wellness book final copy!

7/30/2019 Wellness Book Final Copy!

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One should eat to live,

Not live to eat-

Moliere

Wellness...

its as sweet as fruit

Fall

2012

Professor CrockerAudre Ta

Mount San Antonio College


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TABLE OF CONTENTS

Quality Levels------------------------------------Pg. 4-5

Audreys Nutritional Profile-----------------Pg. 6-16

My Perfect Plan Analysis---------------------Pg. 17-23

Be a Food Superhero(My Superfoods) ------------Pg. 24-32

From Farm to Table----------------------------Pg. 33-35

The Recipe-----------------------------------------Pg. 36-38

My Plate-------------------------------------------Pg. 39-44


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Water-----------------------------------------------Pg. 45-47

Fiber------------------------------------------------Pg. 48-50

My Wellness Life-------------------------------Pg. 51-56


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QUALITY

LEVELS


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DRI QUANTIFIED

NUTRIENT Unit

DRIGOALS

GOOD SOURCEEXCELLENT

SOURCE

RDA/AI

10-19%

(COLUMN=10%)

20%

(COLUMN=20%)

A B=A*.1 C=A*.2

Water L 2.7 0.27 0.54

Kcals Kcal 2065 206.5 413

MACRONUTRIENTSPROTEIN g 50.8 5.08 10.16

CHO g 325 32.5 65

Fiber g 25 2.5 5

LIPIDS g 77 SKIP

Saturated g 20 SKIP

EFA: n-6 g 12 1.2 2.4

EFA: n-3 g 1.1 0.11 0.22

VITAMINS

Thiamin mg 1.1 0.11 0.22Riboflavin mg 1.1 0.11 0.22

Niacin mg 14 1.4 2.8

B6 mg 1.3 0.13 0.26

B12 mcg 2.4 0.24 0.48

Folate mcg 400 40 80

Vitamin C mg 75 7.5 15

Vitamin D g 15 1.5 3

Vitamin A(RAE) mcg 700 70 140Vitamin E mg 15 1.5 3

MINERALS

Calcium mg 1000 100 200

Iron mg 18 1.8 3.6

Magnesium mg 310 31 62

Potassium mg 4700 470 940

Zinc mg 8 0.8 1.6

Sodium mg 1500 SKIP


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NUTRITIONAL

PROFILE


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DRI GOALS vs. 3-DAY DIET RECORD

NUTRIENT UNIT

DRI GOALS WB1 3-day Analysis

RDA/AI UL Intake

Intake vs. Goal (%)

Deficient 120%

Water L 2.7 n/a 1.65 61

Kcals Kcals 2065 n/a 2100.55 102

MACRONUTRIENTS

PROTEIN g 50.8 n/a 76.67 151

CHO g 325 n/a 302.96 93

Fiber g 50 n/a 22.26 89

LIPIDS g 77 n/a 69.51 90

Saturated g 20 n/a 18.42 92

EFA: n-6 g 12 n/a 10.49 87

EFA: n-3 g 1.1 n/a 0.98 89VITAMINS

Thiamin mg 1.1 n/a 0.79 72

Riboflavin mg 1.1 n/a 1 91

Niacin mg 14 35 20 143

B6 mg 1.3 100 2.21 170

B12 mcg 2.4 n/a 2.01 84

Folate mcg 400 1000 300.07 75

Vitamin C mg 75 2000 73.6 98

Vitamin D g 15 15 0.19 1

Vitamin A (RAE) mcg 700 2800 122.12 17

Vitamin E mg 15 1000 7.45 50

MINERALS

Calcium mg 1000 2500 698.21 70

Iron mg 18 45 12.69 70

Magnesium mg 310 350 264.24 85

Potassium mg 4700 n/a 1763.27 38

Zinc mg 8 40 6.45 81

Sodium mg 1500 2300 2987.76 199


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Excesses:

Protein:

1. Main Function: Proteins are made up of amino acids that basically help our bodies function efficiently.They are the building blocks of our cells and serve different functions including creating antibodies for

our immune system, providing structural proteins in our connective tissues such as collagen and elastin,

as well as coordinate bodily functions through hormonal proteins such as timing of glucose uptake into

our cells.

2. Result of chronic excess or deficiency: There have been no intake levels where potential catastrophic orchronic diseases may incur through chronic excess of protein levels in the body according to the

National Institute of Health (NIH) Dietary Reference Intake (DRI). On the other hand if there was a

chronic deficiency in the body of a certain type of protein, for example, Alpha-1 Antitrypsin (AAT)

deficiency, it is damaging and causes lifelong defects to healthy living. AAT is a genetic deficiency most

common in Europeans and their descendents and it causes shortness of breath with or without physical

activity, unintentional weight loss, wheezing, and overtime can cause severe liver disease. Since protein is

so broad in its advantages, it is a necessity to consume, for a healthy adult (19->70 years old), male is 56

grams/day, female 46 grams/day.


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3. Resources:http://www.sciencelearn.org.nz/Contexts/Uniquely-Me/Science-Ideas-and-Concepts/Role-of-proteins-in-the-body

http://www.iom.edu/Global/News%20Announcements/~/media/C5CD2DD7840544979A549EC47E

56A02B.ashx

http://www.nlm.nih.gov/medlineplus/ency/article/000120.htm

Niacin:

1. Main Function: Niacin is used for energy by the body. Niacin is a B3 vitamin that converts food intoglucose for energy as well as help the other seven B vitamins use up fat and protein as energy. Niacin also

produces stress-hormones in the adrenal glands and helps with circulation in our bodies.2. Result of chronic excess or deficiency: There have been no chronic excessive outcome of naturally

consuming niacin, but we do have a Upper Tolerable Limit (UL) for Niacin because of supplementation.

With chronic uptakes of Niacin through supplementation, there have been cases of flushing the system

and gastrointestinal distress. Chronic Niacin deficiency can cause Pellagra, which is characterized by

cracked skin, diarrhea and dementia. There are also mild Niacin deficiencies which have been associatedwith indigestion, canker sores, and depression. The upside of this deficiency is that is can be cured

through a balanced diet.

3. Resources:http://www.umm.edu/altmed/articles/vitamin-b3-000335.htmhttp://www.iom.edu/Global/News%20Announcements/~/media/474B28C39EA34C43A60A6D42CC

E07427.ashx
http://www.sciencelearn.org.nz/Contexts/Uniquely-Me/Science-Ideas-and-Concepts/Role-of-proteins-in-the-bodyhttp://www.sciencelearn.org.nz/Contexts/Uniquely-Me/Science-Ideas-and-Concepts/Role-of-proteins-in-the-bodyhttp://www.sciencelearn.org.nz/Contexts/Uniquely-Me/Science-Ideas-and-Concepts/Role-of-proteins-in-the-bodyhttp://www.sciencelearn.org.nz/Contexts/Uniquely-Me/Science-Ideas-and-Concepts/Role-of-proteins-in-the-bodyhttp://www.iom.edu/Global/News%20Announcements/~/media/C5CD2DD7840544979A549EC47E56A02B.ashxhttp://www.iom.edu/Global/News%20Announcements/~/media/C5CD2DD7840544979A549EC47E56A02B.ashxhttp://www.iom.edu/Global/News%20Announcements/~/media/C5CD2DD7840544979A549EC47E56A02B.ashxhttp://www.umm.edu/altmed/articles/vitamin-b3-000335.htmhttp://www.umm.edu/altmed/articles/vitamin-b3-000335.htmhttp://www.umm.edu/altmed/articles/vitamin-b3-000335.htmhttp://www.iom.edu/Global/News%20Announcements/~/media/474B28C39EA34C43A60A6D42CCE07427.ashxhttp://www.iom.edu/Global/News%20Announcements/~/media/474B28C39EA34C43A60A6D42CCE07427.ashxhttp://www.iom.edu/Global/News%20Announcements/~/media/474B28C39EA34C43A60A6D42CCE07427.ashxhttp://www.iom.edu/Global/News%20Announcements/~/media/474B28C39EA34C43A60A6D42CCE07427.ashxhttp://www.iom.edu/Global/News%20Announcements/~/media/474B28C39EA34C43A60A6D42CCE07427.ashxhttp://www.umm.edu/altmed/articles/vitamin-b3-000335.htmhttp://www.iom.edu/Global/News%20Announcements/~/media/C5CD2DD7840544979A549EC47E56A02B.ashxhttp://www.iom.edu/Global/News%20Announcements/~/media/C5CD2DD7840544979A549EC47E56A02B.ashxhttp://www.sciencelearn.org.nz/Contexts/Uniquely-Me/Science-Ideas-and-Concepts/Role-of-proteins-in-the-bodyhttp://www.sciencelearn.org.nz/Contexts/Uniquely-Me/Science-Ideas-and-Concepts/Role-of-proteins-in-the-body


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B6:

1. Main Function: There are over 100 enzyme reactions associated with this water soluble vitamin, but themain function of vitamin B6 is its role in protein metabolism.

2.

