Accumulation of Dietary

Wellness Averages

Wellness Book: A collective data compilation of a 3-day average food analysis, compiled from week 8 to 15 from the class Nutrition 25, Thursday 6:30- 9:40pm

Jordan Ross Mt. San Antonio College Fall 2012 Professor Betty Crocker

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

1. Quality Levels

DRI QUANTIFIED
DRI GOALS NUTRIENT Unit RDA/AI A GOOD SOURCE 10-19% (COLUMN=10%) B=A*.1
0.37 227.7 6.35 24.7 3.8 SKIP SKIP 1.7 0.16 3.4 0.32 0.24 0.26 3.2 0.26 0.48 80 18 3 180 3 200 1.6 80 940 2.2 SKIP

EXCELLENT SOURCE 20% (COLUMN=20%) C=A*.2

0.74 455.4 12.7 49.4 7.6

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

L Kcal

3.7 2277

MACRONUTRIENTS
g g
g g g

63.5 247
38 48 22

g
g

17
1.6

mg mg mg mg mcg mcg mg mcg

mcg mcg mg mg mg mg mg
mg

VITAMINS 1.2 0.12 1.3 0.13 16 1.6 1.3 0.13 2.4 0.24 400 40 90 9 15 1.5
900 15 1000 8 400 4700 11 1500
90 1.5 100 0.8 40 470 1.1

Vitamin E Calcium Iron

Magnesium

MINERALS

Potassium Zinc Sodium

2. MY NUTRTION PROFILE

Excess/Deficient Nutrients:

DRI GOALS vs. 3-DAY DIET RECORD

DRI GOALS WB1 3-day Analysis Intake vs. Goal (%)
Deficient <80% Excess >120%

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,
Calcium mg mg mg mg mg mg
NUTRIENT UNIT

RDA/AI

UL

Intake

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

3.7 2277 63.5 247 76 48 22 17 1.6

none none none none none none none none none

0.92
1598.7 85.5 211.27 11.81 45 15.7 2.56 1.3

25

Kcals g g
g

70 135 85 31 93 71 15 81

MACRONUTRIENTS

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 1.2 1.3 16 1.3 2.4 400 90 15 900 15 1000 8 400 4700 11 1500 none none 35 100 none 1000 2000 50 3000 1000 2500 45 350 none 40 2300 0.62 0.9 15.8 1.1 4.7 317 76.5 3 578.3 3.45 560.89 9.1 212.8 1800 5.95 2549 52 69 99 85 196 79 85 21 64 23 56 114 53 38 54 170

Vitamin E

MINERALS
Iron
Magnesium

cantaloupe, and soup. Resources: found from power points given, from text and from NIH website

Potassium Zinc Sodium

MY NUTRTION PROFILE (CONT.)

Protein (excess) Function: serves important function 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.)

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.

MY NUTRTION PROFILE (CONT.)

Resource: PowerPoint NF-25: C. Betty Crocker, MPH Chapter 7: The Vitamins and 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. Resource: PowerPoint NF-25: C. Betty Crocker, MPH Chapter 7: The Vitamins and 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. Resource: PowerPoint NF-25: C. Betty Crocker, MPH Chapter 7: The Vitamins and 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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MY NUTRTION PROFILE (CONT.)

Resource: PowerPoint NF-25: C. Betty Crocker, MPH Chapter 7: The Vitamins and 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. Resource: PowerPoint NF-25: C. Betty Crocker, MPH Chapter 7: The Vitamins and 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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MY NUTRTION PROFILE (CONT.)

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

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

WB1 is listed below on the next following pages.

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3. PERFECT PLAN ANALYSIS (PPA)

PERFECT PLAN ANALYSIS

DRI GOALS WB1 3-day Analysis Intake vs. Goal Intake (%) WB4 3-day WB1 vs WB4 Intake vs. Goal Intake (%)

Intake C

Intake vs. Goal (%) D Forgivable deficient Forgivable excessive

NUTRIENT

Unit

RDA/AI

UL

B
Deficient <70% Excess >120%

E=(AC)

F=(B-D)
Overcame deficiency Overcame excess

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

3.7 2277 63.5 247 76 48 22 17 1.6

none none none none none none none none none

0.92 1598.7 85.5 211.27 11.81 45 15.7 2.56 1.3

25 70 135 84 31 93 71 15 81

3.27 1823 94 239.5 32.6 61 15 18.1 1.7

88 80 148 96 86 127 68 107 106

-2.35 -224.3 -8.5 -28.23 -20.79 -16 0.7 -15.54 -0.4 -1.2 -0.71 -10 -1.03 1.72 -180 -57.5 -0.98 -726.7 -8.65 -292.11 -5.7 -274.2 -1278 -5.05 -215

