STEWARTG_WBFinal

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Table of Contents

I. Quality Levels…………………………………………….

II. My Nutrition Profile………………………………..Page 3-28

III. Perfect Plan Analysis…………………………....Page 29-31

IV. Super Foods…………………………………….….Page 32-34

V. Farm to Table……………………………………...Page 35-37

VI. My Plate……………………………………………..Page 38-39

VII. Water……………………………………………………..Page 40

VIII. Fiber……………………………………………………....Page 41

IX. My Wellness Life………………………………..…Page 42-43

X. References……………………………………………...Page 44

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I. Quality Levels

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II. MY NUTRTION PROFILE A. Deficient Nutrients

Omega-3 Fatty Acid

Main Function: Promotes brain function as well as growth and development and reduces inflammation.

Result of Chronic Deficiencies: Fatigue, poor memory, dry skin, heart problems, mood swings or depression,

and poor circulation.

Three Food Choices: Walnuts, flaxseeds, and fish.

Vitamin D

Main Function: Maintaining calcium and phosphate levels in the blood, promotes Calcium absorption in the

gut, promotes bone growth, and reduces inflammation.

Result of Chronic Deficiencies: Rickets, increased risk of cardiovascular disease, cognitive impairment in older

adults, severe asthma in children, and cancer.

Three Food Choices: Dairy products (cheese, butter, cream, fortified milk, etc), fatty fish, and oysters.

Vitamin A

Main Function: Prevents eye problems, promotes a healthy immune system, essential for the growth of new

cells, and keeps skin healthy.

Result of Chronic Deficiencies: Blindness, dry skin, dry hair, broken fingernails, and decreased resistance to

infections.

Three Food Choices: Carrots, squash, and sweet potatoes.

Vitamin E

Main Function: An antioxidant, helps protect cells from damage, and is important for the health of red blood

cells.

Result of Chronic Deficiencies: Anemia, muscle weakness, loss of muscle mass, loss of muscle tone, problems

transmitting nerve impulses, issues with stability and balance, degeneration of the retina, problems seeing,

and difficulty controlling eye movement.

Three Food Choices: Vegetable oils, avocados, and wheat germ.

Calcium

Main Function: Essential role in blood clotting, muscle contraction, nerve transmission, and tooth formation.

Result of Chronic Deficiencies: Over the long term, intakes of calcium below recommended levels can cause

low bone mass (osteopenia) and increasing the risks of osteoporosis and bone fractures. Symptoms of serious

calcium deficiency include numbness and tingling in the fingers, convulsions, and abnormal heart rhythms

that can lead to death if not corrected. These symptoms occur almost always in people with serious health

problems or who are undergoing certain medical treatments.

Three Food Choices: Milk, kale, and broccoli.

Magnesium

Main Function: Cofactor for enzyme systems.

Result of Chronic Deficiencies: Loss of appetite, nausea, vomiting, fatigue, and weakness. As magnesium

deficiency worsens, numbness, tingling, muscle contractions and cramps, seizures (sudden changes in

http://ods.od.nih.gov/factsheets/showterm.aspx?tID=315

4

behaviors caused by excessive electrical activity in the brain), personality changes, abnormal heart rhythms,

and coronary spasms can occur [1,3-4]. Severe magnesium deficiency can result in low levels of calcium in the

blood (hypocalcemia). Magnesium deficiency is also associated with low levels of potassium in the blood

(hypokalemia).

Three Food Choices: Green leafy vegetables, unpolished grains, and nuts.

Potassium

Main Function: Maintains fluid volume inside/outside of cells and thus normal cell function; acts to blunt the

rise of blood pressure in response to excess sodium intake, and decrease markers of bone turnover and

recurrence of kidney stones.

Result of Chronic Deficiencies: Hypokalemia, which can cause weak muscles, abnormal heart rhythms, and a

slight rise in blood pressure.

Three Food Choices: Fruits and vegetables, dried peas, and dairy products.

B. Excess Nutrients

Protein

Main Function: Serves as the major structural component of all cells in the body, s as enzymes, in

membranes, as transport carriers, and as some hormones. During digestion and absorption dietary proteins

are broken down to amino acids, which become the building blocks of these structural and functional

compounds. Nine of the amino acids must be provided in the diet; these are termed indispensable amino

acids. The body can make the other amino acids needed to synthesize specific structures from other amino

acids.

Result of Chronic Deficiencies: PEM, Kwashiorkor, Marasmus, impaired mental health, oedema, organ

failure, wasting and shrinkage of muscle tissues, and a weak immune system.

Thiamin

Main Function: Coenzyme in the metabolism of carbohydrates and branched-chain amino acids.

Result of Chronic Deficiencies: Brain damage can occur. One type is called Korsakoff syndrome. The other is

Wernicke's disease.

Riboflavin

Main Function: Coenzyme in numerous redox reactions.

Result of Chronic Deficiencies: Painful cracks form in the corners of the mouth and on the lips. The mouth

and tongue are sore, and the tongue may turn magenta. Red, greasy, scaly (seborrheic) patches may appear

around the nose, between the nose and the lips, on the ears and eyelids, and in the genital area.

Niacin

Main Function: Coenzyme or cosubstrate in many biological reduction and oxidation reactions-thus required

for energy metabolism.

Result of Chronic Deficiencies: A deficiency of niacin causes pellagra. The symptoms include digestive

problems, inflamed skin and mental impairment

B6

Main Function: Coenzyme in the metabolism of amino acids, glycogen and sphingoid bases.

Result of Chronic Deficiencies: People may have seizures, a scaly rash, a red tongue, cracks in the corners of

the mouth, or a pins-and-needles sensation in the hands and feet. It can also cause anemia.

B12

http://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#en1

http://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#en3

http://www.nlm.nih.gov/medlineplus/ency/article/000479.htm




5

Main Function: Coenzyme in nucleic acid metabolism; prevents megaloblastic anemia.

Result of Chronic Deficiencies: Very low vitamin B-12 level can cause symptoms of anemia, such as paleness,

weakness and fatigue (severe tiredness). It can also cause depression, dementia and other serious problems

with your nervous system. Damage to your nervous system that is caused by a low vitamin B-12 level can

become permanent if you don't get treatment promptly. Some people who have low vitamin B-12 levels also

have high levels of homocysteine, an amino acid in the blood. If you have low vitamin B-12 and high

homocysteine, you may have a higher risk of heart disease and stroke.

Folate

Main Function: Coenzyme in the metabolism of nucleic and amino acids; prevents magloblastic anemia.

Result of Chronic Deficiencies: Fatigue, gray hair, mouth sores (ulcers), poor growth, and swollen tongue

Vitamin C

Main Function: Cofactor for reactions requiring reduced copper or iron metalloenzyme and as a protective

antioxidant.

Result of Chronic Deficiencies: Scurvy, anemia, bleeding gums, infections, dry and splitting hair, and poor

wound healing.

Iron

Main Function: Component of hemoglobin and numerous enzymes; prevents microcytic hypochromic

anemia.

Result of Chronic Deficiencies: Iron deficiency anemia, feeling tired and weak, decreased work and school

performance, slow cognitive and social development during childhood, difficulty maintaining body

temperature, decreased immune function, which increases susceptibility to infection, and glossitis (an

inflamed tongue)

Zinc

Main Function: Component of multiple enzymes and proteins; involved in the regulation of gene expression.

Result of Chronic Deficiencies: It causes slow growth in infants and children, delayed sexual development in

adolescents and impotence in men. Zinc deficiency also causes hair loss, diarrhea, eye and skin sores and loss

of appetite. Weight loss, problems with wound healing, decreased ability to taste food, and lower alertness

levels can also occur.

Sodium

Main Function: Maintains fluid volume outside of cells and thus normal cell function.

Result of Chronic Deficiencies: Hyponatremia, dehydration, low blood sugar, heart palpitations, muscle

cramps, weakness or lethargy, confusion or disorientation, slurred speech, nausea, seizures, coma, or death.



