BON APPETITE

There is no diet That will do what Eating healthy does

Stephany Martinez NF-25 Professor Crocker Mt. Sac Fall 2012

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TABLE OF CONTENTS
Quality Levels Chart..pg. 3 My Nutrition Profile.pg.4-26 Perfect Plan Analysis (PPA).pg.27-29 Super Foodspg.30-33 Farm to Table..pg.34-36 My plate...pg.37-38 Waterpg.39-40 Fiber..pg.41-42 My Wellness Life.pg.43-44
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Quality Levels chart

DRI QUANTIFIED
DRI GOALS NUTRIENT Unit RDA/AI A GOOD SOURCE 10-19% (COLUMN=10%) B=A*.1
0.27 224.4 4.717 24.7 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

0.54 448.8 9.434 49.4 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 2244

MACRONUTRIENTS
g g
g g g

47.17 247
25 48 22

g
g

12
1.1

mg mg mg mg mcg mcg mg mcg

mcg mcg mg mg mg mg mg
mg

VITAMINS 1.1 0.11 1.1 0.11 14 1.4 1.3 0.13 2.4 0.24 400 40 75 7.5 15 1.5
700 15 1000 18 310 4700 8 1500
70 1.5 100 1.8 31 470 0.8

Vitamin E Calcium Iron

Magnesium

MINERALS

Potassium Zinc Sodium

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

RDA/AI

UL

Intake

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

Deficient <80% Excess >120% 65

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

2.7 2244 47.17 247 50 48 22 12 1.1

N/A N/A N/A N/A N/A N/A N/A N/A N/A

1.75
1482.08 86.28 145.74 15055 63.7 21.3 11.35 1.35

Kcals g g
g

66 183 145.74 62 63.7 97 95 122

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 N/A N/A 35 100 N/A 1000 2000 50 3000 1000 2500 45 350 N/A 40 2300 1.59 1.89 21.08 1.38 3.68 475.32 211.62 2.88 355.3 5.01 694.95 11.48 230.73 2183.15 10.13 2502.42 145 172 151 106 153 119 282 19 51 33 69 64 74 46 127 167

Vitamin E Calcium Iron

Magnesium

MINERALS

Potassium Zinc Sodium

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Main function of nutrients:

Water: Carries nutrients throughout the body, serves as a solvent for minerals, vitamins, amino acids, glucose, small molecules and aids in maintaining the bodys temperature. o Water deficiency can result in Dehydration and even dead. o Food sources: drinking water, water in beverages, and in food. Kcals: refers to how much energy a diet can provide to the body. o Kcal deficiency can result in malnutrition and excess of Kcals can result in weight gain. o Food sources: any food can provide Kcals for example; bread, chocolate, and leafy vegetables. Protein: perform many vital functions and it enables them to perform different tasks in the body. o Deficiency of protein result in Edema and excess of protein results in kidney disease. o Food sources: red meat, milk products, and fruits. CHO: it meets the bodys energy needs. o CHO excess result in vascular disease o Food sources: naturally sugar from fruits, legumes, and whole grains. Fiber: reduces the risk of heart disease and controls blood pressure, as well as constipation. o Fiber excess can lead to intestine blockish. o Food sources: oatmeal, barley, and broccoli. Lipids: source of fuel energy for the body and aids the absorption of fatsoluble. o Lipids excess intakes result in heart disease and obesity. o Food sources: avocados, milk, and beef. Omega-6: help stimulate skin, regulate metabolism, and help hair growth. o Chronic excess of n-6 results in inflammation and cancer. o Food sources: nuts, eggs, and soybean oil. Omega-3: lower the risk of chronic diseases and helps lower bad cholesterol. o Excess of n-3 increase bleeding. o Food Sources: fish, olive oil, and flaxseeds. Thiamin: critical role in the energy metabolism of all cells. o Thiamin deficiency results in Beriberi and heart failure. o Food sources: black beans, baked potato, and green beans. Riboflavin: also plays a role in the energy metabolism of all cells.

