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Table of Contents
Part 1: Quality Levles . . . . . . . . . . Page 3 Part 2: My Nutrition Profile . . . . Page 4 - 9
(Deficiencies and Excesses)

Part 3: Perfect Plan Analysis . . . . Page 10 - 14 Part 4: Super Foods . . . . . . . . . . . Page 15 18 Part 5: Farm T Table / Essay . . . . Page 19 21 Part 6: My Plate . . . . . . . . . . . . . . Page 22 Part 7: Water . . . . . . . . . . . . . . . . . Page 23 Part 8: Fiber . . . . . . . . . . . . . . . . . . Page 24 Part 9: My Wellness Life . . . . . . . . Page 25 26 Bibliography . . . . . . . . . . . . . . . . . . . Page 27

DRI QUANTIFIED
DRI GOALS NUTRIENT Unit RDA/AI A EXCELLENT SOURCE 10-19% 20% (COLUMN=10%) (COLUMN=20%) B=A*.1 C=A*.2 GOOD SOURCE
0.27 392.4 9.616 43.8 2.5 SKIP SKIP 1.2 0.11 0.11 0.11 1.4 0.13 0.24 40 7.5 1.5 70 1.5 100 1.8 32 470 0.8 SKIP 2.4 0.22 0.22 0.22 2.8 0.26 0.48 80 15 3 140 3 200 3.6 64 940 1.6 0.54 784.8 19.232 87.6 5

Water Kcals PROTEIN CHO Fiber LIPIDS Saturated EFA: n-6 EFA: n-3
Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A
(RAE)

L Kcal

2.7 3924

MACRONUTRIENTS
g g
g g g

96.16 438
25 100 -39

g
g

12
1.1

mg mg mg mg mcg mcg mg mcg

mcg mcg mg mg mg mg mg
mg

VITAMINS 1.1 1.1 14 1.3 2.4 400 75 15

700 15

Vitamin E Calcium Iron

Magnesium

MINERALS
1000 18 320 4700 8 1500

Potassium Zinc Sodium

Part 2: My Nutrition Profile

Deficiencies and Excess from Dietary Analysis 1

Looking Back
Deficiencies Water Main Function: Water is the most indispensable nutrient and brings to the bodys cells the exact ingredients that they need. Cells would die quickly without water. Water makes up 60% of an adult persons weight. It is the transportation for all the nutrients and wastes within the body. Water is a Solvent, a Cleansing Agent, a Lubricant and Cushion, and a Coolant for our body. The body loses water every day, so it is imperative that it is constantly replaced every day in order to maintain water balance. Imbalances such as water intoxication and dehydration will occur if balance is not restored. Result of Chronic Deficiencies: Dehydration can be a serious deficiency. The first sign is thirst. Other signs of dehydration are pale skin, blush lips, and confusion, just to name a few. The brain regulates the intake of water and the brain and kidneys regulate the excretion of water. 3 Food Sources: Water, Coffee, Tea Protein Main Function: One of the macronutrients which is our bodys emergency energy source when carbohydrates are low. Protein is unique in that it possesses nitrogen containing amine groups that contain 20 different amino acids units. Amino acids must be available to build proteins of new tissue. About 40 % of the bodys protein exists in muscle tissue. They help replace worn out cells and internal cell structures. They plays a role in the regulation of gene expression, assists in blood clotting, provides some of the bodys energy needs, and serves as enzymes, hormones, and antibodies. Result of Chronic Deficiencies: Protein energy malnutrition (PEM) is the most widespread form of malnutrition. Many
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people and children suffer from hunger and malnutrition. Marasmus is a form of PEM which is caused by a lack of food and not enough nourishment. It causes weakness of the muscles. There is not enough fat to insulate the body. Kwashiorkor is another form of PEM. It is related to a lack of protein when a child is weaned from breast milk in order to feed the new child. Fluid leaks out of the blood and accumulates in the childs legs and belly. This causes edema and distinguishing features. Resources: Meat, Legumes, and Eggs Carbohydrate Main Function: The main function is to provide energy for the body, brain, and nervous system. Carbohydrates are broken down into glucose. Glucose is a single sugar that is used in plant and animal tissues for energy. They break down fatty acids, and prevent ketosis. If you get enough carbohydrate intakes, you prevent proteins from being used as an energy source. They also help the functioning of body tissues by helping in the slipperiness of mucus, the watery lubricant that coat and protects the bodys internal linings and membranes. Dietary Guidelines suggest we consume between 45% and 65% of our calories from carbohydrates. Preferably whole grain foods. Result of Chronic Deficiencies: Lean tissue loss and not obtaining enough energy from glucose can occur if you dont get a sufficient amount of carbohydrates. Carbohydrates must be available to prevent the body from using protein for energy. If not, then protein will be diverted from its own critical functions, like maintaining the bodys immune defenses. This is referred to as protein-sparing action. Ketosis is another problem. Adequate levels of carbohydrates are essential to prevent an undesirable amount of ketone bodies in the blood or urine. Resources: Bread, Cereal, and Pasta

