Ross,J_NF25 Workbook (Done)

7/30/2019 Ross,J_NF25 Workbook (Done)

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A Jordan Ross

Mt. San Antonio College

Fall 2012

Professor Betty Crocker

Wellness Book:

A collective data

compilation of a 3-day

average food analysis,

compiled from week 8to 15 from the class

Nutrition 25, Thursday

6:30- 9:40pm


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1. Quality Levels........pg. 3

2. My Nutrition Profile...pg. 4 - 29

- DRI Goals vs. 3-Day Diet Record graph.... pg. 4

- Analysis of Excess/Deficient Nutrients...pg. 4 - 10

- WB1.pg. 10- 29

3. Perfect Plan Analysis (PPA)..pg. 30- 59

- Perfect plan analysis graph.pg. 30- 31

- Bullet point analysispg. 31- 32

- Essay Analysispg. 32- 34

- WB4....pg. 35- 58

4. Super Foods...pg. 59- 63

- Super foods meal plan usage graphpg. 59

- Super food nutrition profile graph..pg. 60

- Discussion of 10 super foods..........pg. 61- 63

5. #1 Super Foodpg. 64- 66

6. My Plate.. ...........pg. 67- 68

7. Water. pg. 69- 70

8. Fiber...pg. 71- 72

9. My wellness life.... pg. 73- 75

10. Bibliography....pg. 76- 77


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DRI QUANTIFIED

NUTRIENT Unit

DRI

GOALSGOOD SOURCE

EXCELLENT

SOURCE

RDA/AI

10-19%

(COLUMN=10%)

20%

(COLUMN=20%)A B=A*.1 C=A*.2

Water L 3.7 0.37 0.74

Kcals Kcal 2277 227.7 455.4

MACRONUTRIENTS

PROTEIN g 63.5 6.35 12.7

CHO g 247 24.7 49.4

Fiber g 38 3.8 7.6

LIPIDS g 48 SKIP

Saturated g 22 SKIP

EFA: n-6 g 17 1.7 3.4

EFA: n-3 g 1.6 0.16 0.32

VITAMINS

Thiamin mg 1.2 0.12 0.24

Riboflavin mg 1.3 0.13 0.26

Niacin mg 16 1.6 3.2

B6 mg 1.3 0.13 0.26

B12 mcg 2.4 0.24 0.48

Folate mcg 400 40 80

Vitamin C mg 90 9 18

Vitamin D mcg 15 1.5 3Vitamin A(RAE) mcg 900 90 180

Vitamin E mcg 15 1.5 3

MINERALS

Calcium mg 1000 100 200

Iron mg 8 0.8 1.6

Magnesium mg 400 40 80

Potassium mg 4700 470 940

Zinc mg 11 1.1 2.2Sodium mg 1500 SKIP

1. Quality Levels


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Excess/Deficient Nutrients:

Each nutrient that is deficient will

include its function, chronic deficiency

problems, foods related to nutrient, and

resource used to find information.

Nutrients that are excess will include

all the above as well except for foods

related to nutrient.

Water (deficient)

- Function: water is the key to

maintain all the bodily

functions; such as regulation of

body temperature, aiding

circulatory and digestive

system.

- Result of chronic deficiency is

death or dehydration.

- Water is found in watermelon,

cantaloupe, and soup.

- Resources: found from power

points given, from text and

from NIH website

DRI GOALS vs. 3-DAY DIET

RECORD

NUTRIENT UNIT

DRI GOALSWB1 3-day

Analysis

RDA/AI UL Intake

Intak

vs. Go(%

Defici120

Water L 3.7 none 0.92 25

Kcals Kcals 2277 none 1598.7 70

MACRONUTRIENTS

PROTEIN g 63.5 none 85.5 135

CHO g 247 none 211.27 85

Fiber g 76 none 11.81 31

LIPIDS g 48 none 45 93

Saturated g 22 none 15.7 71

EFA: n-6 g 17 none 2.56 15

EFA: n-3 g 1.6 none 1.3 81VITAMINS

Thiamin mg 1.2 none 0.62 52

Riboflavin mg 1.3 none 0.9 69

Niacin mg 16 35 15.8 99

B6 mg 1.3 100 1.1 85B12 mcg 2.4 none 4.7 196

Folate mcg 400 1000 317 79

Vitamin C mg 90 2000 76.5 85

Vitamin D mcg 15 50 3 21Vitamin A(RAE) mcg 900 3000 578.3 64

Vitamin E mcg 15 1000 3.45 23

MINERALS

Calcium mg 1000 2500 560.89 56

Iron mg 8 45 9.1 114Magnesium mg 400 350 212.8 53

Potassium mg 4700 none 1800 38

Zinc mg 11 40 5.95 54

Sodium mg 1500 2300 2549 170

2. MY NUTRTION PROFILE


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Protein (excess)

- Function: serves importantfunction for growth and maintenance, important for

structure/movement in muscle, helps building antibodies, helps maintain fluid balance,

and is an emergency energy source.

- Overconsumption of protein can lead to weakened kidneys, heart disease, adult bone loss,

and cancer.

- Resources: PowerPoint: C. BETTY CROCKER, MPH, RD; PART 2 Importance, Need

& Malnutrition and from NIH website.

