DeLaTorreB_WB12.docx

Healthy Eating For a Healthy Life

Bryan De La Torre

NF 25

C. Betty Crocker MPH. RD

Mt. San Antonio College

Spring 2016

1

Table of ContentsChapter 1- Quality Levels Pgs. (3-12)

Chapter 2- My Nutrition Profile Pgs. (13-15)

Chapter 3- Perfect Plan Analysis Pgs. (16-18)

Chapter 4- Super Foods Pgs. (19-21)

Chapter 5- Farm to Table: #1 Super Food Pgs. (22-24)

Chapter 6- My Plate Pgs. (25-27)

Chapter 7- Water Pgs. ()

Chapter 8- Fiber Pgs. ()

Chapter 9- My Wellness Life Pgs. ()

Bibliography- Pgs. ()

Appendix A: Excel Tab 1 Pgs. ()

Appendix B: Excel Tab 2 Pgs. ()

Appendix C: WB1 3-Day Diet Pgs. ()

Appendix D: Excel Tab 3 Pgs. ()

Appendix E: WB2 Perfect 3-Day Pgs. ()

Appendix F: Excel Tab 4 Pgs. ()

Appendix G: Excel Tab 5 Pgs. ()

Appendix H: MyPlate Educational Tool Pgs. ()

2

Chapter 1: Quality Levels

DRI QUANTIFIED

NUTRIENT Unit

DRI GOALS GOOD SOURCE EXCELLENT

SOURCE

RDA/AI10-19% (COLUMN=10%)

20% (COLUMN=20%)

A B=A*.1 C=A*.2Water L 3.7 0.37 0.74Kcals Kcal 2159 215.9 431.8MACRONUTRIENTSPROTEIN g 60 6 12CHO g 300 30 60Fiber g 38 3.8 7.6LIPIDS g 50 5 10Saturated g 24 2.4 4.8EFA: n-6 g 17 1.7 3.4EFA: n-3 g 1.6 0.16 0.32VITAMINSThiamin mg 1.2 0.12 0.24Riboflavin mg 1.3 0.13 0.26Niacin mg 16 1.6 3.2B6 mg 1.3 0.13 0.26

B12mcg 2.4 0.24 0.48

Folatemcg 400 40 80

Vitamin C mg 90 9 18

Vitamin Dmcg 15 1.5 3

Vitamin A (RAE) mcg 900 90 180Vitamin E mg 15 1.5 3MINERALSCalcium mg 1000 100 200Iron mg 8 0.8 1.6Magnesium mg 400 40 80Potassium mg 4700 470 940

3

Zinc mg 11 1.1 2.2Sodium mg 1500 150 300

Micronutrients

Vitamin A Functions: Vision, maintenance of cornea, epithelial cells, mucous

membranes, skin; bone and tooth growth; regulation of gene expression; reproduction; immunity.

Deficiencies: Night blindness, corneal drying (xerosis), and blindness (xerophthalmia); impaired bone growth and easily decayed teeth; keratin lumps on the skin; impaired immunity.

Toxicity: Increased activity of bone-dismantling cells causing reduced bone density and pain; liver abnormalities; birth defects

Food Sources: Carrots, Bok Choy, Apricots, Sweet Potato, Spinach

Vitamin D

Functions: Mineralization of bones and teeth (raises blood calcium and phosphorous by increasing absorption from digestive tract. Withdrawing calcium form bones, and stimulating retention by kidneys)

Deficiency: Abnormal bone growth resulting in rickets in children, osteomalacia in adults; malformed teeth; muscle spasms

Toxicity: Elevated blood calcium; calcification of soft tissues (blood vessels, kidneys, heart, lungs, tissues of joints), excessive thirst, headache, nausea, weakness

Food Sources: Sardines, Cod Liver Oil, Tuna, Salmon, Fortified Milk

4

Vitamin E

Functions: Antioxidant (protects cell membranes, regulates oxidation reactions, protects polyunsaturated fatty acids)

Deficiency: Red blood cell breakage, nerve damage Toxicity: Augments the effects of anticlotting medication Food Sources: Mayonnaise, Safflower Oil, Canola Oil, Wheat

Germ, Sunflower Seeds

Vitamin K

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

Spinach

Vitamin C

Functions: Collagen synthesis (strengthens blood vessel walls, forms scar tissue, provides matrix for bone growth), antioxidant, restores vitamin E to active form, supports immune system, boosts iron absorption

Deficiency: Scurvy, with pinpoint hemorrhages, fatigue, bleeding gums, bruises; bone fragility, joint pain; poor wound healing, frequent infections

Toxicity: Nausea, abdominal cramps, diarrhea; rashes; interference with medical tests and drug therapies; in susceptible people, aggravation of gout or kidney stones

