Nutrition 210: Human Nutrition

My Perfect Plan

Dulce Arellano Fullerton College Fall 2012 8am Tuesday/Thursday Professor: Betty Crocker

Table of Contents
Part 1: Quality Levels Chart. . Part 2: My Nutrition Profile. . Part 3: A Perfect Day. . Part 4: Super Food. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 4-8 9-13 14-19 20-22 23-24 25 26 27-28

Part 5: Farm to Table (#1 Super Food). . Part 6: My Plate. . Part 7: Water. Part 8: Fiber. . . . . . . . . . . . . . . . . .

Part 9: My Wellness Life.

Part 1: Quality Levels Chart

1. DRI Goals

DRI QUANTIFIED
DRI GOALS NUTRIENT Unit RDA/AI A GOOD SOURCE 10-19% (COLUMN=10%) B=A*.1
0.27 232.1 4.354 25.8 2.5 SKIP SKIP

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

0.54 464.2 8.708 51.6 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 Vitamin E Calcium Iron
Magnesium
(RAE)

L Kcal

2.7 2321

MACRONUTRIENTS
g g
g g g

43.54 258
25

g
g

12
1.1

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

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

0.11 0.11 1.4 0.13 0.24 40 7.5 1.5 70 1.5

MINERALS
1000 18 310 4700 8 1500
100 1.8 31 470 0.8

Potassium Zinc Sodium

Part 2: My Nutrition Profile

1. DRI 3-Day (WB1)

DRI GOALS vs. 3-DAY DIET RECORD

DRI GOALS WB1 3-day Analysis Intake vs. Goal (%)
Deficient <80% Excess >120%

NUTRIENT

UNIT

RDA/AI

UL

Intake

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

2.7 2321 43.54 258 50 0 0 12 1.1

2.7 0 0 0 0 0 0 12 1.1

2.7
1502.12 58.38 181.59 13.6 17.52 14.63 1.65

178

Kcals G G
G

65 134 70 54 76 122 150

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 1.1 1.1 14 1.3 2.4 400 75 15 700 15 1000 18 310 4700 8 0 0 30 80 0 800 1800 100 2800 800 2.5 1100 350 0 40 0.54 0.88 10.87 1.1 1.78 232.85 97.46 2.29 249.73 3.19 49 80 78 84 74 58 130 15 36 21 83 52 52 23 49 4

Vitamin E Calcium Iron

Magnesium

MINERALS
827.45 9.36 162.09 1068.53 3.9

Potassium Zinc

Sodium

mg

1500

1856.75

124

2. Deficiencies and Excesses (WB1):

Deficiencies:
Kcals: o Main Function: A certain amount of calories can do you a lot of favors the provide energy so body functions properly. These calories are equivalent to the amount of energy unit present in the food we take in our body. That energy we get always us to perform well in our day to day activities. The number of calories we need depends on age, height and weight. o Result of Chronic Function: Comorbidities such as obesity, hypertension, and diabetes. o 3 Food Sources: Carbohydrates, fats and proteins CHO: o Main Function: They are divided into categories of sugars, starches and fibers. Carbohydrates are between 45-65 percent of total calories. The main function is to provide a source of cellular energy. Sugars and starches are broken down to glucose units during digestion. The glucose is absorbed into the blood stream and transported to all cells where it is metabolized to produce energy of cellular processes. If the glucose is not required at the time its stored in the liver and muscle as polymer, glycogen for later use. o Result of Chronic Function: Reducing the amount of dietary carbohydrates one could suppress or at least delay the emergence of cancer. They also can have direct and indirect effects on tumor cell proliferation, contrary to normal cells, and are not able to metabolize significant amounts of fatty acids. o 3 Food Sources: Sugars, starches and fiber. Fiber: o Main Function: Fibers main function in the body is to regulate digestive system. Fiber acids and speeds up the excretion of waste and toxins from the body preventing them from sitting in the intestine, which could cause several diseases. Insoluble fiber promotes the growth of a certain friendly bacteria that ferments and makes the waste material soft and bulky. Prevents constipation. o Result of Chronic Function: Chronic constipation is a common condition due to not enough fiber.
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o 3 Food Sources: Flax Seed, Bread, and Whole grains Saturated: o Main Function: Its recognize that saturated fats are needed of energy, hormone production, cellular membranes, and for organ padding. It is also needed for important signaling and stabilization process in the body. o Result of Chronic Function: the increase in saturated fats activates an inflammatory response. Also diabetes and cardiovascular disease. o 3 Food Sources: meat, dairy products palm kernel oil Thiamin: o Main Function: Energy Metabolism o Result of Chronic Function: There are no known symptoms for chronic excess. Riboflavin: o Main Function: It gives energy to the metabolism and supports vision and sin health. o Result of Chronic Function: No known symptoms. Niacin: o Main Function: Needed for energy metabolism, proper digestion, and healthy nervous system. o Result of Chronic Function: Leads to pellagra. B-12: o Main Function: Maintains sheaths around the nerve fibers and new cell synthesis. o Result of Chronic Function: No known symptoms. Folate: o Main Function: Folate synthesize DNA and metabolism for amino acid, this is needed to make new cells. o Result of Chronic Function: Potential deficiencies of vitamin B12, also a potential risk for cancer and normal immune functioning. Vitamin D: o Main Function: Vitamin D assists in regulating blood calcium and phosphorus levels which maintains bone integrity. It also works as a hormone. Influences our genes and helps with our immune system. o Result of Chronic Function: Rickets which is an abnormality where children are unable to mineralize the new bones that are forming. Osteomalacia which happens to adults who are unable to mineralize their bones. o 3 Food Sources: Sardines, salmon and tuna Vitamin A:

