Rosio Villegas Mt.

San Antonio College Nutrition 25 Fall 2012 Professor Betty Crocker

TABLE OF CONTENTS
PAGE

Quality levels ................................................................................................................................................ 3 My nutrition profile ...................................................................................................................................... 4 3 day average ..........................................................................................................................................5-25 Deficiencies ...........................................................................................................................................26-28 Perfect plan analysis .............................................................................................................................29-30 Super foods ...........................................................................................................................................31-32 Perfect plan analysis chart ....................................................................................................................33-34 Super foods meal plan usage chart ............................................................................................................ 35 Farm to table .............................................................................................................................................. 36 My plate ...............................................................................................................................................37-38 Rethink your drink .................................................................................................................................39-40 Fiber ....................................................................................................................................................... 41

My wellness life........................................................................................................................................... 42 Strategies ................................................................................................................................................... 43

QUALITY LEVELS

DRI QUANTIFIED
DRI GOALS NUTRIENT Unit RDA/AI A GOOD SOURCE 10-19% (COLUMN=10%) B=A*.1
0.27 214

EXCELLENT SOURCE 20% (COLUMN=20%) C=A*.2

0.54 428

Water Kcals PROTEIN CHO Fiber LIPIDS Saturated EFA: n-6 EFA: n-3
Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A
(RAE)

L Kcal

2.7 2140

MACRONUTRIENTS
g g
g g g

48.99 236
25 81 20

4.899 23.6 2.5 SKIP SKIP 1.2 0.11

9.798 47.2 5

g
g

12
1.1

2.4 0.22

mg mg mg mg mcg mcg mg mcg

mcg mcg mg mg mg mg mg
mg

VITAMINS 1.1 1.1 14 1.3 2.4 400 75 15

700 15

0.11 0.11 1.4 0.13 0.24 40 7.5 1.5 70 1.5

0.22 0.22 2.8 0.26 0.48 80 15 3 140 3

Vitamin E Calcium Iron

Magnesium

MINERALS
1000 18 310 4700 8 1500
100 1.8 31 470 0.8 SKIP 200 3.6 62 940 1.6

Potassium Zinc Sodium

MY NUTRITION PROFILE

DRI GOALS vs. 3-DAY DIET RECORD

DRI GOALS WB1 3-day Analysis Intake vs. Goal (%)

NUTRIENT

UNIT

RDA/AI

UL

Intake

Deficient <80% Excess >120%

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

2.7 2140

none none

1.05
1419

39

Kcals g g
g

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MACRONUTRIENTS
48.99 236 50 81 21 12 1.1 none none none none none none none 50 212 22 46 13.75 5.53 0.27 102 62 89 56 65 46 25

g g g
g

EFA: n-6 EFA: n-3

Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A
(RAE)

VITAMINS mg mg mg mg mcg mcg mg mcg

mcg mcg mg mg mg mg mg mg 1.1 1.1 14 1.3 2.4 400 75 15 700 15 1000 18 310 4700 8 1500 none none 35 100 none 1000 2000 4000 3000 1000 2500 45 350 none 40 none 0.68 0.96 9.91 0.81 1.29 290.34 43.12 2.93 248.39 4.02 587.03 8.01 200.15 1898.75 4.02 1500 62 88 71 62 54 73 57 20 35 27 59 45 65 40 50 100

Vitamin E Calcium Iron

Magnesium

MINERALS

Potassium Zinc Sodium

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Deficiencies:
Water Main function: water is the main transport system for all nutrients and waste Results of chronic deficiencies: cardiac arrest, stroke, hypertension 3 food sources: cucumber, Chinese cabbage, strawberries CHO Main function: nutrient that meets the bodys energy need to feed the brain, feed nervous system, keep digestive system fit, keep body lean Results of chronic deficiencies: constipation, hemorrhoids, appendicitis 3 food sources: apple, broccoli, oatmeal nEFA: n-6 & nEFA: n-3 Main function: stores energy, pads the organs, regulates body temperature, is a building block Results of chronic deficiencies: reproductive failure, abnormal brain development, kidney and liver disorders 3 food sources: seeds, nuts, fish Thiamin Main function: energy metabolism of all cells Results of chronic deficiencies: beriberi 3 food sources: sunflower seeds, black beans, green peas

