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Table of ContentsChapter Pages

1. Quality Levels..................................................................................3-6

2. My Nutrition Profile........................................................................7

3. Perfect Plan Analysis........................................................................8

4. Super Foods......................................................................................9

5. Farm to Table: #1 Super Food..........................................................10-11

6. My Plate............................................................................................12

7. Water.................................................................................................13

8. Fiber..................................................................................................14

9. My Wellness Life..............................................................................15-17

Bibliography..........................................................................................18

Appendix...............................................................................................19-28

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Quality Levels(See appendix A)

Vitamins & Mineral Profiles

• Thiamin◦ Chief function: part of a coenzyme that is active in energy metabolism◦ Result of chronic deficiencies: possible edema or muscle wasting, enlarged hearts, pain,

apathy, confusion, weight loss, paralysis, heart failure◦ Result of toxicity: none reported for this vitamin◦ 5 food sources: green peas, black beans, sunflower seeds, enriched creal/pasta, pork chop

• Riboflavin◦ Chief function: part of a coenzyme that is active in energy metabolism◦ Result of chronic deficiencies: cracks at the corners of the mouth, painful purplish tongue,

sore throat, inflammed eyelids, and sensitivity to light◦◦ Result of toxicity: none reported for this vitamin◦ 5 food sources: beef liver, yogurt, milk, mushrooms,

cottage cheese

• Niacin◦ Chief function: part of a coenzyme that is active in energy

metabolism◦ Result of chronic deficiencies: pellagra, mental depression,

fatigue, memory loss, diarrhea, abdonimal pain, swollen black/red tongue◦ Result of toxicity: hives, rash, sweating, blurred vision, liver damage, and impaired glucose

tolerance◦ 5 food sources: chicken breast, tuna, pork chop, baked potato, mushrooms

• B6◦ Chief function: part of coenzyme needed in amino acid and fatty acid metabolism, helps

convert tryptophan to niacin and serotonin, helps make hemoglobin for red blood cells◦ Result of chronic deficiencies: anemia, depression, confusion, abnormal brain wave

patterns, convulsions and scaly dermatitis◦ Result of toxicity: depression, fatigue, impaired memory, irritability, headaches, nerve

damage, and skin lesions◦ 5 food sources: beef liver, baked potato, banana, chicken breast, spinach

• B12◦ Chief function: helps maintain nerve cells and part of coenzymes needed in new cell

synthesis

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◦ Result of chronic deficiencies: anemia, smooth tongue, tingling or numbness, fatigue, memory loss, disorientation, degeneration of nerves progressing to paralysis

◦ Result of toxicity: none reported◦ 5 food sources: chicken liver, sardines, steak, swiss cheese, cottage cheese

• Folate◦ Chief function: part of a coenzyme needed for new cell synthesis◦ Result of chronic deficiencies: anemia, smooth/red tongue, mental confusion, weakness,

irritability, headaches, possible neural tube birth defects◦ Result of toxicity: masks vitamin b12 deficiency symptions◦ 5 food sources: orange juice, sweet red pepper, green peppers, brussel sprouts, broccoli

• Vitamin C◦ Chief function: collagen synthesis, antioxidant, restores vitamin E to active form, supports

immune system, and boosts iron absorption◦ Result of chronic deficiencies: scurvy, bone

fragility, joint pain, poor wound healing, frequent infections

◦ Result of toxicity: nausea, abdominal cramps, diarrhea, rashes, aggravation of gout or kidney stones

◦ 5 food sources:

• Vitamin D◦ Chief function: mineralization

of bones and teeth (raises blood calcium and phosphorus, withdrawing calcium from bones, stimulating retention by kidneys)

◦◦ Result of chronic deficiencies: abnormal bone growth resukting in

rickets in children, osteomalacia in adults, malformed teeth, muscle spasms

◦ Result of toxicity: elevated blood calcium, calcification of soft tissues, excessive thirst, heaches, and nausea

◦ 5 food sources: enriched cereal, cod liver oil, sardines, fortified milk, salmon