5

Food Sources: Orange Juice, Green Peppers, Broccoli, Strawberries, Grapefruit

Thiamin

Functions: Part of coenzyme active in energy metabolism Deficiency: Beriberi with possible edema or muscle wasting;

enlarged heart, heart failure, muscular weakness, pain, apathy, poor short-term memory, confusion, irritability, difficulty walking, paralysis, anorexia, weight loss

Toxicity: N/A Food Sources: Whole wheat bagel, pork chop, waffle, black

beans, green peas

Riboflavin

Functions: Part of coenzyme active in energy metabolism Deficiency: Cracks and redness at corners of mouth; painful,

smooth, purplish red tongue; sore throat; inflamed eyes and eyelids; sensitivity to light; skin rashes

Toxicity: N/A Food Sources: Milk, mushrooms, yogurt, beef liver, cottage

cheese

Niacin

Functions: Part of coenzymes in energy metabolism

6

Deficiency: Pellagra, characterized by flaky skin rash (dermatitis) where exposed to sunlight; mental depression, apathy, fatigue, loss of memory, headache; diarrhea, abdominal pain, vomiting; swollen, smooth, bright red or black tongue

Toxicity: Painful flush, hives, and rash (“niacin flush”); excessive sweating; blurred vision; liver damage, impaired glucose tolerance

Food Sources: Chicken breast, tuna, mushrooms, baked potato, pork chop

Folate

Functions: Part of a coenzyme needed for new cell synthesis Deficiency: Anemia, smooth, red tongue; depression, mental

confusion, weakness, fatigue, irritability, headache; a low intake increases the risk of neural tube birth defects

Toxicity: Masks vitamin B12 deficiency symptoms Food Sources: Lentils, beets, avocado, asparagus, pinto beans

Vitamin B12

Functions: Part of coenzymes needed in new cell synthesis; helps to maintain nerve cells

Deficiency: Pernicious anemia; anemia (large-cell type); smooth tongue; tingling or numbness; fatigue, memory loss, disorientation, degeneration of nerves progressing to paralysis

Toxicity: N/A Food Sources: Tuna, sardines, Swiss cheese, pork roast, sirloin

steak

Vitamin B6

7

Functions: Part of a coenzyme needed in amino acid and fatty acid metabolism; helps to convert tryptophan to niacin and to serotonin; helps to make hemoglobin for red blood cells

Deficiency: Anemia, depression, confusion, abnormal brain wave pattern, convulsions; greasy, scaly dermatitis

Toxicity: Depression, fatigue, impaired memory, irritability, headaches, nerve damage causing numbness and muscle weakness progressing to an inability to walk and convulsions; skin lesions

Food Sources: Banana, chicken breast, baked potato, beef liver, spinach

Calcium

Functions: Mineralization of bones and teeth; muscle contraction and relaxation, nerve functioning, blood clotting

Deficiency: Stunted growth and weak bones in children; bone loss (osteoporosis) in adults

Toxicity: Constipation; interference with absorption of other minerals; increased risk of kidney stone formation

Food Sources: Sardines, milk, cheddar cheese, salmon, shrimp, turnip greens, broccoli, tofu, kale, broccoli

Phosphorous

8

Functions: Mineralization of bones and teeth; part of phospholipids, important in genetic material, energy metabolism, and buffering systems

Deficiency: Muscular weakness, bone pain Toxicity: Calcification of soft tissues, particularly the kidneys Food Sources: Cottage cheese, salmon, sirloin steak, navy beans,

milk

Magnesium

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

Deficiency: Weakness, confusion; if extreme, convulsions, uncontrollable muscle contractions, hallucinations, and difficulty swallowing; in children, growth failure

Toxicity: From nonfood sources only; diarrhea, Ph imbalance, dehydration

Food Sources: Oysters, black beans, yogurt, spinach, soy milk

Sodium

Functions: Maintains fluid volume outside of cells, nerve impulse contraction, muscle contraction

Deficiency: Muscle cramps Toxicity: Acute hypertension, edema, fluid build-up outside of

cells Food Sources: Table salt, soy sauce, condiments, processed foods,

sea salt

9

Potassium

Functions: Maintains normal fluid and electrolyte balance inside of cell; facilitates chemical reactions; supports cell integrity; assists in nerve functioning and muscle contractions

Deficiency: Muscle weakness, paralysis, confusion Toxicity: Muscle weakness; vomiting; for an infant given

supplements, or when injected into a vein in an adult, potassium can stop the heart

Food Sources: Banana, salmon, baked potato, avocado, lima bean

Chloride

Functions: Fluid balance (chloride is the body’s main negatively charged ion)

Deficiency: Alkalosis Toxicity: N/A Food Sources: Salt, seaweed, olives, tomatoes, celery Sulfate Functions: Contributor of sulfur to certain amino acids; stabilizes

protein shape by forming sulfur-sulfur bridges Deficiency: Reduced protein synthesis Toxicity: N/A Food Sources: Eggs, onions, garlic, kale, broccoli