o Main Function: Needed for new cell growth, healthy skin, hair, and tissues and also vision in dim light. o Result of Chronic Function: Chronic failure to eat sufficient amounts. Also blindness. Vitamin E: o Main Function: Protect red blood cells, prevent damage of vitamin a and c, and heal skin damages. Functions to cell signaling. o Result of Chronic Function: Rare result of damage nerves. Iron: o Main Function: Is essential for many of the bodys metabolic functions its main role is the production of hemoglobin the protein within red blood cells that binds oxygen for delivery to the various organs. Also important to myoglobin, which helps catch oxygen for muscles. o Result of Chronic Function: Iron deficiency anemia, chronic kidney disease, iron overload, and anemia of chronic disease. Magnesium: o Main Function: Needed for healthy bones, teeth, and proper nervous system functioning and energy metabolism. o Result of Chronic Function: Chronic magnesium, magnesium deficiency and hypomagnesaemia. Water: o Main Function: Helps to stay healthy. We need water to stay alive. 60% of our body is made up of water and without it our cells will not be able to function correctly and prevent our cells on our body from dying. Its a universal solvent, cleansing agent, lubricant/cushion and coolant. If we dont drink enough water our body can suffer from dehydration. o Result of Chronic Function: Sign of dehydration can occur, headache, fatigue, and an increase in heart rate. More chronic deficiencies may include more serious consequences such as, constipation, increased BP, stroke, kidney stones and heart problems. o 3 Food Sources: Water, tea, fruit juice Protein: o Main Function: Is a chain of amino acids that are produced by ribosomes. One type of protein is insulin which helps in regulating blood glucose. Main functions of proteins are growth, maintenance, structure, movement, build antibodies to fight off

Excess:

disease and germs, maintain fluid balance and its an emergency energy source in case our body is low on energy due to sickness. o Result of Chronic Function: Excessive consumption is bad and causes to overcrowd all other nutrients we have consumed. Omega-3: o Main Function: Opens our blood vessels, decrease blood clotting, prevent heart disease, decrease inflammation, increase immunity, and prevents preterm birth. o Result of Chronic Function: Excess of mercury can lead to difficulties in a pregnant womens baby. Omega-6: o Main Function: Its important in the progress of our growth and development and as well as the brain functions. Regulates metabolism and maintains our reproductive system. o Result of Chronic Function: Excess consumption of fish causes risk for increase amounts of mercury. May interfere with blood clotting. o 3 Food Sources: Vitamin C: o Main Function: Big role in maintaining a healthy lifestyle, and preventing disease, help regenerate antioxidants and to produce collagen. o Result of Chronic Deficiencies: Vitamin C deficiency disease. o 3 Food Sources: Orange, broccoli, green peppers

Part 3: A Perfect Day

1. Perfect 3-Day (WB4)

PERFECT PLAN ANALYSIS

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 2.31 2332.39 92.97 352.37 31.83 18.08 13.02 1.2 86 100 214 137 127 79 108 109

Intake NUTRIENT Unit RDA/AI

UL

Intake C

WB1 vs WB4 Intake vs. Goal Intake (%)

