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Daniel Acevedo Mt.

San Antonio College NF 25: Essentials of Nutrition Fall 2013 Professor Betty Crocker

Table of Contents

Page #s Quality Levels My Nutrition Profile Perfect Plan Analysis Super Foods Farm to Table: #1 Super Food My Plate Water Fiber My Wellness Life Bibliography Appendix A Appendix B Appendix C 1-3 4-6 7-8 9-12 13-15 16 17-18 19 20-21 22

Quality Levels

Calcium Chief Function: Bone formation Chronic Deficiency: Osteoporosis (bones become porous and fragile.) Toxicity: Constipation, urinary tract stones, kidney dysfunction, interference with the absorption of other minerals. 5 Food sources: Sardines, cheddar cheese, milk, broccoli, tofu Phosphorus Chief Function: Mineralization of bones and teeth Chronic Deficiency: Very rare, but excess may cause bone loss by increasing calcium excretion. Toxicity: Excess phosphorus may cause calcium excretion. 5 Food sources: Cottage cheese, salmon, milk, sirloin steak, navy beans Magnesium Chief Function:Major Mineral Critical to cell function, energy metabolism. Chronic Deficiency: Due to alcoholism, inadequate intake, vomiting/diarrhea, and protein malnutrition. Toxicity: Rare, supplements are usually the cause. 5 Food Sources: Spinach, brain cereal, black beans (cooked), soy milk, yogurt. Sodium Chief Function: Maintains fluid volume outside cells. Chronic Deficiency: Rare, muscle cramps. Toxicity: Acute hypertension, edema, fluids builds up outside of cells. 5 Food Sources: Table salt, soy sauce, condiments, processed foods, refined foods

Potassium Chief Function: Maintains fluid volume inside cells. Chronic Deficiency: Rare for healthy people. Muscular weakness, paralysis, and confusion. Toxicity: Not possible from food. Dose injected in vein stops the heart. 5 Food Sources: All whole foods. Salmon, baked potatoes, banana, lima beans, and avocados. 2

Chloride: Chief Function: Fluid balance (bodys main negative charged ion. Chronic Deficiency: Very rare. Toxicity: Rare. 5 Food Sources: Mainly found in salt, found also in tomatoes, lettuce, celery, and seaweed. Sulfate Chief Function: Contributor of sulfur to certain AAs. Stabilizes protein shape by forming sulfur-bridges. Chronic Deficiency: Very rare. Toxicity: Rare. 5 Food Sources: Beer, cocktail mixes, crackers, pizza crusts, and flour tortillas.

My Nutrition Profile

Source Analysis for WB1

Kcals Sandwich, Bologna and Cheese, with Margarine: 345.21Kcal Kelloggs Frosted Flakes Cereal: 293.33Kcal Spaghetti, with Tomato Sauce, Meatless: 250.48Kcal Eggs, Scrambled: 234 Kcal WIENERSCHNITZEL Chili Cheese Dog: 680kcal Saturated Fat Sandwich, Bologna and Cheese, with Margarine: 8.05g WIENERSCHNITZEL Chili Cheese Dog: 12g Milk, Whole 3.3%: 4.55g MARUCHAN Instant Soup, Ramen Noodles: 6g HOSTESS Twinkie: 2.25g Omega-3 Milk, Whole 3.3%: 0.18g Bread, White: 0.08g French Fries, Fried in Vegetable Oil, Fast Food: 0.3g Sandwich, Bologna and Cheese, with Margarine: 0.25g Spaghetti, with Tomato Sauce, Meatless: 0.07g Fiber Lentils: 9.68g Apple, Medium: 4.37g Tortilla, Corn: 4.54g Spaghetti, with Tomato Sauce, Meatless: 4.22g French Fries, Fried in Vegetable Oil, Fast Food: 2.98g Sugar KELLOGG'S FROSTED FLAKES Cereal: 29.33g Apple, Medium: 18.91g HOSTESS TWINKIE: 18.5g COCA-COLA Coke Soda: 39g JELLO Gelatin Mix, Strawberry, Prepared: 76g

Sodium WIENERSCHNITZEL Chili Cheese Dog: 2,520mg MARUCHAN Instant Lunch Soup, Ramen Noodles: 1,150mg KELLOGG'S FROSTED FLAKES Cereal: 373.33mg JELLO Gelatin Mix, Strawberry, Prepared: 360mg Spaghetti, with Tomato Sauce, Meatless: 483.6mg

