Homework 3
All assignments are due by January 15th (fall term) or June 15th (spring term). No extensions allowed.
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Short Answer (10 points):
1. Do official health organizations support a vegan diet as healthy?
2. What are the three ways vegans can become "malnourished" or have issues?
3. What are 5 extra tips for being on a whole foods vegan diet?
Fill-in-the-blanks (10 points):
1. Literally every single ____ food contains some ____.
2. The most condemning evidence against ______ is that the countries that consume the most ____ also have the highest rates of ____ and ____.
3. ___ comes from ____ in the soil that plants are grown in, not animals.
4. Get your ____ from food, not from someone else’s ______!
5. Eating a variety of __________ will avoid any problems.
Research (10 points):
1. List several plants that are good sources of protein. Choose plants that you enjoy eating!
2. List several plant sources of calcium. Try to choose sources you would enjoy eating yourself.
3. Pick any nutrient you would like to study further: omega-3, zinc, iron, etc. Find good plant sources for this nutrient and pick ones you are more likely to enjoy eating. Tell me what meals you might eat.
Extra Credit: (30 points)
Sign up for a free account on https://cronometer.com/
Open up account settings here: https://cronometer.com/#profile
In the box labeled, "Macronutrient Targets", set the dropdown menu to "LFRV 30bananasaday.com"
What this setting does is set your diet plan to 80% carbs, 10% fat, 10% protein, which is a HCLF vegan diet plan.
You can fill out the other info on the page too: height, weight, birth date, etc.
open up the food diary here: https://cronometer.com/#diary
Click on "ADD FOOD" at the top to add foods. Make up a list of foods you would eat in one day. Remember that the bulk of the calories should come from high-carb foods like: potatoes, bananas, melons, rice, corn, etc.
Add other fruit, beans, and veggies you would like to eat for this imaginary food day.
(To delete a food item, right click on the food item itself in the list and you'll see a delete choice in the rightclick-menu.)
Aim for 2000 calories total and pick foods you would enjoy eating. (if you ever do this in real life, you should eat until you're not hungry. I regularly eat more like 3000-4000 just because I'm hungry for it. Do what you're hungry for.)
Here's a sample diary of what I would typically eat in one day: sample-food-diary.jpg
Notice how the fat is below 10% for the day. This is a good thing since a low-fat vegan diet is the healthiest choice.
Take a screenshot of your food diary and upload it to a website like tinypic.com
Send me a link to the screenshot. DO NOT send me an attachment!
1. Do official health organizations support a vegan diet as healthy?
2. What are the three ways vegans can become "malnourished" or have issues?
3. What are 5 extra tips for being on a whole foods vegan diet?
Fill-in-the-blanks (10 points):
1. Literally every single ____ food contains some ____.
2. The most condemning evidence against ______ is that the countries that consume the most ____ also have the highest rates of ____ and ____.
3. ___ comes from ____ in the soil that plants are grown in, not animals.
4. Get your ____ from food, not from someone else’s ______!
5. Eating a variety of __________ will avoid any problems.
Research (10 points):
1. List several plants that are good sources of protein. Choose plants that you enjoy eating!
2. List several plant sources of calcium. Try to choose sources you would enjoy eating yourself.
3. Pick any nutrient you would like to study further: omega-3, zinc, iron, etc. Find good plant sources for this nutrient and pick ones you are more likely to enjoy eating. Tell me what meals you might eat.
Extra Credit: (30 points)
Sign up for a free account on https://cronometer.com/
Open up account settings here: https://cronometer.com/#profile
In the box labeled, "Macronutrient Targets", set the dropdown menu to "LFRV 30bananasaday.com"
What this setting does is set your diet plan to 80% carbs, 10% fat, 10% protein, which is a HCLF vegan diet plan.
You can fill out the other info on the page too: height, weight, birth date, etc.
open up the food diary here: https://cronometer.com/#diary
Click on "ADD FOOD" at the top to add foods. Make up a list of foods you would eat in one day. Remember that the bulk of the calories should come from high-carb foods like: potatoes, bananas, melons, rice, corn, etc.
Add other fruit, beans, and veggies you would like to eat for this imaginary food day.
(To delete a food item, right click on the food item itself in the list and you'll see a delete choice in the rightclick-menu.)
Aim for 2000 calories total and pick foods you would enjoy eating. (if you ever do this in real life, you should eat until you're not hungry. I regularly eat more like 3000-4000 just because I'm hungry for it. Do what you're hungry for.)
Here's a sample diary of what I would typically eat in one day: sample-food-diary.jpg
Notice how the fat is below 10% for the day. This is a good thing since a low-fat vegan diet is the healthiest choice.
Take a screenshot of your food diary and upload it to a website like tinypic.com
Send me a link to the screenshot. DO NOT send me an attachment!