Nutrition Discussion Assignment | Homework Help Websites

Nutrition 101
Nutrition Project
Introduction
In Washington State, SNAP (Supplemental Nutrition Assistance Program) is the
government assistance program available for people whose income does not allow them to buy
enough nutritious food. An average weekly stipend for an individual is $31.50. I am very fortunate
to have never experienced real food insecurity myself, and because of this, did not anticipate
how difficult it would be to put together a weekly menu that kept costs under $31.50. It is
possible, but it does require a great attention to detail and cost comparison.
Methods
Since the point of the project was to shop for foods that I would typically eat, I chose to
shop at Safeway, which is already the least expensive shopping center in my area. In addition, I
used their membership coupon program (of which I am already a member and regularly use)
which allowed me to access special prices for many items. They have many 2-for-1 deals and
$1 off coupons, which ended up saving me $5.50 total, which is 17% of my budget. So that
helped significantly. I chose not to buy organic unless the organic food was already the cheapest
option. Only one item ended up being organic, the quinoa, which I had a coupon for. The rest of
the organic versions of items were usually at least 50 cents more expensive than the
conventional versions, and in the case of dairy items like yogurt, about double the cost.
In creating my menu I chose to stick to foods that I already like and eat on a regular basis.
There is a significant amount of repetition, for two reasons: 1) The extremely limited budget did
not allow me to buy a huge variety of ingredients. It was much more cost effective to buy larger
quantities of fewer items, and 2) I am a creature of habit, and when I cook, I eat the same thing
until the food is gone. This means I usually eat the same thing for dinner 3-4 nights in a row. And
my breakfasts rotate between the same 3 options regardless of what is available to me. I really
don’t have a terribly varied diet anyway when I’m preparing my own food. I tend to gravitate
towards Hispanic style dishes, because beans and grains stick with me for longer than other
foods and stabilize my blood sugar. With that in mind I chose dried black and pinto beans, which
are extremely inexpensive (1 pound of dry beans yields 5-7 cups of prepared beans). My grain of
choice was quinoa, which is a complete protein unlike rice. It also has more fiber. My menu has
a lot of eggs, which are a major source of protein in my diet. The cholesterol is not a concern for
me because I go through a dozen eggs a week on my own and my lipid panels have always
been excellent. My doctor told me I don’t need to worry about it. My biggest challenge was in
choosing portions that I thought would be typical for people with normal sized stomachs. I have
had weight loss surgery and my stomach is extremely small. I eat about 7 small meals a day.
For this project I only did 3 meals per day for simplicity’s sake. But I had to try to estimate the
volumes of food based on what I see my roommate eat, because I simply wouldn’t be able to eat
enough calories if I were only eating 3 meals per day. My breakfasts tended to be very small and
I had to keep going back and adding more food to them. I only eat about 250 calories for
breakfast. I was frustrated that I couldn’t buy more fresh fruits and vegetables with my budget,
but I did what I could.

Don't use plagiarized sources. Get Your Assignment on
Nutrition Discussion Assignment | Homework Help Websites
Just from $13/Page
Order Now

