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NUTRITION 25

BY: SILVIA CHAVIRA

SPRING 2013PROFESSOR BETTY CROCKER

MOUNT SAN ANTONIO

COLLEGE

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Table of Contents

Part 1: Quality Levelspage 3

Part 2: Nutrition

Profile/Deficiencies.page 4-9

Part 3: Perfect Plan Analysis (PPA)...page 10-11

Perfect Plan AnalysisDeficiencies..page 11-13

Part 4: Super Foods / Discussion ..page 13-15

Part 5: Farm to Table..page 16-17

Part 6: My Plate.page 17-18

Part 7: Water...page 19

Part 8: Fiberpage 20

Part 9: My Wellness Lifepage 21-22

References..page 23

Appendix A & B I was unable to include due to the fact that when pasting it

interrupted format on prior pages, therefore I excluded appendixes.

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Part 2: My Nutrition Profile

Deficiencies

Water

Main Functions - Water is extremely important to the body. Your body weightcan make up about 75% of water. It protects body organs and tissues. It also

regulates temperature and lubricates joints. There are many other functions such

as it helps prevent constipation and protects body organs and tissues. Water is at

the center of life. This is why nobody can live more than 3 to 5 days without any

water intake.

Chronic DeficienciesDehydration is the only deficiency caused by water. Chronic Excess - Water intoxication is a medical condition that results from

hypernatremia, the imbalance of sodium vs. fluids in your body. Water

intoxication can be a serious and even fatal condition.

Food SourcesWater, Watermelon, and yogurt.

Fiber

Main Functionsfiber keeps the digestive system healthy. It also contributes toother processes, such as stabilizing glucose and cholesterol levels.

Chronic Deficiencies- Eating a diet low in fiber can contribute too manydisorders, including: constipation, hemorrhoids diverticulitis.

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Food SourcesApples, kiwis and onion

N-6

Main FunctionsThey play many essential roles in biological functions.Because n-6 fatty acids are the precursors of pro inflammatory ecosonoids, higher

intakes have been suggested to be detrimental, and the ratio of n-6 to n-3 fatty

acids has been suggested by some to be particularly important.

Chronic DeficienciesPEM or protein-energy malnutrition which may cause:Marusmus and Kwashikor.

Food SourcesOlive oil, salmon and flaxseeds

N-3

Main Functions - Diets high in Omega-3 fatty acids have been shown to increaseHDL ("good") cholesterol. Omega-3 acids can lower high blood pressure

significantly

Chronic Deficiencies- Depression and Arthritis Food SourcesSunflower Seeds, almonds, and peanut butter

B-6

Main Functions- Vitamin B6 helps the body make several neurotransmitters,chemicals that carry signals from one nerve cell to another. It is needed for

normal brain development and function, and helps the body make the hormones

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serotonin and norepinephrine, which influence mood, and melatonin, which helps

regulate the body clock.

Chronic Deficiency - Pyridoxine deficiency Food SourcesGarlic, mustard greens and tuna

B12

Main Functions- It is responsible for the health of the nervous system, red bloodcell formation and proper metabolism.

Chronic Defeciencies - Without sufficient vitamin B12, nerves become damagedand folate fails to do its blood-building work, so vitamin B12 deficiency causes an

anemia identical to that caused by folate deficiency.

Food SourceFish, eggs and milk

Folate

Main Functions - Folate, a water-soluble vitamin, helps the body form red bloodcells and aids in the formation of genetic material within every body cell.

Chronic Deficiencies- Folate deficiencies may result from consuming a diet toolow in or from illnesses that impair its absorption, increase its excretion, require

medication that interacts with folate, or otherwise increase the body's folate need.

However it occurs, folate deficiency has wide-reaching effects.

Food Sourcebreakfast cereals, lentils and spinach

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Vitamin A

Main FunctionsVitamin Aplays a role in a variety of functions throughout thebody, such as: Vision, gene transcription, Immune function, embryonic

development and reproduction, and bone metabolism.

Chronic Deficiencies - Vitamin A deficiency (VAD) is the leading cause ofpreventable blindness in children and increases the risk of disease and death from

to severe infections.

Food SourcesLiver, carrots, and broccoli

Vitamin C

Main FunctionsVitamin C, helps in the absorption of iron, and maintaincapillaries, bones, and teeth. Vitamin C is good for the immune defense system. It

helps in the protection from bacterias and viruses. It helps in healing wounds.

