You only get one body, make it the best it can be!

Marina Ayala Mt. San Antonio College Spring Semester Betty Crocker

Table of Contents
Quality Levels________________________________________________Page 3 My Nutrition Profile__________________________________________Pages 4-7 Perfect Plan Analysis________________________________________Pages 8-10 Super Foods______________________________________________Pages 11-12 From Farm to Table_________________________________________Page 13-14 My Plate_____________________________________________________Page 15 Water_______________________________________________________Page 16 Fiber________________________________________________________Page 17 My Wellness Life__________________________________________Pages 18-19 Bibliography________________________________________________Page 20

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Quality Levels

DRI QUANTIFIED
DRI GOALS NUTRIENT Unit RDA/AI A GOOD SOURCE 10-19% (COLUMN=10%) B=A*.1
0.27 218.8 4.536 27 2.5 SKIP SKIP 1.2 0.11 2.4 0.22 0.22 0.22 2.8 0.26 0.48 80 15 3 140 3 200 3.6 62 940 1.6 SKIP

EXCELLENT SOURCE 20% (COLUMN=20%) C=A*.2

0.54 437.6 9.072 54 5

Water Kcals PROTEIN CHO Fiber LIPIDS Saturated EFA: n-6 EFA: n-3
Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A
(RAE)

L Kcal

2.7 2188

MACRONUTRIENTS
g g
g g g

45.36 270
25 71 21

g
g

12
1.1

VITAMINS mg mg mg mg mcg mcg mg mcg

mcg mcg mg mg mg mg mg
mg

1.1 1.1 14 1.3 2.4 400 75 15

700 15 1000 18 310 4700 8 1500

0.11 0.11 1.4 0.13 0.24 40 7.5 1.5 70 1.5

Vitamin E Calcium Iron

Magnesium

MINERALS
100 1.8 31 470 0.8

Potassium Zinc Sodium

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My Nutrition Profile DRI GOALS vs. 3-DAY DIET RECORD

DRI GOALS WB1 3-day Analysis

NUTRIENT

UNIT

RDA/AI

UL

Intake

Intake vs. Goal (%)

Deficient <80% Excess >120%

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

2.7 2188 45.36 270 25 71 21 12 1.1

0 0 0 0 0 0 0 0 0

2.65
1745 65.41 223.95 20 72.38 17.49 17.02 1.75 79% 144% 83% 80% 101% 83% 141% 159%

Kcals g g
g

MACRONUTRIENTS

g g g
g

EFA: n-6 EFA: n-3

Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A
(RAE)

VITAMINS mg mg mg mg mcg mcg mg mcg

mcg mcg mg mg mg mg mg mg 1.1 1.1 14 1.3 2.4 400 75 15 700 15 1000 18 310 4700 8 1500 0 0 35 100 0 1000 2000 50 3000 1000 2500 45 350 0 40 0 1.15 1.37 21.56 1.7 2.5 458.8 133.98 1.42 646.94 7.07 104% 80% 154% 130% 104% 114% 178% 6% 92% 47% 55% 68% 78% 53% 82% 164%

Vitamin E Calcium Iron

Magnesium

MINERALS
554.2 12.22 240.98 2481.2 6.53 2454.88

Potassium Zinc Sodium

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Protein Provides Building Blocks for the Body Excess can lead to problems with the kidneys Helps to rebuild muscles

Lipids Deficiencies can put someone below the levels of body fat requirements Stores energy Examples of some would be nuts, meats, and oils

Saturated Fats Rebuilds the cell membrane Defiencies arent too bad unless Examples of some would be coconut oil, poultry, and dairy

Omega-6 Growth and Development Brain Function Can only be obtained from the foods we eat

Omega-3 Cardio Health Brain Function Some examples would be Fish, Avocados, and Nuts Helps open up the vessels and helps to decrease blood clotting

Thiamin Helps convert carbs into energy

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Excess has no known side effects