Perfect Plan Analysis

I was able to make a significant change to my diet from WB1 to WB4. In WB1 I mainly consumed foods that had a lot of fat and sodium in them. Looking back at the WB1 chart I was mainly deficient or excess in almost every nutrient. The only nutrients that I had balanced were kcals, thiamin, and riboflavin. Then having to make my WB4 I was able to make a bigger impact on my diet and was able to balance a lot more nutrients then what I had before. What I mainly did to achieve my goals for WB4 was add more protein, vitamins, and minerals into my diet. From WB1 I was more deficient in my nutrients and I did not really exceed them. The foods that I found that mainly increased my caloric intake were eggs, whole milk, pinto beans, broccoli, and brown rice. Of course with just these foods I not able to achieve my diet, but these were the foods that I mainly noticed that helped me to achieve it. Some changes that I would need to make to my food environment to support my meal plan would be to have more whole foods around my household. I mainly eat a lot of packaged and refined foods that is why I was unable to achieve my goal in WB1, but like I said if I eat more whole foods, fruits, vegetables, and foods with fiber I will be able to my meal plan that is nutrient dense. Next, I was able to overcome a lot of deficiencies. The deficiencies I was able to overcome were: water, fiber, n-6, n-3, niacin, Vitamin C, Vitamin A, Vitamin E, calcium, magnesium, potassium, and zinc. As you can see I was able to overcome deficiencies for at least half of my nutrients. Adding whole milk, eggs, and pinto beans for fiber helped me overcome these deficiencies. If I am correct the D.A.S.H. sodium recommendation is suppose to be 1,500mg or lower. I guess I am following a good intake for sodium because my intake for sodium in WB4 is 1,311mg. The foods that are in sodium from my diet are white bread and a cheese stick for my snack. Also, the other three minerals for the D.A.S.H. recommendation are calcium, potassium, and magnesium. The recommended levels for these minerals are 1,250mg for calcium, 4,700mg for potassium, and 500mg for magnesium. My top three food sources for calcium are whole milk, oranges, and pinto beans. Top three sources for potassium are pinto beans, corn, and carrots. Top three sources for magnesium are pinto beans, brown rice, and corn. As you can see pinto beans is a good source for each of these minerals. The aim for D.A.S.H.s eating plan is to eat foods low in saturated fat, cholesterol, total fat, emphasizes fruits, vegetables, low-fat or fat-free milk and milk products. The eating plan also includes whole grain products, fish, poultry, and nuts. The National Heart, Lung, and Blood Institute (NHLBI) authorized this plan.

Super Foods

Apple Used 5 times. GOOD or EXCELLENT in CHO, Fiber, Vitamin C I chose this because it was one of the healthiest fruits and it is also my #1 super food. Eggs Used 3 times. GOOD or EXCELLENT in Protein, Riboflavin, B12.


This food is a popular dairy product high in protein. Pinto Beans Used 2 times. GOOD or EXCELLENT in CHO, Fiber, n-3, Thiamin, B6, Folate, Iron, Magnesium, Potassium, Zinc. Chose this food because it is a great source for fiber. Carrots Used 2 times. GOOD or EXCELLENT in B6, Vitamin A (RAE). Great tasting vegetable and it also improves eye vision. Brown Rice Used 2 times. GOOD or EXCELLENT in Protein, CHO, Thiamin, Niacin, B6, Iron, Magnesium. Chose this food because it is a good source of carbs. Sweet potatoes and quinoa are also a good source of carbs, but I prefer brown rice more. Meat Used 2 times. GOOD or EXCELLENT in Protein, Thiamin, Niacin, B6. My motivation for choosing this food is that it tastes great and is also high in protein. Corn Used 2 times. GOOD or EXCELLENT in Niacin, B6. Corn is high in nutrients that is why I chose it. Oranges Used 1 time. GOOD or EXCELLENT in Thiamin, Vitamin C. I really like oranges and it is a good source for Vitamin C.

Broccoli Used 1 time.


GOOD or EXCELLENT in Vitamin D. I chose broccoli because it is high in nutrients, but I prefer to add some cheese on it to make it taste better. Lentils Used 1 time. GOOD or EXCELLENT in Folate. My motivation for choosing this is that it is low in calories and high in nutrients.