Result of chronic excess or deficiency: There are no chronic side effects of consuming excess amounts ofB6 in our diets, but with over excess through supplementation there have been sensory side effects such

as numbness as well as movement disability. Again there are no chronic symptoms with this vitamin

deficiency but with a deficiency it can result to confusion, depression, irritability, and mouth and tongue

sores.

3.

Resources:http://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/http://www.nlm.nih.gov/medlineplus/ency/article/002402.htm

Sodium:

1. Main Function: Sodiums main function is as a fluid outside of our cells which aid in daily functions suchas regulating blood pressure, proper muscle contraction and nerve transmission, helps gauge fluid

balance in our bodies and keeps calcium and other minerals soluble in our blood stream.

2. Result of chronic excess or deficiency: Chronic intake of sodium into our bloodstream can causehypertension, increased risk of cardiovascular disease, and stroke. A chronic deficiency of sodium can

lead to coma, vomiting, confusion, muscle weakness, seizures, and appetite loss. It is crucial to keep our

electrolytes, like sodium, in balance with our water intake to maintain healthy daily function. The

chronic increase or deficiency of either sodium, including other electrolytes, and water over a period of

time can have severe results.
http://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/http://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/http://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/http://www.nlm.nih.gov/medlineplus/ency/article/002402.htmhttp://www.nlm.nih.gov/medlineplus/ency/article/002402.htmhttp://www.nlm.nih.gov/medlineplus/ency/article/002402.htmhttp://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/


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3. Resources:http://www.stepuptotheplate.net/CEUs/Sodium.asphttp://www.iom.edu/Global/News%20Announcements/~/media/442A08B899F44DF9AAD083D861

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Deficiencies:

Water:

1. Main Function: Main function of water acts as a solvent to balance our daily functions in our body likeexcretion of waste products, and transportation of cells, minerals and nutrient components to vital

organs of our bodies.

2. Result of chronic excess or deficiency: Chronic excess of water can lead to hyponatremia which is mostlyassociated with physically active people due to the high consumption of water and not enough

electrolytes to balance it out. Hyponatremia can lead from muscle and tissue damage, to kidney failure,and lastly to heart failure resulting in death. A chronic deficiency of water is death and there are signs

associated with lack of water such as dehydration, dizziness and headaches.

3. 3 Food Sources of deficiency: Water, Watermelons and Soups.4. Resources:http://www.britannica.com/EBchecked/topic/422916/nutritional-disease/247977/Water-

deficiency-dehydrationw.iom.edu/Global/News Announcements/~/media/442A08B899F44DF9AAD083D86164C75B.ashx
http://www.stepuptotheplate.net/CEUs/Sodium.asphttp://www.stepuptotheplate.net/CEUs/Sodium.asphttp://www.stepuptotheplate.net/CEUs/Sodium.asphttp://www.iom.edu/Global/News%20Announcements/~/media/442A08B899F44DF9AAD083D86164C75B.ashxhttp://www.iom.edu/Global/News%20Announcements/~/media/442A08B899F44DF9AAD083D86164C75B.ashxhttp://www.iom.edu/Global/News%20Announcements/~/media/442A08B899F44DF9AAD083D86164C75B.ashxhttp://www.britannica.com/EBchecked/topic/422916/nutritional-disease/247977/Water-deficiency-dehydrationhttp://www.britannica.com/EBchecked/topic/422916/nutritional-disease/247977/Water-deficiency-dehydrationhttp://www.britannica.com/EBchecked/topic/422916/nutritional-disease/247977/Water-deficiency-dehydrationhttp://www.britannica.com/EBchecked/topic/422916/nutritional-disease/247977/Water-deficiency-dehydrationhttp://www.britannica.com/EBchecked/topic/422916/nutritional-disease/247977/Water-deficiency-dehydrationhttp://www.britannica.com/EBchecked/topic/422916/nutritional-disease/247977/Water-deficiency-dehydrationhttp://www.iom.edu/Global/News%20Announcements/~/media/442A08B899F44DF9AAD083D86164C75B.ashxhttp://www.iom.edu/Global/News%20Announcements/~/media/442A08B899F44DF9AAD083D86164C75B.ashxhttp://www.stepuptotheplate.net/CEUs/Sodium.asp


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Thiamin:

1. Main Function: Thiamin is a B vitamin also known as B1 and is the coenzyme used to breakdowncarbohydrates (CHO) and converts it into glucose for energy. Like all vitamin B Thiamin is labeled as an

anti-stressor.2. Result of chronic excess or deficiency: There are no chronic conditions associated with a chronic excess of

Thiamin according to the NIH DRI, but they do caution intake levels in general. As for chronic Thiamin

deficiency there has been a number of diseases attributed to this. For example Beriberi which is a strict

disease due to Thiamin deficiency and can be cured by a balanced diet. Another deficiency linked to

Thiamin include Wernicke-Korsakoffe Syndrome which is actually two diseases Wernicke and Korsakoffe,

both of which causes nerve damage and with higher intakes of Thiamin can improve this disease but rarely

improves the memory loss associated with Korsakoffe. Some other diseases linked to Thiamin deficient

are Cataracts, Alzheimers, and heart failure.

3. 3 Food Sources of deficiency: Enriched Whole Grains such as breads, cereals, and legumes4. Resources:http://www.umm.edu/altmed/articles/vitamin-b1-000333.htm

http://www.iom.edu/Global/News%20Announcements/~/media/474B28C39EA34C43A60A6D42CCE07427

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Folate:

1. Main Function: The main function of Folate is in the formation of red blood cells, protein metabolism,division of cells, and as well as prevention of neural tube defects and anencephaly in pregnant women.
http://www.umm.edu/altmed/articles/vitamin-b1-000333.htmhttp://www.umm.edu/altmed/articles/vitamin-b1-000333.htmhttp://www.umm.edu/altmed/articles/vitamin-b1-000333.htmhttp://www.iom.edu/Global/News%20Announcements/~/media/474B28C39EA34C43A60A6D42CCE07427.ashxhttp://www.iom.edu/Global/News%20Announcements/~/media/474B28C39EA34C43A60A6D42CCE07427.ashxhttp://www.iom.edu/Global/News%20Announcements/~/media/474B28C39EA34C43A60A6D42CCE07427.ashxhttp://www.iom.edu/Global/News%20Announcements/~/media/474B28C39EA34C43A60A6D42CCE07427.ashxhttp://www.iom.edu/Global/News%20Announcements/~/media/474B28C39EA34C43A60A6D42CCE07427.ashxhttp://www.umm.edu/altmed/articles/vitamin-b1-000333.htm


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2. Result of chronic excess or deficiency: This water-soluble vitamin does not have a chronic disorderassociated with excess amounts consumed. Though it is cautioned not to over-consume through

supplementation. Chronic deficiency of folate include celiac disease which is damage to the small

intestine, Crohns disease which is inflammation in the bowels, as well as symptoms of swollen tongue,

poor growth, mouth sores, gray hair, and fatigue.

3. 3 Sources of deficiency: Dark leafy greens, eggs, and strawberries.4. Resources:http://ohioline.osu.edu/hyg-fact/5000/5553.html

http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001394/

http://www.iom.edu/Global/News%20Announcements/~/media/474B28C39EA34C43A60A6D42CC

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Vitamin D:

1. Main Function: Vitamin D also known as Calciferol is used in our body system to absorb calcium andmaintain the serum of calcium and phosphorus concentrations in our body.

2. Result of chronic excess and deficiency: Chronic excess of vitamin D causes hypercalcemia, which causessymptoms such as nausea, constipation, flank pain, frequent thirst and frequent urination. Chronic

deficiency of Vitamin D can cause diseases such as rickets in children and osteomalacia in adults.

3. 3 Food Sources of deficiency: Cod liver oil, swordfish, and orange juice4. Resources:http://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

http://www.iom.edu/Global/News%20Announcements/~/media/474B28C39EA34C43A60A6D42CCE07427.ashx
http://ohioline.osu.edu/hyg-fact/5000/5553.htmlhttp://ohioline.osu.edu/hyg-fact/5000/5553.htmlhttp://ohioline.osu.edu/hyg-fact/5000/5553.htmlhttp://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001394/http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001394/http://www.iom.edu/Global/News%20Announcements/~/media/474B28C39EA34C43A60A6D42CCE07427.ashxhttp://www.iom.edu/Global/News%20Announcements/~/media/474B28C39EA34C43A60A6D42CCE07427.ashxhttp://www.iom.edu/Global/News%20Announcements/~/media/474B28C39EA34C43A60A6D42CCE07427.ashxhttp://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/http://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/http://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/http://www.iom.edu/Global/News%20Announcements/~/media/474B28C39EA34C43A60A6D42CCE07427.ashxhttp://www.iom.edu/Global/News%20Announcements/~/media/474B28C39EA34C43A60A6D42CCE07427.ashxhttp://www.iom.edu/Global/News%20Announcements/~/media/474B28C39EA34C43A60A6D42CCE07427.ashxhttp://www.iom.edu/Global/News%20Announcements/~/media/474B28C39EA34C43A60A6D42CCE07427.ashxhttp://www.iom.edu/Global/News%20Announcements/~/media/474B28C39EA34C43A60A6D42CCE07427.ashxhttp://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/http://www.iom.edu/Global/News%20Announcements/~/media/474B28C39EA34C43A60A6D42CCE07427.ashxhttp://www.iom.edu/Global/News%20Announcements/~/media/474B28C39EA34C43A60A6D42CCE07427.ashxhttp://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001394/http://ohioline.osu.edu/hyg-fact/5000/5553.html


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Vitamin A:

1. Main Function: Vitamin As main function is providing our body with new skin, hair, tissue and cellreproduction, as well as vision in dim light condition and immune functions.

