dietary plan

Need two deliverable s

(1). 900 words report

2 )Track reports of your choice

Thank you

Behavior Modification Homework Assignment

100 points

ASSIGNMENT OVERVIEW

In this class we will focus on lifestyle behaviors that impact health and wellness in the short- and
long-term, identifying health promoting and health damaging behaviors and discussing ways to
promote well-being. As a way to help you apply concepts to “real life”, this set of assignments is
meant to provide you with the opportunity to monitor health behaviors, identify an area that
could be improved and form behavior change goals. Once you receive feedback on your goal
and planning, you will implement your goal, monitor your progress towards goal achievement,
and reflect up on the behavior change experience. You will also identify physical and/or
psychological benefits associated with your chosen health behavior, applying course concepts.

PART 1 OVERVIEW (PLEASE READ PAST THIS PAGE!)

1. Choose ONE area to target for behavior change: dietary intake, physical activity, or sleep.
2. Monitor your habits using the appropriate method (see accompanying instructions).
3. Reflect on your behaviors and influences, and compare your behaviors with

recommendations.
4. Create a SMART goal.
5. Identify at least 2 barriers and 2 facilitators of goal attainment and create a plan to implement

your goal.

You will need to cite your information in various places (as identified in the instructions) using
APA citation formatting. Please refer to the Purdue OWL site for more information on how to do
in-text citations (crediting the authors for the information) and the references (which identifies
where your sources can be found). You do not need to put the whole paper in APA style (e.g. no
abstract, no running head); the APA portion of the assignment only refers to the style that must
be used for in-text citations and the reference list. The link can be found here:

https://owl.english.purdue.edu/owl/resource/560/01/

The use of in-text citations and a reference list is mandatory for this assignment and is an
important component in backing up your statements with credible information. All cited
information must be paraphrased; direct quotes may not be used.

WHAT TO TURN IN TO MOODLE FOR PART 1:

1. Supertracker reports or sleep monitoring log, depending on your chosen behavioral target.

2. Written report of your behavioral evaluation, goal setting, and plan for goal achievement.

At minimum, you should be uploading 2 documents (please upload the reports or logs
separately from the written assignment).

BEHAVIOR MODIFICATION: DIETARY BEHAVIORS

Go to www.supertracker.usda.gov. Create a profile based on your personal information. Write
down your username and password somewhere you will find it again! Then, review different
parts of the site, and see what kind of information you will need to input to begin assessing your
intake. Note: Although most dietary goals are daily, you should keep track of multiple days, as it
is your intake over time that counts, not just what you eat on a single day.

PART A. MONITOR YOUR DIETARY INTAKE FOR 3 DAYS DURING ONE WEEK. Track
what you eat and drink for at least 3 days (two weekdays and one weekend day that are non-
consecutive is preferable). A blank log has been included with this assignment for your use; it is
not required that you turn this log in, it’s for your own recording. Be as detailed as you can in
both the types of foods, quantity of food, and any accompanying beverages or condiments. The
more days you track, the better insight you will have as to what your behaviors are and what
influences them; for example, weekend days are often very different than week days. You
should not change anything while monitoring, so that you know how you are on a normal,
regular basis. Eat, drink, sleep, and be active as usual. The goal is to raise awareness of your
behaviors.

Next, go to www.supertracker.usda.gov. Create a profile based on your personal information.
Review different parts of the site, and see what kind of information you will need to input to
begin assessing your intake. After entering your intake into Supertracker, examine how your
average intake compares to food group or nutrient recommendations. After all three days are
entered, review the “Food Groups” and “Nutrients” reports. Save at least one of the reports as a
PDF to submit with your assignment. The report you save and submit should be the one you
use in your evaluation.

PART B. WRITE A REPORT ABOUT YOUR BEHAVIOR. After monitoring your behavior, write
a report about how you plan to change your behavior by thoughtfully answering the questions in
each of the sections below. You should keep the main headings of the sections in your final
report (i.e. EVALUATE, SETTING A GOAL, PLANNING AND ANTICIPATING).You should
devote at least a paragraph to each of sections 1-3. The report should have a minimum of three
pages and maximum of six, using these guidelines:

• Although this may be written in first person, please be clear, avoid slang, and use
complete sentences.

