1

Bridgette Stokes, Mt. San Antonio Fall 2012,

Nutrition & Food 25, Chris Crocker - Instructor

TABLE OF CONTENTS
1. QUALITY LEVELS -------------------------------------------------------------- 3 2. MY NUTRITION PROFILE ------------------------------------------------------ 4 3. PERFECT PLAN ANALYSIS (PPA) ---------------------------------------------- 24 4. SUPER FOODS ---------------------------------------------------------------- 28 5. FARM TO TABLE --------------------------------------------------------------- 31 6. MY PLATE --------------------------------------------------------------------- 33 7. WATER ------------------------------------------------------------------------ 35 8. FIBER ------------------------------------------------------------------------- 36 9. MY WELLNESS LIFE ----------------------------------------------------------- 37 10. BIBLIOGRAPHY -------------------------------------------------------------- 38

1. QUALITY LEVELS

DRI QUANTIFIED
DRI GOALS NUTRIENT Unit
L Kcal

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

RDA/AI A
2.7 2010

EXCELLENT GOOD SOURCE SOURCE 10-19% 20% (COLUMN=10%) (COLUMN=20%) B=A*.1 C=A*.2
0.27 201 5.443 32.5 2.1 SKIP SKIP 1.1 0.11 0.11 0.11 1.4 0.15 0.24 40 7.5 1.5 70 1.5 120 0.8 32 470 0.8 SKIP 2.2 0.22 0.22 0.22 2.8 0.3 0.48 80 15 3 140 3 240 1.6 64 940 1.6 0.54 402 10.886 65 4.2

MACRONUTRIENTS
g g
g g g

54.43 325
21 77 20

g
g

11
1.1

mg mg mg mg mcg mcg mg mcg

mcg mg mg mg mg mg mg
mg

VITAMINS 1.1 1.1 14 1.5 2.4 400 75 15

700 15

Vitamin E Calcium Iron

Magnesium

MINERALS
1200 8 320 4700 8 1300

Potassium Zinc Sodium

2. MY NUTRITIONAL PROFILE

DRI GOALS vs. 3-DAY DIET RECORD

DRI GOALS
NUTRIENT UNIT

RDA/AI
2.7 2010 54.43 325 21 na 20 11 1.1

UL
na na na na na na na na na

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

Intake

<80% Excess >120%

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

2.18 1375.19

81% 68%
180%

Kcals g g
g

MACRONUTRIENTS
97.89 209.15 31.29 na 12.5

64%
149% na

g g g
g

EFA: n-6 EFA: n-3

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

11.13 1.4 1.34 2.03 28.98 2.51 10.53 476.76 151.1 19 1659.85 7 1199.24 17.86 520.43 4237.37 7.89 1731.32

63% 101%
127% 122% 185% 207% 167% 439%

VITAMINS mg mg mg mg ug ug mg ug
ug mg mg mg mg mg mg mg 1.1 1.1 14 1.5 2.4 400 75 15 700 15 1200 8 320 4700 8 1300 na na 35 100 na 1000 2000 4000 300 1000 2000 45 350 na 40 2300

119%
201% 127% 237%

Vitamin E Calcium Iron

Magnesium

47% 100%
223% 163%

MINERALS

Potassium Zinc Sodium

90% 99%
133%

EXCESS/DEFICIENT NUTRIENT PROFILE

Deficient
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

Excesses
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

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 hemoglobin throughout the body Excesses: iron overload aka hemochromatosis (hereditary), stomach upset, gas, fatigue, liver failure and/or bone damage

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

Oct 21, 2012 Bridgette Stokes, bstokes@cmc.edu Profile: Bridgette Stokes, 3 Day Average Profile Active Profile: Height: Weight: Age: BMI: Gender: Pregnancy: Activity Level: Smoker: Strict Vegetarian/Vegan: Bridgette Stokes 5 ft. 3 inches 150.0 lbs. 51 years 26.6 Female Not Pregnant Low Active No No

DRI Goals Nutrient DRI

Energy
Kilocalories Protein Carbohydrate Fat, Total 2015 kcal 54.43 g 225.0 - 325.0 g 44.0 - 77.0 g No recommendation Daily requirement based on grams per kilogram of body weight

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 20 g * * * < 300 mg Less than 10% of calories No recommendation No recommendation No recommendation Less than 300mg recommended

Essential Fatty Acids

Omega-6 Linoleic Omega-3 Linolenic 11 g 1.1 g

Carbohydrates

DA Plus 10 Page: 1

Oct 21, 2012 Bridgette Stokes, bstokes@cmc.edu Profile: Bridgette Stokes, 3 Day Average Nutrient Dietary Fiber, Total Sugar, Total DRI 21 g * No recommendation