• Vitamin A◦ Chief function: gene regulation, sustain normal eyesight, regulation of genes involved in

immunity, and growth◦ Result of chronic deficiencies: night blindness, xerosis, xerophthamia, impaired bone

growth, decaying teeth, impaired immunity, and lumps on skin◦ Result of toxicity: reduced bone density and pain, liver abnormalities, birth defects◦ 5 food sources: fortified milk, beef liver, carrots, bok choy, sweet potatoes

• Vitamin E

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◦ Chief function: antioxidant◦ Result of chronic deficiencies: red blood cell breakage, nerve damage◦ Result of toxicity: reverses effects of anticlotting medication◦ 5 food sources: mayonnaise, safflower oil, canola oil, wheat germ, sunflower seeds

• Calcium◦ Chief function: mineralization of bones and teeth, muscle contraction and relaxation, nerve

functioning, blood clotting◦ Result of chronic deficiencies: stunted growth and weak bones in children, osterporosis in

adults◦ Result of toxicity: constipation, interference with absorption of other minerals, increased

risk of kidney stone formation◦ 5 food sources: sardines, milk, cheddar cheese, tofu, broccoli

• Iron◦ Chief function: part of hemoglobin and myoglobin, required for cellular energy metabolism◦ Result of chronic deficiencies: anemia, impaired immunity, pale skin, mucous membranes,

concave nails, chills, pica◦ Result of toxicity: GI distress, infections, fatigue, joint pain, skin pigmentation, organ

damage◦ 5 food sources: clams, enriched cereal, beef steak, spinach, navy beans,

• Magnesium◦ Chief function: bone

mineralization, protein synthesis, enzyme action, muscle contraction, nerve function, tooth maintenance, and immune function

◦ Result of chronic deficiencies: weakness, confusion, possible convulsions and hallucinations, growth failure in children

◦ Result of toxicity: can only happen from nonfood sources → diarrhea, pH imbalance, and dehydration

◦ 5 food sources: spinach, bran cereal, black beans, oysters, soy milk

• Potassium◦ Chief function: maintains fluid volume inside cells, nerve impulse transmission, muscle

contraction, and blood pressure◦ Result of chronic deficiencies: muscular weakness, paralysis, confusion, severe diarrhea, ◦ Result of toxicity: not possible from food, can stop heart is injected directly into veins◦ 5 food sources: salmon, orange juice, baked potatoes, bananas, honeydew melon

• Zinc

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◦ Chief function: activates many enzymes, associated with hormones, synthesis of genetic material, transport of vitamin A, wound healing, reproduction

◦ Result of chronic deficiencies: growth retardation, delayed sexual maturation, impaired immune function, hair los, eye and skin lesions, and loss of appetite

◦ Result of toxicity: loss of appetite, impaired immunity, reduced copper and iron absorption, low HDL cholesterol

◦ 5 food sources: oysters, shrimp, beef steak, enriched cereal, yogurt

• Sodium◦ Chief function: maintains extracellular fluid volumes, nerve impulse transmission, muscle

contraction◦ Result of chronic deficiencies: muscle cramps◦ Result of toxicity: acute hypertension, edema, and fluid build up outside cells◦ 5 food sources: table salt, soy sauce, condiments, processed foods, (all foods naturally

contain sodium)

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My Nutrition ProfileAnalysis: (See Appendix B)

Top 5 Food Sources

Kcal: Brown rice, grapefruit, spaghetti, milk, yogurt

Saturated Fat: milk, yogurt, spaghetti, peanut butter, eggs

n-3: milk, baked salmon, spinach, beans, tofu

Fiber: grapefruit, blueberries, pinto beans, broccoli, brown rice

Sugar: grapefruit, blueberries, milk, yogurt, cantaloupe

Sodium: spaghetti, miso soup, wheat bread, chicken stock, yogurt

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Pefect Plan Analysis

(See Appendix C)

From WB1 to WB4, using nurtitional facts and information that I learned from class, I was able to make my meal plan almost perfect. I increased the intake of vitamins and minerals through the additon of whole foods and “super foods” such as more vegetables and fruits. To support the meal plan that I created for myself in WB4, I would have to probably stop eating at fast foods and stop eating a lot of processed foods, as these do not provide the essential nutrients that are good for our bodies. I overcame almost all of my deficiencies, such as fiber intake, water intake, and good fats. I incorporated a lot more foods that were natural rich with minerals such as calcium and vitamin D by adding milk to my meal plan every day.