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o Deficiency in riboflavin results in painful purplish red tongue and crack corners of the mouth. o Food sources: beef liver, milk, spinach. Niacin: also part in the energy metabolism of every cell. o Deficiency of niacin result of Pellagra disease and excess of niacin results in excessive sweating, blurred vision, and liver damage. o Food sources: chicken breast, tuna, mushrooms. B6: is critical to the developing brain and nervous system of a fetus, assists in releasing stored glucose from glycogen. o B6 deficiency results in Carpal Tunnel Syndrome. B6 excess results in depression, impaired memory. o Food sources: sweet potato, banana, chicken breast. B12: helps to maintain nerve cells. o Pernicious anemia, smooth tongue, tingling or numbness occurs if B12 is deficient. o Food Sources: Swiss cheese, sardines, tuna. Folate: helps produce and maintain new cells. o Folate deficiency results in anemia, smooth tongue, depression, mental confusion, and weakness. o Food sources: lentils, cereal, beets, pinto beans. Vitamin C: restores vitamin E to active form, supports immune system. o Vitamin C deficiency result in Scurvy, excess of vitamin C results in nausea, diarrhea, and rashes. o Food sources: Grapefruit, broccoli, orange juice. Vitamin E: antioxidant and acts as a bodyguard against oxidative damage. o Deficiency of vitamin D results in red blood cell breakage and Erythrocyte hemolysis. o Food sources: mayonnaise, sunflower seeds, canola oil. Vitamin A: immunity, maintenance of cornea, skin, bone and tooth growth. o Deficiency of vitamin A results in night blindness, corneal dying, and impair bone growth. o Food sources: fortified milk, apricots, spinach. Vitamin D: mineralization of bones and teeth. Excess of vitamin D can elevated blood calcium; o Deficiency of this vitamin can result in Rickets in children. o Food sources: cereal, salmon, tuna. Calcium: associated with the formation and metabolism of bone. o Deficiency of calcium can result in osteoporosis. o Food sources: milk, broccoli, tofu.

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 Iron: carries oxygen as part of hemoglobin in blood. o Excess of Iron occurs when feeling fatigue, and organ damage. o Food sources: clams, beef steak, navy beans. Magnesium: helps bone mineralization, protein synthesis, and immune function. o Deficiency results in weakness, confusion, and difficulty swallowing. o Food sources: spinach, bran cereal, soy milk. Potassium: support of cell integrity. o Chronic deficiency of this mineral result in dehydration and muscular weakness. o Food source: fruits, meats, and grains. Zinc: involved in making genetic material and proteins. o Zinc deficiency results in sexual retardation, loss of taste, and poor wound healing. o Food sources: shellfish, grains, and yogurt. Sodium: helps maintain normal fluid balance and acid balance in body. o Excess of sodium result in hypertension. o Food sources: salt, soy sauce, processed foods.

Resources: Nutrition; Concepts & Controversies. Sizer Whitney 12th Edition http://ods.od.nih.gov/factsheets/list-all/

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A perfect day: 3- meal plan

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Perfect plan Analysis (PPA)