Other
Water Alcohol 2.7 L * No recommendation

Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol 1.1 mg 1.1 mg 14 mg 1.5 mg 2.4 g 400 g 75 mg 15 g 700 g 2333 IU 15 mg DRI Adequate Intake

Minerals
Calcium Iron Magnesium Potassium Zinc Sodium 1200 mg 8 mg 320 mg 4700 mg 8 mg 1300 mg DRI Adequate Intake DRI Adequate Intake DRI Adequate Intake

DA Plus 10 Page: 2

Oct 21, 2012 Bridgette Stokes, bstokes@cmc.edu Profile: Bridgette Stokes, 3 Day Average

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

Macronutrient Ranges
1,100 1,000 900 800

Calories

700 600 500 400 300 200 100 0 Carbs Protein Recommended
Carbs Protein Fats Alcohol Recommended 45%-65% 907-1,310 kCal 10%-35% 202-705 kCal 20%-35% 403-705 kCal 0% 0 kCal

Fat Actual Intake

Yours 61% 16% 24% 3% 663 kCal 177 kCal 264 kCal 29 kCal

Alcohol

DA Plus 10 Page: 3

Oct 21, 2012 Bridgette Stokes, bstokes@cmc.edu Profile: Bridgette Stokes, 3 Day Average

Fat Breakdown for Oct 18, 2012, Oct 19, 2012, Oct 20, 2012
Source of Fat Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Unspecified 0% 6% 7% 4% 0% 7% 25% 50% 75% 100%

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

10

DA Plus 10 Page: 4

Oct 21, 2012 Bridgette Stokes, bstokes@cmc.edu Profile: Bridgette Stokes, 3 Day Average

Intake vs. Goals for Oct 18, 2012, Oct 19, 2012, Oct 20, 2012
Nutrient DRI Intake 0% 25% 50% 75% 100%

Energy
Kilocalories Protein Carbohydrate Fat, Total 2015 kcal 54.43 g 1,095.31 kcal 44.22 g 54% 81%

225.0 - 325.0 165.65 g g 44.0 - 77.0 g 29.37 g

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 20 g * * * < 300 mg 7.54 g 8.58 g 4.54 g 0.13 g 195.14 mg 38%

65%

Essential Fatty Acids

Omega-6 Linoleic Omega-3 Linolenic 11 g 1.1 g 3.53 g 0.23 g 21% 32%

Carbohydrates
Dietary Fiber, Total Sugar, Total 21 g * 16.2 g 34.33 g 77%

Other
Water Alcohol 2.7 L * 1.29 L 4.19 g 48%

Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol 1.1 mg 1.1 mg 14 mg 1.5 mg 2.4 g 400 g 75 mg 15 g 700 g 2333 IU 15 mg 0.9 mg 0.83 mg 14.11 mg 1 mg 0.75 g 313.33 g 63.95 mg 0.66 g 154.3 g 2,182.24 IU 1.74 mg 12% 4% 22% 94% 31% 78% 85% 67% 82% 75% 101%

Minerals
Calcium Iron Magnesium Potassium 1200 mg 8 mg 320 mg 4700 mg 161.89 mg 8.67 mg 145.08 mg 1,416.19 mg 30% 45% 13% 108%

11

DA Plus 10 Page: 5

Oct 21, 2012 Bridgette Stokes, bstokes@cmc.edu Profile: Bridgette Stokes, 3 Day Average
Nutrient Zinc Sodium DRI 8 mg 1300 mg Intake 3.8 mg 1,355.75 mg 0% 25% 50% 48% 104% 75% 100%

12

DA Plus 10 Page: 6

Oct 21, 2012 Bridgette Stokes, bstokes@cmc.edu Profile: Bridgette Stokes, 3 Day Average

MyPlate Analysis for Oct 18, 2012, Oct 19, 2012, Oct 20, 2012 Grains Vegetables Fruits Dairy Protein Foods Empty Calories
Goal* 7.0 oz. eq. 3.0 cup eq. 2.0 cup eq. 3.0 cup eq. 6.0 oz. eq. 290.0

tips tips tips tips tips

Actual 3.9 oz. eq. 0.5 cup eq. 1 cup eq. 0 cup eq. 4.4 oz. eq. 216.6

% Goal 55.1% 17.9% 47.8% 0% 74% 74.7%

Your results are based on a 2015 calorie

pattern.