My foods that were high in sodium were basically the chicken stock, spaghetti, and the miso soup. I think it's easier to limit the intake on sodium when one knows how much sodium is in our food. By not eating processed foods and fried foods, it will be easier to limit the sodium intake. I looked up the D. A. S. H. reccomendations for sodium intake and we should be eating about 1500mg of sodium a day to help prevent hypertension. Three other minerals and their recommended intake levels from D.A.S.H are potassium (4700 mg), Calcium (1250mg) and Magnesium (500mg) . I drank a lot of milk for my perfect plan so I am okay on calcium intake. Spinach, grapefuit, and brown rice are my top three sources for magnesium. Yogurt, spinach, and grapefruit were my top three sources for potassium.

The goal of the D.A.S.H. eating plan is to help lower hypertension in the United States which can lead to heart problems and possiblity of stroke in people. The National Institute of Health are the ones of authored the plan in hopes of lowering the sodium intake of americans to lower blood pressure.

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Super Foods

(See Appendix D)

• Grapefruit• Blueberries• Brown Rice• Spinach• Broccoli• Avocado• Tea• Eggs• Beans• Salmon

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Farm to Table: #1 Super Food

The super food I chose as my number one is spinach. Spinach is a dark, leafy green that is recognizable by almost all. We eat it on a daily basis, and it can be seen in the grocery store all year round. Why is this? Spinach is largely produced in California in four main areas: the couther coast, the souther desert valleys, the central coast, and the central San Joaquin Valley. In the grocery stores, we can see spinach packaged in three different ways: fresh clipped and bagged, fresh bunched, and frozen. The clipped and bagged version of spinach is the dominant product that is produced in California. Spinach is a cool-season vegetable and typically grows between the temperatures of 40-85 degrees Farenheit. Although, spinach can withstand low temperatures of 15-20 degrees Farenheit. Low temperatures can possible harm small and young plants, but mature spinach can typically withstand below-freezing temperatures. Spinach leaves are usually oval in shape. Smooth and flat leaf spinach is grown exclusively in California. Fresh market spinach is harvested when the crop is yound because generally, it is a short-season crop. Spinach is susceptible to pests such as worms, mice, and mold. In the southern deserts, whiteflies and thrips commonly attack spinach and reduces the amount of healthy spinach produced by stunting it's growth and trasmitting viruses. Pesticides and insecticides are applied to the soil before the planting of spinach seeds to reduce the probability of the crop contracting pests and insects. Spinach is also susceptible to several diseases. Downy mildew caused by pernospora farinosa (sp?) which is the most widespread disease, and the most destructive, that spinach can contract. Symptoms like yellowing, irregular leaves and chloratic lesions on the leaves.

Infected leaves can appear distored and have purple sporulation. When spinach leaves are wet

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for long periods of time during low temperatures, this disease can spread rapidly. Fungicides can be used to combat this disease, as well as introduction of a resistant gene into the DNA of spinach. In California, spinach is grown for fresh and frozen commodities. Fresh spinach is normally havested by machines and sold as bagged salad mixes. After spinach is harvested, it can be easily perishable and will start to yellow so handling it is very important. Spinach has a very large surface-to-weight ratio and needs to be cooled rapidly postharvest to prevent wilting of the leaves and loss of water. Spinach is also sensitive to ethlyene and freezing temperature after harvest. If it is stored at a temperature of 32 degrees Farenheit and high humidity, it can have a shelf life of 14-18 days. The growers association that I found for spinach was the National Spinach Association that changed it's name to the Leafy Greens Coucil. I couldn't find that much information on their website but I pulled alot of information from an article posted on UC Davis' website about the growth and harvest of spinach. Typically in grocery stores, spinach is priced relatively low at $1.65 per pound to a high of $5 for organic spinach. The price is generally based on what type of spinach is sold, either loose-leaf or organic, or if the leaves are young or mature.