2.Result of chronic excess and deficiency: Chronic excess of vitamin A leads to liver toxicity. While chronicdeficiency of vitamin A can lead to blindness, greater risk to infectious diseases, abnormal bone growth

and dry scaly skin due to abnormal epithelial cells.

3. 3 Food Sources of deficiency: Liver, carrots, and leafy greens.4. Resources:http://www.vivo.colostate.edu/hbooks/pathphys/misc_topics/vitamina.html


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Vitamin E:

1. Main Function: Vitamin Es main function is as an antioxidant to protect cells against free radicals weobtain from the sun.

2. Result of chronic excess and deficiency: When eating foods high in Vitamin E it is rare to obtain a diseaseor symptom of excess but when taking supplements there have been reports of increased bleeding and

even severe forms of bleeding in the brain known as hemorrhagic stroke. A chronic deficiency in

Vitamin E has been linked to certain diseases that deal with fat absorption such as Crohns disease and

cystic fibrosis.

3. 3 Food Sources of deficiency: safflower oil, almonds, and spinach.4. Resources:http://ods.od.nih.gov/factsheets/VitaminE-QuickFacts/
http://www.vivo.colostate.edu/hbooks/pathphys/misc_topics/vitamina.htmlhttp://www.vivo.colostate.edu/hbooks/pathphys/misc_topics/vitamina.htmlhttp://www.vivo.colostate.edu/hbooks/pathphys/misc_topics/vitamina.htmlhttp://www.iom.edu/Global/News%20Announcements/~/media/474B28C39EA34C43A60A6D42CCE07427.ashxhttp://www.iom.edu/Global/News%20Announcements/~/media/474B28C39EA34C43A60A6D42CCE07427.ashxhttp://www.iom.edu/Global/News%20Announcements/~/media/474B28C39EA34C43A60A6D42CCE07427.ashxhttp://ods.od.nih.gov/factsheets/VitaminE-QuickFacts/http://ods.od.nih.gov/factsheets/VitaminE-QuickFacts/http://ods.od.nih.gov/factsheets/VitaminE-QuickFacts/http://ods.od.nih.gov/factsheets/VitaminE-QuickFacts/http://www.iom.edu/Global/News%20Announcements/~/media/474B28C39EA34C43A60A6D42CCE07427.ashxhttp://www.iom.edu/Global/News%20Announcements/~/media/474B28C39EA34C43A60A6D42CCE07427.ashxhttp://www.vivo.colostate.edu/hbooks/pathphys/misc_topics/vitamina.html


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Calcium:

1. Main Function: Blood clotting, muscle contraction, nerve transmission, and bone and tooth formation2. Result of chronic excess and deficiency: Excess can result in kidney stones, hypercalcemia, milk alkali

syndrome, and renal insufficiency. While chronic deficiency overtime can result in osteopenia which is

low bone mass due to body attempt in the past to obtain calcium through bones, numbness and

tingling in fingers, and increased risk of osteoporosis and bone fractures.

3. 3 Food Sources of deficiency: milk, yogurt, and cheese.4. Resources:http://ods.od.nih.gov/factsheets/Calcium-QuickFacts/

http://www.iom.edu/Global/News%20Announcements/~/media/48FAAA2FD9E74D95BBDA2236E7

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Iron:

1. Main Function: Prevention of microcytic hypochromic anemia and is the main component in redblood cells.

2. Result of chronic excess and deficiency: An overabundance of Iron can cause gastrointestinal problemsand because we excrete little iron through our bodies, an overabundance can also cause vomiting. A

chronic deficiency in Iron can cause glossitis, which is the inflammation of the tongue, impaired social

and growth development during childhood, feeling tired and weak, and difficulty in maintaining a
http://www.iom.edu/Global/News%20Announcements/~/media/474B28C39EA34C43A60A6D42CCE07427.ashxhttp://www.iom.edu/Global/News%20Announcements/~/media/474B28C39EA34C43A60A6D42CCE07427.ashxhttp://www.iom.edu/Global/News%20Announcements/~/media/474B28C39EA34C43A60A6D42CCE07427.ashxhttp://ods.od.nih.gov/factsheets/Calcium-QuickFacts/http://ods.od.nih.gov/factsheets/Calcium-QuickFacts/http://ods.od.nih.gov/factsheets/Calcium-QuickFacts/http://www.iom.edu/Global/News%20Announcements/~/media/48FAAA2FD9E74D95BBDA2236E7387B49.ashxhttp://www.iom.edu/Global/News%20Announcements/~/media/48FAAA2FD9E74D95BBDA2236E7387B49.ashxhttp://www.iom.edu/Global/News%20Announcements/~/media/48FAAA2FD9E74D95BBDA2236E7387B49.ashxhttp://www.iom.edu/Global/News%20Announcements/~/media/48FAAA2FD9E74D95BBDA2236E7387B49.ashxhttp://www.iom.edu/Global/News%20Announcements/~/media/48FAAA2FD9E74D95BBDA2236E7387B49.ashxhttp://ods.od.nih.gov/factsheets/Calcium-QuickFacts/http://www.iom.edu/Global/News%20Announcements/~/media/474B28C39EA34C43A60A6D42CCE07427.ashxhttp://www.iom.edu/Global/News%20Announcements/~/media/474B28C39EA34C43A60A6D42CCE07427.ashx


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proper body temperature. Pregnant women, infants, teenage girls, people with renal failure, and people

with gastrointestinal problems who do not absorb iron as efficiently should take iron supplements.

3. 3 Food Sources of deficiency: Lentils, navy beans, and tofu.4. Resources:http://ods.od.nih.gov/factsheets/Iron-HealthProfessional/

http://www.iom.edu/Global/News%20Announcements/~/media/48FAAA2FD9E74D95BBDA2236E7

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Potassium:

1. Main Function: Potassium aids in maintain the fluid balance inside and outside of the cells as well as actsas a buffer zone to rising blood pressure when there is an increased intake of sodium.

2. Result of chronic excess and deficiency: Chronic symptom of intaking too much potassium throughfoods have not been identified but taking potassium through supplementation and overdosing on these

supplements have been linked to a condition called hyperkalemia, and increased risk of death in

individual with diabetes and kidney disease. Chronic deficiency of potassium has been linked to high

blood pressure, heart disease, arthritis, and digestive disorders.3. 3 Food Sources of deficiency: Bananas, avocados, and potatoes.4. Resources:http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/supplement-guide-

potassium

http://www.iom.edu/Global/News%20Announcements/~/media/442A08B899F44DF9AAD083D861

64C75B.ashx
http://ods.od.nih.gov/factsheets/Iron-HealthProfessional/http://ods.od.nih.gov/factsheets/Iron-HealthProfessional/http://ods.od.nih.gov/factsheets/Iron-HealthProfessional/http://www.iom.edu/Global/News%20Announcements/~/media/48FAAA2FD9E74D95BBDA2236E7387B49.ashxhttp://www.iom.edu/Global/News%20Announcements/~/media/48FAAA2FD9E74D95BBDA2236E7387B49.ashxhttp://www.iom.edu/Global/News%20Announcements/~/media/48FAAA2FD9E74D95BBDA2236E7387B49.ashxhttp://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/supplement-guide-potassiumhttp://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/supplement-guide-potassiumhttp://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/supplement-guide-potassiumhttp://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/supplement-guide-potassiumhttp://www.iom.edu/Global/News%20Announcements/~/media/442A08B899F44DF9AAD083D86164C75B.ashxhttp://www.iom.edu/Global/News%20Announcements/~/media/442A08B899F44DF9AAD083D86164C75B.ashxhttp://www.iom.edu/Global/News%20Announcements/~/media/442A08B899F44DF9AAD083D86164C75B.ashxhttp://www.iom.edu/Global/News%20Announcements/~/media/442A08B899F44DF9AAD083D86164C75B.ashxhttp://www.iom.edu/Global/News%20Announcements/~/media/442A08B899F44DF9AAD083D86164C75B.ashxhttp://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/supplement-guide-potassiumhttp://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/supplement-guide-potassiumhttp://www.iom.edu/Global/News%20Announcements/~/media/48FAAA2FD9E74D95BBDA2236E7387B49.ashxhttp://www.iom.edu/Global/News%20Announcements/~/media/48FAAA2FD9E74D95BBDA2236E7387B49.ashxhttp://ods.od.nih.gov/factsheets/Iron-HealthProfessional/


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MY PERFECT

PLAN ANALYSIS


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PERFECT PLAN ANALYSIS

NUTRIENT Unit

DRI GOALS

WB1 3-day

Analysis WB4 3-day WB1 vs WB4

RDA/AI UL

Intake

Intake

vs. Goal(%) Intake

Intake vs.Goal (%) Intake Intake vs. Goal (%)

