Healthy Eating For a Healthy Life

Bryan De La Torre
NF 25
C. Betty Crocker MPH. RD
Mt. San Antonio College
Spring 2016
1

Table of Contents
Chapter 1- Quality Levels Pgs. (3-12)
Chapter 2- My Nutrition Profile Pgs. (13-15)
Chapter 3- Perfect Plan Analysis Pgs. (16-18)
Chapter 4- Super Foods Pgs. (19-21)
Chapter 5- Farm to Table: #1 Super Food Pgs. (22-24)
Chapter 6- My Plate Pgs. (25-27)
Chapter 7- Water Pgs. (28-29)
Chapter 8- Fiber Pgs. (30-31)
Chapter 9- My Wellness Life Pgs. (32-37)
Bibliography- Pgs. (38)
Appendix A: Excel Tab 1 Pgs. (39)
Appendix B: Excel Tab 2 Pgs. (40)
Appendix C: WB1 3-Day Diet Pgs. (41-67)
Appendix D: Excel Tab 3 Pgs. (68)
Appendix E: WB2 Perfect 3-Day Pgs. (69-120)
Appendix F: Excel Tab 4 Pgs. (121)
Appendix G: Excel Tab 5 Pgs. (122)
2

Appendix H: MyPlate Educational Tool Pgs. (123)

Chapter 1: Quality Levels

DRI QUANTIFIED
DRI
GOALS
NUTRIENT

Unit
RDA/AI
A

Water
L
3.7
Kcals
Kcal
2159
MACRONUTRIENTS
PROTEIN g
60
CHO
g
300
Fiber
g
38
LIPIDS
g
50
Saturated g
24
EFA: n-6
g
17
EFA: n-3 g
1.6
VITAMINS
mg 1.2
Thiamin
mg 1.3
Riboflavin
mg 16
Niacin
mg 1.3
B6
mcg 2.4
B12
mcg 400
Folate
mg 90
Vitamin C
mcg 15
Vitamin D
Vitamin A

GOOD SOURCE

EXCELLENT
SOURCE

10-19%
(COLUMN=10%
)
B=A*.1

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

0.37

0.74

215.9

431.8

12

30

60

3.8

7.6

10

2.4

4.8

1.7

3.4

0.16

0.32

0.12

0.24

0.13

0.26

1.6

3.2

0.13

0.26

0.24

0.48

40

80

18

1.5

(RAE)

mcg

900

90

180

Vitamin E

mg

15

1.5

Calcium

mg

1000

100

200

Iron

mg

0.8

1.6

Magnesium

mg

400

40

80

Potassium

mg

4700

470

940

Zinc

mg

11

1.1

2.2

MINERALS

Sodium

mg

1500

150

300

Micronutrients
Vitamin A
Functions: Vision, maintenance of cornea, epithelial cells, mucous
membranes, skin; bone and tooth growth; regulation of gene
expression; reproduction; immunity.
Deficiencies: Night blindness, corneal drying (xerosis), and
blindness (xerophthalmia); impaired bone growth and easily
decayed teeth; keratin lumps on the skin; impaired immunity.
Toxicity: Increased activity of bone-dismantling cells causing
reduced bone density and pain; liver abnormalities; birth defects
Food Sources: Carrots, Bok Choy, Apricots, Sweet Potato,
Spinach
Vitamin D
Functions: Mineralization of bones and teeth (raises blood
calcium and phosphorous by increasing absorption from digestive
tract. Withdrawing calcium form bones, and stimulating retention
by kidneys)
Deficiency: Abnormal bone growth resulting in rickets in children,
osteomalacia in adults; malformed teeth; muscle spasms
Toxicity: Elevated blood calcium; calcification of soft tissues
(blood vessels, kidneys, heart, lungs, tissues of joints), excessive
thirst, headache, nausea, weakness
Food Sources: Sardines, Cod Liver Oil, Tuna, Salmon, Fortified
Milk
4

 Vitamin E
Functions: Antioxidant (protects cell membranes, regulates
oxidation reactions, protects polyunsaturated fatty acids)
Deficiency: Red blood cell breakage, nerve damage
Toxicity: Augments the effects of anticlotting medication
Food Sources: Mayonnaise, Safflower Oil, Canola Oil, Wheat
Germ, Sunflower Seeds
Vitamin K

Functions: Synthesis of blood-clotting and bone proteins

Deficiency: Hemorrhage; abnormal bone formation
Toxicity: Opposes the effects of anti-clotting medication
Food Sources: Cabbage, Soybeans, Cauliflower, Salad Greens,
Spinach

