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Victor Trejo Mount San Antonio College Fall Semester 2013 Professor. C Betty Crocker
Table of Contents
Quality Levels (Ch.1, Pg.3, 4) Nutrition Profile (Ch.2, Pg.5) Perfect Plan Analysis (Ch.3, Pg.6) Super Foods (Ch.4, Pg.7, 8) My Plate (Ch.5, Pg.9) Water Wellness (Ch.6, Pg.10) Fiber Wellness (Ch.7, Pg.11) My Wellness Life (Ch.8, Pg.12) Bibliography (Pg.13) Appendix (Pg. 14, 15)
Riboflavin Niacin Chief Functions: Helps the digestive system, skin, and certain nerves to continue functionality. Chronic Deficiencies: Digestive Problems, inflamed skin, and mental impairment. Toxicity Levels: Leftover amounts are excreted in the urine Five Foods: Eggs, Enriched Breads, Fish Lean Meats, Nuts, Poultry. Chief Functions: Body Growth, Red blood cell production, and releases energy from carbs. Chronic Deficiencies: Anemia, mouth sores, sore throat. Toxicity levels: Left over amounts are excreted in the urine. Five Foods: Dairy Products, Eggs, Green Vegetables, Legumes, and Nuts.
Nutrient B6 B12 Folate Chief functions: Provides tissue growth, helps prevents anemia, and certain birth effects. Chronic deficiencies: Diarrhea, Gray hair, Poor growth, and a swollen tongue. Toxicity Levels: Excreted in the urine when there is an excess. Chief functions: Formulates new red blood cells, and maintains a healthy nervous system Chronic deficiencies: ages 50 and over; tough to absorb b12, digestive orders. Toxicity Levels: Anemia, Loss of balance, Numbness and Weakness. Five Foods: Organ meats, Shellfish, Dairy, Yeasts, and cereals. Chief functions: Brain development during pregnancy and infancy, and metabolism functions. Chronic deficiencies: kidney failure, autoimmune disorders, and people with alcohol defeciences. Toxicity levels: B6 supplements cause; nerve damage, nausea, and heartburn. Five Food: Poultry, Fish, Organ Meats, Potatoes, Fruit.
Five Foods: Dark Vegetables, Dried beans and peas, certain juices and fruits.
Vitamin C Chief function: Growth and repair of tissues in all parts of the body. Maintains bones and teeth. Chronic deficiencies: Anemia, Bleeding gums, Easy bruising, Nose bleeds, Painful Joints. Toxicity Levels: Upset Stomach and Diarrhea Five Foods: Oranges, Grapefruits, Pineapple, Broccoli, Green & Red Peppers.
Vitamin D Chief functions: Absorbs Calcium for normal bone formation Chronic deficencies: Osteoporois, and rickets in children. Toxicity levels: High levels of calcium in blood stream, confusion, damage to kidneys/kidney stone Five Foods: Fatty fish(Tuna, Salmon), Cheese, Egg Yolks, Mushrooms
Vitamin A Maintains healthy skin, teeth, tissue, and pigments in the retina. Chronic deficiencies: infectious disease and vision problems Toxcity levels: Body becomes sick, mothers have birth defects on large quantities Five Foods: Apricots, Carrots, Pumpkin, Sweet potatoe, leafy vegtables.
