AnY WBfinal

7/30/2019 AnY WBfinal

1/34

1


2/34

2

Table of Contents

Part 1.

Quality levels3

Part 2.

My Nutrition Profile: DRI Chart..4Deficiencies & Excesses.....5-10

Part 3.

The Perfect Plan Analysis....11

Discussion: Conquered Deficiencies and Excesses....12-16

Part 4.

Super Food Usage Chart..17

Super Food Nutrient Profile Chart.18

A Closer Look at the Super Foods.......................................................19-24

Part 5.

From Farm to Table: Fuji Apples!...................................25-26

Part 6.

My Plate.27-29

Part 7.

Water ......30-31

Part 8.

Fiber.32

Part 9.

My Wellness Life33

Wellness Strategies Chart..34

Bibliography..35


3/34

3

Part1 Quality Levels

DRI QUANTIFIED

NUTRIENT Unit

DRI GOALS GOOD SOURCE EXCELLENT SOURCE

RDA/AI 10-19% (COLUMN=10%) 20% (COLUMN=20%)

A B=A*.1 C=A*.2

Water L 2.3 0.23 0.46

Kcals Kcal 2044 204.4 408.8

MACRONUTRIENTS

PROTEIN g 80.97 8.097 16.194

CHO g 325 32.5 65

Fiber g 26 2.6 5.2

LIPIDS g 77 SKIP

Saturated g 20 SKIP

EFA: n-6 g 11 1.1 2.2

EFA: n-3 g 1.1 0.11 0.22

VITAMINS

Thiamin mg 1 0.1 0.2

Riboflavin mg 1 0.1 0.2

Niacin mg 14 1.4 2.8

B6 mg 1.2 0.12 0.24

B12 mcg 2.4 0.24 0.48

Folate mcg 400 40 80

Vitamin C mg 65 6.5 13

Vitamin D mcg 15 1.5 3

Vitamin A (RAE) mcg 700 70 140

Vitamin E mg 15 1.5 3

MINERALS

Calcium mg 1300 130 260

Iron mg 15 1.5 3

Magnesium mg 360 36 72

Potassium mg 4700 470 940

Zinc mg 9 0.9 1.8

Sodium mg 1500 SKIP


4/34

4

Part2. My Nutrition Profile:

Nutrient Deficiencies and Excesses: Dietary Analysis 1

DRI GOALS vs. 3-DAY DIET RECORD

NUTRIENT UNIT

DRI GOALS WB1 3-day Analysis

RDA/AI UL Intake

Intake vs.Goal (%)

Deficient 120%

Water L 2.3 none 1.04 45

Kcals Kcals 2044 none 1845 90

MACRONUTRIENTSPROTEIN g 80.97 none 72 89

CHO g 325 none 254 78

Fiber g 52 none 9 35

LIPIDS g 77 none 62 80

Saturated g 20 none 22 80

EFA: n-6 g 11 12 5.8 53

EFA: n-3 g 1.1 3 0.4 37VITAMINS

Thiamin mg 1 1.1 0.88 88

Riboflavin mg 1 1.1 0.96 96

Niacin mg 14 30 12.9 92

B6 mg 1.2 80 0.68 56

B12 mcg 2.4 2.4 2.5 102

Folate mcg 400 800 317 79

Vitamin C mg 65 1800 48.5 75

Vitamin D mcg 15 50 3 20

Vitamin A (RAE) mcg 700 2800 304 43

Vitamin E mg 15 800 3 20

MINERALSCalcium mg 1300 2500 768 59

Iron mg 15 45 10 65

Magnesium mg 360 350 121 34

Potassium mg 4700 n/a 827 18

Zinc mg 9 34 5 57

Sodium mg 1500 2300 3442 229


5/34

5

Deficiencies:

Water: The human body consists of 60% water. The amount of water in the body indicates that water is

essential to human life. Water holds many functions in the body such as maintaining body

temperature, lubricating joints, flushing waste, delivering essential nutrients and oxygen cells,

and also providing protection for body organs.

When not enough water is consumed on a regular basis, the body does not function as itshould; the blood flow is lowered as well as blood pressure. One may suffer from headaches,

constipation, tiredness, and thirst as mild symptoms of water deficiencies. Severe cases of

dehydration often lead to kidney failure, heart strokes, and ultimately DEATH.

It is found in soup, tea, and water. Protein:

Proteins have multiple functions in the body, including the formation of hair, collagen,antibodies, and enzymes. Antibodies protect the body against illnesses and enzymes make rapid

chemical reactions possible within it. Proteins also assist in transporting different things

throughout the body. Hemoglobin for example, carries oxygen via blood. Proteins are also

known for being hormones within body, these hormones include insulin a hormone that

regulates the sugar levels found in blood.

Without protein, the body is weakened due to the lack of antibodies, muscle mass decline,hair is often lost, and it lacks energy. Severe cases of protein deficiencies can be observed in

many developing countries in the form of kwashiorkor.

Protein can be found in red meat, legumes, and salmon


6/34

6

Fiber There are two different types of fiber, soluble fiber and insoluble fiber. Soluble foods are known

to lower the bad cholesterol (LDL) by binding to them through bile acid. This helps to prevent

problems with the bad cholesterol (LDL) build up that could later stimulate a heart disease.

