Stokes B WBfinal

7/30/2019 Stokes B WBfinal

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dgette Stokes, Mt. San Antonio Fall 2012, Nutrition & Food 25, Chris Crocker - Instru

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TABLE OF CONTENTS

1. QUALITY LEVELS -------------------------------------------------------------- 32. MY NUTRITION PROFILE ------------------------------------------------------ 43. PERFECTPLAN ANALYSIS (PPA) ---------------------------------------------- 244. SUPER FOODS ---------------------------------------------------------------- 285. FARM TOTABLE--------------------------------------------------------------- 316. MY PLATE --------------------------------------------------------------------- 337. WATER ------------------------------------------------------------------------ 358. FIBER ------------------------------------------------------------------------- 369. MY WELLNESS LIFE----------------------------------------------------------- 3710.

BIBLIOGRAPHY -------------------------------------------------------------- 38

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DRI GOALS GOOD SOURCE

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

Water L 2.7 0.27 0.54

Kcals Kcal 2010 201 402

PROTEIN g 54.43 5.443 10.886

CHO g 325 32.5 65

Fiber g 21 2.1 4.2

LIPIDS g 77

Saturated g 20

EFA: n-6 g 11 1.1 2.2

EFA: n-3 g 1.1 0.11 0.22

Thiamin mg 1.1 0.11 0.22

Riboflavin mg 1.1 0.11 0.22

Niacin mg 14 1.4 2.8

B6 mg 1.5 0.15 0.3

B12 mcg 2.4 0.24 0.48

Folate mcg 400 40 80

Vitamin C mg 75 7.5 15Vitamin D mcg 15 1.5 3

Vita A (RAE) mcg 700 70 140

Vitamin E mg 15 1.5 3

Calcium mg 1200 120 240

Iron mg 8 0.8 1.6

Magnesium mg 320 32 64

Potassium mg 4700 470 940

Zinc mg 8 0.8 1.6Sodium mg 1300

MINERALS

SKIP

DRI QUANTIFIED

NUTRIENT UnitRDA/AI

10-19%

(COLUMN=10%)

20%

(COLUMN=20%)

1. QUALITY LEVELS

MACRONUTRIENTS

SKIP

SKIP

VITAMINS

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Intake vs.

Goal (%)

120%

Water L 2.7 na 2.18 81%

Kcals Kcals 2010 na 1375.19 68%

PROTEIN g 54.43 na 97.89 180%

CHO g 325 na 209.15 64%

Fiber g 21 na 31.29 149%

LIPIDS g na na na na

Saturated g 20 na 12.5 63%

EFA: n-6 g 11 na 11.13 101%

EFA: n-3 g 1.1 na 1.4 127%

Thiamin mg 1.1 na 1.34 122%

Riboflavin mg 1.1 na 2.03 185%

Niacin mg 14 35 28.98 207%

B6 mg 1.5 100 2.51 167%

B12 ug 2.4 na 10.53 439%

Folate ug 400 1000 476.76 119%

Vitamin C mg 75 2000 151.1 201%

Vitamin D ug 15 4000 19 127%Vita A (RAE) ug 700 300 1659.85 237%

Vitamin E mg 15 1000 7 47%

Calcium mg 1200 2000 1199.24 100%

Iron mg 8 45 17.86 223%

Magnesium mg 320 350 520.43 163%

Potassium mg 4700 na 4237.37 90%

Zinc mg 8 40 7.89 99%

Sodium mg 1300 2300 1731.32 133%

2. MY NUTRITIONAL PROFILE

MACRONUTRIENTS

VITAMINS

MINERALS

DRI GOALS vs. 3-DAY DIET RECORD

NUTRIENT UNIT

DRI GOALS WB1 3-day Analysis

RDA/AI UL Intake

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EXCESS/DEFICIENT NUTRIENT PROFILE

Vitamin E a-tocopherol

Function: antioxidant essential in disease protection; red blood cell production use of Vitamin K;immune function

Deficiencies: immunity impairment, poor transmission of nerve impulse/damage Food Sources: Wheat germ, nuts, seeds, spinach

EFA: n-3 Omega-3, essential fatty acid; polyunsaturated acid (PUFA) linolenic acid

Function: lower blood pressure; brain development and signaling process, vision in infant Excesses: Mercury intake damage

Thiamin B1 vitamin, water soluble vitamin

Function: involved in the bodys use of fuels; critical to energy matabolism Excesses: no toxicity reported

Riboflavin B2 vitamin , water soluble vitamin, coenzyme

Function: critical to energy metabolism in all cells Excesses: no toxicity reported

Niacin B3 vitamin, water-soluble vitamin

Function: involved in the bodys use of fuels; critical to energy metabolism Excesses: no toxicity reported

B6 - B complex vitamin, water-soluble vitamin, coenzyme necessary in processing amino acids

Function: involved in the bodys use of fuels; critical to energy and protein metabolism Excesses: no toxicity reported

B12 coenzyme; water-soluble vitamin

Function: helps cells to multiply; critical to energy metabolism (helper); energy production Excesses: no toxicity reported

Vitamin C ascorbic acid, water-soluble vitamin

Function: antioxidant nutrient Excesses: supplement toxicity dangers to liver and kidneys no toxicity reported in food sources

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Vitamin D fat-soluble vitamin; hormone functionality

Function: regulates blood calcium and phosphorus levels Excesses: raises the concentration of calcium in the blood which damages soft tissues (kidneys, blood vessels and

arteries)

no toxicity reported from sun exposure

Vitamin A fat-soluble vitamin; retinol, retinal, retinoic acid

Function: critical to eye function, immune defenses, skin maintenance, gene regulation Excesses: enlarged liver, red blood cell damage, stomach pain/nausea

Iron essential mineral

Function: involved in the bodys red blood cell production; critical to oxygen carrying proteins hemoglobinthroughout the body

Excesses: iron overload aka hemochromatosis (hereditary), stomach upset, gas, fatigue, liver failure and/or bonedamage

Magnesium one of the most abundant minerals in the body; 50% in the bones

Function: assists in the relaxation of muscles, holds calcium in tooth enamel Excesses: toxicity is rare; fatalities in supplement abuse, severe diarrhea

Sodium salt

Function: part of electrolyte balance system; fluid maintenance, essential to muscle contraction and nervetransmission

Excesses: risk of hypertension, heart disease and cerebral hemorrhage, stroke

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Oct 21, 2012

Bridgette Stokes, [email protected]

Profile: Bridgette Stokes, 3 Day Average

DRI Goals

Profile

Active Profile: Bridgette Stokes

Height: 5 ft. 3 inches

Weight: 150.0 lbs.

Age: 51 years

BMI: 26.6

Gender: Female

Pregnancy: Not Pregnant

Activity Level: Low Active

Smoker: No

Strict Vegetarian/Vegan: No

Nutrient DRI

Energy

Kilocalories 2015 kcal

Protein 54.43 g Daily requirement based on grams per

kilogram of body weight

Carbohydrate 225.0 - 325.0 g

Fat, Total 44.0 - 77.0 g No recommendation

Fat

Saturated Fat < 20 g Less than 10% of calories

Monounsaturated Fat * No recommendation

Polyunsaturated Fat * No recommendation

Trans Fatty Acid * No recommendation

Cholesterol < 300 mg Less than 300mg recommended

Essential Fatty Acids

Omega-6 Linoleic 11 g

Omega-3 Linolenic 1.1 g

Carbohydrates


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Oct 21, 2012



Nutrient DRI

Dietary Fiber, Total 21 g

Sugar, Total * No recommendation

Other

Water 2.7 L

Alcohol * No recommendation

Vitamins

Thiamin 1.1 mg

Riboflavin 1.1 mg

Niacin 14 mg

Vitamin B6 1.5 mg

Vitamin B12 2.4 g

Folate (DFE) 400 g

Vitamin C 75 mg

Vitamin D (ug) 15 g DRI Adequate Intake

Vitamin A (RAE) 700 g

Vitamin A (IU) 2333 IUAlpha-Tocopherol 15 mg

Minerals

Calcium 1200 mg DRI Adequate Intake

Iron 8 mg

Magnesium 320 mg

Potassium 4700 mg DRI Adequate Intake

Zinc 8 mg

Sodium 1300 mg DRI Adequate Intake


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Macronutrient Ranges

Recommended Actual Intake

Carbs Protein Fat Alcohol

0

100

200

300

400

500

600

700

800

900

1,000

1,100

Calories

Oct 21, 2012



Macronutrient Ranges for Oct 18, 2012, Oct 19, 2012, Oct 20, 2012

Recommended Yours

Carbs 45%-65% 907-1,310 kCal 61% 663 kCal

Protein 10%-35% 202-705 kCal 16% 177 kCal

Fats 20%-35% 403-705 kCal 24% 264 kCal

Alcohol 0% 0 kCal 3% 29 kCal


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Oct 21, 2012



Fat Breakdown for Oct 18, 2012, Oct 19, 2012, Oct 20, 2012Source of Fat 0% 25% 50% 75% 100%

Saturated Fat 6%

Monounsaturated Fat 7%

Polyunsaturated Fat 4%

Trans Fatty Acid 0%

Unspecified 7%

* Transfat data is not yet reported by all sources and therefore may be under-represented.