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Oct 24, 2012

Gabriella Stewart, [email protected]

Profile: Gabriella, 3 Day Average

Profile

Active Profile: Gabriella

Height: 5 ft. 2 inches

Weight: 148.0 lbs.

Age: 25 years

BMI: 27.1

Gender: Female

Pregnancy: Not Pregnant

Activity Level: Active

Smoker: No

Strict Vegetarian/Vegan: No

DRI Goals

Nutrient DRI

Energy

Kilocalories

2434 kcal

Protein

53.71 g Daily requirement based on grams per

kilogram of body weight

Carbohydrate

270.0 - 390.0 g

Fat, Total

53.0 - 93.0 g

No recommendation

Fat

Saturated Fat

< 24 g

Less than 10% of calories

Monounsaturated Fat

*

No recommendation

Polyunsaturated Fat

*

No recommendation

Trans Fatty Acid

*

No recommendation

Cholesterol

< 300 mg

Less than 300mg recommended

Essential Fatty Acids

Omega-6 Linoleic 12 g

Omega-3 Linolenic 1.1 g

Carbohydrates

mailto:[email protected]

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Oct 24, 2012



Nutrient DRI

Dietary Fiber, Total

25 g

Sugar, Total

*

No recommendation

Other

Water 2.7 L

Alcohol * No recommendation

Vitamins

Thiamin 1.1 mg

Riboflavin 1.1 mg

Niacin 14 mg

Vitamin B6 1.3 mg

Vitamin B12 2.4 µg

Folate (DFE) 400 µg

Vitamin C 75 mg

Vitamin D (ug) 15 µg DRI Adequate Intake

Vitamin A (RAE) 700 µg

Vitamin A (IU) 2333 IU

Alpha-Tocopherol 15 mg

Minerals

Calcium

1000 mg

DRI Adequate Intake

Iron

18 mg

Magnesium

310 mg

Potassium

4700 mg

DRI Adequate Intake

Zinc

8 mg

Sodium

1500 mg

DRI Adequate Intake


8

Ca

lori

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Oct 24, 2012



Macronutrient Ranges for Oct 19, 2012, Oct 20, 2012, Oct 21, 2012

Macronutrient Ranges

1,250

1,000

750

500

250

0

Carbs Protein Fat Alcohol

Recommended Actual Intake

Recommended Yours

Carbs 45%-65% 1,095-1,582 kCal 49% 962 kCal

Protein 10%-35% 243-852 kCal 15% 296 kCal

Fats 20%-35% 487-852 kCal 38% 736 kCal

Alcohol 0% 0 kCal 0% 0 kCal


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Saturated Fat 10%

Monounsaturated Fat 9%

Polyunsaturated Fat 5%

Trans Fatty Acid 1% Unspecified 13%

Oct 24, 2012



Fat Breakdown for Oct 19, 2012, Oct 20, 2012, Oct 21, 2012

Source of Fat 0% 25% 50% 75% 100%

* Transfat data is not yet reported by all sources and therefore may be under-represented.


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Oct 24, 2012



Intake vs. Goals for Oct 19, 2012, Oct 20, 2012, Oct 21, 2012

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

Energy Kilocalories 2434 kcal 1,949 kcal 80%

Protein 53.71 g 74.06 g 138%

Carbohydrate 270.0 - 390.0 g

240.45 g

Fat, Total 53.0 - 93.0 g 81.81 g

Fat Saturated Fat < 24 g 21.41 g 89%

Monounsaturated Fat * 19.89 g

Polyunsaturated Fat * 10.8 g

Trans Fatty Acid * 1.76 g

Cholesterol < 300 mg 188.39 mg 63%

Essential Fatty Acids Omega-6 Linoleic 12 g 9.89 g 82%

Omega-3 Linolenic 1.1 g 0.75 g 68%

Carbohydrates Dietary Fiber, Total 25 g 23.48 g 94%

Sugar, Total * 77.37 g

Other Water 2.7 L 2.12 L 79%

Alcohol * 0 g

Vitamins Thiamin 1.1 mg 1.75 mg 159%

Riboflavin 1.1 mg 2.27 mg 206%

Niacin 14 mg 25.36 mg 181%

Vitamin B6 1.3 mg 2.13 mg 164%

Vitamin B12 2.4 µg 5.52 µg 230%

Folate (DFE) 400 µg 795 µg 199%

Vitamin C 75 mg 94.58 mg 126%

Vitamin D (ug) 15 µg 1.74 µg 12%

Vitamin A (RAE) 700 µg 460.31 µg 66%

Vitamin A (IU) 2333 IU 4,294.5 IU 184%

Alpha-Tocopherol 15 mg 7.11 mg 47%

Minerals Calcium 1000 mg 731.64 mg 73%

Iron 18 mg 22.13 mg 123%

Magnesium 310 mg 209.89 mg 68%

Potassium 4700 mg 1,847.83 mg 39%


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Oct 24, 2012



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

Zinc 8 mg 14.76 mg 184%

Sodium 1500 mg 3,741.59 mg 249%


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Oct 24, 2012



MyPlate Analysis for Oct 19, 2012, Oct 20, 2012, Oct 21, 2012

Goal* Actual % Goal

Grains 9.0 oz. eq. tips 7 oz. eq. 78.2%

Vegetables 3.5 cup eq. tips 2 cup eq. 57.4%

Fruits 2.0 cup eq. tips 1.5 cup eq. 73.2%

Dairy 3.0 cup eq. tips 1.8 cup eq. 59.7%

Protein Foods 6.5 oz. eq. tips 4.8 oz. eq. 74.2%

Empty Calories 410.0 649.1 158.3%

Your results are based on a 2434 calorie pattern.

Make Half Your Grains Whole! Aim for at least 4.5 oz. eq. whole grains.

Vary Your Veggies! Aim for this much every week:

Dark Green Vegetables = 2.0 cups weekly Orange Vegetables = 1.5 cups weekly Dry Beans &Peas = 2.5 cups weekly Starchy Vegetables = 2.5 cups weekly Other Vegetables = 5.5 cups weekly

Oils: Aim for 8.0 teaspoons of oil a day.

*MyPlate contains recommendations only for calorie levels up to 3,200 per day. If Diet Analysis Plus recommends more than 3,200 calories per day for you, talk to your instructor for guidance on how to use MyPlate.

**CAUTION!Recipes are not included on the MyPlate Report, as plate values for these cannot be calculated.


http://www.choosemyplate.gov/foodgroups/grains.html

http://www.choosemyplate.gov/foodgroups/grains_tips.html

http://www.choosemyplate.gov/foodgroups/vegetables.html

http://www.choosemyplate.gov/foodgroups/vegetables_tips.html

http://www.choosemyplate.gov/foodgroups/fruits.html

http://www.choosemyplate.gov/foodgroups/fruits_tips.html

http://www.choosemyplate.gov/foodgroups/dairy.html

http://www.choosemyplate.gov/foodgroups/dairy_tips.html

http://www.choosemyplate.gov/foodgroups/proteinfoods_tips.html

http://www.choosemyplate.gov/professionals/pdf_food_intake.html



http://www.choosemyplate.gov/foodgroups/vegetables.html

http://www.choosemyplate.gov/foodgroups/oils.html

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Oct 24, 2012



Intake Spreadsheet for Oct 19, 2012

Item Name Meal Quantity Wt(g) Kcal(kcal)

GENERAL MILLS Multi-Grain CHEERIOS Breakfast 2 cup(s) 60 227.4

Blueberries Breakfast 0.5 cup(s) 72.5 41.33

Coffee, Brewed Breakfast 8 fluid ounce(s) 237 2.37

COFFEEMATE Non Dairy Creamer, Hazelnut, Fat Free, Liquid

Breakfast 1 ounce(s) 28.35 47.25

SARGENTO String Cheese Snacks Breakfast 1 item(s) - 1 item is 1 oz

28 80

Milk, Non Fat Skim or Fat Free Breakfast 8 fluid ounce(s) - 8 fl oz is 1 cup

245 83.3

DASANI Water, Bottled Lunch 1 item(s) - bottle 16.9 fl oz in

packages of 6 and 24

500 0

SUBWAY Sandwich, Turkey Breast, Wheat, 6 Inch

Lunch 1 item(s) - 1 item is 1 sandwich

226 280

FRESH EXPRESS Leaves, Baby Spinach Lunch 1 cup(s) 28.33 6.67

Tomatoes, Red Lunch 3 piece(s) - wedge (1/4 of

medium tomato)