Insoluble fiber keeps you fuller longer and helps to aid in digestion; it provides a bulk to the

stool movement.

Lack of fiber in the diet most commonly leads to constipation. Without fiber the eliminationprocess can be quite painful, removal only takes place a few times a week and it is very hard.

Fiber deficiencies can also increase ones chance of contracting heart diseases, and of gaining

weight.

Fiber can be found in apples, sweet potatoes, and navy beans. Omega 6

Omega 6 is not naturally found in the human body and therefore needs to be provided to thebody within ones diet. Omega 6 promotes brain development as well as aid in healthy hair and

skin growth. It also helps to maintain a healthy heart through possibly lowering high cholesterol.

When the body lacks omega 6, the eyes are dry, skin becomes more irritable, bone density islost, and LDL levels increase. Severe deficiencies can cause grave harm to the body; these

include kidney problems, brain malfunction, and stunt growth.

Omega 6 can be found in butter, sunflower seeds, and tofu. Omega 3

Omega 3 is also a fatty acid that cannot be produced by the human body. It is necessary for braindevelopment and function, physical growth, and mental health. Omega 3 also decreases

inflammation, lowers blood pressure, and lowers the risk ofatherosclerosis.


7/34

7

Deficiencies in omega 3 lead to a higher risk of heart disease, depression, poor memory,anxiety, dry eyes and many more.

Omega 3 can be found in eggs, walnuts, and salmon. B6

Vitamin B6 acts as a coenzyme to metabolizing macronutrients this means that it aids inconverting nutrients into energy. Without B6 the body would not be able to convert amino acids

into B3. It also assists in the proper functioning of the thyroid gland. It aids the body maintain

healthy levels of sodium, potassium, and sugar levels. It also aids in generating hemoglobin.

Deficiencies in Vitamin B6 can lead to weakness, confusion, memory loss, and poor energylevels. It could also lead to depression.

Vitamin B6 is found in chicken, eggs, and bananas. Folate

Folate is crucial in cell reproduction, it is one of the coenzymes the cell reproduction process. Itis also needed for metabolizing certain types of amino acids.

Folate deficiencies disturb the digestive system, weaken the body, and cause anemia. Folateis an essential part of an expecting mothers diet the cells must be replicated perfectly and

without they cannot do so. Folate deficiency cause major birth defects such as neural tube

defects.

Folate is found in beef liver, spinach, and beets. Vitamin C

Vitamin C holds many positions in the human body but it is most well-known for being anantioxidant and aiding in the proper function and production of collagen. Vitamin C is also a

cofactor in many reactions taking place in the body. It promotes the absorption of iron and is

essential for maintenance of vitamin E in the body.


8/34

8

Vitamin C deficiency may lead to joint pain, infections, dry skin, weight gain, nose bleeds,and a general weakness of the body. Severe vitamin C deficiency leads to scurvy.

Vitamin C can be found in strawberries, grape fruit, and oranges. Vitamin D

Vitamin D is crucial for the maintenance of calcium and phosphorus levels which form andsustain bones. Vitamin D also takes part in cell activity such as growth and activity. It

contributes to functions of more than 30 tissues in the body.

Vitamin D deficiency can lead to weak bone and teeth structure. It is the cause of rickets inchildren and contributes significantly in the development of osteomalacia in adults.

Vitamin D is found in fortified milk, sunlight, and tuna. Vitamin A (rae)

It is easier to state where Vitamin A does not perform in the body because it holds so manyfunctions. Vitamin A is vital in the reproductive organs, assists in gene regulation, promotes

healthy vision, aids in the immune system, and contributes to the development of the body by

promoting skin, tooth, and bone growth.

When the body lacks vitamin A, the immune system is damaged and cannot functioncorrectly, vision is worsened and in severe cases, permanent blindness may occur. Milder

symptoms include the loss of the desire for to eat and diarrhea.

Vitamin A is found in carrots, beef liver and spinach. Vitamin E

Vitamin E is a key antioxidant in the body and promotes blood clotting. It protects the bodyfrom free radicals which can cause major damage when they are not stopped.

The lack of vitamin E slows reflexes, limits speech and damages vision. It could also causeanemia much like the one caused by a deficiency of iron.


9/34

9

One can find vitamin E in sunflower seeds, canola oil, and mayonnaise. Calcium

Calcium is the most plentiful mineral within in the human body. Its main function is in makingup bones and teeth. It also promotes blood clotting, heart beating, and is crucial in the nerve

transmission.

Calcium deficiency led to weak bone and tooth formation for children and major bone loss inadults. It can ultimately lead to osteoporosis.

Calcium is found in milk, broccoli, and turnip greens. Iron

Iron is an essential component of hemoglobin and myoglobin. Hemoglobin are oxygen boundmolecules found in red blood cells which deliver oxygen to the body. In myoglobin, which is

found in muscles, the iron captures oxygen for muscle use. Iron is also needed to metabolize

energy and aids in generating new cells, strengthening the immune system, and is a part of

certain neurotransmitters.

When the body lacks iron, it can result in a lack of energy, patience, and attention. Moresevere deficiencies may cause anemia. Without iron, red blood cells are not adequately

supplied with hemoglobin resulting in a shrink in size and inability of functioning correctly.