A B C DE=(A-

C) F=(B-D)

Deficient120%

Forgivableexcessive Overcame excess

Water L 2.7 n/a 1.65 61 2.32 86 -0.67 -25

Kcals Kcals 2065 n/a 2100.55 102 1650.74 80 449.81 22

MACRONUTRIENTS

PROTEIN g 50.8 n/a 76.67 151 79.32 156 -2.65 -5

CHO g 325 n/a 302.96 93 225.02 69 77.94 24

Fiber g 50 n/a 22.26 89 23.1 92 -0.84 -3

LIPIDS g 77 n/a 69.51 89 53.62 67 15.89 22

Saturated g 20 n/a 18.42 92 11.29 56 7.13 36

EFA: n-6 g 12 n/a 10.49 87 12.59 105 -2.1 -18

EFA: n-3 g 1.1 n/a 0.98 89 1.13 103 -0.15 -14

VITAMINS

Thiamin mg 1.1 n/a 0.79 72 1.18 107 -0.39 -35Riboflavin mg 1.1 n/a 1 91 2.25 204 -1.25 -113

Niacin mg 14 35 20 143 29.41 210 -9.41 -67

B6 mg 1.3 100 2.21 170 3.07 236 -0.86 -66

B12 mcg 2.4 n/a 2.01 84 7.73 322 -5.72 -238

Folate mcg 400 1000 300.07 75 594.13 149 -294.06 -74

Vitamin C mg 75 2000 73.6 98 193.53 258 -119.93 -160

Vitamin D mcg 15 15 0.19 1 9.86 66 -9.67 -65Vitamin A(RAE) mcg 700 2800 122.12 17 1009.46 144 -887.34 -127

Vitamin E mcg 15 1000 7.45 50 14.31 95 -6.86 -45

MINERALS


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Deficiency Nutrients I Overcame

Water- FromWB1 I had a water deficiency of approximately 19%. Looking back at this I noticed that all I

really drank was a cup of water at each meal. I was able to overcome this deficiency by intaking water during

non-meal hours. For example I would intake water during snack time because technically we drink water all

throughout the day so in order to increase it, I had to accurately record down what I feel like is a plausible

amount of water to intake. In doing this, I reached my goal at 86% for my WB4!

Thiamin-My Thiamin level in WB1 was 72%, which is below my acceptable range for thiamin and at first I

had no idea what I would eat to increase this vitamin because I have never thought about thiamin as being a

vital nutrient in our bodies. I actually was able to increase my thiamin with one of my superfoods, fish!

Interestingly enough fish was my first thought of superfood and I realized that with each serving of fish, which

for me is 3 oz. I was able to increase my thiamin level by 0.15. Using this idea I ate fish numerous times in

different quantities as well as using soymilk which also contain large amounts of thiamin to increase my intake

to acceptable range. In WB4 my intake level of thiamin had increased to 107%.

Calcium mg 1000 2500 698.21 70 1143.71 114 -445.5 -44

Iron mg 18 45 12.69 70 14.44 80 -1.75 -10

Magnesium mg 310 350 264.24 85 357.71 115 -93.47 -30

Potassium mg 4700 n/a 1763.27 38 3394.67 72 -1631.4 -34

Zinc mg 8 40 6.45 81 12.63 158 -6.18 -77

Sodium mg 1500 2300 2987.76 199 1839.43 123 1148.33 76


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Folate-My folate increase was due to my picking of folate dense foods such as bananas, spinach and adding a

bowl of fortified General Mills Cheerios cereal in opposition to the Dominos pizza and Starbucks that I

previously had in my WB1. The scary part is that most foods that I had in my WB1 had almost no adequate

amounts of folate. The most folate dense food I had in my WB1 was one serving of rice with 194.7mcg whilemy one serving of General Mills Cheerios cereal had 460.32mcg of folate. I was able to increase my folate

deficiency from 75% of my daily intake goal to an overage of 149% of my daily intake goal.

Vitamin A-My vitamin A intake increased significantly due to my intake in WB4 of kale, carrots, and

spinach. Kale especially surprised me because I knew that there was some significance in eating kale throughword of mouth that it was nutrient dense and overall a good source of greens. What I found out was that by

only adding 1.5 cups of kale to a salad in place of a Subway tuna sandwich from my WB1, my vitamin A source

went up so much I did not believe I was looking at the right number. My kale salad alone with no additives had

772.84mcg of vitamin A! Using carrots and spinach in addition to my other meals also increased my vitamin A

intake and by the end of WB4, my vitamin A intake went from 63%, which was the lowest deficiency I

overcame, to an overage of 144%.

Vitamin E-Vitamin E was another hard deficiency for me to understand because I did not know where or

what vitamin E was until I looked into my WB1 and found out where I was getting most of my vitamin E

from. By doing some research on the items that contained the most vitamin E I decided to make my WB4something I enjoy eating as well as something nutrient dense in vitamin E. That is why I chose to use almonds,


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safflower oil, and peanut butter. Peanut butter was something I already had in WB1 but incorporated into WB4

because it is something that I love and realize that I can eat sparingly. I chose safflower oil to cook with instead

of vegetable oil to cook my fish with in WB4 and I inputted almonds as a snack because its nutrient dense,

filling, and can be eaten quickly and easily. By the end of WB4 my vitamin E went from a 50% deficiency to a

95% range.

Calcium-For calcium I always knew my intake was not adequate enough. Through my WB1 I was honestly

shocked that I had consumed approximately 70% of my daily needs. Although this was a good thing to find

out, I also realized that it was still deficient. In order to increase my calcium I had to incorporate something

different. So in WB4 I incorporated cheese. Cheese alone increased my intake of calcium along with my other

nutrient dense foods mentioned above to an averaged percentage of 114 which exceeded my original thought

on the outcome of this mineral.

Iron-My last nutrient I was deficient with is Iron. Normally I feel like I intake large amounts of iron so in

doing my WB1 I was not too worried. I realized that not being worried led me to being deficient. My

percentage of intake vs. goal was at 70% which, unlike my calcium, I was not too thrilled about. In order to

increase Iron in my WB4 just added enriched bread as my main source. There were other foods that provided

minor iron sources as well. With the combination of my many low iron sources and enriched bread, my iron

intake vs. goal went up to my 80%. This is border lining my goal range but I know that I can also add whole

egg and more beans to my daily diet, while enjoying my food.


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What I have done

From WB1 to WB4, I have made significant dietary changes to meet my DRI goals in areas that were

deficient. From WB1, I was deficient in a multitude of nutrients including water, thiamin, folate, vitamin D,

vitamin A, vitamin E, calcium, iron, and potassium. I overcame all but two of my deficiencies in WB4. Though

I did not overcome the two deficiencies which are vitamin D and potassium, I have significantly raised the

percentage of my daily intake. Vitamin D has been raised from 1% to 66% and Potassium rose from 38% to 72%.

To achieve my goals in food nutrition intake I incorporated whole foods like blueberries, bananas, almonds,

carrots, broccoli, and avocado into my diet. The reason that I chose whole foods such as those is due to the

fact that whole foods contain nutrient sources that are lacked in processed foods. For example, something as

simple as replacing Chex Mix snack with less than a of cup of almonds to my WB4 increased my thiamin

deficiency by approximately 2%. An overage that is hard to contain is sodium. According to D.A.S.H., a plan

that is authored by the U.S. department of health and human service, the National Institutes of Health, and

the National Heart, Lung, and Blood Institute, to significantly lower hypertension a healthy individual should

try to consume 1500-2300 milligrams of sodium per day. My intake level for sodium is 1500mg/day and in

WB1, I consumed approximately 2988mg which is twice as much as my intake level and over my upper

tolerable limit which is stationed at 2300. Looking at my WB4 I have decreased my sodium level to

approximately 1840mg but I can do better. My fish that I included in my WB4, though high in protein, also

has a high amount of sodium at 867mg for the serving I ate. In order to reduce it but still retain a good

protein level I will cut down my fish from 3 oz. to 1.5 oz. which will reduce my sodium level to half of the


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original. D.A.S.H. also includes 3 minerals that have a recommended level of intake which are: Calcium:

1250mg, Potassium: 4700mg, and Magnesium: 500mg. The top levels of the 3 minerals above, in my foods,

from my WB4 are milk for calcium, banana for potassium, and lastly peanut butter for magnesium.