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Oct 21, 2012



Intake vs. Goals for Oct 18, 2012, Oct 19, 2012, Oct 20, 2012

Nutrient DRI Intake 0% 25% 50% 75% 100%

EnergyKilocalories 2015 kcal 1,095.31 kcal 54%

Protein 54.43 g 44.22 g 81%

Carbohydrate 225.0 - 325.0g

165.65 g

Fat, Total 44.0 - 77.0 g 29.37 g

FatSaturated Fat < 20 g 7.54 g 38%

Monounsaturated Fat * 8.58 g

Polyunsaturated Fat * 4.54 g

Trans Fatty Acid * 0.13 g

Cholesterol < 300 mg 195.14 mg 65%

Essential Fatty AcidsOmega-6 Linoleic 11 g 3.53 g 32%

Omega-3 Linolenic 1.1 g 0.23 g 21%

CarbohydratesDietary Fiber, Total 21 g 16.2 g 77%

Sugar, Total * 34.33 g

OtherWater 2.7 L 1.29 L 48%

Alcohol * 4.19 g

VitaminsThiamin 1.1 mg 0.9 mg 82%

Riboflavin 1.1 mg 0.83 mg 75%

Niacin 14 mg 14.11 mg 101%

Vitamin B6 1.5 mg 1 mg 67%

Vitamin B12 2.4 g 0.75 g 31%

Folate (DFE) 400 g 313.33 g 78%

Vitamin C 75 mg 63.95 mg 85%

Vitamin D (ug) 15 g 0.66 g 4%

Vitamin A (RAE) 700 g 154.3 g 22%

Vitamin A (IU) 2333 IU 2,182.24 IU 94%

Alpha-Tocopherol 15 mg 1.74 mg 12%

MineralsCalcium 1200 mg 161.89 mg 13%

Iron 8 mg 8.67 mg 108%

Magnesium 320 mg 145.08 mg 45%

Potassium 4700 mg 1,416.19 mg 30%


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Oct 21, 2012



Nutrient DRI Intake 0% 25% 50% 75% 100%

Zinc 8 mg 3.8 mg 48%

Sodium 1300 mg 1,355.75 mg 104%


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Oct 21, 2012



MyPlate Analysis for Oct 18, 2012, Oct 19, 2012, Oct 20, 2012

Goal* Actual % Goal

Grains 7.0 oz. eq. tips 3.9 oz. eq. 55.1%

Vegetables 3.0 cup eq. tips 0.5 cup eq. 17.9%

Fruits 2.0 cup eq. tips 1 cup eq. 47.8%

Dairy 3.0 cup eq. tips 0 cup eq. 0%

Protein Foods 6.0 oz. eq. tips 4.4 oz. eq. 74%

Empty Calories 290.0 216.6 74.7%

Your results are based on a 2015 calorie pattern.

Make Half Your Grains Whole! Aim for at least 3.5 oz. eq. wholegrains.

Vary Your Veggies! Aim for this much every week:

Dark Green Vegetables = 2.0 cups weeklyOrange Vegetables = 1.5 cups weeklyDry Beans &Peas = 2.5 cups weeklyStarchy Vegetables = 2.5 cups weeklyOther Vegetables = 5.5 cups weekly

Oils: Aim for 6.0 teaspoons of oil a day.

*MyPlate contains recommendations only for calorie levels up to 3,200per day. If Diet Analysis Plus recommends more than 3,200 calories perday for you, talk to your instructor for guidance on how to use MyPlate.

**CAUTION!Recipes are not included on the MyPlate Report, as platevalues for these cannot be calculated.
http://www.choosemyplate.gov/foodgroups/grains.htmlhttp://www.choosemyplate.gov/foodgroups/grains_tips.htmlhttp://www.choosemyplate.gov/foodgroups/vegetables.htmlhttp://www.choosemyplate.gov/foodgroups/vegetables_tips.htmlhttp://www.choosemyplate.gov/foodgroups/fruits.htmlhttp://www.choosemyplate.gov/foodgroups/fruits_tips.htmlhttp://www.choosemyplate.gov/foodgroups/dairy.htmlhttp://www.choosemyplate.gov/foodgroups/dairy_tips.htmlhttp://www.choosemyplate.gov/foodgroups/proteinfoods.htmlhttp://www.choosemyplate.gov/foodgroups/proteinfoods_tips.htmlhttp://www.choosemyplate.gov/foodgroups/emptycalories.htmlhttp://www.choosemyplate.gov/professionals/pdf_food_intake.htmlhttp://www.choosemyplate.gov/foodgroups/grains.htmlhttp://www.choosemyplate.gov/foodgroups/grains.htmlhttp://www.choosemyplate.gov/foodgroups/grains.htmlhttp://www.choosemyplate.gov/foodgroups/vegetables.htmlhttp://www.choosemyplate.gov/foodgroups/oils.htmlhttp://www.choosemyplate.gov/foodgroups/oils.htmlhttp://www.choosemyplate.gov/foodgroups/vegetables.htmlhttp://www.choosemyplate.gov/foodgroups/grains.htmlhttp://www.choosemyplate.gov/foodgroups/grains.htmlhttp://www.choosemyplate.gov/professionals/pdf_food_intake.htmlhttp://www.choosemyplate.gov/foodgroups/emptycalories.htmlhttp://www.choosemyplate.gov/foodgroups/proteinfoods_tips.htmlhttp://www.choosemyplate.gov/foodgroups/proteinfoods.htmlhttp://www.choosemyplate.gov/foodgroups/dairy_tips.htmlhttp://www.choosemyplate.gov/foodgroups/dairy.htmlhttp://www.choosemyplate.gov/foodgroups/fruits_tips.htmlhttp://www.choosemyplate.gov/foodgroups/fruits.htmlhttp://www.choosemyplate.gov/foodgroups/vegetables_tips.htmlhttp://www.choosemyplate.gov/foodgroups/vegetables.htmlhttp://www.choosemyplate.gov/foodgroups/grains_tips.htmlhttp://www.choosemyplate.gov/foodgroups/grains.html


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Oct 21, 2012



Intake Spreadsheet for Oct 18, 2012Item Name Meal Quantity Wt(g) Kcal(kcal)

Oatmeal, Cooked with Water Breakfast 1 cup(s) 234 166.14

Tea, Herbal, Prepared Breakfast 8 fluid ounce(s) 236.8 2.37Honey Breakfast 1 tablespoon(s) 21 63.84

Water, Tap Breakfast 8 fluid ounce(s) 237 0

Soup, Chicken or Turkey Vegetable Lunch 1 cup(s) 239 136.23

Water, Tap Lunch 8 fluid ounce(s) 237 0

Chicken, Breast, Meat Only, Boneless,Skinless, Fried

Dinner 3 ounce(s) 85.05 159.04

Beans, Kidney, Royal Red, Boiled Dinner 0.5 cup(s) 88.5 108.86

Coleslaw, Fast Food Dinner 0.25 cup(s) 33 50.49

Water, Tap Dinner 8 fluid ounce(s) 237 0

1,648.35 686.97

Item Name Protein(g) Carb(g) Fat(g) Sat Fat(g)Oatmeal, Cooked with Water 5.94 28.08 3.56 0.73

