Treat Your Body Right!

A Guide to Nutritional Wellness

Myles Rodriguez NUTR 210: Human Nutrition Fall 2012 Professor Crocker Fullerton College
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Table of Contents Quality Levels: 2 Nutrition Profile: 3-25 Perfect Plan Analysis: 26 Super Foods: 27-31 Farm to Table Corn: 32-33 My Plate: 34 Water: 35-36 Fiber: 37-38 My Wellness Life: 39-40

Quality Levels

DRI QUANTIFIED
DRI GOALS NUTRIENT Unit RDA/AI A GOOD SOURCE 10-19% (COLUMN=10%) B=A*.1
0.37 186.8 5.08 20.2 3.8 SKIP SKIP 1.7 0.16 0.12 0.13 1.6 0.13 0.24 40 9 1.5 90 1.5 100 0.8 40 470 1.1 SKIP 3.4 0.32 0.24 0.26 3.2 0.26 0.48 80 18 3 180 3 200 1.6 80 940 2.2

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

0.74 373.6 10.16 40.4 7.6

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

3.7 1868 50.8 202 38 36.6 18 17 1.6

MACRONUTRIENTS
g g
g g g

g
g

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 8 400 4700 11 1500

Vitamin E Calcium Iron

Magnesium

MINERALS

Potassium Zinc Sodium

utrition Profile Water (Deficient) Removes toxins and wastes from body Helps keep the body hydrated Chronic Deficiencies in water: Dehydration Headache Food Sources: Fruit Vegetables Beverages Kcals (Deficient) Measure the value of foods Chronic Deficiencies in Kcals: Malnutrition Food Sources: Just about every food and drink contains calories Carbohydrates (Deficient) Source of energy for organisms Chronic Deficiencies in Carbohydrates Low energy levels Fatigue
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Food Sources: Grains Fruits Dairy Fiber (Deficient): Absorbs water, helps digestion Softens and ands bulk to stool Chronic Deficiencies in Fiber: Constipation Food Sources: Beans Whole Grains Fruits Lipids (Excess) Energy storage in the body Chronic excess: Lipid Storage disease -6 (Deficient) Fatty acids obtained through food Chronic deficiencies in N-6: Heart disease Obesity

Food Sources: Corn Oil Vegetable Oil Soybean Oil -3 (Deficient) Control blood clotting Protect against heart disease Chronic Deficiency in N-3 Fatigue Joint pains Food Sources: Flax seed Fish Soybeans Thiamine (Deficient) Converts carbohydrates into energy Chronic Deficiency in Thaiamine: Beriberi Food Sources: Egg Nuts Meats Riboflavin (Deficient) Body growth Red blood cell production

Chronic Deficiency: Anemia Food Sources: Eggs Dairy Nuts iacin (Deficient) Helps with digestion Converts food to energy Chronic Deficiency in Niacin: Digestive problems Food Sources: Fish Peanuts Chicken B6 (Deficient) Makes Antibodies Maintains blood sugar levels Chronic Deficiency in B6 Low Energy Food Sources: Legumes Poultry Whole Grains Folate (Deficient) Helps form DNA and RNA
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Chronic Deficiency in Folate: Low Appetite Anemia Food Sources: Soybeans Greens Beans Vitamin C (Deficient) Antioxidant Chronic Deficiency in Vitamin C: Heart Disease Foods: Peppers Strawberries Oranges Vitamin D (Deficient) Helps absorb Calcium Chronic Deficiency in Vitamin D: Cardiovascular Disease Food Sources: Fish Milk Eggs Vitamin A (Deficient) Creates new cells
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Chronic Deficiency in Vitamin A: Diminished Immune System Food Sources: Carrots Sweet Potatoes Cheese Vitamin E (Deficient) Protects body from free radicals Chronic Deficiency in Vitamin E Muscle Weakness Cramps Food Sources: Cereal Vegetable Oils Nuts Calcium (Deficient) Develops Healthy Bones and Teeth Chronic Deficiency in Vitamin E: Hypocalcemia Food Sources: Milk Yogurt Cheese Magnesium (Deficient) Maintains Muscle and Nerve Function
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Chronic Deficiency in Magnesium: Migraines Asthma Food Sources: Flax Seed Nuts Soybeans Potassium (Deficient) Builds Proteins Builds Muscle Chronic Deficiency in Magnesium Hypokalemia Food Sources: Red Mead Chicken Fish Zinc (Deficient) Maintains the Bodys Immune System Chronic Deficiency in Zinc: Infections Hypogonadism Food Sources: Beef Whole Grains Chicken

Sodium (Excess) Controls Blood Pressure Chronic Excesses in Sodium: High Blood Pressure Osteoporosis

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DRI GOALS vs. 3-DAY DIET RECORD

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

NUTRIENT

UNIT

RDA/AI

UL

Intake

Deficient <80% Excess >120%

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

3.7 1868

N/A N/A

1.41
1162.82

38%

Kcals g g
g

62%

MACRONUTRIENTS
50.8 202 76 36.6 18 17 1.6 N/A N/A N/A N/A N/A N/A N/A 51.32 134.25 7.78 49.31 15.99 5.31 0.51 101% 46% 20% 134% 89% 31% 32%