Iron can be found in beef liver, clams, and black beans. Magnesium

Magnesium is essential for the proper functioning of the heart. It also directly influences theabsorption of vitamin D, calcium, sodium, phosphorus, and potassium. While calcium aids the in

contraction of the muscles, magnesium aids in muscle relaxation.

Shortages of magnesium can lead to irregular heartbeats, confusion, hallucinations, andhigher risks of cardio vesicular disease.


10/34

10

Soy milk, water, and oysters contain magnesium. Potassium

The major function of potassium in the body is the regulate fluids and keep electrolytes balanced.It is also needed for the production of certain proteins and is critical in sustaining the heart beat.

When the body severely lacks potassium it does not recognize the need to replenish water. Itmay also lead to uncertainty and paralysis.

Potassium is found in honeydew melon, banana, and yogurt. Zinc

In the body, zinc activates virtually 100 enzymes. Zinc is crucial in cell division and is especiallyimportant during pregnancy. It is also a key component in the immune system.

When one lacks in zinc, it may result in an improper development of both metal and physicalfeatures. With a lack of zinc, the digestive system does not properly function which causes

the loss of other vital nutrients.

Zinc is found in shrimp, pork chop, and oysters.

Excess

Sodium Sodium works with potassium in regulation of the bodys electrolytes. Sodium is also

essential for nerve transmission.

Too much sodium in ones diet can cause an increased risk in contracting heart disease,hypertension, and high blood pressure.


11/34

11

Part 3: Perfect Plan Analysis

PERFECT PLAN ANALYSIS

NUTRIENT Unit

DRI GOALS WB1 3-day Analysis WB4 3-day WB1 vs WB4

RDA/AI UL

Intake

Intakevs. Goal

(%) IntakeIntake vs.Goal (%) Intake

Intakvs. Go

(%)

A B C DE=(A-

C) F=(B-

Deficient120%

Forgivableexcessive

Overcaexces

Water L 2.3 none 1.04 45 2.65 115 -1.61 -70Kcals Kcals 2044 none 1845 90 2060 101 -215 -11

MACRONUTRIENTS

PROTEIN g 80.97 none 72 89 77 95 -5 -6CHO g 325 none 254 78 270 82 -16 -4Fiber g 52 none 9 35 29 112 -20 -77LIPIDS g 77 none 62 80 90 107 -28 -27Saturated g 20 none 22 80 15 75 7 5

EFA: n-6 g 11 12 5.8 53 13 118 -7.2 -65EFA: n-3 g 1.1 3 0.4 37 0.89 81 -0.49 -44

VITAMINS

Thiamin mg 1 1.1 0.88 88 1.6 160 -0.72 -72

Riboflavin mg 1 1.1 0.96 96 2.27 227 -1.31 -13

Niacin mg 14 30 12.9 92 18 130 -5.1 -38

B6 mg 1.2 80 0.68 56 2.1 176 -1.42 -120

B12 mcg 2.4 2.4 2.5 102 4.9 206 -2.4 -104

Folate mcg 400 800 317 79 65 163 317 -84

Vitamin C mg 65 1800 48.5 75 328 505 -279.5 -430Vitamin D mcg 15 50 3 20 8.5 57 -5.5 -37

Vitamin A(RAE) mcg 700 2800 304 43 812 116 -508 -73

Vitamin E mcg 15 800 3 20 13.8 92 -10.8 -72

MINERALSCalcium mg 1300 2500 768 59 1300 100 -532 -41

Iron mg 15 45 10 65 12.5 84 -2.5 -19

Magnesium mg 360 350 121 34 332 92 -211 -58

Potassium mg 4700 n/a 827 18 3885 83 -3058 -65

Zinc mg 9 34 5 57 9.4 104 -4.4 -47

Sodium mg 1500 2300 3442 229 290 148 3152 81


12/34

12

Discussion:

Conquered Deficiencies and Excesses.

Excesses

None.Deficiencies

Water Difference: From 45% to 115%; 70% more water was consumed in the perfect plan.

Within the perfectday plan, I overcame the lack of water by drinking more beverages.Eating fruits such as apples and blueberries witch naturally contain water also contributed to

in overcoming the water deficiency.

Carbohydrates Difference: From 78% to 82%; 4% more water was consumed in the perfect plan.

Although there was not a significant percentage difference from the first dietary analysiscompared to the perfect day plan, I was able to increase the carbohydrate intake largely due

the addition of to the super foods and grains.

Fiber Difference: From 35% to 112%; 77% more fiber was consumed in the perfect plan. My fiber intake tremendously increased in the second analysis due to my super foods. Because

the super foods are whole foods, the fiber within those foods were not processed and were also

consumed.

Omega 6 Difference: From 53% to 118%; 65% more omega6 was consumed in the perfect plan.

I was able to increase my omega 6 by adding more olive oil in my diet.


13/34

13

Omega 3 Difference: From 37% to 81%; 44% more omega3 was consumed in the perfect plan.

Adding more olive oil to my diet also increased the number of omega 3s consumed but theaddition of blueberries, golden kiwis, and salmon made the overcoming the deficiency

possible.

Folate Difference: From 79% to 163%; 84% more folate was consumed in the perfect plan.