93 16.74

Cucumber, Sliced Lunch 0.25 cup(s) - slices

26 3.9

SUBWAY Soup, Cream of Potato with Bacon Lunch 8 fluid ounce(s) 248 192

DASANI Water, Bottled Dinner 1 item(s) - bottle 16.9 fl oz in


500 0

PIZZA HUT Pizza, Ham & Pineapple, Pan, Medium, 12 inch

Dinner 2 slice(s) - 1 slice is 1/8 pizza

194 460

Salad, Caesar, with Dressing Dinner 2 cup(s) 216 336.96

Crackers, Whole Wheat Snacks 8 item(s) 32 136.64

DASANI Water, Bottled Snacks 1 item(s) - bottle 16.9 fl oz in


500 0

3,234.18 1,914.55 Item Name Protein(g) Carb(g) Fat(g) Sat Fat(g)

GENERAL MILLS Multi-Grain CHEERIOS 4.14 47.59 2.07 0.32

Blueberries 0.54 10.51 0.24 0.02

Coffee, Brewed 0.28 0 0.05 0


0 9.45 0 0

SARGENTO String Cheese Snacks 8 1 6 3.5

Milk, Non Fat Skim or Fat Free 8.26 12.15 0.2 0.14

DASANI Water, Bottled 0 0 0 0


18 47 3.5 1

FRESH EXPRESS Leaves, Baby Spinach 0.67 1 0 0

Tomatoes, Red 0.82 3.62 0.19 0.03

78.37 245.77 73.03 21.82


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Oct 24, 2012



Item Name

Protein(g)

Carb(g)

Fat(g)

Sat Fat(g)

Cucumber, Sliced 0.17 0.94 0.03 0.01

SUBWAY Soup, Cream of Potato with Bacon 4 20.8 10.4 4



20 56 18 7

Salad, Caesar, with Dressing 10.11 13.46 27.84 5.14

Crackers, Whole Wheat 3.39 22.26 4.52 0.66


78.37 245.77 73.03 21.82 Item Name

GENERAL MILLS Multi-Grain CHEERIOS

Mono Fat(g)

0.61

Poly Fat(g)

0.83

Trans Fat(g)

0

Chol(mg)

0

Blueberries 0.03 0.11 0 0

Coffee, Brewed 0.04 0 0 0


0 0 0 0

SARGENTO String Cheese Snacks 0 0 0 15

Milk, Non Fat Skim or Fat Free 0.05 0.01 0 4.9



0 0 0 20

FRESH EXPRESS Leaves, Baby Spinach 0 0 0 0

Tomatoes, Red 0.03 0.08 0 0

Cucumber, Sliced 0 0.01 0 0

SUBWAY Soup, Cream of Potato with Bacon 0 0 0 12



0 0 0 40

Salad, Caesar, with Dressing 18.19 3.25 0 79.92

Crackers, Whole Wheat 1.04 2.22 0.06 0


19.98 6.5 0.06 171.82

Item Name Omega-6(g) Omega-3(g) Diet Fiber(g) Sugar(g)


Blueberries 0.06 0.04 1.74 7.22

Coffee, Brewed 0 0 0 0


0 0 0 9.45


Milk, Non Fat Skim or Fat Free 0 0 0 12.47



0 0 5 6

FRESH EXPRESS Leaves, Baby Spinach 0 0 0.67 0

Tomatoes, Red 0.07 0 1.12 2.45

Cucumber, Sliced 0.01 0 0.13 0.43

SUBWAY Soup, Cream of Potato with Bacon 0 0 2.4 2.4


5.57 0.73 25.77 61.96


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Oct 24, 2012





0 0 2 6




5.57 0.73 25.77 61.96

Item Name Water(L) Alcohol(g) Thiamin(mg) Ribo(mg)

GENERAL MILLS Multi-Grain CHEERIOS 0 0 3.1 3.52

Blueberries 0.06 0 0.03 0.03

Coffee, Brewed 0.24 0 0.03 0.18


0 0 0 0


Milk, Non Fat Skim or Fat Free 0.22 0 0.11 0.45

DASANI Water, Bottled 0.5 0 0 0


0 0 0 0

FRESH EXPRESS Leaves, Baby Spinach 0 0 0 0

Tomatoes, Red 0.09 0 0.03 0.02





0 0 0 0

Salad, Caesar, with Dressing 0.16 0 0 0.29

Crackers, Whole Wheat 0 0 0.06 0.01


2.3 0 3.37 4.49 Item Name Niacin(mg) Vit B6(mg) Vit B12(µg) Fol (DFE)(µg)


Blueberries 0.3 0.04 0 4.35

Coffee, Brewed 0.45 0 0 4.74


0 0 0 0





0 0 0 0

FRESH EXPRESS Leaves, Baby Spinach 0 0 0 53.33

Tomatoes, Red 0.55 0.07 0 13.95

Cucumber, Sliced 0.03 0.01 0 1.82




0 0 0 0

Salad, Caesar, with Dressing 2.5 0 0.45 222.48

46.92 4.41 14.09 1,720.48


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Oct 24, 2012



Item Name Niacin(mg) Vit B6(mg) Vit B12(µg) Fol (DFE)(µg)

Crackers, Whole Wheat 1.48 0.06 0 8.96


46.92 4.41 14.09 1,720.48

Item Name Vit C(mg) Vit D (ug)(µg) Vit A (RAE)(µg) Vit A (IU)(IU)


Blueberries 7.03 0 2.17 39.15



0 0 0 0

SARGENTO String Cheese Snacks 0 0 60.06 200

Milk, Non Fat Skim or Fat Free 0 2.94 149.45 499.8



18 0 0 400

FRESH EXPRESS Leaves, Baby Spinach 8 0 133.33 2666.67

Tomatoes, Red 12.74 0 39.06 774.69





0 0 0 0

Salad, Caesar, with Dressing 37.8 0 436.32 3783.48

Crackers, Whole Wheat 0 0 0 0


115.32 5.04 1,121.1 9,585.49 Item Name Alpha-T(mg) Calcium(mg) Iron(mg) Magn(mg)

GENERAL MILLS Multi-Grain CHEERIOS 9.77 207 37.24 8.4

Blueberries 0.41 4.35 0.2 4.35

Coffee, Brewed 0.02 4.74 0.02 7.11


0 0 0 0





0 60 2.7 0

FRESH EXPRESS Leaves, Baby Spinach 0 26.67 0.9 0

Tomatoes, Red 0.5 9.3 0.25 10.23

Cucumber, Sliced 0.01 4.16 0.07 3.38

SUBWAY Soup, Cream of Potato with Bacon 0 80 0.29 0



0 0 0 0




15.06 1,081.6 45.5 130.18


17

Oct 24, 2012



Item Name Potas(mg) Zinc(mg) Sodium(mg)