Iron

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Functions: Carries oxygen as part of hemoglobin in blood or myoglobin in muscles; required for cellular energy metabolism

Deficiency: Anemia: weakness, fatigue, headaches; impaired mental and physical work performance; impaired immunity; pale skin, nail beds, and mucous membranes; concave nails; chills; pica

Toxicity: GI distress; with chronic iron overload, infections, fatigue, joint pain, skin pigmentation, organ damage

Food Sources: Clams, beef steak, beef liver, lamb, turkey, black beans, Swiss chard, navy beans, spinach, tofu

Zinc

Functions: Activates many enzymes; associated with hormones; synthesis of genetic material and proteins, transport of vitamin A, taste perception, wound healing, reproduction

Deficiency: Growth retardation, delayed sexual maturation, impaired immune function, hair loss, eye and skin lesions, loss of appetite

Toxicity: Loss of appetite, impaired immunity, reduced copper and iron absorption, low HDL cholesterol (a risk factor for heart disease)

Food Sources: Oysters, shrimp, pork chop, beef steak, yogurt Iodine Functions: component of the thyroid hormone thyroxin which

regulates growth, development, and metabolic rate Deficiency: enlargement of the thyroid gland also known as goiter;

cretinism in children Toxicity: Burning of the mouth, throat and stomach; fever, nausea,

vomiting, diarrhea, weak pulse, cyanosis, coma

11

Food Sources: Iodized salt, seafood, milk products, organic potatoes, organic navy beans

Selenium

Functions: Antioxidant Deficiency: Hypothyroidism, extreme fatigue, mental slowing,

goiter, cretinism, recurrent miscarriage Toxicity: hair loss, abnormal nails, dermatitis, peripheral

neuropathy, nausea, diarrhea, fatigue, irritability Food Sources: Brazil nuts, tuna, sardines, halibut, shrimp

Fluoride

Functions: Helps form bones and teeth, makes teeth more decay resistant

Deficiency: Increased susceptibility to tooth decay Toxicity: Fluorosis Food Sources: Tap water, dried fruit, cocoa powder, walnuts,

dried beans

Chapter 2: My Nutrition Profile

12

Intake vs. Goal (% )Deficient

<80%Excess >120%

Water L 3.7 0 1.9 51%

Kcals Kcals 2159 0 1284 59%

PROTEIN g 60 0 59 98%CHO g 300 0 139 46%Fiber g 38 0 10 26%LIPIDS g 50 0 52 104%Saturated g 24 0 20 83%EFA: n-6 g 17 0 5 29%EFA: n-3 g 1.6 0 0.4 25%

Thiamin mg 1.2 0 0.57 48%Riboflavin mg 1.3 0 0.54 42%Niacin mg 16 30 12.24 77%B6 mg 1.3 80 0.68 52%B12

mcg 2.4 0 1.05 44%

Folate mcg 400 800 118.08 30%

Vitamin C mg 90 1800 8.91 10%Vitamin D

mcg 15 50 1.28 9%

Vitamin A (RAE) mcg 900 2800 117.14 13%Vitamin E mcg 15 800 2.07 14%

Calcium mg 1000 2500 455.54 46%Iron mg 8 45 8.79 110%Magnesium mg 400 350 150.16 38%Potassium mg 4700 0 905.32 19%Zinc mg 11 34 4.99 45%Sodium mg 1500 2300 2694.43 180%

VITAMINS

MINERALS

MACRONUTRIENTS

DRI GOALS vs. 3-DAY DIET RECORDDRI GOALS WB1 3-day Analysis

NUTRIENT UNIT RDA/ AI UL Intake

Kcal:

1. Totino’s=420 Kcal

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2. Chocolate Chip Ice Cream=300 Kcal3. Subway Turkey Breast Sandwich=280 Kcal 4. Whole Wheat Bread=256 Kcal 5. Milk bread Roll 240=Kcal

Saturated Fat:

1. Chocolate Chip Ice Cream=12g2. Butter Croissant=6.65g3. Milk bread Roll=6.18g4. Totino’s Pizza Rolls=6g 5. Whole Milk=4.55g

N-3:

1. Whole Wheat Bread=.29g 2. Pizza=.19g3. Whole Milk=.18g 4. Butter Croissant=.16g 5. Beef=.13 g

Fiber:

1. Whole Wheat Bread=5.52g 2. Subway Turkey Breast Sandwich=5g 3. Buttered Popcorn=2.77g 4. Potato Chips Baked=1.67g 5. Totino’s Pizza Rolls=1.67g

Sugar:

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1. Starbuck’s Venti Coffee=36g 2. Chocolate Chip Ice Cream=24g 3. whole milk=12.32g4. Subway Turkey Sandwich=7g 5. Butter Croissant=6.42g

Sodium:

1. Subway Chicken Noodle Soup=1032mg 2. Totino’s Pizza Rolls=960mg3. Jasmine Rice=908.85mg 4. Subway Turkey Sandwich=810mg 5. Ramen Soup=729.29mg

Chapter 3: Perfect Plan Analysis

15

The diet I created for three perfect days according to the MyPlate budget, although ideal, would

require a lot of planning. These changes require much dedication and time, which is something I

have little of. To make the diet and planning work I would have to begin including whole wheat

toast into my diet in order to increase my grains intake. Along with that, I would have to add

whole food such as, vegetable and fruits which would result in a higher amount of money spent

on the diet. I would not really need to increase my protein intake as that was covered in the

current diet I have. However, I would need to differentiate the sources from which I would

obtain it. Eating eggs along with some low sodium turkey and maybe some seafood as well

would help with the needed changes. Tuna would be a prime example and would also provide

Omega 3’s. This all ends up coming back to the amount of money that would be spent on this as

a major determining factor. Not only that but I would need to take time to prepare and cook

vegetables as well as rinsing and cutting and preparing fruits. This would take up the time that I

don’t really have. Couple these with the fact that my family constantly eats whatever food is in

the refrigerator and that makes for a very difficult diet to maintain. I know the health effects of

my current behavior are not ideal and have examined the potential benefits of change. Through

doing this, I have discovered that I am not able to fully commit to changing the behavior at this

moment due to the fact that I have such little time.

Looking at the three perfect days, I can definitely see a pattern in the foods I chose. I

focused on adding fruits and vegetables as well as grains. Nutrient density is the measure of

nutrients per calorie of food and this is what is included in all of the foods that I had to add to the

diet. Not only that, but there are a much bigger number of whole foods than in my actual diet.

Most of the foods contributed very little to the total empty kilocalories. For example, I chose fat

free milk, which contributed to one cup dairy and no empty calories and it is nutrient dense.

16

Another example would be the bananas and other fruits. The banana provides potassium and

many other nutrients and the rest of the fruits help provide vitamins and minerals to add to my

diet as well. A third example would be the toast which would be added to achieve the necessary

fiber in my diet. I have to eat many pieces of toast to get to the achieved whole grains input. This

will end up providing a lot of fiber that would help with bowel movements as well as just

keeping the intestinal tract healthy. There is much improvement to be made in my diet and I have

resources that I can use to help me reach my goals, such as the MyPlate Foodtracker and the Diet

Analysis Software, as well as the knowledge I have gained throughout this assignment.

Although I am unable to fully commit to change, I can and will make a conscious effort

to try to incorporate more whole grains, vegetables, dairy, and fish to my meals as well as eating

smaller servings.

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

with whole foods.

The whole foods provided the nutrient variety that needed to be achieved.

To be able to attain this better health there would need to be a complete overhaul to my

diet as well as portion control.

In order to reach the recommendations of the DASH diet I would have to reduce the sodium

intake in my diet. To achieve this, I would just have to avoid foods that are prepared with

sodium. Most of the foods that I have listed below are either cooked with sauces that are high in

sodium or are prepared with sodium as a preservative. To efficiently fix this intake in my diet, I

would need to avoid pre-processed or fast foods and replace them with nutrient dense whole

17

foods. The three other minerals that this diet looks at are potassium, calcium, and magnesium.

The recommended intake for these three minerals is relatively higher than normal standards. An

average person would have to eat much more of the foods that contained these three nutrients to

achieve the necessary intake that the diet calls for. The reason for reducing sodium and instead

replacing it with the three other minerals; is that the aim of this diet is to help reduce and prevent

hypertension in people across the world. It was authored by the NHLBI and is greatly promoted

to help those who have diets high in sodium to reduce their intake and turn it into a healthier one

so that they can either prevent hypertension or help reduce the effects that it has.

The foods that are high in sodium in my intake would be the following:

1. Oven-roasted Turkey Slices-920mg

2. Panda Express Broccoli Beef-720mg

3. Large Plain Burger-706mg

4. Plain Bagel-466mg

5. Panda Express Fried Rice-449mg

6. Wheat Bread-254mg

The top five foods that contain high amounts of potassium, magnesium, and calcium:

1. Potassium: Spinach, Lentils, Cashews, Corn, Broccoli

2. Calcium: Spinach, Broccoli, Lentils, Cashews, Cabbage

3. Magnesium: Cashews, Spinach, Lentils, Corn, Asparagus

Chapter 4: Super Foods18

1 2 3 4 5 6 7 8 9 10

Eggs Strawberries Cabbage Broccoli Kiwi Asparagus Lentils Corn Spinach Cashews

1 Ea 1 Cup 1 Cup 1 Cup 1 Ea 1 Cup 1 Cup 1 Cup 1 Cup 3 oz.

1.0 1.01.0 1.0

1.01.0 1.0 1.0

1.0

1.0

1.0

2.0 1.0 1.0 1.0 1.0 1.0 1.0 1.0 1.0 1.0

BreakfastLunchDinnerSnack 1

List Super Food

Portion Size

BreakfastDAY 1

SUPER FOODS MEAL PLAN USAGE

Total Used

Snack 2

BreakfastLunchDinnerSnack 1Snack 2

DAY 2

DAY 3

LunchDinnerSnack 1Snack 2

Eggs-Times Used: 2-Nutrients: Protein, Lipids, Riboflavin, B12-Reason: Eggs are a versatile food.

Strawberries-Times Used: 1-Nutrients: Vitamin C-Reason: Sweet and nutritious

Cabbage-Times Used: 1-Nutrients: Vitamin C-Reason: Less watery version of lettuce

Broccoli

19

-Times Used: 1-Nutrients: B6, Folate, Vitamin C-Reason: They are tiny trees

Kiwi-Times Used: 1-Nutrients: Vitamin C-Reason: They look like fuzzy edible tennis balls

Asparagus-Times Used: 1-Nutrients: Thiamin, Riboflavin, Folate-Reason: My girlfriend likes it

Lentils-Times Used: 1-Nutrients: Kcals, Protein, Cho, Fiber, Thiamin, Niacin, B6, Folate -Reason: I personally really enjoy cooked lentils with a bit of salt and pepper.

Corn-Times Used: 1-Nutrients: Protein, Cho, Fiber, Thiamin, Niacin, B6, Vitamin C-Reason: It can be used to make some pretty good grilled corn

Spinach-Times Used: 1-Nutrients: Fiber, N-3, Thiamin, Riboflavin, B6, Folate, Vitamin C, Vitamin A-Reason: Grilled garlic spinach is delicious

Cashews-Times Used: 1-Nutrients: Kcals, Protein, Lipids, Saturated, N-6, Thiamin, B6-Reason: You can shoot them into your friend’s mouths with rubber bands

20

1 2 3 4 5 6 7 8 9 10

Eggs Strawberries Cabbage Broccoli Kiwi Asparagu

s Lentils Corn Spinach Cashews


Water L 37 131 65 81 72 124 138 120 164 4Kcals L 78 46 18 31 52 27 230 157 41 470

PROTEIN g 6 1 1 3 1 3 18 6 5 16CHO g 1 11 4 6 12 5 40 34 7 26Fiber g 0 3 2 2 2 3 16 4 4 3LIPIDS g 5 0.4 0.1 0.3 0.5 0.2 0.8 2.5 0.5 37Saturated g 2 0.02 0.02 0.04 0.1 0.1 0.1 0.3 0.1 7EFA: n-6 g 0.6 0.1 0.01 0.02 0.1 0.1 0.3 1 0.03 7EFA: n-3 g 0.02 0.1 0 0.02 0.1 0.01 0.1 0.03 0.2 0.1

Thiamin mg 0.03 0.03 0.04 0.1 0.02 0.2 0.3 0.2 0.2 0.4Riboflavin mg 0.3 0.03 0.03 0.1 0.04 0.2 0.1 0.1 0.4 0.1Niacin mg 0.03 0.6 0.2 0.6 0.2 1 2 3 0.9 0.9B6 mg 0.1 0.1 0.1 0.2 0.1 0.1 0.4 0.2 0.4 0.4B12

mcg 0.6 0 0 0 0 0 0 0 0 0

Folate mcg 22 35 30 57 0 69 358 38 263 21

Vitamin C mg 0 85 26 81 91 7 3 9 18 0.4Vitamin D

mcg 1.1 0 0 0 0 0 0 0 0 0

Vitamin A (RAE) mcg 75 1 4 28 3 51 0 21 943 0

Calcium mg 25 23 28 43 17 32 38 5 245 31Iron mg 0.6 0.6 0.3 0.7 0.3 3 7 0.7 6 6Magnesium mg 5 19 8 19 12 19 71 43 157 248Potassium mg 63 220 119 288 272 269 731 358 839 561Zinc mg 0.5 0.2 0.1 0.4 0.1 0.7 3 1 1 5Sodium mg 62 1 13 30 3 3 4 2 126 10150

200

91.5

MINERALS

183

18090

100

809402.2300

40470

SUPER FOODS NUTRI TI ON PROFI LE

List Super Food

Portion Size

MACRONUTRIENTS

370

NUTRIENT Unit Good

215.9 431.8

1.1

QUANTITYExcellent

740

12607.6

3.40.32

0.240.263.20.260.48

10

2.4 4.8

0.8

80

0.120.131.60.130.24

VITAMINS

1.6

6303.8

1.7

40

0.16

5

Chapter 5: Farm to Table

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#1 Super FoodThe super food that I chose was corn which is a great vegetable and would fit in well if

used in the following movement. Slow Food is an organization which was founded by Carlo

Petrini in Italy in 1986. Since then it has been able to spread worldwide. It is promoted as an

alternative to fast food and it strives to preserve traditional and regional cuisine; while also

encouraging the farming of plants, seeds, and livestock of the local area. It was the first

established part of the broader slow movement which is the spread of the slow food organization

across the globe. Its goals are to provide sustainable foods and promote local small businesses.

