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Healthy Eating For a Healthy Life

Bryan De La Torre

NF 25

C. Betty Crocker MPH. RD

Mt. San ntonio College

S!ring 2"#$

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Ta%le of Content&

Cha!ter #' ()ality Le*el& Pg&. +,'#2-

Cha!ter 2' My N)trition Profile Pg&. +#,'#5-

Cha!ter ,' Perfect Plan naly&i& Pg&. +#$'#-

Cha!ter /' S)!er Foo0& Pg&. +#1'2#-

Cha!ter 5' Far to Ta%le3 4# S)!er Foo0 Pg&. +22'2/-Cha!ter $' My Plate Pg&. +25'2-

Cha!ter ' 6ater Pg&. +2'21-

Cha!ter ' Fi%er Pg&. +,"',#-

Cha!ter 1' My 6ellne&& Life Pg&. +,2',-

Bi%liogra!hy' Pg&. +,-

!!en0i7 3 E7cel Ta% # Pg&. +,1-

!!en0i7 B3 E7cel Ta% 2 Pg&. +/"-

!!en0i7 C3 6B# ,'Day Diet Pg&. +/#'$-

!!en0i7 D3 E7cel Ta% , Pg&. +$-

!!en0i7 E3 6B2 Perfect ,'Day Pg&. +$1'#2"-

!!en0i7 F3 E7cel Ta% / Pg&. +#2#-

!!en0i7 83 E7cel Ta% 5 Pg&. +#22-

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!!en0i7 H3 MyPlate E0)cational Tool Pg&. +#2,-

Cha!ter #3 ()ality Le*el&

DRI QUANTIFIED

NUTRIENT Unit

DRIGOALS

GOOD SOURCEEXCELLENTSOURCE

RDA/AI

10-19%(COLUMN=10%

)

20%

(COLUMN=20%)

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

Water L 3.7 0.37 0.74

Kcal Kcal 219 21.9 431.!!ACRONUTRIENTS

"ROTEIN " #0 # 12

C#O " 300 30 #0

Fi$er " 3! 3.! 7.#

LI"IDS " 0 10

Sat%rate& " 24 2.4 4.!

EFA' n() " 17 1.7 3.4

EFA' n( " 1.# 0.1# 0.32

+ITA!INS

T,ia-in $" 1.2 0.12 0.24

Ri$/la0in $" 1.3 0.13 0.2#

Niacin $" 1# 1.# 3.2

1) $" 1.3 0.13 0.2#

12 $c" 2.4 0.24 0.4!

Flate $c" 400 40 !0

+ita-in C $" 90 9 1!

+ita-in D $c" 1 1. 3+ita-in A3RAE4 $c" 900 90 1!0

+ita-in E $" 1 1. 3

!INERALS

Calci%- $" 1000 100 200

Irn $" ! 0.! 1.#

!a5nei%- $" 400 40 !0

"tai%- $" 4700 470 940

6inc $" 11 1.1 2.2

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S&i%- $" 100 10 300

Micronutrients

Vitamin A

• Functions: 9i&ion: aintenance of cornea: e!ithelial cell&: )co)&

e%rane&: &kin; %one an0 tooth gro


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• Vitamin E

• Functions: ntio7i0ant +!rotect& cell e%rane&: reg)late&

o7i0ation reaction&: !rotect& !oly)n&at)rate0 fatty aci0&-• Deficiency: Re0 %loo0 cell %reakage: ner*e 0aage

• Toxicity: )gent& the effect& of anticlotting e0ication

• Food Sources: Mayonnai&e: Safflo


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Thiamin

• Functions: Part of coen>ye acti*e in energy eta%oli&

• Deficiency: Beri%eri


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of eory: hea0ache; 0iarrhea: a%0oinal !ain: *oiting;

&


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• Functions: Part of a coen>ye nee0e0 in aino aci0 an0 fatty aci0

eta%oli&; hel!& to con*ert try!to!han to niacin an0 to &erotonin;

hel!& to ake heoglo%in for re0 %loo0 cell&

•

Deficiency: neia: 0e!re&&ion: conf)&ion: a%noral %rain


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• Toxicity: Calcification of &oft ti&&)e&: !artic)larly the ki0ney&

• Food Sources: Cottage chee&e: &alon: &irloin &teak: na*y %ean&:

ilk

Ma(nesium

• Functions: Bone inerali>ation: !rotein &ynthe&i&: en>ye action:

)&cle contraction: ner*e f)nction: tooth aintenance: an0

i)ne f)nction

• Deficiency: 6eakne&&: conf)&ion; if e7tree: con*)l&ion&:

)ncontrolla%le )&cle contraction&: hall)cination&: an0 0iffic)lty

&


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• Functions: Maintain& noral fl)i0 an0 electrolyte %alance in&i0e

of cell; facilitate& cheical reaction&; &)!!ort& cell integrity; a&&i&t&

in ner*e f)nctioning an0 )&cle contraction&

•

Deficiency: M)&cle


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• Toxicity: 8= 0i&tre&&;


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• Deficiency: Hy!othyroi0i&: e7tree fatig)e: ental &loil n)t&: t)na: &ar0ine&: hali%)t: &hri!