Fiber (deficient)

- Function: the fiber binds cholesterol in bile that is excreted from the liver also it helps

reduce calorie consumption, promotes a feeling of fullness, slows movement of food

from the stomach to the small intestine, reduces glucose in blood, lowers blood

cholesterol, and adds bulk to stool.

- Deficiencies in fiber can result in high blood glucose level, and may not lead to

prevention in constipation, hemorrhoids and Diverticulosis.

- Fiber can be found in baked potatoes, Brussels sprouts, 100& bran cereal and whole

grains.

- Resources: Power point Nutrition NF25: Essentials of Nutrition C. Betty Crocker, MPH,

RD. and from NIH website

saturated fat (deficient)

- allowed deficiency

n-6 (deficient)

MY NUTRTION PROFILE (CONT.)


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- Function: provides the raw material for eicosanoids, involved with cell signaling and is

required for normal skin function, also it is considered bad eicosanoids because it

promotes tumor cells, increases pain and inflammation, and increases menstrual cramps.

- Deficiencies: doesnt play a role in major or critical deleterious problems when deficient

in n-6.

- Foods with n-6 are nuts, seeds and corn oil

- Resources: from PowerPoint, Part 2: n-3 Benefits, Sources & Summary C. Betty

Crocker, MPH, RD and from NIH website

Thiamin (deficient)

- Function: it is part of the coenzyme that is involved with energy metabolism

- Deficiencies in thiamin can lead to Beriberi with possibility of edema, an enlarged heart,

pain, paralysis, poor short term memory and weight loss

- Foods with thiamin are whole wheat bagel, black beans, and enriched cereal.

- Resource: PowerPoint NF-25: C. Betty Crocker, MPH Chapter 7: The Vitamins and

from NIH website

Riboflavin (deficient)

- Function: part of the coenzyme that is involved with energy metabolism, and coenzyme

in numerous redox reactions.

- Deficiencies in riboflavin can lead to cracks or redness at the corners of the mouth,

inflamed eyes and eyelids, sore throat, skin rashes, sensitivity to light; smooth, painful,

and purple-red color of the tongue.

- Foods with riboflavin include milk, yogurt, cottage cheese, and organ meats.



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from NIH website

B12 (excess)

- Function: it is the coenzyme in nucleic acid metabolism and also prevents megoblastic

anemia also is part of the coenzyme needed for new cell synthesis and helps maintain

nerve cells.

- Deficiency in B12 can lead to megaloblastic anemia (large immature red blood cells), and

can lead to absorption problems pernicious anemia.


from NIH website

Folate (deficient)

- Function: is part of the coenzyme that is needed for new cell synthesis and coenzyme in

metabolism of nucleic and amino acids.

- Deficiencies can lead to anemia, depression, fatigue, red tongue, depression, headache,

and can increase the risk of neural tube birth defects.

- Foods with folate include lentils, pinto beans, spinach, and asparagus.


from NIH website

Vitamin D (deficient)

- Functions: its major function is the mineralization of bones and teeth.

- Deficiencies include abnormal bone growth leading to rickets, osteomalacia, malformed

teeth, and muscle spasms

- Foods with vitamin D are cod liver oil, sardines, milk, and fortified cereals.



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from NIH website

Vitamin A (deficient)

- Functions: major functions are for vision, regulation of gene expression, reproduction,

immunity, and epithelial cells, bone and teeth growth.

- Deficiencies include night blindness, easily decayed teeth, keratin lumps on skin,

impaired immunity, and corneal blindness.

- Foods of vitamin A are fortified milk, carrots, and sweet potatoes.


from NIH website

Vitamin E (deficient)

- Functions: major function as an antioxidant.

- Deficiencies are red blood cell breakage, and nerve damage.

- Foods include Canola oil, sunflower seeds, wheat germ.

- Resource: PowerPoint NF-25: C. Betty Crocker, MPH Chapter 7: The Vitamins

Calcium (deficient)

- Function: mineralization of bones and teeth, muscle contraction and relaxation, nerve

functioning, and blood clotting.

- Deficiencies include stunted growth and weak bones in children, and can lead to

osteoporosis in adults

- Foods in calcium are sardines, cheddar cheese, milk, and broccoli.

- Resource: PowerPoint NF-25: C. Betty Crocker, MPH Chapter 8: The Minerals

Magnesium (deficient)



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- Function: bone mineralization, protein synthesis, enzyme action, muscle, contraction,

nerve function, and immune function.

- Deficiencies include weakness, uncontrollable muscle contractions, hallucinations,

difficulty swallowing, in children it can result in growth failure.

- Foods in magnesium are spinach, bran cereal, black beans, and soy milk.

- Resource: Resource: PowerPoint NF-25: C. Betty Crocker, MPH Chapter 8: The

Minerals

Potassium (deficient)

- Function: maintains normal fluid and electrolytes balance, also facilitates in chemical

reactions, supports cell integrity, assist in nerve functioning and muscle contractions.

- Deficiencies include muscle weakness, paralysis, confusion

- Foods include salmon, orange juice, and baked potatoes.


Minerals

Zinc (deficient)

- Function: activates many enzymes, synthesis of genetic material and proteins, transport

of vitamin A, taste perception, wound healing, and reproduction.

- Deficiencies are growth retardation, delayed sexual maturation, impaired immune

function, eye and skin lesions, hair loss, and loss of appetite.