Vitamin C
Functions: Collagen synthesis (strengthens blood vessel walls,
forms scar tissue, provides matrix for bone growth), antioxidant,
restores vitamin E to active form, supports immune system, boosts
iron absorption
Deficiency: Scurvy, with pinpoint hemorrhages, fatigue, bleeding
gums, bruises; bone fragility, joint pain; poor wound healing,
frequent infections
Toxicity: Nausea, abdominal cramps, diarrhea; rashes; interference
with medical tests and drug therapies; in susceptible people,
aggravation of gout or kidney stones
Food Sources: Orange Juice, Green Peppers, Broccoli,
Strawberries, Grapefruit
5

 Thiamin
Functions: Part of coenzyme active in energy metabolism
Deficiency: Beriberi with possible edema or muscle wasting;
enlarged heart, heart failure, muscular weakness, pain, apathy, poor
short-term memory, confusion, irritability, difficulty walking,
paralysis, anorexia, weight loss
Toxicity: N/A
Food Sources: Whole wheat bagel, pork chop, waffle, black
beans, green peas
Riboflavin
Functions: Part of coenzyme active in energy metabolism
Deficiency: Cracks and redness at corners of mouth; painful,
smooth, purplish red tongue; sore throat; inflamed eyes and
eyelids; sensitivity to light; skin rashes
Toxicity: N/A
Food Sources: Milk, mushrooms, yogurt, beef liver, cottage
cheese

Niacin
Functions: Part of coenzymes in energy metabolism
Deficiency: Pellagra, characterized by flaky skin rash (dermatitis)
where exposed to sunlight; mental depression, apathy, fatigue, loss

of memory, headache; diarrhea, abdominal pain, vomiting;

swollen, smooth, bright red or black tongue
Toxicity: Painful flush, hives, and rash (niacin flush); excessive
sweating; blurred vision; liver damage, impaired glucose tolerance
Food Sources: Chicken breast, tuna, mushrooms, baked potato,
pork chop
Folate
Functions: Part of a coenzyme needed for new cell synthesis
Deficiency: Anemia, smooth, red tongue; depression, mental
confusion, weakness, fatigue, irritability, headache; a low intake
increases the risk of neural tube birth defects
Toxicity: Masks vitamin B12 deficiency symptoms
Food Sources: Lentils, beets, avocado, asparagus, pinto beans
Vitamin B12
Functions: Part of coenzymes needed in new cell synthesis; helps
to maintain nerve cells
Deficiency: Pernicious anemia; anemia (large-cell type); smooth
tongue; tingling or numbness; fatigue, memory loss, disorientation,
degeneration of nerves progressing to paralysis
Toxicity: N/A
Food Sources: Tuna, sardines, Swiss cheese, pork roast, sirloin
steak
Vitamin B6

 Functions: Part of a coenzyme needed in amino acid and fatty acid

metabolism; helps to convert tryptophan to niacin and to serotonin;
helps to make hemoglobin for red blood cells
Deficiency: Anemia, depression, confusion, abnormal brain wave
pattern, convulsions; greasy, scaly dermatitis
Toxicity: Depression, fatigue, impaired memory, irritability,
headaches, nerve damage causing numbness and muscle weakness
progressing to an inability to walk and convulsions; skin lesions
Food Sources: Banana, chicken breast, baked potato, beef liver,
spinach
Calcium
Functions: Mineralization of bones and teeth; muscle contraction
and relaxation, nerve functioning, blood clotting
Deficiency: Stunted growth and weak bones in children; bone loss
(osteoporosis) in adults
Toxicity: Constipation; interference with absorption of other
minerals; increased risk of kidney stone formation
Food Sources: Sardines, milk, cheddar cheese, salmon, shrimp,
turnip greens, broccoli, tofu, kale, broccoli

Phosphorous
Functions: Mineralization of bones and teeth; part of
phospholipids, important in genetic material, energy metabolism,
and buffering systems
Deficiency: Muscular weakness, bone pain
8

 Toxicity: Calcification of soft tissues, particularly the kidneys

Food Sources: Cottage cheese, salmon, sirloin steak, navy beans,
milk
Magnesium
Functions: Bone mineralization, protein synthesis, enzyme action,
muscle contraction, nerve function, tooth maintenance, and
immune function
Deficiency: Weakness, confusion; if extreme, convulsions,
uncontrollable muscle contractions, hallucinations, and difficulty
swallowing; in children, growth failure
Toxicity: From nonfood sources only; diarrhea, Ph imbalance,
dehydration
Food Sources: Oysters, black beans, yogurt, spinach, soy milk
Sodium
Functions: Maintains fluid volume outside of cells, nerve impulse
contraction, muscle contraction
Deficiency: Muscle cramps
Toxicity: Acute hypertension, edema, fluid build-up outside of
cells
Food Sources: Table salt, soy sauce, condiments, processed foods,
sea salt