GENERAL MILLS Multi-Grain CHEERIOS 175.8 31.03 331.2

Blueberries 55.83 0.12 0.73

Coffee, Brewed 116.13 0.05 4.74


0 0 47.25

SARGENTO String Cheese Snacks 0 0 210

Milk, Non Fat Skim or Fat Free 382.2 1.03 102.9

DASANI Water, Bottled 0 0 0


0 0 920

FRESH EXPRESS Leaves, Baby Spinach 0 0 21.67

Tomatoes, Red 220.41 0.16 4.65

Cucumber, Sliced 38.22 0.05 0.52

SUBWAY Soup, Cream of Potato with Bacon 0 0 696



0 0 1040

Salad, Caesar, with Dressing 444.96 1.08 509.76

Crackers, Whole Wheat 110.4 0.84 225.28


1,543.95 34.36 4,114.69


18

Oct 24, 2012





Sandwich, Fried Egg Breakfast 1 item(s) 96 225.6

Juice, Orange Breakfast 8 fluid ounce(s) 248 111.6

DASANI Water, Bottled Breakfast 1 item(s) - bottle 16.9 fl oz in


500 0

Burrito, Bean and Cheese Lunch 1 item(s) 93 190.65



500 0

Chips, Tortilla, Plain Lunch 2 ounce(s) 56.7 277.26

Salsa Lunch 1 ounce(s) 28.35 7.65

JACK IN THE BOX Tacos, 2 Dinner 1 serving(s) - 1 serving is 2

tacos

147 360

JACK IN THE BOX Egg Rolls, 3 Piece Dinner 3 item(s) 170 400

COKE Diet Cola Soda Dinner 12 fluid ounce(s) 360 1.5

Coffee, Brewed Snacks 8 fluid ounce(s) 237 2.37

COFFEEMATE Non Dairy Creamer, Original, Fat Free, Liquid

Snacks 1 ounce(s) 28.35 18.9

Crackers, Whole Wheat Snacks 8 item(s) 32 136.64

SARGENTO String Cheese Snacks Snacks 1 item(s) - 1 item is 1 oz

28 80

2,524.4 1,812.18

Item Name Protein(g) Carb(g) Fat(g) Sat Fat(g)

Sandwich, Fried Egg 10.03 26.18 8.57 2.3

Juice, Orange 1.74 25.79 0.5 0.06


Burrito, Bean and Cheese 6.84 29.04 5.63 2.15


Chips, Tortilla, Plain 4.42 37.17 13.25 1.59

Salsa 0.44 1.77 0.05 0.01

JACK IN THE BOX Tacos, 2 11 33 21 5

JACK IN THE BOX Egg Rolls, 3 Piece 14 44 19 6

COKE Diet Cola Soda 0 0.15 0 0



0 1.89 0 0


SARGENTO String Cheese Snacks 8 1 6 3.5

60.13 222.26 78.56 21.27

Item Name Mono Fat(g) Poly Fat(g) Trans Fat(g) Chol(mg)

Sandwich, Fried Egg 3.21 1.89 0 206.4

Juice, Orange 0.09 0.1 0 0


9.4 12.69 3.7 261.05


19

Oct 24, 2012






Chips, Tortilla, Plain 3.85 6.38 0.04 0

Salsa 0.01 0.03 0 0

JACK IN THE BOX Tacos, 2 0 0 0.5 20


COKE Diet Cola Soda 0 0 0 0



0 0 0 0

Crackers, Whole Wheat 1.04 2.22 0.06 0


9.4 12.69 3.7 261.05 Item Name Omega-6(g) Omega-3(g) Diet Fiber(g) Sugar(g)


Juice, Orange 0.07 0.03 0.5 20.83





Salsa 0.03 0 0.45 0.87



COKE Diet Cola Soda 0 0 0 0.15



0 0 0 0



11.69 0.89 22.4 35.98 Item Name Water(L) Alcohol(g) Thiamin(mg) Ribo(mg)

Sandwich, Fried Egg 0.05 0 0.27 0.4

Juice, Orange 0.22 0 0.22 0.07


Burrito, Bean and Cheese 0.05 0 0.18 0.09


Chips, Tortilla, Plain 0 0 0.01 0.06

Salsa 0.03 0 0.01 0.01



COKE Diet Cola Soda 0.36 0 0.02 0.08

Coffee, Brewed 0.24 0 0.03 0.18


0 0 0 0

Crackers, Whole Wheat 0 0 0.06 0.01


1.94 0 0.79 0.9


20

Oct 24, 2012





Juice, Orange 0.99 0.1 0 74.4





Salsa 0.02 0.05 0 1.13






0 0 0 0

Crackers, Whole Wheat 1.48 0.06 0 8.96


7.81 0.53 0.98 330.01


Sandwich, Fried Egg 0 0 89.28 386.17

Juice, Orange 124 0 24.8 496




Chips, Tortilla, Plain 0 0 0 1.7

Salsa 0.54 0 4.25 82.78


JACK IN THE BOX Egg Rolls, 3 Piece 10.3 0 0 643.94




0 0 0 0

Crackers, Whole Wheat 0 0 0 0

SARGENTO String Cheese Snacks 0 0 60.06 200

135.21 0.09 201.64 1,918.47

Item Name Alpha-T(mg) Calcium(mg) Iron(mg) Magn(mg)


Juice, Orange 0.1 27.28 0.5 27.28





Salsa 0.33 7.65 0.13 4.25


JACK IN THE BOX Egg Rolls, 3 Piece 0 68.69 3.86 0

COKE Diet Cola Soda 0 10.8 0.4 3.6

Coffee, Brewed 0.02 4.74 0.02 7.11

4.51 648.34 12.29 209.12


21

Oct 24, 2012





0 0 0 0



4.51 648.34 12.29 209.12 Item Name Potas(mg) Zinc(mg) Sodium(mg)

Sandwich, Fried Egg 117.12 0.92 438.72

Juice, Orange 496 0.12 2.48


Burrito, Bean and Cheese 242.73 0.8 523.59


Chips, Tortilla, Plain 121.9 1.39 238.71

Salsa 84.2 0.1 170.1

JACK IN THE BOX Tacos, 2 380 0 540

JACK IN THE BOX Egg Rolls, 3 Piece 430 0 920

COKE Diet Cola Soda 18 0.04 42

Coffee, Brewed 116.13 0.05 4.74


0 0 0

Crackers, Whole Wheat 110.4 0.84 225.28

SARGENTO String Cheese Snacks 0 0 210

2,116.48 4.27 3,315.62


22

Oct 24, 2012





Blueberries Breakfast 0.5 cup(s) 72.5 41.33

Banana Breakfast 1 item(s) - Medium (7 in. to 7 7/8 in. long)

118 105.02

DANNON Yogurt, Plain, Low Fat Breakfast 1 item(s) - 1 item is 6 oz container

170 100

Coffee, Brewed Breakfast 8 fluid ounce(s) 237 2.37


Breakfast 1 ounce(s) 28.35 47.25

PANERA BREAD Salad, Mediterranean Salmon, Half

Lunch 1 serving(s) - 1 serving is 1 half

salad

198.45 240

PANERA BREAD Soup, French Onion w/ Cheese & Croutons, 9.25 oz

Lunch 1 serving(s) - 1 serving is 9.25

oz

262.24 200



500 0

Chicken, Breast, Meat Only, Boneless, Skinless, Roasted

Dinner 3 ounce(s) 85.05 140.33

RICE A RONI Rice Pilaf, Prepared Dinner 1 cup(s) 240 310

Green Beans, Boiled, Drained Dinner 1 cup(s) 125 43.75

DASANI Water, Bottled Dinner 1 item(s) - bottle 16.9 fl oz in


500 0

Nuts, Mixed, with Peanuts, Dry Roasted Snacks 0.5 cup(s) 68.5 406.89

DASANI Water, Bottled Snacks 1 item(s) - bottle 16.9 fl oz in


500 0

Pie, Blueberry, Prepared Snacks 1 piece(s) - 1/8 of 9 in. pie

147 360.15

Cranberries, Dried, Sweetened Snacks 0.33 cup(s) 40 123.2

3,292.09 2,120.29 Item Name Protein(g) Carb(g) Fat(g) Sat Fat(g)

Blueberries 0.54 10.51 0.24 0.02

Banana 1.29 26.95 0.39 0.13

DANNON Yogurt, Plain, Low Fat 8 12 2.5 1.5



0 9.45 0 0


14 14 15 3.5


8 19 10 4.5


83.7 253.31 93.85 21.14


23

Oct 24, 2012



Item Name

Protein(g)

Carb(g)

Fat(g)

Sat Fat(g)