After comparing my WB1 with my new plan WB4 I notice a lot changes that I made on my diet. I accomplish better DRI recommendation of fruits and vegetables than I did on my first meal plan WB1. Looking back on my first meal plan, my diet was missing vitamins and my nutrients were not appropriate in order to achieve a healthier life style. I learned to look for products that were high in fiber, high in vitamins, and minerals. I also made sure to eat less food that were high in trans-fat, which I have learn in class that trans-fat products are the bad fat that could harm my body. Another accomplishment that I was able to change on my meal plan WB4 was to improve my intake of water, I mostly drank water in all of my meals and I made sure to cut down any sugary drinks. I also incorporated more vegetables into my new diet; I research the healthiest foods that I could add to my meal plan and found out that spinach, garbanzo beans, and bananas were some of the healthiest foods to improve a diet. These foods were integrated into my new meal plan in order to achieve that a healthier life style. Most of my deficiencies that I had in my previous meal plan; I was able to improve them in my new meal plan. On my old plan WB1, I was deficient in nutrients like water, CHO, fiber, lipids, vitamin D, vitamin A, vitamin E, calcium, iron, magnesium, and potassium. I was able to overcome these deficiencies by providing more products to my diet that contain the nutrients that I needed to improve my
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diet. As for my new plan, my only deficiencies were saturated fat, omega-3, omega-6, vitamin D, vitamin E, calcium, iron, and potassium. According to the D.A.S.H. diet, the recommendation of sodium intake per day is 1,500 mg per day. Looking at my meal plans I notice a change on my sodium intakes, on my meal plan WB1 my intake of sodium was 2,502 which is more than what I should be taking per day, as for my new meal plan WB4 my intake was 1,630 a little less than my first meal plan. Some of the food that was high in sodium in my meal plan was; the stir fried broccoli and mushroom with rice, scramble eggs, wheat bread, and the baked salmon with cucumber dill sauce. I would carefully look for products that are low in sodium and I would also monitor how much salt I put on my meal, so I can be able to reduce the intakes of sodium on my diet. According to my research, the D.A.S.H diet is a diet aiming in lowering blood pressure by eating foods that are healthy. This means choosing plenty of fruits, vegetables, low-fat dairy and whole grains; at the same time the diet limits foods that are high in total fat, saturated fat, and cholesterol, which can increase blood pressure. The D.A.S.H. diet was authored by the National Heart, Lung and Blood Institute to help reduced the risks of high blood pressure (www.livestrong.com).

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PERFECT PLAN ANALYSIS

DRI GOALS WB1 3-day Analysis Intake vs. Goal Intake (%) WB4 3-day WB1 vs WB4 Intake vs. Goal Intake (%)

Intake C

Intake vs. Goal (%) D Forgivable deficient Forgivable excessive 102 69 180 89 142 93 40 74 99

NUTRIENT

Unit

RDA/AI

UL

B
Deficient <70% Excess >120%

E=(AC)

F=(B-D)
Overcame deficiency Overcame excess

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

2.7 2244 47.17 247 50 48 22 12 1.1

N/A N/A N/A N/A N/A N/A N/A N/A N/A

1.75 1482.08 86.28 145.74 15055 63.7 21.3 11.35 1.35

65 66 183 59 62 63.7 97 95 122

2.76 1552.31 84.9 222.1 35.52 44.55 8.88 8.87 1.09

-1.01 -70.23 1.38 -76.36 15019.48 19.15 12.42 2.48 0.26 0.43 -0.95 2.09 -0.9 -24.1 -62.86 -181.54 -4.45 -2598.21 -5.17 -174.83 -3.28 -184.58 -1377.96 -0.35 872.01

-37 -3 3 -30 -80 -29.3 57 21 23

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 N/A N/A 35 100 N/A 1000 2000 50 3000 1000 2500 45 350 N/A 40 2300 1.59 1.89 21.08 1.38 3.68 475.32 211.62 2.88 355.3 5.01 694.95 11.48 230.73 2183.15 10.13 2502.42 145 172 151 106 153 119 282 19 51 33 69 64 74 46 127 167 1.16 2.84 18.99 2.28 27.78 538.18 393.16 7.33 2953.51 10.18 869.78 14.76 415.31 3561.11 10.48 1630.41 105 259 136 175 1158 135 524 49 422 68 87 82 134 76 131 109 40 -87 15 -69 -1005 -16 -242 -30 -371 -35 -18 -18 -60 -30 -4 58