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25/55

SUPER FOODS MEAL PLAN USAGE

1 2 3 4 5 6 7 8 9 10

List Super Food Fish BlueberriesDry

RoastedAlmonds

Bananas Carrots Avocado Broccoli Tofu CornTortilla

Hummus

Portion Size3

ounces5.11

ounces 0.25 cup1 med.Banana 1 cup

quarter

of theavocado

5.5ounces

1.5ounces

1

mediumround

half an 8oz. cup

DAY 1

Breakfast 0.5 1.0Lunch 0.2 1.0Dinner 1.0 0.5Snack 1 0.5

Snack 2DAY 2

Breakfast 1.0Lunch 1.0 2.0Dinner 1.0 0.7Snack 1 2.0 1.0Snack 2

DAY 3

Breakfast 1.0

LunchDinner

Snack 1

Snack 2

Total Used 2.0 1.0 0.2 4.0 0.5 1.0 0.7 2.0 2.0 1.0

SUPER FOODS NUTRITION PROFILE


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SUPER FOODS NUTRITION PROFILE

1 2 3 4 5 6 7 8 9 10

List Super Food Fish BlueberriesDry

Roasted

Almonds

Bananas Carrots Avocado Broccoli TofuCorn

TortillaHummus

Portion Size 3 oz. 5.11 oz. 0.25 cup1 med.Banana 1 cup 1/4 ea. 5.5 oz. 1.5 oz. 1 ea. 4 oz.

NUTRIENT Unit

QUANTITY

Good Excellent

Water L 0.27 0.54 0.06 0.12 0 0.09 0.11 0.02 0.14 0.04 0.01 0.08

Kcals Skip

MACRONUTRIENTSPROTEIN g 5.08 10.16 20.81 1.07 7.27 1.29 1.13 0.58 3.71 2.79 1.37 5.98

CHO g 32.5 65 0 21.01 7.31 26.95 11.69 2.54 11.2 0.77 10.17 24.75

Fiber g 2.5 5 0 3.48 3.76 3.07 3.42 2 5.15 0.09 1.51 4.92

LIPIDS Skip

Saturated Skip

EFA: n-6 g 1.2 2.4 0.3 0.13 4.48 0.05 0.14 0.49 0.08 0.78 0.33 2.5

EFA: n-3 g 0.11 0.22 0.2 0.08 0 0.03 0 0.04 0.19 0.1 0.01 0.09

VITAMINS

Thiamin mg 0.11 0.22 0.15 0.05 0.03 0.04 0.08 0.02 0.01 0 0.02 0.11

Riboflavin mg 0.11 0.22 0.13 0.06 0.33 0.09 0.07 0.04 0.19 0 0.02 0.06

Niacin mg 1.4 2.8 3.27 0.61 1.23 0.78 1.2 0.56 0.86 0.23 0.36 0.49

B6 mg 0.13 0.26 0.29 0.08 0.04 0.43 0.17 0.08 0.31 0 0.05 0.49

B12 mcg 0.24 0.48 0.82 0 0 0 0 0 0 0 0 0

Folate mcg 40 80 14.46 8.7 18.28 23.6 23.18 26.17 168.48 18.71 1.2 72.57

Vitamin C mg 7.5 15 0 14.06 0 10.27 7.2 2.59 101.24 0.09 0 9.72


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Super Foods Profile:

Bananas-

My bananas were used four times throughout my Perfect 3-Day Plan, at one portion size per serving. My

portion size being 1 medium banana.

This super food at a portion size of 1 medium banana was not rated excellent in anything but the good

components of this portion serving of banana is Fiber, Vitamin B6, Vitamin C, and Magnesium.

The reason I chose for this as my super food is because going into picking super foods, I remembered

from past experience that bananas were good for cramps and give you 20 minutes of energy. After

picking this food and learning more about vitamins and minerals, I now know the reason for cramp

relief is electrolytes. The mineral magnesium is abundant in a banana, more so than potassium in this

portion size which I did not know previously.

Vitamin D g 1.5 3 0 0 0 0 0 0 0 0 0 0

Vitamin A (RAE) mcg 70 140 33.17 4.35 0 3.54 1018.7 2.06 120.12 0 0 0

MINERALS

Calcium mg 100 200 28.07 8.7 92.11 5.9 40.26 3.82 62.4 47.2 19.44 60.27

Iron mg 1.8 3.6 0.4 0.41 1.32 0.31 0.37 0.18 1.05 0.47 0.3 1.92Magnesium mg 31 62 35.72 8.7 96.94 31.86 14.64 8.53 32.76 11.48 17.28 35.67

Potassium mg 470 940 345.3 111.65 245.64 0.18 390.4 149.11 457.08 51.03 44.64 212.79

Zinc mg 0.8 1.6 1.08 0.23 1.14 0.18 0.29 0.2 0.7 0.27 0.31 1.34

Sodium mg Skip


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White Fish-

My white fish was used two times throughout my Perfect 3-Day Plan, at one portion size per serving. My

portion size being 3 ounces.

My portion size at 3 ounces was rated excellent in many areas including, Protein, Niacin, Vitamin B6,

and Vitamin B12. It was rated good in Riboflavin, Magnesium, and Zinc.

The reason I chose white fish as my super foods is because I grew up eating mostly fish in my culture and

family. Fish was like our chicken. I always assumed fish was good for you but honestly did not know

why. After doing my nutrition profile, I am very happy I picked fish because it is my super food with the

most excellent and good source of nutrients tied with my broccoli portion.

Blueberries-

My blueberries was used twice throughout my Perfect 3-Day Plan, at half a portion size per serving. My

portion size being 5.11 oz.

My portion size at 5.11 ounces is good source of Fiber, and Vitamin C.

The reason I chose blueberries is because I remembered that blueberries were a good source of

antioxidants. I learned that blueberries are also a low glycemic fruit and aid in losing body weight.

Dry Roasted Almonds-

My dry roasted almonds was used once in my Perfect 3-Day Plan, at 0.2 cups. Whole my initial portion

size is 0.25 cups.


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My portion size at 0.25 cups is a good source in the amount of Protein, Fiber, and Zinc and underexcellent source in the nutrients of Essential Fatty Acid N-6, Riboflavin, and Magnesium.

The reason I chose dry roasted almonds is because I remember eating almond ice cream one time

thinking it was healthier than eating regular chocolate ice cream because I learned that almonds had

EFAs that were good for your body. Of course my ice cream hypothesis is wrong but I did end up liking

almonds and chose it and learned that they are not classified as nuts but legumes and help with lowering

bad cholesterol and are energy filled and packed with less allergens.

Carrots-

My carrots was used once in my Perfect 3-Day Plan, I used a cup while my portion size was 1 cup.My portion size at 1 cup is a good source of Fiber, and Vitamin B6, and excellent in Vitamin A.

The reason I chose carrots is because I have very stressed out eyes and one thing that is engrained in my

brain is that carrots are good for the eyes. I found out through my wellness book process and class that

carrots are not only a good for the eyes but they are also high in beta-carotene, which is where the

orange color comes from, and can help prevent against lung cancer. Carrots are also a good at reducingchances of stroke.

Avocado-

My avocado was used once in my Perfect 3-Day Plan, each which means of a whole avocado and

my serving and portion size was each.


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My portion size at of the avocado is actually not under any good or excellent source because of theportion amount I decided to do for this super food. Although it is not good or excellent by the portion

size, if I increased the portion to of the avocado I would increase my Fiber to a good source.

I chose avocado because I thought it was interesting that avocado is actually a fruit. General fruits that

we think about are apples and berries. We think of non-citrus and citrus fruits but I never considered

avocado to be a fruit because its not sweet or bitter, it was more like a condiment or side to a taco. By

researching avocados I have found that avocados are an excellent source of potassium and fiber. Also

avocados are very versatile and can be used from dessert to main course dishes.

Broccoli-

My broccoli was used once at 0.7 of one portion. My portion is at 5.5 oz. The reason I did 0.7 is because

I ate 0.5 cups of broccoli in my serving and converting cups to ounces is equivalent to 4 ounces. So

because I did not eat a full 1 serving, I calculated it to 0.7 of a portion.

My portion size for broccoli is at 5.5 ounces is a good source of Essential Fatty Acids N-3, Riboflavin,

Vitamin A, and Magnesium and an excellent source of Fiber, Vitamin B-6, Folate, and Vitamin C.I chose broccoli because it has always been my favorite vegetable since I was little. When I was young I

would for some reason always have trouble swallowing vegetables but was able to swallow down

broccoli. The way I grew up with it and the way it was cooked were delicious and I have grown to fall in

love with this vegetable. This vegetable contains chemicals that fight cancer according to the U.S.

Department of Health and Human Services athttp://www.hhs.gov/news/healthbeat/2009/01/20090115a.html, they have discovered a chemical
http://www.hhs.gov/news/healthbeat/2009/01/20090115a.htmlhttp://www.hhs.gov/news/healthbeat/2009/01/20090115a.htmlhttp://www.hhs.gov/news/healthbeat/2009/01/20090115a.html


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called sulforaphane that interferes with breast cancer cell division. This is another plus to eat broccoli

besides the amount of good and excellent sources of nutrients it is packed with.

Tofu-

My tofu was used once in my Perfect 3-Day Plan, at 1.5 ounces portions. I had two portions of it oncethroughout my Perfect 3-Day Plan. In all, I ate 3 ounces in one sitting.

My portion size for tofu is at 1.5 ounces and like my avocado was not labeled under good or excellent in

any category for my portion size.

The reason I chose tofu is because at the point of choosing I was going for month without eating red

meat and any land animals and I felt like this would be a good source of protein besides the fish. What Ifound out is that tofu although not necessarily considered good or excellent in my nutrition profile, it

would be excellent in calcium, iron and b-vitamins.