26.38 0 3.04 0.86

RICE A RONI Rice Pilaf, Prepared 7 52 9 1.5

Green Beans, Boiled, Drained 2.36 9.85 0.35 0.08


Nuts, Mixed, with Peanuts, Dry Roasted 11.85 17.36 35.24 4.73


Pie, Blueberry, Prepared 3.97 49.24 17.49 4.28

Cranberries, Dried, Sweetened 0.03 32.94 0.55 0.04

83.7 253.31 93.85 21.14


Blueberries 0.03 0.11 0 0

Banana 0.04 0.09 0 0

DANNON Yogurt, Plain, Low Fat 0 0 0 10



0 0 0 0


0 0 0 35


0 0 0 15



1.05 0.65 0 72.29

RICE A RONI Rice Pilaf, Prepared 0 0 1.5 0

Green Beans, Boiled, Drained 0.01 0.18 0 0


Nuts, Mixed, with Peanuts, Dry Roasted 21.51 7.38 0 0


Pie, Blueberry, Prepared 7.53 4.53 0 0

Cranberries, Dried, Sweetened 0.08 0.26 0 0

30.29 13.2 1.5 132.29 Item Name Omega-6(g) Omega-3(g) Diet Fiber(g) Sugar(g)

Blueberries 0.06 0.04 1.74 7.22

Banana 0.05 0.03 3.07 14.43




0 0 0 9.45


0 0 2 9


0 0 1 5



0.5 0.03 0 0

RICE A RONI Rice Pilaf, Prepared 0 0 2 1

Green Beans, Boiled, Drained 0.07 0.11 4 1.94

12.41 0.63 22.25 134.18


24

Oct 24, 2012





Nuts, Mixed, with Peanuts, Dry Roasted 7.22 0.13 6.16 2.74


Pie, Blueberry, Prepared 4.25 0.28 0 45.4

Cranberries, Dried, Sweetened 0.25 0.01 2.28 26

12.41 0.63 22.25 134.18 Item Name Water(L) Alcohol(g) Thiamin(mg) Ribo(mg)

Blueberries 0.06 0 0.03 0.03

Banana 0.09 0 0.04 0.09

DANNON Yogurt, Plain, Low Fat 0 0 0.09 0.51

Coffee, Brewed 0.24 0 0.03 0.18


0 0 0 0


0 0 0 0


0 0 0 0



0.06 0 0.06 0

RICE A RONI Rice Pilaf, Prepared 0 0 0.38 0.14

Green Beans, Boiled, Drained 0.11 0 0.09 0.12


Nuts, Mixed, with Peanuts, Dry Roasted 0 0 0.14 0.14


Pie, Blueberry, Prepared 0.08 0 0.22 0.19

Cranberries, Dried, Sweetened 0.01 0 0 0.01

2.13 0 1.08 1.4 Item Name Niacin(mg) Vit B6(mg) Vit B12(µg) Fol (DFE)(µg)

Blueberries 0.3 0.04 0 4.35

Banana 0.78 0.43 0 23.6

DANNON Yogurt, Plain, Low Fat 0 0.12 1.2 0



0 0 0 0


0 0 0 0


0 0 0 0



11.66 0.51 0.29 3.4


Green Beans, Boiled, Drained 0.77 0.07 0 41.25


Nuts, Mixed, with Peanuts, Dry Roasted 3.22 0.2 0 34.25


21.34 1.44 1.49 334.51


25

Oct 24, 2012




Pie, Blueberry, Prepared 1.76 0.05 0 52.92

Cranberries, Dried, Sweetened 0.4 0.02 0 0

21.34 1.44 1.49 334.51


Blueberries 7.03 0 2.17 39.15

Banana 10.27 0 3.54 75.52

DANNON Yogurt, Plain, Low Fat 2.4 0 0 0





0 0 0 0

0 0 0 0

0 0 0 0



0 0.09 5.1 17.86


Green Beans, Boiled, Drained 12.12 0 43.75 875


Nuts, Mixed, with Peanuts, Dry Roasted 0.27 0 0.69 10.27


Pie, Blueberry, Prepared 1.03 0 2.94 61.74

Cranberries, Dried, Sweetened 0.08 0 0 0

33.21 0.09 58.19 1,379.55


Blueberries 0.41 4.35 0.2 4.35

Banana 0.12 5.9 0.31 31.86


Coffee, Brewed 0.02 4.74 0.02 7.11




0 0 0 0

0 0 0 0

0 0 0 0



0.23 12.76 0.88 24.66

RICE A RONI Rice Pilaf, Prepared 0 20 1.8 0

Green Beans, Boiled, Drained 0.56 55 0.81 22.5


Nuts, Mixed, with Peanuts, Dry Roasted 0 47.95 2.53 154.12


Pie, Blueberry, Prepared 0 10.29 1.81 11.76

Cranberries, Dried, Sweetened 0.43 4 0.21 2

1.78 464.99 8.59 290.37


26

Oct 24, 2012



Item Name Potas(mg) Zinc(mg) Sodium(mg)

Blueberries 55.83 0.12 0.73

Banana 422.44 0.18 1.18

DANNON Yogurt, Plain, Low Fat 390 1.2 115

Coffee, Brewed 116.13 0.05 4.74




0 0 47.25

0 0 660

0 0 1560



217.73 0.85 62.94


27

RICE A RONI Rice Pilaf, Prepared 0 0 1060

Green Beans, Boiled, Drained 182.5 0.31 1.25


Nuts, Mixed, with Peanuts, Dry Roasted 408.95 2.6 8.22


Pie, Blueberry, Prepared 73.5 0.29 271.95

Cranberries, Dried, Sweetened 16 0.04 1.2

1,883.07 5.64 3,794.45

28

Oct 24, 2012



Energy Balance for Oct 19, 2012, Oct 20, 2012, Oct 21, 2012

Date

kCal Consumed

kCal Burned

Net kCal

Oct 19, 2012

1914

1772

142

Oct 20, 2012 1814 1772 42

Oct 21, 2012 2119 1772 347

Total:

5847

5316

531

Daily Caloric Summary kCal

Recommended: 2434 Average Intake: 1949

Average Expenditure: 1772

Average Net Gain/Loss: 177


29

III. My Perfect Plan Analysis

30

A. Overcame Deficiencies

Water

How I overcame this deficiency: By adding a 16.9 oz water bottle as my beverage with each

meal and once more with a snack, I was able to reach my DRI goals for water.

Omega 3 Fatty Acid

How I overcame this deficiency: By increasing my consumption mixed nuts and avocado to my

diet along with avocado and Caesar salads.

Vitamin A

How I overcame this deficiency: By increasing my consumption of spinach and adding foods

such as carrots and hummus as well as celery with peanut butter and raisins.

Vitamin E

How I overcame this deficiency: By increasing my consumption of mixed nuts and spinach along

with adding foods such as asparagus, broccoli, and granola bars, I was able to meet my DRI

goals.

Calcium

How I overcame this deficiency: By increasing my consumption of milk and dairy products such

as yogurt and cheese, I was able to meet my DRI goals.

Magnesium

How I overcame this deficiency: By increasing my consumption of foods such as whole wheat

breads and pastas, bananas, mixed nuts, and yogurt, I was able to meet my DRI goals.

By comparing my WB4 to my WB1, I noticed that in general, I increased my consumption of

whole wheat foods, vegetables, nuts, and dairy products. All these foods are so nutrient dense that they

can fulfill multiple minimum DRI requirements for vitamins and minerals that my body needs. My

deficiencies were Water, Omega 3 fatty acids, Vitamin A, Vitamin E, Calcium and Magnesium. By

increasing my intake of dairy products such as yogurt, I was able to not only meet my Calcium needs, but

also my magnesium needs. Foods such as mixed nuts boosted my levels of Vitamin A and Vitamin E as

well as my Omega 3 fatty acids. Adding water to every meal allowed me to meet my body’s need for

water. Eating nutrient rich foods did not just allow me to meet one vitamin or one mineral need, but it

allowed me to meet the needs of multiple vitamins and minerals.

The D.A.S.H diet has two levels of daily sodium intake; 1,500 and 2,300 milligrams per day. 1,500

milligrams a day is designed to lower cholesterol. 2,300 milligrams is the highest recommended intake

from the U.S. Dietary Guidelines for Americans. In comparing WB1 to WB4, my sodium consumption did

decrease fairly significantly, moving from 3,741.59 milligrams on average per day to 2,983.16 milligrams.