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My Plate

WB4 MYPLATE VS. ACTUAL

I think that my plate is actually very easy to use and easy to follow. The information supplied by myplate seem reasonable enough to attain as for eating helathy and nutritiously. It gives a direct and

easy numbers to understand. I think the website is organized very well and easy enough to use for the average person :)

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Water

I think water is extremely important in every day diet, and that more people should realize that thye need to increase their water intake. Water is a needed for the body's cells to function properly and nearly 70% of the human body consists of water. Water plays an important role in wellness in meal plans because it maintains the fluid balance in the body. Drinking lots of water throughout our daily meals (in-between meals as well as during meals) can help us feel more full and consumer less calories. Water also can improve our bowel function, keep our skin looking good, and flush toxins from our bodies by aiding the kidneys. Water plays a key role in weight management because it helps the body feel full, therefor prompting us to eat less. In severeal studies throughout the past few years, water was found to aid in weight loss, by keeping people more satiated. If people drank a glass of water before each meal, studies showed that they would eat 75 less calories that meal. Being hydrated at all times also helps keep our metabolism going, therefor increasing our chances of maintaining and/or losing weight. By drinking more water, people would we less drawn towards the more sugary drinks that cause obesity which can lead to other diseases such as diabetes. Drinking water provides our bodies with the necessary fluid for it to function, as opposed to sugary drinks, which only lend little nutrition and detrimental effects to our bodies is consumed regularly in large quantities.

I think that it is prefectly okay to include some juices in our diets, but NEVER to replace water. We should never drink sodas or juices that are high in sugar instead of water. Ideally, it would be best to drink water as the main fluid during meals and in-between meals, and occasionally allow ourselves to indulge in a soda every once in a while. More and more people are forgetting that although water may not taste very appetizing (it doesn't taste like anything at all!), drinking it comes with many nutritional values that can help them live a healthier life. After looking at my WB1 and WB4, I found that I, too, did not consume enough amounts of water throughout the day, instead, opting for coffee or soda. After doing this research and seeing how important water is, I will continue to try and drink much more water.

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Fiber

After being in this class and being able to understand the nutritional values that fiber has, I'd say that is is extremely important that we consume enough fiber because it does have a major impact on our health. Having a meals that are rich in fiber can help regulate digestion and make you feel fuller, so that you wouldn't feel the need to eat as often. Fiber actually comes from plants (fruits, whole grains, vegetables) and is not digested by our bodies. This way, it can aid in digestion by increasing the movement of stool and harmful carcinogens through our intestines. Having meals rich in fiber can decrease the risks of colon cancer and diverticulosis. Consuming the optimal amount of fiber can help lower cholesterol, reducing heart disease, and can possible even play a large role in battling obesity. Because fiber is not broken down by our digestive tract, it creates bulk in our stomachs which can help us control our weight by eating less. Fiber is not included as having any kilocalories on nutrition labels found on foods because is does not have any actual energy source within it. Colonic bateria, however, do use fiber as an energy source. When a person does not consume enough foods high in fiber, then that person may experience constipation, (as I had stated before, fiber assists digestion) because there is not enough bulk to keep the stool from moving quick enough through the digestive tract, which causes it to lose liquid and become hard. We should be eating at least somewhere between 20 to 35 grams of fiber a day. Yet, this is not what most people are doing. There are two kinds of fiber: soluble and insoluble. The soluble fiber dissolves in water and can help lower blood cholesterol and glucose levels. Insoluble fiber is the one that absorbs water to add bulk to stool and move things through the GI quicker. I think that including juices in a meal plan in reference to fiber isn't very effective because we lose most of the fiber once we juice a fruit or a vegetable. For the best possible yield of fiber in our diets, we should be eating fruits and vegetables whole, to ensure that we can maximize our fiber intake. I don't think that I consumed enough fiber on a regular basis as shown in my WB1. However, with the addition of super foods, my WB4 showed a large increase of the intake of fiber.