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

grains.
Vary Your Veggies! Aim

for this much every week:

Dark Green Vegetables = 2.0 cups weekly Orange Vegetables = 1.5 cups weekly Dry Beans &Peas = 2.5 cups weekly Starchy Vegetables = 2.5 cups weekly Other Vegetables = 5.5 cups weekly
Oils: Aim for 6.0 teaspoons

of oil a day.

*MyPlate contains recommendations only for calorie levels up to 3,200 per day. If Diet Analysis Plus recommends more than 3,200 calories per day for you, talk to your instructor for guidance on how to use MyPlate. **CAUTION!Recipes are not included on the MyPlate Report, as plate values for these cannot be calculated.

13

DA Plus 10 Page: 7

Oct 21, 2012 Bridgette Stokes, bstokes@cmc.edu Profile: Bridgette Stokes, 3 Day Average

Intake Spreadsheet for Oct 18, 2012

Item Name Oatmeal, Cooked with Water Tea, Herbal, Prepared Honey Water, Tap Soup, Chicken or Turkey Vegetable Water, Tap Chicken, Breast, Meat Only, Boneless, Skinless, Fried Beans, Kidney, Royal Red, Boiled Coleslaw, Fast Food Water, Tap Item Name Oatmeal, Cooked with Water Tea, Herbal, Prepared Honey Water, Tap Soup, Chicken or Turkey Vegetable Water, Tap Chicken, Breast, Meat Only, Boneless, Skinless, Fried Beans, Kidney, Royal Red, Boiled Coleslaw, Fast Food Water, Tap Item Name Oatmeal, Cooked with Water Tea, Herbal, Prepared Honey Water, Tap Soup, Chicken or Turkey Vegetable Water, Tap Chicken, Breast, Meat Only, Boneless, Skinless, Fried Beans, Kidney, Royal Red, Boiled Coleslaw, Fast Food Water, Tap Item Name Oatmeal, Cooked with Water Tea, Herbal, Prepared Honey Water, Tap Soup, Chicken or Turkey Vegetable Meal Breakfast Breakfast Breakfast Breakfast Lunch Lunch Dinner Dinner Dinner Dinner Protein(g) 5.94 0 0.06 0 13.43 0 28.44 8.4 0.31 0 56.59 Mono Fat(g) 1.02 0 0 0 1.45 0 1.46 0.01 0.88 0 4.82 Omega-6(g) 1.27 0 0 0 0.73 4.42 Quantity 1 cup(s) 8 fluid ounce(s) 1 tablespoon(s) 8 fluid ounce(s) 1 cup(s) 8 fluid ounce(s) 3 ounce(s) 0.5 cup(s) 0.25 cup(s) 8 fluid ounce(s) Carb(g) 28.08 0.47 17.3 0 12.45 0 0.43 19.34 4.91 0 82.99 Poly Fat(g) 1.31 0.01 0 0 0.86 0 0.91 0.08 1.76 0 4.94 Omega-3(g) 0.04 0 0 0 0.04 0.28 Wt(g) 234 236.8 21 237 239 237 85.05 88.5 33 237 1,648.35 Fat(g) 3.56 0 0 0 3.78 0 4.01 0.15 3.27 0 14.76 Trans Fat(g) 0 0 0 0 0 0 0 0 0.01 0 0.01 Diet Fiber(g) 3.98 0 0.04 0 1.43 14.31 Kcal(kcal) 166.14 2.37 63.84 0 136.23 0 159.04 108.86 50.49 0 686.97 Sat Fat(g) 0.73 0 0 0 1.01 0 1.1 0.02 0.53 0 3.39 Chol(mg) 0 0 0 0 33.46 0 77.39 0 1.32 0 112.17 Sugar(g) 0.63 0 17.25 0 5.78 29.63