Vitamin E Calcium Iron

Magnesium

MINERALS

Potassium Zinc Sodium

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I made sure to do a small research to find out some of the foods that provide plenty of nutrients in my diet. These foods I considered them to be my super foods. My motivation to incorporate these kinds of foods into my diet was to reach a goal of having a healthy life style and to improve my eating habits. These foods are high in vitamins, minerals, and provide my body wellness. Avocado: this food was used the least on my 3-meal plan, I only used it once. This food didnt give me any good or excellent sources on my meal usage. Garbanzo beans: I also used this food once on my meal plan. Is excellent in protein, riboflavin, niacin, B6, B12, folate, vitamin A, magnesium, and zinc. Sweet potatoes: in my 3-meal plan I used this food only once. This food was good in fiber and excellent in vitamin A.

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Greek yogurt: was also used once on my meal plan; this food was good in iron and excellent source of protein and calcium.

Beef liver: I also used this food once in my 3-meal plan. It was good source of thiamin and excellent source of protein, riboflavin, niacin, B6, B12, folate, vitamin A, iron, and zinc.

Salmon: this food was also used only once in my 3-meal plan. I contains good source of iron and potassium. It was excellent in protein, thiamin, niacin, B6, vitamin A.

Spinach: this food was used 2 times in my 3-meal plan. It was excellent in nutrients such as: vitamin A and good in folate and vitamin C. Broccoli: I also use this food 3 times in my 3-meal plan. This food contains excellent source of vitamin C and is a good source in riboflavin and B6. Watermelon: I used this food 3 times in my 3-meal plan. This food is excellent in nutrients which include: vitamin C. this food in good in nutrients such as: water, B6, and vitamin A.

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Super foods charts

SUPER FOODS MEAL PLAN USAGE
1 2 3 4 5 6 7 8 9 10

List Super Food Portion Size Breakfast Lunch Dinner Snack 1 Snack 2
DAY 2

Salmon

Watermelon

Sweet Potatoes

Broccoli

Garbanzo Beans

Greek Yogurt

Beef Liver

Spinach

Banana

Avocado

3 oz.

1 cup

3/4 cup

1 cup

1/2 cup

6 oz

3 oz

2 cups

1 item

1 cups

DAY 1
0.0 0.0 3.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.0 0.0 0.0 0.0 0.0 0.5 0.0 0.0 0.0 0.0 0.0 0.8 0.0 0.0 0.0 0.0 0.0 0.0 0.0 2.0 0.0 0.0 0.0 1.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

Breakfast Lunch Dinner Snack 1 Snack 2 Breakfast Lunch Dinner Snack 1 Snack 2

0.0 0.0 0.0

0.0 0.0 0.0

0.0 0.8 0.0

0.0 0.0 1.0

0.0 0.0 0.0

0.0 0.0 0.0

0.0 0.0 3.0

0.0 0.0 0.0

0.0 0.0 0.0

0.0 1.0 0.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0

1.8 0.0 0.0 1.8 0.0 1.0 0.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0

0.0 0.0

0.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0 1.0 0.0 0.0

0.0 0.0 1.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0

DAY 3
0.0 1.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

Total Used

3.0

4.5

0.8

3.0

0.5 0.8 3.0

3.0

2.0

1.0

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Farm to table: #1 super food Spinach