- Foods include oysters, shrimp, and enriched cereal.


Minerals

Sodium (excess)



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- Function: maintains fluid volume outside the cells, nerve impulse transmission, and

muscle contraction.

- Deficiencies are rare and can include muscle cramps; toxicity can include hypertension,

and edema.


Minerals

WB1 is listed below on the next following pages.


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Hyper-link

available, full

report on the

web; Press:

CTRL + Click

on the picture

to the left.

Hyper-link here
http://www.scribd.com/doc/114843368/RossJ-WB1-Newhttp://www.scribd.com/doc/114843368/RossJ-WB1-Newhttp://www.scribd.com/doc/114843368/RossJ-WB1-Newhttp://www.scribd.com/doc/114843368/RossJ-WB1-Newhttp://www.scribd.com/doc/114843368/RossJ-WB1-Newhttp://www.scribd.com/doc/114843368/RossJ-WB1-Newhttp://www.scribd.com/doc/114843368/RossJ-WB1-Newhttp://www.scribd.com/doc/114843368/RossJ-WB1-New


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PERFECT PLAN ANALYSIS

NUTRIENT Unit

DRI GOALSWB1 3-day

Analysis WB4 3-day WB1 vs WB4

RDA/AI UL

Intake

Intake

vs. Goal(%) Intake

Intake vs.Goal (%) Intake

Intake

vs. Goal(%)

A B C D

E=(A-

C) F=(B-D)

Deficient120%

Forgivableexcessive

Overcameexcess

Water L 3.7 none 0.92 25 3.27 88 -2.35 -63

Kcals Kcals 2277 none 1598.7 70 1823 80 -224.3 -10

MACRONUTRIENTSPROTEIN G 63.5 none 85.5 135 94 148 -8.5 -13

CHO G 247 none 211.27 84 239.5 96 -28.23 -12

Fiber G 76 none 11.81 31 32.6 86 -20.79 -55

LIPIDS G 48 none 45 93 61 127 -16 -34

Saturated G 22 none 15.7 71 15 68 0.7 3

EFA: n-6 G 17 none 2.56 15 18.1 107 -15.54 -92EFA: n-3 G 1.6 none 1.3 81 1.7 106 -0.4 -25

VITAMINS

Thiamin mg 1.2 none 0.62 52 1.82 152 -1.2 -100

Riboflavin mg 1.3 none 0.9 69 1.61 124 -0.71 -55Niacin mg 16 35 15.8 99 25.8 162 -10 -63

B6 mg 1.3 100 1.1 85 2.13 164 -1.03 -79

B12 mcg 2.4 none 4.7 196 2.98 124 1.72 72

Folate mcg 400 1000 317 79 497 124 -180 -45

Vitamin C mg 90 2000 76.5 85 134 149 -57.5 -64

Vitamin D mcg 15 50 3 21 3.98 27 -0.98 -6Vitamin A(RAE) mcg 900 3000 578.3 64 1305 145 -726.7 -81

Vitamin E mcg 15 1000 3.45 23 12.1 81 -8.65 -58

MINERALS

Calcium mg #REF! 2500 560.89 56 853 85 -292.11 -29Iron mg #REF! 45 9.1 114 14.8 186 -5.7 -72

Magnesium mg #REF! 350 212.8 53 487 122 -274.2 -69

Potassium mg #REF! none 1800 38 3078 65 -1278 -27

Zinc mg #REF! 40 5.95 54 11 95 -5.05 -41

Sodium mg 2300 2549 170 2764 184 -215 -14

3. PERFECT PLAN ANALYSIS (PPA)


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The following bullet points will show the nutrient that was once deficient and was overcome

in the WB4, and it will describe the food consumed in WB4 to aid overcome the deficiency.

Water

- For water I had to increase my uptake of water from 8oz to 16oz a meal and I also

attempted to not drink soda and/or juice.

Fiber

- For fiber I was deficient and I had to eat more oatmeal and eat more 100% whole wheat

replacements, so I ate more complex crabs in replacement for simple carbs in order to get

good high fiber foods.

N-6

- Omega-6 should be eaten less of and replaced with omega-3 but I did meet the

requirement for omega-6 by eating foods that contained more corn oil and I ate walnuts.

Thiamin

- I overcame thiamin by consuming whole wheat bread, pinto beans, and pork loin

throughout my 3 day nutrition meal plan.

Riboflavin

- Most of the riboflavin was increased by milk, oatmeal, whole wheat bread, and super

food 2; so by increasing these nutrient dense foods with good riboflavin I was able to

overcome my deficiency.

Folate

- A majority of my folate came from pinto beans, and from super food 2.

Vitamin A


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- I overcame my vitamin A by eating carrots in my 3 day meal plan, by eating vegetables

and nutrients overcoming vitamin deficiencies can be resolved fast.

Vitamin E

- The Oil, Safflower (>70% Linoleic), and super food 2 helped increase and resolve my

deficiency in the previous meal recording.

Calcium

- I got over my deficiency by consuming more milk, super food 2, and whole wheat waffle

I ate aided me in overcoming my deficiency.

Magnesium

- Super food 2 and 5, and sunflower seeds contained magnesium that helped me overcome

the deficiency

Zinc

- Last the whole wheat bread and the pork loin that I ate during my 3 day recording helped

me overcome the deficiency.