Corn Tortilla-

My corn tortilla was used once in my Perfect 3-Day Plan, at 1 each, meaning 1 corn tortilla for my

portion size and I ate two corn tortillas in one serving.

My portion size for corn tortilla is at 1 each and like my avocado and tofu was not labeled under good or

excellent in any category for my portion size.

The reason I chose corn tortilla is because I like the taste of corn tortillas over flour and I simply did not

want to pick bread. Corn tortilla was the next choice and although it is not generally nutrient dense, I

kept this because I love corn tortilla and I always have a hard time between choosing flour and corn. By


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comparing corn and flour I chose corn because calorie wise, 1 corn tortilla is about 70 calories while

flour is at 150 calories. Also corn tortilla has 1 grams of fat while flour has 3.5 grams of fat.

Hummus-

My hummus was used once during my Perfect 3-Day Plan, at 4 ounces and I had once serving at 4ounces.

My portion size for hummus is at 4 ounces and labeled as a good source in Protein, Fiber, Thiamin,

Folate, Vitamin C, Iron, Magnesium, and Zinc. My 4 ounce of hummus was also labeled under an

excellent source of Essential Fatty Acid N-6, and Vitamin B6.

Hummus is my favorite snack food because it is savory and goes well with any type of bread or cracker Iput it on. Hummus is nutrient dense as well being a comfort eating replacement for me because of the

flavor it has. Hummus is made of chickpeas and is very versatile.


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FROM

TO


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Pistachio

My number one superfood which I thought was a nut is actually not! Pistachios are not botanicallyspeaking, true nuts. True nuts are hard-shelled pods that contain the fruit and the seed where the shell doesnot split to release the seed. Examples of true nuts are hazelnuts and acorns, while pistachios, almonds, walnuts,

and pecans are known as drupaceous drupes nuts. Pistachios did not become a commodity in the UnitedStates until around the 1960s. It started in 1929 with an American botanist, William E. Whitehouse whotraveled to Persia and collected about 20lbs of individually selected nuts within a year. When he came back tothe America, he planted test plots and waited. It takes about 10 years for a pistachio tree to mature. After thelong wait, only one nut proved useful. Whitehouse named the tree where he found the nut at, Kerman.Scientists then later strengthened the nut to a heartier rootstock and it was not until the 1960s when theAmerican pistachio industry finally emerged. The crop spread throughout Central California, Arizona, andNew Mexico. The American Pistachio Growers (APG), formerly known as The Western Pistachio Associationstarted in the 1970s and have been growing steadily. Unlike other federally mandated commodity programs,APG is completely voluntary. In order for other farmers to get the financial means to maintain healthy growthof the trees, the farmers formulated the California Pistachio Commission (CPC) in 1981 to get a voice inWashington, DC. Even though the CPC and APG are associated, because APG is entirely voluntary, they werenot limited to restrictions by Congress. Thus, the APG made a decision in July of 2011 to expand tointernational markets. The APG harvesting is fairly simple; it starts when the hulls of the drupes are loose. Ittakes place during late August and early October when the pistachios are matured. They are shaken off the

trees and the drupes fall onto a mechanical canvas. Any drupes that fall on the ground that are not harvestedare made into compost. After that they are then transferred to a holding bin, which is then transferred to atrailer truck that takes the drupes for processing. After the trailer goes into the processing plant, workers pickout leaves and twigs. The pistachio is then placed in a huller that removes the tough husk of the pistachio. It isthen transferred by machinery to a vat of water where blank immature shells will float and the fleshy seed willsink. Blank shells will become compost. The fleshy seed will then be taken to a dryer where their moisture levelwill be taken down to 7% to preserve freshness. After that, to store the pistachios, they are transferred to siloswhere moisture level is taken down even more and stored until roasting time. I picked pistachios as my

number one superfood because a 1 ounce serving, which is about 46 pistachios, contain approximately 6 gramsof protein, less than 2 grams of saturated fats, no trans fat, as much potassium as half a banana, 3 grams of


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fiber, 3 grams of sodium (unsalted), and only 160 calories. Pistachios also have been known to have nocholesterol but have been shown to lower bad cholesterol and increase good cholesterol. They are a goodsource of weight management and are known to contain numerous vitamins and minerals including vitaminB6, copper, thiamin, phosphorus, and manganese. They also have more antioxidant power than 100 grams ofblueberries, blackberries, and garlic. At the market, pistachios are priced at around 3-6 dollars for a 10 ounce

bag. This is pretty pricey for me, but when you think about the health benefits and how you eat them as asnack, compared to a bag of chips, this is fairly cheap. Overall, this superfood, pistachios, is worth its price,especially since it takes roughly 10 years for this drupe to get to your table.


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The RECIPE


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Chocolate Bark with Pistachios & Dried

Cherries

From EatingWell: Fall 2003

40 minutes

1 hour

Diabetes appropriate|Low carbohydrate|Gluten free|

3/4 cup roasted, shelled pistachios, (3 ounces), coarsely chopped 3/4 cup dried cherries, or dried cranberries 1 teaspoon freshly grated orange zest 24 ounces bittersweet chocolate, finely chopped, divided

1. Line the bottom and sides of a jelly-roll pan or baking sheet with foil. (Take care to avoid wrinkles.) Tosspistachios with cherries (or cranberries) in a medium bowl. Divide the mixture in half; stir orange zestinto 1 portion.

2. Melt 18 ounces chocolate in a double boiler over hot water. (Alternatively, microwave on low in 30-second bursts.) Stir often with a rubber spatula so it melts evenly.
http://www.eatingwell.com/category/publication/magazine/fall_2003http://www.eatingwell.com/category/publication/magazine/fall_2003http://www.eatingwell.com/category/health_diet_considerations/diabetes_appropriatehttp://www.eatingwell.com/category/health_diet_considerations/diabetes_appropriatehttp://www.eatingwell.com/category/health_diet_considerations/low_carbohydratehttp://www.eatingwell.com/category/health_diet_considerations/low_carbohydratehttp://www.eatingwell.com/category/health_diet_considerations/low_carbohydratehttp://www.eatingwell.com/category/health_diet_considerations/gluten_freehttp://www.eatingwell.com/category/health_diet_considerations/gluten_freehttp://www.eatingwell.com/category/health_diet_considerations/gluten_freehttp://www.eatingwell.com/category/health_diet_considerations/gluten_freehttp://www.eatingwell.com/category/health_diet_considerations/low_carbohydratehttp://www.eatingwell.com/category/health_diet_considerations/diabetes_appropriatehttp://www.eatingwell.com/category/publication/magazine/fall_2003


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3. Remove the top pan and wipe dry (or remove the bowl from the microwave). Stir in the remaining 6ounces chocolate, in 2 additions, until thoroughly melted and smooth.

4.Add the pistachio mixture containing the orange zest to the chocolate; stir to mix well. Workingquickly, scrape the chocolate onto the prepared pan, spreading it to an even 1/4-inch thickness with arubber spatula. Sprinkle the remaining pistachio mixture on top; gently press it into the chocolate with

your fingertips. Refrigerate, uncovered, just until set, about 20 minutes.5. Invert the pan onto a large cutting board. Remove the pan and peel off the foil. Using the tip of a sharpknife, score the chocolate lengthwise with 6 parallel lines. Break bark along the score lines. Break thestrips of bark into 2- to 3-inch chunks.

: Store in an airtight container in the refrigerator for up to 2 weeks.

79 calories; 5 g fat ( 2 g sat , 0 g mono ); 0 mg cholesterol; 11 g carbohydrates; 1 g protein; 2 g fiber;0 mg sodium; 26 mg potassium.

1

1/2 fruit, 1 fat


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MY PLATE


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My Plate Analysis

: In comparison of the My Plate versus the DRI goal percentages that were presented in the process of

my wellness book, I have realized that although I have met the DRI goal percentages for my physical stature, I

have not exactly met the goals directed by the My Plate. By examining both aspects of my wellness book, Ihave come to the conclusion that my DRI goals should be met by foods that pertain to the My Plate analysis

because if I met both goals in a balanced diet, I would be consuming more nutrient dense meals.

According to My Plate, I consumed 3.9oz of grains which is 3.1oz less than my goal and My Plate convertedthis to a percentage intake of 56.4.

The quality of the My Plate vs. DRI goals is well written and thought out in my opinion for grains because

although I was intaking enough good grains, I did not take into consideration what else I could incorporate

that would be considered great grains. In other words the main food that I saw that would be apparent in my

mind was whole grain bread. Although this is good, I feel like by getting together other foods with wholegrains such as, brown rice, toasted nuts, and whole wheat pasta, I would be increasing the amount of good

grains and essential be gaining great grains. The addition of more grains,

which is what is asked of me by My Plate, would reduce my tendency for heart disease, constipation, neural

tube defects of my child due to folate fortification, and of course obesity.


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My consumption of vegetables was a bit of a shock to me because it was relatively low for what I had

previously assumed when I incorporated vegetables into my Perfect 3-Day. In My Plate, my target is at 3 cups

and sadly I only had an intake of 1.3 cups which is 43.1% of My Plate goal.