E=(AC)

F=(B-D)
Overcame deficiency Overcame excess

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

2.7 2321 43.54 258 50 0 0 12 1.1

2.7 0 0 0 0 0 0 12 1.1

2.7 1502.12 58.38 181.59 13.6 0 17.52 14.63 1.65

178 65 134 70 54 0 76 122 150

0.39 -830.27 -34.59 -170.78 -18.23 0 -0.56 1.61 0.45 -1.93 -2.2 -27.88 -2.7 -6.04 -785.78 -80.36 -10.08 237.36 -13.13

92 -35 -80 -67 -73 0 -3 14 41

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 Vitamin E
(RAE)

VITAMINS mg mg mg mg mcg mcg mg mcg

mcg mcg 1.1 1.1 14 1.3 2.4 400 75 15 700 15 0 0 30 80 0 800 1800 100 2800 800 0.54 0.88 10.87 1.1 1.78 232.85 97.46 2.29 249.73 3.19 49 80 78 84 74 58 130 15 36 21 2.47 3.08 38.75 3.8 7.82 1018.63 177.82 12.37 12.37 16.32 224 280 277 292 326 255 237 82 141 109 -175 -200 -199 -208 -252 -197 -107 -67 -105 -88 9

MINERALS
Calcium Iron
Magnesium

mg mg mg mg mg mg

#REF! #REF! #REF! #REF! #REF!

2.5 1100 350 0 40 0

827.45 9.36 162.09 1068.53 3.9 1856.75

83 52 52 23 49 124

983.29 17.15 390.06 3016.12 8.87 3226.72

98 95 126 64 11 215

-155.84 -7.79 -227.97 1947.59 -4.97 1369.97

-15 -43 -74 -41 38 -91

Potassium Zinc Sodium

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2.Intake vs. Goal Perfect 3-Day (WB4)

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Forgivable Excess: Protein: I drank protein shakes to help me contain more protein in my body. CHO:I had more grains, and veggies. Fiber: I added fiber to my drinks, to help me and contain a good digestive system. Thiamin: Took vitamins. (one day capsules) Riboflavin: Took vitamins. (one day capsules) Niacin: Took vitamins. (one day capsules) B6: Took vitamins. (one day capsules) B12: Took vitamins. (one day capsules) Folate: Took vitamins. (one day capsules) Vitamin C: Had a cup of freshly squeezed orange juice in the mornings. Vitamin A: Had more root veggies and green ones. Magnesium: Instead of lettuce on my salad I had spinach. Sodium: My table salt that was added to foods helped on giving me excess on sodium. Forgivable Deficiencies: Saturated: Had less red meat.

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Potassium: Didnt eat many fruits that contained potassium which I shouldve. Zinc: I shouldve had more plant foods, which help you increase your zinc. When I started working on my WB1 for my first time I realized that I wasnt getting all the nutrients my body needed. Not only was I missing nutrients because I wasnt eating healthy but because I would skip a lot of my meals. I would skip many of my meals because I wouldnt have any time to get home and prepare something to eat. I was low on most of my DRIs. So then when Mrs. Crocker announced that we had to do another WB which was going to be our Perfect 3-Day WB I realized I had to make many changes on my intakes of food and what types of food to get 3 perfect days with all the nutrients my body needs. These changes had to be me watching how much food my body is taking, choosing the right foods, and not skipping any meals throughout the days. If theres the need that Im have skip a meal I would grab one of my super foods and that will give me some off the nutrients Im going to need to have all energy in my body to function right throughout the day. Also on my Perfect 3Day I took care of what fluids my body was taking and instead of drinking sugary drinks I drank lots of more water and drinks with less sugar. I specially tried keeping hydrated because fluids are big part of the nutrients I need in my body.