Essay:

I made certain nutritious changes in my meal planning from WB1 to WB4. These

changes include eating breakfast, lunch, and dinner; whereas in WB1 I skipped meals.

Also in WB1 I made no thoughtful choices in including beneficial foods that would help

me reach my DRI goal for nutrients. So as seen by looking at the tables above WB1, I

was deficient in 15 nutrient areas, I was deficient in 10 of the vitamin and minerals. In

WB1 on 40% of the vitamins were above the deficient ranges. And in the mineral section,

only 33% of the nutrients in minerals were above the deficiency ranges. Through actively

making conscious decisions about eating healthier and better nutrient dense foods I was


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able to only have 1 deficiency in vitamin D. I also had a deficiency in saturated fat, which

is a good thing because saturated fat is not healthy. What I did to increase my nutrient

intake was include more complex carbs in my diet and eat more whole grains. By

switching out simple carbs and replacing those with complex carbs like whole wheat and

grains it helped dramatically. Also I included more fruits and vegetables in my diet like

mango, apples, bananas, nuts, carrots, and more. And also to overcome my deficiency I

can eat more sardines, milk, and fortified cereals to reach my desired DRI. Sodium DRI

for adult from 19-50 is 1,500mg/day. U.S. adults consume an average of nearly 3,300

mg/day and in my WB4 I consumed 2,764. This is above the DRI and the sodium intake I

consume should be lowered. Some of the foods I consumed in WB4 with high sodium

levels above 600 mg are include in the following table:

Bread, 100% Whole Wheat 4.5 sl. 1326.6 mg

Pizza, Cheese, Thick Crust 1.5 sl. 618.77 mg

Waffle, 100% Whole Grain 2 item 742.5 mg

Gravy, Beef, Canned 0.5 c. 652.4 mg

Shrimp, Mixed Species, Cooked, Moist Heat 2.5 oz. 671.18 mg

So I would need to cut back on eating some of these sodium nutrient dense foods but

most importantly I would need to stop adding extra salt on foods. Zinc, calcium,

magnesium is 3 other minerals and their recommended levels are: for calcium DRI is

1,000 mg/day; for magnesium DRI is 400 mg/day; for zinc DRI is 11 mg/day. The top 3

food sources in WB4 that aided me in obtaining these nutrient recommended intakes are

listed in the following table:


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For calcium:

Milk, Low Fat, 1% 6.5 fl. oz. 247.81 mg

Oatmeal, Instant, Cinnamon and Spice, Fortified, Dry 1 item 110.18 mg

super food 2 5 oz. 192.78 mg

For magnesium:


super food 2 5 oz. 123.32 mg

Beans, Pinto, Dry 0.25 c. 81.65 mg

For zinc:


Super food 2 5 oz. 1.08 mg

Beans, Pinto, Dry 0.25 c. 1.06 mg

These tables describe the food with good nutrient intake for the provided mineral.

D.A.S.H. is a plan authored by U.S. DEPARTMENT OF HEALTH AND HUMAN

SERVICES. The goal of D.A.S.H. is to help individuals decrease the consumption of

sodium because of the risk sodium imposes on your body, which is high blood pressure

(hypertension). D.A.S.H. helps by giving an eating plan that tends to offer less sodium in

the diet.

WB4 is listed below


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Hyper-link

available, full

report on the

web; Press:

CTRL + Click

on the picture

to the left.

yper-link here
http://www.scribd.com/doc/114823308/New-and-Redone


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4. Super foods

SUPER FOODS MEAL PLAN USAGE

1 2 3 4 5 6 7 8 9

List Super

Foodbanana

spinach(boiled)

salt

added

apple flax seed Mango cucumber

salad(lettuce,

tomatoes,

carrot)

pineapple walnuts Or

Portion Size medium 1 cup medium1

tablespoon 1 item 1.5 cups 1.5 cups 1.5 cups .25 cups Me

DAY 1

eakfast 1.0

nch

nner 1.5

ack 1 1.0

ack 2 1.0

DAY 2

eakfast

nch

nner

ack 1 1.0

ack 2 1.0

DAY 3

eakfast 1.5

nch

nner

ack 1 1.5

ack 2 1.0

otal Used 1.0 1.0 1.0 1.0 1.0 1.5 1.5 1.5 1.0


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1 2 3 4 5 6 7 8 9

banana

spinach

(boiled)

salt

added

apple flax seed mango cucumber

salad

(lettuce,

tomatoe ,

carrot)