• Proofread for grammar, spelling, and clarity.
• Assignments must be typed using 12 point Times New Roman or 11 point Arial, double

spaced, with 1” margins.
• The report portion of the assignment must be submitted as a or x file; no PDF,

Pages, or other formats will be accepted for the report portion.
• A reference list must be included at the end of your report. The reference list and in-text

citations (not the whole report style) must be documented using APA style
(https://owl.english.purdue.edu/owl/resource/560/01/).

• Don’t forget to submit your Supertracker dietary intake report (“Food Groups,”
“Nutrients,” or “Food Groups and Nutrients”) as PDF(s) when you submit your
assignment. Note that you should not submit your dietary monitoring log.

Your report and the Supertracker logs MUST be submitted via Moodle. GIVE YOURSELF
TIME TO LEARN MOODLE IN ADVANCE. Neither hard copy nor email submissions will be
accepted. For technical help with Moodle submissions, click on the “Get Help” tab at the top
of the course Moodle page.

1. EVALUATE. Using your Supertracker reports, Answer the following:

• Overall, what is your assessment of your intake? Compare or contrast your dietary intake
with recommendations from Myplate or the Dietary Guidelines. Focus on foods, eating
patterns, or major nutrients of interest—you do NOT need to do an exhaustive critique of
your diet or all the nutrients.

• Identify two dietary behaviors or choices you currently perform that have a health promoting
effect. Identify why these are positive health behaviors, that is what is health promoting
about these behaviors or what short-term or long term effects do you experience?. Be
specific and cite where you get the information using APA citation format.

• Identify two dietary behaviors or nutrient intake patterns that you currently perform that have
a negative or potentially heath damaging effect, that you could change or improve upon.
What makes these behaviors detrimental to your health? Explain what influences these
behaviors. Be specific and cite where you get the information using APA citation format.

• Reflect on both the POSTIVE and NEGATIVE influences that impact your dietary intake and
behaviors. These influences might be your family, friends, work, your commute, stress,
personal preferences, time, health, etc. For example, if you identify eating too much fast
food as an area of improvement, consider what affects your decision to eat fast food. This
does not have to be extensive, but identifying factors that influence behaviors is important
when the time comes to change behaviors.

2. SET A GOAL. Identify ONE behavior that you want to change or a new behavior you would like

to implement, related to improvements in dietary behaviors or food choices. Goals for dietary
intake must relate to FOODs (we eat foods not nutrients) though the rationale may be nutrient
based. You may also make goals related to eating patterns, but again the focus must be on
foods (e.g. meals and snacks, beverages). You may not make weight or calorie specific goals.

• Write out your behavioral goal, making sure it is a SMART goal: Specific, Measureable,
Action-oriented, Realistic, Time-frame specific. Write out that goal and explain why it meets
each criterion In most cases you should be able to write your goal in one single sentence..
Page 17 in your book discusses SMART goals to give you ideas, but note that you should
have ONE single goal, not a different goal for each SMART component.

• Explain why you have chosen this goal and relate your goal to a specific nutrition or health
outcome. As applicable, relate your to at least one of the dietary recommendations found in
MyPlate or the Dietary Guidelines, a nutrient deficiency or a specific health outcome. Cite
your information. Another way to think about it is, if you successfully and consistently
achieve your goal, what benefits (long term or short term) will you receive?

3. PLAN AND ANTICIPATE. Briefly discuss how you will implement this goal and anticipate any

barriers you might face and identify ways to deal with them. Willpower is not enough and
anticipating barriers and thoughtfully planning how you will perform a new behavior are keys to
successful behavior changes.

Answer the following in your discussion:
• How easy or how hard would it be to implement this goal? Rate your perception on a

scale of 1-10 (1=very easy, 10 =very difficult) and explain why you chose this number.
• How confident are you that you can achieve your goal? Rate your perception on a scale

of 1-10 (1 = very confident, 10 = not confident at all) and explain why you chose this
number.

• What kinds of planning will you have to do to make sure you can meet this goal?
Document and explain several specific strategies you will use to accomplish your goal
and how you will add these strategies to your daily routine.

• What are some barriers you might encounter in implementing the goal? (see page 17)
What are ways you might work around those barriers?

• To help protect against relapse into “old habits,” consider how you will stay motivated to
meet your goal. Motivation could be in the form of a tangible reward (such as buying a
new outfit) upon meeting a certain milestone (i.e. consistently meeting your goal each
week for a month). Or, it could be through encouraging notes you leave for yourself to
remind you to stay on track. You can decide.