Niacin Main function: co enzyme in energy metabolism Results of chronic deficiencies: pellagra, depression 3 food sources: tuna, mushrooms, chicken breast

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B6 Main function: helper, help the body use fuel Results of chronic deficiencies: anemia, depression, convulsions 3 food sources: spinach, banana, sweet potato B12 Main function: helper, help the body use fuel Results of chronic deficiencies: pernicious anemia, memory loss 3 food sources: tuna, chicken liver, sirloin steak Folate Main function: co enzyme for new cell synthesis Results of chronic deficiencies: anemia, increase chances of neural tube birth defects 3 food sources: lentils, spinach, avocado

Vitamin C Main function: collagen synthesis, antioxidant, enhances iron absorption Results of chronic deficiencies: scurvy, antioxidant 3 food sources: orange juice, sweet potato, strawberries Vitamin D Main function: mineralization of bone and teeth Results of chronic deficiencies: rickets, osteomalacia 3 food sources: salmon, enriched cereal, sunlight Vitamin A Main function: vision, skin growth, teeth growth, regulates gene expression, immunity Results of chronic deficiencies: night blindness, compromised immunity, decay of teeth 3 food sources: liver, milk, carrots

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Vitamin E Main function: antioxidant Results of chronic deficiencies: RBC breakage, nerve damage 3 food sources: sunflower seeds, canola oil, safflower oil Calcium Main function: bone formation, BP, muscle contraction, blood clotting, nerve impulse transmission Results of chronic deficiencies: osteoporosis, stunted growth, weak bones 3 food sources: broccoli, cabbage, milk- yogurt Iron Main function: transports oxygen, needed for cellular energy metabolism Results of chronic deficiencies: compromised immunity, anemia 3 food sources: spinach, clams, black beans Magnesium Main function: bone mineralization, protein synthesis, muscle contraction Results of chronic deficiencies: confusion, hallucinations, growth failure 3 food sources: spinach, black beans, yogurt Potassium Main function: maintain normal fluid/electrolyte balance, muscle contraction Results of chronic deficiencies: paralysis, confusion muscle weakness 3 food sources: salmon, banana, avocado Zinc Main function: activates enzymes Results of chronic deficiencies: growth retardation, delayed sexual maturation 3 food sources: oysters, shrimp, beef steak Resources: Nutrition: Concepts & Controversies By: Sizer and Whitney 28

PERFECT PLAN ANALYSIS

Water: Overcame deficiency by having a cup of water with my snacks. EFA: n-6: Overcame deficiency by changing my salad dressing to sesame seed. EFA: n-3: Overcame deficiency by incorporating a cup of beans for dinner. Thiamin: Overcame deficiency by incorporating oatmeal for breakfast for all three days. Niacin: Overcame deficiency by incorporating chicken breast into the diet. B6: Overcame deficiency by incorporating bananas into the diet. B12: Overcame deficiency by incorporating animal sources like chicken and milk. Folate: Overcame deficiency by incorporating spinach into the diet. Vitamin C: Overcame deficiency by incorporating broccoli into the diet. Vitamin A: Overcame deficiency by incorporating milk and spinach into the diet. Vitamin E: Overcame deficiency by incorporating sun flower seeds into the diet. Calcium: Overcame deficiency by incorporating milk into the diet. Iron: Overcame deficiency by incorporating beans and spinach into the diet. Magnesium: Overcame deficiency by incorporating yogurt into the diet. Potassium: Overcame deficiency by incorporating banana into the diet.