Tea, Herbal, Prepared 0 0.47 0 0

Honey 0.06 17.3 0 0

Water, Tap 0 0 0 0

Soup, Chicken or Turkey Vegetable 13.43 12.45 3.78 1.01

Water, Tap 0 0 0 0


28.44 0.43 4.01 1.1

Beans, Kidney, Royal Red, Boiled 8.4 19.34 0.15 0.02

Coleslaw, Fast Food 0.31 4.91 3.27 0.53

Water, Tap 0 0 0 056.59 82.99 14.76 3.39

Item Name Mono Fat(g) Poly Fat(g) Trans Fat(g) Chol(mg)

Oatmeal, Cooked with Water 1.02 1.31 0 0


Honey 0 0 0 0

Water, Tap 0 0 0 0

Soup, Chicken or Turkey Vegetable 1.45 0.86 0 33.46

Water, Tap 0 0 0 0


1.46 0.91 0 77.39

Beans, Kidney, Royal Red, Boiled 0.01 0.08 0 0Coleslaw, Fast Food 0.88 1.76 0.01 1.32

Water, Tap 0 0 0 0

4.82 4.94 0.01 112.17

Item Name Omega-6(g) Omega-3(g) Diet Fiber(g) Sugar(g)

Oatmeal, Cooked with Water 1.27 0.04 3.98 0.63

Tea, Herbal, Prepared 0 0 0 0

Honey 0 0 0.04 17.25

Water, Tap 0 0 0 0


4.42 0.28 14.31 29.63


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Oct 21, 2012




Water, Tap 0 0 0 0


0.73 0.04 0 0

Beans, Kidney, Royal Red, Boiled 0.03 0.05 8.23 1.95


Water, Tap 0 0 0 0

4.42 0.28 14.31 29.63

Item Name Water(L) Alcohol(g) Thiamin(mg) Ribo(mg)

Oatmeal, Cooked with Water 0.2 0 0.18 0.04

Tea, Herbal, Prepared 0.24 0 0.02 0.01

Honey 0 0 0 0.01

Water, Tap 0.24 0 0 0

Soup, Chicken or Turkey Vegetable 0.21 0 0.12 0.19

Water, Tap 0.24 0 0 0

Chicken, Breast, Meat Only, Boneless,Skinless, Fried 0.05 0 0 0.11

Beans, Kidney, Royal Red, Boiled 0.06 0 0.08 0.06

Coleslaw, Fast Food 0.02 0 0.01 0.01

Water, Tap 0.24 0 0 0

1.49 0 0.42 0.42

Item Name Niacin(mg) Vit B6(mg) Vit B12(g) Fol (DFE)(g)

Oatmeal, Cooked with Water 0.53 0.01 0 14.04

Tea, Herbal, Prepared 0 0 0 2.37

Honey 0.03 0.01 0 0.42

Water, Tap 0 0 0 0

Soup, Chicken or Turkey Vegetable 5.42 0.36 0.12 33.46Water, Tap 0 0 0 0


12.57 0.54 0.31 3.4

Beans, Kidney, Royal Red, Boiled 0.49 0.09 0 65.49

Coleslaw, Fast Food 0.07 0.04 0 12.87

Water, Tap 0 0 0 0

19.1 1.05 0.44 132.05

Item Name Vit C(mg) Vit D (ug)(g) Vit A (RAE)(g) Vit A (IU)(IU)

Oatmeal, Cooked with Water 0 0 0 0


Honey 0.1 0 0 0Water, Tap 0 0 0 0


Water, Tap 0 0 0 0


0 0.09 5.95 19.56

Beans, Kidney, Royal Red, Boiled 1.06 0 0 2.65

Coleslaw, Fast Food 4.82 0 9.24 31.35

Water, Tap 0 0 0 0

25.34 0.09 120.35 2,276.47


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Oct 21, 2012



Item Name Alpha-T(mg) Calcium(mg) Iron(mg) Magn(mg)

Oatmeal, Cooked with Water 0.19 21.06 2.11 63.18

Tea, Herbal, Prepared 0 4.74 0.19 2.37

Honey 0 1.26 0.09 0.42

Water, Tap 0 7.11 0 2.37Soup, Chicken or Turkey Vegetable 0.55 31.07 1.29 31.07

Water, Tap 0 7.11 0 2.37


0.36 13.61 0.97 26.37

Beans, Kidney, Royal Red, Boiled 0 38.94 2.45 37.17


Water, Tap 0 7.11 0 2.37

1.27 141.9 7.17 170.32

Item Name Potas(mg) Zinc(mg) Sodium(mg)

Oatmeal, Cooked with Water 163.8 2.34 9.36

Tea, Herbal, Prepared 21.31 0.09 2.37Honey 10.92 0.05 0.84

Water, Tap 2.37 0 7.11

Soup, Chicken or Turkey Vegetable 499.51 1.15 413.47

Water, Tap 2.37 0 7.11


234.74 0.92 67.19

Beans, Kidney, Royal Red, Boiled 334.53 0.8 4.43

Coleslaw, Fast Food 42.57 0.05 66.99

Water, Tap 2.37 0 7.11

1,314.49 5.39 585.97


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Oct 21, 2012




Breakfast Sandwich, Biscuit with Egg andSausage

Breakfast 1 item(s) 162 505.44

Coffee, Brewed Breakfast 8 fluid ounce(s) 237 2.37

Water, Tap Breakfast 8 fluid ounce(s) 237 0

LORNA DOONE Shortbread Cookies Lunch 4 item(s) - 4items are 4

cookies

29 140

ROLD GOLD Pretzels, Classic Style Sticks Lunch 1 ounce(s) 28 100

Tomatoes Juice, without Salt Added Lunch 6 fluid ounce(s) 182.25 30.98

Water, Tap Lunch 8 fluid ounce(s) 237 0

Soup, Chicken or Turkey Vegetable Dinner 1 cup(s) 239 136.23

Water, Tap Dinner 8 fluid ounce(s) 237 0

Banana Dinner 1 item(s) -

Medium (7 in. to7 7/8 in. long)

118 105.02

Apple, Medium Snacks 1 item(s) - 1item is 1

medium apple(3 in. diameter)

182 94.64

1,888.25 1,114.68

Item Name Protein(g) Carb(g) Fat(g) Sat Fat(g)


18.03 34.1 33.65 10.45

Coffee, Brewed 0.28 0 0.05 0

Water, Tap 0 0 0 0

LORNA DOONE Shortbread Cookies 1 20 7 2ROLD GOLD Pretzels, Classic Style Sticks 2 23 0 0

Tomatoes Juice, without Salt Added 1.39 7.73 0.09 0.01

Water, Tap 0 0 0 0


Water, Tap 0 0 0 0

Banana 1.29 26.95 0.39 0.13

Apple, Medium 0.47 25.13 0.31 0.05

37.89 149.37 45.26 13.66


Breakfast Sandwich, Biscuit with Egg and

Sausage

16.18 4.81 0 260.82

Coffee, Brewed 0.04 0 0 0

Water, Tap 0 0 0 0

LORNA DOONE Shortbread Cookies 0 0 0 0

ROLD GOLD Pretzels, Classic Style Sticks 0 0 0 0

Tomatoes Juice, without Salt Added 0.02 0.04 0 0

Water, Tap 0 0 0 0

Soup, Chicken or Turkey Vegetable 1.45 0.86 0 33.46

Water, Tap 0 0 0 0

Banana 0.04 0.09 0 0

17.73 5.89 0 294.28


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Oct 21, 2012




Apple, Medium 0.01 0.09 0 0

17.73 5.89 0 294.28


Breakfast Sandwich, Biscuit with Egg andSausage 3.91 0.21 0.32 1.54

Coffee, Brewed 0 0 0 0

Water, Tap 0 0 0 0



Tomatoes Juice, without Salt Added 0.04 0 0.73 6.49

Water, Tap 0 0 0 0


Water, Tap 0 0 0 0

Banana 0.05 0.03 3.07 14.43

Apple, Medium 0.08 0.02 4.37 18.914.82 0.3 10.92 54.15



0.07 0 0.46 0.43

Coffee, Brewed 0.24 0 0.03 0.18

Water, Tap 0.24 0 0 0


ROLD GOLD Pretzels, Classic Style Sticks 0 0 0.15 0.17


Water, Tap 0.24 0 0 0

Soup, Chicken or Turkey Vegetable 0.21 0 0.12 0.19Water, Tap 0.24 0 0 0

Banana 0.09 0 0.04 0.09

Apple, Medium 0.16 0 0.03 0.05

1.64 0 0.92 1.16



4 0.11 1.22 106.92

Coffee, Brewed 0.45 0 0 4.74

Water, Tap 0 0 0 0


ROLD GOLD Pretzels, Classic Style Sticks 0.8 0 0 0Tomatoes Juice, without Salt Added 1.23 0.2 0 36.45