 Fiber Main Function: Promotes normal blood cholesterol concentration and reduces the risk of heart disease. Diets that are high in fiber are usually low in saturated fats, and cholesterol. Controls blood pressure, Maintains healthy bowl movements, and reduces the risk associated with diabetes. Result of Chronic Deficiencies: High fiber food can prevent constipation, which are infrequent bowl movements. Eating high fiber foods can also prevent swollen and hard veins in the rectum called hemorrhoids. Appendicitis and diverticula are two other deficiencies of low fiber diets. Diverticula are pouches that balloon out of the intestinal wall. Appendicitis is when the appendix is infected or inflamed. Resources: Oatmeal, Black eyed peas, and Brown Rice Omega 6 Main Function: Essential fatty acids that the body cannot make. The need to be obtained by food. They play a crucial role in brain function, normal growth, and development. They are referred to as (PUFA) Polyunsaturated Fatty Acids. They stimulate hair growth, and skin growth. Maintain bone health, and the reproductive system. Result of Chronic Excesses: Too many Omega 6s prevents Omega 3s from interacting with enzymes that convert them to needed compounds. You can also get too much mercury from eating too much fish. Pregnant women need to be careful of their fish intake. Mercury is not good for pregnancy. Resources: Sunflower Oil, Salad dressings, and Seeds Omega 3 Main function: Human Breast milk has DHA which is important for vision and brain development in infants. Omega 3s, also reduces inflammation of body tissues, sustains regular heartbeats, and reduces blood clotting.

 Result of Chronic Excesses: The consumption of too much fish can be a problem because of excess mercury. It is not good for the heart or pregnant women. Resources: Walnut and Flaxseed oil, Nuts, and Fish Thiamin Main Function: Muscles, nerves, and tissues depend on Thiamin. It is also important to energy metabolism. Result of deficientcies: Beriberi is when there is a loss of feeling in feet and hands, muscular weakness and irregular heartbeats. Two forms wet and dry. Wet leaves an indent in the skin from edema. Another problem is alcohol. It causes a deficiency from preventing absorption in the digestive system. This is referred to as Wernike-Korsakoff symdrom. Resources: Pork, Sunflower seeds, and whole grain cereals Niacin Main Function: Energy metabolism. Result of deficiencies: Pellagra, when the skin develops dermatitis, turns dark and flakes away. Symptoms known as 4 Ds: dermatitis, diarrhea, dementia, and death. Resources: Milk, poultry, and Whole grain bread. B6

Main Function: Helps tryptophan convert to niacin, immune and steroid function, is important to the developing brain and nervous system of a fetus. Important to the synthesis of hemoglobin and neurotransmitters, the communicators of brain. Result of deficiencies: Anemia, Greasy dermatitis, depression, weakness, confusion. Resources: Meat, potatoes, and leafy greens