Within the first dietary analysis, the majority of the folate intake came from enriched grains.Although a large portion of the total amount of folate found in the perfect plan also come

from enriched grains, the addition of foods such as broccoli, avocado, and cabbages

significantly increased the amount of folate consumed.

Vitamin B6 Difference: From 56% to 176%; 120% more vitamin B6 was consumed in the perfect plan.

With the addition of salmon, bananas, pomegranate, and broccoli along with enriched grainsI was able to overcome my deficiency of B6.

Vitamin c Difference: From 77% to 505%; 430% more Vitamin C was consumed in the perfect plan.

Originally, more than half of my vitamin C intake came from one source, a cup of pineapple.With the perfect plan, I was able to increase consumption of vitamin C by incorporating a

variety of fruits into each day.

Vitamin A Difference: From 43% to 116%; 73% more vitamin A was consumed in the perfect plan.


14/34

14

Being a fat soluble vitamin, a large portion of vitamin A found in the first dietary analysiscame from fried or prepared goods which were not largely consumed. Through the addition

of fortified fat free milk and a small sweet potato, this deficiency was easily dominated.

Vitamin E Difference: From 20% to 92%; 72% more vitamin E was consumed in the perfect plan.

Also as a fat soluble vitamin, vitamin E was largely found in oily, fried, and prepared foods.In the first dietary analysis, I only consumed a small amount of these goods and thus was left

with a significant vitamin E deficiency. I overcame the lack of this vitamin through including

both oily goods such as olive oil and natural sources of the vitamin such as kiwis.

Calcium Difference: From 59% to 100%; 41% more calcium was consumed in the perfect plan.

The calcium deficiency was easily defeated when more dairy products and enriched juiceswere added to the diet.

Iron Difference: From 65% to 84%; 19% more iron was consumed in the perfect plan.

I overcame the iron deficient diet of the first dietary analysis through consuming more meat,poultry, and grain such as those found in a bowl of cereal.

Potassium Difference: From 18% to 83%; 63% more iron was consumed in the perfect plan.

The potassium deficiency was overcome fundamentally through the addition of potassiumrich fruits such as bananas, pomegranates, and kiwis.

Magnesium Difference: From 34% to 92%; 58% more magnesium was consumed in the perfect plan.


15/34

15

My lacking in magnesium throughout the first dietary analysis was overcome through theincreased consumption of foods such as water, milk, bananas, rice, broccoli and kiwis in the

diet.

Zinc Difference: From 57% to 104%; 47% more omega6 was consumed in the perfect plan.

The additional milk and super foods of the diet in the perfect plan significantly contributed inovercoming the zinc deficiencies.

Essay

Within the first dietary analysis, I was insufficient in almost every category of nutrients. This

was due to my consumption of foods that provided nothing but empty calories. For example, foods such

as a milky way bar which contain 260 calories but have virtually no health benefits. Another example of

a nutrient poor food would be udon noodles which contain a high number of calories and sodium.

Although these foods do contain minimal amounts of some nutrients the consequences of constantly

consuming them are for greater than the benefits. The addition of the ten super foods in the perfect plan

truly helped me in reaching my nutrient goals. Each food gave multiple vitamins, minerals, and nutrients.

Each super food consisted of whole foods such as fruits and vegetables. When it comes to food,

processed food does not compare to whole foods. Much of my diet in the first dietary analysis consisted

of processed foods but the perfect plan consisted mostly of whole foods. The first dietary analysis shows

that I lacked in water, carbohydrates, fiber, omega 6, omega 3, folate, vitamin C, vitamin A, vitamin E,

calcium, iron, potassium, magnesium, and zinc. The D.A.S.H or Dietary Approaches to Stop

Hypertension diet aims at preventing hypertension through lowering the blood pressure. It is authorized

by U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES, National Institutes of Health,

National Heart, Lung, and Blood Institute. The D.A.S.H diet provides a dietary guide that lowers ones

sodium intake, they recommend at the maximum of 2,300 milligrams and a minimum of 1,500

milligrams of sodium a day. When compared to my perfect day plan I exceeded the sodium intake they

recommend by almost fifty percent. In order to lower my sodium intake I would limit myself to a

smaller amount of fried rice, spaghetti sauce, peanut butter, and tuna sandwich. They also recommend

4,700 milligrams of potassium, 1,250 milligrams of calcium and 500 milligrams of magnesium. Broccoli,


16/34

16

carrots, and sweet potatoes are rich sources of both potassium and magnesium. Fat free milk, cheese,

and yogurt are good sources of calcium.