Water, Tap 0 0 0 0


Water, Tap 0 0 0 0

Banana 0.78 0.43 0 23.6

Apple, Medium 0.17 0.08 0 5.46

12.85 1.18 1.33 210.63


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Oct 21, 2012





0 0.81 69.66 328.86

Coffee, Brewed 0 0 0 0

Water, Tap 0 0 0 0




Water, Tap 0 0 0 0


Water, Tap 0 0 0 0

Banana 10.27 0 3.54 75.52

Apple, Medium 8.37 0 5.46 98.28

71.35 0.81 225.74 3,545.68


Breakfast Sandwich, Biscuit with Egg andSausage 1.54 82.62 3.08 21.06

Coffee, Brewed 0.02 4.74 0.02 7.11

Water, Tap 0 7.11 0 2.37

LORNA DOONE Shortbread Cookies 0 0 0.72 0

ROLD GOLD Pretzels, Classic Style Sticks 0 0 1.44 8

Tomatoes Juice, without Salt Added 0.58 18.22 0.78 20.05

Water, Tap 0 7.11 0 2.37


Water, Tap 0 7.11 0 2.37

Banana 0.12 5.9 0.31 31.86

Apple, Medium 0.33 10.92 0.22 9.13.14 174.81 7.86 135.36



241.38 1.46 1088.64

Coffee, Brewed 116.13 0.05 4.74

Water, Tap 2.37 0 7.11

LORNA DOONE Shortbread Cookies 0 0 150

ROLD GOLD Pretzels, Classic Style Sticks 0 0 580

Tomatoes Juice, without Salt Added 417.35 0.27 18.22

Water, Tap 2.37 0 7.11

Soup, Chicken or Turkey Vegetable 499.51 1.15 413.47Water, Tap 2.37 0 7.11

Banana 422.44 0.18 1.18

Apple, Medium 194.74 0.07 1.82

1,898.66 3.18 2,279.41


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Oct 21, 2012




Tea, Herbal, Prepared Breakfast 8 fluid ounce(s) 236.8 2.37

QUAKER White Hominy Grits, Quick, Dry Breakfast 6 ounce(s) 170.1 590.24Eggs, Scrambled with Milk and Butter Breakfast 1 item(s) - Large

eggs61 90.89

POPEYES Red Beans & Rice Breakfast 0.5 serving(s) -1 serving is 1Regular order

87 160

Drink, Apple Cider, Fermented Lunch 8 fluid ounce(s) 240 94.4

Rice, White, Long Grain, Boiled Lunch 0.5 cup(s) 79 102.7

Juice, Orange, Fresh Squeezed Dinner 6 fluid ounce(s) 186 83.7

GUILTLESS GOURMET Chips, Organic,Tortilla, Blue Corn, Baked

Dinner 1 ounce(s) -about 18 chips

28 120


Dinner 2 ounce(s) -about 18 chips

56 240

1,143.9 1,484.3

Item Name Protein(g) Carb(g) Fat(g) Sat Fat(g)


QUAKER White Hominy Grits, Quick, Dry 14.51 134.65 2.31 0.44

Eggs, Scrambled with Milk and Butter 6.09 0.98 6.7 2.03

POPEYES Red Beans & Rice 5 15.5 9.5 3

Drink, Apple Cider, Fermented 0.14 2.4 0 0

Rice, White, Long Grain, Boiled 2.13 22.25 0.22 0.06

Juice, Orange, Fresh Squeezed 1.3 19.34 0.37 0.04

GUILTLESS GOURMET Chips, Organic,

Tortilla, Blue Corn, Baked

3 23 3 0


6 46 6 0

38.17 264.6 28.1 5.58



QUAKER White Hominy Grits, Quick, Dry 0.34 1.16 0 0


POPEYES Red Beans & Rice 0 0 0 10

Drink, Apple Cider, Fermented 0 0 0 0

Rice, White, Long Grain, Boiled 0.07 0.06 0 0

Juice, Orange, Fresh Squeezed 0.07 0.07 0 0GUILTLESS GOURMET Chips, Organic,Tortilla, Blue Corn, Baked

0 0 0 0


0 0 0 0

3.2 2.78 0.38 178.97



QUAKER White Hominy Grits, Quick, Dry 0 0 8.16 1.7

Eggs, Scrambled with Milk and Butter 1.26 0.08 0 0.85

POPEYES Red Beans & Rice 0 0 8.5 1

1.37 0.11 23.35 19.21


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Oct 21, 2012




Drink, Apple Cider, Fermented 0 0 0 0



GUILTLESS GOURMET Chips, Organic,Tortilla, Blue Corn, Baked 0 0 2 0


0 0 4 0

1.37 0.11 23.35 19.21


Tea, Herbal, Prepared 0.24 0 0.02 0.01

QUAKER White Hominy Grits, Quick, Dry 0.02 0 0.99 0.56

Eggs, Scrambled with Milk and Butter 0.05 0 0.02 0.23


Drink, Apple Cider, Fermented 0.21 12.56 0.05 0.04

Rice, White, Long Grain, Boiled 0.05 0 0.13 0.01

Juice, Orange, Fresh Squeezed 0.16 0 0.17 0.06


0 0 0 0


0 0 0 0

0.73 12.56 1.38 0.91


Tea, Herbal, Prepared 0 0 0 2.37

QUAKER White Hominy Grits, Quick, Dry 8.18 0.46 0 440.55



Drink, Apple Cider, Fermented 0.24 0.07 0 0

Rice, White, Long Grain, Boiled 1.17 0.07 0 76.63

Juice, Orange, Fresh Squeezed 0.74 0.07 0 55.8


0 0 0 0


0 0 0 0

10.38 0.76 0.46 597.31



QUAKER White Hominy Grits, Quick, Dry 0 0 0 0

Eggs, Scrambled with Milk and Butter 0 1.1 98.21 352.58


Drink, Apple Cider, Fermented 2.16 0 0 0

Rice, White, Long Grain, Boiled 0 0 0 0

Juice, Orange, Fresh Squeezed 93 0 18.6 372


0 0 0 0


0 0 0 0

95.16 1.1 116.81 724.58


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Oct 21, 2012




Tea, Herbal, Prepared 0 4.74 0.19 2.37

QUAKER White Hominy Grits, Quick, Dry 0 6.8 5.99 83.35


POPEYES Red Beans & Rice 0 0 0 0Drink, Apple Cider, Fermented 0 16.8 0.89 7.2




0 24 0.6 0


0 48 1.2 0

0.81 168.96 10.98 129.57


Tea, Herbal, Prepared 21.31 0.09 2.37

QUAKER White Hominy Grits, Quick, Dry 248.34 1.56 3.4

Eggs, Scrambled with Milk and Butter 80.52 0.63 88.45

POPEYES Red Beans & Rice 0 0 355

Drink, Apple Cider, Fermented 285.6 0.07 0

Rice, White, Long Grain, Boiled 27.65 0.39 0.79

Juice, Orange, Fresh Squeezed 372 0.09 1.86


0 0 250


0 0 500

1,035.42 2.85 1,201.87


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Oct 21, 2012



Energy Balance for Oct 18, 2012, Oct 19, 2012, Oct 20, 2012

Date kCal Consumed kCal Burned Net kCal

Oct 18, 2012 686 1796 -1110

Oct 19, 2012 1114 1796 -682

Oct 20, 2012 1484 1796 -312

Total: 3284 5388 -2104

Daily Caloric Summary kCal

Recommended: 2015

Average Intake: 1095

Average Expenditure: 1796

Average Net Gain/Loss: -701


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Intake

Intake

vs. Goal(%) Intake

Intake vs.Goal (%) Intake

Intake vs.Goal (%)