pine apple wa lnut s

medium 1 cup medium

1

tablespoo

n 1 item 1.5 cups 1.5 cups 1.5 cups .25 cups

ter L 0.09 0.16 0.16 0 0.17 0.015 0.1 0.2 0

als 105 41 94 74 124 23 17 116 191

OTEIN g 1.3 5.35 0.5 2.5 1.7 1 1 1.3 4.5

O g27

6.75 25 4 31 5.6 3.7 30.5 4.1 er g 3 4.32 4.3 3.8 3.31 0.78 1.4 3.26 2

PIDS 0.4 0.47 0.3 6 0.79 0.17 0.18 0.28 19

urated 0.13 0.08 0.05 0.51 0.19 0.06 0.03 0.02 1.8

A: n-6 g 0.05 0.03 0.08 0.83 0.04 0.04 0.07 0.05 11

A: n-3 g 0.03 0.17 0.02 3.19 0.11 0.01 0.03 0.04 2.6

amin mg 0.04 0.17 0.03 0.23 0.06 0.04 0.04 0.18 0.1

oflavin mg 0.09 0.42 0.05 0.02 0.08 0.05 0.03 0.07 0.04

cin mg 0.78 0.88 0.17 0.43 1.38 0.15 0.4 1.16 0.33

mg 0.43 0.44 0.08 0.07 0.25 0.06 0.08 0.26 0.16 2 g 0 0 0 0 0 0 0 0 0

ate g 23.6 262.8 5.46 12.18 89 11 40.5 41 28.7

amin C mg 10.27 17.6 8.37 0.08 75.35 4.4 7.8 111 0.38

amin D g 0 0 0 0 0 0 0 0 0

mcg 3.54 943 5.5 0 0 7.9 75.5 7 0.3

cium mg 5.9 244 10.1 35 22.7 25 20.8 30.2 28.7

n mg 0.31 6.43 0.22 0.8 0.3 0.44 0.34 0.7 0.9

nesium mg 31.86 156 9.1 54 20.7 20.3 11 28 46.2

assium mg 422.44 838 194 113 347 230 223.5 253.4 129 c mg 0.18 1.37 0.07 0.61 0.19 0.3 0.2 0.3 1

ium mg 1.18 200 1.82 4.2 2.7 3.1 20 2.32 0.58

0.8

40

470

6.35

24.7

3.8

1.7

Skip

Skip

40

0.16

0.12

0.13

1.6

0.130.24

1.6

1.1

QUANTITY

Excelle

nt

0.74

12.7

49.4

7.6

3.4

0.32

0.24

0.26

3.2

0.260.48

80

SUPER FOODS NUTRITION PROFILE

List Super Food

Portion Size

MACRONUTRIENTSSkip

0.37

TRIENT UnitGood

Skip

80

9402.2

200

9

1.5

MINERALS

VITAMINS

18

3

18090

100


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Discussion of 10 super foods:

This will include all super food describing usage, if it is a good/excellent source of

nutrients and why I chose this super food.

Cucumber, super food 6

- This food was used once and had a usage of 1.5 cups

- There are no good or excellent nutrients in this super food, by looking at the results it is

not a good super food although it does not have many calories you dont gain much

nutrition value out of this food either.

- I used this food because I believed it would be a good snack food because of the low

calories, sugar, and salt but other than being low in these it is also low in nutrition density

making it not an extremely great super food.

Salad (lettuce, tomato, carrot), super food 7


- It has a good nutrition value in folate, and for 1.5 cups of this lettuce you can gain 40.5

of folate.

- I used this food because it is a common snack food and a common food to eat when on a

diet so I wanted to observe the nutrition value of this. I also used this because it included

not only lettuce but tomato and carrot.

Pineapple, super food 8


- Good source of: CHO, Thiamin, and folate; And is a great source of: Vitamin C and B6

- I used this food because of the great source in vitamin C I would obtain from eating it.

Orange , super food 10


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- Good source in thiamin and is a great source in Vitamin C

- I thought this fruit would be good to have because of the citrus and because it is easily

obtainable.

Banana, super food 1

- This food was used once and had a usage of 1 cup

- Good source of Vitamin C and is a great source in B6

- I chose this because it is readily available at nearly any store and is good for a sweet tooth

while having good nutrient dense outcomes.

Spinach (boiled, salt added), super food 2


- Good source in: thiamin, potassium, zinc, vitamin C and N-3; is a great source of

Riboflavin, folate calcium, iron, magnesium, B6, and vitamin A

- I chose this food because of the benefits I thought it had and because it is easily

obtainable and easy to eat with salad or by itself by just boiling it; I also chose it because

it is a good snack to eat between meals.

Apple, super food 3


- Good source of fiber and Vitamin C.

- I chose this because it is also easily obtainable at any store and is a good snack to eat that

has beneficial nutrients.

Flax seed, super food 4



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- Good source of fiber, iron, and magnesium; is a great source of N-3 and thiamin

- I chose this food because of the benefits of N-3 I knew it would obtain, and because it

can be bought cheap at the 99 cent store.

Mango, super food 5


- Is a good source of CHO, and B6; and is a great source of folate and Vitamin C.

- I chose this because I personally like the taste of Mango and I knew the Vitamin C would

be high in this fruit also because I know it has very good antioxidants.

Walnuts, super food 9


- Good source of B6, iron, magnesium, and zinc; great source of N-6 and N-3.

- I chose this because I knew nuts and seeds were very beneficial to the body also because

it is a good snack food to eat that it nutrient dense.


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5. #1 super food

Mangoes are usually on the market from January through September. And November and

December is usually the time when mangoes are not in market as much and are not as flavorful.

