Wellness Book/ Superfood: Brown Rice

Melvin Gargantos Nutrition 210 (11:10) Fall 2012

Wellness Book
I was able to create a better meal plan consisting of more nutrient-dense foods.

Replaced certain foods with others to meet DRI goals.

Need to be more open-minded about whole foods and nutrient-dense foods (Add more fruits & Veggies) Had trouble balancing everything but managed to get there. Took longer to understand and fix than anticipated.

MACRONUTRIENTS PROTEIN CHO Fiber LIPIDS

Saturated
g 55.88 g
g 281 76 0 0 17 1.6 0 0 0 0 0 0 0 58.42 144.63 14.09 0 5.61 5.43 0.45 105 0 37 0 22 32 28 20.5 20.62 2.51 82 121 157 113.1 275.59 50.59 202 0 133 -54.68 -130.96 -36.5 0 -14.89 -15.19 -2.06 -1.3 -2.31 -15.47 -4.48 -13.78 -492.06 -68.66 -12.5 -1016.36 -97 0 -96 0 -60 -89 -129

Through a lot of trial and errors I was able to reach my DRI goals.
DRI GOALS vs. 3-DAY DIET RECORD
DRI GOALS
NUTRIENT UNIT

g g g
g

WB1 3-day Analysis Intake vs. Goal (%)

RDA/AI

UL

Intake

EFA: n-6 EFA: n-3

Thiamin

Deficient <80% Excess >120% 75

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

3.7 2522

2.77
1008.02 58.42 144.63 14.09

Kcals g g
g

40 105 37

MACRONUTRIENTS
55.88 281 76 0 0 17 1.6 5.61 5.43 0.45 22 32 28

VITAMINS mg Riboflavin mg Niacin mg B6 mg B12 mcg Folate mcg Vitamin C mg Vitamin D mcg
1.2 1.3 16 1.3 2.4 400 90 15 0 0 35 100 0 1000 2000 100 1500 0.85 0.61 20.71 1.49 2.39 212.86 145.55 7.57 55.64 71 47 129 115 99 53 162 50 6 2.15 2.92 36.18 5.97 16.17 704.92 214.21 20.07 1072 179 225 226 459 674 176 238 134 333 -108 -178 -97 -344 -575 -123 -76 -84 -327

g g g
g

EFA: n-6 EFA: n-3

Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A Vitamin E Calcium Iron
Magnesium
(RAE)

VITAMINS mg mg mg mg mcg mcg mg mcg

mcg mcg mg mg mg mg mg mg 1.2 1.3 16 1.3 2.4 400 90 15 900 15 1000 2000 100 1500 1000 2500 45 350 40 2300 35 100 0.85 0.61 20.71 1.49 2.39 212.86 145.55 7.57 55.64 3.6 266.29 5.74 253.57 1564.01 4.55 723.14 27 72 63 33 41 48 71 47 129 115 99 53 162 50 6

MINERALS

1000 8 400 4700 11 0

Vitamin A (RAE) mcg 900

Potassium Zinc Sodium

Super Food: Brown Rice (Nutrition)

There is no certain harvest or season for brown rice. Great source of maganese (88%DV), selenium and magnesium (27.3% and 21% DV), protein (10.06%DV), carbohydrates (14.92%DV) and dietary fiber (14.04%DV), fiber (14%DV) from 1cup. Read more: http://www.livestrong.com/articl e/250977-brown-rice-nutritionfacts/#ixzz2Dgk3hy4U

Brown Rice (Harvesting)

The traditional method for cultivating rice is flooding the fields while, or after, setting the young seedlings.

When ready the rice plants are milled using a rice huller to remove the outer husk of the grain. Any further removal of the 2nd husk created white rice (Nutrients also taken away)
Usually no matter what method is used to produce brown rice 3-6 months is the timeframe until it is ready.

Brown Rice (Harvesting Cont.)

Mainly parent rice products were from Asia and parts of Africa. Brown Rice more nutrient dense then its further processed counterpart (White Rice) Harvesting take solid planning and water through irrigation, channeling and damming.

Brown Rice (Industry)

Farmers Rice Cooperative (Handles more than 20% of Californias rice crop) 1760 Creekside Oaks Suite 200 Sacramento, CA 95833 1.800.326.2799

http://www.farmers rice.com/home.htm

Brown Rice (Preparation)

Take however amount of brown rice as desired into the rice cooker vessel. Rinse with water for about 2-4 times depending. Water should be somewhat clear afterward. Add about double water than the amount of rice (this is to make it softer) Put vessel into the rice cooker and set for cook. It will automatically let you know if its cooked and ready to eat.

http://www.padhuskitchen.com/2 010/12/how-to-cook-brown-ricein-rice-cooker.html

Brown Rice (Recipe)

Ingredients

2 cups long-grain brown rice 3 12 cups warm (about 100 degrees F), clean (well, spring or filtered) water, plus more for rinsing the rice

1 teaspoon apple cider vinegar, lemon juice, whey from cultured dairy,
or 2-3 tablespoons reserved soaking water from a previous batch of soaked rice

Brown Rice (Recipe Instructions) is clear (similar to Clean rice 2-4 times until water
preparation)
1 water per cup of rice. Add all ingredients (or just one, two or a few it is by preference) Cook in rice cooker (similat to preparation) Feel free to mix and match the added ingredients http://nourishingfoodways.com/2012/03/05/nutrientdense-brown-rice- recipe/

And That Is All!...