A B C D E=(A-C) F=(B-D)Deficient

120%

Forg va e

excessive

Overcame

excess

Water L 2.7 na 1.29 48% 2.38 88% -1 -40%

Kcals Kcals 2010.0 na 1095.31 54% 1735.01 86% -640 -32%

PROTEIN g 54.4 na 44.22 81% 97.89 180% -54 -99%

CHOg 325.0 na 165.65 51% 209.15 64% -44 -13%

Fiber g 21.0 na 16.2 77% 31.29 149% -15 -72%

LIPIDS g na na na na na na na na

Saturated g 20.0 na 7.54 38% 12.50 63% -5 -25%

EFA: n-6 g 11.0 na 3.53 32% 11.13 101% -8 -69%

EFA: n-3 g 1.1 na 0.23 21% 1.40 127% -1 20%

VITAMINS

Thiamin mg 1.1 na 0.09 82% 1.34 122% -1 -40%

Riboflavin mg 1.1 na 0.83 75% 2.03 185% -1 -110%

Niacin mg 14.0 35 14.11 101% 28.98 207% -15 -106%

B6 mg 1.5 100 1.00 67% 2.51 167% -2 -100%

B12 mcg 2.4 na 0.75 31% 10.53 439% -10 -408%

Folate mcg 400.0 1000 313.33 78% 476.76 119% -163 -41%

Vitamin C mg 75.0 2000 63.95 85% 151.10 201% -87 -116%

Vitamin D mcg 15.0 4000 0.66 4% 19.00 127% -18 -123%

Vitamin A (RAE) mcg 700.0 300 154.30 22% 1659.85 237% -1506 -215%

Vitamin E mcg 15.0 1000 1.74 12% 7.00 47% -5 -35%

MINERALS

Calcium mg 1200.0 2000 161.89 13% 1199.24 100% -1037 -87%

Iron mg 8.0 45 8.67 108% 17.86 223% -9 -115%

Magnesium mg 320.0 350 145.08 45% 520.43 163% -375 -118%

Potassium mg 4700.0 na 1416.19 30% 4237.37 90% -2821 -60%

Zinc mg 8.0 40 3.80 48% 7.89 99% -4 -51%

Sodium mg 1300.0 2300 1355.75 104% 1731.32 133% -376 -29%

3. PERFECT PLAN ANALYSIS (PPA)

PERFECT PLAN ANALYSIS

NUTRIENT Unit

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

RDA/A

IUL

MACRONUTRIENTS

2224


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Intake

Intake

vs. Goal

(%) Intake

Intake vs.

Goal (%) Intake

Intake vs.

Goal (%)

PERFECT PLAN ANALYSIS

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

WATER

Kcal

Protein

[CHO

FiberLipids

Saturated

EFA: n-6

EFA: n-3

Vitamins

Thiamin

Riboflavin

Niacin

B6B12

Folate

Vitamin C

Vitamin D

Vita A (RAE)

Vitamin E

Minerals

Calcium

IronMagnesium

Potassium

Zinc

Sodium

Increasing my intake of water was the simplest nutrient imbalance to correct. Unlike

most other nutrients, it isn't necessary to search for a specific food group to increase or

decrease intake to appropriate levels for balance.

Calorie increase is automatic with the inake of most every nutrient, therefore correcting its

imbalance was also simple. It isn't necessary to search for a specific food group to increase

intake to appropriate levels for balance.

Although food/Kcals were increased I was unable to bring my CHO levels up to minimum levels due to

time constraints

I was able to overcome all deficiencies in lipids by using olive oil, canola oil, nuts and fish



Although intake levels are above range, they are within UL levels

This is the one vitamin I was unable to bring up to range because of time constraints and the

risk if raising the intake of unhealthy fat levels

When using Diet Tracker function in the Diet Analysis program I frequently accessed the

Food Information icon "i" to see the nutrient content of food chosen. Thiamin, Riboflavin and

Niacin are often found together in foods such as herbs used for seasoning & spice


Overcame Deficiency Overcame excess

Although intake levels are above range, they are within UL levelsAlthough intake levels are above range, they are within UL levels

Although intake levels are above range, they are well within UL levels. Far too many foods

contain sodium, making it exceedingly difficult to control


2325


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Upon completion of this course, I will be proud to say that I have totally changed my diet and the

way I think about food. The effort involved in seriously planning my daily meals and the pursuit of each

viable nutrient that food contained gives added meaning to breakfast, lunch, dinner and snacks. Whenever

I wanted a nutrient source, I used Health Alicious Ness .comhttp://www.healthaliciousness.com/to search

for the top 10 densest nutrient sources to include in my recipes. The foods I found provided densenutrient consumption choices for each meal plan. Whole foods are now the only source of nutrients for

my family and me. It is now very rare for me to consider purchasing processed unless they contain whole

grains keeping a close watch on sodium content.

Sodium and sugar are surprisingly pervasive and, therefore, of constant concern in all processed food

purchases. The key to solving this dilemma is focus in on foods labeled low sodium and low sugar. These

options are available in most packaged goods to combat the sodium and sugar invasion into the American

diet. Food producers are becoming more aware of the consumers concerns and responding to those

issues.

The influence of the government and medical community motivated the GMA (Grocery Manufacturers

Association) to use their advertising power in the media to inform, educate and encourage the intake offibrous foods with less sodium to the American population. From 1979 to 1982, when the National Heart,

Lung and Blood Institute (NHLBI) and FDA launched an initiative to inform the public about the

relationship between sodium intake and hypertension, there was a 300% increase in respondents who

mentioned sodium as a risk factor for hypertension. (Improving Americas Diet and Health, Institute of

Medicine). This is an example of government and the private sector working together to do what is best for

the public as well the profit margin.

The DASH (Dietary Approaches to Stop Hypertension) diet is a diet action plan and book written by

Marla Heller, MS, RD. The diet book with a guide, website and ebook has become a NY Times Best

Seller. One of the first suggestions of the plan is to lower salt intake to 2,400 mg/1 teaspoon of salt daily and

progressively to a target intake of 1,500 mg/2/3 teaspoon per day.

A program like Diet Analysis PLUS + is an essential tool in tracking nutrient intake. I used the diet tracker

and report generator on the program to easily search for sodium intake and the amount of intake levels

from each food item. I was surprised to find that the highest sodium intake is from fortified cereals,

specifically Kelloggs Raisin Bran, yogurt and meat products. Processed foods can provide much needed

nutrition but at the cost of consuming other unwanted or possibly unhealthy amounts of sodium. Sodium

intake reduction is the focus of most physicians when treating patients with hypertension, cardio vascular

disease and diabetes. The DASH Diet recommends healthy whole foods, increased intake of magnesium,

potassium (bananas), and calcium (low-fat milk), and decreased sodium intake.

26
http://www.healthaliciousness.com/http://www.healthaliciousness.com/http://www.healthaliciousness.com/http://www.healthaliciousness.com/