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 1.2 1.3 16 1.3 2.4 400 90 15 900 15 1000 8 400 4700 11 1500 N/A N/A 35 100 N/A 1000 2000 4000 3000 1000 2500 45 350 N/A 40 2300 0.5 0.49 11.76 0.8 2.47 167.22 22.36 0.07 40.94 2.32 319.98 8.21 113.62 1010.11 7.21 1884.93 42% 38% 74% 62% 103% 42% 25% 0% 5% 15% 32% 103% 28% 21% 66% 126%

Vitamin E Calcium Iron

Magnesium

MINERALS

Potassium Zinc Sodium

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3 Day Average Preview DRI Report Profile Active Profile: Height: Weight: Age: BMI: Gender: Activity Level: Smoker: Strict Vegetarian/Vegan: DRI Goals Nutrient Energy Kilocalories Protein Carbohydrate Fat, Total Fat Saturated Fat < 18 g Less than 10% of calories No recommendation No recommendation No recommendation Less than 300mg recommended Myles Rodriguez 5 ft. 7 inches 140.0 lbs. 19 years 21.9 Male Sedentary No No

DRI 1868 kcal 50.8 g 202.0 - 292.0 g 40.0 - 70.0 g No recommendation Daily requirement based on grams per kilogram of body weight

Monounsaturated * Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol Essential Fatty Acids * * < 300 mg

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Omega-6 Linoleic Omega-3 Linolenic Carbohydrates Dietary Fiber, Total Sugar, Total Other Water Alcohol Vitamins Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU)

17 g 1.6 g

38 g * 3.7 L * 1.2 mg 1.3 mg 16 mg 1.3 mg 2.4 g 400 g 90 mg 15 g 900 g 3000 IU DRI Adequate Intake No recommendation No recommendation

Alpha-Tocopherol 15 mg Minerals Calcium Iron Magnesium Potassium Zinc Sodium 1000 mg 8 mg 400 mg 4700 mg 11 mg 1500 mg DRI Adequate Intake DRI Adequate Intake DRI Adequate Intake

Macronutrient Ranges Oct 19, 2012, Oct 20, 2012, Oct 21, 2012

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Recommended Carbs Protein Fats Alcohol 45%-65% 10%-35% 20%-35% 0% 841-1214 kCal 187-654 kCal 374-654 kCal 0 kCal

Yours 46% 18% 38% 0% 537 kCal 205 kCal 444 kCal 0 kCal

Fat Breakdown Oct 19, 2012, Oct 20, 2012, Oct 21, 2012 0% | 25% | 50% | 75% | 100% |

Source of Fat

* Transfat data is not yet reported by all sources and therefore may be under-represented. Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Unspecified 6% 0% 6% 12% 14%

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Intake vs. Goals Oct 19, 2012, Oct 20, 2012, Oct 21, 2012 0% | 25% | 50% | 75% | 100% |

Nutrient

DRI

Intake

Energy Kilocalories Protein Carbohydrate Fat, Total Fat Saturated Fat < 18 g 15.99 g 18.16 g 7.58 g 0.23 g 151.77 mg 51% 89% 1868 kcal 50.8 g 1162.82 kcal 51.32 g 62% 101%

202.0 134.25 g 292.0 g 40.0 70.0 g 49.31 g

Monounsaturated * Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol Essential Fatty Acids Omega-6 Linoleic Omega-3 Linolenic Carbohydrates Dietary Fiber, Total Sugar, Total Other 38 g * 17 g 1.6 g * * < 300 mg

5.31 g 0.51 g

31% 32%

7.78 g 53.75 g

20%

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Water Alcohol Vitamins Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU)

3.7 L *

1.41 L 0g

38%

1.2 mg 1.3 mg 16 mg 1.3 mg 2.4 g 400 g 90 mg 15 g 900 g

0.5 mg 0.49 mg 11.76 mg 0.8 mg 2.47 g 167.22 g 22.36 mg 0.07 g 40.94 g 0% 5% 25%

42% 38% 74% 62% 103% 42%

3000 IU 1177.81 IU 2.32 mg 15%

39%

Alpha-Tocopherol 15 mg Minerals Calcium Iron Magnesium Potassium Zinc Sodium 1000 mg 8 mg

319.98 mg 8.21 mg

32% 103% 28% 21% 66% 126%

400 mg 113.62 mg 4700 mg 11 mg 1500 mg 1010.11 mg 7.21 mg 1884.93 mg

MyPlate Analysis Oct 19, 2012, Oct 20, 2012, Oct 21, 2012

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Goal* Grains Vegetables Fruits Dairy Protein Foods 6.0 oz. eq. 2.5 cup eq. 2.0 cup eq. 3.0 cup eq. 5.5 oz. eq. tips tips tips tips tips

Actual

% Goal

4.6 oz. eq. 75.9 % 0.4 cup eq. 14.2 % 0 cup eq. 0%

0.6 cup eq. 19.7 % 5 oz. eq. 91.7 %

Empty Calories 267.0 421.2 157.7 % Your results are based on a 1868 calorie pattern. Make Half Your Grains Whole! Aim for at least 3.0 oz. eq. whole grains. Vary Your Veggies! Aim for this much every week: Dark Green Vegetables = 3.0 cups weekly Orange Vegetables = 2.0 cups weekly Dry Beans & Peas = 3.0 cups weekly Starchy Vegetables = 3.0 cups weekly Other Vegetables = 6.5 cups weekly Oils: Aim for 6.0 teaspoons of oil a day. * MyPlate contains recommendations only for calorie levels up to 3,200 per day. If Diet Analysis Plus recommends more than 3,200 calories per day for you, talk to your instructor for guidance on how to use MyPlate. **CAUTION! Recipes are not included on the MyPlate Report, as plate values for these cannot be calculated. Intake Spreadsheet Oct 19, 2012 Item Name Total Granola Bar, Soft, Chocolate Chip Breakfast 1 item(s) 1 item(s) - 1 item is 1 sandwich 0.5 ounce(s) 8 fluid ounce(s) 8 fluid ounce(s) 3 ounce(s) 16 fluid ounce(s) Carb(g) 124.33 Meal Quantity Wt(g) 1344.72 42.5 252 14.18 237 240 85.05 474 Fat(g) 49.26 Kcal(kcal) 1076.51 177.65 410 75 0 140 273.86 0 Sat Fat(g) 17.37