Potassium

 Functions: Maintains normal fluid and electrolyte balance inside

of cell; facilitates chemical reactions; supports cell integrity; assists
in nerve functioning and muscle contractions
Deficiency: Muscle weakness, paralysis, confusion
Toxicity: Muscle weakness; vomiting; for an infant given
supplements, or when injected into a vein in an adult, potassium
can stop the heart
Food Sources: Banana, salmon, baked potato, avocado, lima bean
Chloride
Functions: Fluid balance (chloride is the bodys main negatively
charged ion)
Deficiency: Alkalosis
Toxicity: N/A
Food Sources: Salt, seaweed, olives, tomatoes, celery
Sulfate
Functions: Contributor of sulfur to certain amino acids; stabilizes
protein shape by forming sulfur-sulfur bridges
Deficiency: Reduced protein synthesis
Toxicity: N/A
Food Sources: Eggs, onions, garlic, kale, broccoli
Iron
Functions: Carries oxygen as part of hemoglobin in blood or
myoglobin in muscles; required for cellular energy metabolism
Deficiency: Anemia: weakness, fatigue, headaches; impaired
mental and physical work performance; impaired immunity; pale
skin, nail beds, and mucous membranes; concave nails; chills; pica
10

 Toxicity: GI distress; with chronic iron overload, infections,

fatigue, joint pain, skin pigmentation, organ damage
Food Sources: Clams, beef steak, beef liver, lamb, turkey, black
beans, Swiss chard, navy beans, spinach, tofu
Zinc
Functions: Activates many enzymes; associated with hormones;
synthesis of genetic material and proteins, transport of vitamin A,
taste perception, wound healing, reproduction
Deficiency: Growth retardation, delayed sexual maturation,
impaired immune function, hair loss, eye and skin lesions, loss of
appetite
Toxicity: Loss of appetite, impaired immunity, reduced copper and
iron absorption, low HDL cholesterol (a risk factor for heart
disease)
Food Sources: Oysters, shrimp, pork chop, beef steak, yogurt
Iodine
Functions: component of the thyroid hormone thyroxin which
regulates growth, development, and metabolic rate
Deficiency: enlargement of the thyroid gland also known as goiter;
cretinism in children
Toxicity: Burning of the mouth, throat and stomach; fever, nausea,
vomiting, diarrhea, weak pulse, cyanosis, coma
Food Sources: Iodized salt, seafood, milk products, organic
potatoes, organic navy beans
Selenium
Functions: Antioxidant
11

 Deficiency: Hypothyroidism, extreme fatigue, mental slowing,

goiter, cretinism, recurrent miscarriage
Toxicity: hair loss, abnormal nails, dermatitis, peripheral
neuropathy, nausea, diarrhea, fatigue, irritability
Food Sources: Brazil nuts, tuna, sardines, halibut, shrimp
Fluoride
Functions: Helps form bones and teeth, makes teeth more decay
resistant
Deficiency: Increased susceptibility to tooth decay
Toxicity: Fluorosis
Food Sources: Tap water, dried fruit, cocoa powder, walnuts, dried
beans

Chapter 2: My Nutrition Profile

12

Kcal:
1. Totinos=420 Kcal
13

2.
3.
4.
5.

Chocolate Chip Ice Cream=300 Kcal

Subway Turkey Breast Sandwich=280 Kcal
Whole Wheat Bread=256 Kcal
Milk bread Roll 240=Kcal

Saturated Fat:
1.
2.
3.
4.
5.

Chocolate Chip Ice Cream=12g

Butter Croissant=6.65g
Milk bread Roll=6.18g
Totinos Pizza Rolls=6g
Whole Milk=4.55g

N-3:
1.
2.
3.
4.
5.

Whole Wheat Bread=.29g

Pizza=.19g
Whole Milk=.18g
Butter Croissant=.16g
Beef=.13 g

Fiber:
1.
2.
3.
4.
5.

Whole Wheat Bread=5.52g

Subway Turkey Breast Sandwich=5g
Buttered Popcorn=2.77g
Potato Chips Baked=1.67g
Totinos Pizza Rolls=1.67g

Sugar:
14

1.
2.
3.
4.
5.

Starbucks Venti Coffee=36g

Chocolate Chip Ice Cream=24g
whole milk=12.32g
Subway Turkey Sandwich=7g
Butter Croissant=6.42g

Sodium:
1.
2.
3.
4.
5.