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1 2 3 4 5 6 7 8 9 10

acai berry salmon spinachkellogs

raisan bran

greek

yogurtpecans pear

sweet

potatoavocado

collard

greens

oz oz oz oz oz oz oz oz oz oz

5.0

1.0

5.0 6.0

8.0 2.0

6.0

1.0

6.0 2.0 1.0

2.0 5.0

6.0 10.0 2.0 5.0 5.0 1.0 6.0 8.0 2.0 5.0

reakfast

SUPER FOODS MEAL PLAN USAGE

List Super Food

Portion SizeDAY 1

reakfast

unch

inner

nack 1

nack 2

DAY 2

unch

inner

nack 1

nack 2

DAY 3

reakfast

unch

inner

nack 1nack 2

Total Used

2527


28/38

1 2 3 4 5 6 7 8 9 10

acai berry salmon spinach

kellogs

raisan

bran

greek

yogurt

pecans pearsweet

potato

avocadocollard

greens

oz oz oz oz oz oz oz oz oz oz

Water L na 0.14 0.03 0.01 na na 0.14 0.13 0.04 na

Kcals na na na na na na na na na na

PROTEIN g 0.55 61.2 0.84 na 4.68 1.95 0.65 3.42 1.11 2.58

CHO g 17.01 na 1.06 na 18 2.95 26.3 35.23 4.9 3.87

iber g 1.1 na na 16.82 na 0.94 5.27 5.61 na 1.29

IPIDS na na na na na na na na na na

aturated na na na na na na na na na na

FA: n-6 g 0.44 na na 0.95 na 4.39 0.05 0.1 0.95 na

FA: n-3 g 0.02 0.54 0.13 0.07 na 0.21 na 0.01 0.37 na

hiamin mg na 0.36 0.03 0.9 na 0.14 0.02 0.18 0.04 na

iboflavin mg na 0.14 0.07 1.02 0.03 0.04 0.18 0.08 na

iacin mg na 22.21 0.14 12.01 na 0.25 0.27 na 1.08 na

6 mg na 0.5 0.07 1.3 na 0.04 0.05 na 0.16 na

12 mcg na 6.14 na 3.6 na na na na na na

. SUPER FOODS

0.24 0.48

0.11 0.22

1.4 2.8

0.15 0.3

MACRONUTRIENTS

0.11 0.22

32.5 0

2.1 0

Skip

Skip

1.1 2.2

0.11 0.22

VITAMINS

54.43 0

SUPER FOODS NUTRITION PROFILE

List Super Food

Portion Size

UTRIENT Unit

QUANTITY

Good Excellent

0.27 7

Skip

2628


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1 2 3 4 5 6 7 8 9 10

SUPER FOODS NUTRITION PROFILE

olate mcg na na 41.39 596.76 na 4.68 11.91 na 50.46 na

itamin C mg 2.63 4.9 2.78 na na 0.23 7.14 33.34 4.99 na

itamin D mcg na 28.33 na 2.41 na na na na na na

tamin A (RAE) mcg 70 140 na 362.63 148.55 360.7 na 0.64 1.7 1364.6 3.97

itamin E mg 15 na 3.06 0.59 1.05 na 0.3 na 1.21 1.12 na

alcium mg 21.95 39.89 38.56 48.05 na 14.88 na 64.64 7.37 na

ron mg 0.41 2.72 1.01 10.81 na 0.54 na 1.17 0.35 na

agnesium mg na 71.63 24.66 192.2 na 25.73 na 45.93 16.44 na

otassium mg na 1004.1 132.11 864.9 na 87.17 202.42 807.96 287.46 na

inc mg na 1.5 0.22 3.6 na 0.96 0.17 0.54 0.39 na

odium mg 8.78 262.93 19.84 840.88 56.7 na 1.7 61.23 4.54 399.47

0.8 1.6

Skip

0.8 1.6

32 64

470 940

1.5 3

1000

MINERALS

120 240

40 80

7.5 15

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Super Foods

2. Salmon Used twice excellent source of protein, thiamin, niacin, B6, B12,

Vitamin D good source of

3. Spinach Used twice excellent source vitamin E ofgood source ofEFA: n-3

8. Sweet potatoes Used twice excellent source of vitamin C, carbohydrates, fiber, good

source ofthiamin, riboflavin

4. Acai berries Used once excellent source ofB complex vitamins and vitamin K;

good source ofanti-oxidants

5. Collard greens Used once excellent source of vitamin A, K and folates good source

ofVitamin C, iron and calcium

6. Greek yogurt Used once excellent source of calcium, potassium and protein good

source ofprobiotics and protein

7. Pears Used once excellent source of potassium good source ofvitamin K

8. Pecans Used once excellent source of thiamin and EFA: n6 and n3 good

source ofthiamin and manganese

9. Kelloggs raisin bran Used once excellent source of Niacin, B6, B12 and Folategood source ofRiboflavin and vitamin D

10. avocado Used once excellent source of vitamin K and fibergood source ofEFA: n3, monosaturated fat and folate

I chose all of these foods because they are the ones I eat most often. They are very healthy foodchoices. I chose from the MyPlate food groups of vegetables, fruit, grains and dairy to balance

my nutritional intake.

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5. FARM TO TABLE

History - The sweet potato aka yam in the United States is a member of the

morning glory family. It is the edible tuber of the morning glory flowering

plant. That is something interesting that I did not know! The United States

Department of Agriculture requires a distinction between the sweet potato

and yam. Its nutrient content is the highest of all vegetables. Its

domestication dates back over 5,000-8000 years to Central America.

Although native to North Carolina, Mississippi and Louisiana are majorgrowers of the sweet potato in the United States.

The sweet potato has the seal of approval and certification from the American Heart

Association (AHA) as low in saturated fat and cholesterol. It is loaded with fiber,

folate potassium, vitamin B6, beta-carotene (vitamin A). Many other organizations

such as the Center for Science in the Public Interest and the Institute of Medicine and

School meal programs sing the praises of the sweet potato as they encourage its inclusion in the American diet.

Because of its versatile consistency, the sweet potato can be prepared in a myriad of ways; baked, boiled, mashed,

candied, grilled or fried for consumption. Many spectacular recipes claim the sweet potato as its main ingredient: sweet

potato crepes, sweet potato spice flan cake, sweet potato fries, sweet potato pie among many others.

Nut r i t i on Fact s Serv ing Size -1 Large Sweet

P o ta to

A m o u n t p e r

Serv ing

Calories: 185Total Fat: 0

Protein: 3 gFiber: 5g

sodium: 18 gCholesterol: 0

Carbohydrates: 43 g

Percent age o f RDA

Vitamin C: 73%Vitamin A: 785%Vitamin B6: 20%

Calcium: 5%Potassium: 632%

Folate: 10%Magnesium: 9%

Iron: 4%Copper: 20%Niacin: 5%

Harvest - Growing the sweet potato in California is a long

and arduous process. The immature sweet potato plants

called slips are started in hotbeds (mini greenhouses) in

February-March. The plants are transplanted to the field

in April through July. Sweet potatoes require a lot of

water, about 2000 gallons per acre. Most farmers use dri

irrigation for water conservation. Planting and harvesting

are done by heavy-duty machinery with large blades that

furrow rows into the soil.

The sweet potato prospers in our hot climate. It can endure temperatures over 100 degrees.It is a perennial crop that can produce a crop year-round. Some potatoes may mature and

ready to harvest by July but prime time for harvest is September and should be finished in

November. Just in time for sweet potato pie and candied yams. The cost is reasonable at .88

cents per pound. Most sweet potatoes in California are grown in Merced, Fresno, and

Stanislaus Counties.

Growers Association: North Carolina Sweet Potatoes | Sweet Potatoes The Vegetable ...

www.ncsweetpotatoes.com(source)

Production The sweet potato crop is lucrative. In 2010 the US crop production reached a

record 28.3 million (cwt -100 hundred weight) a 12% increase. The dollar value of that crop is

$478.3 million. Britain and Canada consume the majority of sweet potatoes exported by thegrowers in the United States. North Carolina is the largest producer of sweet potatoes in the

United States. (40%) Other states have recently tried to enter the lucrative market, namely

Oregon. China is the largest producer of sweet potatoes in the world (81%). The world market

for sweet potatoes remains a viable commodity.

Sources:

University of California, Davis -http://anrcatalog.ucdavis.edu/pdf/7237.pdfThe United States Sweet Potato Council, Inc. - http://sweetpotatousa.org/

http://www.cayam.com/growing.html

AgMRC Agriculture marketing resource center -

ww.agmrc.org/commodities products/vegetables/sweet-potato- profile/

Google.com

Morning Glory

Sweet potato flower

(perennial)

31
http://www.ncsweetpotatoes.com/http://www.ncsweetpotatoes.com/http://www.ncsweetpotatoes.com/http://anrcatalog.ucdavis.edu/pdf/7237.pdfhttp://anrcatalog.ucdavis.edu/pdf/7237.pdfhttp://sweetpotatousa.org/http://sweetpotatousa.org/http://www.cayam.com/growing.htmlhttp://www.cayam.com/growing.htmlhttp://www.agmrc.org/commoditieshttp://www.agmrc.org/commoditieshttp://www.cayam.com/growing.htmlhttp://sweetpotatousa.org/http://anrcatalog.ucdavis.edu/pdf/7237.pdfhttp://www.ncsweetpotatoes.com/http://www.ncsweetpotatoes.com/


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You will need a 9 in pie pan and a whole wheat pie crust.