Folate Main Function: Making of new cells, and helps synthesize DNA.
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 Result of deficiencies: Come from eating a diet too low in folate and impairs the absorption of folate. Causes anemia and abnormal digestive function. Elevates the risks of cancers in women: breast, cervix, and pancreatic. Resources: Leafy greens, spinach, turnip greens Vitamin C Main Function: Maintains collagen the connective tissue and is an antioxidant, protects against infections. Assist in the absorption of iron. Result of deficiencies: Scurvy, not enough Vitamin C, and anemia. Resources: Strawberries, Orange juice, and grapefruit. Vitamin D Main Function: Maintains bones, and functions as a hormone. Interacts to regulate blood calcium and phosphorus leves. Result of deficiencies: Abnormal bone growth called Ricketts, causes bowed legs, knock knees, or bowed chest. Osteomalacia is a problem in adult where the bones are soft, flexible, bending the spine and brittle. Resources: Sunlight, Milk, and Yogurt. Vitamin A Main Function: Helps in the growth of our body, teeth and bones, and normal development of cells. It is important to our vision. Result of deficiencies: Insufficient vitamin A can cause blindness, Xerophthalmia, diarrhea, loss of appetite. Resources: Milk, Sweet potatoes, and Apricots Vitamin E Main Function: An antioxidant, and reduces inflammation. Result of deficiencies: Occurs in premature infants. Resources: Canola oil, sunflower seeds, and Wheat germ

 Iron Main Function: Iron in the protein hemoglobin in red blood cells carries oxygen from the lungs to the tissues of the body, and protein in myoglobin holds and stores oxygen in the muscles. Result of deficiencies: Iron deficiency anemia, red blood cell shrinkage. Resources: Meat, Vitamin C enhances, Spinach, & Beans Magnesium Main Function: Critical to cell function, assist in releasing energy from nutrients, critical in the functioning of the heart, affects the metabolism of calcium, potassium, and Vitamin D. Result of deficiencies: Alcoholism, Protein malnutrition. Resources: Unprocessed foods, Spinach, Yogurt, and Oysters Potassium Main Function: Crucial to the maintenance of body fluids, cell integrity, maintaining heartbeat, and electrolyte balance. Result of deficiencies: Dehydration, fasting and diarrhea Resources: Bananas, Cantaloupe, and Almonds.

DRI GOALS vs. 3-DAY DIET RECORD

DRI GOALS
NUT RIE NT UNIT

WB1 3-day Analysis Intake vs. Goal (%)

RDA/AI

UL

Intake

Deficient <80% Excess >120% 33% 43%

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

2.7 3924 96.16 438 50 100 -39 12 1.1

0 0 0 0 0 0 0 0 0

0.9
1705.11 70.94 206.82 16.14 69.46 26.2 8.75 0.75

Kcals g g
g

MACRONUTRIENTS
74% 47% 32% 69% -67% 73% 68%

g g g
g

EFA: n-6 EFA: n-3

Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A
(RAE)

VITAMINS mg mg mg mg mcg mcg mg mcg

mcg mcg mg mg mg mg 1.1 1.1 14 1.3 2.4 400 75 15 700 15 0 0 35 100 0 1000 2000 4000 3000 1000 2500 45 350 0 0.79 1.47 9.55 0.8 3.31 291.33 19.29 5.27 315.6 3.33 972.62 11.3 191.87 1994.06
72%

134%
68% 62%

138%
73% 26% 35% 45% 22%

Vitamin E Calcium Iron

Magnesium

MINERALS

1000 18 320 4700

97%
63% 60% 42%

Potassium

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Part 3: Perfect Plan Analysis

How I overcame my deficiencies Kcals Proteins Carbohydrate Omega 6 Omega 3 Thiamin Niacin Vitamin B6 Folate Vitamin D Vitamin A Iron Magnesium Potassium