Fluoride

• Functions: Hel!& for %one& an0 teeth: ake& teeth ore 0ecay

re&i&tant

• Deficiency: =ncrea&e0 &)&ce!ti%ility to tooth 0ecay

• Toxicity: Fl)oro&i&• Food Sources: Ta!


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Gcal3

#. Totino&/2" Gcal

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2. Chocolate Chi! =ce Crea,"" Gcal,. S)%a Roll&$g5. 6hole Milk/.55g

N',3

#. 6hole 6heat Brea0.21g2. Pi>>a.#1g,. 6hole Milk.#g/. B)tter Croi&&ant.#$g5. Beef.#, g

Fi%er3

#. 6hole 6heat Brea05.52g2. S)%a Roll&#.$g

S)gar3

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#. Star%)ck& 9enti Coffee,$g2. Chocolate Chi! =ce Crea2/g,.


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The 0iet = create0 for three !erfect 0ay& accor0ing to the MyPlate %)0get: altho)gh i0eal:


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nother e7a!le


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The recoen0e0 intake for the&e three ineral& i& relati*ely higher than noral &tan0ar0&. n

a*erage !er&on


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• Egg&

'Tie& I&e03 2'N)trient&3 Protein: Li!i0&: Ri%ofla*in: B#2'Rea&on3 Egg& are a *er&atile foo0.

• Stra


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'N)trient&3 B$: Folate: 9itain C'Rea&on3 They are tiny tree&

• Gi


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Cha!ter 53 Far to Ta%le

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4# S)!er Foo0

The &)!er foo0 that = cho&e


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They


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Cha!ter $3 My Plate

• 8rain&

'8oal3 @>.'ct)al3 5.#'Percentage3 2.,

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• 9egeta%le&

'8oal3 , C)!&'ct)al3 #./'Percentage3 /$.#

• Fr)it&

'8oal3 2 C)!&'ct)al3 #.5'Percentage3 ,.,

•

Dairy'8oal3 , C)!&'ct)al3 ,'Percentage3 #"2

• Protein

'8oal3 $ @>.

'ct)al3 1.#'Percentage3 #5"

For three of the fi*e categorie& =


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The A)ality !ro*i0e0 %y the y!late *&. DR= i& intere0iate. =t i& a great


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Cha!ter 3 6ater

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6ater; =t i& &oething that all h)an& acro&& the !lanet reA)ire to li*e. Not only i& it a

&o)rce of life for !eo!le %)t for !lant& a&


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calorie& %eing con&)e0 thro)gh the lo


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=n the 6B# y fi%er intake


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Cha!ter 13 My 6ellne&& Life

Progra& an0 =!act

@*er the co)r&e of thi& cla&& = learne0 any ne< fact& that = !re*io)&ly ha0 not

kno


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N)trition& Role in My Life

= y&elf a a*erage health an0 %o0y


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it i& &oething that = )&t 0o to get to


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Priority

6ellne&& at the c)rrent oent i& of a*erage !riority to e. = ha*e any thing&

!re*enting e fro ha*ing a co!letely healthy life&tyle. For the oent: the ore

i!ortant factor& in y life are to get a ?o% an0 %e a%le to !ay off y car a&


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it i& a atch a0e in 0ietician hea*en. To ha*e a !er&on


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Bi%liogra!hy

• htt!3faily0octor.orgfaily0octoren!re*enti

on'


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!!en0i7 3 E7cel Ta% #

DRI QUANTIFIED

NUTRIENT Unit

DRIGOALS GOOD SOURCE EXCELLENTSOURCE

RDA/AI

10-19%(COLUMN=10%

)

20%

(COLUMN=20%)

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

Water L 3.7 0.37 0.74

Kcal Kcal 219 21.9 431.!

!ACRONUTRIENTS

"ROTEIN " #0 # 12

C#O " 300 30 #0

Fi$er " 3! 3.! 7.#

LI"IDS " 0 10

Sat%rate& " 24 2.4 4.!

EFA' n() " 17 1.7 3.4

EFA' n( " 1.# 0.1# 0.32

+ITA!INS

T,ia-in $" 1.2 0.12 0.24

Ri$/la0in $" 1.3 0.13 0.2#

Niacin $" 1# 1.# 3.2

1) $" 1.3 0.13 0.2#12 $c" 2.4 0.24 0.4!

Flate $c" 400 40 !0

+ita-in C $" 90 9 1!

+ita-in D $c" 1 1. 3+ita-in A3RAE4 $c" 900 90 1!0

+ita-in E $" 1 1. 3

!INERALS

Calci%- $" 1000 100 200

Irn $" ! 0.! 1.#

!a5nei%- $" 400 40 !0

"tai%- $" 4700 470 940

6inc $" 11 1.1 2.2

S&i%- $" 100 10 300

!!en0i7 B3 E7cel Ta% 2

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!!en0i7 H3 MyPlate.go*

E0)cational Tool

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