professional writing services near me
Shopping List
Item Quantity Total Cost
tomatoes 3 lb $2.97
skinless chicken breast 2 lb $3.98
black grapes 1 lb $1.77
avocado 2 $2.65
green leaf lettuce 2 heads $2.98
green peppers 2 whole $1.00
whole wheat bread 1 loaf $1.49
dried black beans 16 oz $1.49
dried pinto beans 8 oz $0.75
Greek yogurt 24oz $3.29
dried pasta 12oz $1.00
organic quinoa 16oz $3.49
bananas 1 lb $0.77
bunch green onions 1 bunch $0.30
sweet potato 2 lb $0.96
Total Cost
$28.89
WEEKLY MENU
Breakfast Lunch Dinner Daily
Nutritional
Totals
Day1 2 eggs
2 slices toast
2 roma
tomatoes
1/2tbs olive oil
⅛ tsp salt
½ tsp pepper
Quinoa chicken
salad:
¾ c cooked
quinoa
1 c grapes
4oz chicken
2 tsp olive oil
2 tsp vinegar
¼ bell pepper
½ avocado
2 cups salad
greens
2 oz pasta
4oz chicken
1 tbs olive oil
rosemary,
thyme
¼ tsp salt
½ tsp pepper
2 roma
tomatoes
1 cup salad
greens
1,752 calories
158g carbs
81g fat
116g protein
1,831mg
sodium
Day2 ½ c quinoa
1c grapes
1c greek yogurt
1tbs honey
Sandwich:
2 slices wheat
bread
4oz chicken
¼ avocado
½ tbs mayo
¼ green pepper
1 tomato
1 c lettuce
greens
Bean stew:
¼ c quinoa
1 sweet potato
½ bell pepper
2 chopped green
onions
1c black beans
1 ear corn, cut
off the cob
1 tsp olive oil
cumin
thyme
red pepper
flakes
3 cloves garlic
1,994 calories
281g carbs
38g fat
100g protein
786mg sodium
Day3 French toast:
2 slices bread
1 egg for dipping
½ tsp vanilla
½ c greek yogurt
1 banana
1 tsp honey
Sweet potato
mash:
1 sweet potato
¼ avocado
1 cooked garlic
clove
½ tsp olive oil
pepper
red pepper
flakes
Chicken and
Vegetable
skewers:
3oz chicken
½ sweet potato,
cubed
½ bell pepper
½ corn on the
cob
2 green onions
1 tsp olive oil
1,816 calories
286g carbs
37g fat
101g protein
697mg sodium
2 chopped green
onions
½ tomato
⅓ c quinoa
⅔ c black beans
cumin
Day4 2 eggs
2 slices toast
2 roma
tomatoes
1/2tbs olive oil
⅛ tsp salt
½ tsp pepper
Quinoa chicken
salad:
¾ c cooked
quinoa
1 c grapes
4oz chicken
2 tsp olive oil
2 tsp vinegar
¼ bell pepper
½ avocado
2 cups salad
greens
Mexican Bean
Salad:
2 cups salad
greens
4oz chicken
1 c black beans
cumin
red pepper
flakes
1 clove garlic
pepper
hot sauce
¼ c quinoa
½ c greek yogurt
(plain)
2 tomatoes
1,905 calories
192g carbs
72g fat
142g protein
871mg sodium
Day5 Mexican bowl:
½ c quinoa
1 c black beans
cumin
hot sauce
1 tomato
½ c greek yogurt
1 c grapes
4oz chicken
1 fried egg
2 c salad greens
hot sauce
¼ avocado
½ c pinto beans
¼ c greek yogurt
2oz pasta
2oz chicken
1tbs olive oil
1tsp pepper
1 tsp red pepper
flakes
2 tomatoes
2 cloves garlic
salad:
2 green onions
¼ c quinoa
1c salad greens
1 tbs vinegar
2,271 calories
284g carbs
46g fat
186g protein
955mg sodium
Day6 breakfast
sandwich:
2 eggs
1 tomato
½ avocado
2 slices bread
¼ c greek yogurt
hot sauce
2oz pasta
½ tbs olive oil
2 green onion,
chopped
½ c sweet
potato, cubed
and baked
2oz chicken
1 tomato,
sauteed
1tsp pepper
2 cloves garlic
Bean stew:
¼ c quinoa
1 sweet potato
½ bell pepper
2 chopped green
onions
1c black beans
1 ear corn, cut
off the cob
1 tsp olive oil
cumin
thyme
red pepper
1,921 calories
259g carbs
49g fat
129g protein
640mg sodium
flakes
3 cloves garlic
Day7 1c greek yogurt
½ c quinoa
1 banana
1 c grapes
1 tsp honey
Mexican chicken
salad bowl:
1 c salad greens
1 tomato
2 green onions
½ corn on cob,
cut off
2 fried eggs
2oz chicken
½ tbs olive oil
pepper
red pepper
flakes
hot sauce
1 slice toast
Lettuce taco
wraps:
4 oz chicken
¾ c pinto beans
½ bell pepper
2 green onions
½ corn on cob,
cut off
½ sweet potato,
cubed and
baked
¼ c quinoa
¼ c greek yogurt
hot sauce
2,043 calories
278g carbs
43g fat
141g protein
860mg sodium
Analysis
It is evident from my diet analysis that my sample menu, which is closely representative
of how I actually eat, is lacking in fresh fruits and heavy on the protein. The recommendation of 3
cups of dairy a day is not possible with this menu, because my only dairy item is Greek yogurt. I
don’t drink milk, and cheese was too expensive for my budget. I don’t eat much dairy on daily
basis, and that is reflected here. I do supplement with calcium and vitamin D though. For
someone else who did consume more dairy, they could cut out other items and buy a gallon of
milk for around $3. My only sources of fruit were bananas and grapes. The grapes were on sale,
and bananas are generally very inexpensive. I probably could’ve snuck in a small apple. Berries
were far too expensive, at about $4 per carton. I did a bit better with vegetables, but while I
managed to get in the recommended 2 ½ cups of vegetables each day, there was not a huge
variety. My veggies consisted of salad greens, tomatoes, avocado (a splurge considering my
budget), sweet potato, and green onions. I was tempted to purchase a bag of potatoes for $5 but
knew that I would end up eating white potatoes at every meal if I did, which would cut down on
other nutrients I could be getting in with other items. I know that for my size, I need 60g protein
per day. Most days I got almost double that. This is a reflection of that fact that I prioritize protein
because of my weight loss surgery. However I probably don’t need to be going quite as
overboard as I do. I could cut down on protein and spend some of that money on more fruits and
vegetables. One good thing is that I came up with a very low sodium menu, I never went over
1,000mg in a day. In terms of raw calories, I was not able to get enough calories in each day to
maintain my current weight. I know that I need about 2,300 calories at my size. I ended up with
between 1,752 and 2,271 calories per day. Many of these calories came from fat. I used avocado
and olive oil as fat sources, which are good sources of fat, but I should ideally be eating more
calories from grains and vegetables.
Discussion
With the menu as it stands, I bought too many beans and too much protein, and not
enough grains and fruits. The beans were the most inexpensive item per serving, and I can see
why they are a staple food in many cultures. I have a feeling that in order to add the number of
calories I need per day in order to maintain my weight (about 500 on average) without just adding
a bunch of fat, I would need to add more grains and more low-fat dairy. I could add in some
brown rice. I still don’t know if I could afford more dairy items. One way to get more fruits and
veggies would be to go to a farmers market at the end of the day, when many vendors are just
trying to get rid of the last of their produce. They often offer very good deals, rather than load it all
back up again. The variety, as I’ve stated before, was kind of lacking. One strategy would be to
roll over items from week to week. For example, if I bought a pound of dried black beans, I could
use half of them one week, and then save half to use the next week or even following weeks.
Coupons from my loyalty card ended up being extremely important, and I would spend even
more time poring over my Safeway coupon booklet each week to get the best deals. I could join
other coupon programs at other area grocery stores to keep an eye out for other deals.
Conclusion
I usually grocery shop with an eye for economy, but this project taught me that I am
extremely fortunate to have the funds to provide myself with an interesting and varied diet. It is
much more difficult than I thought it would be to get enough nutrients while at the same time
having different things at every meal. A high degree of repetition is necessary (at least in the
short term), because as the ingredient list expands, so does the cost. I think it would be easier in
some senses if one were shopping with a food allowance for more people, say, a family of 4
(assuming the amount of money available increased proportionally). You could still buy large
amounts of staple items (dried beans, rice, potatoes, pasta, chicken on sale) but you’d have
more left over for vegetables and garnish items. It is not surprise to me that many people
afflicted by poverty end up eating a lot of fast food. This menu took a lot of meticulous planning,
and the meals require preparation. On the flip side, you can get a burger for $1, which is lunch.
This is a very sad reality for many Americans. One that I hope can change with more public
education, assistance programs, and increased accessibility of quality food sources.