Farm to Table: #1 Super Food

My number one super food that I chose was the Gala apple. The gala apple is just your typical type of apple that you eat. It is red with a portion of greenish or yellow-greenish that is vertically striped and is known for its sweet and delicious flavor. If this is hard to imagine just picture a regular apple such as what they serve at school or what you would normally buy at a grocery store. This apple was ranked number 2 in 2006 as the most popular apple by the United States Apple Association. The United States Apple Association is a growers association which is one of the most popular growers associations. The gala apple originated in New Zealand and the gala apple strain was named in honor of Queen Elizabeth II, who said it was her favorite during a visit to New Zealand. U.S. galas are harvested beginning in mid-July and are typically available year round. This apple was brought to the United States in the early 1970s and is grown widely in the United States and has now become one of the countrys most popular apples. The United States Apple Association is a nonprofit membership association supported by individuals and corporate members as well as state/regional associations of apple producers. The members of this association are individuals or firms handling apples. It can go from growers, packer/shippers, marketers and processors. Policies that have affected this crop are that it is delivered to schools, businesses, markets, and the industries daily. In 2008 about 40 million apples were distributed in the United States and the number continues to grow. Recently in the Food Safety News there was a warning about apple trees in quarantine in Canada. Canada warned the United States Tuesday, April 2, 2013 about a pest problem previously not seen in North America involving apple trees. The organism does not poise any immediate threat to human health. The United States Food and Drug Administrations Animal and Plant Health Inspection Service (APHIS) had been notified by the Canadian Food Inspection Agency (CFIA) about it so it would not spread towards the United States. The most interesting information that I found from my research is on how many apples are distributed in the United States. Imagine how 40 million apples

were distributed in the United States in 2008 and the number still continues to grow? That is crazy how this growers association continues to deliver this much of apples yearly. Apples are one of the most popular fruits in the country and are available in almost any market. The reason why it is known to be one of the healthiest fruits is because apples are full of healthy antioxidants, fiber, vitamins, and minerals. As far as the pricing goes for these types of apples it can vary from 1-3 pounds for 99 cents.


Apple-Pecan Salad Recipe

Prep Time 10 min Ingredients 1 Cup apple slices(Gala) Kcals: 298 # of Servings: 1

3 Cups Salad greens Cups sweetened dried cranberries Oz fresh lemon juice Tablespoon honey Tablespoon olive oil Oz candied pecans Teaspoon salt


My Plate
Grains Goal: 5 oz. eq. Actual: 3.5 oz. eq. % Goal: 70.5 % Vegetables Goal: 2 cup eq. Actual: 1.6 cup eq. % Goal: 79.2 % Fruits Goal: 1.5 cup eq. Actual: 3 cup eq. % Goal: 201.1 % Dairy Goal: 3 cup eq. Actual: 2.5 cup eq. % Goal: 84.9% Protein Goal: 5 oz eq. Actual: 9 oz. eq. % Goal: 180.3% Empty Calories Goal: 132 kcal Actual: 280.9 kcal % Goal: 212.8% The quality of the information on the My Plate analysis vs DRI Goals I believe is to be accurate. The My Plate ranges are accurate so my WB4 DRI comes out to be accurate as well. My plate is a user friendly app. that many can access. You can do a simple Google search for My Plate and a web will pop up showing you many sources where you can find the My Plate DRI for each nutrient. Of course I am using a more supportive device for My Plate because of cengagebrain.com, but I am sure you are capable of finding other sources that are as good as this one to find your DRI. 16


What is my opinion on water? Water is needed for weight loss and overall well being. The human body is mainly made up of water and so is our planet as well. Water is needed in everyones life because it plays a big feature in your health. There are also some other key roles on why water is so important. Water makes up about 60 percent of a persons weight. As many of people know water is a key beneficial factor for dehydration. It is important to not be dehydrated so that way you do not have go through of the effects of dehydration. Some effects of dehydration can be thirst, dry skin, fevers, weakness, and even fainting. Severe cases of dehydration can even lead to death. It is important to have water in your body that way you are always hydrated. What role does water have in wellness from meal plans to drinking between meals? Drinking water in general even between meals keeps your body and hydrated. Even though water can do this your body still needs to eat food to keep your organs and cells functional, but one should try to drink water if it is available. What role does water play in weight management, obesity, satiation, disease prevention, and sodas/sugar-containing beverage consumption? Believe it or not, but water can actually make you lose weight! Drinking extra glasses of water a day keeps your body hydrated without any unwanted calories. When we urinate, its our bodys opportunity to get rid of unnecessary toxins in our body, which is important during times of metabolism and weight loss. My opinion of including juices during a meal plan instead of water is that sometimes it is ok. You should include either water or milk in your meals, but juices can be okay as well. You just need to make sure to check the back of the label of the juice so that way youre not drinking something that contains too much sugar. That is why in the program, Rethink your Drink you should reconsider your beverages because calories from drinks can really add up. I understand the program because nobody really notices calories from drinks and you should rethink your drink if you want to be able to cut on calories. Me personally I drink water in almost every meal except when I eat cereal because of course I am drinking the milk from it. Foods that I crave water in opposed to drinking soda are mainly foods that I eat at home such as soup, meat, rice, fruits, vegetables, etc. I only really crave soda when I eat fast food or when I go to the movies and buy popcorn or nachos because the foods are salty. 17

In conclusion, water is a major beverage that our human body needs. It is a great source to keep your body hydrated and can help you lose weight since water contains no calories. If you are drinking a good consumption of water your urine well show it as well. If the urine color is either clear or light yellow it shows that you are adequate hydrated. After reading the article Rethink your Drink I do plan on monitoring my beverages more even if I already consume mainly water.