Subway Chicken Noodle Soup=1032mg

Totinos Pizza Rolls=960mg
Jasmine Rice=908.85mg
Subway Turkey Sandwich=810mg
Ramen Soup=729.29mg

Chapter 3: Perfect Plan Analysis

15

The diet I created for three perfect days according to the MyPlate budget, although ideal, would
require a lot of planning. These changes require much dedication and time, which is something I
have little of. To make the diet and planning work I would have to begin including whole wheat
toast into my diet in order to increase my grains intake. Along with that, I would have to add
whole food such as, vegetable and fruits which would result in a higher amount of money spent
on the diet. I would not really need to increase my protein intake as that was covered in the
current diet I have. However, I would need to differentiate the sources from which I would obtain
it. Eating eggs along with some low sodium turkey and maybe some seafood as well would help
with the needed changes. Tuna would be a prime example and would also provide Omega 3s.
This all ends up coming back to the amount of money that would be spent on this as a major
determining factor. Not only that but I would need to take time to prepare and cook vegetables as
well as rinsing and cutting and preparing fruits. This would take up the time that I dont really
have. Couple these with the fact that my family constantly eats whatever food is in the
refrigerator and that makes for a very difficult diet to maintain. I know the health effects of my
current behavior are not ideal and have examined the potential benefits of change. Through doing
this, I have discovered that I am not able to fully commit to changing the behavior at this
moment due to the fact that I have such little time.
Looking at the three perfect days, I can definitely see a pattern in the foods I chose. I
focused on adding fruits and vegetables as well as grains. Nutrient density is the measure of
nutrients per calorie of food and this is what is included in all of the foods that I had to add to the
diet. Not only that, but there are a much bigger number of whole foods than in my actual diet.
Most of the foods contributed very little to the total empty kilocalories. For example, I chose fat
free milk, which contributed to one cup dairy and no empty calories and it is nutrient dense.
16

Another example would be the bananas and other fruits. The banana provides potassium and
many other nutrients and the rest of the fruits help provide vitamins and minerals to add to my
diet as well. A third example would be the toast which would be added to achieve the necessary
fiber in my diet. I have to eat many pieces of toast to get to the achieved whole grains input. This
will end up providing a lot of fiber that would help with bowel movements as well as just
keeping the intestinal tract healthy. There is much improvement to be made in my diet and I have
resources that I can use to help me reach my goals, such as the MyPlate Foodtracker and the Diet
Analysis Software, as well as the knowledge I have gained throughout this assignment.
Although I am unable to fully commit to change, I can and will make a conscious effort
to try to incorporate more whole grains, vegetables, dairy, and fish to my meals as well as eating
smaller servings.

To overcome the deficiencies in my diet I had to replace most of the foods I was eating

with whole foods.

The whole foods provided the nutrient variety that needed to be achieved.
To be able to attain this better health there would need to be a complete overhaul to my
diet as well as portion control.

In order to reach the recommendations of the DASH diet I would have to reduce the sodium
intake in my diet. To achieve this, I would just have to avoid foods that are prepared with
sodium. Most of the foods that I have listed below are either cooked with sauces that are high in
sodium or are prepared with sodium as a preservative. To efficiently fix this intake in my diet, I
would need to avoid pre-processed or fast foods and replace them with nutrient dense whole
foods. The three other minerals that this diet looks at are potassium, calcium, and magnesium.
17

The recommended intake for these three minerals is relatively higher than normal standards. An
average person would have to eat much more of the foods that contained these three nutrients to
achieve the necessary intake that the diet calls for. The reason for reducing sodium and instead
replacing it with the three other minerals; is that the aim of this diet is to help reduce and prevent
hypertension in people across the world. It was authored by the NHLBI and is greatly promoted
to help those who have diets high in sodium to reduce their intake and turn it into a healthier one
so that they can either prevent hypertension or help reduce the effects that it has.
The foods that are high in sodium in my intake would be the following:
1.
2.
3.
4.
5.
6.

Oven-roasted Turkey Slices-920mg

Panda Express Broccoli Beef-720mg
Large Plain Burger-706mg
Plain Bagel-466mg
Panda Express Fried Rice-449mg
Wheat Bread-254mg

The top five foods that contain high amounts of potassium, magnesium, and calcium:
1. Potassium: Spinach, Lentils, Cashews, Corn, Broccoli
2. Calcium: Spinach, Broccoli, Lentils, Cashews, Cabbage
3. Magnesium: Cashews, Spinach, Lentils, Corn, Asparagus