SUBWAY Sandwich, Cold Cut Combo, Lunch Wheat, 6 Inch LAY'S Potato Chips, Classic Water, Bottled COCA-COLA Coke Soda Lunch Lunch Dinner

Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Dinner Fat, Broiled Water, Tap Item Name Total Snacks Protein(g) 43.78

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Granola Bar, Soft, Chocolate Chip SUBWAY Sandwich, Cold Cut Combo, Wheat, 6 Inch LAY'S Potato Chips, Classic Water, Bottled COCA-COLA Coke Soda Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Water, Tap Item Name Total Granola Bar, Soft, Chocolate Chip SUBWAY Sandwich, Cold Cut Combo, Wheat, 6 Inch LAY'S Potato Chips, Classic Water, Bottled COCA-COLA Coke Soda Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Water, Tap Item Name Total Granola Bar, Soft, Chocolate Chip SUBWAY Sandwich, Cold Cut Combo, Wheat, 6 Inch LAY'S Potato Chips, Classic Water, Bottled COCA-COLA Coke Soda Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Water, Tap Item Name Total Granola Bar, Soft, Chocolate Chip SUBWAY Sandwich, Cold Cut Combo, Wheat, 6 Inch LAY'S Potato Chips, Classic Water, Bottled COCA-COLA Coke Soda Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4''

2.4 21 1 0 0 19.38 0 14.8 2.96 0 2.25 0 0 9.59 0 1.13 0.64 0 0 0 0 0.49 0 Water(L) 0.97 0 0 0 0.24 0.22 0.04

29.83 48 7.5 0 39 0 0 3.67 0.67 0 2.25 0 0 0.75 0 0.27 0.03 0 0 0 0 0.24 0 Alcohol(g) 0 0 0 0 0 0 0 18

7.04 16 5 0 0 21.22 0 0.5 0 0.5 0 0 0 0 0 7.12 1.62 5 0.5 0 0 0 0 0.16 0.07 0 0.01 0 0 0.08

2.58 6 0.5 0 0 8.29 0 117.83 0 60 0 0 0 57.83 0 57.29 12.29 6 0 0 39 0 0 0.21 0.03 0 0 0 0 0.18

Mono Fat(g) Poly Fat(g)

Trans Fat(g) Chol(mg)

Omega-6(g) Omega-3(g) Diet Fiber(g) Sugar(g)

Thiamin(mg) Ribo(mg)

Fat, Broiled Water, Tap Item Name Total Granola Bar, Soft, Chocolate Chip SUBWAY Sandwich, Cold Cut Combo, Wheat, 6 Inch LAY'S Potato Chips, Classic Water, Bottled COCA-COLA Coke Soda Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Water, Tap Item Name Total Granola Bar, Soft, Chocolate Chip SUBWAY Sandwich, Cold Cut Combo, Wheat, 6 Inch LAY'S Potato Chips, Classic Water, Bottled COCA-COLA Coke Soda Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Water, Tap Item Name Total Granola Bar, Soft, Chocolate Chip SUBWAY Sandwich, Cold Cut Combo, Wheat, 6 Inch LAY'S Potato Chips, Classic Water, Bottled COCA-COLA Coke Soda Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Water, Tap Item Name Total

0.47 Niacin(mg) 4.22 0.33 0 0.6 0 0 3.29 0 Vit C(mg) 21 0 18 3 0 0 0 0 0.32 0.13 0 0 0 0 0.19 0 Potas(mg) 504.35

0 Vit B6(mg) 0.35 0.03 0 0.04 0 0 0.28 0 Vit D (ug)(g) 0 0 0 0 0 0 0 0 216.95 17.42 150 0 23.7 4.8 6.8 14.22 Zinc(mg) 4.16 0.55 0 19

0 Vit B12(g) 1.79 0 0 0 0 0 1.79 0 Vit A (RAE)(g) 0 0 0 0 0 0 0 0 7.27 0.93 3.6 0.18 0 0 2.56 0 Sodium(mg) 1737.87 76.07 1450

0 Fol (DFE)(g) 12.75 6.8 0 0 0 0 5.95 0 Vit A (IU)(IU) 500 0 500 0 0 0 0 0 Magn(mg) 62.54 27.2 0 8 4.74 0 17.86 4.74

Alpha-T(mg) Calcium(mg) Iron(mg)

Granola Bar, Soft, Chocolate Chip 100.72 SUBWAY Sandwich, Cold Cut Combo, 0

Wheat, 6 Inch LAY'S Potato Chips, Classic Water, Bottled COCA-COLA Coke Soda Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Water, Tap Intake Spreadsheet Oct 20, 2012 Item Name Total Chicken Nuggets, Baked Water, Bottled