The difference in work book one to work book four is tremendous. In work book one I was deficient in two of the three macro nutrients. The two macro nutrient deficiencies were fat and carbohydrates. From chapter six in my nutrition book and power points from class I learned that I could find carbs in many different foods. Also I learned that eliminating carbohydrates from my diet is bad and it is not a healthy way to lose weight. In order to overcome the deficiency with carbohydrates I added many different whole and nutrient dense foods such as: bananas, apples, spinach, broccoli, tomatoes, oatmeal, whole wheat bread, and pinto beans. The second macro nutrient I was deficient in work book one but over came in work book four was fat. I overcame this deficiency by incorporating reduced fat

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milk as a beverage instead of juice. Another source of fat was in the walnuts I used as a snack in the diet plan. When it came to the ten vitamins listed on our excel sheet I was deficient in all but one. The only vitamin I was not deficient in was riboflavin. In order to overcome these deficiencies from work book one I added many whole foods into the work book four diets. Vitamin A and Vitamin D deficiency I overcame with fortified milk. I learned sun flower seeds were a great source of Vitamin E and thiamin and used them in work book four diet. Vitamin K, B6, and Folate were covered by spinach. Broccoli covered my deficiency in Vitamin C. To cover the niacin deficiency I used chicken in my work book four diet. When it came to my deficiencies in minerals calcium, magnesium, and iron I overcame in work book four by adding spinach into the diet. The potassium deficiency I overcame with bananas as a snack and yogurt as a snack to cover the zinc deficiency. My intake levels of sodium were in range of my goals. The DASH diet emphasizes on potassium, magnesium, and calcium. In work book four spinach covered my calcium and magnesium requirements. Potassium goals were met with incorporating bananas in my diet. The aim of D.A.S.H. is to lower blood pressure. The D.A.S.H. eating plan is authored by National Heart Lung and Blood Institution.

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SUPER FOODS 1. Milk, chocolate, reduced fat Times used: 5 Good nutrients: protein, carbohydrates, thiamin, magnesium, zinc Excellent nutrients: riboflavin, B12, Vitamin D, Vitamin A, calcium Motivation for using food: I like really enjoy drinking chocolate milk and it is better than drinking juice which has lots of sugar

2. Apple Times used: 3 Good nutrients: carbohydrate, fiber, Vitamin C, Motivation for using food: easy to carry around as a snack

3. Banana Times used: 3 Good nutrients: carbohydrate, fiber, Vitamin C, magnesium Motivation for using food: easy to carry around as a snack

4. Oatmeal cooked with milk Times used: 3 Good nutrients: carbohydrate, fiber, Vitamin A, Excellent nutrients: protein, thiamin, riboflavin, calcium, magnesium, zinc Motivation for using food: filling, easy to make, can buy in bulk for a cheap price

5. Whole wheat bread Times used: 3 Good nutrients: carbohydrates, EFA: n-6, EFA: n-3, riboflavin, B6, iron, zinc Excellent nutrients: protein, fiber, niacin, magnesium Motivation for using food: filling, easy to make.

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6. Chicken breast, skinless, roasted Times used: 3 Good nutrients: EFA: n-6, B12, zinc Excellent nutrients: protein, niacin, B6, Motivation for using food: easy to make , can buy in bulk for a cheap price

7. Walnuts Times used: 2 Good nutrients: B6, magnesium, zinc Excellent nutrients: EFA: n-6, EFA: n-3 Motivation for using food: easy to carry around as a snack

8. Spinach Times used: 2 Good nutrients: EFA: n-3, riboflavin, B12, zinc Excellent nutrients: folate, Vitamin C, Vitamin A, magnesium Motivation for using food: can use it as main dish when eating a salad or can have it as side, easy to incorporate into meals

9. Broccoli Times used: 2 Good nutrients: fiber, riboflavin, B6, Excellent nutrients: Vitamin C Motivation for using food: can eat raw or steam, easy to incorporate into meals

10. Beans, pinto, boiled Times used:1 Good nutrients: carbohydrate, riboflavin, iron, potassium, Excellent nutrients: protein, fiber, EFA: n-3, thiamin, B6, folate Motivation for using food: filling, easy to make, comfort food ,easy to eat

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PERFECT PLAN ANALYSIS

DRI GOALS WB1 3-day Analysis Intake vs. Goal Intake (%) WB4 3-day Intake vs. Goal (%) D Forgivable deficient Forgivable excessive 2.41 2529 89 118 -1.36 -1110 WB1 vs. WB4 Intake vs. Goal Intake (%)

Intake C

NUTRIENT

Unit RDA/AI
UL

B
Deficient <70% Excess >120%

E=(AC)