DRI QUANTIFIED
DRI GOALS NUTRIENT Unit
L Kcal
RDA/AI A
3.7 2512
GOOD SOURCE EXCELLENT 10- 19% 20% (COLUMN=10%) (COLUMN=20%) B=A*.1 C=A*.2
0.37 251.2 6.096 40.82 3.8 SKIP SKIP 1.7 0.16 0.12 0.13 1.6 0.13 0.24 40 9 1.5 90 1.5 100 0.8 40 470 1.1 3.4 0.32 0.24 0.26 3.2 0.26 0.48 80 18 3 180 3 200 1.6 80 940 2.2 SKIP 0.74 502.4 12.192 81.64 7.6
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
( R A E)
MACRONUTRIENTS
g g
g g g
60.96 408.2
38 97.69 27.9
g
g
17
1.6
mg mg mg mg mc g mc g mg mc g
mc g mc g mg mg mg mg mg
mg
MINERALS
1000 8 400 4700 11 1500
N UT R IE N T
UN IT
RDA/AI
UL
Intake
0 0 0 0 0 0 0 0 0
2.25
3255.44 317.67 340.31 41.31 79.42 24.4 12.17 0.76
Kc als g g
g
MACRONUTRIENTS
521% 120% 109% 142% 87% 72% 48%
g g g
g
VITAMINS
0 0 30 80 0 800 1800 50 2800 800
mg mg mg mg mc g mc g mg mc g
mc g mc g mg mg mg mg mg mg
1.94 1.72 57.19 3.8 3.27 415.72 222.32 2.01 262.14 8.27 1640.47 25.4 648.3 3420.96 14.48 1824.75
162% 132% 357% 292% 136% 104% 247% 13% 29% 55% 164% 318% 162% 73% 132% 122%
MINERALS
2500 45 350 0 34 23 8
Bananas Consumed bananas 2 times Good Nutrients: Vitamin A, Iron, Magnesium / Excellent: Potassium, Vitamin C, B-6, Dietary fiber Bananas are a great fruit to eat in the morning to jump start you day since it has simple sugars and carbohydrates to get your body the energy it requires.
Greek yogurt Consumed 2 Greek yogurts. Good Nutrients: B-6, Magnesium, Potassium / Excellent: B-12, Calcium, Protein Greek yogurt is a healthy choice because it has very little sugar, the sodium is very low, and it has a decent amount of protein.
Spinach Consumed 2 cups of Spinach Good Nutrients: Potassium, Calcium, Vitamin C, Iron, B-6 / Excellent: Vitamin A, Vitamin K Spinach has very excellent nutrients that the body needs. Studies show spinach carries oxygen to the brain to improve brain function.
Broccoli Consumed 2 cups of Broccoli Good Nutrients: Vitamin A, Calcium, Iron, B-6, Magnesium, Potassium / Excellent: Vitamin C, Fiber Broccoli has a great deal of fiber and super nutrients which make a great addition to any plate.
Avocados Apples Consumed 1 Apple Good Nutrients: Potassium, Fiber, Vitamin A, Calcium, Iron, B-6, Magnesium Apples are widely known as a healthy fruit to eat on the go. It has fiber and simple sugars that work well with most humans. Consumed 2 whole Avocados Good Nutrients: Vitamin A, Calcium, Iron, Magnesium / Excellent: Potassium, Vitamin C, Monounsaturated fat, Saturated fat, Fiber Avocados are filed with healthy fats and vitamins. With one slice of an avocado we fulfill a great percentage of daily value to out meal plans.
Chia Seeds Carrots Consumed 1 cup of Carrots Good Nutrients: Potassium, Fiber, Calcium, Vitamin C, Iron, B-6, Magnesium / Excellent: Vitamin A Carrots have superior nutrients in them from small to large carrot sticks. They are excellent vegetables to eat on the go. Consumed 1 oz of Chia Seeds Good Nutrients: Potassium, Calcium, Iron, Magnesium / Excellent: Fiber Chia Seeds greatly help with stool processing from the body because of the high fiber it has.
Oranges Consumed 1 orange. Good Nutrients: Vitamin A, Calcium, B-6, Magnesium, Potassium / Excellent: Vitamin C, Fiber Oranges are very good source of vitamin c and gives the body a certain amount of soluble fiber with every oranges.
Ch. 5 My Plate
I will be providing a summary analysis of my WB4 DRI (intake vs. goal) and compare it to My Plate.