Chronic Excessscurvy the vitamin Cdeficiency disease.

Food SourcesOrange juice, green peppers and strawberries

Vitamin E

Main Functions- It is also a powerful biological antioxidant. Antioxidants such asvitamin E act to protect your cells against the effects of free radicals, which are

potentially damaging by-products of the body's metabolism. Free radicals can

cause cell damage that may contribute to the development of cardiovascular

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disease and cancer. Vitamin E is also important in the formation of red blood cells

and it helps the body to use vitamin K.

Chronic Deficiencies - There are three specific situations when a vitamin E

deficiency is likely to occur. It is seen in persons who cannot absorb dietary fat,

has been found in premature and very low birth weight infants. Signs of

deficiencies are fertility problems and weak muscles.

Food SourcesMayonnaise, canola oil, and wheat germ

Calcium

Main Functions - Calcium is needed for healthy bones and teeth, normal bloodclotting, and nervous system functioning.

Chronic DeficienciesOsteoporosis is a disease of the bones in older adults(especially women) in which the bones become porous, fragile, and more prone to

fracture. Also too much calcium can cause constipation.

Food Sourcesbroccoli, cabbage, and kale

Iron

Main FunctionsIron, one of the most abundant metals on Earth, is essential tomost life forms and to normal human physiology. Iron is an integral part of many

proteins and enzymes that maintain good health.

Chronic Deficiencies - Iron deficiency develops in stages, and the distinctionbetween iron deficiency and its anemia is a matter of degree. People may be iron

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deficient, meaning that they have depleted iron stores, without being anemic; with

worsening iron deficiency, they may become anemic.

Food SourcesChicken liver, lima beans and raisins

Magnesium

Main Functions - Magnesium is needed for more than 300 biochemical reactionsin the body. It helps maintain normal muscle and nerve function, keeps heart

rhythm steady, supports a healthy immune system, and keeps bones strong.

Chronic DeficienciesSevere magnesium deficiency can result in low levels of

calcium in the blood (hypocalcemia). Magnesium deficiency is also associated

with low levels of potassium in the blood (hypokalemia)

Food SourcesAlmonds, spinach and soybeans

Potassium

Main Function - Potassium is crucial to heart function and plays a key role inskeletal and smooth muscle contraction, making it important for normal digestive

and muscular function.

Chronic Defeciencies - Having too much potassium in the blood is calledhyperkalemia; having too little is known as hypokalemia. Keeping the right

potassium balance in the body depends on the amount of sodium and magnesium

in the blood.

