days in the balance of macro-nutrients
Resources to Find Nutrient Information
It will be helpful to research different foods that you would like to incorporate in your meal plan before you start the assignment. Also research proper nutrient percentage balance for your sport for activity day. Click on the links below
for some resources to help with your planning:
My Fitness Pal You can use the website or download an app to research foods. You will need to sign up for an account to use it. If you pretend to be adding a food to the diary, you will be able to find out all the macro-nutrients in the foods you are looking for. You can scan bar codes from foods at home and most mainstream restaurant dishes are also listed on this tool.
USDA Food Composition Databases This is web based tool only. It is from the United States so some Canadian based foods may not be present on the site.
You will be submitting 2 separate PDFS for this assignment.
Before beginning your assignment please read through the marking guidelines so that you understand the minimum requirements for successful completion of this assignment.
Marking Checklist PDF download
Use the step by step directions in the downloadable instruction document to work through each day of your assignment.
Directions for assignment 3 Microsoft Word
Start Your Assignment Here: Meal Planning App
Use the link below to access the meal planning app. The app will open in a new tab or window.
Click here to go to meal planning app
Submission
Ensure that you submit both PDFs for marking. One file name should include 'activity day' and the other file name should include 'no activity day'.
Assignment #3 Meal Planning
As an athlete, it is important to plan appropriate meals, specific to your schedule and daily activity. For this assignment, you will be designing a meal plan for two days.
- Your meal plan will include meals, snacks, and hydration.
- Day One: you will be involved in multiple physical activities.
- Day Two: no physical activity at all.
Your goals for the meal plans are:
1. To achieve the proper macro-nutrient amounts for your gender/weight/ activity level2. To eat appropriate foods pre/during/ after activities
3. To show the differences between active days and non active days in the balance of macro-nutrients
Key Themes:
- What does a healthy meal include?
- How much protein/carbohydrate do you need before/after a competition?
- What kinds of food should you be eating before a competition and how should those snacks/meals be timed?
- How does the macro-nutrient balance change on days when you are not active?
Resources to Find Nutrient Information
It will be helpful to research different foods that you would like to incorporate in your meal plan before you start the assignment. Also research proper nutrient percentage balance for your sport for activity day. Click on the links below
for some resources to help with your planning:
My Fitness Pal You can use the website or download an app to research foods. You will need to sign up for an account to use it. If you pretend to be adding a food to the diary, you will be able to find out all the macro-nutrients in the foods you are looking for. You can scan bar codes from foods at home and most mainstream restaurant dishes are also listed on this tool.
USDA Food Composition Databases This is web based tool only. It is from the United States so some Canadian based foods may not be present on the site.
Completing the Assignment Directions
You will need to complete these assignments one day at a time and then download the PDF for each day.
Warning: There is no way to save what you are working on. Once you start the assignment, you will need to enter the entire meal plan for the day or you will lose your information.
If you run out of time, you can download your progress and save the PDF, however, you will need to enter all of your data again when you return to complete the assignment.
You will be submitting 2 separate PDFS for this assignment.
Rubric
Before beginning your assignment please read through the marking guidelines so that you understand the minimum requirements for successful completion of this assignment.
Marking Checklist PDF download
Step by Step Directions
Use the step by step directions in the downloadable instruction document to work through each day of your assignment.
Directions for Assignment 3 PDF
Directions for Assignment 3 GDrive
Directions for assignment 3 Microsoft Word
Start Your Assignment Here: Meal Planning App
Use the link below to access the meal planning app. The app will open in a new tab or window.
Click here to go to meal planning app