Chapter 4: Super Foods

18

 Eggs
-Times Used: 2
-Nutrients: Protein, Lipids, Riboflavin, B12
-Reason: Eggs are a versatile food.
Strawberries
-Times Used: 1
-Nutrients: Vitamin C
-Reason: Sweet and nutritious
Cabbage
-Times Used: 1
-Nutrients: Vitamin C
-Reason: Less watery version of lettuce
Broccoli
-Times Used: 1
19

-Nutrients: B6, Folate, Vitamin C

-Reason: They are tiny trees
Kiwi
-Times Used: 1
-Nutrients: Vitamin C
-Reason: They look like fuzzy edible tennis balls
Asparagus
-Times Used: 1
-Nutrients: Thiamin, Riboflavin, Folate
-Reason: My girlfriend likes it
Lentils
-Times Used: 1
-Nutrients: Kcals, Protein, Cho, Fiber, Thiamin, Niacin, B6, Folate
-Reason: I personally really enjoy cooked lentils with a bit of salt and
pepper.
Corn
-Times Used: 1
-Nutrients: Protein, Cho, Fiber, Thiamin, Niacin, B6, Vitamin C
-Reason: It can be used to make some pretty good grilled corn
Spinach
-Times Used: 1
-Nutrients: Fiber, N-3, Thiamin, Riboflavin, B6, Folate, Vitamin C, Vitamin
A
-Reason: Grilled garlic spinach is delicious
Cashews
-Times Used: 1
-Nutrients: Kcals, Protein, Lipids, Saturated, N-6, Thiamin, B6
-Reason: You can shoot them into your friends mouths with rubber bands

20

Chapter 5: Farm to Table

21

#1 Super Food
The super food that I chose was corn which is a great vegetable and would fit in well if
used in the following movement. Slow Food is an organization which was founded by Carlo
Petrini in Italy in 1986. Since then it has been able to spread worldwide. It is promoted as an
alternative to fast food and it strives to preserve traditional and regional cuisine; while also
encouraging the farming of plants, seeds, and livestock of the local area. It was the first
established part of the broader slow movement which is the spread of the slow food organization
across the globe. Its goals are to provide sustainable foods and promote local small businesses.
The slow food movement could help the NCGA which was founded in 1957. The
National Corn Growers Association represents more than 40,000 corn farmers nationwide as well
as the interests of more than 300,000 growers who contribute through corn checkoff programs in
their states. The mission of the association and its partners; is to work together to create
increased opportunities for corn growers across the nation. They work to do this so that they can
attain their vision of sustainably feeding and fueling a growing world.
Corn takes much planning to grow due to the multiple factors that can affect the yield.
The main factors that affect its growth are: soil quality, fertilizer costs, equipment, time, and seed
choices. All of this together greatly affects the supply that would ultimately try to meet the
demand. Each farm grows its corn in different ways but no matter the farm they all have to take
into account each and every factor that could affect their overall yield. The perfect planting
season is considerably long due to the fact that it can grow in warm weather. For the most part, it
can be planted up until three months before winter. Farmers would need to be concerned if there
was to be imminent cold weather due to the fact that corn is very susceptible to any sort of frost.

22

They would also have to be careful of hot dry weather which would produce corn smut, which is
a parasite that if left unattended; produces large boils on the corn stalks that explode and spread
black spores that would ruin the rest of the crops and be viable for 5-7 years. The last worry
comes in the form of pests. As with any crop, there are multiple types of pests that can destroy
crops. The bugs that affect corn are known as corn ear worms, European corn borers, and
Japanese beetles. The first two destroy the crops while the third reduces the yield but all can be
prevented through the use of insecticides.
In California, corn is grown largely in the southern desert valleys, the south coast, the
central valley, and the central coast. These areas provide the best weather conditions and easy
access to the transportation industries. Since 2014 these areas as well as areas all across the
nation lost government assistance due to a change in the corn policy. The most significant
changes were made to the crop commodity programs. Farms used to receive money based on
their historical acres and yields. As it stands now, the new policy implements a government loan
as well as insurance should there be lower yields than expected. This makes it slightly more
difficult on those farms that have lower crop yields. The solution which has shown up in the
news is that the price of corn has increases significantly. It now costs as much as $4 in some
grocery stores just to purchase one ear of corn. This is only worsened because of the drought
which has greatly reduced the corn yields all over California. Droughts make it highly
impossible for corn to pollinate due to the dry heat which leads to corn smut as well as reduced
fertilization that leads to severely lower crop yields. Interestingly enough, the most piece of
information that was learned during the research for this chapter is that they are looking to create
a form of drought resistant corn that can survive in the dry heat. Until that miracle corn arrives,
you can find the current corn at local grocers for the current price of $3.78.
23

Chapter 6: My Plate
Grains
-Goal: 7 Oz.
-Actual: 5.1
-Percentage: 72.3
24

 Vegetables
-Goal: 3 Cups
-Actual: 1.4
-Percentage: 46.1
Fruits
-Goal: 2 Cups
-Actual: 1.5
-Percentage: 73.3
Dairy
-Goal: 3 Cups
-Actual: 3
-Percentage: 102
Protein
-Goal: 6 Oz.
-Actual: 9.1
-Percentage: 150
For three of the five categories I was under and for the other two I was over. The
reason behind this is that to get all three days within perfect nutrient ranges is very
difficult on the DWP which is the reason for the differences. The following are five
strategies that could help fix all of the nutrient necessities.
1.
2.
3.
4.
5.

