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Table of Contents

Quality Levels 3 My Nutritional Profile 6 Perfect Plan Analysis 9 Super Foods__ Farm to Table..__ My Plate..__ Water__ Fiber__ My Wellness Life__ Bibliography.__ Appendix.__

Quality Levels
Thiamin o Chief function: o Result of chronic deficiency: o Result of toxicity: o Foods high in Thiamin: 1. 2. 3. 4. 5. Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A Vitamin E Calcium

Iron Magnesium Potassium Zinc Sodium

My Nutrition Profile
My Top 3 Foods for Kcals were: 1. Pancakes with butter and syrup (3788) 2. Macaroni and cheese (780) 3. Jack in the Box Ultimate Breakfast Sandwich (570) My Top 3 Foods for Saturated Fat were: 1. Macaroni and cheese (15.7) 2. Pancakes with butter and syrup (12.93) 3. Jack in the Box Ultimate Breakfast Sandwich (10) My Top 3 Foods for n-3 were: 1. Macaroni and cheese (0.65) 2. Bean and cheese burrito (0.31) 3. Pancakes with butter and syrup (0.26) My Top 3 Foods for Fiber were: 1. Scalloped Potatoes (5.42) 2. Hashbrowns (4) 3. Jack in the Box Tacos (4) My Top 3 Foods for Sugar were: 1. Pancakes with butter and syrup (698.94)

2. Sprite (48.49) 3. Lucky Charms (29.33) My Top 3 Foods for Sodium were: 1. Jack in the Box Ultimate Breakfast Sandwich (1700) 2. Macaroni and cheese (1568) 3. Pancakes with syrup and butter (1254.4)

(See Appendix 1)

Perfect Plan Analysis

(See Appendix 2)

Super Foods

(See Appendix 2)

Farm to Table
Mangos are a very delicious super-food often referred to as the King of Fruit. They have a very unique flavor and hold very high nutritional value. This fruit is a good source of Vitamin C, Vitamin A, and Fiber. There are countless varieties of mangos, the most well-known being Ataulfo, Haden, Francis, Kent, Keitt, and Tommy Atkins. Mangos are a tropical growing crop indigenous to India, Pakistan, Bangladesh, and Southeast Asia. India is currently the number one producer, pushing out almost half of the worlds 38.6 million tons of mangos a year. In fact, Indias national fruit is the mango. In the United States, we import the majority of our store-bought mangos from Mexico. Although most of our mango fruits are delivered from our neighboring country and Florida, we are still able to produce them here locally in California. The only commercial producers of mangos in California are located in Coachella Valley of Mecca. Home growers also have the capability to produce a thriving plant almost anywhere in Southern California. There are advantages and disadvantages to obtaining non-imported mangos. A disadvantage would be that locally grown mangos tend to be slightly more expensive than the ones that are imported from Mexico. Local prices for mangos go for around $2.39 each mango. In the favor of homegrown, the USDA requires that mangos crossing the border go through a hot water dip to rid of any fruit fly larvae. Unfortunately, for this process the mangos must be picked before they are tree-ripened whereas a Californian grown mango would have the opportunity to be picked ripe. An interesting fact about mangos is that you dont determine whether or not they are ripe by their color. A ripened mangos skin will be slightly wrinkled and soft to the touch. Each

mango variety has its own characteristics. For example, Tommy Atkins mangos are a very fibrous and stringy fruit while an Ataulfo mango will have almost no fibers inside whatsoever. Another good example of differentiations between mangos is the shape of the fruit. A Francis mango will have a very oblong almost J shape in contrast to the very oval or round shape of a Haden mango. These are among other distinguishing features including taste, color, texture, and harvesting season. Mangos truly make a great snack choice or overall choice to add to your food. Coming in at just over 100 calories, mangos are nearly fat-free and contain many vitamins. Each single mango fills the average persons Vitamin C intake by 97%. Mangos are also high in Fiber, packing 4g a fruit. Additionally, mangos are a great source of Vitamin A, Vitamin E, Vitamin B6, Copper, and Potassium. King of Fruit is a fitting name for mangos just from the rich flavor they possess along with holding very nutritious attributes. There are many recipes to incorporate mangos into everything from desserts to everyday smoothies. Shown by all the things listed, mangos prove to be a great choice to anyone looking for a new, tasty super-food.

(See Appendix 3)

My Plate

Water

Fiber

My Wellness Life

Bibliography

Appendix

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