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Living Well

Berlyn Tristan NUTR 210: Human Nutrition Professor Betty Crocker Fullerton College Fall 2012

Part 1. Quality Levels

Part 2. My Nutrition Profile

1. Deficiencies Water o Main functions: Maintains homeostasis in the body and allows for transport of nutrients to cells and removal and excretion of waste products of metabolism o Result of chronic deficiencies: Dehydration, stroke, increased blood pressure, UTI, kidney stones, constipations heart disease, and death o 3 food source: water, watermelon, lettuce Carbohydrates o Main Function: RDA based on its role as the primary energy source for the brain; AMDR based on its role as a source of kilocalories to maintain body weight o Result of chronic deficiencies: low blood glucose, hypoglycemia, ketoacidosis o 3 food sources: pasta, rice, potatoes Fiber o Main function: Improves laxation, reduces risk of coronary heart disease, assists in maintaining normal blood glucose levels.. o Result of chronic deficiencies: constipation, diverticulitis, weight gain, heart disease, diabetes, colon cancer o 3 food sources: beans, spinach, almonds Omega-6 o Main function: Essential component of structural membrane lipids, involved with cell signaling, and precursor of eicosanoids. Required for normal skin function. o Result of chronic deficiencies: eczema-like skin eruptions, hair loss, behavioral changes, male sterility, growth retardation, dry skin, dry eyes, miscarriage, irregular heart beat o 3 food sources: soybean oil, sunflower oil, corn oil Omega-3 o Main function: Involved with neurological development and growth. Precursor of eicosanoids. o Result of chronic deficiencies: dry skin, inability to concentrate, mood change(irritability, anxiety, depression), fatigue, joint pain o 3 food sources: fatty fish, canola oil, fish oil Vitamin C o Main function: In the body, it acts as an antioxidant, helping to protect cells from the damage caused by free radicals. The body also needs vitamin C to make collagen, a protein required to help wounds heal. In addition, vitamin C improves the absorption of

 6 iron from plant-based foods and helps the immune system work properly to protect the body from disease. o Result of chronic deficiencies: Scurvy, fatigue, inflammation of gums, joint pain, poor wound healing, anemia, diarrhea, nausea, hemochromatosis, o 3 food sources: oranges, sweet potatoes, broccoli Vitamin D o Main function: Needed for health and to maintain strong bones. It does so by helping the body absorb calcium. Muscles need it to move, for example, nerves need it to carry messages between the brain and every body part, and the immune system needs vitamin D to fight off invading bacteria and viruses. Together with calcium, vitamin D also helps protect older adults from osteoporosis. o Result of chronic deficiencies: rickets in children, osteomalacia in adults o 3 food sources: beef liver, fatty fish, milk Vitamin A o Main function: Important for normal vision, the immune system, and reproduction. Vitamin A also helps the heart, lungs, kidneys, and other organs work properly. o Result of chronic deficiencies: xerophthalmia, blindness o 3 food sources: broccoli, mangos, carrots Vitamin E o Main function: In the body, it acts as an antioxidant, helping to protect cells from the damage caused by free radicals. The body also needs vitamin E to boost its immune system so that it can fight off invading bacteria and viruses. It helps to widen blood vessels and keep blood from clotting within them. In addition, cells use vitamin E to interact with each other and to carry out many important functions. o Result of chronic deficiencies: nerve and muscle damage, loss of body movement control, muscle weakness, vision problems, weakened immune system o 3 food sources: sunflower seeds, spinach, sunflower oil Calcium o Main function: The body needs calcium to maintain strong bones and to carry out many important functions. Almost all calcium is stored in bones and teeth, where it supports their structure and hardness. The body also needs calcium for muscles to move and for nerves to carry messages between the brain and every body part. In addition, calcium is used to help blood vessels move blood throughout the body and to help release hormones and enzymes that affect almost every function in the human body.

