Table of Contents

Part 1: My Nutrition Prole, WB1, Deciencies & Excess...... Page 3 - 29 Part 2: WB4 and Perfect Plan Analysis ..................................Pages 30 - 59 Part 3: Superfoods, Farm to Table, Water, Fiber, and My Wellness Life.................................................. Pages 60 - 66 Works Cited ............................................................................ Page 67

My Nutrition Prole

Excess and Decient Nutrients Deciencies Carbohydrates Main function: Is an ideal macronutrient to meet the bodys energy needs, to feed the brain and nervous system,and to keep the digestive system t. Result of chronic deciencies: mucus deciency and gastrointestinal cancers 3 food sources: whole grains, vegetables, legumes

 Omega 3 Main function: Helps to lower blood pressure, prevent blood clot formation, promote a healthy heart Result of chronic deciencies: Fatigue, dry and/or itchy skin, brittle hair and nails, constipation, frequent colds, depression, poor concentration, lack of physical endurance, and/or joint pain. 3 food sources: sardines, salmon, axseed Vitamin D Main function: Assists in regulating blood calcium and phosphorus levels, maintaining bone integrity. It also works like a hormone. It effects how cells grow and regulate, inuences genes and helps the immune system. Result of chronic deciencies: Rickets, typically affects young children and their bones. Osteomalacia tends to affect adults who are unable to mineralize their bones. The bones often become soft, brittle, painful, and deformed. 3 food sources: Sardines, salmon, and tuna Excess Water Main function: Acts as a solvent, cleansing agent, lubricant and cushion, maintains the bodys temperature Result of chronic excess: Dangerously diluted blood Protein Main function: Provide structure and movement, build enzymes and hormones, build antibodies, transport substances, maintain uid and electrolyte balance, and provide energy and glucose. Result of chronic excess: Heart disease, kidney disease, adult bone loss, and cancer Niacin Main function: Helps the digestive system, skin, and nerves to function. It is also important for converting food to energy. Result of chronic excess: Increased glucose levels, liver damage, peptic ulcers, and skin rashes

 B-6 Main Function: Result of chronic excess: High intakes have not been reported to cause adverse effects. B-12 Main function: New cell synthesis and maintains sheaths around nerve bers. Result of chronic excess: There are no known symptoms for chronic excess. Folate Main function: Synthesize DNA and metabolism for amino acids, is needed to make new cells. Result of chronic excess: Not associated with any health risk. It is a water soluble vitamin, so any excess intake is usually lost in the urine. Vitamin C Main function: Collagen synthesis, antioxidant, supports immune system, boosts iron absorption Result of chronic excess: Nausea, abdominal cramps, diarrhea, aggravation of gout or kidney stones Vitamin A (RAE) Main function: Supports healthy vision, epithelial cells, skin, bone and tooth growth, immunity, and regulation of gene expression Result of chronic excess: Reduced bone density and pain, liver abnormalities, birth defects Iron Main function: Carries oxygen in blood and muscles, required for cellular energy metabolism. Result of chronic excess: Gastrointestinal distress, infections, fatigue, organ damage. Magnesium Main function: Bone mineralization, protein synthesis, muscle contraction, tooth maintenance, and immune function

 Result of chronic excess: Results only form nonfood sources; diarrhea, pH imbalance, and dehydration Zinc Main function: Activates enzymes, transports vitamin A, wound healing, taste perception, synthesis of genetic material and proteins. Result of chronic excess: Sodium Main function: Plays a role in the bodys uid and electrolyte balance system, helps maintain acid-base balance, and essential to muscle contraction Result of chronic excess: Raises blood pressure and aggravates hypertension