Mangoes are grown in Florida, Haiti, Brazil, Mexico, and Hawaii. The peak season for Florida is

May around May to September and the peak for Brazilian mangoes is about September through

January. Although it is rare for mangoes to be grown in California a few have started to grow

mangoes Markov Farms of Valley Center started but other than that it is more common among

places closer to the equator. There are many types of mangoes but the four most common are

Tommy Atkins, Haden, Keitt, and Kent mangoes. Tommy Atkins and Haden both have fibrous

flesh which is pulpy, while the Keitt and Kent mangoes both have non-fibrous flesh. I chose

mangoes as my number one super food because of it is a great sweet delicious food to consume

and it has great health benefits. Mangoes are low in saturated fat cholesterol, and sodium. They

are also a good source of CHO and B6; and are a great source of folate and Vitamin C. as well as

having pretty good substantial amount of fiber and vitamin A. mangoes also has soothing

enzymes that aid digestion. Something I found interesting was a New Mexican study that had

normal healthy people eat 1 cup of mango for a month every day and resulted in a decrease of

triglycerides by nearly 38%. Researchers believe that polyphenols within mangoes can protect

your heart from illness by lowering inflammation and that mango help reduce oxidants. Also by

doing more researching I was able to find that the polyphenol in mangoes is magniferin. And

there have been research studies on magniferin have a great role in scavenging free radicals,

improving dyslipidemia, and counteracting heavy metal toxins. So the magniferin within

mangoes can help as a great polyphenol contributing to reducing oxidants and improving the

health of an individuals body greatly. And listed from the Nutrition: Concepts and


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Controversies, My Plate Update, 12th Edition, Dietary Polyphenols mediate regulation of

oxidative stress and chromatin remodeling and inflammation. And with the knowledge that

many diseases, particularly chronic diseases of later life, such as heart disease, diabetes, and a

severe type of arthritis, involve chronic inflammation; these polyphenols contribute greatly to

health. And so the mango has a great beneficial factor in helping individuals as seen through the

New Mexican study reducing harmful fats. Another interesting observation I made was the wide

use of remedies and decoctions used from mango. One remedy is to create a tea by grinding the

wood of the mango tree and adding water and boiling it then drink it twice a day to decrease pain

of menstrual cramps and heavy menstruation. Also the remedy that burnt ashes of Mango leaves

applied on the burnt parts give quick relief, these remedies may be true or false but they are

accepted by certain people. But these are unlike the research test mentioned above about

polyphenols and reduction of triglycerides because these test were by scientist/researches and

were scholarly journals. The only bad nutrition fact about mangoes is the amount of sugar it

contains, nearly 30.6g of sugar per mango (207g). But I believe the benefits out-weigh the sugar

concentration. Some more benefits observable from the nutrients is shown through the table

listed below. To highlight mango benefits I will make a mango dish, I will make mango salsa.

And the mango salsa will include mango, onion, cilantro, honey, cucumber, jalapeno, lime juice,

and lemon. The combination of this will be a healthy nutrient dense food combination .


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Mango Nutrients: Benefits of Nutrition found in Mangoes

Insoluble fiber

(mango has 2.2g) :

Soluble fiber

(mango has 1.5g) :

Vitamin A

(mango has 1584 IU) :

Vitamin C

(mango has 57.3 mg) :

B6 (Mango has 0.3mg) :Part of coenzyme needed in amino acids and fatty

acid metabolism, and helps make hemoglobin

Increases GI transit time, Ads bulk to stool, Aids in

digestion & elimination, Reduces constipation,

removing metabolic toxins.

Dissolves in water, promotes fullness, slows blood

glucose absorption, and binds cholesterol for

elimination (lowers LDL).

Helps gene regulation, eyesight, immunity, and

growth.

Important cofactor role with formation and

maintenance of COLLAGEN (base of all connective

tissue), Antioxidant role, and supports the immune

system.


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6. My Plate

Opinion on quality of information and user friendly (my plate vs. DRI goals)

The quality of information is very good to the basic population. For instance it has great specifics

of food nutrition. When I click on super tracker and input a banana I can not only view how

much fruit one banana is and how much more I need but I can see the nutrition value of the

banana by clicking nutrient info it will give me an

extended graph looking like this:

And it shows how close you are to the target. This option

and availability to track your diet accurately and

informatively makes it user friendly and informative to the

individual involved in my plate. It also gives a daily limit

that shows if you went over your caloric limit and shows the

My Plate graph #1


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My Plate graph #2

empty calories, looking like this when you go

(over graph 2). I think my plate analysis is a

great tool for people that want to become more

aware of what they eat and how they should

improve eating. Although I do believe that the

diet analysis plus is more accurate and helpful. If

My Plate was to add energy breakdowns, fat breakdown, intake

spreadsheet, and source analysis it would be better and more efficient. Also it is longer and more

tedious to work on My Plate given that you have to add and input the number yourself, as well as

calculate a food record. My plate analysis is a good starting tool but compared to other resources

like diet analysis plus, it is `worth it to get the diet analysis because it computes and configures

graphs relating macro nutrient ranges as well as vitamin and mineral intake vs. goal graphs. My

plate is simple and will show the nutrition info on the one food but will not go into extended

detail about the whole meal nutrition specifics. So for the general population that wants to

become educated in what they eat and people who want to eat healthier it is a good source to

start with My Plate because it is user friendly and pretty informative, but if wanted to become

deeply committed to nutrition information it is wise to purchase the dietary analysis.


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7. Water

Water plays a crucial role in being a type of transport vehicle for all the nutrients and waste

coming in and out of the cells, without water the cells would die very quick. Another role water

plays is that it is a universal solvent, it can dissolve amino acids,

glucose, minerals, and other substances that the cell needs.