17/34

17

Part 4: Super Foods

SUPER FOODS MEAL PLAN USAGE

1 2 3 4 5 6 7 8 9 10

ListSuper

Food

Blue-berries

RedTomatoes

SweetPotatoes,

Pomegranate Broccoli Apple Cabbage Banana EggsGoldKiwi

PortionSize 145g 123g 60g 282g 156g 182g 70g 118g 50g 172g

Day 1

Breakfast 1.0 0.0 0.0 0.0 0.0 0.0 0.0 1.0 0.0 0.5

Lunch 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

Dinner 0.0 0.0 0.0 0.0 1.0 0.0 0.0 0.0 0.0 0.0

Snack 1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

Snack 2 0.0 1.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

DAY 2

Breakfast 0.0 0.0 1.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

Lunch 0.0 0.0 0.0 0.0 0.5 0.0 0.0 0.0 0.0 0.0

Dinner 0.0 1.0 0.0 0.0 0.0 0.0 1.0 0.0 0.0 0.0

Snack 1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.0

Snack 2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.0 0.0 0.0

DAY 3

Breakfast 0.5 0.0 0.0 1.0 0.0 0.0 0.0 0.0 0.0 1.0

Lunch 0.0 0.0 0.0 0.0 0.0 1.0 0.0 0.0 0.0 0.0

Dinner 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

Snack 1 1.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 2.0 0.0Snack 2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

TotalUsed

2.5 2.0 1.0 1.00 1.5 1.0 1.0 2.00 2 2.5


18/34

18

SUPER FOODS NUTRITION PROFILE

1 2 3 4 5 6 7 8 9 10

List Super FoodBlue-

berriesRed

TomatoesSweet

PotatoesPome-

granateBroccoli Apple Cabbage Banana Eggs

GolKiw

Portion Size 145g 123g 60g 282g 156g 182g 70g 118g 50g 172

NUTRIENT Unit

QUANTITY

Good Excellent

Water L 0.23 0.46 0.12 0.12 0.05 0.22 0.14 0.16 0.06 0.09 0.04 0.1

Kcals SkipMACRONUTRIENTS

PROTEIN g 8.097 16.19 1.1 1.1 1.21 4.7 3.7 0.47 0.85 1.29 6.3 2

CHO g 32.5 65 21 4.8 12.45 52.7 11 25 3.8 27 0.6 24

Fiber g 2.6 5.2 3.4 1.5 2 11.3 5.15 4.4 1.6 3 0 3.4

LIPIDS Skip

Saturated Skip

EFA: n-6 g 1.1 2.2 0.13 0.1 0.04 0.22 0.08 0.08 0.02 0.05 0.05 0

EFA: n-3 g 0.11 0.22 0.08 0 0 0 0.19 0.01 0.03 0.03 0.03 0.1

VITAMINS

Thiamin mg 0.1 0.2 0.05 0.05 0.06 0.2 0.1 0.03 0.04 0.04 0.03 0.0

Riboflavin mg 0.1 0.2 0.06 0.02 0.06 0.15 0.2 0.05 0.02 0.1 0.3 0

Niacin mg 1.4 2.8 0.61 0.75 0.9 0.8 0.85 0.17 0.21 0.8 0.03 0

B6 mg 0.12 0.24 0.08 0.1 0.2 0.2 0.3 0.08 0.07 0.4 0.06 0

B12 mcg 0.24 0.48 0 0 0 0 0 0 0 0 0.6

Folate mcg 40 80 8.7 18.5 3.6 107 168.5 5.5 40 23.5 22 0

Vitamin C mg 6.5 13 14 16.85 11.8 28 101 8.4 29 10.3 0 181

Vitamin D mcg 1.5 3 0 0 0 0 0 0 0 0 1.1

Vitamin A(RAE) mcg 70 140 4.4 1025 576 0 120.1 5.5 4.2 3.5 74.5 6

MINERALS

Calcium mg 130 260 8.7 12 23 28 62.5 11 33 6 25 34

Iron mg 1.5 3 0.41 0.35 0.4 0.85 1 0.22 0.4 0.3 0.6 0

Magnesium mg 36 72 9 13.5 16 33.85 32.8 9 10.5 32 5 2

Potassium mg 470 940 111 291.5 285 665.5 457 194 172 422.5 63 54

Zinc mg 0.9 1.8 0.23 0.2 0.19 1 0.7 0.07 0.13 0.2 0.5 0

Sodium mg Skip


19/34

19

Sweet Potatoes: Throughout the perfect day plan I used sweetpotatoes once. Sweet potatoes are said to be one of worlds

healthiest foods. They contain fiber, potassium, vitamin b,

vitamin c, and vitamin A. I included sweet potatoes in my diet

because they were an excellent source of vitamin A and vitamin

C. Considering that I was deficient in both vitamins, sweet potatoes fit perfectly into my new diet.

The sweet potatoes also contributed in helping me overcome the potassium and fiber deficiencies.

The fact that it was able to do all of these things within just 55 calories is an added bonus.

Pomegranate: Pomegranates were also used once in the new diet, but this does not mean theydid not contribute to the overall nutritional boost. Pomegranates

are an excellent source of carbohydrates, fiber, thymine, folate,

and vitamin C. they are also a good source of riboflavin, vitamin

B6, potassium and zinc. Just by consuming a serving of

pomegranate, I was able to get all of the nutrients listed above.

The pomegranate played a big role in helping my carbohydrate

intake reach the 80 percent mark. Because the carbohydrates

found in pomegranate are complex, they are much better for my body than those that came from the

chocolate bar in the first dietary analysis. The pomegranate also provided a good amount of fiber in

my diet which helps in removing bowels, and lowering the LDL levels.


20/34

20

Cabbages: During my new dietary plan,cabbages only took part in one meal.

Cabbages are a good source of vitamin C and

folate. By having cabbages in my diet I was

able to overcome vitamin C and folate

deficiencies. Because they are water souluble

it is cruical to replace them constantly.