Changes I changed my meal plan to make some necessary changes in my diet. For starters, I added more nuts, such as Planters mixed nuts, and Pecans as snacks to provide more Kcals. I also, added more whole wheat carbohydrates such as whole wheat toast, English muffins, and Multigrain tortillas for my wraps. For more protein I went from 74% to 157% by adding cottage cheese, more nuts, and more fish and beef. For Omega 6 I added more salad dressing for my salad, I poured a tablespoon of canola oil with lemon over my fish when I baked it. I also used canola oil for my popcorn instead of vegetable oil. Adding pecan was useful for my Omega 3 additions, along with adding flax seed oil to my vegetables when I stir fried them. I also added it to other food and it made a huge difference, taking my intake from 68% to 949%. My Thiamin intake went up drastically also. I ate more cereal for breakfast and added more beans to my diet. My niacin intake was increased by the adding of cereal, more fish, peanut butter, and adding mushrooms to my vegetables. Vitamin C was low at 26% and I got it up to 319% by drinking more orange juice and added grapefruit juice. I also
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ate more strawberries and cantaloupe for snacks and at breakfast. I have changed my grain intake to whole grains a lot to incorporate a more healthful way of eating. I eat whole wheat bagels, brown rice instead of white now, and I changed my noodles to whole grain. I made some homemade noodle soup last week and put fresh herbs, vegetables, chicken breast, along with Happy Harvest 100% whole grain noodles and my family loved it. It was nothing but nutritious and it was so flavorful. My daughter loved it and I was surprised because she was complaining when she saw I bought this type of noodles. I increased my potassium intake when in my WB4 I increased my bean intake and my fruit intake. Dash DASH daily nutrient goals for a 2,000 calorie diet
Total fat Saturated fat Protein Carbohydrate Cholesterol Sodium Potassium Calcium Magnesium Fiber 27% of calories 6% of calories 18% of calories 55% of calories 150 mg 2,300 mg* 4,700 mg 1,250 mg 500 mg 30 g

Two studies were conducted by the (NHLBI) National Heart, Lung, and Blood Institute. They found that eating plans low in cholesterol, saturated fats, and emphasized eating vegetables, low fat milk products and fruits reduced blood pressure. The eating plan also, encourages eating fish, whole grains, nuts, and poultry. It suggests eating less red meats, sweets, and sugary drinks. The plan is rich in potassium, calcium, magnesium, fiber, and protein. This eating plan is (DASH) Dietary Approaches to Stop Hypertension. The recommendations for sodium are 2,300 mg. Also, lowering levels of sodium even lower to 1,500 mg. can further reduce blood pressure. My sodium intake in my perfect plan is 291%. Things I can do to lower my sodium intake is to buy low sodium deli meats, using less table salt and eating unsalted nuts. The aim of this meal plan is to lower hypertension associated with high blood pressure by adding foods that are rich in
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potassium such as vegetables and fruits, and lowering saturated fat and cholesterol intakes. It also is rich in whole grains, beans, seeds, and fish. Prehypertension systolic is 120-129, diastolic is 80-89. Hypertension systolic is 140 or higher, and diastolic is 90 or higher. High blood pressure makes your heart work very hard by high forces of blood flow. This can harm your arteries, heart, kidneys, brain and eyes. It can be maintained by physical exercise, a healthy diet that is low in sodium intake, and low consumption of alcoholic beverages. Other three Mineral from DASH Plan Potassium Calcium Magnesium 4,700 mg 1,250 mg 500 mg

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PERFECT PLAN ANALYSIS

DRI GOALS WB1 3-day Analysis Intake vs. Intake Goal (%) A B
Deficient <70% Excess >120%

NUTRIENT

Unit

RDA/AI

UL

WB4 3-day Intake vs. Intake Goal (%) C D Forgivable deficient Forgivable excessive 2.66 3226.13 151.13 312.86 38.98 161.03 30.1 26.01 10.44 98% 82%

WB1 vs WB4 Intake vs. Intake Goal (%) E=(A-C) F=(B-D)

Overcame deficiency Overcame excess

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

2.7 3924

0 0 0 0 0 0 0 0 0

0.09 1705.11 70.94 206.82 16.14 69.46 26.2 8.75 0.75

33% 43% 74% 47% 65% 69% -67% 73% 68%

-2.57 -1521.02 -80.19 -106.04 -22.84 -91.57 -3.9 -17.26 -9.69 -1.09 -1.48 -13.47 5.31 -5.4 -321.83 -219.97 -3.61 -754.37 -14.43 -571.08 -13.94 -347.63 -3111.19 -8.44 -1283.67

-65% -39% -83% -24% -91% -92% -144% -144% -881% -99% -134% -96%

Kcals g g
g

MACRONUTRIENTS
96.16 438
25 100 -39

157%
71%

156% 161%
77%

g g g
g

EFA: n-6 EFA: n-3

Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A
(RAE)