The slow food movement could help the NCGA which was founded in 1957. The

National Corn Growers Association represents more than 40,000 corn farmers nationwide as

well as the interests of more than 300,000 growers who contribute through corn checkoff

programs in their states. The mission of the association and its partners; is to work together to

create increased opportunities for corn growers across the nation. They work to do this so that

they can attain their vision of sustainably feeding and fueling a growing world.

Corn takes much planning to grow due to the multiple factors that can affect the yield.

The main factors that affect its growth are: soil quality, fertilizer costs, equipment, time, and seed

choices. All of this together greatly affects the supply that would ultimately try to meet the

demand. Each farm grows its corn in different ways but no matter the farm they all have to take

into account each and every factor that could affect their overall yield. The perfect planting

season is considerably long due to the fact that it can grow in warm weather. For the most part, it

can be planted up until three months before winter. Farmers would need to be concerned if there

was to be imminent cold weather due to the fact that corn is very susceptible to any sort of frost.

22

They would also have to be careful of hot dry weather which would produce corn smut, which is

a parasite that if left unattended; produces large boils on the corn stalks that explode and spread

black spores that would ruin the rest of the crops and be viable for 5-7 years. The last worry

comes in the form of pests. As with any crop, there are multiple types of pests that can destroy

crops. The bugs that affect corn are known as corn ear worms, European corn borers, and

Japanese beetles. The first two destroy the crops while the third reduces the yield but all can be

prevented through the use of insecticides.

In California, corn is grown largely in the southern desert valleys, the south coast, the

central valley, and the central coast. These areas provide the best weather conditions and easy

access to the transportation industries. Since 2014 these areas as well as areas all across the

nation lost government assistance due to a change in the corn policy. The most significant

changes were made to the crop commodity programs. Farms used to receive money based on

their historical acres and yields. As it stands now, the new policy implements a government loan

as well as insurance should there be lower yields than expected. This makes it slightly more

difficult on those farms that have lower crop yields. The solution which has shown up in the

news is that the price of corn has increases significantly. It now costs as much as $4 in some

grocery stores just to purchase one ear of corn. This is only worsened because of the drought

which has greatly reduced the corn yields all over California. Droughts make it highly

impossible for corn to pollinate due to the dry heat which leads to corn smut as well as reduced

fertilization that leads to severely lower crop yields. Interestingly enough, the most piece of

information that was learned during the research for this chapter is that they are looking to create

a form of drought resistant corn that can survive in the dry heat. Until that miracle corn arrives,

you can find the current corn at local grocers for the current price of $3.78.

23

Bryan De La Torre

Grilled Corn

6 Pcs Corn

3 Tbsp. Fat Free Margarine

1) Take 3 tablespoons of fat free margarine and heat on medium flame.

2) Cut the kernels of off 6 pieces of corn and sauté them until

slightly brown.

3) Served either hot or cold.

Chapter 6: My Plate

24

Grains-Goal: 7 Oz.-Actual: 5.1 -Percentage: 72.3

Vegetables-Goal: 3 Cups-Actual: 1.4-Percentage: 46.1

Fruits-Goal: 2 Cups-Actual: 1.5-Percentage: 73.3

Dairy -Goal: 3 Cups-Actual: 3-Percentage: 102

Protein-Goal: 6 Oz.-Actual: 9.1-Percentage: 150

For three of the five categories I was under and for the other two I was over. The

reason behind this is that to get all three days within perfect nutrient ranges is very

25

difficult on the DWP which is the reason for the differences. The following are five

strategies that could help fix all of the nutrient necessities.

1. Meet with a dietician to help plan out your meals.

2. Control the portions that you eat.

3. Get enough sleep so that you do not overeat to compensate for the missing

energy.

4. Eat until you are full, not until all the food is gone.

5. Avoid empty calories no matter what you do.

The quality provided by the myplate vs. DRI is intermediate. It is a great way to see what

you are eating and how it affects you. However, due to the way the site works, there are

some items that cannot be matched perfectly and so the information can be slightly

skewed. The Myplate website itself is a great tool that can be used to plan out how you

eat and exercise. It can be used to plan out a healthy life and is user friendly and versatile.