Vitamin K is also found cabbages. Vitamin K

aids in blood clotting which is vital when

critical injuries occur.

Apple: throughout the perfect planapples were used once. Apples are an

excellent source of vitamin C and fiber. My

motivation for using apple as a superfood

was its fiber contents. Having such a low

percentage in fiber, I needed foods that were

both healthy and full of fiber. With he help

of the apple and its fiber contents my LDL

levels may see a decrease and the waste procucess may be a bit smoother. Its vitamin C provides

antioxidants and helps my body function correctly.


21/34

21

Broccoli: Broccoli was usedtwice in my new diet plan. Although it

was used twice the total amount of the

servings used was one and a half.

Broccoli is an excellent source of vitamin

A, thiamin, and omega 3. It is also a good

source of riboflavin, vitamin B6, folate

and vitamin C. Broccoli was used in the perfect plan due to its nutrient density. Just one serving of

broccoli proved to be vital in reaching several of my nutrient intake goals. Broccoli was especially

effective in overcoming the omega 3 deficiency. All of its vitamin contents will help my body

function properly.

Red TomatoesI consumed tomatoes twice, the first day as a snack

and the third day as a part of dinner. Tomatoes are

an excellent source of vitamin A and vitamin C.

They also provide magnesium, potassium, and folate.

I was motivated to use tomatoes as a super food

because not only did they provide high amounts of

vitamin A and C, but also because they increased my

magnesium and potassium intake levels. The fact

that all of these nutrients can be found in one tomato with such a small number of calories also

prompted me to use them.


22/34

22

Bananas: Within the perfect day plan,bananas were used twice. Once as a part of

breakfest and the other as a snack. Bananas are a

good source of vitamin C, dietary fiber, and

riboflavin. They also contain notable amount of

potassium. my motivation behind using bananas

are because of the fiber and potassium conents. I

also used them because they are among my favorite fruits. It is important that I actually enjoy the

fruit because this makes it more pleasurable to eat. The fiber from the banana and other superfoods

promte a healthy and soomth bowel movement.

Eggs: During the perfect day plan, eggs were used once,but the two total serving amounts were used. Eggs are a

good source of vitamin A and are excellent sources of

vitamin B12 and riboflavin. They also provide notable

amounts of zinc and protein. The motivation behind

incorporating eggs as a super food is due to its protein

contents. All of the other super foods are fruits or

vegetables that only provide a small number of proteins.

With the addition of eggs in my diet, I was able to increase

my intake of protein and also vitamin B12 which is not

found in plant based sources.


23/34

23

Golden Kiwi: In my perfect day plan oconsumed a total of five golden kiwis which is

two and a half servings according super food

recipe. They are a source of fiber, riboflavin, and

potassium. They are also an excellent source of

vitamin C. The motivation behind incorporating

golden kiwis was due to its potassium content.

The consumption of this super food largely

impacted the potassium intake levels, and assisted in overcoming the potassium deficiency. The

golden kiwis contained 10 percent of the potassium consumed. Without this super food, my

potassium levels would have remained deficient.

BlueberriesBlueberries were used a total of 3 times during the

perfect day plan. Although they were consumed 3 times,

only 2.5 serving sizes were actually eaten. Blueberries

are a good source of fiber and an excellent source of

vitamin C. it also as a notable number of omega 3.

Omega 3 is the motive behind the constant blueberry

consumption. Without the blueberries I would still be

deficient in omega 3s. The fact that blueberries contain

fiber and vitamin C are just added bonuses.


24/34

24

Fuji apples are a hybrid of two favored American apples, the Red Delicious and Virginia Ralls

Genet. This delightfully sweet and crisp apple variety was generated in the 1930s by the Tohoku

research station in Fujisaki, Japan. Soon after Fuji apples were introduced to the world market, it

became highly popular due to the firm, sweet, and crisp characteristics. Today, they are among the top

five most favored apples in America. Apples in general

are fat free and sodium free making them a nice

healthy snack. Apples contain vitamin A, vitamin C,

phytonutrients, antioxidants, iron, calcium, flavonoids,

and both soluble and insoluble fiber. One Fuji applecan provide up to 45 percent of the daily fiber needed

in the body. This means that the consumer is kept full

for a longer period of time, which decreases the chance

of unnecessary snacking. The soluble fiber in apples assists in lowering the bad cholesterol in the

body by binding to them- thus lowering the risk of heart disease. Antioxidants from the apple also aid in

lowering the risk of lung cancer and cardiovascular disease by protecting the body from oxidized lipids.

The insoluble fiber found apple skin aids in preventing constipation. Although Fuji apples contain a

high percentage of sugar, it contains phytonutrients which aid in regulating sugar levelsmeaning no

sugar spikes will occur as a result of eating a Fuji apple. Fuji apples are not

only easily found in super markets all year around but also affordable, the

price range of the apples run from ninety-nine cents to a dollar fifty per

pound locally. The California Apple Commission was established in 1994

and since then made shipping to 27 international countries possible. Each year it conducts research on

matters such as pest problems, harvesting techniques, and diseases that affect the development of the

apples and its industry. The association provides a unifiedindustry voice on apple matters. Fuji apples

along with other varieties found in California are said to be grown widely in the central valleys and the

northern coast. It focuses on the production of four apple varieties which are the Fuji, Granny Smith,

Gala, and Pink Ladies. Californias abundance in sunshine and well drained soil provides a suitable

environment to harvest Fuji apples. In 2011 Californian Fuji apples suffered from lenticel breakdowna

disease that forms brown spots on the surface of the apple. The disease is not particularly noticeable


25/34

25

before it is packaged but the longer the apples are kept in storage, the worse the disease becomes. After

observing the diseased apples, the CAC along with Dr. Curry, an expert on the subject matter, further

researched as to why the disease occurs and have created a guide to inform those in the industry possible

procedures for prevention.