12
1.1

217% 949% 171% 268% 164% 207% 363% 163% 319%

50%

VITAMINS mg mg mg mg mcg mcg mg mcg

mcg mcg mg mg mg mg mg mg

1.1 1.1 14 1.3 2.4 400 75 15

700 15 1000 18 320 4700 8 1500

0 0 35 100 0 1000 2000 4000 3000 1000 2500 45 350 0 40 2300

0.79 1.47 9.55 8 3.31 291.33 19.29 5.27 315.6 3.33 972.62 11.3 191.87 1994.06 7.06 3076.16

72% 134%
68%

1.88 2.95 23.02 2.69 8.71 613.16 239.26 8.88 1069.97 17.76 1543.7 25.24 539.5 5105.25 15.5 4359.83

615% 138% 73%

26% 35% 45% 22%

408%
-225% -90% -293% -15% -108% -96%

153% 118% 154% 140% 169% 109% 194% 291%

Vitamin E Calcium Iron

Magnesium

97% 63% 60% 42% 88% 205%

#NAME? -77% -109% -67% -106% -86%

Potassium Zinc Sodium

ENTER NUMBERS ONLY! From WB1 enter DRI Goals, Intake (column A), and Intake vs. Goal (column B)

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SUPER FOODS MEAL PLAN USAGE

1 2 3 4 5 6 7 8 9 10 A rtich oke & G arlic Hummus C h ob an n i B lu eb erry G reek Y og u rt

List Super Food Portion Size Breakfast Lunch Dinner Snack 1 Snack 2 Breakfast Lunch Dinner Snack 1 Snack 2

A lm on d s

O atm eal

S p in ach

S trawb erries

B lack Iced T ea

W ater

2% M ilk

K in g C rab

3 T b sp

1 cu p

.5 cu p

1 cu p

1 T b sp

8 oz

8 oz

4 oz

8 oz

1 oz

DAY 1
1.0 1.0 2.0 1.0 2.0 3.0 1.0 1.0

DAY 2
1.0 1.5

4.0

0.0

1.0

DAY 3 Breakfast Lunch Dinner Snack 1 Snack 2

1.0 2.0 2.0 4.0 2.0 1.0 1.0

Total Used

1.0

1.0

2.0

1.0

8.0

2.0

8.5

2.0

6.0

1.0

Use numbers and decimals for each food used to reflect the quantity and the meatime. Each must be used at least once.

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by Heather Garcia GarciaH_WB3 1. Almonds 1 1 1 = 3 2. Oatmeal: made with milk & w/pecans, raisins, cinnamon 1 3. Spinach 1 4. Strawberries 1 5. Pumpkin Hummus w/Pita Chips (Multi grain) Changed to Artichoke & Garlic Hummus 1 6. Black Iced Tea - 1 7. Water 1 1 1 1 1 1 = 6 8. Chobani Greek Yogurt, blueberry Changed to Raspberry 1 9. 2% Milk 1 1 1 1 1 1 1 = 7 Used in oatmeal & eggs also 10. King Crab 1

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Part 4 Superfoods
Most to Least Used & Discussion

Milk Used 7 times Good/Excellent Sources: Milk, Cheese, and Yogurt Motivation: I love milk

Water Used 7 times Good/Excellent Sources: Iced Tea, Watermelon, Cucumbers, Coffee, and Pomegranates Motivation: I love water. It is my second favorite drink! It is essential for good health and I know my body needs it

Almonds Used 3 times Good/Excellent Sources: Almond butter, Trail mix, Salads, and Cereal Motivation: I like the taste and they help fill the void when Im getting hungry

Oatmeal Used 1 times Good/Excellent Sources: Hot Cereal, Cookies, Breads, and Pancakes Motivation: Love it with raisins, craisins, cinnamon, vanilla, apples, and brown sugar. I know its healthful for my heart

Spinach Used 1 times Good/Excellent Sources: Pesto, Dips, Quiche, and Florentine, and Salad Motivation: It is my favorite vegetable. It has fiber and helps keep you regular It is an anti-inflammatory and has many other health benefits

Strawberries Used 1 times Good/Excellent Sources: Salads, Pie, Smoothies, and Yogurt Motivation: They taste amazing and are a great source of Vitamin C

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 Hummus Used 7 times

A must for me is to have olive oil on top of the hummus

Good/Excellent Sources: Dip, Sandwiches, As a crust/coating for chicken/fish Motivation: I have learned to like it recently. I did not care for it before, but was introduced to it in different way. Now I enjoy it!