F=(B-D)
Overcame deficiency Overcame excess

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

2.7 2140

none none

1.05 1419

39 66

-50 -52

Kcals g g
g

MACRONUTRIENTS
48.99 236 50 81 21 12 1.1 none none none none none none none 50 212 22 46 13.75 5.53 0.27 102 116 89 56 65 46 25 109 124 55 142 23 47 1.1 223 117 221 64 110 395 781 -59 88 -33 -96 -9.25 -41.47 -0.83 -121 -1 -132 -8 -45 -349 -756

g g g
g

EFA: n-6 EFA: n-3

Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A
(RAE)

VITAMINS mg mg mg mg mcg mcg mg mcg

mcg mcg 1.1 1.1 14 1.3 2.4 400 75 15 700 15 none none 35 100 none 1000 2000 4000 3000 1000 0.68 0.96 9.91 0.81 1.29 290.34 43.12 2.93 248.39 4.02 62 88 71 62 54 73 57 20 35 27 2.04 2.72 22.95 3.08 3.72 633.17 181.65 6.71 1257.21 18.83 186 248 164 237 155 158 242 45 180 126
-1.36 -1.76 -13.04 -2.27 -2.43 -342.83 -138.53 -3.78 1008.82 -14.81

-124 -160 -93 -175 -101 -85 -185 -25 -145 -99

Vitamin E

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MINERALS
Calcium Iron
Magnesium

mg mg mg mg mg mg

1000 18 310 4700 8 0

2500 45 350 none 40 none

587.03 8.01 200.15 1898.75 4.02 1500

59 45 65 40 50 100

1594.6 16.12 727.88 4957.87 14.22 2051

159 90 233 105 78 137

1007.57 -8.11 -527.73 3059.12 -10.2 -551

-100 -45 -168 -65 -28 -37

Potassium Zinc Sodium

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SUPER FOODS MEAL PLAN USAGE

1 2 3 4 5 6 7 8 9 10 OATMEAL COOKED WITH MILK CHICKEN BREAST SKINLESS ROASTED

List Super Food Portion Size Breakfast Lunch Dinner Snack 1 Snack 2 Breakfast Lunch Dinner Snack 1 Snack 2 Breakfast Lunch Dinner Snack 1 Snack 2

WALNUTS

BANANA

APPLE

MILK CHOCOLATE REDUCED FAT

SPINACH RAW

BROCCOLI

BREAD WHOLE WHEAT

BEANS PINTO BOILED

.25 CUP

1 MEDIUM

1 MEDIUM

8 OZ

1 CUP

3 OZ

3 CUP

1.5 CUP

2 SLICE(S)

1 CUP

DAY 1
1.0 1.0 1.0 1.0 1.0 1.0 1.0 1.0

DAY 2
1.0 1.0 1.0 1.0 1.0

1.0

1.0

1.0

1.0

DAY 3
1.0 1.0 1.0 1.0 1.0 1.0 1.0 1.0 1.0 1.0

Total Used

2.0

3.0

3.0

5.0

3.0

3.0

2.0

2.0

3.0

1.0

Use numbers and decimals for each food used to reflect the quantity and the meatime. Each must be used at least once.

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Farm to table Broccoli #1 Super Food After picking broccoli as my number one super food I was very pleased to find out that aside from being delicious it has many nutrients. Broccoli is packed with vitamin C. One cup of raw broccoli gives 116% of our daily value. Vitamin C is an antioxidant and helps maintain connective tissue. Another nutrient broccoli has is beta carotene. Beta-carotene is key in healthy vision, cell division, and fertility. Broccoli is also a high source of Vitamin K. Vitamin K is key to blood clotting and bone health. One cup of raw broccoli provides 116% of our daily value. Aside from learning about the nutrients broccoli has doing some research opened my eyes to all the work that has to be done so broccoli is readily available for sale. Ninety percent of broccoli from the United States is grown in California. To grow broccoli is has to be planted to on an inch deep and four to six inches apart. After it is planted it can take from thirty to sixty days to grow. Broccoli is a cool weather plant with optimal growing temperature of 60 F. Once harvested broccoli is covered in frost with machines and delivered in refrigerated trucks. The cost of broccoli can vary since broccoli can be handled in different manners. Broccoli can is available fresh, prepackaged, and frozen.