165 0 0 233.88 4.74

0 0 0.05 3.56 0

90 4.74 45 57.83 14.22

Meal Lunch Lunch

Quantity

Wt(g) 1372.49

Kcal(kcal) 1211.77 226.76 0 62.4 416.66 222.54 140 143.4 0 Sat Fat(g) 14.57 1.61 0 1.13 8.72 1.48 0 1.63 0 216.25 140.89

Salad Dressing, Ranch, Reduced Lunch Calorie Cheeseburger, Double Patty with Condiments and Vegetables, Fast Dinner Food French Fries, Fried in Vegetable Oil, Dinner Fast Food COCA-COLA Coke Soda Cookie, Sugar, Ready to Eat Water, Tap Item Name Total Chicken Nuggets, Baked Water, Bottled Salad Dressing, Ranch, Reduced Calorie Cheeseburger, Double Patty with Condiments and Vegetables, Fast Food French Fries, Fried in Vegetable Oil, Fast Food COCA-COLA Coke Soda Cookie, Sugar, Ready to Eat Water, Tap Item Name Total Chicken Nuggets, Baked Dinner Snacks Snacks Protein(g) 59.62 34.06 0 0.13 21.25 2.66 0 1.53 0 20.6 1.92

3 ounce(s) 124.61 8 fluid 237 ounce(s) 2 30 tablespoon(s) 1 item(s) 166

2.5 ounce(s) 70.87 8 fluid ounce(s) 2 item(s) 16 fluid ounce(s) Carb(g) 130.04 6.04 0 2.19 35.19 27.24 39 20.37 0 11.28 1.63 20 240 30 474 Fat(g) 51.34 6.42 0 6.08 21.08 11.42 0 6.33 0 0.18 0.18

Mono Fat(g) Poly Fat(g)

Trans Fat(g) Chol(mg)

Water, Bottled Salad Dressing, Ranch, Reduced Calorie Cheeseburger, Double Patty with Condiments and Vegetables, Fast Food French Fries, Fried in Vegetable Oil, Fast Food COCA-COLA Coke Soda Cookie, Sugar, Ready to Eat Water, Tap Item Name Total Chicken Nuggets, Baked Water, Bottled Salad Dressing, Ranch, Reduced Calorie Cheeseburger, Double Patty with Condiments and Vegetables, Fast Food French Fries, Fried in Vegetable Oil, Fast Food COCA-COLA Coke Soda Cookie, Sugar, Ready to Eat Water, Tap Item Name Total Chicken Nuggets, Baked Water, Bottled Salad Dressing, Ranch, Reduced Calorie Cheeseburger, Double Patty with Condiments and Vegetables, Fast Food French Fries, Fried in Vegetable Oil, Fast Food COCA-COLA Coke Soda Cookie, Sugar, Ready to Eat Water, Tap Item Name Total Chicken Nuggets, Baked Water, Bottled Salad Dressing, Ranch, Reduced

0 1.79 7.81 5.53 0 3.55 0 7.77 1.25 0 2.72 0 3.05 0 0.75 0 Water(L) 1.16 0.1 0.24 0.02 0.08 0.03 0.22 0 0.47 Niacin(mg) 19.6 8.97 0 0

0 2.89 2.66 3.31 0 0.8 0 0.51 0.05 0 0.17 0 0.25 0 0.04 0 Alcohol(g) 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.95 0.48 0 0 21

0 0 0 0 0 0 0 3.14 0.42 0 0 0 2.48 0 0.24 0 0.67 0.13 0 0 0.35 0.12 0 0.07 0 Vit B12(g) 2.38 0.39 0 0.01

0 0.3 59.76 0 0 15.3 0 53.43 0.5 0 2.13 0 0.49 39 11.31 0 0.66 0.3 0 0.01 0.28 0 0 0.06 0 Fol (DFE)(g) 152.35 18.21 0 0.3

Omega-6(g) Omega-3(g) Diet Fiber(g) Sugar(g)

Thiamin(mg) Ribo(mg)

Calorie Cheeseburger, Double Patty with Condiments and Vegetables, Fast Food French Fries, Fried in Vegetable Oil, Fast Food COCA-COLA Coke Soda Cookie, Sugar, Ready to Eat Water, Tap Item Name Total Chicken Nuggets, Baked Water, Bottled Salad Dressing, Ranch, Reduced Calorie Cheeseburger, Double Patty with Condiments and Vegetables, Fast Food French Fries, Fried in Vegetable Oil, Fast Food COCA-COLA Coke Soda Cookie, Sugar, Ready to Eat Water, Tap Item Name Total Chicken Nuggets, Baked Water, Bottled Salad Dressing, Ranch, Reduced Calorie Cheeseburger, Double Patty with Condiments and Vegetables, Fast Food French Fries, Fried in Vegetable Oil, Fast Food COCA-COLA Coke Soda Cookie, Sugar, Ready to Eat Water, Tap Item Name Total Chicken Nuggets, Baked Water, Bottled Salad Dressing, Ranch, Reduced Calorie

8.05 1.77 0 0.81 0 Vit C(mg) 4.21 0.51 0 0.09 1.66 1.91 0 0.03 0 2.06 0.7 0 0.73 0 0.55 0 0.08 0 Potas(mg) 1098.68 341.51 0 8.4