Dietary Monitoring Log

DAY 1: Day of Week, Date: ______________________________________________

Food Name (full description & brand

name, if applicable)
Quantity Time Occasion

DAY 2: Day of Week, Date: ______________________________________________

Food Name (full description & brand

name, if applicable)
Quantity Time Occasion
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17

DAY 3: Day of Week, Date: ______________________________________________

Food Name (full description & brand

name, if applicable)
Quantity Time Occasion
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17

BEHAVIOR MODIFICATION: PHYSICAL ACTIVITY

Go to www.supertracker.usda.gov. Create a profile based on your personal information. Then,
review different parts of the site, and see what kind of information you will need to input to begin
assessing your physical activity (for example, do a search for “walking” to see how they expect
you to record that information). Note: Physical activity goals in Supertracker are weekly; keep
this in mind as you monitor your activity.

PART A. MONITOR YOUR PHYSICAL ACTIVITY OVER THE COURSE OF A WEEK. Track
your physical activity for a week. Monitor both planned exercise or sports as well as every day
activities (e.g. walking the dog or to class), keeping in mind intensity, type and duration of your
activities. A log has been included with this assignment for your use, however, you do not need
to turn it in and may use a different recording log. The more days you track, the better insight
you will have as to what your behaviors are and what influences them. For example, weekend
days are often very different than week days. You should not change anything while
monitoring, so that you know how you are on a normal, regular basis. Eat, drink, sleep, and be
active as usual. The goal is to raise awareness of your behaviors.
Note: Physical activity goals in Supertracker are weekly; keep this in mind as you monitor your
activity and complete your written report below.

Next, go back to www.supertracker.usda.gov, and log into the profile you created earlier. After
entering your activity into Supertracker, look at the Physical Activity report and see how your
activity levels compare with recommendations. Save the Physical Activity report in Supertracker
as a PDF file to submit with your assignment. This report you save and submit will be the one
you use in your evaluation.
PART B. WRITE A REPORT ABOUT YOUR BEHAVIOR. After monitoring your behavior, write
a report about how you plan to change your behavior by thoughtfully answering the questions in
each of the sections below. You should keep the main headings of the sections in your final
report (i.e. EVALUATE, SETTING A GOAL, PLANNING AND ANTICIPATING).You should
devote at least a paragraph to each of sections 1-3. The report should have a minimum of three
pages and maximum of six, using these guidelines:

• Although this may be written in first person, please be clear, avoid slang, and use
complete sentences.
• Proofread for grammar, spelling, and clarity.
• Assignments must be typed using 12 point Times New Roman or 11 point Arial, double
spaced, with 1” margins.
• The report portion of the assignment must be submitted as a or x file; no PDF,
Pages, or other formats will be accepted for the report portion.
• A reference list must be included at the end of your report. The reference list and in-text
citations (not the whole report style) must be documented using APA style
(https://owl.english.purdue.edu/owl/resource/560/01/).

• Don’t forget to submit your Supertracker Physical Activity as a PDF when you submit
your assignment.

• Your report and Physical Activity log MUST be submitted via Moodle. GIVE YOURSELF
TIME TO LEARN MOODLE IN ADVANCE. Neither hard copy nor email submissions will
be accepted. For technical help with Moodle submissions, click on the “Get Help” tab at
the top of the course Moodle page.

1. EVALUATE. Using your Supertracker report, compare your behaviors with
recommendations discussed in class, in the readings, or as identified by Supertracker.
Answer the following:
• Overall, what is your assessment of your physical activity? Compare your current activity

status with the 2008 recommendations and comment on the frequency, duration,
intensity, and activity type.

• Identify two physical activity related behaviors or choices you currently perform that have
a positive or health promoting effect. Identify why these are positive health behaviors,
that is what is health promoting about these behaviors or what short-term or long-term
effects do you experience? Be specific and cite where you get the information using APA
citation format.

• Identify two physical activity related behaviors or choices you make (or don’t make) that
may have a negative or health damaging effect. Identify why these are potentially
detrimental to health and explain what influences these behaviors. Be specific and cite
where you get the information using APA citation format.