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MY PLATE

Goal

Actual

% Goal

Grains
Vegetables Fruits Dairy Protein foods Empty calories

7 oz.

5.8 oz.

82.5%

3 cup

3 cup

100.9%

2 cup

2.4 cup

120.7%

3 cup

3.2 cup

107.4%

6 oz.

5.7 oz.

95.7%

290

466.2

160.7%

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Having been able to use My Plate analysis and DRI goals throughout the semester I would say that My Plate is very user friendly and a lot easier to work with and understand. Although both DRI and My Plate both give a lot of information in my opinion the DRI goals I found to be a bit overwhelming and the goals were a lot harder to meet since they were so detailed. Using my plate I learned what a cup or oz. Was in size by using my hands. Also my plate has five categories which are easier to meet when you plan a lunch. DRI goals take all the vitamins and minerals into account which takes a lot more thought and attention when planning a meal. Now when I look at my meals the statements I learned which are, half your plate should be fruits and vegetables and make half your grains whole! always pop into mind. These simple statements which I learned the first week of class are still in the back of my mind and I apply them to my meals as much as possible.

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WATER
RETHINK YOU DRINK My thoughts on the drinks Ive consumed on a daily basis for the past twenty-three years have drastically changed. Before watching the movie Weight of a Nation I never paid any attention to the calories or ingredients I was drinking. Calories I associated mainly with food and Starbucks but never with my every day drinks. After watching the movie and hearing the facts I was shocked. In my mind having a cup of orange juice with my breakfast and lunch was healthy. I believed I was having something nutritious and healthy since it was one-hundred percent orange juice. Drinking one-hundred percent orange juice was in my eyes was equivalent or even to having a serving of fruit. After the film I completely cut out juice and stopped buying it. Hearing that a cup of orange juice had ten spoons of sugar was unbelievable. I felt deceived and embarrassed for having thought I was making a healthy choice picking orange juice over soda. Now when I see commercials I am bothered because they seem to advertise something healthy and nutritious and although they are not saying it in those exact words the way the commercials lead me to believe it is the right choice. In the film there were parents and their children being interviewed and when asked what they drank the majority of the children drank juice. In one clip of the movie a little girl is shown serving herself about fifteen ounces of orange juice. Immediately I thought about all the sugar and how many calories she was consuming. The same way the parents were unaware of the amount of sugar in these juices so were my parents until I told them what I

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had learned in my nutrition class. They too were shocked and started to water down the juice of my nieces and nephews. Although I would of liked for my parents to completely cut out juice and replace it with water I was glad with this small step. Another drink I had to seriously reconsider was the chocolate milk I drink with my dinner. My family recently switched over from drinking whole milk to drinking two percent reduced fat milk. At first I didnt enjoy the reduced fat milk since I was use to whole milk but eventually I adjusted and now whole milk is hard to drink. Although drinking two percent chocolate milk has less calories then whole chocolate milk I know there are healthier choices and I would get the same nutrition from the milk. Drinking one percent chocolate milk would save me some calories but drinking plain one percent low fat milk would save me even more. Making these changes will be a bit of a challenge but being aware of the number of calories and seeing them listed as they are in the article Rethink your drink makes it a little easier. The difference from work book one to work book two was not major when it came to my intake of drinks. In workbook one I was not meeting my water DRI goal. In workbook two I came close to meeting my goal. Other than cutting out orange juice from my diet I drank water along with my snacks. Drinking water with snacks made me feel satisfied sooner than when I was only snacking. After reading this article it just reinforced my thoughts and the reasons I am making these changes. There is a list of typical drinks consumed and the calories in the ounces compared to water. The calories in water never change even though the ounces vary. When it comes to juices, sweetened lattes, cappuccinos, and energy drinks the same statement cannot be made. To makes things more difficult a consumer does not know to multiply the number of calories by the amount of servings in a cup. Information is not readily listed and visible to consumer. Instead calories are masked and in small print. Rethink your drink is a very informative and easy article to understand. Water has zero calories and is the obvious choice when watching your calories and deciding what your beverage of choice is not solely based on taste but also your health. Before Nutrition class I only knew the basics of why I should drink water which was to stay hydrated. Now that nutrition class is coming to an end I have a lot more knowledge as to why water is so important and it really is a super food. I will not drink my calories and set an example for my family and hope they will follow.