 

1
SNAP Nutrition Project 2018
For this assignment you will explore the issue of food insecurity and hunger by simulating the use of the SNAP
(Supplemental Nutrition Assistance Program). You may have heard of this by other names, such as food
stamps, or Basic Foods, or EBT. People who participate in these programs do so to prevent food insecurity
(although the benefits are often not enough).
Food insecurity means that an individual or household does not have enough money to buy food that is
healthful, appropriate to their personal preferences and cultural norms, and can be obtained without the use
of food banks or other forms of emergency food assistance. As you know, food insecurity is on the rise in the
US and more and more families are dependent on food assistance in a variety of forms. Perhaps some of you
have experienced this in your life at some time.
This project asks you to simulate using SNAP by exploring what it is like to live on the estimated average food
stamp benefit. For 2018, the estimate is $134 per month. This is $33.50 per week. Washington State has a
lower benefit level. I know that many people receive more than this amount and many receive far less. This
is just the “average.” In addition, participants receive a monthly benefit, not weekly, but for the purposes of
this assignment you will only plan a menu for one week.
For this assignment, please complete the steps below.
a. Create a menu for the week for one person with at least 3 meals a day for seven days. Your menu should
include ingredients to prepare healthful meals using all of the basic food groups. You may include snacks
as well if appropriate. While I realize there will be some repetition in your meal plan, you must aim for
healthy ingredients and as much variety as you would normally expect within your budget limits. (Turning
in a menu that has the same meals for each day of the week will not earn points). Be creative.
b. Go to the grocery store and take a calculator. Try to “buy” the healthiest ingredients and include all food
groups: fruit and vegetables, bread/cereal/pasta/rice, protein foods, and dairy/calcium-rich foods. You do
not need to actually buy any food, but you will need exact prices, so add it up as you shop. Every penny is
going to count!
c. You do not need to “buy” spices, oils, condiments, etc. Assume you already have these in your pantry. In
addition, SNAP is a monthly program, so in reality you would be able to buy bulk—you can’t do this for this
assignment, but you can pro-rate a larger product for what you will use in one week. For example, if I
spend $3 on a loaf of bread but only use ½ for the week, I would calculate that as $1.50.
Very important: You may NOT exceed your budget.
d. Analyze your menu for food groups and nutrients:
 Enter your meals, estimating your portions into Supertracker. Use the profile you created for the Dietary
Analysis assignment. Compare what is recommended to what you were able to “purchase.” Run the
Calories and Food Groups Report only—you are not required to analyze nutrient data.
e. Compare and discuss your results.
 Were you able to meet the minimum number of food groups recommended for your profile?
 What food groups are low, high, missing? What will this mean in terms of nutrients and
calories?
 What would a sustained diet based on SNAP mean for your nutritional health in the short
and long term?
2
 Discuss strategies you think you would need to prepare healthful meals using your SNAP
benefit, excluding using food pantries or meal programs.
Grading: You will be graded on whether you meet the minimum requirements described above and below as
well as the quality of your discussion. Please note: you must not go over your budget! If you do, you will lose
50% of available points.
Format and organization of your paper:
2 pages at a minimum, not including your shopping list and menu. You may write more, but not less.
Double-space your paper
Use correct grammar and spelling. Please proof-read your paper.
Formatting and organization must include the following sections or reports. Please use
paragraphs to separate each section and underline the titles of each.
1. Introduction
2. Methods/strategies you used to create your menu and purchase food
3. Detailed shopping list in table form with individual prices and total cost listed
4. Detailed menu in table form
5. Discussion as outlined in e above
6. Conclusion
7. Food Groups & Calories Report from Supertracker