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My Wellness Life

Information about your risk score:

Age: 20

Gender: female

Total Cholesterol: 147 mg/dL

HDL Cholesterol: 82 mg/dL

Smoker: No

Systolic Blood Pressure: 109 mm/Hg

On medication for HBP: No

Risk Score* Less than 1%

*Means less than 1 of 100 people with this level of risk will have a heart attack in the next 10 years. * Your risk score was calculated using an equation. Other NCEP products, such as

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printed ATP III materials, use a point system to determine a risk score that is close to the equation score.

(the above data was retrieved from 10-Year Risk Calculator http://cvdrisk.nhlbi.nih.gov/evalData.asp) Brief Family History: I never really cared about what I ate. I was never happy with my weight

growing up as a child but my parents never had enough resources and knowledge to make sure that my brother and I, as well as themselves, had perfectly balanced and nutritious meals. As a Vietnamese family, we predominantly rice and noodle based dishes. Sometimes the side dishes that we include in our meals are high in sodium and contain monosodium gludamate (MSG). However, we do eat a lot of vegetables and vegetable-based soups. We drink a lot of tea and water with our meals. As of now, I have begun to implement better eating and exercising habits due to high blood pressure being a major health issue running through my family. My grandma had a stroke in the summer of 2012 and was in a coma for 7 days, awakening to find her left side almost completely paralyzed. After this incident, I tried my best to try and eat healthier and also persuading my family members to do the same. Because of high blood pressure, her life is drastically different now and it could have been prevented if only she had paid attention the the types of foods that she ate. My family is now mainly vegeatarian and we try to eat very little fried foods and foods high in sodium, which can contribute greatly to hypertension.

Wellness Srategies: Carbohydrates1. Eat brown rice instead of regular rice2. Eat whole grains (breads & pasta)3. Eat 5 grams of fiber at every meal4. Eat vegetables at every meal5. Eat fruits at every meal

Protein1. Eat more lean proteins2. Eat eggs (boiled)3. No red meats4. Eat less fried meats and more boiled/grilled/baked meats5. Eat at least one serving of fish a day

Lipids1. Limit foods high in fats2. Limit foods high in cholesterol3. Less fast foods4. Less saturated fat foods, such as butter.5. Eat more fish

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Fluids1. Drink less sugary drinks2. Drink regular coffee and not crazy stuff from Starbucks3. Drink at least 8 glasses of water a day4. Drink more non-sweetened teas5. No sodas

Physical activity1. Take the stairs at work instead of the elevator2. Walk around the hospital during lunch break3. Go to the gym at least 3 times a week4. Walk the dog more often5. Do in-place excercises while watching TV like squats or walk in place.

Wellness is a big priority for me because I have struggled with my weight in my childhood and early teenage years. I do have a gym membership and try to make it a goal to go at least 3-4 times a week and remember to eat more healthy foods. I think I'll try to walk my dog more and continue to visit the gym over the years to ensure I am up to date with my excercising plans. From this course, I was actually able to take a way a lot. Not only am I able to take away nutritional information to share with my family and friends, I am now able to say that I understand how to eat in a healthy way and how to prevent some diseases and health issues from occuring. Learning how to eat well and exercise is going to be helpful in the future for me to live a good and long life ! :)

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Bibliography

http://www.choosemyplate.gov/

http://dashdiet.org/

http://www.helpguide.org/life/healthy_eating_diet.htm

Nutrition Concepts and Controversies 12th edition

http://www.theyummylife.com/Spinach_Artichoke_Dip

www.leafy-greens.org/about_council.html

http://anrcatalog.ucdavis.edu/pdf/7212.pdf

http://www.dorchesterhealth.org/water.htm

http://www.hsph.harvard.edu/nutritionsource/fiber-full-story/

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Appendix A

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Appendix B

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Work Book 1 (Appendix B cont.)

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Appendix C

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Appendix D

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