Riboflavin Body growth and red blood cell production Chronic excess has no side effects Supports vision and health

Niacin B6 B12 Folate Produce and maintain new cells There has been no proof of side effects for chronic excess Helps to make DNA Prevents Anemia There has been no proof of side effects for chronic excess Make antibodies Breaks down proteins Chronic excess can lead to difficulty coordinating movements Aids digestive system Converting food to energy Chronic excess can lead to liver damage

Vitamin C Deficiency can lead to scurvy and a weaker immune system Helps with immune system Citrus fruits, sweet potatoes and tomatoes are some examples

Vitamin D Deficiency can lead to chance of rickets Normal mineralization is enabled in the bones

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Examples of such would be milk, eggs, and liver Can cause rickets in young children if there is chronic deficiency

Vitamin A Complications with pregnancy can be caused by chronic deficiency Immune system and vision Carrots and sweet potatoes are examples

Vitamin E Immune response cause lead to impairment due to chronic deficiency Can prevent from the free radicals and their damaging effects Broccoli, almonds and spinach are examples

Calcium Iron Iron poisoning can be caused if too much is consumed Produces hemoglobin and myoglobin Osteoporosis can be caused if not enough is produced Supports the bone structure and function Milk and yogurt are examples

Potassium Controls the balance between acid-base Builds muscle Hypokalemia can be caused if not enough consumption Dried apricots, salmon, and bananas are some examples

Sodium Blood pressure and blood volume is controlled Hypertension is caused if too much excess is consumed

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Perfect Plan Analysis

PERFECT PLAN ANALYSIS

DRI GOALS WB1 3-day Analysis Intake vs. Goal (%) B
Deficient <70% Excess >120%

WB4 3-day

WB1 vs WB4

NUTRIENT

Unit

Intake A RDA/AI
UL

Intake C

Intake vs. Intake vs. Goal (%) Intake Goal (%) D E=(A-C) F=(B-D) Forgivabl e Overcame deficient deficiency Forgivabl e Overcame excessive excess 0.5 93% 248% 98% 137% 90% 61% 119% 86% 0.85 -305.42 -51.42 -42.7 -14.46 8.29 4.18 2.75 0.8 -0.33 -0.8 -17.91 -1.34 -2.23 -53.51 -66.02 -1.65 -783.5 -3.4 -680.51 0.48 -211.59 -1879.76 -4.79 577.66 -0.5 -0.14 -1.04 -0.15 -0.57 0.11 0.22 0.22 0.73

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

2.7 2188 45.36 270 25 71 21 12 1.1

0 0 0 0 0 0 0 0 0

2.65 1745 65.41 223.95 20 72.38 17.49 17.02 1.75

0 79% 1.44 0.83 0.8 1.01 0.83 1.41 1.59

1.8 2050.42 116.83 266.65 34.46 64.09 13.31 14.27 0.95

Kcals g g
g

MACRONUTRIENTS

g g g
g

EFA: n-6 EFA: n-3

Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A
( R A E)

VITAMINS mg mg mg mg mc g mc g mg mc g
mcg mcg mg mg mg mg mg mg 1.1 1.1 14 1.3 2.4 400 75 15 700 15 1000 18 310 4700 8 0 0 35 100 0 1000 2000 50 3000 1000 2500 45 350 0 40 0 1.15 1.37 21.56 1.7 2.5 458.8 133.98 1.42 646.94 7.07 554.2 12.22 240.98 2481.2 6.53 2454.88 1.04 0.8 1.54 1.3 1.04 1.14 1.78 0.06 0.92 0.47 0.55 0.68 0.78 0.53 0.82 1.64 1.48 2.17 39.47 3.04 4.73 512.31 200 3.07 1430.44 10.47 1234.71 11.74 452.57 4360.96 11.32 1877.22 135% 197% 282% 234% 197% 128% 267% 20% 204% 69% 123% 65% 146% 93% 141% 125% -0.31 -1.17 -1.28 -1.04 -0.93 -0.14 -0.89 -0.14 -1.12 -0.22 -0.68 0.03 -0.68 -0.4 -0.59 0.39

Vitamin E Calcium Iron

Magnesium

MINERALS

Potassium Zinc Sodium

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Lipids I was able to overcome the deficiency by adding oils to foods. I also included more fish in my diet and I got over the taste so that I could improve my diet.