Calculate your paper price
Pages (550 words)
Approximate price: -

Why Choose Us

Quality Papers

At Myhomeworkwriters.com, we always aim at 100% customer satisfaction. As such, we never compromise o the quality of our homework services. Our homework helpers ensure that they craft each paper carefully to match the requirements of the instruction form.

Professional Academic Writers

With Myhomeworkwriters.com, every student is guaranteed high-quality, professionally written papers. We ensure that we hire individuals with high academic qualifications who can maintain our quality policy. These writers undergo further training to sharpen their writing skills, making them more competent in writing academic papers.

Affordable Prices

Our company maintains a fair pricing system for all academic writing services to ensure affordability. Our pricing system generates quotations based on the properties of individual papers.

On-Time delivery

My Homework Writers guarantees all students of swift delivery of papers. We understand that time is an essential factor in the academic world. Therefore, we ensure that we deliver the paper on or before the agreed date to give students ample time for reviewing.

100% Originality

Myhomeworkwriters.com maintains a zero-plagiarism policy in all papers. As such, My Homework Writers professional academic writers ensure that they use the students’ instructions to deliver plagiarism-free papers. We are very keen on avoiding any chance of similarities with previous papers.

Customer Support 24/7

Our customer support works around the clock to provide students with assistance or guidance at any time of the day. Students can always communicate with us through our live chat system or our email and receive instant responses. Feel free to contact us via the Chat window or support email: support@myhomeworkwriters.com.

Try it now!

Calculate the price of your order

You will get a personal manager and a discount.
We'll send you the first draft for approval by at
Total price:
$0.00

How it works?

Follow these simple steps to get your paper done

Place your order

Fill in the order form and provide all details of your assignment.

Proceed with the payment

Choose the payment system that suits you most.

Receive the final file

Once your paper is ready, we will email it to you.

Our Homework Writing Services

My Homework Writers holds a reputation for being a platform that provides high-quality homework writing services. All you need to do is provide us with all the necessary requirements of the paper and wait for quality results.

Essays

Essay Writing Services

At My Homework Writers, we have highly qualified academic gurus who will offer great assistance towards completing your essays. Our homework writing service providers are well-versed with all the aspects of developing high-quality and relevant essays.

Admissions

Admission and Business Papers

With Myhomeworkwriters.com, we will help you secure a position at your desired institution. Our essay writing services include the crafting of admissions papers. We will still help you climb your career ladder by helping you write the official papers that will help you secure a job. We will guide you on how to write an outstanding portfolio or resume.

Editing

Editing and Proofreading

Myhomeworkwriters.com has a professional editorial team that will help you organize your paper, paraphrase it, and eliminate any possible mistakes. Also, we will help you check on plagiarism to ensure that your final paper posses quality and originality.

Coursework

Technical papers

My Homework Writers harbors professional academic writers from diverse academic disciplines. As such, we can develop homework writing services in all academic areas. The simplicity or complexity of the paper does not affect the quality of homework writing services.