 7 o Result of chronic deficiencies: osteoporosis, numbness and tingling of fingers, convulsions, abnormal heart beat, o 3 food sources: milk, yogurt, broccoli

Iron

2. Excess Saturated fat o Main function: No required role for these nutrients other than as energy sources was identified; the body can synthesize its needs for saturated fatty acids and cholesterol from other sources. o Result of chronic excess: There is an incremental increase in plasma total and low-density lipoprotein cholesterol concentrations with increased intake of saturated Sodium o Main function: sodium is an essential nutrient that regulates blood volume, blood pressure, osmotic equilibrium and pH.

o Main function: iron is an essential component of proteins involved in oxygen transport . It is also essential for the regulation of cell growth. Almost two-thirds of iron in the body is found in hemoglobin, the protein in red blood cells that carries oxygen to tissues. Smaller amounts of iron are found in myoglobin, a protein that helps supply oxygen to muscle. o Result of chronic deficiencies: anemia, fatigue, difficulty maintaining body temp., glossitis, decreased immune function o 3 food sources: beans, red meat, spinach Magnesium o Main function: Magnesium is needed for more than 300 biochemical reactions in the body. It helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis. o Result of chronic deficiencies: loss of appetite, nausea, vomiting, fatigue, and weakness. numbness, tingling, muscle contractions and cramps, seizures, personality changes, abnormal heart rhythms, and coronary spasms o 3 food sources: wheat bran, potato, rice Potassium o Main function: Your body needs potassium to build proteins, break down and use carbs, build muscle, maintain normal body growth, control the electrical activity of the heart, control the acid-base balance o Result of chronic deficiencies: weak muscles, abnormal heart rhythms, slight rise in blood pressure o 3 food sources: bananas, cantaloupe, tomatoes

 8 Sodium is also needed for your muscles and nerves to work properly. o Result of chronic excess: high blood pressure, heart disease, stroke, bloating, excess thirst, hypernatremia

Part 3. Perfect Plan Analysis

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 11 Deficiencies and Excesses Water o I overcame this deficiency by drinking much more water. Almost with every meal I consumed water. Fiber o I added prunes to my diet, as well as beans so ensure a fiber rich diet. Saturated fat o I overcame this excess by cutting down on bad fat foods. I eat foods such as nuts which has good fat, rather than junk food. Omega-6 o To overcome this deficiency I ate lots of nuts. Omega-3 o I added much more fish, specifically salmon, to my diet to overcome this deficiency. Vitamin C o I enjoy fruit, which has vitamin C, but I added oranges specifically to overcome my deficiency here. Vitamin D o To up my vitamin D I drank milk. In my previous diet I did not drink milk at all, so this was a huge improvement. Vitamin A o I added carrots, which are rich in vitamin A, to my diet in order to overcome my deficiency. Calcium o I had several glasses of milk, and also yogurt, to overcome my calcium deficiency. Magnesium o I had sunflower seeds for a snack, also I had wheat bread. Potassium o I ate more bananas, as well as salmon, avocado, and yogurt to overcome t his deficiency.

 12 Discussion To overcome my deficiencies and excesses from to WB1 to my WB4 I made a lot of changes to my diet. I used all ten of my super foods which are, bananas, avocados, chicken, salmon, prunes, beans, apples, peanut butter, rice and almonds. All ten of these foods are very nutrient dense, and with the help of other nutrient dense foods, such as skim milk, yogurt, and whole wheat toast, I overcame my deficiencies and excesses. I was deficient in many areas such as water, fiber, omega-3, omega-6, vitamin C, D, and A, calcium, magnesium, and potassium. I over came all of these by adding a variety of nutrient dense foods. The D.A.S.H. diet recommends and intake of about 2,300mg of sodium for a 2,100 daily caloric eating plan. My sodium intake is about 1,909. This is much lower than the D.A.S.H. diet recommendations, but my daily calorie intake is also lower. The foods I ate which were high in sodium were salmon, sunflower seeds, whole wheat toast, tuna sandwich, marinara sauce and mozzarella cheese. To reduce the sodium in my meal plan I would have to cut down a little bit on each of these foods, specifically the ones highest in sodium such as the fish. Potassium, calcium and magnesium are also mentioned in the D.A.S.H. diet. Their recommended levels are, 4,700mg for potassium, 1,250mg for calcium, and 500mg for magnesium. From my WB4 my top three food sources from these minerals are almonds, salmon, and yogurt. The aim of the D.A.S.H. eating plan that lowers blood pressure by being low in saturated fats, cholesterol, and total fats in order to stay healthy.