-63 -10 -13 -12 -55 -34 3 -92 -25

Kcals G G
G

MACRONUTRIENTS

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 mg mg 1.2 1.3 16 1.3 2.4 400 90 15 900 15 #REF! #REF! #REF! #REF! #REF! none none 35 100 none 1000 2000 50 3000 1000 2500 45 350 none 40 2300 0.62 0.9 15.8 1.1 4.7 317 76.5 3 578.3 3.45 560.89 9.1 212.8 1800 5.95 2549 52 69 99 85 196 79 85 21 64 23 56 114 53 38 54 170 1.82 1.61 25.8 2.13 2.98 497 134 3.98 1305 12.1 853 14.8 487 3078 11 2764 152 124 162 164 124 124 149 27 145 81 85 186 122 65 95 184 -100 -55 -63 -79 72 -45 -64 -6 -81 -58 -29 -72 -69 -27 -41 -14

Vitamin E Calcium Iron

Magnesium

MINERALS

Potassium Zinc Sodium

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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 Pizza, Cheese, Thick Crust Waffle, 100% Whole Grain Gravy, Beef, Canned Shrimp, Mixed Species, Cooked, Moist Heat

4.5 sl. 1.5 sl. 2 item 0.5 c. 2.5 oz.

1326.6 mg 618.77 mg 742.5 mg 652.4 mg 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% Oatmeal, Instant, Cinnamon and Spice, Fortified, Dry super food 2

6.5 fl. oz. 1 item 5 oz.

247.81 mg 110.18 mg 192.78 mg

For magnesium:

Bread, 100% Whole Wheat super food 2 Beans, Pinto, Dry

4.5 sl. 5 oz. 0.25 c.

192.06 mg 123.32 mg 81.65 mg

For zinc:

Bread, 100% Whole Wheat Super food 2 Beans, Pinto, Dry

4.5 sl. 5 oz. 0.25 c.

3.48 mg 1.08 mg 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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4. Super foods

SUPER FOODS MEAL PLAN USAGE

1 2 spinach (boiled) salt added 3 4 5 6 7 salad (lettuce, tomatoes, carrot) 8 9 10

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

banana

apple

flax seed

Mango

cucumber

pineapple

walnuts

Orange

medium

1 cup

medium

1 tablespoon

1 item

1.5 cups

1.5 cups

1.5 cups

.25 cups

Medium

DAY 1
1.0 1.5 1.0 1.0

DAY 2

1.0 1.0

DAY 3
1.5 1.3 1.5 1.0

Total Used

1.0

1.0

1.0

1.0

1.0

1.5

1.5

1.5

1.0

1.3

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SUPER FOODS NUTRITION PROFILE

1 2 3 4 5 6 7 8 9 10

List Super Food

ba na na

s pina c h ( bo ile d) s a lt a dde d

a pple

f la x s e e d

m a ngo

c uc um be r

s a la d ( le t t uc e , to mato e, c a rro t )

pine a pple

wa lnut s

o ra nge

Portion Size
QUANTITY

m e dium

1 c up

m e dium

1 t a ble s po o n

1 it e m

1.5 c ups

1.5 c ups

1.5 c ups

.2 5 c ups

m e dium

NUTRIENT

Unit L

Good
0 .3 7

Excelle nt
0 .7 4

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

0.09 105

0.16 41

0.16 94

0 74

0.17 124 1.7 31 3.31 0.79 0.19 0.04 0.11 0.06 0.08 1.38 0.25 0 89 75.35 0 0 22.7 0.3 20.7 347 0.19 2.7

0.015 23 1 5.6 0.78 0.17 0.06 0.04 0.01 0.04 0.05 0.15 0.06 0 11 4.4 0 7.9 25 0.44 20.3 230 0.3 3.1

0.1 17 1 3.7 1.4 0.18 0.03 0.07 0.03 0.04 0.03 0.4 0.08 0 40.5 7.8 0 75.5 20.8 0.34 11 223.5 0.2 20

0.2 116 1.3 30.5 3.26 0.28 0.02 0.05 0.04 0.18 0.07 1.16 0.26 0 41 111 0 7 30.2 0.7 28 253.4 0.3 2.32

0 191 4.5 4.1 2 19 1.8 11 2.6 0.1 0.04 0.33 0.16 0 28.7 0.38 0 0.3 28.7 0.9 46.2 129 1 0.58

0.11 62 1.23 15.4 3.14 0.16 0.02 0.02 0.01 0.12 0.05 0.37 0.08 0 39.3 70 0 14.4 52.4 0.13 13 237 0.09 0

Skip g g
g 6.35 24.7 3.8 12.7 49.4 7.6

MACRONUTRIENTS
5.35 6.75 4.32 0.47 0.08 0.03 0.17 0.17 0.42 0.88 0.44 0 262.8 17.6 0 943 244 6.43 156 838 1.37 200 0.5 25 4.3 0.3 0.05 0.08 0.02 0.03 0.05 0.17 0.08 0 5.46 8.37 0 5.5 2.5 4 3.8 6 0.51 0.83 3.19 0.23 0.02 0.43 0.07 0 12.18 0.08 0 0 35 0.8 54 113 0.61 4.2