This can be seen in the multiple tips and tools that it provides to the user’s disposal. The

many “top ten tips” pages are great for someone who is either just starting to be healthy

or someone who just needs an extra kick in the right direction. The next page contains an

example of a “top ten tips” page that I chose; which is directed at college students as well

as anyone who is constantly trying to be healthy while not spending too much. It very

easily helps to provide the desired results as long as the person is willing to commit and

passionate about the desire to change.

26

Chapter 7: Water

31

Chapter 8: Fiber

34

Chapter 9: My Wellness Life

36

Bibliography

Appendix A: Excel Tab 1

DRI QUANTIFIED

NUTRIENT Unit

DRI GOALS GOOD SOURCE EXCELLENT

SOURCE

RDA/AI10-19%

(COLUMN=10%)20%

(COLUMN=20%)A B=A*.1 C=A*.2

Water L 3.7 0.37 0.74Kcals Kcal 2159 215.9 431.8

MACRONUTRIENTSPROTEIN g 60 6 12CHO g 300 30 60Fiber g 38 3.8 7.6LIPIDS g 50 5 10Saturated g 24 2.4 4.8EFA: n-6 g 17 1.7 3.4EFA: n-3 g 1.6 0.16 0.32

VITAMINSThiamin mg 1.2 0.12 0.24Riboflavin mg 1.3 0.13 0.26Niacin mg 16 1.6 3.2

39

B6 mg 1.3 0.13 0.26

B12mcg 2.4 0.24 0.48

Folatemcg 400 40 80

Vitamin C mg 90 9 18

Vitamin Dmcg 15 1.5 3

Vitamin A (RAE) mcg 900 90 180Vitamin E mg 15 1.5 3

MINERALSCalcium mg 1000 100 200Iron mg 8 0.8 1.6Magnesium mg 400 40 80Potassium mg 4700 470 940Zinc mg 11 1.1 2.2Sodium mg 1500 150 300

Appendix B: Excel Tab 2

40

Intake vs. Goal (% )Deficient

<80%Excess >120%

Water L 3.7 0 1.9 51%

Kcals Kcals 2159 0 1284 59%

PROTEIN g 60 0 59 98%CHO g 300 0 139 46%Fiber g 38 0 10 26%LIPIDS g 50 0 52 104%Saturated g 24 0 20 83%EFA: n-6 g 17 0 5 29%EFA: n-3 g 1.6 0 0.4 25%

Thiamin mg 1.2 0 0.57 48%Riboflavin mg 1.3 0 0.54 42%Niacin mg 16 30 12.24 77%B6 mg 1.3 80 0.68 52%B12

mcg 2.4 0 1.05 44%

Folate mcg 400 800 118.08 30%

Vitamin C mg 90 1800 8.91 10%Vitamin D

mcg 15 50 1.28 9%

Vitamin A (RAE) mcg 900 2800 117.14 13%Vitamin E mcg 15 800 2.07 14%

Calcium mg 1000 2500 455.54 46%Iron mg 8 45 8.79 110%Magnesium mg 400 350 150.16 38%Potassium mg 4700 0 905.32 19%Zinc mg 11 34 4.99 45%Sodium mg 1500 2300 2694.43 180%

VITAMINS

MINERALS

MACRONUTRIENTS

DRI GOALS vs. 3-DAY DIET RECORDDRI GOALS WB1 3-day Analysis

NUTRIENT UNIT RDA/ AI UL Intake

Appendix C: WB1 3-Day Diet

41

Appendix D: Excel Tab 3

Intake Intake vs. Goal (% ) Intake

Intake vs. Goal (% ) Intake

Intake vs. Goal (% )

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

Deficient <80%

Forgivable

deficientOvercame deficiency

Excess >120%

Forgivable

excessiveOvercame

excess

Water L 3.7 0 1.9 51% 3.6 97% -1.7 46%Kcals Kcals 2159 0 1284 59% 2306 107% -1022 47%

PROTEIN g 60 0 59 98% 129 215% -70 117%CHO g 300 0 139 46% 280 93% -141 47%Fiber g 38 0 10 26% 38 100% -28 74%LIPIDS g 50 0 52 104% 81 162% -29 58%Saturated g 24 0 20 83% 17 71% 3 -13%EFA: n-6 g 17 0 5 29% 19 112% -14 82%EFA: n-3 g 1.6 0 0.4 25% 1.8 113% -1.4 88%