Foods in my diet from WB1 that are high in sodium include French onion soup, pilaf rice, snack foods

and canned foods such as olives. I eliminated most of these foods in my WB4 and was able to lower my

sodium levels. If I was able to decrease my consumption of sodium even further, I would have to limit

my consumption of grains and lunch meats. I believe by doing this, I could meet the DRI recommended

intake for sodium.

31

Increasing consumption of Potassium, Calcium, and Magnesium is also recommended by the

D.A.S.H. diet. According to the D.A.S.H. meal plan, one should consume 4,700 milligrams of Potassium,

1,250 milligrams of Calcium, and 500 milligrams of Magnesium per day. Foods like avocados, tomatoes,

and spinach all contain the highest amount of potassium from my WB4. Milk, yogurt, and cheese are

foods that allowed me to reach my calcium goals. Multigrain breads, mixed nuts, and spinach supplied

enough magnesium to meet my desired daily intake.

The D.A.S.H. diet was created in 1996 by researchers at the Brigham and Women's Hospital in

Boston, Center for Health Research in Portland, Duke University Medical Center in Durham, John's

Hopkins University, Baltimore and Pennington Biomedical Research Center in Baton Rouge and is

promoted by the U.S. National Heart, Lung, and Blood Institute. The National Institute of Health

regulates this plan to prevent and control hypertension. By lowering blood pressure, one can

significantly reduce the risk for heart disease. The plan incorporates more fruits and vegetables in the

diet along with reducing amounts of sodium all while meeting other dietary vitamin and mineral needs

in order to lower blood pressure.

32

IV. Super Foods Avocados

How many times used: 1t

Good nutrients: Omega 3 fatty acids, Thiamin, Riboflavin, Niacin, Vitamin C,

Magnesium, Potassium, and Zinc.

Excellent nutrients: Fiber, Omega 6 fatty acids, B6, and Folate.

Motivation: I have an avocado tree in my backyard. This fruit is super easy for me to

obtain and is also one of my most favorite foods.

Mixed nuts

How many times used: 1

Good nutrients: Carbohydrates, Omega 3 fatty acids, Thiamin, Riboflavin, B6, and Iron.

Excellent nutrients: Protein, Fiber, Omega 6 fatty acids, Niacin, Magnesium and Zinc.

Motivation: Mixed nuts are a food that I can find almost anywhere, including a gas

station.

Wheat thins and string cheese


Good nutrients: Protein and Calcium.

Excellent nutrients: NONE

Motivation: These are foods that are both found in my house at all times. They are

quick and easy to take with me as a snack during the day.

Yogurt Parfait


Good nutrients: Thiamin, Calcium, and Zinc.

Excellent nutrients: Riboflavin, B6, B12, Folate, and Vitamin C.

Motivation: I can drive through MacDonald’s and easily pick one of these up.

Yogurt and blueberries


Good nutrients: Water, Thiamin, Vitamin C, Magnesium, and Potassium.

Excellent nutrients: Protein, B12, Calcium, and Zinc.

Motivation: Yogurt and blueberries are generally in my house at all times. This is a filling

snack that also curbs my appetite for something sweet.

Celery with peanut butter and raisins


Good nutrients: Protein, Carbohydrates, Fiber, B6, Folate, Potassium, and Zinc.

Excellent nutrients: Niacin, Vitamin A, and Magnesium.

33

Motivation: This is another snack that is not only healthy, but it curbs my appetite for

something sweet.

Kashi granola bar


Good nutrients: Protein, Fiber, Omega 6 Fatty Acids, Riboflavin, and Magnesium.


Motivation: It is an easy snack to take on the go to consume in between meals.

Carrots and hummus


Good nutrients: Fiber, B6, and Vitamin C

Excellent nutrients: Vitamin A

Motivation: It is a great replacement for chips with sandwiches.

Raw tomato, onion, and cucumber with oil and vinegar


Good nutrients: Water, Fiber, B6, Folate, Vitamin A, Magnesium, and Potassium.

Excellent nutrients: Omega 3 Fatty Acids and Vitamin C.

Motivation: These are some of my favorite vegetables. This mix is something I can take

with me to snack on or to add as a side to any meal.

Grapes


Good nutrients: Thiamin, Riboflavin, B6 and Zinc.


Motivation: This is something that is constantly in my fridge. I love freezing grapes and

eating them as a snack on my way to work.

35

V. Farm to Table: Super Food Analysis

California Avocados: From Seed to Tree

In 1871, a judge by the name of R.B. Ord from Santa Barbara, California introduced avocado trees to

the United States. The trees from Mexico would prove to be fruitful, and by the 1900’s, the

commercialization of the plant would begin. As time has progressed, many different varieties of the fruit

have existed. Originating in La Habra, California, the Hass avocado has been the most popular over the

last 40 years. From conception in the United States in 1871 until now, California remains responsible for

over 90 percent of the nation’s crop. Today, nearly 5,000 growers from San Luis Obispo to San Diego

harvest on around 52,000 acres of land. Unlike many fruits and vegetables, avocados are grown year

round and only ripen after being harvested. Reaching a maximum height of 80 feet, an individual tree

can yield about 52 pounds of fruit each harvest. Avocado provides excellent sources of fiber, omega-3

fatty acids, and vitamins niacin and folate.

Conditions appropriate for growing California avocados would be that of a Mediterranean climate.

With dry summers and mild winters, this climate is where avocados thrive. Growing is fairly simple in

that anyone can plant an avocado seed in their backyard given the correct amount of space, necessary

climate, care, and time. In the case of California Avocado growers, a large span of land with an intricate

36

irrigation system is essential. Chemicals such as nitrogen and fertilizers can be dispensed through these

irrigation systems, and are regulated locally for environmental safety. Cross-pollination between A and B

flowers ensures maximum production for these farmers. That is, by planting the two different types of

flowers to bloom at the same period, the trees will (given the correct method used) cross-pollinate and

thus promote growth. The process of growing is lengthy, however, taking anywhere from 7-15 years for

a tree to produce. Leaves from the plant can be tested to determine the health of the tree. Minimum oil

levels are used to establish maturity, which is regulated by California State law. When the avocados are

flourishing from a healthy tree and oil levels are met, avocados can be harvested.

The California Avocado Commission has existed since 1978. With a budget of about 15 million a

year, the commission is responsible for overseeing the wellbeing of the states avocado farms and

growers. This includes management, marketing, and product research within the growers association. In

order to assist their research, the California Avocado Commission has held a partnership with UC

Riverside for over 20 years. The focal point of research has proven to be adding variety to the spectrum

of avocado breeds. In doing so, the CAC projects that the market for genetically altered avocados will

increase, thus promoting growers’ profit. With the progression of research and technology, the CAC still

lacks the funds and support to genetically engineer a new breed of avocados. Not only are funds and

support lacking, but guidelines and well-defined objectives seem to be absent from the commission’s

research endeavors. With that being said, research seems to be inadvertently going nowhere without

the fundamental necessities needed to move forward.

As for the individual farmers, it seems as though water source is the main concern. Because so many

farmers are on a large amount of land, finding an effective, inexpensive, clean, and environmentally

sound way to sustain their trees is a necessity. Many participate in their local city councils. For example,

Duncan and Robert Abbott of Carpinteria have built their avocado farm based on the fundamental

ideologies of environmentalists. True to form, their avocados grow on all natural composts. They are

active in the restoration of Rincon Creek in Carpinteria with the Community Environmental Council. The

Abbotts are like many other California growers, becoming active in their local communities in regards to

environmental practices. Growers like the Abbotts, Gene Bianchi, and Sam McIntyre just to name a few

are among those who strive for an environmentally sound water irrigation system by getting involved

with local councils and staying up to date with technology.

California Avocados: From the Farm to the Table

California Avocados are harvested once a year from Spring through the Fall. They are picked by hand

and sent to a packing house where they are placed in a cold storage for 24 hours for preservation. They

are then sorted and checked twice for quality before being packed for shipment. From the packing

house, they are transported in refrigerated trucks to your local grocery store (international shipments).