I know that vegetables are a big factor in health; the problem is getting enough sources of it. Going into my

Perfect 3-Day I did not have a big idea of how much vegetable intake is enough. Coming out to finish this

portion I realize that you can really never have too many vegetables, unless you are constantly eating and over

intoxicate your body with vitamins. My conclusion of this portion of My Plate vs. DRI goals is, again, good.

Good because vegetables are so nutrient dense and provide many health benefits including lower your blood

pressure, lowering your risk of heart disease, as well as developing kidney stones. The amount of vitamin like

potassium is great in vegetables, and in overall aspects, pertain to my DRI Goal and My Plate goal efficiently. I

would definitely agree to My Plate in the vegetable category while maintaining goals set by My Plate.

Fruits is a good food group for me because I love sweets and fruits is a good way of getting my appetite for

sweets satisfied while providing me with a healthy range of vitamins that help fight free radicals. My Plate goal

is at 2 cups. I consumed within my Perfect 3-Day, 2.5 cups which is 125% of my My Plate goal.

Fruits I believe I had a good balance with in comparison of DRI goals versus My Plate. Not only did I go above

my goal limit from My Plate after I purposely obtained a certain percentage from DRI goal from the Perfect 3-

Day, I feel like I did consume an adequate amount of fruits and would like to say that fruits aid in lowering


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cholesterol, staying fuller longer due its fibrous content, and has doses of vitamin C which help in restoring

body tissues, cuts, and wounds. Due to the high amounts of good outcomes from fruit I am happy to say that

the DRI goal matched how much fruit I thought I had consumed and My Plate matched that.

Dairy is another low for me because for some reason it is hard for me to come up with proper diary dietary

needs. My dairy goal for My Plate is stated at 3 cups and I had a total of 1.5 cups which is 50% of what my

targeted goal should be.

Dairy also matched what I perceived it to be in my DRI goals with comparison with My Plate. I feel that My

Plate and my DRI goals are linked perfectly because in my Perfect 3-Day Plan, I went in with no indication of

what was an excellent source of dairy besides milk and milk products, like American cheese. Dairy intake is

important to me because I have weak bones and I know that intaking dairy could potentially increase my bone

mass. According towww.choosemyplate.gov, I could increase my bone mass by taking in 3 cups of dairy a day.

Like my Grains category, coming into comparing My Plate versus DRI Goals, I could not think of many dairy

products besides cheese, milk and yogurt. Looking on the My Plate website I found many other milk products.

This might sound dumb, but I did not even think about pudding as being a milk product. It was just a dessert

snack before this. Another common but overlooked product for me is cottage cheese. My mind did not

process dairy products as anything other than the obvious products. To find out the possibilities of dairy

products was a good thing for me because I have improved my dairy intake by buying different flavors of

yogurt, cottage cheese cups and flavored milk.
http://www.choosemyplate.gov/http://www.choosemyplate.gov/http://www.choosemyplate.gov/http://www.choosemyplate.gov/


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:

Protein rich foods are an overabundance for me. My Plate goals had me set at a solid 6 oz. and I over ate my

protein and my actual outcome was 9.8 oz which is 162.6% of my My Plate goal.

Protein was not a problem for me because the most common source of protein that most people think of is

meat. I love eating fish and chicken, so protein foods is not a problematic category for me. The DRI goals in

comparison with My Plate felt good. The percentages from each goal range, matched each other pretty well.

My Plate was set at 162.6% while my DRI goal was at 156%. Both of which are close enough to dictate that I did

over-consume my protein goals. Protein is so important in the building of our body. It aids in basically

everything, internally, we do. For example it helps build blood, muscles, skin, cartilage and even aids, with the

help of zinc found in protein, immune system and biochemical reactions in our bodies. Overall, the averages

between DRI goals and My Plate, for protein foods, are excellent.

For my empty calories I am very happy that I am within range although it could be lessened especially when

compared to my nutrient dense categories that I did not meet the goals for. My empty caloric goal for My

Plate is at 290.0 and my actual intake is 243 which is 83.8% of my goal.

Im pretty happy with my empty calories category because I felt like I did my best to control how much empty

calories I was consuming for the Perfect 3-Day Plan. What I could do with my empty calories is cut back on


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certain foods such as drinking flavored drinks like chocolate milk. I could replace that serving with a cup of chai

tea with non-fat milk instead.

:

Overall, I do believe that My Plate is a user friendly device that many people can access and use. All I need to

do is go ontowww.choosemyplate.govand all the tools are there for success in starting to eat healthy foods.

All that is left is self-motivation. That website has super trackers that people can download to start tracking

what they are eating, as well as information on the categories of My Plate and why these categories are vital to

a healthy lifestyle. They even have a Body Mass Index calculator, an Empty Calories Chart, foods to avoid, what

physical activity is needed to maintain balanced lifestyle and weight management help. I would say that My

Plate is an excellent source for people to access and should be urged in our education system as something that

is recommended as vital to surviving in a society full of fallacies from marketing agencies.
http://www.choosemyplate.gov/http://www.choosemyplate.gov/http://www.choosemyplate.gov/http://www.choosemyplate.gov/


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WATER...


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Why Water?

The role of water in our lives is so prevalent because the human body is composed of roughly 2/3 water.

That is a HUGE amount! People should be holding onto this thought as we consume sugary drinks. We are

comprised of a large volume of water and to think that the other 30-40% of our bodies holds our internal

organs is amazing. When choosing what to drink the question that pops into my mind is, why would you want

to drown your organs with sugar soaked beverages that give you an acceptable rush then crashes you a couple

hours later? Instead, choose water! Water is essential to living, more essential that food is to the human body.

According to the Center of Disease Controls article, Rethink Your Drink,

http://www.cdc.gov/healthyweight/healthy_eating/drinks.html, we consume more calorie packed beverages

than we think. When thinking in terms of weight loss, most people will only think about their intake of solid

foods having a calorie impact on their weight loss goals. What we need to take into consideration is the jarring

amount of calories that can be contained in one single beverage. This article provides a chart showing the

amount of calories you intake throughout a day compared to what you could replace that calorie packed drink

with, that is comparable to what you desire. For example, instead of a 20 oz. non-diet cola at lunchtime, you

could replace it with water or diet cola. The difference is 227 calories. Granted some diet sodas will still contain

a small amount of calories even when it is not specifically stated. The end of the chart shows how much calories

we could potentially be intaking, the regular drinking habit is 796 calories, while the optional side is 125-155

calories. To maintain a healthy body weight it is important to choose the optional liquids to consume. Rethink

Your Drink also provides other healthier tasty alternatives, like carbonated water with a splash of 100% juice,
http://www.cdc.gov/healthyweight/healthy_eating/drinks.htmlhttp://www.cdc.gov/healthyweight/healthy_eating/drinks.htmlhttp://www.cdc.gov/healthyweight/healthy_eating/drinks.html


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and adding fruits to sparkling water! We should be drinking water during meals and between meals because

water helps us maintain daily bodily functions. On

http://www.nlm.nih.gov/medlineplus/ency/article/002471.htm, there is a short article entitled simply, Water

in Diet. This article talks about the benefits of drinking water. Water is vital to maintaining daily functions as

noted in Water in Diet, we need water to lubricate our joints, relieve constipation, and especially important to

me, regulating our body temperature. I find this portion very significant because humans are mammals and we

maintain an internal temperature that if disrupted, even by a few degrees, can cause disruptive physical effects

in our daily lives. The importance of retaining this water is essential, that is why drinking water is the best liquid

you can put into your diet. Caffeinated drinks such as coffee, tea, and sodas can have a diuretic affect which

cause our body to release liquids instead of maintaining it. Alcohol can also have the same effect as coffees and

teas. Drinking water as a daily habit can improve overall health; it helps in replenishing dry skin, reducing risk

of obesity by reducing calories because water fills us up more, cleansing our body of harmful toxins, as well as

helping our organs absorb nutrients. In my Perfect 3-Day Plan, I included not only water, but juice as well. The

reason I did so was because 100% cranberry juice, although very high in sugar, also has health benefits in

reducing gut infections. Another reason why I would include juices is because we do need liquids in our system

and if you have a sugar craving, juice will satiate that feeling. Although I would not recommend replacing

water with juices I would recommend replacing sugar cravings, with juices. Overall, the importance of water

cannot be understated and the drinking water is so abundant that you can save money by not buying sugary

bottle beverages, so that is another plus side of water. In any general argument concerning liquids, water will

always reign supreme.
http://www.nlm.nih.gov/medlineplus/ency/article/002471.htmhttp://www.nlm.nih.gov/medlineplus/ency/article/002471.htmhttp://www.nlm.nih.gov/medlineplus/ency/article/002471.htm