Omega 6 I overcame my deficiency by consuming more peanuts with my food and even just as snacks.

Omega 3 I overcame my deficiency by consuming salmon and peanuts.

Vitamin C I overcame my deficiency by consuming more fruits and vegetables in my diet.

Calcium I overcame my deficiency by adding yogurts and drinking milk as part of my diet.

Potassium I overcame my deficiency in potassium by deciding to consume bananas at least twice a day

Sodium I overcame this by reducing my consumption of fast foods.

In order to solve the problems that I faced nutritionally with my WB1, I needed to take the challenge and change the way I was eating. Before, I based a lot of my diet on the things I thought tasted good rather than what was actually good for me. I never consumed enough Omega

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3s because I never had interest in any sort of seafood. So I decided to take the challenge and started adding seafood to my diet. I started with salmon and in order for me to consume it, I needed to add ketchup. I chose not to add a lot of ketchup, but I figured as long as I was eating fish everything would be fine. Throughout the course of this class, Ive learned the importance of whole foods and nutrient dense foods. I especially learned that they only to completely receive any of the actual nutrients, you have to consume them rather than substituting them. People have the misconception that by drinking apple juice, it replaces their need to eat an apple. This information, however, is incorrect. People need to be more aware of the things they eat. The Dash Diet helps people understand what theyre eating just a little bit better. The National Institute of Health created this for people so they can try to make life just a little bit easier for people and their food. Just by switching to consuming whole and more nutrient dense foods, I was able to overcome the deficiencies in other categories. These included calcium, omega 3, omega 6, and my intake of lipids. The amount of sodium should not exceed 1,500 mg according to the Dash Diet. Unfortunately, I didnt meet the requirements for the Dash Diet, but I severely cut down on the amount of my sodium intake. I originally took in about 2,400 mg of sodium and afterwards I was able to lower it to 1,800 mg. Although this may not meet their requirements, I was still able to reduce the amount by 600 mg. I am proud of my achievement, but I am aware that there is still work to be done so that I can live a healthy diet through my diet. At first, I was below the recommended intake for potassium and calcium. After changing some of my diet by adding more bananas, yogurts, and drinking more milk, I was able to actually exceed the required amount. The intentions of the Dash Diet are to make sure that Americans learn that there are ways to reducing the amount of sodium intake and to know how we can reduce the risks of heart attacks.

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Super Foods

Grapes 3 High in Vitamin B-6 They contain good nutrients and are good for the body

Sweet Potatoes 2 High in Water, Carbs, Fiber, Thiamin, Riboflavin, Potassium, Iron, Magnesium, Vitamin C and Vitamin A I chose to use sweet potatoes as a super food because they nutrient dense and a good source of good carbs

Olive Oil 2 None Its a healthy way to get the extra needed lipids into the body and improve the taste and quality of many foods.

Bananas 3 High in B-6 and Vitamin C They are a good way to add healthy into my body and because I enjoy consuming fruits on a daily basis

Apples 3 High in Fiber and Vitamin C

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Ive been told growing up that by eating an apple a day I would be able to keep the doctor away and so far its worked just fine.

Yogurt 3 High in Calcium Its a good way to add more calcium into your diet if youre not necessarily a fan of drinking lots of milk.