Depending on availability, you can find a Hass Avocado at your local grocery store anywhere from three

for $1.00 to one for $1.35.

For a main dish using avocado, use 2/3 cup of black beans, rinsed and drained; ½ cup corn, drained;

½ cup of packaged shredded carrots, lightly packed; ¼ cup chopped fresh cilantro leaves; ½ cup

37

prepared chunky salsa; 2 green onions, thinly sliced; 10 drops of red pepper sauce; 2 ripe Hass avocados,

cut in half and seeded; 4 small bunches of radish or alfalfa sprouts; and 2 teaspoons of fresh lemon

juice. Combine beans, corn, carrots, cilantro, salsa, green onion, lemon and red pepper sauce in a bowl.

Fill each avocado shell with ¼ of bean mixture. Garnish with sprouts and serve.

38

VI. My Plate Analysis

Based on a 2576 Calorie Pattern

Grains

My Plate vs. DRI: Grains provide nutrients such as fiber, protein, iron, magnesium,

phosphorus, zinc, and B Vitamins. When comparing the intake of grains according to the

My Plate standard to the DRI recommended goals, it is apparent that one will assist

meeting the goals of the other. That is, by making more than half my grains whole

grains, I can meet My Plate standards for grains as well as assist meeting the DRI

standards for carbohydrates and the nutrients listed above. My Plate proves helpful in

giving a broad spectrum of foods under “Grains”, while the DRI standards break down

the nutrients in a way in which the direct foods are not listed, but rather the nutrients.

Vegetables

My Plate vs. DRI: Vegetables provide nutrients such as protein, potassium, Vitamin A,

Vitamin B, Vitamin C, and calcium. Of course, many other nutrients can be provided

from various vegetables, which is exactly why the category of “Vegetables” from My

Plate adheres to. By consuming three and a half cups of vegetables per day, I can meet

my DRI needs. When planning a meal or a day’s worth of meals, adhering to the My

Plate vegetable recommendation can allow a person to understand how to meet the DRI

needs. By knowing how much vegetables should be consumed, a person can then

decide which vegetables can provide certain vitamins to meet DRI nutrients that maybe

are lacking in the diet.

Fruits

My Plate vs. DRI: Fruits provide nutrients such as potassium, fiber, Vitamin C and folate.

These nutrients are essential in the diet, however are generally under consumed. By

consuming two cups of fruits per day, these nutrients can aid the human body in regards

to the healing process, lowering blood pressure, and reducing the risk of heart disease.

39

Fruit not only provides the above mentioned vitamins and minerals, but it also provides

water, which is the most important nutrient of them all. Again, by quantifying the

amount of fruit recommended in the diet per day, My Plate assists in meeting the DRI

needs for vitamins and minerals. The key here is to have an assortment of fruits so that

a broad spectrum of vitamins and minerals reach a complementary balance.

Dairy

My Plate vs. DRI: Dairy provides nutrients such as calcium, Vitamins A, D, and K, protein,

potassium, and B12. These nutrients provide health benefits such as maintaining strong

bones and teeth, normal vision and skin, carry oxygen from the lungs to muscles, and

maintaining normal blood pressure. Having three cups of dairy provides the nutrients to

areas that can only be found in this food group. Although three cups of milk a day would

provide an adequate amount of nutrients according to DRI standards, I do feel that

along with the other areas of food I am getting more than I need. Although I do feel that

the My Plate standard does still assist in meeting DRI need by creating a broad category

for consumers to adhere to, I feel that dairy is a tricky source that can be found in areas

such as cheese and yogurt that a person might not take into consideration.

Protein Foods

My Plate vs. DRI: Protein is essential in the diet because it is a part of every cell, body

tissue, and organ in the human body. Here is where I feel the DRI needs differ than

those of My Plate. According to My Plate, I need 6.5 ounces of protein daily. My DRI

needs are much less than these, stating that I need about two ounces. If I actually ate

6.5 ounces of protein in addition to the My Plate requirements for dairy, my DRI intake

would far exceed the recommended amount. In order to meet in the middle, choosing

foods like beans instead of steak would allow me intake foods that have considerably

less amounts of protein. Giving the label “protein,” therefore might be misleading as

most people would think a piece of meat, which might contain more protein than is

actually needed.

Empty Calories

My Plate vs. DRI: My Plate recommends no more than 410 empty calories per day. DRI

recommendations do not calculate empty calories. Instead, the DRI only accounts for

nutrients and alcohol. My Plate is more realistic in this manner due to the fact that most

people do not have 100% nutrient rich foods. Instead, My Plate caps a limit on empty

calories, thus allowing consumers to quantify the amount of amount of undesirable

foods consumed.

40

VII. Water: What is the big deal?

Water: it is said to be the most essential nutrient for the human body. It makes up 60% of the body’s weight and is essential for the functionality of human cells. People cannot survive without water for more than a couple of days, making the value of this nutrient ever so clear. So why, then, is this essential nutrient something that is up for debate in the medical field? Many people adhere to the belief that the average person should consume eight ounces of water eight times a day. According to research done by Dan Negoianu and Stanley Goldfarb from the University of Pennsylvania, this societal norm is unfounded. Although much research has been done on the effects of consuming of water, Negoianu and Goldfarb assert that this research is mostly inconclusive. It is naive to believe that one piece of research can completely absolve decades of a particular nutritional practice. The converse is true as well, believing that a particular nutritional practice can remain useful when research has proven that the practice is unsubstantiated. Using research done by Negoianu and Goldfarb, I will discuss the widely accepted benefits of water and the actual research that has found this information to be baseless.

There is no denying that water is a necessity in the diet. The question is, rather, how much water is enough water? As stated before, the most well known objective for water consumption is eight ounces of water eight times each day. This is said to improve skin and organ health as well as act as an aid against the obesity epidemic. Research has proven that dehydration can cause the skin to have decreased turgor. This means that the skins elasticity is compromised due to lack of water. Although this statement is true, Negoianu and Goldfarb claim that even though dehydration can lead to decreased turgor, the opposite has not been proven to improve skin health. The same can be said as far as the correlation of organ health and water consumption. For there to be a positive correlation between the two, increasing water consumption would have to be retained in the organs without being excreted to improve functionality. This research is non-existent, however, being that too many variables affect the objective. That is, in short, that there is no study that directly concludes that when excess water is consumed, organs retain water for an increased amount of time. According to research, the speed in which the water is ingested affects the retention of water in an organ rather than the amount actually consumed. The same can be said about the effects that water consumption has on satiety and the direct link this has on the obesity epidemic. Many have adopted the belief that having an eight ounce glass of water before a meal will increase satiety, thus promoting a decrease in caloric intake. What research has shown is that although water consumption does have a direct affect on increasing satiety when consumed before a meal, it does not affect the hunger that results following a meal.

Negoianu and Goldfarb’s research does not in any way disprove the fundamental need for

water. Water is a necessity for every human being; however the question of “how much” is what seems to be undeterminable as a blanketed concept. Rather, it is something that is determined based on an individual bases. It is difficult to establish how much water is enough water, but it is not challenging to conclude that water has infinitely more essential to the human body than any other beverage that can be consumed. By understanding the damage that occurs when water is not present is the basis of this concept. Therefore it is a matter of how much water, but that water is essential.

http://jasn.asnjournals.org/search?author1=Dan+Negoianu&sortspec=date&submit=Submit

http://jasn.asnjournals.org/search?author1=Stanley+Goldfarb&sortspec=date&submit=Submit

41

VIII. Fiber: What is the Big Deal?

Fiber is an essential nutrient that the human body cannot readily absorb. After research

on this nutrient became prevalent in the mid 20th century, the United States has seemed to

adopt a sort of “fiber trend”. Anyone can see it printed on labels found in the cereal, bread,

beverage, and snack sections in grocery markets. Fiber enriched foods are marketed heavily, or

rather the fiber in foods is exceedingly marketed maybe even past actual value. It is naturally

found in foods such as whole grains, fruits, and vegetables. Because this nutrient is so relevant

in society, one may ask, “What is the big deal about fiber?” Many people can easily answer this

question by stating the most wide-spread answer: it aids in digestion. Is this all that fiber does?