1/3 cup Sugar1 tablespoon All purpose whole wheat flour

teaspoon Baking powder

teaspoon ground nutmeg

2 cups cooked mashed sweet potatoes (2 medium)

1/4 cup margarine

2 egg whites, slightly beaten

1 tablespoon lemon juice

1 teaspoon vanilla extract

1 cup non-fat milk

Heat oven to 425 degrees. Put pastry in 9 inch pie pan.Combine dry ingredients. Mix well. Stir in remaining ingredients

by hand until well blended. Use electric mixer on low setting to

blend for about 30 seconds until well blended. Add filling to pie

pan and bake for 15 minutes. Reduce heat to 350 and bake for 30

minutes. Insert a butter knife into the center of the pie. If it

comes out clean the pie is done.

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6. My Plate

D ieta ry Re fe rence I n t ak es ( D RI s )

Comprehensive listing of reference values used for

planning and assessing nutrient intake. Includes

information on specific nutrients and history of DRI

development

My Plate -http://www.choosemyplate.gov VS DRI Goals - http://fnic.nal.usda.gov/dietary-guidance-

My Plate

User friendly Breaks down into fewer groups

Limited information Give tips and suggestions Indicates main food groups

Names results

DRI Goals

Statistics driven Breaks down into named nutrients

Detailed information Allows user to make own interpretation

Analyzes nutrient content of each food item Gives only statistics with no feedback

My PLATE RESULTS

The MyPlate is an interactive diet planning program that can easily be used by individuals to plan weight management

and physical activity as well as track food intake for nutrient balance. My plate give a more personal analysis and

feedback on the quantity of food eaten and which types of food groups should be increased or decreased to meet goals.

Goal* Actual % Goal

Grains 7.0 oz. eq. tips 3.7 oz. eq. 52.6%

Vegetables 3.0 cup eq. tips 0.4 cup eq. 14%

Fruits 2.0 cup eq. tips 1.1 cup eq. 55.7%

Dairy 3.0 cup eq. tips 0.7 cup eq. 24.9%

Protein Foods 6.0 oz. eq. tips 5.3 oz. eq. 89.1%

Empty Calories 290.0 172.6 59.5%

33
http://fnic.nal.usda.gov/dietary-guidance/dietary-reference-intakeshttp://fnic.nal.usda.gov/dietary-guidance/dietary-reference-intakeshttp://www.choosemyplate.gov/http://www.choosemyplate.gov/http://www.choosemyplate.gov/http://www.choosemyplate.gov/http://fnic.nal.usda.gov/dietary-guidance/dietary-reference-intakes


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DRI RESULTS

The DRI is useful to acquired knowledge of scientific statistical information on food intake. It delivers dietary references

and studies on groups of people for recommended intake levels given gender and age.

Nutrient DRI Intake %

EnergyKilocalories 2010 kcal 1,295.76 kcal 64%

Protein 54.43 g 67.81 g 125%Carbohydrate 225.0 - 325.0 g 152.89 g

Fat, Total 44.0 - 77.0 g 47.88 g

FatSaturated Fat < 20 g 15.36 g 77%

Monounsaturated Fat * 16.45 g

Polyunsaturated Fat * 8.79 g

Trans Fatty Acid * 0.43 g

Cholesterol < 300 mg 196.98 mg 66%

Essential Fatty AcidsOmega-6 Linoleic 11 g 7.35 g 67%

Omega-3 Linolenic 1.1 g 0.57 g 52%

CarbohydratesDietary Fiber, Total 21 g 17.78 g 85%

Sugar, Total * 56.27 g

OtherWater 2.7 L 1.8 L 67%

Alcohol * 0 g

VitaminsThiamin 1.1 mg 0.7 mg 63%

Riboflavin 1.1 mg 1.12 mg 102%

Niacin 14 mg 16.71 mg 119%

Vitamin B6 1.5 mg 1.38 mg 92%Vitamin B12 2.4 g 3.39 g 141%

Folate (DFE) 400 g 218.56 g 55%

Vitamin C 75 mg 66.97 mg 89%Vitamin D (ug) 15 g 7.09 g 47%

Vitamin A (RAE) 700 g 681.11 g 97%

Vitamin A (IU) 2333 IU 11,518.38 IU 494%Alpha-Tocopherol 15 mg 3.37 mg 22%

MineralsCalcium 1200 mg 461.23 mg 38%

Iron 8 mg 7.92 mg 99%

Magnesium 320 mg 230.29 mg 72%

Potassium 4700 mg 2,033.78 mg 43%

Zinc 8 mg 8.81 mg 110%Sodium 1300 mg 1,228.47 mg 94%

Because both MyPlate and DRI are governed by the United States Department of Agriculture I believe the content of the

information provided is equal in quality and accuracy.

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Water is a simple ionic compound composed of 2 hydrogen

atoms and 1 oxygen atom, H2O. Although very simple, water

can be considered a superfood because of its highly beneficial attributes and contains 0 calories

www.everydayhealth.com.

To start, approximately 55 - 75 percent of a persons body weight is made up of

water. (big deal) Water is held in the vacuoles ofeach cell which form the tissue

and organs. This water is used to regulate temperature and maintain bodily

functions such as blood flow (83% water) and digestion. Because of natural

dehydration, i.e. sweat, you must replenish all lost water to remain healthy. The

body can only survive approximately 7 days without water. It is, in the following

respects, a very essential nutrient that performs the following necessary tasks:

It is a Solventwater dissolves many nutrients in the body and enhances their transportation through theblood.

It is a Cleansing Agentwater attracts nitrogen and other bodily wastes and disposes of them through theexcretion of urine and feces.

It is a Lubricant and Cushion water acts as a cushion and shock absorber in the eyes, joints and makes up theamniotic fluid that the fetus floats in until prepared for delivery. It also forms mucus to lubricate passages to the

outside of the body; nose and digestive tract.

It is a Coolantwater cools the body through the evaporation/production of perspiration on the skin producedby sweat glands. This also cools the blood that circulates throughout the body controlling body temperature at

98.6 degrees.

For the reasons named above, I have personally changed the way I think about

water and my determination to include the minimum intake of water as part of my daily

lifestyle. I incorporated a daily routine of drinking one 8 ounce glass of water in the

morning before rising, 16 oz during lunch, and when I return home from work and

another 8-16 ounces at least 2 hours before bedtime. My goal is to increase mypure water intake to the level of the Recommended Dietary Allowances (RDA), AI

(adequate intake). For a female 31-50 years of age, the recommended intake is 2.7 liters (1L = 33.8 ounces) per day. By

the end of the day, I made certain to fall within 8-12 cups of water per daily. Long before learning these things I began

to increase my water intake for financial and weight loss reasons by only ordering water with lemon at restaurants. I

thought people who were gorging themselves with food only looked silly when ordering a diet soft drink. I was happy

to cut back on the sugary beverages, adding packets and packets of sugar to sweeten tea and the added calories. In

addition, intentionally drink the full glass of water tofill my stomach and prevent myself from overeating in restaurants

and during all meals. I reasoned with myself that none of the drinks on the menu were actually good for me but water

and milk. I eventually started to avoid eating out altogether comforting myself with the thought of all the calories I

saved.www.cdc.gov/nccdphp/dnpa/nutrition/pdf/rethink_your_drink.pdf

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http://www.everydayhealth.com/http://www.everydayhealth.com/http://www.cdc.gov/nccdphp/dnpa/nutrition/pdf/rethink_your_drink.pdfhttp://www.cdc.gov/nccdphp/dnpa/nutrition/pdf/rethink_your_drink.pdfhttp://www.cdc.gov/nccdphp/dnpa/nutrition/pdf/rethink_your_drink.pdfhttp://www.cdc.gov/nccdphp/dnpa/nutrition/pdf/rethink_your_drink.pdfhttp://www.everydayhealth.com/


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8. FIBER

Fiber is considered the scrub brush for the gastrointestinal tract. Fiber is a substance found in plants in two degrees;

soluble (dissolves in water) and insoluble (does not dissolve in water). Some excellent sources of fiber are below:

Soluble Fiber Insoluble Fiber

Oatmeal Whole wheat

Oat cereal Whole grains

Lentils Wheat branApples Corn bran

Oranges Carrots

Psyllium Green beans

Cucumbers Fruit and root vegetable skins

The foods referenced above are nutritious sources of dietary fiber available at any grocery store. Fresh fruits, grains,

nuts and vegetables are high in fiber therefore; once again, Mother was right! You should eat your vegetables they are

good for you.