Why is fiber important to your body? First of all fiber are in foods such as fruits, vegetables, and whole grains. The thing about fiber is that our bodies do not absorb or digest it. It actually passes through our digestive tract, and it is not broken down like other foods. The fiber creates bulk which aids in moving stool and harmful carcinogens through the digestive tract. Even though fiber is good for the body an over consumption of fiber can lead to cramping, diarrhea, and also constipation. So one should monitor how much dietary fiber they intake. Not getting enough of fiber can increase your chances of getting colon cancer and other severe disease. Since fiber helps to move stool through your digestive tract and colon, it actually helps to prevent colon cancer as it keeps your colon clean and healthy. Fiber can also help by reducing heart disease (does not cure it), lowering cholesterol, and weight loss. Some foods that contain fiber are oats, wheat, beans, carrots, brussel sprouts, and nuts. Nuts and brussel sprouts are really high in fiber. Also fiber can help you lose weight! Eating foods high in dietary fiber make you feel full so that way you do not have to eat anymore. So it is like making you full so that way you can consume fewer foods. Foods that contain a lot of fiber in comparison to other foods without fiber are pinto beans. I even included pinto beans in my WB4 diet and it increased it to the goal I am suppose to be at which is 80%-120%. Pinto beans are not only a good source for fiber, but it is also a good source for calcium, potassium, and magnesium. So someone should consider pinto beans in their diet. What role does fiber have in wellness and meal plans? Fiber is good for the digestive tract so that way it can move stool much easier. What role/influence does fiber play in weight management, obesity, disease prevention, satiation, and empty Kcals? A good amount of fiber can make you lose weight by filling you up much faster so that way you do not have to eat so much and it also prevent diseases such as colon cancer. What is my opinion of including juices in a meal plan in reference to fiber? Citrus fruits are also a good source of fiber so fresh oranges can be a good source of fiber as well. From my WB1 I did not really consume a lot of fiber. I did eat some fiber, but not enough of the amount that I needed to get to. As in WB4 I was able to adjust it so that way I could the proper amount of fiber. I included foods such as nuts which was really a good source of fiber. I also included foods such as beans, carrots, and wheat as well. These were some facts on why fiber is important to your body.

My Wellness Life


I took my blood pressure and I estimated my own cholesterol levels. My blood pressure is 130/60 and for my total cholesterol I put 180 mg/dL and for HDL cholesterol I put 30 mg/dL. I am neither a smoker nor do I take any medication for my blood pressure and my results came out to be that I have a less than 1 % of getting heart disease over the next 10 years. Less than 1 % is a 1 out of 100 people chance of getting a heart attack. These are very good results because even though I do not know my exact cholesterol levels I put a healthy number just for the fact that I have always had good health growing up so I just assumed I had good cholesterol levels. I have a pretty good family history for health. Of course not everybody in my family has good health, but some of my family have been diagnosed with diabetes and have died of cancer, but no one really from a heart attack that I recall of. I would not really say that I overall have good health because I do not really eat foods from the My Plate intakes, but for health issues regarding diseases my health is good. I am not allergic to anything nor do I have to take any sort of medication. There has not been much wellness in my life. I do eat a lot of foods from the My Plate recommendations except fruits and vegetables just for the fact I am really picky with my food, but after taking this class I decided to make a change for my diet. I am currently only meeting 2 out of 5 activity requirements which are stretch after waking up or sitting down for a while and do daily activities such as chores and sports. My plan for the other 3 activities is basically to stop being lazy and do them. I need to find some sort of commitment if I want to do them. I can do the one where you park farther away from your destination only the exercising will be ones that I actually have to try to do. Wellness is a priority to me because it defines your overall well being. How can you live for a long time without meeting the proper health conditions and that is what I plan to do, which is why wellness is a priority to me. Plus why do you think there are so many advertisements, readings, information about good health because that is what everyone wants to achieve and My Plate is a good example for that. A lifelong lesson that I learned in this class and mainly because I hear Betty always say this in class is, Eat whole foods. Of course she also says many things that are also good for health, but these three words I can definitely remember for the next 20 years of my life because it is not easy to forget.



Whitney, Ellie. Nutrition: Concepts of Controversies, 13th Edition. http://www.cengagebrain.com (2013).

CDC. Rethink your Drink. http://www.cdc.gov/healthyweight/healthyeating/drinks.html August 2011)



Appendix A WB1

Appendix B WB4

Appendix C WB7 (b)