Black Tea Used 1 times Good/Excellent Sources: Ice tea, hot tea, soup Motivation: Love the taste. It is an antioxidant, cancer blocker, cholesterol detoxifier, and has many more health benefits

Yogurt Used 1 times Good/Excellent Sources: Smoothies, Frozen yogurt, Greek yogurt, and Popsicles Motivation: It taste good and has health benefits such as calcium and Vitamin D

King Crab Used 1 times Good/Excellent Sources: Crab, Crab cakes, Corn soup with crab and truffle oil Motivation: My husband is my crab motivation. He introduced me to them. The health benefits are great. They are high in protein, low in fat and an excellent source of selenium, copper, niacin, zinc, and magnesium. They also are a good source of omega 3. I have come to love them and actually had some the other night

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Part 5 Spinach

Spinach is a green leafy vegetable that is closely related to beets and Swiss chard. Spinach can be eaten raw, or as a cooked green. It is thought to have originated in Persia, but is native of Central and Southwestern Asia. It is believed that Arab traders carried it to India and then it was introduced to Ancient China. It is a winter vegetable that grows in temperatures below 75 degrees F. It does not grow well in temperatures above this. Somewhere between 35 degrees and 70 degrees is ideal. Freezing weather may harm young seedlings, but more mature plants can tolerate subfreezing temperatures. You can plant spinach anytime from August to March if you live along the coast. If you dont, youll want to wait until November to plant it. The soil should not be warmer than 70 degrees for germination. You can plant for a fall crop in early August, if the soil temperatures are cool enough. However, this magnificent vegetable is grown all year long in California. Spinach does not take long to grow. About a month after planting, spinach is ready to harvest. It is planted inch to of an inch deep into the soil. California producers are known for planting a large number of seed lines per bed. The baby and teenage clipped spinach is planted on 80 inch wide beds, while the freezer spinach is grown on both 40 inch, and 80 inch wide beds. The coastal production areas, as in California, grow shorter periods in late spring, through summer. Longer growing period are in late fall, winter, and early spring. I find it interesting that
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some fresh market spinach planting is clipped first for fresh market product, and then allowed to regrow to a larger size for a second clipping, used for freezer spinach. California and Arizona are the leading producers of spinach. There are four areas in California that produce Spinach which are: Imperial and Riverside Counties (The southern desert valleys), Ventura and Santa Barbara Counties (The Southern Coast), Stanislaus and Tulare Counties (Central Joaquin Valley), and Monterey, San Benito, Santa Clara, and Santa Cruz Counties (The Central Coast). Canned spinach is grown in southeastern states, but not in California. Spinach produces a rosette of leaves that can be smoothed or wrinkled/curly. The smooth type is known as flat or smooth leaf types, and the wrinkled/curly are savoy or semi-savoy types. Leaves are typically oval and have a short stem. Savoy or Semi-savoy handles cooler climates better than other types. It also usually requires cooking. Flat leaf spinach is sweeter and can be used in salads or for cooking. In California the flat or smooth leaf cultivars are mostly grown. Spinach is marketed by three different commodities: 1) clipped and bagged-fresh market, 2) fresh market bunched, and 3) frozen. There have not been any recent policies on spinach crops. The LGMA (California Leafy Green Product Handler Marketing Agreement) was formed in 2007 by California Farmers who wanted to raise the bar on food safety. It is a food safety program. Ninety-nine percent of California handlers are LGMA members. This has proved to be an asset to the food safety practices because there are government inspections and audits done regularly by the LGMA and California Food and Agriculture Department for all leafy green farmers. Spinach is readily available at local markets. The price ranges from $1.59 to $3.89, depending on how you buy it. Currently at Albertsons a fresh bunch is $1.79 for a lb. bunch,
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$3.69 for a 6 oz. ready packed pkg., $1.79 for a 13 oz. can, and $2.99 for a 1 lb. bag of frozen spinach. The information that I find most interesting is the nutrition value of spinach. Half a cup of cooked spinach contains more than 400 mg of potassium and 4 grams of fiber. Fiber aids in digestion, and prevents constipation. Potassium rich foods have been confirmed by the FDA to stop strokes and fight high blood pressure. Fiber aids in digestion, and prevents constipation. It is also rich in Lutein. Lutein helps keep arteries clear of cholesterol blockages, and prevents cataracts and macular degeneration. Macular degeneration is the leading cause of preventable blindness in the elderly. It is high in vitamin A, C, K, Iron, and Folate. It is also a good source of Magnesium. All of these vitamins and minerals help control cancer. They mostly helps in colon, breast, and lung cancers. Vitamin K can prevent excess activation of osteoclast (the cells that break down the bones), and contributes to a healthy nervous system and brain function. It does this by providing an essential part for the synthesis, sphingolipids, which are the fat that makes up the Myelin sheath around our nerves. Along with all of the above mentioned, spinach has an abundance of health benefits. If you have never tried it, I invite you to do so. You will love it!