For this assignment I selected spinach to represent my number one super food, I selected this vegetable as my super food because is so rich in nutrients and the history of it makes it more interesting. After doing this assignment you appreciate the hard work that is put into to make this food available at your table. Spinach is a lefty green vegetable and it can be eaten however the consumer desires; its usually eaten raw or cooked in many different ways. Americans now eat two pounds of fresh spinach a year on average, according to the U.S. Department of Agriculture (http://www.oceanmist.com/products/spinach/spinach.aspx).It is a native of Central and Southwestern Asia, spinach first appeared in England and France in the 14th century, and it gained a quick popularity because it appeared in early spring (http://en.wikipedia.org/wiki/Spinach). This vegetable is highly rich in nutrients; it contains vitamin A, vitamin C, vitamin E, vitamin K, folate, magnesium, iron, calcium, potassium, B6, protein, zinc, and omega-3 fatty acids. This lefty vegetable can be grown in spring or fall, but places like in California can be grown all year long. I research the farm Ocean Mist which is dedicated in producing different kinds of vegetables like artichokes, broccoli, green onions, spinach, and so on. All Ocean Mist fresh bunched spinach is harvested by hand with a off the ground state of art harvesting machine designed for food-safety assurance and maintain consistent spinach quality (http://www.oceanmist.com/products/spinach/spinach.aspx). Spinach is packed in the field and rushed to be cooled, so that is in peak-quality condition when it arrives to stores. Ocean Mist fresh spinach is available year-round because of the outstanding growing regions of Californias central Coast and Coachella Valley, which begins in Castroville March

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thru November and in Coachella December thru March; this farm works hard to provide a fine quality product to its consumers (http://www.oceanmist.com/products/spinach/spinach.aspx). Other fun facts that I learn about this vegetable was the right way to cultivate the soil in order to grow a healthy plant. The soil should not be warmer than 70 degrees; this procedure can harm the seed if soil is not properly taken care of. Spinach grows best with ample moisture and a fertile, well-drained soil. The plant may be harvested whenever the leaves are large enough to use, the plants should be cut at or just below the soil surface (http://urbanext.illinois.edu/veggies/spinach.cfm). One of the main concerns the farmers have about growing this vegetable is the cucumber mosaic virus which causes a condition in spinach called blight. This cause the leaves to get mottled with a yellow, white, light and green spots, as a result of this the spinach can grow poorly. So far there havent been any policies that have affected the cultivation of vegetable. For a consumer is easy to find this product at any market they prefer, the prices of spinach ranges from $1.59 to $4.20. At a local Ralphs a fresh bunch of spinach is $1.59 for lb. For a ready package bag of 6 oz goes for $3.69. The information that I learn from this vegetable was all new to me and every detail seem to catch my attention. It was interesting to learn all the benefits that you get from eating spinach.

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Super food receipt Strawberry field Salad

Yield: 1 Portion Size: 1 *each Preparation time: 15 minutes Cooking Time: 10 minutes Ingredients: 2-1/2 cup cup 1 ounce cup 3 tbsp. Signature spinach Strawberries, fresh, capped, sliced Goat cheese, crumbled Walnuts Raspberry vinaigrette (light)

Preparation: 1. Plate Service: salad tossed to order- place the salad blend in mixing bowl, add toppings and toss with choice of dressing. Arrange the tossed salad in salad bowl and serve.

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Grains: the information that I got from the DRI goals and my actual goals were almost close to each other. Under grains I wasnt able to accomplish the goals that the DRI provide, the goals of grain was 8.0 oz eq. as for my actual goal I got 4.9 oz eq. I was a little disappointed because I didnt reach the goal that I need to accomplish to have a healthier life. I believed I need to concentrate more in trying to pick out those foods that can help me to accomplish the DRI goals.

Vegetables: I was able to accomplish the consumption needed for this category, I went a little over the goal that the DRI provided which was 3.0 cup eq. and my actual intake was 4.6 cup eq. reaching the percentage of 153.1%. I believe this category is very important because vegetables are highly rich in vitamins and they can help our body to be able to stay healthy.

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Fruits: I was impressed to see that I have exceeded the DRI goals for fruit, I accomplish a 4 cup eq. intake and under my plate recommended intake of fruit is 2.0 cup eq. My percentage goal was 201.1% which was more than what I was expecting to consume. I know by eating more fruits my body is consuming enough vitamins to maintain my organs and heart healthy.