0.18 0.27 0 0.02 0 Vit D (ug)(g) 0.2 0.17 0 0 0 0 0 0.03 0 255.88 21.86 23.7 4.8 170.98 9.21 4.8 6.3 14.22 Zinc(mg) 7.5 3.31 0 0.02 22

1.93 0 0 0.06 0 Vit A (RAE)(g) 8.7 0 0 0.9 0 0 0 7.8 0 6.99 1.96 0 0 3.42 0.97 0 0.64 0 Sodium(mg) 2018.28 177.21 4.74 413.7

87.98 21.26 0 24.6 0 Vit A (IU)(IU) 831.64 399.99 0 6.25 398.4 0 0 27 0 Magn(mg) 101.85 33.29 4.74 1.5 29.88 24.1 0 3.6 4.74

Alpha-T(mg) Calcium(mg) Iron(mg)

Cheeseburger, Double Patty with Condiments and Vegetables, Fast Food French Fries, Fried in Vegetable Oil, Fast Food COCA-COLA Coke Soda Cookie, Sugar, Ready to Eat Water, Tap Intake Spreadsheet Oct 21, 2012 Item Name Total Burrito, Beef and Bean FIJI Natural Artesian Bottled Water

335.32 389.81 0 18.9 4.74

3.49 0.52 0.05 0.13 0

1050.78 205.54 45 107.1 14.22

Meal

Quantity 1 item(s) Medium 1 liter(s) - 1 liter is 1 bottle 1 cup(s) 3 item(s) 8 fluid ounce(s) 16 fluid ounce(s) Carb(g) 148.39 36.04 0 40.68 32.67 39 0 7.78 1.68 0 1.72 4.37 0 0

Wt(g) 2348

Kcal(kcal) 1200.19 330.86 0 211.41 517.92 140 0 Sat Fat(g) 16.05 4.11 0 0.52 11.41 0 0 121.23 34.08 0 0 87.15 0 0

Lunch Lunch

142 1000 243 249 240 474 Fat(g) 47.34 12.89 0 3.64 30.8 0 0 0 0 0 0 0 0 0

Rice, Spanish Lunch Taco or Tostada, Beef, with Cheese, Dinner Lettuce, Tomato and Salsa COCA-COLA Coke Soda Water, Tap Item Name Total Burrito, Beef and Bean FIJI Natural Artesian Bottled Water Rice, Spanish Taco or Tostada, Beef, with Cheese, Lettuce, Tomato and Salsa COCA-COLA Coke Soda Water, Tap Item Name Total Burrito, Beef and Bean FIJI Natural Artesian Bottled Water Rice, Spanish Taco or Tostada, Beef, with Cheese, Lettuce, Tomato and Salsa COCA-COLA Coke Soda Water, Tap Item Name Dinner Snacks Protein(g) 50.55 17.03 0 4.67 28.86 0 0 19.09 5.83 0 1.15 12.11 0 0

Mono Fat(g) Poly Fat(g)

Trans Fat(g) Chol(mg)

Omega-6(g) Omega-3(g) Diet Fiber(g) Sugar(g) 23

Total Burrito, Beef and Bean FIJI Natural Artesian Bottled Water Rice, Spanish Taco or Tostada, Beef, with Cheese, Lettuce, Tomato and Salsa COCA-COLA Coke Soda Water, Tap Item Name Total Burrito, Beef and Bean FIJI Natural Artesian Bottled Water Rice, Spanish Taco or Tostada, Beef, with Cheese, Lettuce, Tomato and Salsa COCA-COLA Coke Soda Water, Tap Item Name Total Burrito, Beef and Bean FIJI Natural Artesian Bottled Water Rice, Spanish Taco or Tostada, Beef, with Cheese, Lettuce, Tomato and Salsa COCA-COLA Coke Soda Water, Tap Item Name Total Burrito, Beef and Bean FIJI Natural Artesian Bottled Water Rice, Spanish Taco or Tostada, Beef, with Cheese, Lettuce, Tomato and Salsa COCA-COLA Coke Soda Water, Tap Item Name Total Burrito, Beef and Bean FIJI Natural Artesian Bottled Water Rice, Spanish Taco or Tostada, Beef, with Cheese,

7.01 1.5 0 1.52 4 0 0 Water(L) 2.11 0.07 1 0.19 0.15 0.22 0.47 Niacin(mg) 11.47 3.42 0 2.96 5.09 0 0 Vit C(mg) 41.88 2.7 0 26.49 12.7 0 0 4.59 0.85 0 1.8 1.94

0.75 0.19 0 0.19 0.37 0 0 Alcohol(g) 0 0 0 0 0 0 0 Vit B6(mg) 1.11 0.24 0 0.31 0.56 0 0 Vit D (ug)(g) 0 0 0 0 0 0 0 487.1 89.46 17 77.76 283.86 24

13.08 5.68 0 2.67 4.73 0 0 0.67 0.26 0 0.22 0.19 0 0 Vit B12(g) 3.23 0.94 0 0 2.29 0 0 Vit A (RAE)(g) 114.12 0 0 17.01 97.11 0 0 10.38 3.44 0 3.13 3.81

50.54 0.54 0 7.19 3.81 39 0 0.6 0.21 0 0.11 0.27 0 0 Fol (DFE)(g) 336.55 112.18 0 89.91 134.46 0 0 Vit A (IU)(IU) 2201.79 1.13 0 1137.19 1063.47 0 0 Magn(mg) 176.47 42.6 13 36.45 79.68

Thiamin(mg) Ribo(mg)