Another critical role water plays is that it is a cleansing agent,

when nitrogen waste generated from protein metabolism start to

build the kidneys filter the waste concentration into water

making urine. Water can also act as a lubricant and as a cushion

because of the incompressibility. Water can protect the spine

from shock and a fetus is protected against shock from the

cushion of the amniotic fluid. Water lubricates the digestive tract, the respiratory tract, and all

tissue moistened with mucus. And another key function of water is to act as a coolant, provides

the body to make sweat. So as seen water can be extremely important and crucial for the body to

regulate properly. And to not have water and become dehydrated can have serious effects on the

body. Severe dehydration can cause coma, seizures, shock, and thickening of the blood,

confusion disorientation, cognitive impairment, and death. Chronic low fluid intake can increase

likelihood of stroke, hypertension, kidney stones, and gallstones. So it can be seen that third-

world countries and places where individuals dont have easy access to good, clean water it can

be detrimental. And one solution has already been proposed and prototyped, The Lifesaver

Water Bottle; by Michael Pritchard which is a water bottle or barrel which can purify any water

source with just a couple pumps. The critical role of water and hydration is obvious, and one of

the problems in todays society in the United States is the replacement of water with juices


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and/or sodas. There are key factors that correlate soda and/or juices with rising obesity. For

instance; 12oz of 100% apple juice has 192 calories, 8oz of chocolate whole milk has 208

calories. These extra calories are not needed and have no nutrition value to the body. And

multiple soft drinks or juices throughout mealtimes can add up quickly to nearly 800 calories in

one day worth of just fluids. And what schools are doing is selling juices and chocolate milk to

their students aiding the extra caloric intake which helps rise obesity. The epidemic of obesity in

children 6-11 has increased dramatically from 1980, nearly 20%, to 2008 which has risen to

20%. So schools providing juices instead of soda can be just as bad because it providing extra

calories to these children. Also the advertisements directed to children to drink sodas, and juices

are extremely bad. The high sugar content and the high calorie in sodas and juices can be

deleterious to individuals and can cause obesity and can affect quality of life. So to stop to

drinking your calories for obese adults, children, adolescents and healthy individuals is a key to

maintain a healthy regulation of the body. Also by stopping this rising epidemic of drinking

juices and soda instead of water it can help calm the spread/increase of obesity that as of 2008

affects 1/3 of children and adolescents.


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8. Fiber

The benefits of fiber are extremely important and critical in

maintaining a healthy body. Fiber promotes a filling of fullness

and slows the movement of food in the stomach to the small intestine. It reduces caloric

consumption which can be good for people trying to cut back on calories. Bile binds to the fiber

and aids too little cholesterol in bile being reabsorbed into the blood. So fiber helps lower high-

cholesterol and can add bulk to the stool. It has been shown that hyper tension, diabetes, obesity,

and dyslipidemia are less common in people with high consumption of fiber. Also cardiovascular

diseases are reduced when having a high fiber diet. A high fiber diet can prevent hemorrhoids,

constipation, diverticulosis, diverticulitis, and bacterial infection of the appendix. According to

James W Anderson and many others in Health Benefits to Fiber In 2005, CHD

[Cardiovascular diseases] was the leading cause of death and strokes were the third leading cause

of death in the United States [] 60% is attributed to dietary patterns. And it has been shown

and stated that fiber significantly lowers the risk of cardiovascular diseases, so adding fiber in the

diet can lower the leading cause of deaths. It is also stated by Anderson that, [a]verage fiber

intake for U.S. children and adults are less than half of the recommended levels . Many

individuals do not receive the fiber they need to have the type of beneficial outcomes fiber

provides to the body. So including functional fiber as an alternative snack, like eating skinny

cow low fat ice cream can be a good alteration. Also including foods high in fiber like mangos,

pears, or bran cereal can help if they are included in the diet plan. Anderson and his colleges also

mention obesity stating, In a crossover study with obese children, 15 g/day of dietary fiber

added to a reduced-calorie diet resulted in greater mean weight loss compared with the non-fiber

treatment period. Fiber can play a major role in obesity, as seen above, because it provides a


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sense of fullness and has no calories while also binding to cholesterol. I also as able to

experience this, I went to a vegan restaurant near the beach and ate vegan nachos with high fiber

chips. When I started eating I was only able to eat a quarter of the nachos and felt full, regardless

of the fact that I as hungry moments before. The effects fiber can have on an indiv iduals body

are remarkable. Anderson also discusses fiber supplements and states, [f]iber supplements may

be prescribed as an adjunct to the dietary treatment of constipation, hypercholesterolemia, and

obesity. But fiber supplements also have harmful effects such as: mineral deficiencies can bind

minerals and prevent absorption of iron, zinc, and calcium; can cause

dehydration, malnutrition, and have bowel implications. So it is

recommended to have a high fiber diets from the original plant

source. Foods like lentils cups (8g of fiber), cups of kidney

beans (7g), 1 baked potato (5g), and 1 mango (4g). By including

these insoluble and soluble natural fibers it can help individuals

physiologically without the harmful effects of supplements. The overall benefits and health

related outcomes from dietary fiber and functional fiber are extremely beneficial to keeping the

body in optimal shape.


