Answer the following questions in a document.
1. Consider where you like to go to eat out. Come up with 5 different places and then write down their names. Next, try to find their websites, and look for their nutritional information. For each of your 5 places, tell me whether or not they had a website and how easy it was to find nutritional information there.
2. If none of your 5 restaurants has a website with good nutritional information, then you will need to select somewhere else for this next part. Most of the major fast food and restaurant “chains” (e.g. Starbucks, Subway, and McDonalds) have good nutritional information on their websites, and some even have “meal builders” to help you modify your meal choices. Find a place that has a website with good nutritional information, and then tell me what it is. You will use this restaurant for the rest of this part of the assignment.
3. Write down the content of your typical meal from this restaurant. It can be either breakfast, lunch, or dinner. It is your choice! Be sure to be specific in your meal description. Include sizes, drinks (including refills), specifications (e.g. cheese on a burger), and condiments (including ketchup packets!).
4. Now, determine the nutritional content of your meal by looking at the restaurant’s website information. Be sure to include the amount of Calories, total fat, saturated fat, and trans fat for each food item, and the total amount of each for the entire meal. For example, you would report the nutritional content of burger, fries, ketchup, and drink as four separate food items, and then combine them as the entire meal. Feel free to also include other nutritional information (e.g. salt, protein, etc.), if you wish.
5. What is the total amount of Calories in your meal? What is the total amount of fat in your meal? What is the total amount of saturated fat in your meal? What is the total amount of trans fat in your meal? Remember that saturated fat is the one that you should especially look out for, and all trans fat, no matter how much, is bad for you!
6. Now let’s consider whether or not you are eating an appropriate amount of Calories in your meal. Do you know how many Calories you should be eating each day? Many nutritionists say that the average woman should be eating about 2,000 Calories per day, and the average man should be eating about 2,500 Calories per day, in order to maintain his or her weight. If you are trying to lose weight, you should be eating less than that. There are lots of websites out there that help you to calculate your appropriate caloric intake for each day by taking into account your age, physical attributes (e.g. height, weight, etc.), and level of physical activity. Feel free to search out and use one of those websites, or just use one of the numbers that I have suggested as a starting point for either men or women. How many Calories do you feel that you should be getting each day?
7. Now let’s compare your meal out to your total caloric intake for the day. What percentage of your daily Caloric intake is taken up by this one meal?
Example: if your meal had 700 Calories, and your allowable intake for the day is 2,500 Calories, then you need to divide 700 by 2,500 and then multiply by 100 to get the percentage. 700 divided by 2,500 is 0.28 which multiplied by 100 is 28, or 28%.
8. Consider the fact that you will likely eat two more big meals that day (and that lunch and dinner are typically larger than breakfast), along with some snacks. Do you think that eating this meal out still keeps you on track to not exceed your daily caloric intake, or did the meal have too many Calories? How was your fat intake? Keep in mind that you should only be eating about 50-90 grams of total fat for that entire day, depending on your total Caloric intake, and only 15-20 grams of that should be saturated fat.
9. Take a look at the restaurant’s website again, and suggest some food or drink substitutions that would help to lower the amount of fat and Calories in your meal.
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