1.3 27 3

Skip Skip g
g 1.7 0.16 3.4 0.32

0.4 0.13
0.05 0.03

EFA: n-6 EFA: n-3

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

VITAMINS mg mg mg mg mc g mc g mg mc g
mcg mg mg mg mg mg mg 0.12 0.13 1.6 0.13 0.24 40 9 1.5 90 100 0.8 40 470 1.1 Skip 0.24 0.26 3.2 0.26 0.48 80 18 3 180 200 1.6 80 940 2.2 0.04 0.09 0.78 0.43 0 23.6 10.27 0 3.54 5.9 0.31 31.86 422.44 0.18 1.18

MINERALS
Calcium Iron
Magnesium

10.1 0.22 9.1 194 0.07 1.82

Potassium Zinc Sodium

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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 This food was used once and had a usage of 1.5 cups 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 This food was used once and had a usage of 1.5 cups 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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This food was used once and had a usage of 1.3 cups 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 This food was used once and had a usage of 1 cup 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 This food was used once and had a usage of 1 cup 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 This food was used once and had a usage of 1 cup
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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 This food was used once and had a usage of 1 cup 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 This food was used once and had a usage of 1 cup 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

Increases GI transit time, Ads bulk to stool, Aids in digestion & elimination, Reduces constipation, removing metabolic toxins.

(mango has 2.2g) :

Soluble fiber

Dissolves in water, promotes fullness, slows blood glucose absorption, and binds cholesterol for elimination (lowers LDL).

(mango has 1.5g) : Vitamin A (mango has 1584 IU) : Vitamin C (mango has 57.3 mg) :

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.

B6 (Mango has 0.3mg) :

Part of coenzyme needed in amino acids and fatty acid metabolism, and helps make hemoglobin

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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
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My Plate graph #1

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

My Plate graph #2

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 thirdworld 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 highcholesterol 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 individuals 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 carbs instead of simple carbs

Cut back on protein consumption because western diet has a high average of protein intake.

Eat less trans-fat and saturated fat.

increase uptake of fluids to nearly 16 oz. a meal

increase workout activity to moderate runs/jogs

when eating complex carbs try and eat insoluble fiber more than soluble fiber

eat less red meat and more poultry and fish

stop eating at fast food restaurant that have a lot of trans fat and unhealthy choices

Do not drink your calories, stop with soda and juice because they are high in sugar and calories.

Run for 1hr every 2-4 day. Have It marked on a calendar and/or have it on an alarm system to remind yourself to workout

Eat functional fiber as replacement for ice cream bars and other foods.

eat more nuts if cutting back dramatically on meat consumption

Switch regular corn oil and other n-3 high oils and saturated fat oils with canola oil to support the n-6 pathway.

only drink water

Eat healthy, eat whole foods. Earning muscle burns a lot of fat

reduce refined sugars such as white flour and added sugars

limit protein and eat more vegetables and fruits

eat more fish as a replacement for red meats

buy a water bottle and stop using bottled water for convenience and to save money

Do little things to increase exercise; park further away, and take walks on classroom 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. < http://web.ebscohost.com.libris.mtsac.edu/ehost/pdfviewer/pdfviewer?sid=e2d78e4e-5ad34f39-a059-de13dd79b461%40sessionmgr110&vid=10&hid=107> 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. < http://web.ebscohost.com.libris.mtsac.edu/ehost/pdfviewer/pdfviewer?sid=e2d78e4e-5ad34f39-a059-de13dd79b461%40sessionmgr110&vid=9&hid=107> Johnson, Lesley. "Mango." Better Nutrition 67.8 (2005): 26. Academic Search Premier. Web. 29 Nov. 2012. < http://web.ebscohost.com.libris.mtsac.edu/ehost/pdfviewer/pdfviewer?sid=e2d78e4e-5ad34f39-a059-de13dd79b461%40sessionmgr110&vid=8&hid=107> Sun Changhao, et al. "Mangiferin Decreases Plasma Free Fatty Acids Through Promoting Its Catabolism In Liver By Activation Of AMPK."Plos ONE 7.1 (2012): 1-8. Academic Search Premier. Web. 29 Nov. 2012. < http://web.ebscohost.com.libris.mtsac.edu/ehost/pdfviewer/pdfviewer?sid=e2d78e4e-5ad34f39-a059-de13dd79b461%40sessionmgr110&vid=6&hid=107> 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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< http://web.ebscohost.com.libris.mtsac.edu/ehost/pdfviewer/pdfviewer?sid=e2d78e4e-5ad34f39-a059-de13dd79b461%40sessionmgr110&vid=4&hid=107> 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. <http://www.ted.com/talks/michael_pritchard_invents_a_water_filter.html>.

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