• Reflect on both the POSTIVE and NEGATIVE influences that impact your physical
activity. These influences might be your family, friends, work, your commute, stress,
personal preferences, time, health, etc. For example, if you identify running as a positive
behavior, consider why you run or make time to run. This does not have to be extensive,
but identifying factors that influence behaviors is important when the time comes to
change behaviors.

2. SET A GOAL. Identify ONE behavior that you want to change or a new behavior you would

like to implement. Then, set a behavioral goal. Your goal for physical activity should focus
on duration, intensity, frequency or type of activity. You may not make weight, body mass or
body composition, calorie expenditure, or time related goals. These are outcomes, not
behaviors.

• Write out your behavioral goal, making sure it is a SMART goal: Specific, Measureable,
Action-oriented, Realistic, Time-frame specific. Write out that goal and explain why it
meets each criterion. In most cases you should be able to write your goal in one single
sentence. Page 17 in your book discusses SMART goals to give you ideas, but note that
you should have ONE single goal, not a different goal for each SMART component.

• Explain why you have chosen this goal and relate your goal to a specific health outcome.
As applicable, relate your goal to at least one of the Physical Activity recommendations,
an event or outcome (e.g. run a marathon), or a specific health outcome (e.g. lower
blood pressure). Cite your information. Another way to think about it is, if you
successfully and consistently achieve your goal, what benefits (long term or short term)
will you receive?

3. PLAN AND ANTICIPATE. Briefly discuss how you will implement this goal and anticipate

any barriers you might face and identify ways to deal with them. Willpower is not enough
and anticipating barriers and thoughtfully planning how you will perform a new behavior are
keys to successful behavior changes.

Address the following in your discussion:
• How easy or how hard would it be to implement this goal? Rate your perception on a

scale of 1-10 (1=very easy, 10 =very difficult) and explain why you chose this
number.

• How confident are you that you can achieve your goal? Rate your perception on a
scale of 1-10 (1 = very confident, 10 = not confident at all) and explain why you
chose this number.

• What kinds of planning will you have to do to make sure you can meet this goal?
Document and explain several specific strategies you will use to accomplish your
goal.

• What are some barriers you might encounter in implementing the goal? (see page
17) What are ways you might work around those barriers?

• To help protect against relapse of “old habits”, consider how you will stay motivated
to meet your goal. Motivation could be in the form of a tangible reward (such as
buying new outfit) upon meeting a certain milestone (i.e. consistently meeting your
goal each week for a month). Or, it could be through encouraging notes you leave for
yourself to remind you to stay on track. You can decide.

Physical Activity Monitoring Log

NAME:

Monitor your physical activity for 7 consecutive days (one week), using the following chart as a guide. Include all
activities: walking, organized sports, weight lifting, exercise classes, yoga, etc. If your job requires heavy lifting, a lot of
walking, etc, that counts as physical activity!

Day Date Low— Intensity
Activity

Minutes Moderate Intensity
Activity

Minutes Vigorous Intensity
Activity

Minutes

BEHAVIOR MODIFICATION: SLEEP

PART A. MONITOR YOUR SLEEP OVER THE COURSE OF A WEEK. Use the sleep diary to
monitor your sleeping habits for a week, filling out each of the rows for each day; you must turn
in this log as part of your assignment. Identify what promotes good sleep and what prevents you
from getting enough sleep. You should not change anything while monitoring, so that you
know how you are on a normal, regular basis. Eat, drink, and be active as usual. The goal is to
raise awareness of your behaviors that might affect the quantity or quality of your sleep.

• Submit a copy of your sleep monitoring log, by typing the information into the Word sleep
monitoring log that follows or by taking a clear picture or scanning a legibly written
monitoring log.

• Your report and the sleep monitoring log MUST be submitted via Moodle. GIVE
YOURSELF TIME TO LEARN MOODLE IN ADVANCE. Neither hard copy nor email
submissions will be accepted. For technical help with Moodle submissions, click on the
“Get Help” tab at the top of the course Moodle page.

1. EVALUATE. After tracking your sleep habits for a week, look back on your sleep record.

Answer the following:
• Overall how would you assess your sleeping habits? Compare your sleep hygiene

behaviors to recommendations. Also consider whether you are getting enough (quality)
sleep, based on how much sleep you feel you need to be well-rested and alert.