26/34

26

Part 6: My Plate

Grains:

The my plate suggested that I get 7 ounces of grains, but I only consumed 5.3 ounces which isonly75.4 percent of this number. The DRI goals and the My-Plate seem to be inconsistent with

each other. The my plate suggests grains to be a part of ones diet due to the high number of fiber,

vitamin B6, and folate found in them. In the My-Plate, it shows that I am lacking in grain

consumption, suggesting that I did not eat enough of these nutrients listed above, when the DRI

goals were reached.

Vegetables: According to the My-Plate, only 23.8 percent of the suggested goal, 3cups of vegetables, was

met. Again, the My-Plate and DRI goals do not parallel each other. I believe this is due to the


27/34

27

My-Plate not being able to include recipes into its calculations. I do not think I would have been

able to reach my intake goals for fiber or potassium by consuming an average of .7 cups of

vegetables for three days. With that said, vegetables play a critical role in providing my body

with the nutrients they need. The My-Plate suggested that I vary the vegetables consumed so

instead of just having green vegetables I will include vegetables carrots, purple cabbages, and

yellow peppers in the future.

Fruits: At first, I was in shock of how far I was from reaching my fruit intake goal for the My-Plate. It

stated that I only consumed about 50 percent of the 2 cups of fruits they had suggested. Then I

took account of my super food recipes and found peace in knowing I had consumed more than

just 1 cup of fruits throughout the PPA. If I had, I would not have been able to reach my intake

goals for vitamin C, vitamin A, potassium or omega three.

Dairy: I was only able to consume 78.2 percent of the suggested 3 cups which is 2.3 cups of dairy

products. The main reason behind the addition of dairy to the My-Plate is said to be calcium, yet

I was able to reach my DRI goals for calcium intake by 100 percent, thus my DRI goals and

dairy intake goals are not parallel. None the less, dairy products such as milk are enriched with

vitamin A and vitamin D, which are needed within the body. The addition of vitamin D is

especially beneficial to my diet due to the lack of it.

Protein: I was not able to fulfill the goal of consuming 6 ounces of protein. I was able to intake 5 ounces

of protein which is 83.6 percent of the goal. The intake percentage of My-Plate and the DRI are

not consistent with each other. The DRI intake states that I consumed 95 percent of the proteins

needed yet the My-Plate states that I consumed 10 percent less than that amount. I believe this is


28/34

28

due to the exclusion of my super foods such as eggs and pomegranates. Although they are not

significantly high in protein, the added total of the protein found in those super foods could be

the reason behind why the difference arose.

Empty Calories: I am proud to say that I did not surpass the empty calories section of the My-Plate. The goal

for empty calories were 290 and 261 were consumed. Although only 90 percent of the empty

calories were consumed, I could decrease this number even further by eliminating foods such as

orange juice from my diet.


29/34

29

Part 7: Water

Water is essential for the survival of mankind. Without water survival is impossible whether

there is a lack of it in the body or in the environment. Without water, crops would not grow and thus a

major chain reaction affecting every organism on the Earth would occur. Water makes up over half of

the human body, 60 percent to be exact. One can survive without food for months but not fluids, without

fluids one is subject to death within a couple of days.

Water has multiple tasks the body and is essential in

order for it to function correctly. Water not only

delivers fundamental nutrients to cells, balance

electrolyte levels, provide protection for the vital

organs, but also assists in excreting waste,

maintaining temperature, and it also severs as

lubricant among joints. Water also works as a

solventmeaning that it dissolves substances such as

minerals, amino acids, and vitamins within the body.

Water is especially important to pregnant women for

it provides a cushion that protects the fetus from

outside shock. Because water is constantly lost from

activities such as sweating, crying, and excretion of waste, it is important to replenish the body every

single day. If the body lacks in water constantly, one will suffer from dehydration. But also take caution

in how much water is consumed for it can lead to water intoxication. Every year 3.4 million people die

of water associated diseases. Over 700 million people in the world lack a steady supply of sanitary water.

Thankfully, in the United States the E.P.A or the environmental protection agency runs yearly tests for

the public water systems. Through these tests and regulations, the American public water is ensured to


30/34

30

meet the minimum health standards for water. Because we have such an easy access to sanitary water,

the people of the first world turned to soft drinks, juice and other beverages to take the place of water

during the course of the day. Although there are healthy alternatives such as herbal tea and fat free milk,

most contain unhealthy add-ons that outweigh the benefits they bring. For example, many people in

America start their day with a cup of juice thinking that it is both healthy and tasty. What they do not

realize is that they have just consumed the same number of sugar from that of a can of soda. They often

think that juice is a healthy alternative to soda but in reality, they are essentially the same. It is much

healthier to consume the actual fruit itself rather than drinking its concentrated juice. When the actual

fruit is consumed, the fiber, vitamin, and mineral contents are much higher in number and are provided

within a much smaller calorie range. As a nation with an obesity epidemic there seems to be no room

for such sugar filled drinks. Water should not be replaced whenever possible and be the first choice

when it comes to beverages with the exception of tea and milk.