WB4

Perfect Plan Analysis " In my Dietary Analysis 1 I lacked several essential macronutrients and Vitamin-D. It was obvious that I was lacking adequate amounts of carbohydrates, omega-3s, and saturated fat (a forgivable deciency). However, this was a great opportunity for me to evaluate my overall nutrition values. It was not difcult to meet the DRI recommendations with some carefully planned, specic changes to my daily diet. To meet the need of carbohydrates, I increased the consumption of whole grains and vegetables. I added wheat pasta, increased my daily serving of brown rice, and added whole wheat bagels to my diet. To meet the needs of Omega-3s was simple and satisfying. I incorporated salmon, walnuts, and avocado into my diet. Moreover, my sodium intake was signicantly high. Some foods that contributed to the excess sodium were mixed frozen vegetables, wheat bagel, tuna, and mixed nuts. Consequently, my sodium intake increased from 2125 mg in DA1 to 2742 mg in DA2. I noticed that in trying to overcome a deciency, I would end up with excess of another vitamin or mineral. This was slightly discouraging because it made me realize that designing the perfect meal plan is not a simple task. I understand that long-term excess sodium is a risk factor that can lead to hypertension. Moreover, hypertension can lead to more serious medical conditions, in particular cardiovascular disease. I will now be more

conscious of the foods I chose to consume. The DASH eating program emphasizes the intake of potassium, calcium, and magnesium. This program was based on NIH studies and is aimed at preventing and controlling hypertension. The following are foods rich in the minerals highlighted by the DASH program that I chose to include in my diet: almond milk, which is good source of calcium and potassium, and dry roasted almonds, a great source of magnesium.

Perfect Plan Analysis " In my Dietary Analysis 1 I lacked several essential macronutrients and Vitamin-D. It was obvious that I was lacking adequate amounts of carbohydrates, omega-3s, and saturated fat (a forgivable deciency). However, this was a great opportunity for me to evaluate my overall nutrition values. It was not difcult to meet the DRI recommendations with some carefully planned, specic changes to my daily diet. To meet the need of carbohydrates, I increased the consumption of whole grains and vegetables. I added wheat pasta, increased my daily serving of brown rice, and added whole wheat bagels to my diet. To meet the needs of Omega-3s was simple and satisfying. I incorporated salmon, walnuts, and avocado into my diet. Moreover, my sodium intake was signicantly high. Some foods that contributed to the excess sodium were mixed frozen vegetables, wheat bagel, tuna, and mixed nuts. Consequently, my

sodium intake increased from 2125 mg in DA1 to 2742 mg in DA2. I noticed that in trying to overcome a deciency, I would end up with excess of another vitamin or mineral. This was slightly discouraging because it made me realize that designing the perfect meal plan is not a simple task. I understand that long-term excess sodium is a risk factor that can lead to hypertension. Moreover, hypertension can lead to more serious medical conditions, in particular cardiovascular disease. I will now be more conscious of the foods I chose to consume. The DASH eating program emphasizes the intake of potassium, calcium, and magnesium. This program was based on NIH studies and is aimed at preventing and controlling hypertension. The following are foods rich in the minerals highlighted by the DASH program that I chose to include in my diet: almond milk, which is good source of calcium and potassium, and dry roasted almonds, a great source of magnesium.

Super Foods Broccoli " " " " " " " " " Consumption: 4.5 servings Excellent/good source of: Folate and Vitamin C Motivation: Cheap, convenient, and healthy Consumption: 3 servings Excellent/good source of: Iron and ber Motivation: Cheap, easy and quick to prepare Consumption: 3 servings Excellent/good source of: Vitamin D Motivation: Less fat than regular dairy milk and personal taste preference

Oatmeal

Almond Milk

 Avocado " " " " " " " " " " " " " " " " " " " " " Consumption: 2 servings Excellent/good source of: B-6 and folate Motivation: Adding avocado to any meal tastes better Consumption: 2 servings Excellent/good source of: Fiber. B-6, and folate Motivation: Cheap and healthy Consumption: 2 servings Excellent/good source of: Niacin and magnesium Motivation: Personal preference over white rice Consumption: 1 serving Excellent/good source of: Folate and iron Motivation: Cheap and healthy Consumption: 1 serving Excellent/good source of: No signicant vitamin or mineral Motivation: Full of antioxidants and pairs well with oatmeal Consumption: 1 serving Excellent/good source of: Omega-3 and Vitamin C Motivation: Taste Consumption: 1 serving Excellent/good source of: Riboavin, iron, magnesium, and zinc Motivation: Healthy and convenient snack on the go