Alpha-T(mg) Calcium(mg) Iron(mg)

Lettuce, Tomato and Salsa COCA-COLA Coke Soda Water, Tap Item Name Total Burrito, Beef and Bean FIJI Natural Artesian Bottled Water Rice, Spanish Taco or Tostada, Beef, with Cheese, Lettuce, Tomato and Salsa COCA-COLA Coke Soda Water, Tap

0 0 Potas(mg) 1427.3 363.52 4.9 468.99 585.15 0 4.74

4.8 14.22 Zinc(mg) 9.95 3.1 0 0.83 5.98 0.05 0

0 0 Sodium(mg) 1898.64 523.98 18 699.84 597.6 45 14.22

0 4.74

Energy Balance Oct 19, 2012, Oct 20, 2012, Oct 21, 2012 Date Total: kCal ConsumedkCal BurnedNet kCal 3489 5028 1676 1676 1676 -1539 -599 -464 -476 kCal 1868 1163 1676 -513

Oct/19/20121077 Oct/20/20121212 Oct/21/20121200 Daily Caloric Summary Recommended: Average Intake: Average Expenditure: Average Net Gain/Loss:

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Perfect Plan Analysis The perfect 3-day plan was much improved over the first 3-day analysis. In WB4 I included much more nutritious foods. To overcome deficiencies, I went for more healthy foods that are beneficial toward my health and the intake of vitamins. There were many vitamin deficiencies that I overcame; I did this by including more drinks that are beneficial to the body such as milk and orange juice to provide the healthy fluids of vitamin C and Calcium. I also tried to eliminate junk foods and replace them with a healthier snack like a trail mix, carrots and apple slices and also replacing soda and other sugary drinks with water. The DASH diet was created to reduce blood pressure, hypertension and cholesterol. The two levels of daily sodium consumption for the DASH program is 2,300 and 1,500 milligrams per day. In the 3 day average, my sodium level was at 2119.26 mg, which is an acceptable level but should be lowered just a bit. My sodium levels were high due to the intake of breads. Other minerals of the DASH diet include: potassium, calcium and magnesium. For potassium, my intake was not very high, but my top three sources were: baked potatoes, orange juice and milk. For calcium, the top sources were: milk, cereal and cheese. The intake of magnesium came from: trail mix, oatmeal and cereal.

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Super Foods Apple: Used Once Excellent Source of : Protein, CHO, Fiber and Potassium I used Apples because I knew it was a healthy alternative to have as a snack

Bananas: Used Once Excellent Source of : Protein, Fiber and B6 Good Source of : CHO and Vitamin C I chose bananas because I knew it was a good source of protein and potassium

Oatmeal: Used Once Excellent Source of : Iron and Zinc Good Source of : Magnesium, Protein, CHO, Fiber and Thiamin I chose oatmeal because I knew oats are healthy for you and that oatmeal is a good source of fiber Chicken: Used once Excellent Source of : CHO, Fiber and Niacin Good Source of : Protein, B12 and Iron Chose chicken because of its high levels of protein

Orange Juice: Used Once

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Excellent Source of: Protein, Fiber and Vitamin C Good Source of : CHO, Thiamin, Folate and Potassium I chose orange juice because it is a great source of Vitamin C

Carrots: Used Once Excellent Source of: Protein, CHO, Fiber and Vitamin A Used Carrots as super food because of its high vitamin level

Yogurt: Used Once Excellent Source of : CHO, Fiber, Riboflavin, B12 and Calcium Good Source of : Protein, Magnesium, Potassium and Zinc Used yogurt because it is a healthy snack that contains many vitamins

Cheerios: Used Twice Excellent Source of : Protein, CHO, Fiber, Thiamin, Riboflavin, B6, B12, Folate, Iron and Zinc Good Source of : Vitamin A, Calcium and Magnesium Chose Cheerios because they are an excellent source of nutrients and also claim to be good for the heart Trail Mix: Used Twice Excellent Source of : CHO, Fiber and N-6 Good Source of : Protein, Thiamin, Niacin, Iron, Magnesium and Zinc
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 Milk:

Used trail mix because of its high variety of healthy nuts

Used Three Times Excellent Source of : CHO, Fiber, Riboflavin, B12 and Calcium Good Source of : Protein, Vitamin D and Vitamin A Chose Milk because it is a healthy breakfast drink that can help bones with the high levels of calcium

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DRI GOALS

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

Deficient <70% Excess >120%

WB4 3-day Intake vs. Goal (%) D Forgivable deficient Forgivable excessive 2.33 1774.79 63 95

WB1 vs WB4 Intake vs. Goal (%) F=(B-D)

Overcame deficiency Overcame excess

Intake NUTRIENT Unit RDA/AI

UL

Intake C

Intake E=(AC)

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

3.7 1868

N/A N/A

1.41 1162.82

38 62

-0.92 -611.97

-25 -33

Kcals g g
g

MACRONUTRIENTS
50.8 202 76 36.6 18 17 1.6 N/A N/A N/A N/A N/A N/A N/A 51.32 134.25 7.78 49.31 15.99 5.31 0.51 101 46 20 134 89 31 32 70.02 221.89 19.09 71.45 21.56 10.05 0.74 120 59 46 138 50 50 -18.7 -87.64 -11.31 -22.14 -5.57 -4.74 -0.23 -37 -4 -30 134 -31 -28 -14