Strawberries 3 High in Vitamin C I chose strawberries because they are healthy and usually are a good accessory to add to fruit salads

Blueberries 3 They contain phytonutrients Activate fat burning genes I chose blueberries because

Salad 2 Contains both Vitamin C and Vitamin E when mixed with certain vegetables I chose salad because

Wheat Bread 1 High in fiber I chose wheat bread because its a whole food and its better for you to consume than white bread.
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From Farm to Table

The super food I chose to use for my Farm to Table PowerPoint was grapes. I chose to use grapes because of all the nutrients that they provide. Grapes along with other fruits are better to consume than to be replaced by other juices. They are a great source of antioxidants and phytonutrients. Ive learned that theres a lot more work that goes along with the production of them. They are usually grown during the beginning of spring. The upkeep of grapes are important because if they arent properly taken care of, there can be harmful damage done. In the winter, farmers have to pay closer attention to them. Their roots have to be watered for about two hours before they can be planted into the soil. Each of them has to be separated by at least six feet and their holes have to be dug about twelve inches deep. At least four inches of top soil needs to be added so that it can cover the bottom. The roots need to be cut off so that the vine can be set in a little deeper. At first, grapes are not allowed to grow on the vine for the first couple of years while it is being grown. This is because the farmers want to make sure the vine is properly cared for and that it will be strong enough to hold the extra weight. It is very important for the grapes to get as much sunlight as possible for them to grow. Once they are picked from the vine, they wont continue to ripen. Grapes are a super food because they contain Vitamin A, Vitamin C, and Vitamin K. Farmers are always growing grapes so there is never really a time where they cannot be purchased. If they happen to be a little more expensive its because of the extra work that the farmers have to put into them. In addition to being a healthy food, they are also very affordable. If people arent too fond of the taste, they can add it to different fruits. They can even cut them into smaller pieces if its easier to consume that way. The recipe I chose to use was a homemade fresh grape

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salsa. I thought this would be a very good way to introduce a different way of using a food that a lot of people love to eat. When salsa is usually consumed, people eat it with chips. In order to try to make it healthy, this salsa contains more grapes and other fruits. In the end, it not only tastes good, but is also healthy. If this recipe is made properly, it can be a very good tasting appetizer to be around when watching a game or even when having a party.

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MyPlate
Goal* Actual tips 4.8 oz. eq. % Goal 68.1 %

Grains

7.0 oz. eq.

Vegetables

3.0 cup eq.

tips

2.1 cup eq.

71.4 %

Fruits

2.0 cup eq.

tips

5.1 cup eq.

256.4 %

Dairy

3.0 cup eq.

tips

2.4 cup eq.

80.7 %

Protein Foods

6.0 oz. eq.

tips

9 oz. eq.

150.1 %

Empty Calories

290.0

247.7

85.4 %

I feel that the DRI goals are a little bit better than the my plate just because all the nutrients can be provided. The only problem is you might not be able to reach the amount that the my plate may require. My plate can be used for those who are starting to become interested in improving their diets. It is fairly easy to read and is simple. Its a good way to help people start to pay attention to the foods that they are consuming on a day to day basis.

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Water
Water is probably the most essential substance to be consumed by an individual. Being able to keep the body hydrated properly, helps provide a cushion for the bones. It also acts as an aid to the organs by helping them run smoothly. An example would be the way the kidneys can be affected by little water. If they arent given the proper amount of water, it can lead to issues with them. They need to be able to flush out the excess waste that is left in them. Drinking water helps people from feeling hungry and resorting to unhealthy foods because of that hunger. People often times confuse hunger with thirst. If people understood the difference, then they might have less of an issue with obesity. Water allows people to feel fuller for a longer period of time which leads them to eat less. People can look skinnier by drinking water as well. Water gets released in urine. If a person isnt properly hydrated, the water gets stored inside the body as excess water. This water isnt released because the body needs to hold onto it. This is different from sugary drinks such as soda or juices because water contains no calories. When people decide to consume these sugary beverages, they are only adding onto their caloric intake for the day rather than fulfilling their hunger needs. Water is the only drink that provides the proper hydration. Juice also cannot replace water with any meals. If people want the correct amount of vitamins daily, they need to consume the actual fruit itself. In my WB1, I consumed a lot less water than I originally thought I would. I dont drink a lot of water because I never enjoyed the taste of it. I felt as though soda provided me with more satisfaction. Ive learned that its important to consume water on a daily basis. It helps with the overall wellness and health of the individual.