Lentils

Brown Rice

Black Beans

Blueberries

Orange

Almonds

Farm To Table " Ever wonder how, salmon, and other sh get to your table? Many people may not be interested or even care for that matter. Salmon is one of the most commonly farmed sh in the world. In 2007, the aquaculture of salmon and salmon trout was worth an estimated $10.7 billion. With some research and exploration, I will be discussing the process of how salmon get from the oceans waters to restaurants, supermarkets, and our homes. " Salmon is considered to be an aquaculture - the cultivation of aquatic plants or food. The cycle of farmed salmon begins with the reproduction stage which consists of articial fertilization. They begin their lives as eggs in fresh water until they are ready for saltwater. They are then moved to ocean sites where they are fed and cared for until they are adults. They are raised in oating net pens and fed and cared for by veterinarians and professionals until they grow to 5 kilos, which normally lasts 18 to 24

months. During the harvesting stage, the salmon are seined up and pumped into harvest vessels and taken to processing plants where they are then shipped to markets around the world. " International Salmon Farmers Association (ISFA) is based in and operates in Norway. ISFA has a dozen other members that are part of their growers association, which makes them the largest salmon growers in the world. The salmon industry employs thousands of people and generates billions of dollars. Norway and Chile combine to produce an enormous 64 percent of the worlds salmon. The coastlines of these countries have suitable water temperatures and many areas well protected from storms which makes them ideal. Wild salmon are captured from wild habitats using commercial shing techniques. Most wild salmon is caught in North American, Japanese, and Russian sheries. In 2007 there was nearly 1.5 million atlantic salmon harvested and less than 1 percent was wild salmon. " As with many other industries that involve billions of dollars, there is no shortage of controversy in the salmon industry. There is currently much controversy about the ecological and health impacts of intensive salmon aquaculture. There are particular concerns about the impacts on wild salmon and other marine life and on the incomes of commercial salmon shermen. The interest of the commercial shermen are trying to prevent competition. Moreover, in the wild, diseases and parasites are normally at low levels, and kept in check by natural predation on weakened individuals. In crowded net pens they can become epidemics. Diseases and parasites also transfer from farmed to wild salmon populations. Water " What makes our planet earth unique? It is the only known planet to have the presence of water in its liquid state on the surface. Water is all around us. Earths surface is covered by 70% water. And to no surprise, our bodys are made up of 65% water. Where there is water, there is life. Without water, one can not survive. Despite water being all around us, nearly 780 million people around the world lack access to clean drinking water. Water is something that should not be taken for granted. To state that water is important is an understatement, because it is essential!

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Water is found throughout our body in blood, cells, tissues, and organs. Besides

sustaining life, water serves many other purposes. Some of these include acting as a solvent, a cleansing agent, lubricant and cushion, and a coolant. However, many people may not understand the importance of drinking water. It is recommended that men drink about 3 liters of water a day and 2.2 liters for women. Small quantities of water are found in other beverages and the food we consume on daily basis. However, the body requires much larger quantities. " Obesity has quickly become a widespread epidemic throughout the nation. The lack of water can can be a risk factor for obesity. The amount of sugar and calories in sweetened beverages may come as a shock to some. One serving of 100% juice surprisingly contains more calories and sugar than a soda. It seems like an obvious and apparent choice, but If people are not careful with the beverages they chose to drink, the calories can add up very quickly and lead to weight gain. " Besides the purposes that water serves, there are a countless number of benets from the regular consumption of water. Some of these include weight loss, younger and healthier looking skin, prevention of constipation and cramps, and supporting a healthy immune system. The fact that water contributes to lowering obesity is that water can control calories. Water itself doesn't magically blast away fat, but substituting water for high calorie beverages can. My personal opinion of including juice instead of water is one that I do not agree with. As mentioned earlier, the calories form sweetened beverages add up quickly. There will be no signicant weight gain in a matter of days, but if one is not aware, the weight gain will soon become obvious. " In contrast to the benets of water, the deciency of water has no advantage. The lack of water often results in dehydration. Symptoms of dehydration include dark urine, thirst, dry skin, hunger, fatigue, and cramps. Severe dehydration can lead to a more serious medical condition known as heat stroke. Heat stroke is caused by a combination of dehydration and physical activity in extremely high temperatures and can be deadly. " By now its become redundant, water is good for us. Water is the most benecial beverage available and it is practically free! Water is essential. Carry around a water bottle and ll up at drinking fountains. There are stricter regulations for tap water than

for bottled water. Its a simple choice, water and a healthy lifestyle or high calorie beverages and obesity?