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Fiber

In general, I know that fiber is a good source to relieve constipation. Growing up I always heard my

parents say, make sure you eat your fruit and vegetables. The reason behind it was not known to me until I

grew up a little more. By doing my wellness book I have learned that fiber is not only an important process toour digestive system but also fiber helps regulate our blood sugar levels, lowers cholesterol, and helps with

weight management. Fiber helps with the overall wellness of our bodies by decreasing our risk for obtaining

intestinal cancer. There are two types of fiber, soluble and insoluble fiber. Soluble fiber means that it dissolves

in water and forms a gel like substance. This fiber is mostly contained in foods such as, bananas, dried beans,

and the soft parts of apples and pears. This type of fiber slows down the passage of food from the stomach to

the intestine because of its gel-like substance. Insoluble fiber also known as roughage fiber is the other kind

of fiber. It is labeled as insoluble fiber because it does not dissolve in water, but rather retains water to make

bulkier and softer stools so we can pass them easier and faster. Insoluble fiber is found in whole grains, nuts,

grapes, berries, and the peels of apples and pears. Going back to fiber decreasing risk of getting intestinal

cancer, this is through consuming insoluble fiber. Insoluble fiber does this by increasing the transition time of

foods through our intestines by creating bulkier stools and retaining the water passed by. This process helps

because bacteria may build up in our intestines if it is not processed thoroughly. That is why some people do

detoxification cleanses to cleanse their bodies of harmful toxins. Insoluble fiber is most important with our

digestive tract. While soluble fiber that creates a gel substance is excellent in maintaining weight. The gel

substance fills up our stomachs as soon as it soaks up enough water and this makes our stomachs feel fuller

which in turn helps in overeating. When increasing fiber intake it is also important to increase our water intake


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because too much of either insoluble or soluble fiber can increase constipation with water. Ways to increase

fiber can be from something as simple as eating raw fruit, like an apple a day. Like the saying goes, An apple a

day, keeps the doctors away, an apple is packed with both soluble and insoluble fiber. You just have to make

sure to eat the whole fruit, except the core that is. From there raise up your fiber intake by doing more

complicated things like making whole wheat pastas and adding bran into your spaghetti sauce. In accordance

with juice, because juice is a lot easier to obtain than whole fruits at your local market and because the shelf life

of juice is longer than whole raw fruit, I would not choose juice over whole raw fruit. The reason behind this is

because there is almost no fiber in over the market juices. The more pulp your juice has, the more fiber it will

contain but the amount of fiber does not match up to the amount you will obtain in whole raw fruit. Fiber,

just like water is vital in removing toxins from our bodies and in addition to that excellent benefit, it helps you

feel fuller for longer amount of time, and is easily obtained through vegetables and fruits, which offer another

variety of nutrients. It all circulates around, when you choose nutrient dense foods, and drink plenty of water;

the benefits in the long run will outweigh any impulse appetite.


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MY WELLNESS

LIFE


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Choose complex CHO's (wholegrains and legumes) over

simple CHO's (table sugar andsyrups) except when simpleCHO's contain vitamins andminerals like in fruits and

milk.

Choose lean low-fatmeat vs. fatty meats.

Fatty meats likechicken with skin

contains empty caloricvalues.

Our bodies need lipids tofunction, in order to not

exceed lipid intake toranges where it may cause

chronic diseases, becausethe DRI committee cannotaccurately set up a UL for

lipids, they set up anintake range of 20-35% of

daily total fat.

Drinking sports drinks and

juices as opposed to sodacan be just as harmful in

amount of sugar it contains.

Exercising helps increase yourtissues sensitivity to insulin which

in part helps reduce risk of

diabetes. People w/ Type 1diabetes need to check with their

physician first due tohyperglycemia during or after

activity.

For a "normal" person ages 1->50, you should intake 130

g/day according to RDA

Other options forprotein besides meat

are beans, peas, eggs,soy products, nuts and

seeds.

Saturated fat and trans fattrigger rise in LDL. LDL isa risk factor because itcauses inflammation in

our body.

When in doubt, choosewater.

Make activity levels in your life acommitment.

When eating whole grainsmake sure you are eating ALLREAL whole grains by lookingat the label and seeing that

the first ingredient is "wholegrain" or "100% whole

wheat".

Fish is also a goodsource of protein,

when eating fish try

eating fish high inomega-3 fatty acidslike salmon, trout,

sardines, anchovies,and mackerel.

Some good fats to eat

come from a variety ofnuts, like almonds, and

even peanut butter.

You can drink too muchfluids and induce dilution

hyponatremia, which isbasically when your sodiumlevel goes too low and is not

replenished.

If you have a sedentary lifestyle

like office work, you should get upduring break time to walk or climb

stairs for 5 minutes.

Although no evidence is foundof high glycemic starchy

foods, like white rice, causesdiabetes, it has been found

that consuming whole grainslowers incidence of type 2

diabetes.

You brain cannotfunction on an all PROand no CHO diet. So if

you want to loseweight, remember the

key word ismoderation.

Use olive oil over butter ormargarine because oliveoil is a MUFA and aids to

improve blood cholesterollevels.

When drinking water youneed to make sure to intake

electrolytes like sodium,potassium, and calcium.

You can do activity while watchingtelevision. For example, during acommercial you can start doing

some leg lifts and planks.

In order to begin eating ahealthy diet we need to find

out the range of daily CHOintake which is by looking atDRI and finding where you fallmultiply it by 45% and 65%to find out your intake range,

then divide it by 4 cal/g tofind your total caloric intake

per day.

Excessive amounts ofprotein can produce

constipation, anddehydration.

Another reason we needlipids is because they playa role in our metabolism

and contain many caloriesin a small space.

When you first get up out ofbed in the morning, it isrecommended to drink a

glass of water to replenishand wake you up.

According to the CDC, adults age

(18-64) need either 2.5 hours ofmoderate aerobic activity or 1hour and 15 mins of intense

aerobic activity a week with 2days of muscle strengthen to

reduce accumulation of diseases,such as diabetes.


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Why Wellness?

Nutrition has been the essence of life since I was born 20 years ago on December 5th. The reason I say

this is because I was raised in two different cultures. When I was 2 years old, my parents sent me to live with

my grandparents, half way around the world in Singapore because they could not afford to take care of me at

that time. I lived there until I was about 8 years old not really knowing who my parents were in the critical

stage (age 1-5) of life. The most important thing that my parents and grandparents always told me was that no

matter what, they would always have food on the table for me. I currently am 19 years old going onto 20, I

am 5feet 2inches, weigh 140 pounds, and have a body mass index of 25.6. I have also done a body fat test with

electronic pulses in my body conditioning class and it is at 24.5. I am a female and not pregnant, not a

smoker, and also not a strict vegetarian or vegan. With that said, now that we as a family are better off, I feel

like I have a better understanding of the importance of nutrition. Before when we could not afford to eat out

all the time, my mom would make home cooked meals that were most likely more nutrient dense than the

foods we ate at restaurants. My father has type 2 diabetes along with high blood pressure, and it runs on his

side of the family. The risk of diabetes was not profound to me when I was younger due to the fact that I had

no scope of the incapabilitys I would assume if I attained diabetes. Luckily I do not believe I have gotten

diabetes yet in my life but I am scared because I know my chances are higher, than others with parents that

have no diabetic history. As I grow older I am starting to realize the importance of healthy nutrition, not just

eating whatever looks healthy, making excuses for eating pizza because it has tomato sauce, or over eating. The

reason I took this class was because I wanted to learn more about the factors of nutrition and how our bodies

process the gigantic portions we eat. I would deem wellness as a priority for me because simply I would like

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to live a long time. I want to see where our technological advances lead us and not to mention I want to see

my grandchildren grow up in a state where I am physically capable of playing with them. In this class, I

thankfully have learned a lot! I am not just saying this either. I honestly feel that this class was challenging for

what I assumed a nutrition class would be. I have learned the process of how food digests in our bodies from

carbohydrates, proteins, and lipids, to the extremities of food usage in different people, and lastly to the real

life crisis we have at hand in the United States today. Twenty years from now, I know for a fact that the most

important thing I learned in this class is not about the science of nutrition. It seems weird, but I feel like the

most important thing I took was the fact that people around us, generally children, might be suffering from

lack of food, and that is not their fault and could not be their parents fault either. Growing up with parents

that worked hard their whole lives to be able to have what we have now, I learned to not have any sort of

emotion towards people that were suffering due to lack of money. It sounds cold, but its not that Ididnt feel

where they are at, it was more like, well if we can do it, then so can you. It was a shock to me when I found out

that there are kids that live in motels while still going to school. Although I know in my heart that nothing is

black and white, and I want to help those adults who are starving, homeless and in need, I want to make sure

that they want to work to improve their lives. That is one that is difficult because I have come across many

people who abuse the system and it seems harder to donate to those in need when I know that some of it will

be going to people who are just abusing it. My feelings of this issue have improved from taking this class

because it shows people who are genuinely in need and that portion makes me want to help out. The reason I

feel like it is the most important thing I learned in this class is because it changed my perspective of people.

This issue of child hunger and low income has been amplified by the importance of nutrition, which I feel is

t l t h k d t f l h h ld h b d f d Al d th I


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vital to humankind, so my perception of low income households has been modified. Also one random thing I

will never forget is the word amylase. I have no idea why but I know that it is an enzyme in human salvia that

breaks down carbohydrates in the mouth and thats why crackers taste sweet when sucked on for a few seconds.

Through my experience in this class, I will take away with me the importance of a good nutritional habit and

the empathy for starving people.

wellness book final copy!

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