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 1.2 1.3 16 1.3 2.4 400 90 15 900 15 1000 8 400 4700 11 1500 N/A N/A 35 100 N/A 1000 2000 4000 3000 1000 2500 45 350 N/A 40 2300 0.5 0.49 11.76 0.8 2.47 167.22 22.36 0.07 40.94 2.32 319.98 8.21 113.62 1010.11 7.21 1884.93 42 38 74 62 103 42 25 0 5 15 32 103 28 21 66 126 1.47 2.26 18.58 1.69 5.1 570.59 76.13 31 613.74 2.45 774.5 12.51 291.99 2416.06 10.53 2362.51 123 174 116 130 234 143 85 31 89 16 9300% 19300% 7900% 5500% 11500% 14100%
-0.97 -1.77 -6.82 -0.89 -2.63 -403.37 -53.77 -30.93 -572.8 -0.13

-81 -136 -42 -68 -131 -101 -60 -31 -84 -1 -61 -90 -51 -34 -49 -15

Vitamin E Calcium Iron

Magnesium

MINERALS
-454.52 -4.3 -178.37 1405.95 -3.32 -477.58

Potassium Zinc Sodium

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

Apple

Banana

Oatmeal

Cheerios

Trail Mix

Yogurt

Milk

Carrots

Orange Juice

Chicken

1 Cup

1 Item

1 Cup

1 Cup

0.5 Cups

1 Cup

8 fl oz

8 items

16 fl oz

3 oz

DAY 1
0.0 1.0 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 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 1.0 0.0 0.0 0.0 0.0 0.0 0.0 1.0 0.0 0.0

DAY 2
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 2.0 0.0 0.0 0.0 0.0 0.0 0.0 1.0 0.0 2.0 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 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 0.0 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

0.0 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 0.0 0.0 0.0 0.0 0.0 0.0

DAY 3
0.0 0.0 0.0 0.0 0.0

Total Used

1.0

1.0

1.0

2.0

2.0

1.0

3.0

1.0

1.0

1.0

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Farm to Table: Corn Corn is one of the worlds most used crops; it is also known to be one of, if not the most profitable crop in the world with millions of dollars of revenue a year. Corn is used in more than just food; the crop can be found in thousands of products including paint, gasoline, glue, and even gasoline. So whether you know it or not, you may have used corn today. Corn is not a natural occurring crop; it has been said that corn was created thousands of years ago by people living in North and South America, primarily in what is today Mexico. More than 40% of the worlds corn is grown in the United States. Corn production in California is not very abundant, but can be found up north around Sacramento. A majority of the US corn production occurs in the Corn Belt. The Corn Belt is located in the mid west and has been growing since the 1800s in states including Nebraska, Illinois, Minnesota and Iowa. This is a popular place for corn production because of its hot weather and the availability of water in which corn needs to grow. Although corn is grown all throughout the year, the main harvest season is during the summer months. The corn growing process starts with the planting of the corn kernel seeds. The corn is planted in rows, from only a few rows to up to hundreds, this is to help the different corn stalks pollinate one another. Once the seed is planted, it begins to grow within the first two weeks. These plants begin to grow many leaves and become stalks that can grow to up to 15 feet tall. Each corn stalk can grow from one to three ears of corn. The growth process can take up to three month before it can be harvested. Once the plants are ready, the farmer uses a combine harvester to plow down corn stalks and remove the ears of corn from the plant. Once removed the corn is then taken to a storage facility. Depending on the buyer, the corn can go just about any where in the world and can be used in many different ways. Around 60% of corn produced is used for

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livestock feed, while the rest is used for human consumption and also used to help create a wide variety of products. If purchased buy a distributor, the corn is then sent to the distribution center. From the center, the corn is then picked up by trucks who deliver the crops to the buyers store, most likely a grocery store. Customers at the grocery store can then purchase the crop itself in either a cob form or even in a can for a very reasonable price.

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My Plate Grains: Goal: 6.0 oz, Actual: 3.9 oz, % Goal: 64.6% Vegetables: Goal: 2.5 Cups, Actual: 1.5 Cups, % Goal: 59.6% Fruits: Goal: 2.0 Cups, Actual: 1.3 Cups, % Goal: 66.6% Dairy: Goal: 3.0 Cups, Actual: 2 Cup, % Goal: 65.7% Protein Foods: Goal: 5.5oz, Actual: 9.2oz, % Goal: 167.6% Empty Calories: Goal: 267, Actual: 519, % Goal: 194.6%

The My Plate application is a very useful tool. It is very easy to use and is very easy to read and understand. The DRI is a more detailed chart that breaks down specific vitamins while the My Plate gives you a general idea with the use of the food groups: Grains, Vegetables, Fruits, Dairy and Protein. My Plate would be a recommended application for the general public, while the DRI would be recommended to someone who is concerned with their overall intake and vitamin consumption. I would suggest people use the My Plate application to determine if they are eating the right amount of healthy foods and to keep track of their intake.