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Part 6 My Plate
Analysis for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012 Goal* Actual % Goal8%

Goal Grains Vegetables Fruits 10.0 oz. Eq. 4.0 cup eq. 2.5 cup eq. 3.0 cup eq. 7.0 oz. eq. 648.0 tips tips tips tips tips tips

Actual 6.8 oz. eq. 2.7 cup eq. 3.4 cup eq. 3.1 cup eq. 18.4 oz. eq. 595

% Goal 68.5% 68.3% 137.3% 101.9% 263.3% 91.8%

Dairy
Protein Foods Empty Calories

http://www.choosemyplate.gov/

In my opinion, I like both the My Plate and the DRI. I think My Plate is easier to follow for basic ground rules. Everything is made simple just by looking at the My Plate picture. It was my experience that nothing matched up between the two. I think My Plate is easier to follow in some ways but the DRI is in other ways. I feel the DRI is easier to add and remove foods that are needs for specific values. If I need more Omega 3s, the DRI Diet Analysis shows me when Im adding a food, exactly where Im at with my Omega 3s. By following the Daily Food Plan for your specific needs, your calorie level and age; you know exactly how many cups or ounce of each food group and item you need to consume daily. This helps you to stay within your needs. However, if I look at the Vegetable requirements based on a 2,200 Calorie pattern for a person 18 and older, on My Plate, it shows my aim each week for each category . Overall, I feel that the basic ground rules from My Plate give me a good starting point advantage on better nutrition. I really do like the DRI Diet Analysis ability to make a Perfect Plan. I feel that this is worth taking the time to get your meals planned out with the Diet Analysis in order to know what foods to shop for. It is also helpful to know how the additions of new foods to your diet, is affecting your diet. In my opinion, using both of these tools together is a winning situation for gaining better health.

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Water plays a huge role in our nutrition. From our text we learned that it is the most indispensable nutrient. Without water cells would die. We rely on it for many different jobs in our body. It acts as a solvent and dissolves amino acids, minerals, glucose, and many other substances needed by our bodys cells. It is also a cleansing agent for our body, lubricant and cushion for our joints, and a coolant to help maintain our body temperature. Water helps us save calories when we are eating our meals. If we drink water instead of juice or soda we save a lot of calories. In my opinion it is okay to drink juice or soda once in a while, as a treat. However, it is important to only do this once or twice a week. Otherwise you would be wasting a lot of calories on drinks that you could save by drinking water. Also, the nourishment you receive from the water is much more beneficial. As far as drinks go, it is important to drink milk, and some juices such as orange juice, vegetable and fruit juices. These drinks also have water in them and have other nutritional benefits that soda does not. It is important to limit your juice intake for caloric reasons. It can easily add up and contribute to obesity whereas drinking water contributes to satiation. By drinking water with your meals it helps to slow down your eating process and enables your body the feeling of fullness. If we eat too fast, then we tend to over eat. It takes time for our food to digest and provide our stomach with the feeling of being satisfied. Drinking water between meals is also a benefit because it keeps you from snaking and adding calories.