Grain Goal: 9 oz eq. / Actual: 10.6 oz eq. / % Goal: 118%
Vegetables Fruits Dairy Protein Goal: 6.5 oz eq. / Actual: 10 oz eq. / % Goal: 153.6% Goal: 3 cup eq. / Actual: 0.3 cup eq. / % Goal: 9.7% Goal: 2 cup eq. / Actual: 1.5 cup eq. / % Goal: 74% Goal: 3.5 cup eq. / Actual: 4.4 cup eq. / Goal: 124.8%
The quality of information that My plate analysis vs. DRI goals is very informative. My Plate analysis informs us with foods for any of the categories that you need improvement on or tips you can use for future food ideas. The My Plate website is very user friendly I believe. The main site has multiple links to go to any info that you are looking for. If not, there is a search bar on the top right to specifically look up the idea you search for. They also provide tip of the day to help provide new info and tips to increase our knowledge on the go.
Bibliography http://www.choosemyplate.gov/ 2http://ods.od.nih.gov/factsheets/listall/ http://www.nhlbi.nih.gov/health/hea lth-topics/topics/dash/ http://www.cdc.gov/healthywater/dr inking/nutrition/index.html http://ng.cengage.com/static/nb/ui/i ndex.html?nbId=36233&nbNodeId=6 033533#!&parentId=6033534
Wellness Book...
WB4 3-day
WB1 vs WB4
NUTRIENT
Unit
Intake A RDA/AI
UL
Intake C
Intake vs. Intake vs. Goal (%) Goal (%) Intake D E=(A-C) F=(D-B) Forgivabl e Overcame deficient deficiency Forgivabl e Overcame excessive excess 86% 100% 278% 119% 167% 118% 48% 80% 116% -0.95 747.31 148.31 3.13 -22.3 13.34 10.9 -1.38 -1.09 -0.24 -0.37 2.65 -0.77 0.13 -497.52 6.66 -1.05 -1469.81 -8.63 220.34 -2.42 -166.03 -1507.12 -2.17 -338.59 -39% 8% 68% 26% -30% -243% -1% 59%
0 0 0 0 0 0 0 0 0
Kcals g g
g
MACRONUTRIENTS
g g g
g
VITAMINS mg mg mg mg mc g mc g mg mc g
mcg mcg mg mg mg mg mg mg 1.2 1.3 16 1.3 2.4 400 90 15 900 15 1000 8 400 4700 11 1500 0 0 30 80 0 800 1800 50 2800 800 2500 45 350 0 34 23 1.94 1.72 57.19 3.8 3.27 415.72 222.32 2.01 262.14 8.27 1640.47 25.4 648.3 3420.96 14.48 1824.75 162% 132% 357% 292% 136% 104% 247% 13% 29% 55% 164% 318% 162% 73% 132% 122% 2.18 2.09 54.54 4.57 3.14 913.24 215.66 3.06 1731.95 16.9 1420.13 27.82 814.33 4928.08 16.65 2163.34 182% 161% 341% 352% 131% 228% 240% 20% 192% 113% 142% 348% 204% 105% 151% 144% 20% 28% -17% 59% -5% 124% -7% 7% 163% 58% -22% 30% 42% 32% 20% 23%
MINERALS
Wellness Book...
Appendix B Super Food Table!
Table A2
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
A LM O N D S
BANANAS
GR EEK Y O UG UR T
A P P LE S
C H IA SEED S
OR A N GES
S P IN A C H
B R O C O LLI
C A R R OT S
A VOC A D O S
2 oz
2 c ups
2 c ups
1 c up
1 oz
1 c up
2 c ups
3 c ups
2 c up
DAY 1
0.0 0.0 0.0 1.0 0.0 1.0 0.0 0.0 1.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.0 0.0 0.0 0.0 0.0 1.0 0.0 0.0 0.0 0.0 1.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.0 0.0 1.0 0.0 0.0 0.0 0.0 1.0 1.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
DAY 2
0.0 0.0 0.0
0.0 0.0
DAY 3
0.0 0.0 0.0 0.0 0.0
Total Used
3.0
2.0
2.0
1.0
1.0
1.0
2.0
2.0
1.0
2.0