Food SourcesBananas, Avocados and Tomatoes

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May 07, 2013

Silvia Chavira, ladydragona76@yahoo.com

Profile: Silvia Chavira, 3 Day Average

Intake vs. Goals for May 02, 2013, May 03, 2013, May 04, 2013

Nutrient DRI Intake 0% 25% 50% 75% 100

EnergyKilocalories 1825 kcal 1,555.95 kcal 85%

Protein 47.17 g 70.38 g

Carbohydrate 202.0 - 292.0g

211.64 g

Fat, Total 40.0 - 70.0 g 51.56 g

FatSaturated Fat < 18 g 14.6 g 81%

Monounsaturated Fat * 20.04 g

Polyunsaturated Fat * 11.33 g

Trans Fatty Acid * 0.18 g

Cholesterol < 300 mg 153.76 mg 51%

Essential Fatty AcidsOmega-6 Linoleic 12 g 9.2 g 77%

Omega-3 Linolenic 1.1 g 0.95 g 87%

CarbohydratesDietary Fiber, Total 25 g 23.67 g 95

Sugar, Total * 76.23 g

OtherWater 2.7 L 1.83 L 68%

Alcohol * 0 g

VitaminsThiamin 1.1 mg 1.22 mg

Riboflavin 1.1 mg 1.4 mg

Niacin 14 mg 17.89 mg

Vitamin B6 1.3 mg 1.38 mg

Vitamin B12 2.4 g 1.93 g 80%

Folate (DFE) 400 g 357.87 g 89%

Vitamin C 75 mg 69.48 mg 93%

Vitamin D (ug) 15 g 0.64 g 4%

Vitamin A (RAE) 700 g 214.34 g 31%

Vitamin A (IU) 2333 IU 2,156.52 IU 92%

Alpha-Tocopherol 15 mg 4.64 mg 31%

MineralsCalcium 1000 mg 528.33 mg 53%

Iron 18 mg 10.69 mg 59%

Magnesium 320 mg 262.74 mg 82%

Potassium 4700 mg 2,648.95 mg 56%

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May 07, 2013

Silvia Chavira, ladydragona76@yahoo.com

Profile: Silvia Chavira, 3 Day Average

Nutrient DRI Intake 0% 25% 50% 75% 100%

Zinc 8 mg 8.07 mg

101% Sodium 1500 mg 2,064.77 mg

3. Perfect Plan Analysis Discussion

There were major changes from my WB1 to my WB4 as far as the foods that I chose to

eat. The whole goal was to not only consume my daily caloric intake level, but also try to

meet the daily recommended intake. This time around I applied the nutrient density

concept that we have learned in class to WB4, in other words I got more buck for my

bang. I was able to enjoy whole foods and take advantage of the nutrients. Instead of

eating a donut in the morning that has like a million calories, I chose to eat a bagel and an

apple. I was able to overcome the majority of my deficiencies, which I found to be very

interesting. I overcame the following deficiencies: Water, which is extremely important

to the body, 75% of our body has or is made up of water. I also overcame Omega 3 and

Omega 6 intakes. Fiber, Niacin, B6, B12, Folate, Vitamin C, Vitamin D, and Vitamin E.

I didnt realize how poor my fiber, vitamin and water intake was prior to this assignment.

I also was able to overcome deficiencies for the following minerals: calcium, iron,

magnesium, potassium, and zinc. I had many deficiencies in WB1, but ended up

overcoming the majority of them in WB4. Sodium level on my WB1 was very high,

however after reviewing the D.A.S.H recommendations for sodium, I realized that in

WB4 my sodium level dropped down 300 mgs more. I definitely still need to reduce

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sodium intake level due to the fact that according to my profile I only have a DRI of 1872

calories per day. I can avoid foods that contain high sodium. I used to eat cup of noodles

a lot before, today I have avoided those, because they are so high in sodium. The top 3

food sources for the minerals would be yogurt, almonds, and beans. The aim of the

D.A.S.H. eating plan is to reduce high blood pressure and is authored by Marla Heller.

Intake

Intake vs.

Goal (%) Intake

Intake vs.

Goal (%) Intake

Intake vs.

Goal (%)

A B C D E=(A-C) F=(B-D)