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Dietary fiber is found in the foods we eat. Soluble fiber slows down digestion and is found in foods such as oats, seeds, beans, and peas. Insoluble fiber adds bulk to our stool and speeds up digestion. It is found in vegetables, fruits, and whole grains. It helps prevent constipation and aids in the treatment of diverticulosis, heart disease, and diabetes. Because fiber adds bulk to our diet, it makes us feel full faster. For this reason it is important to have in our diets, because it assists us in weight loss. If we have foods high in fiber, we are less likely to overeat. If an obese person adds fiber to their diet, it will help them to drop pounds, because they are eating foods that are more nutritious and have fewer calories. Fiber gives us the feeling of satiation and is nutritious with little to no empty kcals. Fiber drinks can be helpful in our meal planning if we are careful to use whole foods that are high in fiber such and vegetables, and fruits instead of too many supplements. It is important to not get too much fiber in our system, too fast. This can cause health problems such as intestinal gas, abdominal cramps and bloating. It can also cause diarrhea if we are not careful to add fiber a little at a time. As I was doing my three day meal plans, I was able to do better with my Perfect Meal Plan because I learned that if I add whole foods to my diet than I wont have to worry about getting the right amount of fiber. I will get it because I am making the right choices in foods.

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What I have learned about my wellness is that I have made a lot of changes since I have been in this class to better my health. I still have a lot more to make, but I am headed in the right direction. I have changed my thinking on the types of food I should be putting into my body. This class has answered some personal questions that I have had concerning my health for some time now. I now know why my body hurts and how to change that. I have always known that healthy eating is good for me, but now I know why eating whole foods are essential for a long and healthful life. I find it kind of comical that I refer to whole foods now as an everyday word, when I did not have a very good understanding of what that even meant when I started this class. I do not know what my cholesterol level is or what my blood pressure is because I did not save my papers from my last doctor visit. Therefore, I am unable to calculate my CVD 10 year risk that was requested. I have a good feeling that it is not too bad. I do know that both my blood pressure and cholesterol levels are good. I had blood work done recently and spoke with my doctor about my health. She said that I am a very healthy person aside from my weight. I do know how important it is for me to work on dropping weight and exercising. This is especially important for me because I have a family history of Cardio Vascular Disease. My father had a pacemaker for years. When I was young he had it put in because of a heart attack. My mother had atherosclerosis (hardening of the arteries). She was a heavy smoker. Both of my parents had very unhealthy eating habits. My family did not put their health as a priority. My parents were not physically fit either. I use to smoke years ago also, but I quit a year before I decided to get pregnant with my daughter. I was at a point in my life where I knew if I was going to have a child, I would have to make some changes. Second hand smoke has been something that I cannot tolerate since I quit 19 years ago. I am the total opposite regarding smoking than I use to be. I cant stand it and have made the choice to not be around it. This is something that I look at as a good thing since I have a family history of heart disease. I also have a sister and two brothers that have CVD. I have been changing my choices in foods, by not eating out as much and eating more whole foods. I struggle with getting enough physical exercise. This is my big issue that I am dealing with now. I had surgery a while back and it took a little time for me to get back to a point where I could work out. I have just finished with physical therapy and can now resume my fitness goals. I am not currently meeting my activity requirements, but I am very excited to get to it. I have some goals set for myself and am looking forward to getting
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started. I will be starting to work out again at the community center where I have a membership. I also will be getting off disability from the surgery I had, and going back to work in January. I am planning on implementing a new way of life for myself and my family. I want to be with my family and share lifes blessings with them. I want to be a healthful grandmother to my grandchildren if my daughter decides to have children. If not, that is okay. Either way I want her to know that I have done my part to be there for her. I have learned so much in this class. It has been one of the hardest classes I have had, but it has been very rewarding. I now know so much about the science of nutrition and how it affects my body. The lessons that I have learned have provided me with a wealth of knowledge. I know I wont be able to remember what I have learned, but I do know that I have my book and the internet. I know what URLs are reliable and which are not. I have the tools and the resources that I need to keep me educated on nutrition. Thank you for your knowledge Betty!

Youre a rock star on nutrition!

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Nutrition: Concepts & Controversies - Sizer / Whitney 12th edition http://myhome.cengagebrain.com/cb/dashboard.htm http://www.umm.edu/altmed/articles/omega-6-000317.htm http://www.girlshealth.gov/nutrition/basics/water.cfm http://www.cde.ca.gov/ls/nu/he/water.asp http://www.nlm.nih.gov/medlineplus/ency/article/002470.htm

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