Meet with a dietician to help plan out your meals.

Control the portions that you eat.
Get enough sleep so that you do not overeat to compensate for the missing energy.
Eat until you are full, not until all the food is gone.
Avoid empty calories no matter what you do.

25

The quality provided by the myplate vs. DRI is intermediate. It is a great way to see what
you are eating and how it affects you. However, due to the way the site works, there are
some items that cannot be matched perfectly and so the information can be slightly
skewed. The Myplate website itself is a great tool that can be used to plan out how you
eat and exercise. It can be used to plan out a healthy life and is user friendly and versatile.
This can be seen in the multiple tips and tools that it provides to the users disposal. The
many top ten tips pages are great for someone who is either just starting to be healthy
or someone who just needs an extra kick in the right direction. The next page contains an
example of a top ten tips page that I chose; which is directed at college students as well
as anyone who is constantly trying to be healthy while not spending too much. It very
easily helps to provide the desired results as long as the person is willing to commit and
passionate about the desire to change.

26

Chapter 7: Water
27

Water; It is something that all humans across the planet require to live. Not only is it a
source of life for people but for plants as well. It helps to keep everyone healthy and is great
alternative to sugary drinks. Now, water helps us in multiple types of ways and the following are
just a few factors that could be taken into account when deciding on what to drink. The human
body is made up mostly of water and to keep the body happy a person needs to consume about
half their weight in water over the course of every day. That may seem like a huge amount but it
works in duality. It helps to rehydrate the body and it also helps to keep the stomach fuller so that
there is less of a chance of overeating. Just like every cell in the body needs water to work
properly; a person needs the correct amount of food to stay at a healthy weight. Another reason
that people need to drink so much water over the course of every day is that water loss in the
body happens in multiple ways. The use of the bathroom, sweating, physical activityeven
breathing can lead to the loss of water in the body. For that reason, the consumption of water
must be able to meet the amount of loss or overcome it if possible. If the water lost is not
replaced this leads to dehydration which in severe cases can lead to death. Dehydration happens
when the body goes into water deficit and is unable to properly keep the cells and organs
functioning correctly due to that lack of water. The symptoms of this can be headaches,
dizziness, extreme thirst, and fatigue among others. If for some reason a person does not drink
the proper amount of water over the course of a couple of days and should begin to feel this, then
that person must immediately begin to consume water so as to avoid any further implications.
Furthermore, water also acts as a weight loss tool. When water is consumed it creates the
sensation of being full much quicker than normal. The reason for this is that it fills up a part of
the stomach leaving less room for other foods. This in itself is the main reason that a person is
losing weight but the other weight loss addition is that water has no calories. Not only are fewer
28

calories being consumed through the lowered food intake but there are no added calories from
water either. This helps protect against obesity due to the fact that added sugars have been
replaced by no calories. Not only that, but if water is consumed while cold, the stomach must
expend calories to bring it to the right temperature inside of the body. Thirst is another factor that
people need to take into account when consuming food. It can often be confused with hunger but
with the adequate amount of water that thirst can be separated from the feeling of hunger so that
a person can be more aware of whether they are hungry or thirsty. These facts are taken from
familydoctor.org and can be accessed through the internet at a moments notice.
To conclude, please be sure to consume the adequate amount of water and replace any
and all sugary drinks with it. At the very least, if a person is not able to eliminate all sugary
drinks; they should be switched out for the diet versions so that they can be slightly healthier.
Water is the source of life for almost all of the living creatures on earth and it should be
something that is a part of the daily routine.