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Fiber
Fiber is a very important nutrient for a persons overall health. It allows for the bodys digestive system to move in a smoother way. The amount of waste that is removed from your body would be a lot different than if food is consumed that doesnt contain fiber. It helps the body feel a lot fuller and reduces the amount of so called empty calories in the diet. It can even lead to reduction in obesity and maintain weight. Cholesterol in the body can be reduced by more consumption of fiber. Just like drinking water, if someone wants to be able to maintain the right amount of nutrients, they should consume it from the actual fruit or vegetable that contains it. Juices dont provide the correct amount of fiber either. They contain a lot more excess sugar. Things like that should be avoided as much as possible. When people consume fiber, they need to do it in little bits at a time, so that the body becomes accustomed to it. The consequences of consuming it without being used to it are diarrhea and cramps. I havent consumed as much fiber as I would have needed. I have learned the importance of it though so I have tried to add more fiber into my diet. I have done so little by little. I eat wheat bread, brown rice and fruits.

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My Wellness Life

WELLNESS NUTRIENT & ACTIVITY STRATEGIES

CARBOHYDRATE PROTEIN LIPIDS FLUIDS ACTIVITY

eat a banana before bed

add meat to every meal

Eat fish at least twice a week

Carry a bottle of water with you everywhere you go

Go on walks either with a pet or on your own daily

eat whole grains

drink milk in the morning

use olive oil as much as possible

Drink water when you arent thirsty

do exercises like crunches during commercials

have oatmeal for breakfast

have chicken at least 4 times a week

snack on almonds, peanuts, walnuts etc.

Make sure to drink fluids with every meal

set three days to do exercises with weights

have a healthy source of carbs with every meal

eat protein enriched pasta

eat peanut butter

Try to drink multiple 20oz bottles a day

jog in the morning right when you wake up

have toast with breakfast

have greek yogurt once a day

add oils to every meal

Make sure to have fluids during exercise

start exercising with a close friend or significant other for motivation

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I am 5 foot 1 inch and I weigh about 130 pounds. Although I am considered to be overweight, I have always exercised and Ive been very athletic. The BMI results dont apply to athletes or pregnant women. I come from a family of athletes. My uncles all participated in sports such as soccer and wrestling. My dad played basketball and football all through his childhood up until the end of high school. My mom was involved in Softball for about eight years. I have always been interested in sports. Growing up, I participated in basketball, soccer, track and field, and I was even a cheerleader. I never took my health as seriously as I should have because Ive always assumed I was in good shape. I assumed that because I was involved in athletics, it didnt matter what I ate or what I drank on a daily basis. I even had the misconception that not eating was a good way to stay in shape. Little did I know how important is actually is to receive the nutrients from various food groups. My fianc is going to school to become a personal trainer so he tries to push me more to work out and eat healthy. After I graduated high school, I kept eating the way that I always had and didnt exercise the way I used to. I assumed that nothing was going to change physically. I ended up gaining about ten to fifteen pounds in just about a year after high school. I realized at that rate, I was going to be overweight. So now Ive changed the way that I eat. I consume more fruits and vegetables. I exercise for about an hour on daily basis. I eat more salads and have as much chicken as I can with my salads. I try to balance out my food intake. I dont drink as much soda as I did before. I limit myself to one cup a week. I hope to continue on this path and live a happy and healthy life. I want my future children to be able to live a long life and understand the importance of nutrition.

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Bibliography
1. National Institute of Health 2. Everydayhealth.com

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