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Fiber When it came to learning about fiber I had no idea why it was so important and what benefits consuming it had. The first thing I learned was that there were two different fibers and they both had a different purpose. What I got out of soluble fiber was that it helps lower blood cholesterol and helps control the glucose in blood. Two other major things soluble fiber does are protect against heart disease and diabetes. Insoluble fiber also gives feces bulk and makes elimination easier. In learning about fiber I was happy to know one food I consume on a daily basis contain fiber. My normal diet consists of pinto beans. Although it is only one food I now know fruits, vegetables, and whole wheat breads are all a good source of fiber. Fiber maintains proper colon function is a big plus to being comfortable throughout the day. Not having vegetables and fruit on a daily basis I noticed a big difference in my digestion when I started incorporating these foods with fiber. Eating foods that are rich in fiber can also help with weight management. Fibrous foods have low fat, less sugar, and promote the feeling of fullness. Also, I learned that fiber supplements can hurt me more than help. Supplements can cause dehydration, malnutrition and prevent absorption of important minerals. Whole foods is always the way to go.

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MY WELLNESS LIFE The words I would describe Nutrition 25 this semester are: informative, enlightening, motivating and downright frightening. I would describe myself as a typical college student who works full time and is taking twelve units while trying to maintain a social life and finding motivation to make time and actually workout. Growing up I did not eat vegetables. Vegetables were never part of any of my meals and there was always soda and juice to drink. There was never much emphasis on eating fruit or making half my bread whole wheat. I used the word frightening to describe this nutrition course because I was shocked at the fact that I had been deprived of all these nutrients and how important they are for my wellbeing. Also Im shocked at how my body has maintained itself with the lack of nutritious whole foods. Even after high school when I had a choice and the money to buy my own food I made bad decisions. For some reason I thought that I was ok to eat fast food every day, to drink soda every day, to have a bag of chips every day and to not exercise because I was young still. This class has opened my eyes to all these harmful habits that over time will have a major impact on my health and the health of any children I have. Although I think of myself as healthy I now know being healthy means more than my pant size and the number on the scale. When it comes to my activity requirements I am not meeting them because I have not made it a habit. There are weeks when I am consistent and there are months when I am sedentary. Coming up with these strategies I realized in the past I was not being realistic when I set goals and with the results I expected. The strategies I came up with are very simple and definitely manageable.

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WELLNESS NUTRIENT & ACTIVITY STRATEGIES

CARBOHYDRATE PROTEIN LIPIDS FLUIDS ACTIVITY

I replace eating sweet bread for breakfast with whole wheat oatmeal.

I will snack on almonds in moderation.

I will snack on walnuts in moderation.

I will replace drinking orange juice with water.

I park in the last parking lot to make the walk to class a little longer.

I will eat an apple with my lunch.

I will eat a bowl of beans with my dinner.

I will use olive oil to cook instead of lard.

I will replace drinking V8 Slash with water.

I will get up from my desk during breaks and walk around outside.

I will have a banana for a snack instead of chips.

I will have a boiled egg for breakfast.

I will replace one of my red meat dinners with salmon.

for every cup of coffee I drink I will drink a cup of water

I will use my treadmill while watching TV.

I will replace refined grains with whole wheat bread.

I will add turkey to my egg sandwiches.

I will replace one of my red meat dinners with chicken

I will keep my water bottle in open view

I will walk my dogs around the block after dinner instead of sitting on the couch.

I will eat an orange instead of drinking juice.

I will add grilled chicken to my salads.

I will use canola oil to cook instead of lard

I will add a small amount of lime juice to give the water some flavor.

I will change up the gym routine and try other activities: hiking, roller skating.

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References
urbanext.illinois.edu/veggies/broccoli.cfm www.livestrong.com/.../232950-what-are-the-vitamins-in-broccoli/ www.vgavic.org.au/about_us/our_growers_on_the_web

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