29

Chapter 8: Fiber
Fiber is one of the biggest parts of intestinal health. Without it any fecal matter that
passed through the human system would come out as mush. Not only would it be extremely
difficult to excrete waste but it would also be very painful. It could even lead to medical issues
such as diverticulosis and diverticulitis. To have a healthy colon a human needs to ingest
between 25-30 grams of fiber a day to be happy. Fiber has two different components that help the
body: soluble and insoluble fiber. The latter is the part that is the best for our colon. It is fiber
that cannot be digested and due to that it is what gives the fecal matter its hardened textured. This
combined with water from the previous chapter helps to form healthy stool that is relatively easy
to pass and better for colon health. Both combined help fight against obesity by making the body
expend more calories to bring everything to the right temperature and shape within the intestines.
The insoluble fiber forms a gelatinous substance that helps to slow the digestion of food and
gives it time to form the correct form. Both combine together to help the human body absorb the
nutrients needed while at the same time getting rid of the ones that it does not.
To continue, fiber has been listed as a nutrient of concern in the American diet. The
reason for this is that, on average, the citizens of the country eat only about 15 grams of fiber per
day. This is half the recommended amount and leads to serious health issues in the population.
People develop illnesses related to the intestines and as a result of that the government must
spend millions of dollars curing problems that could be easily avoided. Fiber plays a major role
in helping people maintain proper bowel movements as well as a lower body weight; due to the
soluble fiber slowing down the digestion of the food and making people fuller faster and longer
periods of time.

30

In the WB1 my fiber intake was much lower than average and as a result I do have
irritable bowel syndrome. My body cannot absorb certain foods correctly and that makes my
bowel movements painful at times. For example, I tend to drink juices which basically eliminate
the fiber of the fruit and ruin the purpose of consuming it. In the WB2 I included much more
fiber and that is the meal plan that I should follow so that I can maintain a healthier bowel. To
conclude this chapter, I believe that fiber intake should be kept at appropriate levels so that
people can avoid any intestinal discomfort and also to keep a healthy colon.

31

Chapter 9: My Wellness Life

Programs and Impact
Over the course of this class I learned many new facts that I previously had not
known. I had taken the class once before but it focused more on Ayurveda than nutrition in more
general terms. I presented on some aspects of nutrition that I do know, one of which was, WIC.
WIC stands for Women, Children, and Infants and is basically a nutritive program designed to
help young poor families in need. I also presented on vegetables and their overall impact on
health. They are meant to help by providing fiber as well as many nutrients and minerals. I
believe that these are smaller representations of nutrition as a whole. It is very difficult to
summarize something so broad by giving small details about smaller presentations. Subjectively
speaking, the role of nutrition is not one of forcefulness and demand, as much as it is one that
gives a person the tools with which to make their life a healthier one. Much of the country has
long since begun a descent into obesity which is something that has many individuals in the field
of nutrition very worried. The impact that one single class of nutrition could have on some of
these people would be tremendous. I dont believe that obese people aimed for that to be the way
they are living their lives. Not only that, but there are also people who are on the opposite side of
the spectrum; underfed and starving. This is something that we as a country (and myself as a
person) should not tolerate. If within our midst, there are tools that can be used to help those in
need then we should be using them. All of the nutritional programs that we have at our disposal
should be taken advantage of not in an insincere way but in a way that allows us to live better
lives.

32

Nutritions Role in My Life

I myself am average health and body wise. From a doctors perspective, I am considered
to be in the weight range that is adequate for my age and stature, but I know that I could be
healthier. My blood pressure is normal but if I allow myself to indulge in foods that have no
nutritional value; that could change in an instant. High blood pressure can lead to hypertension as
well as heart disease and risk of heart attack. The point of this class is to learn and take what we
have learned and give back to those that we care about. My family has no history of heart attacks
or any coronary disease. However, there are those in my family that have low blood pressure as
well as intestinal issues. I have inherited the intestinal issues and try my best to keep to a diet that
keeps me from discomfort. It is a difficult task to contend with and is made only more difficult
by the fact that I also have insomnia. The lack of sleep in my life makes it so that I tend to
overeat at times to compensate for the loss in energy. This has led to an increase in my weight
status which I am not happy with but also cannot do much about at the current moment.
Unfortunately, I had to have a surgery and due to that, I have a tough time being able to exercise
properly without pain. For this I would need to include more water and fiber in my diet. The
previous two chapters lead perfectly to this culmination. The entirety of this book is meant not to
showcase my wellness but to guide others in learning how to improve their own.

Physical Activity
My physical activity is limited to that of the regular walking I do in a day and
small amounts of running that I am capable of standing. The surgery I had makes it so that I
basically cant stretch much without it causing me pain. Even driving can be painful at times but
33

it is something that I must do to get to where I have to go. I definitely plan to try and increase my
physical activity once I am fully healed. I will start going to the gym as I used to and will make
sure to include that into my weekly routine for as long as I can stand it. Once I get to the age
where going to the gym will be too much then I will still be sure to try and go for walks and light
jogs if possible. The point of exercise is to increase the limits that your body can handle so as to
make yourself healthier. A person does not need to exercise until they are extremely muscular.
They need only exercise until they are fit and healthy and capable of maintaining their pace
along with their diets.

