ANA LUISA BORGES ACTIVITY
Reflection Exit Ticket
Personal Habits and Preferences
1. What foods do you eat most often? Why?
I often eat foods rich in protein and fiber, particularly a lot of meat. However, I do not
completely avoid carbohydrates—I include them in my diet but in a controlled manner
to maintain balance.
2. Are there any food groups or recommendations you find easy or difficult to
follow?
I find highly restrictive diets challenging to follow, as they often limit variety and
make it harder to maintain consistency in the long term.
Cultural and Social Influences
3. How does your cultural background or family tradition influence your eating
habits?
My family tends to cook meals that are fried and high in fat. This has influenced my
eating habits, making me more accustomed to these types of dishes.
4. Do you typically eat alone or with others? How does that affect your choices?
I usually eat with others, and their food choices often influence mine. When those
around me eat unhealthy foods, I sometimes feel tempted to do the same.
Accessibility and Practicality
5. Are there any barriers (e.g., time, cost, availability) that make it difficult to
follow Canada's Food Guide?
Availability and cost can sometimes be barriers. Healthier options, especially fresh
produce and lean proteins, tend to be more expensive and not always easy to
access.
6. What strategies could help you overcome these challenges?
Meal planning and budgeting could help ensure that healthier choices are both
accessible and affordable. Additionally, preparing meals at home in advance would
make it easier to maintain a balanced diet.
Overall Wellness
7. How do your eating habits affect how you feel (e.g., energy, mood, focus)?
My eating habits provide me with energy throughout the day, but sometimes they
also lead to fatigue by the evening, possibly due to heavy meals or a lack of nutrient
variety.
8. What small, realistic changes could you make to improve both nutrition and
well-being?
Incorporating more vegetables into my meals would improve my nutrition while
keeping my diet balanced. Additionally, being mindful of portion sizes and meal
timing could help maintain consistent energy levels.
Create Your Own Meal Plan Assignment
Presentation Summary
1. Alignment with Canada’s Food Guide
○ Meals include a variety of food groups, with an emphasis on proteins, whole
grains, fruits, and vegetables.
○ Portion sizes are balanced to ensure adequate nutrient intake.
2. Cultural Traditions Considered
○ Feijoada (Brazilian dish) was included to represent family traditions.
○ Tacos and stir-fried tofu introduce diverse cultural influences.
3. Positive Eating Experiences
○ Meals were designed to promote mindful eating and social connections.
○ Snacks and balanced meals help maintain steady energy throughout the day.
Food Journal Comparison with Canada's
Food Guide
Step 1: Review Your Food Journal
● Common Food Items/Meals: High-protein foods such as meat, eggs, and yogurt;
moderate carbohydrate intake; occasional fried foods.
● Proportions: Good protein intake, moderate whole grains, limited vegetable variety.
● Beverages: Mostly water and natural juices, minimal sugary drinks.
● Patterns: Tendency to eat larger meals and experience fatigue by the end of the
day.
Step 2: Comparison with Canada’s Food GuideAdditional Comments:
● Strengths: Good protein balance, controlled carbohydrate intake, and limited sugary
drinks.
● Areas for Improvement: Increase vegetable consumption, reduce fried foods, and
incorporate more whole grains.
● Action Plan: Plan meals with a variety of vegetables, replace refined grains with
whole grains, and experiment with plant-based proteins.