Fiber " Eat more ber. This is a statement we may have all heard before. Fiber is a nutrient that is often be overlooked or misperceived. Some do not fully understand the benets of ber or may have misconceptions about ber. Others believe that ber is for the elderly or those suffering from constipation. However, ber has numerous benets for people of all ages. We all know we need ber. But what is ber and how much do we need? " Fiber is the indigestible portion of plant foods and comes in two types: soluble and insoluble. Soluble bers dissolve in water and form a viscous gel-like substance. Soluble bers are indigestible by human enzymes but may be broken down to absorbable products by bacteria in the digestive tract. Soluble bers are commonly found in oats, legumes, and citrus fruits. Insoluble bers do not dissolve in water, do not form gels, and are less readily fermented. In the body, they aid the digestive system by easing elimination. Insoluble bers are found in the outer layers of whole grains, the strings of celery, the hull of seeds, and the skin of kernels. " Fiber-rich diets benet the body by helping to normalize blood cholesterol and blood glucose and by maintaining healthy bowel function. Fiber is also associated with maintaining a healthy body weight. Fiber from whole foods is always preferred over ber supplements. The overuse of ber supplements can lead to cramping and gas. The recommended intake of ber for adults is between 24 and 38 total grams per day. However, studies show that many Americans fail to meet this requirement. Some great sources of ber include barley, beans, and oats. High ber diets allow people to eat the same weight of food compared to a regular diet, but with the feeling of fullness on fewer calories. My personal opinion about including juices into diets in reference to ber is is one that I have mixed-feelings about. I believe the best way the body can receive its nutrients is through whole foods. It is highly suggested to slowly incorporate ber in

ones diet to avoid bloating and gas. Also, it is important to drink plenty of uids while increasing ber. My Wellness Life " After calculating my 10-year risk of a heart attack, I have a 1% chance of experiencing a heart attack in the next ten years. I do not plan on making signicant changes to my current wellness plan. Overall, I am a healthy male individual that lives an active lifestyle and I remain conscious of my diet and limit the consumption of foods high in saturated fat and sodium. My Diet Analysis Plus prole has me listed at 27 years of age, nonsmoker. I involve myself in a minimum of 4 hours of vigorous exercise a week, with a body mass index of 24, which is considered a healthy weight. I currently have no heart disease risk factors or family history of chronic diseases. Some of my wellness strategies are consuming lean protein such as skinless chicken breast and salmon, highly restricting the intake of saturated fats and sugars, drinking plenty of water, and exercising on a regular basis. I plan on keeping wellness and exercise a priority throughout life because I would like to live a long, active, and healthy life. I also enjoy the benets and results of exercising and eating well. A lifelong lesson that I learned from my nutrition class is that, nutrition is a science. It is not as simple as eating fruits and vegetables. A well organized diet needs to be approached scientically to achieve maximum results.

Works Cited International Salmon Farmers Association. NP. Web. 5 Dec. 2012 <http:// www.salmonfarming.org/> U.S. Food and Drug Administration. An overview of Atlantic salmon, its natural history, aquaculture, and genetic engineering 2010. Web. 5 Dec. 2012 <http://www.fda.gov/ AdvisoryCommittees/CommitteesMeetingMaterials/ VeterinaryMedicineAdvisoryCommittee/ucm222635.htm> Salmon with Brown Sugar and Mustard Glaze Bobby Flay. 2010. Web. 5 Dec. 2012 <http://www.foodnetwork.com/recipes/bobby-ay/salmon-with-brown-sugar-andmustard-glaze-recipe/index.html> Sizer, Francis, and Eleanor Whitney. Nutrition Concepts and Controversies 12th Edition. Wadsworth: Cengage, 2011. Print.