5 Strategies
The following are five strategies aimed at keeping myself healthy and happy.
1. Maintain a healthy diet: I will make sure to eat the recommended amounts of every fruit
if possible as advised by the MyPlate diet.
2. Exercise more: I will increase my physical activity to keep pace with my intake and
make sure that I can create a balance between the two that will be beneficial to my health.
3. Drink more water: I will increase my water intake so that I can keep my body hydrated
and not run the risk of having problems dehydration.
4. Increase fiber intake: I will increase my fiber intake to the recommended dosage so that
it can work in tandem with my water intake to create a healthier intestinal environment.
5. Get more sleep: I will try to get my insomnia under control. Hopefully with the help of
exercise I will be able to achieve a better amount of sleep.
All of these strategies put together will lead to a better and healthier life. No one strategy
on its own is bad but all together they lead to something greater and can help not just
myself but anyone who is looking to better their life.
34

Priority
Wellness at the current moment is of average priority to me. I have many things
preventing me from having a completely healthy lifestyle. For the moment, the more
important factors in my life are to get a job and be able to pay off my car as well as
finishing school. Once all of that is in order I will be able to focus much more closely on
my diet and exercise. Currently I can be sure to try and eat healthier and smaller portions
so as to be able to maintain my current weight. Due to the fact that I cannot exercise I
must make sure to curb my weight gain in different ways and eating less is one of them. I
will eat the recommended amounts but no more than that and will also try to limit any
snacks and sugary drinks. To be completely honest, diet has always been a struggle for
me and will most likely continue to be; but I can assure myself that I will continue to
better myself in any way that I am able.

Lessons
One lesson that anyone could take home from being in this class is that hard work
and perseverance are two things that will take you everywhere in life. This is not
necessarily base off of nutrition but it can be applied to it. Distinctively, it is a complete
separate lesson but instinctively it is a lesson that can be used as a great tool for nutritive
living. When a person is able to put their mind to something and work hard at it, they can
accomplish most anything. This is a great way to see diet and physical activity for life. If
taken into account the fact that maintaining a diet takes lots of hard work; then it is a
perfect lesson to be learned. Partner that with perseverance to put the plans in motion and
35

it is a match made in dietician heaven. To have a person who is willing to put their work
into motion is to have someone who is on the definite path to change. My wellness
strategy for the rest of my life is to take small steps in the right direction until I am at a
place in life where I can be happy with what I am. It is a simple strategy but I believe that
with a little bit of strength and my classic stubborn behavior I can attain any and all of my
goals.

36

37

Bibliography
http://familydoctor.org/familydoctor/en/preventi
on-wellness/food-nutrition/nutrients/hydrationwhy-its-so-important.html
https://www.ucsfhealth.org/education/increasing
_fiber_intake/
https://myhome.cengagebrain.com
http://www.ncga.com/home

38

Appendix A: Excel Tab 1

DRI QUANTIFIED
DRI
GOALS
NUTRIENT

Water
Kcals

GOOD SOURCE

EXCELLENT
SOURCE

RDA/AI
A

10-19%
(COLUMN=10%
)
B=A*.1

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

3.7

0.37

0.74

Kcal

2159

215.9

431.8

Unit

MACRONUTRIENTS
PROTEIN
CHO
Fiber
LIPIDS
Saturated
EFA: n-6
EFA: n-3
Thiamin
Riboflavin
Niacin
B6
B12
Folate
Vitamin C
Vitamin D
Vitamin A
(RAE)

Vitamin E

60

12

300

30

60

38

3.8

7.6

50

10

24

2.4

4.8

17

1.7

3.4

1.6

0.16

0.32

mg
mg
mg
mg
mcg
mcg
mg
mcg

VITAMINS
1.2
0.12
1.3
0.13
16
1.6
1.3
0.13
2.4
0.24
400
40
90
9
15
1.5

mcg

900

90

180

mg

15

1.5

0.24
0.26
3.2
0.26
0.48
80
18
3

MINERALS
Calcium

mg

1000

100

200

Iron

mg

0.8

1.6

Magnesium

mg

400

40

80

Potassium

mg

4700

470

940

Zinc
Sodium

mg

11
1500

1.1
150

2.2
300

mg

Appendix B: Excel Tab 2

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Appendix C: WB1 3-Day Diet

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Appendix D: Excel Tab 3

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Appendix E: WB 2 Perfect 3-Day

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Appendix F: Excel Tab 4

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Appendix G: Excel Tab 5

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Appendix H: MyPlate.gov
Educational Tool

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