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Water Water is one of the most important fluids in the human body. Over 60% of the human body is made up of water. Water can carry out many functions throughout the body that can be beneficial toward a persons health. The daily recommended intake for water is three liters a day. Of the many functions of water, the main would be the hydration of the body through water intake. Other functions include cleansing of the body by flushing out toxins and waste, water can also make a person feel more refreshed and awake and can prevent the chances of getting diseases including colon, bladder and breast cancer. Water is a much healthier choice than sugary and caffeinated drinks such as sodas and juices. Juices and sodas can contain hundreds of calories and sugar while water contains none. With drinks like soda and coffee, there are many added sugars that can increase your blood temperature and put you at higher risk for diseases such as diabetes and heart disease. Not only can water quench your thirst, but it can help prevent diseases and can cleanse your body. Water is also a good drink for someone who is trying to lose weight. When drinking water, the body begins to resist the feeling of hunger, so the need to eat is less if more water is consumed. It is also a good drink because it has no carbohydrates, sugar or calories. Water is also a good source of energy; for someone who works out, water is a great drink to incorporate because of its ability to hydrate and give energy to get through the work out. Water can also reduce soreness in the body and helps tone muscles while it lubricates the joints of the body. Also with the consumption of fiber with water, fiber can build up stool, while the water can cleanse and flush out toxins and waste from the body. Drinking water before during and after a meal can help increase the cleansing process.

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In my own diet I try to include as much water as I can. Although I do not drink the recommended amount of one liter a day, I try my best to get close. On average I try to drink at least five cups of water a day. I hope that I can get my diet to eventually accomplish the recommended amount on a daily basis. I feel that replacing sugary drinks with water is the best meal decision you can make; although those drinks can help process the fluids throughout the body just as water can, all the added sugars and sometimes caffeine are not good for your body. I believe that everyone should include water in their diet and should try to eliminate or at least reduce sugary drinks in their diets.

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Fiber Fiber is a very important macronutrient for the human body. One of the main functions of fiber is to add bulk to the stool in the system which then helps regulate digestion in the body, without fiber in the system; the body may suffer from constipation. Fiber can also help prevent certain diseases such as diabetes, heart disease and cancer while improving the bodys blood pressure and cholesterol levels. The recommended amount of fiber is 25 grams per day for women and 38 grams a day for men, which most people do not fulfill. There are two kinds of dietary fibers that humans can consumer. The first is soluble fibers. Soluble fibers are found in oats and different fruits including apples and oranges, these fibers form a gel that slows the bodys digestion system. The intake of soluble fibers in a diet can lower cholesterol and prevent diabetes. The second type of fiber is insoluble fibers. Insoluble fibers are found in grains and many vegetables such as broccoli and tomatoes. Insoluble fibers do not absorb in the body, instead they pass through in order to speed up the digestion system in the body. The intake of fibers can be food for both your health and can have a big role in weight loss and weight management. With the intake of fibers, your body can eat less but still lose the sensation of being hungry with the intake of fewer calories; the more fibers a person consumes, the less hungry they will feel. Also the consumption of fiber can help improve the cleansing of the digestive system which can result in weight lose, especially with the added consumption of water. It is said that a person that eats at least 35 grams of fiber find it to lose weight than someone who does not meet the recommended amount. When it comes to fiber, the best is to eat whole foods and grains. If someone eats more fibers they will feel healthier and can have an opportunity to lose weight if they choose to. I like

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to eat oatmeal or cereal every morning which are a good source of fiber and other nutrients. The consumption of more fibers can help you have a clean digestive system and just make you feel better throughout the day. Everyone should try to meet the daily requirements for fiber intake in order to improve their health and diet and also fight diseases.

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My Wellness Life While working on this wellness book, Ive learned many ways that I should and could improve my health. Taking this class has really opened my eyes to the importance of your health and wellbeing. I have decided that I will begin improving my health and put my wellness strategies into action. These strategies included eating more fruits and vegetables, becoming more active, and drinking lots of water. Although my ten year heart disease risk is at a very low percent, I would still like to improve my health and get in good shape in order to have a higher chance of avoiding the possibility of getting heart disease. In my family there have not been many cases of health disease. The only real concern for health risks would be the presence of diabetes in a few family members. There have not been any health diseases that I am aware of being passed down in my family and I still have many grandparents that are still in good health. After the first 3-day analysis I found out that my current diet is not very healthy. The WB-1 consisted of many empty calories and the My Plate goals and actual intake were very far apart. I would like to eventually have a diet that achieves or at least gets close to all of my daily recommended intakes. I currently have a diet that is not very beneficial to my health, a diet that includes eating very little amounts of fruits and vegetables, the consumption of sugary drinks and times where I may skip a few meals. I am going to try to improve my health by getting more active and eating more beneficial foods such as fish, lean meats and vegetables. I will also try to significantly improve my physical activities by beginning a workout program, riding my bike more often and walking the local trails on the weekends. Taking this class has opened my eyes to the concerns of my personal health, the importance of the foods I eat and my overall wellbeing. After this semester I will consider wellness to be a major priority in my life. I believe that if I improve my health now and maintain

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it through the years, it will be very beneficial to me. I have learned a life lesson that if I can improve and maintain a healthy lifestyle, then it can also affect my future family in a positive way. If I can maintain a healthy lifestyle and practice the strategies listed below, I could encourage others to improve their health as well. Also, if I someday become a parent, I can possibly pass down healthy genes to my children and can have them follow the path of a healthy lifestyle as well.

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Works Cited
Sizer, Frances, and Ellie Whitney. Nutrition: Concepts & Controversies. California ed. Vol. 12. Mason: Cengage Learning, 2012. Print.

http://www.dumblittleman.com/2007/07/9-great-reasons-to-drink-water-and-how.html http://www.webmd.com/diet/fiber-health-benefits-11/fiber-weight-control http://www.garden.org/foodguide/browse/veggie/corn_getting_started/397

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