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Part 4. Super Foods

Super Foods Salmon o I had salmon two days, once for dinner and once for lunch. Salmon is rich in good fats such as omega-3s. It is also a good source of protein, vitamin D, B12, niacin, B6 and magnesium. I love salmon, and it is my number one choice to get my omega-3s. It is a very healthy alternative to steak, and goes well with many other nutrient dense foods, such as vegetables and grains. Apples o I had apples for lunch snack and breakfast over two days. Apples are a good source of vitamin C, fiber, potassium, magnesium, iron, zinc, calcium. Apples are a healthy source of natural sugar and water. They easily make me feel full and I enjoy them, especially with come peanut butter. Peanut butter o I had peanut butter for breakfast and lunch over two days. Peanut butter is a good source of protein and fiber. Folate, vitamin E, and magnesium are also in peanut butter. This is one food that seems like it may not be healthy

 14 because it is so candy-like, but in fact it is good for you. I love to eat it with apples and bananas and it is a good source of protein for me. Chicken o I had chicken once for dinner. It is a good source of protein. Like salmon, this is a good alternative to red meat. It is much healthier. Chicken goes good with just about anything and is a staple food. Beans o I had beans for lunch and dinner on one day. They are a good source of fiber, carbohydrates, potassium and iron. Being Mexican, usually beans are included in many of my meals. This was an easy choice for one of my super foods. Avocado o I had avocado twice for lunch. They are a good source of fiber, vitamin C, and potassium. They go great with so many things, and I love guacamole. Its has good fats and is good for a flat belly. Banana o I had a banana twice for breakfast. They are a good source of potassium, fiber, B6, and vitamin C. The potassium they offer is good for my diet and my main source. Rice o I had rice one day for dinner. It is a good source of fiber, iron, vitamin B, vitamin D, potassium, and calcium. Rice is a great source of good carbohydrates that I need for energy. Almonds o I had almonds for snack one day. They are a great source of fiber and protein. They are also a great source of vitamin E, magnesium, potassium, iron and zinc. Almonds provide a healthy source of energy for me. Prunes o I had prunes for lunch one day. They are a great source of fiber, vitamin A and potassium. I need the good fiber in prunes.

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Part 5. Farm to Table 2544

My number one super food that I chose was the prune. It is one of my favorite snacks and is also a very healthy snack as well. The growers association that I chose to represent this duper food is Sunsweet Growers Inc. Sunsweet is the worlds largest handler of dried fruits. This includes cranberries, apricots, and of course prunes. It is grower owned and is responsible for one-third of the prune market worldwide, which processes over 50,000 tons of prunes a year. Yuba City, California is home to the worlds largest dried fruit processing plant. A prune begins as a plum. It is grown on a tree and then dried, to then become a prune. The plant lays dormat during the winter, and is best harvested in the summer. It begins to bloom during spring and is best picked off the trees mid-august. The fruit is harvested by machine, a truck that goes through the fields and picks off the plums form the trees. The fruit is then sent to the dehydrators where the process takes place that makes prunes look like prunes. They are then set out on racks, then pitted and rehydrated. Then packaged and sent out to be sold. There are not much famer concerns with they product for it is plentiful and still in demand. Prunes can be found and purchased in just about any store that sells food products. The pricing can range anywhere from $3 to $5 all depending on amount and packaging. The recipe I chose was a simple prune parfait. All it takes is 2 cups of plain yogurt, 1 cup of granola, and 1/5 cup of diced prunes. The great thing about this recipe is that you can mix it up plenty of way. You can use different flavored yogurt, granola, and add any kind of fruit you would like.

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Part 6. My Plate

Grains goal: 6oz / actual: 4.3oz / % goal: 71.3% o Vegetables goal: 2.5c / actual: 2.9c / % goal: 116.7% o Fruits goal: 2.0c / actual: 2.8c / % goal: 138.6% o Dairy goal: 3.0c / actual: 2.7c / % goal: 91.6% o Protein Foods goal: 5.5oz / actual: 12.7oz / % goal: 231.3% o Empty Calories goal: 267 / actual: 196.7 / % goal: 73.7% o