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Part 4: Super Foods

1. Usage Data (Super Foods):

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

Banana

Peanuts

Carrots

Grapefruit

Orange

Apple

Guava

Pineapple

Pomegranate

grapes

1 item(m)

1 cup

1 cup

1 cup

1 item(m)

1 item(m)

1 item(m)

1 cup

1 item(m)

1 cup

DAY 1
1.0 1.0 1.0 1.0 1.0

DAY 2
1.0 1.0 1.0

1.0 1.0 1.0 1.0 1.0 1.0

DAY 3

1.0 1.0 1.0

Total Used

4.0

1.0

1.0

1.0

1.0

1.0

2.0

2.0

3.0

1.0

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2. Quality Standards from Super Foods:

SUPER FOODS NUTRITION PROFILE

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List Super Food

Banana

Peanuts

Carrots

Grapefruit

Orange

Apple

Guava

Pineapple

Pomegranate

grapes

Portion Size QUANTITY NUTRIENT Unit Good Excellent

1 item(m)

1 cup

1 cup

1 cup

1 item(m)

1 item(m)

1 item(m)

1 cup

1 item(m)

1 cup

Water Kcals

0.27 Skip

0.54

0.09

0.5

0.1

0.15

0.16

0.09

0.13

0.01

0.12

MACRONUTRIENTS PROTEIN CHO Fiber LIPIDS Saturated EFA: n-6 EFA: n-3 g g g g g 4.354 25.8 2.5 Skip Skip 1.2 0.11 2.4 0.22 0.05 0.03 0 0.2 0.15 0.04 VITAMINS Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A (RAE) mg mg mg mg mcg mcg mg mcg mcg 0.11 0.11 1.4 0.13 0.24 40 7.5 1.5 70 0.22 0.22 2.8 0.26 0.48 80 15 3 140 0.04 0.09 0.78 0.43 0 23.6 10.27 0 3.54 0.16 0.03 0.96 0.08 0 24.5 0 0 0 0.22 0.43 5 0.5 0 0 0 0 225.02 MINERALS Calcium Iron Magnesium Potassium Zinc Sodium mg mg mg mg mg mg 100 1.8 31 470 0.8 Skip 200 3.6 62 940 1.6 5.9 0.31 31.86 422.44 0.18 50 1.02 35 126 0.83 200 1.8 0 0 1.5 92.11 1.32 96.94 245.64 1.14 11.3 0.36 7.45 255.9 0.5 26.3 0.62 21.2 189.65 1.85 9.6 0.23 7.21 233.2 0.2 20.15 0.45 18.6 169.95 1.55 65 1.48 49.5 163 1.08 15.1 0.54 10.57 288.41 0.11 0.03 0.33 1.23 0.04 0 18.28 0 0 0 0.16 0.07 0.86 0.21 0 38.32 74.85 0 5.21 0.11 0.05 0.82 0.17 0 37.96 74.24 0 5.1 0.06 0.11 0.82 0.45 0 24.3 10.63 0 3.98 0.12 0.05 0.77 0.17 0 27.9 74.09 0 4.65 0.19 0.14 2.87 0.12 0 26 0 0 0 0.1 0.11 0.28 0.13 0 3.02 4.83 0 4.53 4.48 0.04 0.07 0.04 0.05 0.03 0.07 0.04 0.04 0.03 0.35 0.02 0.06 0.02 0 0 0 1.29 26.95 3.07 1 26 1.3 2 24 2 7.27 7.31 3.76 0.94 21.01 2.56 0.85 20.65 2.32 1.32 27.03 3.21 0.84 20.34 2.17 8.14 25.58 4.6 1.09 27.33 1.36

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Super Food 1: Banana Used: 4times Nutrients: o Good: Water, Protein, N-6, N-3, Thiamin, Riboflavin, Niacin, Folate, Vitamin A o Excellent: CHO, Fiber, B6, Vitamin C Motivation: Banana contains potassium and potassium is a nutrient I need in my boody. Super Food 2: Peanuts Used: 1time Nutrients: o Good: Protein, Fiber, N-6, Riboflavin, Niacin, B6, Folate, Calcium, Iron, Potassium o Excellent: CHO, Thiamin, Magnesium, Sodium Motivation: Peanuts is a healthy food and its easy to grab and go when youre in a hurry. Super Food 3: Carrots Used: 1time Nutrients: o Good: Water, Protein, Fiber, N-6, N-3, B6 o Excellent: Thiamin, Riboflavin, Niacin, Vitamin A, Calcium, Iron, Zinc Motivation: Carrots taste good.