Dairy: The plate intake goals for diary are 3.0 cup and my actual goal was 1.7 cup and a 57.9% of goal. I wasnt really surprised when I look at this number because Im not a huge fan of milk. I try my best to consume products that contain milk so that I could take in some of the vitamins that dairy products provide for my body, but I wasnt able to accomplish that goal. In the future, I would try my best to consume more dairy products since dairy products are highly valuable in calcium and other important vitamins.

Protein foods: for this category I exceeded the goal of 6.5 oz and I took in 8.8 oz with a percentage of 136.1. I believe the choice of meats that I included on my diet contained plenty of vitamins like vitamin B12.

Empty calories: for empty calories my plate goal was 362.0 and the actual intake I consume was 50.9 with a percentage of 14.1. I was also not able to accomplish the goal that I needed to accomplish, but working on adding more healthy foods to my diet I can exceed my goal.

I believe my plate is a user friendly application that anybody can access, I have gone to their web site a couple of times and it was easy for me to look up any foods that I need to find or any information about certain foods. Anybody can easily use this application without having any difficulty.

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Water
Water is an essential nutrient that our bodies need every day, without it our bodies would be unable to function correctly, it is important to consume fluid products and water in every meal or between meals in order to maintain a healthy body. Healthy people meet their fluid needs by drinking when thirsty and drinking fluids with meals, water helps your body to keep its temperature normal, lubricates and cushions joints, protects spinal cord and other tissues, and gets rid of wastes (http://www.cdc.gov). Some of the benefits that water has in meal plans and between meals are; enhance fat loss, helps keep energy levels high because the body is fully hydrated , helps hydrates the skin, and make you feel full when eating a meal. Water is an excellent appetite suppressant that doesnt have any of the sugars or caffeine found in sodas or juices. Choosing water instead of sugar-sweetened beverages helps in weight management (http://www.cdc.gov). One of the main benefits that drinking water has is that adequate hydration has an impact on the immune system, water helps all of the bodys systems function at optimum levels. Drinking water flushes toxins and ensures that our cells get all of the oxygen they need to function (www. Fitday.com). Including juices in my meal plan instead of water was something I wasnt planning on doing; I learn that juices contain unhealthy amounts of sugar that can later turn into unhealthy fat inside my body. I mainly focus on drinking water on every single meal that I consumed and I also try to avoid any sugar containing drinks. As I was doing my meal plans WB1 and WB4, I notice I drank more water in my meal plan WB4 than I did on meal planWB1. On my meal plan WB1 I drank less water and most of my fluid came from coffee or some type of fruit. As for my meal plan WB4 I made sure to add more water into my meals; for example I added water during

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breakfast, lunch, dinner, and snacking. On my first meal plan WB1 I mainly focus on adding water during lunch and dinner. I learned the importance of water and the benefits that provides to my body; I can say now that water is my favorite drink.

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Besides water being a big part of my meal plans, I also consider fiber to be a major part of my wellness. This macronutrient reduces the risks of heart disease, controls blood pressure which reduces hypertension, reduces risk of diabetes, and promotes a healthy body weight (Nutrition; Concepts & Controversies. Sizer Whitney 12th Edition). Fiber is classified as a soluble fiber that dissolves in water and can be found in oats, beans, barley, and carrots. It is also classified as insoluble fiber which cannot be dissolved and as a result it increases stool bulk; insoluble fiber can be found in whole wheat flour, nuts, beans, and some vegetables. Fiber can be found in various types of food like: whole wheat, bran, oatmeal, dried fruits, and vegetables. Since I try to pick the best foods that I could find to maintain a healthy body weight, I incorporated a few items that were high on fiber. I consume items that were highly valuable in fiber like: oatmeal (a cholesterol-lowering food), bananas, strawberries, 100 % wheat bread, and broccoli. Fiber has a big role in weight management because it has the power to fill you up; it also helps you to resist consuming foods that you dont need any more. There is sufficient evidence to suggest that through the action of fiber at different levels of the GI tract, the inclusion of fiber in the diet should promote food intake control (http://jn.nutrition.org/content/130/2/272S.full). Some of the benefits of fiber are; reduce of heart disease, constipation, bowel disease, reduce the risk of obesity and controls diabetes. I would only included juices that are naturally made or freshly made in references to fiber
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because if the juice is freshly made from a fruit or a vegetable I would still get the benefits of fiber. When I compare my meal plans WB1 and WB4, I notice that in my plan WB1 I had less intake of fiber then I did on my meal plan WB4. On my meal plan wb4 I exceeded more of the DRI recommendations on fiber. The DRI recommendations intake of fiber is 25g and my actual intake was 35.52g, a little over it. I did notice fiber help me to avoid eating more than what I need to eat, I felt more full and satisfied after eating food that was high in fiber. I learned how important it is to include both soluble and insoluble fiber into my diet since it promotes many benefits to my body.