By examining the affects of fiber and the positive health affects that this nutrient provides, it is

very clear that this nutrient does so much more than promoting a healthy digestive system. I will

discuss the main areas of health that fiber promotes and how these health benefits can

transcend to a healthier lifestyle.

Recommended fiber intake depends on age and gender. For males and females, the DRI

recommends between 25 and 38 grams a day for those aged between 19 and 50 years old. By

consuming the recommended amount, the health benefits proven are vast. The most well

known benefit is preventing constipation, hemorrhoids, and diverticulosis. Insoluble fiber binds

to water and thus allows stools to be softer and bulkier. Because of this, the digestive system is

regulated and unwanted toxins will more readily be excreted from the body with an increase in

fiber intake. Another major function of fiber is lowering cholesterol and blood pressure. The

mechanics of how fiber does this is scientifically unclear; however research does suggest that

increasing fiber lowers LDL (bad cholesterol) levels. In addition to supporting a healthy digestive

tract and lowering cholesterol, fiber also has been used as a tool in weight loss. Because fiber is

not digested and is filling, when it is included in meals, many will consume less calories due to

the full sensation fiber brings. By controlling blood pressure, cholesterol, and weight, people

have a significantly less chance of obtaining certain diseases such as type II diabetes, certain

cancers, and heart disease. Heart disease is the leading cause of death in the United States.

If you knew you could prevent yourself from the leading cause of death in the United

States, would you? Many believe they can through fiber, which is why this nutrient has become

such a “big deal”. It is my own belief that if there is something that we as individuals to have a

positive effect on the length of our existence, we have an obligation to ourselves to adhere to it.

Of course, fiber alone cannot promote a healthy life. There are other factors need to be under

consideration such as family health history, the intake of other nutrients, and availability. That

being said, by acquiring the knowledge of the benefits of this nutrient, one might be able to give

meaning to the fiber trend.

42

IX. My Wellness Life

My family health history is not one that creates the desirable happy ending that I would

hope for myself. My mother alone is on high blood pressure medication, has a kidney and liver

disease called polycystic kidney and liver disease, and has thin heart valves. These conditions

run deep throughout her family lineage. As for my father, skin cancer seems to be the only

traceable health problem throughout his family. Because of my mother’s conditions, my mother,

as well as our family of four, adheres to specific dietary guidelines. My mother is not able to

have much protein, citrus, or caffeine. Instead, her diet must be based on carbohydrates, fruits,

and vegetables. Sodium is completely detrimental to her heath. The dietary guidelines that my

mother must live by are not those that the healthy members of our family must adopt. I only

imagine the struggle that she goes through as we eat our chicken breast while she can only have

a small section. Although I have a projected ten year risk of heart disease of fewer than two

percent, this is not the lifestyle I would want for myself. I would not love to even further restrict

my diet due to conditions that that could be avoidable. Because of this, nutritional health is of

the upmost importance.

Every day I prepare lunch and dinner for a four year old and one year old. When I

prepare these meals, I try to be nutritionally conscious. This has transcended into my own meal

planning. Caring for others really has made me care for myself. I do feel that by taking this class,

43

I am even more aware of how to distinguish whole foods from processed foods, how to

determine nutritional value, and how to have a well balanced diet. Written on paper, this

sounds easy. It has proven to be the challenging, but not completely out of reach. In fact, I have

found that it is rather difficult to make positive food choices when my meals have not been

planned. When I can consider the foods that I have eaten throughout the day, I can now make

better choices. Previously, I did not even consider things like which nutrients I consumed earlier

in the day and how I can reach a balanced diet on a daily basis. For most Americans, the

pressures of day to day life are difficult enough. Running around from work, school, home,

perhaps children, a family, friends, etc. is not something that leaves a lot of time for delicate

meal planning. The knowledge of how much nutrients a person should ingest, which foods

provide which nutrients, and how to make quick, nutritious decisions, the difficulty of leading a

nutritious life is far more obtainable.

I want to live a long life. I want to be able to watch my family and friends grow with the

certainty that I have done all I can do to be able to be on this earth long enough to do so. With

so many things out of control such as car accidents, natural disasters, and other horrors, it is

comforting to know that there is one thing that you can do to ensure more time on this earth.

44

References:

1. http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf.

2. http://www.netwellness.org/healthtopics/diet/faq4.cfm

a. www.avocados.org

3. http://www.extento.hawaii.edu/kbase/crop/crops/i_avocad.htm

4. http://www.californiaavocadogrowers.com/assets/Uploads/Growers-Site/Production-Research-

News/Avocado-Plant-Breeding-Review.pdf

5. http://www.californiaavocadosociety.org/growing.html

6. http://ceventura.ucanr.edu/Com_Ag/Subtropical/Avocado_Handbook/Fertilization/Avocado_Le

af_Analysis_Guide/

7. http:/milk.procon.org/view.answers.php?questionID=000818

8. http://wholegrainscouncil.org/whole-grains-101/whole-grains-an-important-source-of-

essential-nutrients

9. http://www.choosemyplate.gov/food-groups/fruits-why.html

10. http://myhydros.org/health/water-to-prevent-disease/

11. http://kidshealth.org/kid/stay_healthy/food/water.html

12. http://jasn.asnjournals.org/content/19/6/1041.full

13. http://mydoctor.kaiserpermanente.org/ncal/Images/915800109%20Revised%208-10_tcm75-

14335.pdf

14. http://www.health360.info/why-is-dietary-fiber-so-important.html

15. http://www.cnpp.usda.gov/Publications/FoodSupply/FiberFactSheet.pdf

16. http://www.ext.colostate.edu/pubs/foodnut/09333.html

17. http://healthfreedoms.org/2011/03/29/study-demonstrates-why-fiber-is-so-important-

between-the-ages-of-20-and-60-html-study-demonstrates-why-fiber-is-so-important-between-

the-ages-of-20-and-60/

http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf

http://www.netwellness.org/healthtopics/diet/faq4.cfm

http://www.avocados.org/

http://www.extento.hawaii.edu/kbase/crop/crops/i_avocad.htm

http://www.californiaavocadogrowers.com/assets/Uploads/Growers-Site/Production-Research-News/Avocado-Plant-Breeding-Review.pdf

http://www.californiaavocadogrowers.com/assets/Uploads/Growers-Site/Production-Research-News/Avocado-Plant-Breeding-Review.pdf

http://www.californiaavocadosociety.org/growing.html

http://ceventura.ucanr.edu/Com_Ag/Subtropical/Avocado_Handbook/Fertilization/Avocado_Leaf_Analysis_Guide/

http://ceventura.ucanr.edu/Com_Ag/Subtropical/Avocado_Handbook/Fertilization/Avocado_Leaf_Analysis_Guide/

http://milk.procon.org/view.answers.php?questionID=000818

http://wholegrainscouncil.org/whole-grains-101/whole-grains-an-important-source-of-essential-nutrients

http://wholegrainscouncil.org/whole-grains-101/whole-grains-an-important-source-of-essential-nutrients

http://www.choosemyplate.gov/food-groups/fruits-why.html

http://myhydros.org/health/water-to-prevent-disease/

http://kidshealth.org/kid/stay_healthy/food/water.html

http://jasn.asnjournals.org/content/19/6/1041.full

http://mydoctor.kaiserpermanente.org/ncal/Images/915800109%20Revised%208-10_tcm75-14335.pdf

http://mydoctor.kaiserpermanente.org/ncal/Images/915800109%20Revised%208-10_tcm75-14335.pdf

http://www.health360.info/why-is-dietary-fiber-so-important.html

http://www.cnpp.usda.gov/Publications/FoodSupply/FiberFactSheet.pdf

http://www.ext.colostate.edu/pubs/foodnut/09333.html

http://healthfreedoms.org/2011/03/29/study-demonstrates-why-fiber-is-so-important-between-the-ages-of-20-and-60-html-study-demonstrates-why-fiber-is-so-important-between-the-ages-of-20-and-60/



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