• Identify two positive or sleep promoting behaviors that you currently perform. How do
these behaviors promote better sleep? Be specific and cite where you get the
information using APA citation format.

• Identify two negative or sleep-detracting behaviors you perform (or don’t perform) that
may have a negative effect on your sleep. Identify why these are potentially detrimental
to health and explain what influences these behaviors.

• What influences your sleep habits and behaviors? These influences might be your
family, friends, work, your commute, stress, personal preferences, food and beverage
choices, time, health, etc. Briefly explain how these influences affect your sleep. For
instance, if you wake up multiple times in the night, you may (upon reflection) realize
your pet is the root cause.

2. SET A GOAL. Identify ONE behavior you want to change or a new behavior you would like

to implement, related to improvements in sleep. Then, set a behavioral goal. Your goal
might relate to getting to bed/waking up at specific times, promoting quality of sleep, or
sleep consistency. Please keep in mind that hours of sleep is an outcome, not a behavior in
this context. If you want to sleep 7 hours, what behavior will promote sleeping that long?

• Write out your behavioral goal, making sure it is a SMART goal: Specific, Measureable,

Action-oriented, Realistic, Time-frame specific. Explain why the goal you have chosen is
a SMART goal. In most cases you should be able to write your goal in one single
sentence. Write out that goal and explain why it meets each criterion. Page 17 in your
book discusses SMART goals to give you ideas, but note that you should have ONE
single goal, not a different goal for each SMART component.

• Explain why you have chosen this goal and relate your goal to a specific sleep or health
outcome. As applicable, relate your goal to at least one of the sleep hygiene
recommendations.

• How will meeting this goal help your health in a broader context? That is, if you
successfully and consistently achieve your goal, what health benefits (long term or short
term) will you receive? Cite your information

4. PLAN AND ANTICIPATE. Briefly discuss how you will implement this goal and anticipate

Address the following in your discussion:
• How easy or how hard would it be to implement this goal? Rate your perception on a

scale of 1-10 (1=very easy, 10=very difficult) and explain why you chose this number.
• How confident are you that you can achieve your goal? Rate your perception on a scale

of 1-10 (1=very confident, 10=not confident at all) and explain why you chose this
number.

• What kinds of planning will you have to do to make sure you can meet this goal?
Document and explain several specific strategies you will use to accomplish your goal.

• What are some barriers you might encounter in implementing the goal? (see page 17)
What are ways you might work around those barriers?

• To help protect against relapse, consider how you will stay motivated to meet your goal.
Motivation could be in the form of a tangible reward (such as buying new outfit) upon
meeting a certain milestone (i.e. consistently meeting your goal each week for a month).
Or, it could be through encouraging notes you leave for yourself to remind you to stay on
track. You can decide. Or you may find you feel better upon getting more rest, which
motivates you to continue!

Sleep Monitoring Log

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Notes
Day of the
week

Bed time

Time to fall
asleep

Wake Time

Awakenings
(how many,
how long)

Total sleep
time

Feeling at
waking

Naps (how
many, how
long)

*Use the blank rows (add more as needed) to track other pertinent information: Evening
activities, evening meals, caffeine intake, alcohol, etc. Use the notes section to write down
anything you think might have affected your sleep for that day (e.g. a fire alarm went off at 2am,
and you couldn’t get back to sleep

Part 1

WHAT TO TURN IN TO MOODLE FOR PART 1: 1. Supertracker reports or sleep monitoring log, depending on your chosen behavioraltarget. 2. Written report of your behavioral evaluation, goal setting, and plan for goal achievement. At minimum, you should be uploading 2 documents (please upload the reports or logs separately from the written assignment).

Part 1

WHAT TO TURN IN TO MOODLE FOR PART 1: 1. Supertracker reports or sleep monitoring log, depending
on your chosen behavioraltarget.
2. Written report of your behavioral evaluation, goal setting, and plan
for goal achievement. At minimum, you should be uploading 2 documents (please upload the reports or
logs separately from the written assignment).

Part 1
WHAT TO TURN IN TO MOODLE FOR PART 1: 1. Supertracker reports or sleep monitoring log, depending
on your chosen behavioraltarget. 2. Written report of your behavioral evaluation, goal setting, and plan
for goal achievement. At minimum, you should be uploading 2 documents (please upload the reports or
logs separately from the written assignment).

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