Deficient

120%

Forgivabl

e

excessiveOvercame

excess

Water L 2.7 0 1.14 42% 2.25 83% -1.11 -41%

Kcals Kcals 1825 0 1849 101% 1843.83 101% 5.17 0%

PROTEIN g 47.17 0 63.76 135% 82.49 175% -18.73 -40%

CHO g 292 0 271.5 93% 235.96 81% 35.54 12%

Fiber g 25 0 18.93 76% 32.09 128% -13.16 -53%

LIPIDS g 40 0 60.33 151% 68.99 172% -8.66 -22%

Saturated g18 0 18.68 104% 14.91 83% 3.77 21%

EFA: n-6 g 12 0 8.15 68% 9.34 78% -1.19 -10%

EFA: n-3 g 1.1 0 0.75 68% 0.87 79% -0.12 -11%

Thiamin mg 1.1 0 1.5 136% 1.45 132% 0.05 5%

Riboflavin mg 1.1 0 1.42 129% 1.94 176% -0.52 -47%

Niacin mg 14 35 13.4 96% 19.38 138% -5.98 -43%

B6 mg 1.3 100 1.02 78% 1.54 118% -0.52 -40%

B12 g 2.4 0 1.7 71% 3.29 137% -1.59 -66%

Folate g 400 1000 294.89 74% 487.48 122% -192.59 -48%

Vitamin C mg 75 2000 32.17 43% 82.42 110% -50.25 -67%

Vitamin D g 15 50 0.06 0% 5.51 37% -5.45 -36%

( RAE) mcg 700 3000 106.84 15% 3324.97 4 75 % -3 21 8.1 3 -460%

Vitamin E mcg 15 1000 3.76 25% 6.69 45% -2.93 -20%

Calcium mg 1000 2500 498.01 50% 694.58 69% -196.57 -20%

Iron mg 18 45 11.26 63% 15.07 84% -3.81 -21%

Magnesium mg 320 350 216.77 68% 339.56 106% -122.79 -38%

Potassium mg 4700 0 1770.68 38% 3211.98 68% -1441.3 -31%

Zinc mg 8 0 7.4 93% 7.79 97% -0.39 -5%

Sodium mg 1500 0 2446.21 163% 2012.75 134% 433.46 29%

PERFECT PLAN ANALYSIS

MINERALS

MACRONUTRIENTS

DRI GOALS WB1 3-day Analysis WB4 3-day WB1 vs WB4

VITAMINS

NUTRIENT Unit RDA/AI UL

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4. Super Foods Questions

The list below contains all super foods used in my WB4, I only used each super food

once during the 3 day intake recordings on WB4. I will also list the good or excellent

nutrient in a bullet point right below actual Super food. As for my motivation in using

these super foods, you know I cant really say that I made wise choices. I picked them

because I had previously ate them in WB1 . Some of the super foods I think were good

though.

Bagel, Cinnamon Raisin

Good: protein and carbsPopcorn

Good: protein, carbs and fiberYogurt

Good: protein and carbsBanana

Good: protein and fiberAlmonds

Good: protein and fiber Excellent: N-6 and N-3Ham & Cheese Sandwich

Good: protein, fat, fiber, N-3 and N-6Carnitas

Good: protein

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Pinto Beans

Good: protein, fiber and N-3Spanish Rice

Good: proteinCucumbers

Good: protein and carbs, I had to look this up, I believe I entered it incorrectly onmy WBs.

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SUPER FOODS MEAL PLAN USAGE

1 2 3 4 5 6 7 8 9 10

List Super

FoodBANANAS YOGURT ALMONDS BEANS RICE

HAM &

CHEESE

SANDWICH

CUCUMBERS

CIN

RAISIN

BAGEL

POPCORN CARN

Portion Size1

MEDIUM 1 CUP 0.5 CUPS

0.5

CUPS

.25

CUPS 1.5 EACH 1 EACH 1 EACH 1.5 OZ 1.5

DAY 1

eakfast 1.0 0.0 0.5 0.0 0.0 0.0 0.0 0.0 0.0

nch 0.0 0.0 0.0 0.5 0.3 0.0 0.0 0.0 0.0

nner 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

ack 1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

ack 2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

DAY 2

eakfast 0.0 1.0 0.0 0.0 0.0 0.0 0.0 1.0 0.0

nch 0.0 0.0 0.0 0.0 0.0 1.5 0.0 0.0 0.0

nner 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

ack 1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

ack 2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

DAY 3

eakfast 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

nch 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

nner 0.0 0.0 0.0 0.0 0.0 0.0 1.0 0.0 0.0

ack 1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.5

ack 2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

otal Used 1.0 1.0 0.5 0.5 0.3 1.5 1.0 1.0 1.5 1

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5. Farm to Table

The Super Food I have chosen for my Farm to Table is Raspberries. I not only enjoy this

fruit, but I truly enjoy the flavor and taste. They are also very healthy for you and serve

as antioxidants! I have identified a grower association by the name of North American

Raspberry and Blackberry Association. They have conferences and you can even become

a member and obtain a membership.

Raspberries are naturally inclined to grow in cooler climates, although the development

of adaptable varieties has made it possible for gardeners to grow raspberries in many

zones. They are relatively easy to grow, and with proper care, can bear fruit indefinitely.

Dont limit yourself to the common red raspberry; try growing purple as well!

Raspberries are grown in California all year long. Its an all season fruit. What I found

most interesting is how healthy these little berries are for you theyBerries, along with

other produce and foods, are considered superfoods. To earn the superfood label,

products must naturally be a good source of antioxidants, phytonutrients, fiber, protein,

vitamins and minerals and, be low in fat, cholesterol, sodium and trans fat. Berriesare a

delicious and easy addition to a healthy diet.

Berriesare becoming increasingly important in our diets as more healthbenefitsare

discovered. Mostberrieshave been found to have disease fighting properties and fall

under the superfood category.Berriesare available year-round, thanks to new technology

in variety development and distribution systems. Naturipe offers a wide selection of

organic and conventionalberriesthroughout the year. There are no policies that I found

when doing this research that would affect this specific fruit.