Thiamin mg 1.2 0 0.57 48% 2.38 198% -1.81 151%Riboflavin mg 1.3 0 0.54 42% 3.17 244% -2.63 202%Niacin mg 16 30 12.24 77% 25.91 162% -13.67 85%B6 mg 1.3 80 0.68 52% 2.63 202% -1.95 150%B12

mcg 2.4 0 1.05 44% 7.18 299% -6.13 255%

Folate mcg 400 800 118.08 30% 738.91 185% -620.83 155%

Vitamin C mg 90 1800 8.91 10% 176.65 196% -167.74 186%Vitamin D

mcg 15 50 1.28 9% 12.29 82% -11.01 73%

Vitamin A (RAE) mcg 900 2800 117.14 13% 800.67 89% -683.53 76%Vitamin E mg 15 800 2.07 14% 20.54 137% -18.47 123%

Calcium mg 1000 2500 455.54 46% 1475 148% -1019.46 102%Iron mg 8 45 8.79 110% 21 263% -12.21 153%Magnesium mg 400 350 150.16 38% 679 170% -528.84 132%Potassium mg 4700 0 905.32 19% 5811 124% -4905.68 104%Zinc mg 11 34 4.99 45% 16 145% -11.01 100%Sodium mg 1500 2300 2694.43 180% 2750 183% -55.57 4%

PERFECT PLAN ANALYSI S

MINERALS

MACRONUTRIENTS

DRI GOALS WB1 3-day Analysis WB2: Perfect 3-day WB1 vs WB2

VITAMINS

NUTRIENT Unit RDA/ AI UL

69

Appendix E: WB 2 Perfect 3-Day

70

Appendix F: Excel Tab 4

1 2 3 4 5 6 7 8 9 10

Eggs Strawberries Cabbage Broccoli Kiwi Asparagus Lentils Corn Spinach Cashews


1.0 1.01.0 1.0

1.01.0 1.0 1.0

1.0

1.0

1.0

2.0 1.0 1.0 1.0 1.0 1.0 1.0 1.0 1.0 1.0

BreakfastLunchDinnerSnack 1

List Super Food

Portion Size

BreakfastDAY 1

SUPER FOODS MEAL PLAN USAGE

Total Used

Snack 2

BreakfastLunchDinnerSnack 1Snack 2

DAY 2

DAY 3

LunchDinnerSnack 1Snack 2

123

Appendix G: Excel Tab 5

1 2 3 4 5 6 7 8 9 10

Eggs Strawberries Cabbage Broccoli Kiwi Asparagu

s Lentils Corn Spinach Cashews


Water L 37 131 65 81 72 124 138 120 164 4Kcals L 78 46 18 31 52 27 230 157 41 470

PROTEIN g 6 1 1 3 1 3 18 6 5 16CHO g 1 11 4 6 12 5 40 34 7 26Fiber g 0 3 2 2 2 3 16 4 4 3LIPIDS g 5 0.4 0.1 0.3 0.5 0.2 0.8 2.5 0.5 37Saturated g 2 0.02 0.02 0.04 0.1 0.1 0.1 0.3 0.1 7EFA: n-6 g 0.6 0.1 0.01 0.02 0.1 0.1 0.3 1 0.03 7EFA: n-3 g 0.02 0.1 0 0.02 0.1 0.01 0.1 0.03 0.2 0.1

Thiamin mg 0.03 0.03 0.04 0.1 0.02 0.2 0.3 0.2 0.2 0.4Riboflavin mg 0.3 0.03 0.03 0.1 0.04 0.2 0.1 0.1 0.4 0.1Niacin mg 0.03 0.6 0.2 0.6 0.2 1 2 3 0.9 0.9B6 mg 0.1 0.1 0.1 0.2 0.1 0.1 0.4 0.2 0.4 0.4B12

mcg 0.6 0 0 0 0 0 0 0 0 0

Folate mcg 22 35 30 57 0 69 358 38 263 21

Vitamin C mg 0 85 26 81 91 7 3 9 18 0.4Vitamin D

mcg 1.1 0 0 0 0 0 0 0 0 0

Vitamin A (RAE) mcg 75 1 4 28 3 51 0 21 943 0

Calcium mg 25 23 28 43 17 32 38 5 245 31Iron mg 0.6 0.6 0.3 0.7 0.3 3 7 0.7 6 6Magnesium mg 5 19 8 19 12 19 71 43 157 248Potassium mg 63 220 119 288 272 269 731 358 839 561Zinc mg 0.5 0.2 0.1 0.4 0.1 0.7 3 1 1 5Sodium mg 62 1 13 30 3 3 4 2 126 10150

200

91.5

MINERALS

183

18090

100

809402.2300

40470

SUPER FOODS NUTRI TI ON PROFI LE

List Super Food

Portion Size

MACRONUTRIENTS

370

NUTRIENT Unit Good

215.9 431.8

1.1

QUANTITYExcellent

740

12607.6

3.40.32

0.240.263.20.260.48

10

2.4 4.8

0.8

80

0.120.131.60.130.24

VITAMINS

1.6

6303.8

1.7

40

0.16

5

124

Appendix H: MyPlate.gov

Educational Tool

125

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