Super Food 4: Grapefruit Used: 1time Nutrients:

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o Good: Water, CHO, Iron, N-3, Thiamin, Niacin, B6, Folate, Calcium, Potassium o Excellent: Protein, Fiber, N-6, Riboflavin, Magnesium, Zinc Motivation: Its acid flavor helps your digestive system. Super Food 5: Orange Used: 5time Nutrients: o Good: Water, Protein, CHO, Calcium, Iron,N6, N-3, Riboflavin, Niacin, Folate, Magnesium, Potassium, Zinc o Excellent: Fiber, Thiamin, B-6, Vitamin C Motivation: Healthy source of vitamin c and having a glass of fresh squeezed juice is great to start your day. Super Food 6: Apple Used: 1time Nutrients: o Good: Water, Protein, CHO, Fiber, N-6, N-3, Riboflavin, Niacin, Folate, Vitamin A, Calcium, Iron, Magnesium, Potassium o Excellent: Thiamin, B-6, Vitamin C, Zinc Super Food 7: Guava Used: 2times Nutrients: Motivation: Apples are easy to eat.

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o Good: Water, Protein, N-6, N-3, Thiamin, Riboflavin, Niacin, Vitamin A, Calcium, Zinc, Iron, Magnesium, Potassium o Excellent: CHO, Fiber, B-6, Vitamin C Motivation: Guava contains a lot of great nutrients and it has a great taste. Super Food 8: Pineapple Used: 2times Nutrients: o Good: Water, Folate, Protein, CHO, Fiber, N6, N-3, Niacin, Potassium, Vitamin A, Calcium, Iron, Magnesium o Excellent: Thiamin, Riboflavin, B6, Vitamin C, Zinc Motivation: Its my favorite food, that is why its one of my fast food. Specially that we always have pineapple at my house. Super Food 9: Pomegranate Used: 3times Nutrients: o Good: Water, Folate, CHO, Calcium, N-6, N3, B6, Calcium, Iron, Potassium o Excellent: Protein, Fiber, Thiamin, Riboflavin, Niacin, Magnesium, Zinc Motivation: Helps the digestive system and not only that but delicious taste. Super Food 10: Grapes

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Used: 1time Nutrients: o Good: Water, Protein, Fiber, N-6, Thiamin, Riboflavin, Niacin, B6, Folate, Vitamin C, Vitamin A, Calcium o Excellent: CHO, Magnesium, Zinc

Motivation: Easy to take in a Ziploc bag anywhere you go. Easy to eat.

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Part 5: Farm to Table (#1 Super Food)

A mango is a tropical fruit originated in Southeast Asia. Its a fleshy yellowish-red tropical fruit. Food Historians believe that the mango has been cultivated for over 4,000 years, in the areas it was initially found. Many countries grow them now typically in tropical or near tropical climates. There are over 100 different types of mangoes. But the mangoes that are the most popular in the US are the ones that get imported from Mexico and South America. Mangoes grow on large trees. The largest mango tree can grow up to 65 feet tall and 65 feet wide. Mango trees that grow in less ideal climates only reach up to a third of the height when fully grown. Mangoes grow around a long flat seed. They grow an average of one pound. These trees hold them on vines. When harvesting mangoes they require full sun and perfect air drainage in winter. They grow in almost any well drained soil whether sandy, loam or clay, but they avoid heavy, wet soils. They grow in a

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ph between 5.5 and 7.5, well that is what is preferred. Mango trees require regular applications of nitrogen fertilizer to promote healthy growth flushes and flower productions. Mango fruit matures in 100 to 150 days after the flowering has been done. The fruit will have its best flavor if you allow it to ripen on the tree. The mango contains nutrition values such as carbohydrates (17.00 g), Dietary fiber (1.8 g), fat (0.27 g), protein (0.51 g), vitamin A (4%), beta-carotene (4%), thiamine (0.058 mg), riboflavin (0.057 mg), niacin (0.584 mg), vitamin B6 (0.134), folate (4%), vitamin c (27.7 mg), calcium (1%), iron (0.13 mg), magnesium (9 mg), phosphorus (11 mg), potassium (156 mg) and zinc (0.04). When mangoes are in season and our local super markets they are usually 3 for a dollar or even 4 for a dollar. But when they arent in season they are usually a dollar each. When Mexican mangoes and imported from Mexico they are basically kidney shaped and they are big greenish- yellowish with red-orange blush and they are usually in market in May thats when you see plenty of mangoes everywhere. Mangoes that are from Florida usually their crops start in MarchSeptember. Their most popular variety of mangoes is the Tommy Atkins, because they are so colorful with orange to orange-red skin and oval shaped. Mango has too best super food because there is plenty of ways to have mango with. Including mango smoothies, salads, bread, fruit tarts, juice, jam, mango chicken, fish tacos my recipe I did with mango is a mango salsa that you can have with chips and its an easy and fast salsa you can prepare.