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9. My Wellness Life

In high school I would run 20-30 miles a week, because I was in the cross country team and in

the track team. But I did not eat extremely healthy and thought that working out and running

would keep me in good health even if I didnt have a

particularly healthy eating lifestyle. Since getting out of high

school, nearly 1 years, Ive stopped working out and

exercising dramatically. I usually dont eat out and try not to

eat at fast food restaurants because I have recently become

skeptical about food quality and nutrition. Usually I cook dinner for my family and I, or my

brother cooks. I never included much vegetables and fruit though and ate more protein and

simple CHO. My family history is not good as far as health wise. My father side of the family

has a history of heart disease, and cancer. My grandpa died of a heart attack in his 50s and my

grandmother gave birth to a child who died 1 day after birth because his heart was as big as his

chest. My father had testicular cancer a couple of years ago and has gotten better, but it did

make me realize the risk of cancer in my family. My mothers side of the family has type 2

diabetes; it is present in more than one of my aunts and my grandfather. And although type 2

diabetes is not genetic, it does begin lead to the understanding that obesity and unhealthy living

is a rising risk of diseases. I have learned that genetic do not have to determine my faith, and

learned that nutrient dense foods can influence gene expression. I have learned the importance of

food and nutrition. When first registering for the class I assumed it would be about food and

would be not very interesting. But I as proved wrong I have found a deep interest with foods

influencing gene expression, and foods influencing diseases. I enjoyed all the topics given in

class and learned a lot about the importance of fiber, protein, CHO, and water. In order to


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decrease my risk of cardiovascular diseases I will increase my fiber, as well as eat healthy

nutrient dense foods. I plan to keep my knowledge and review my notes and the power points

that I have saved on my computer over the next couple of months or years. I plan on eating more

whole wheat, fiber, and N-3 foods. I plan on keeping all the knowledge I have learned in the

class and research more on deficiencies and diseases brought on by nutrients. I plan on becoming

a doctor or majoring in biology and going somewhere into the medical field, and my

understanding of nutrition will surely help. I am extremely grateful for my opportunity to have a

good teacher with great slideshows and assignments. Obesity and the topics about deficiencies

and pregnancy are very interesting to me to and I will continue studying and researching into

these topics. In 20 years I hope to broaden my range of knowledge and make a difference in

peoples lives.

A graph on nutrient wellness, which I plan on using to keep a healthy lifestyle, is listed below.


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WELLNESS NUTRIENT & ACTIVITY STRATEGIES

CARBOHYDRATE PROTEIN LIPIDS FLUIDS ACTIVITY

eat complex carbsnstead of simple carbs

Cut back on proteinconsumption because

western diet has a highaverage of protein

intake.

Eat less trans-fat andsaturated fat.

increase uptake offluids to nearly 16 oz.

a meal

increase workouactivity to moder

runs/jogs

when eating complexcarbs try and eat

insoluble fiber more

than soluble fiber

eat less red meat andmore poultry and fish

stop eating at fast foodrestaurant that have a

lot of trans fat and

unhealthy choices

Do not drink your

calories, stop withsoda and juice

because they are high

in sugar and calories.

Run for 1hr every day. Have It markea calendar and/or it on an alarm sys

to remind yourselworkout

Eat functional fiber asreplacement for ice

cream bars and otherfoods.

eat more nuts if cuttingback dramatically onmeat consumption

Switch regular corn oiland other n-3 high oilsand saturated fat oils

with canola oil tosupport the n-6

pathway.

only drink waterEat healthy, eat wfoods. Earning mu

burns a lot of fa

reduce refined sugarssuch as white flour and

added sugars

limit protein and eatmore vegetables and

fruits

eat more fish as areplacement for red

meats

buy a water bottle and

stop using bottledwater for convenience

and to save money

Do little things tincrease exercise; further away, and

walks on classroo

breaks.


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10. Bibliography

Christine L. Williams, et al. "Health Benefits Of Dietary Fiber."Nutrition Reviews 67.4

(2009): 188-205.Academic Search Premier. Web. 29 Nov. 2012.

Popkin, Barry M, Kristen E D'Anci, and Irwin H Rosenberg. "Water, Hydration, And

Health."Nutrition Reviews 68.8 (2010): 439-458.Academic Search Premier. Web. 29 Nov.

2012.

Johnson, Lesley. "Mango."Better Nutrition 67.8 (2005): 26.Academic Search Premier.

Web. 29 Nov. 2012.

Sun Changhao, et al. "Mangiferin Decreases Plasma Free Fatty Acids Through Promoting Its

Catabolism In Liver By Activation Of AMPK."Plos ONE7.1 (2012): 1-8.Academic Search

Premier. Web. 29 Nov. 2012.

Viswanadh, E. Kasi, B. Nageshwar Rao, and B. S. Satish Rao. "Antigenotoxic Effect Of

Mangiferin And Changes In Antioxidant Enzyme Levels Of Swiss Albino Mice Treated With

Cadmium Chloride."Human & Experimental Toxicology 29.5 (2010): 409-418.Academic

Search Premier. Web. 29 Nov. 2012.
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Sizer, Frances, and Ellie Whitney.Nutrition: Concepts and Controversies, MyPlate Update ,

12th Edition. N.p.: n.p., n.d. Print.

Pritchard, Michael. "Michael Pritchard: How to Make Filthy Water Drinkable." TED: Ideas

worth Spreading. TED, Aug. 2009. Web. 29 Nov. 2012.

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