Soluble fiber attracts water and passes slowly through the digestive system. Soluble fiber causes the stomach to feel ful

for extended periods. The sensation of satiety is transmitted to your hypothalamus; therefore, fiber helps you to eat

less. Eating less will assist you in weight loss. Gut-healthy, insoluble fibers are not absorbed as they move quicklythrough the digestive track. Insoluble fiber scrubs the lining of the intestines and encourages undigested fecal matter to

exit the colon along with cholesterol. The husks and casings covering the seeds of grains and fruit sweep the lining of

the digestive track. This movement aids in relief from and prevention of constipation and blockage of the flow of

unneeded waste and some needed nutrients (Iron).

Dietary fiber strengthens the muscles of the bowels as it passes through the digestive track and aids in regular

elimination. Fiber increases water content and volume in the stool allowing smooth passage out of the colon. Whole

wheat, brewers yeast and bran excel in nutrient density and are low in fat and calories. Increased water consumption is

encouraged to avoid blockage and gas. Water plays an essential role in the digestive process. Water is especially

beneficial in assisting the body to digest fiber.

Fiber intake provides the diet with a source of complex carbohydrates beneficial to increase energy for the body and

brain. Keep fresh fruits in a bowl on the kitchen counter ready for a quick bite when in need of a snack. Apples, oranges

and pears will last for days at a time at room temperature until consumed. You can put the bowl in the refrigerator at

night and remove it in the morning. This will help to keep the fruit even longer. Purchase dried fruit and nuts to make a

customized mix of your favorites. You can add chocolate and yogurt covered fruit and nuts to satisfy sugar cravings.

Eating oatmeal and cream of wheat, in addition to some of the heart healthy cereals produced, are nutritious foods high

in fiber. Add dried fruit and/or granola to your oatmeal. Buy rolled or steel cut oatmeal in bulk from the grocery store.

You will notice the coarser hearty texture and consistency of it. Many people do not like the look and feel of cooked

oatmeal so they may avoid eating it. Adding fruit and nuts adds bulk, texture and flavor to these old favorite hot cereals

SOURCE: MedlinePlus: Trusted Health Information for Youhttp://www.nlm.nih.gov/medlineplus/dietaryfiber.html

WebMD http://www.webmd.com/diet/fiber-health-benefits-11/insoluble-soluble-fiber

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http://www.nlm.nih.gov/medlineplus/dietaryfiber.htmlhttp://www.nlm.nih.gov/medlineplus/dietaryfiber.htmlhttp://www.nlm.nih.gov/medlineplus/dietaryfiber.htmlhttp://www.nlm.nih.gov/medlineplus/dietaryfiber.html


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I am the mother of two daughters, twenty-eight and fifteen years old. My mother and father are still alive,

both in their 70s. My maternal grandfather passed away when I was seven and my maternal grandmother died in

her 80s. Living 80 years is a good longlife. My mother is in her late 70s and stronger than me still.

I came to California from Georgia and I was born in South Carolina. The healthy lifestyle, as opposed to

my upbringing in the south, was a change for the better that I embraced wholeheartedly. I was here when the

health club craze began. It was very popular to join a fitness club at that time. I have been a member of a health

club sporadically since the 1990s. I plan to focus on increased exercise time by implementing the following

activities:

Include exercise in my workday by walking around campus and taking the stairs instead of the elevatorduring my two, 15 minute, breaks.

Add 30 minutes of walking during my hour instead of driving my car if I need to run. Keep a gym bag packed in my locker at the gym so that I can go right after work. Take a dance class for exercise on Mondays.

The Essentials of Nutrition course has helped me to identify the nutrient content of the foods I consume.

I live in an area that has at least three farmers markets convenient to my home that sell organically grown fresh

fruits and vegetables. Being a resident of California, which happens to be the worlds fifth largest supplier of food,

is a definite plus. The crops that California produces provide an ample amount the most nutrient dense foods

available such at pistachios, walnuts and sweet potatoes. Our climate allows us to enjoy this bounty year round at

reasonable prices. California is also a major producer of wines. I plan to add an occasional glass of red wine to

my diet for the health benefit. I have had the pleasure of discovering historic local wineries when I moved to

Rancho Cucamonga. Life is good.Tofu is a new food recently added to my diet. It will provide some of the calcium needed without

dairy. A friend recommended the Loving Hut Restaurant, http://lovinghut.us/upland for meals that

replace meat with tofu. The restaurant has some very tasty dishes.

I plan to put everything I have learned to good use in the lives of my family. I share what I have learned

daily as we discuss health, nutrition and exercise. I am teaching them to think about the food they eat in relation

to its health benefit as much as the pleasure derived from eating it. Twenty years from now they will remember

what I taught them about health and fitness and pass it on to their family and friends.

My risk score was less than 2%. The good news is I am in good health and not in

danger of a heart attack or a candidate for Cardio Vascular Disease. I have two daughters

and two grandchildren that I plan to have a lot more fun with before this life is over.

37
http://lovinghut.us/upland/http://lovinghut.us/upland/


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Improving Americas Diet and Health: From Recommendations to Action. (Washington, D.C: National Academy

Press, 1991)

Kirschmann, John D.: Nutrition almanac. (McGraw-Hill Book Co., 1973.)

Duyff Larson, Roberta: The American Dietetic Associations: Complete Food & Nutrition Guide. (Chronimed

Publishing, 1996)

Sizer, Frances and Whitney, Ellie: Nutrition: Concepts & Controversies, MyPlate Update, 12th

ed. (Cengage

Learning 2012)

1. Centers for Disease Control and Preventionhttp://www.cdc.gov/healthyweight/2. Health.gov Improve health. Learn how. http://www.Health.gov/dietaryguidelines3. MedlinePlus: Trusted Health Information for You

http://www.nlm.nih.gov/medlineplus/dietaryfiber.html

4. National Heart Lung and Blood Institute: People Science Health http://www.nhlbi.nih.gov5. The National Wellness Institute: leading health and wellness promotion since 1977.

www.nationalwellness.org

6. Office of Dietary Supplements: National Institutes of Healthhttp://ods.od.nih.gov7. USDA Economic Research Service US Department of Agriculture,

http://www.ers.usda.gov/data-products/state-fact-sheets

8. University of California, Cooperative Extension Fresno County,http://ucanr.edu/sites/fresnonutrition/9. WebMD http://www.webmd.com/diet/fiber-health-benefits-11/insoluble-soluble-fiber10.Wellness.com - Your guide to the best of health and wellness, www.wellness.com11.Wellness Letter | The Newsletter of Nutrition, Fitness, and Self-Care, www.wellnessletter.com
http://www.cdc.gov/healthyweight/http://www.health.gov/dietaryguidelineshttp://www.nlm.nih.gov/medlineplus/dietaryfiber.htmlhttp://www.nlm.nih.gov/medlineplus/dietaryfiber.htmlhttp://www.nhlbi.nih.gov/http://ods.od.nih.gov/http://ods.od.nih.gov/http://www.ers.usda.gov/data-products/state-fact-sheetshttp://ucanr.edu/sites/fresnonutrition/http://ucanr.edu/sites/fresnonutrition/http://ucanr.edu/sites/fresnonutrition/http://www.webmd.com/diet/fiber-health-benefits-11/insoluble-soluble-fiberhttp://www.wellness.com/http://www.wellness.com/http://www.wellness.com/http://www.wellness.com/http://www.wellnessletter.com/http://www.wellnessletter.com/http://www.wellnessletter.com/http://www.wellnessletter.com/http://www.wellnessletter.com/http://www.wellnessletter.com/http://www.wellnessletter.com/http://www.wellness.com/http://www.webmd.com/diet/fiber-health-benefits-11/insoluble-soluble-fiberhttp://ucanr.edu/sites/fresnonutrition/http://www.ers.usda.gov/data-products/state-fact-sheetshttp://ods.od.nih.gov/http://www.nhlbi.nih.gov/http://www.nlm.nih.gov/medlineplus/dietaryfiber.htmlhttp://www.health.gov/dietaryguidelineshttp://www.cdc.gov/healthyweight/

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