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Ingredients: 1 ripe mango, peeled, pitted, and diced (about 1 1/2 cup) 1/2 medium red onion, finely chopped 1 Jalapeo chile, minced (include ribs and seeds for a hotter taste if desired) 1 small cucumber, peeled and diced (about 1 cup) 3 Tbsp fresh cilantro leaves, chopped 3 Tbsp fresh lime juice Salt and pepper to taste

Method: Combine all of the ingredients in a bowl. Season to taste with salt and pepper. If the salsa ends up being a little too hot or acidic for your taste, you can temper it by adding some diced avocado.

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Part 6: My Plate

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o My Plate Analysis:

o My Opinion on My Plate vs. DRI Goals: The information My Plate vs. DRI Goals was very helpful. It explained what I needed in my body besides the nutrients I already had. o Is my plate friendly? My plate is very friendly it helps you knowledge what is good to eat and not good, it also gives you all the nutrients everything has and the amount are body should be taking.
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Part 7: Water
Water has the biggest role in nutrients. Not only because its not sugar and healthy but it helps many other functions in our body. Drinking water before meals, in between meals, and after meals is the best thing to do. Water helps maintain a health on weight wise, it helps from constipation, and disease preventions. The fluid I take every day is water I dont drink any sugary beverages such as sodas, fruit juices, and energy drinks. Water has helped me a lot not only on helping my body functions but also helping me stay hydrated. My role in water is one of the biggest interest I have. Over the years I will always be drinking water.

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Part 8: Fiber
Fibers main function in the body is to regulate the digestive system. It is recommended to intake around 10-13 grams for every 1,000 calories your body is taking in your diet. This recommended amount should be a combination of soluble and insoluble fiber since each type provides different benefits. Although neither type is absorbed by the body, they have different properties when missed with water. Soluble fiber is soluble which means it can be mixed with water or any other fluid. It forms in to a gel-like substance. It contains many benefits such as moderating blood glucose levels and lowering cholesterol. Good sources of soluble fiber include oats, oatmeal, beans, peas, fruits and also veggies. Insoluble fiber does not absorb or dissolves in water. It goes through the digestive system. It also contains many benefits such as intestinal health, which includes reduction in colorectal cancer, hemorrhoids and constipation. Most insoluble fibers come from cereal grains. My response to both soluble and insoluble fiber is great because I take both types of fibers and they are included in my intakes every day. My soluble fibers I usually dissolve them in my glass of water and for the insoluble fiber I usually have that for breakfast so I can start of my day great. Not only that but to not suffer from constipation. This is not a good thing at all because your digestive system needs to be getting cleaned out.

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Part 9: My Wellness Life

Im the second child out of three children in my family and with my parents that makes five of us in our family. None of my family members suffer of obesity, overweight or anything dealing with big amounts of weight. My parents have always told us and lectured us about exercising ever since we were little kids. They would take us on the weekend to go play at the park and they even got me in to a soccer team to exercise and to be healthy. We have always tried to eat health but here and there we dont. But ever since my mom got diagnosed with Thyroids the doctor told her that she had to eat health and exercise if not she would get weight easily. Thats when we all decided to start eating healthier, not only because what my mother got diagnosed but so everyone in the family can be healthy told and join my mother in all eating healthy food habits. My wellness strategies have gotten better since the first week of class. I have learned a lot from using mind tap and inputting all my intakes so I can know all the nutrients my body was taking. Not only was the good nutrient my body was taking but also all the bad stuff my body was taking. Realizing what the good stuff where and which was the bad ones that were going to damage my health. Going through this long process of WB made me realize so many things I wouldnt of recognized on my own. It was nice getting all the information of my intakes and knowing what each thing contains. My activity requirements were meet. Im proud of myself of being able to do that because now I know Im eating healthy and taking the nutrients my body needs to have a good day with energy in my body. I plan to maintain all this knowledge I got from doing these WB over the years, to stay healthy and not become and obese person, or overweight or any of that stuff. Wellness is a priority for me because I dont only want me to be

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healthy but my family and knowing all this information I know I can pass it on and letting people know of how amazing it is to have a healthier lifestyle. One of the life lessons that I have learned from being in this class is that no matter where in this world I will always have helpful resources to help me acknowledge all the healthy stuff there is to eat instead of having those greasy easy foods we can get our hands on.

The END

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