31/34

31

Part 8: FiberFibers are indigestible substances derived from plants. The majorities of fibers are

polysaccharides which are bonded together with a substance that is impossible for human digestive

enzymes to process - this means that fibers are not absorbed into the body but simply excreted from it.

There is an exception however; fiber is often broken down by bacteria found in the colon. Fiber

naturally occurs within grains, vegetables, and fruits, but like vitamins and minerals there are a countless

number of fiber supplements in the world. There are two different forms of fiber, the insoluble and the

soluble. Both play an important role in maintaining a healthy diet. The soluble fiber forms a gel-like

substance in the body that is excreted slowly. It not only creates a lingering feeling of fullness, but also

assists in lowering cholesterol by linking to substances that hold cholesterol in bile. A diet that is

continuously high in soluble fiber may lower ones risk of heart disease due to its cholesterol-lowering

characteristics. This diet also provides the benefit of regulated blood glucose levels. The gel-like

consistency of the soluble fiber absorbs other nutrients within itself, causing a delay in their digestion. A

slow digestion of glucose within the body aids in preventing type 2 diabetes. Pysllium seeds, kidney

beans, and oranges are all rich in soluble fiber. Insoluble fiber provides the body with an additional

bulk to its waste which makes the bowel movement process much smoother. A regular consumption

of insoluble fiber may be the key in treating and preventing constipation - which can ultimately lead to

bowel diseases. Through the boost of speed and weight provided by the insoluble fibers, waste is

excreted with less pressure on the rectal muscles. Like the soluble fiber, insoluble fiber also provides the

body with an increased satiety. Both forms of fiber also take a part in maintaining a healthy digestive

tract by diluting the substances that may cause cancer and speeding up their elimination processes.

Black-eyed peas, blackberries, and pinto beans are all rich in fiber.

Diets that contain an adequate amount of fiber are an effective approach to weight loss. This is

because they are generally low in sugar and fat contents, but most importantly because of the effect fiber

has on the feeling of hunger. As stated before, fiber increases the feeling of satisfaction from food. This

lingering feeling of fullness discourages random snacking. It is not recommended to take high amounts

fiber supplements as a strategy in losing weight. It is best to eat the actual whole food containing fiber.

The natural sources of fiber also contain minerals, vitamins, and nutrients that are also beneficial to the

body. Too much fiber, whether it is dietary (naturally found in food) or functional (supplements), is not

good for the body because it impairs proper absorption of minerals such as iron, zinc, and calcium. It

may also cause dehydration due to its water attracting nature.


32/34

32

Part 9: My Wellness LifeBeing in NF 25 has gifted me with a newly found appreciation for nutrition. When the class

began, I was very self conscious because of my weight, I am short and obese. I honestly dreaded the day

we would touch on the subject of obesity. But along the way there, I learned so much about how

carbohydrates, lipids, proteins, vitamins, minerals, and water work together in the body. Through these

studies I was able to understand that my body is malnourished. I also grasped the concept that this was

not because I lacked the resources, but because I acted as a creature of habit. When I was younger, my

family and I lived in a food desert and my busy parents did not have time to over look what foods I was

consuming. Having busy parents and living on the second floor of a bad neighborhood apartment also

limited my physical activities. Was I grew older our financial situation improved but my diet and

physical activities did not. NF 25 gave me not only gave the knowledge behind why I need to change,

but also the knowledge of how to change. If I continue to live this way, constantly eating foods high in

nothing but calories and being inactive, it is highly likely that I will contract type 2 diabetes, a cardio

vascular disease, high blood pressure and or other diseases that are also associated with obesity within

the next twenty years.

NF 25 provided me with a better understanding of how a balanced diet affects the quality of

everyday life. It also instilled in me that I really need to take care of myself now so that future Yeosol

can live a happier and healthier life. I am currently not reaching my physical activity requirements but I

plan on starting with a fifteen minute workout and slowly adding on to that workout. I also plan on using

the dietary analysis tool to keep track of my diet. This class also taught me to more involved, sensitive,

and alert towards the events taking place in the world.


33/34

33


34/34

Bibliography

http://www.calapple.org

http://www.calapple.org/media/files/IssueNo-87.pdf

http://www.water.org/water-crisis/water-facts/water/

Sizer, Frances Sienkiewicz., and Eleanor Noss. Whitney.Nutrition:

Concepts and Controversies. 12th ed. Wadsworth, Cengage Learing,

2011. Print.
http://www.calapple.org/http://www.calapple.org/http://www.calapple.org/media/files/IssueNo-87.pdfhttp://www.calapple.org/media/files/IssueNo-87.pdfhttp://www.water.org/water-crisis/water-facts/water/http://www.water.org/water-crisis/water-facts/water/http://www.water.org/water-crisis/water-facts/water/http://www.calapple.org/media/files/IssueNo-87.pdfhttp://www.calapple.org/

Documents

AnY WBfinal