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My wellness life
After taking this class I learn so much about how important it is to eat healthy and to consume all those good foods that provide your body with essential nutrients. I used to consider myself a healthy person but after learning everything that actually takes a person to be healthy, I was disappointed on myself. Im 27 years old, 53 of height, and I weigh 130 pounds; which is considering a healthy weight for my height. Im not a very active person and my eating habits are not considered very healthy either; I do classify myself as a very picky eater. I tend to stick to the food that I like not wanting to try something new and sometimes I tend to find myself not eating enough of fruits and vegetables cause of my pickiness. The routine that I followed every single day is just work fulltime and go to school par time; no physical activity since time is limited. This class just gave me a new perspective in life and opportunity to change my eating habits. After learning about the benefits that you get from carbohydrates, proteins, lipids, fluid, and activities; I learned to try new things and open up myself to different situations. I know try to eat more vegetables and I recently got a membership to a gym; I exercise at least once or twice a week. In order to meet the activity requirements I would try my best to add more time to do physical activities. As for my eating habits I know try my best to include new foods to my plate particularly fruits and vegetables. I also try to control portion sizes if I eat in a restaurant. I also cut foods that I used to eat a lot like: candy, pastries, and fast food. I do not drink any type of sugar drinks like sodas or juices; I mostly drink water or freshly made fruit juices. Wellness is a priority to me because I would like to live a healthy life and grow old in a healthy way that I

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would not have to many health problems. Some of the wellness strategies that I have to meet the requirement nutrients intake are: Carbohydrate: look for words in boxes like 100% grain or wheat, instead of flour products pick whole wheat products, substitute white rice with brown rice, take in adequate amount of barley, drink freshly made fruit juices instead of store bought juices. Protein: replace a cheese burger with a turkey burger, instead of candy eat almonds for a snack, try to eat more black beans, incorporate tofu in one of my meals, and eat walnuts as a snack. Lipids: take in products that are highly rich in omega-3 and omega-6, substitute salad dressing with olive oil instead, and incorporate avocado in some of my meals. Fluids: drink plenty of water instead of sweet drinks, cut down on drinking plain coffee about 1 cup per day, substitute regular milk with skim milk, make homemade fruit juices, add green tea to my diet. Activity: exercise while watching TV, take a 5 minute walk down the street when picking up the mail, ride a bike to store instead of driving, run a mile instead of walking a mile 3 times a week, clean the house or cut the grass instead of sitting down in front of the TV. I hope after this class Im able to continue on wanting to live a healthy lifestyle and change my bad habits with good ones in order to have a better future.

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Bibliography
1. Nutrition; Concepts & Controversies. Sizer Whitney 12th Edition

2. http://ods.od.nih.gov/factsheets/list-all/ 3. www.livestrong.com 4. http://www.oceanmist.com/products/spinach/spinach.aspx 5. http://en.wikipedia.org/wiki/Spinach 6. http://urbanext.illinois.edu/veggies/spinach.cfm 7.

http://www.cdc.gov/nutriotion/everyone/basics/water.html

8. http://jn.nutrition.org/content/130/2/272S.full

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