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I was unable to find the pricing of raspberries however I know the last time I purchased

some from my local supermarket, they were pretty pricey but well worth it. They cost me

about 4.99 for a little box, not certain of the actual weight, but it was a decent size and

well worth every penny. The recipe I have chosen is a raspberry, avocado and mango

salad that I will be bringing on the last day of class.

6. My Plate

Dark Green Vegetables = 2.0 cups weekly

Orange Vegetables = 1.5 cups weeklyDry Beans &Peas = 2.5 cups weekly

Starchy Vegetables = 2.5 cups weekly

Other Vegetables = 5.5 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.

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7. Water

The role that water has in wellness from meal plan to drinking between meals is that of

an extremely important one. Your body depends on water for survival. Did you know

that water makes up more than half of your body weight? Every cell, tissue and organ in

your body needs water to function correctly. For example, your body uses water to

maintain its temperature, remove waste and lubricate joints. Water is essential for good

health. The benefits of water are also:

Healthier Skin.

Healthier Mind & Body. Increases Energy. Healthier Digestive System. Reduces Fatigue. Helps In Weight Loss Healthier Teeth and Bones Healthier Joints. Reduces Joint Pain. Reduces Fluid Retention.

After having viewed that video in class regarding obesity and weight of a nation, I

realized that water has way more benefits than juice. There is so much sugar in the fruit

juices nowadays. I feel that once in a while its okay to have fruit juice, but water is far

more healthier. The water consumption from my WB1 compared to my WB4 was a big

improvement. I have gotten into the habit of drinking a lot of water at least 2 liters per

day. At work I tend to drink more water when at my desk and use a straw, thats the only

way I drink more water. My lupus has me taking a lot of medication and I know that

water is very important when taking those medications. I have been doing a whole lot

better with my water consumption lately.

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8. Fiber

I noticed that my fiber intake was far more than what was required as far as my daily

recommended intake. Fiber is extremely important to wellness and meal plans. That is

what helps us achieve proper bowel movements. It keeps our digestive system healthy. It

also can prevent many diseases. It has no calories, but assists us in many ways.

I feel that juices in a meal plan in reference to fiber are acceptable. I mean if thats your

only source of fiber then its imperative you do whatever necessary so you may obtain or

incorporate that fiber in your diet.

As far as my intake for regarding the WBs well I did pretty well. I went a little over, but

I find that to be a good thing. Its stated that I only needed 25 grams and my actual

intake was 32.09. A good source of fiber are apples. I might not always eat them whole,

but I have been getting into juicing lately. Thats the way I consume my vegetables and

fruits and yes with the pulp included.

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9. My Wellness Life

WELLNESS STRATEGIES: WB8

Strategy 1.

Eat 3 meals per day. Breakfast, lunch & dinner and of course a couple snacks in between.

Strategy 2.

Make sure to incorporate all suggested foods from my plate in your daily meals

Strategy 3.

Drink plenty of water throughout the day.

Strategy 4.

Physical Activity is a must at least 30 minutes 3-4 times a week.

Strategy 5.

Maintain positive thoughts followed by positive actions in regards to your eating habits &

dieteat right to feel right

I am not currently meeting my activity requirements lately. I seldom work out any more.

My health hasnt been all that great therefore it doesnt allow me to work out, I barely

have enough energy. However once I am better I plan on at least going for a walk a

couple times out of the week. I know how important physical activity is along with

eating right, so in the next couple of years I must incorporate the two on a daily basis, so

I can live longer and be healthier. I am trying to have a baby at the moment, so I know

that if I am blessed with a child, I will need to be a little healthier now and in the future of

course.

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Wellness is definitely a priority for me. I have lupus and if I dont take care of myself

then who is, I have been learning so much in your class and so grateful for being able to

have the opportunity to take this class. I have learned many things in class that I feel I

can apply to my everyday living and of course thats what its about right, taking

something with you after completing the nutrition course that you can use for the rest of

your existence. There is so much I got out of this class that I plan to use in the future. I

have even been able to share some things with my mother that has lymphoma. This has

been a great experience both a learning one and a fun one. I thank you!

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References

Google

Nutrition: Concepts and Controversies, MyPlate Update, 12th Edition