14

DA Plus 10 Page: 8

Oct 21, 2012 Bridgette Stokes, bstokes@cmc.edu Profile: Bridgette Stokes, 3 Day Average Item Name Water, Tap Chicken, Breast, Meat Only, Boneless, Skinless, Fried Beans, Kidney, Royal Red, Boiled Coleslaw, Fast Food Water, Tap Item Name Oatmeal, Cooked with Water Tea, Herbal, Prepared Honey Water, Tap Soup, Chicken or Turkey Vegetable Water, Tap Chicken, Breast, Meat Only, Boneless, Skinless, Fried Beans, Kidney, Royal Red, Boiled Coleslaw, Fast Food Water, Tap Item Name Oatmeal, Cooked with Water Tea, Herbal, Prepared Honey Water, Tap Soup, Chicken or Turkey Vegetable Water, Tap Chicken, Breast, Meat Only, Boneless, Skinless, Fried Beans, Kidney, Royal Red, Boiled Coleslaw, Fast Food Water, Tap Item Name Oatmeal, Cooked with Water Tea, Herbal, Prepared Honey Water, Tap Soup, Chicken or Turkey Vegetable Water, Tap Chicken, Breast, Meat Only, Boneless, Skinless, Fried Beans, Kidney, Royal Red, Boiled Coleslaw, Fast Food Water, Tap Omega-6(g) 0 0.73 0.03 1.66 0 4.42 Water(L) 0.2 0.24 0 0.24 0.21 0.24 0.05 0.06 0.02 0.24 1.49 Niacin(mg) 0.53 0 0.03 0 5.42 0 12.57 0.49 0.07 0 19.1 Vit C(mg) 0 0 0.1 0 19.36 0 0 1.06 4.82 0 25.34 Omega-3(g) 0 0.04 0.05 0.1 0 0.28 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.01 0 0.01 0 0.36 0 0.54 0.09 0.04 0 1.05 Vit D (ug)(g) 0 0 0 0 0 0 0.09 0 0 0 0.09 Diet Fiber(g) 0 0 8.23 0.63 0 14.31 Thiamin(mg) 0.18 0.02 0 0 0.12 0 0 0.08 0.01 0 0.42 Vit B12(g) 0 0 0 0 0.12 0 0.31 0 0 0 0.44 Vit A (RAE)(g) 0 0 0 0 105.16 0 5.95 0 9.24 0 120.35 Sugar(g) 0 0 1.95 4.02 0 29.63 Ribo(mg) 0.04 0.01 0.01 0 0.19 0 0.11 0.06 0.01 0 0.42 Fol (DFE)(g) 14.04 2.37 0.42 0 33.46 0 3.4 65.49 12.87 0 132.05 Vit A (IU)(IU) 0 0 0 0 2222.9 0 19.56 2.65 31.35 0 2,276.47

15

DA Plus 10 Page: 9

Oct 21, 2012 Bridgette Stokes, bstokes@cmc.edu Profile: Bridgette Stokes, 3 Day Average Item Name Oatmeal, Cooked with Water Tea, Herbal, Prepared Honey Water, Tap Soup, Chicken or Turkey Vegetable Water, Tap Chicken, Breast, Meat Only, Boneless, Skinless, Fried Beans, Kidney, Royal Red, Boiled Coleslaw, Fast Food Water, Tap Item Name Oatmeal, Cooked with Water Tea, Herbal, Prepared Honey Water, Tap Soup, Chicken or Turkey Vegetable Water, Tap Chicken, Breast, Meat Only, Boneless, Skinless, Fried Beans, Kidney, Royal Red, Boiled Coleslaw, Fast Food Water, Tap Alpha-T(mg) 0.19 0 0 0 0.55 0 0.36 0 0.18 0 1.27 Potas(mg) 163.8 21.31 10.92 2.37 499.51 2.37 234.74 334.53 42.57 2.37 1,314.49 Calcium(mg) 21.06 4.74 1.26 7.11 31.07 7.11 13.61 38.94 9.9 7.11 141.9 Zinc(mg) 2.34 0.09 0.05 0 1.15 0 0.92 0.8 0.05 0 5.39 Iron(mg) 2.11 0.19 0.09 0 1.29 0 0.97 2.45 0.07 0 7.17 Sodium(mg) 9.36 2.37 0.84 7.11 413.47 7.11 67.19 4.43 66.99 7.11 585.97 Magn(mg) 63.18 2.37 0.42 2.37 31.07 2.37 26.37 37.17 2.64 2.37 170.32

16

DA Plus 10 Page: 10

Oct 21, 2012 Bridgette Stokes, bstokes@cmc.edu Profile: Bridgette Stokes, 3 Day Average

Intake Spreadsheet for Oct 19, 2012

Item Name Breakfast Sandwich, Biscuit with Egg and Sausage Coffee, Brewed Water, Tap LORNA DOONE Shortbread Cookies ROLD GOLD Pretzels, Classic Style Sticks Tomatoes Juice, without Salt Added Water, Tap Soup, Chicken or Turkey Vegetable Water, Tap Banana Apple, Medium Meal Breakfast Breakfast Breakfast Lunch Lunch Lunch Lunch Dinner Dinner Dinner Snacks Quantity 1 item(s) 8 fluid ounce(s) 8 fluid ounce(s) 4 item(s) - 4 items are 4 cookies 1 ounce(s) 6 fluid ounce(s) 8 fluid ounce(s) 1 cup(s) 8 fluid ounce(s) 1 item(s) Medium (7 in. to 7 7/8 in. long) 1 item(s) - 1 item is 1 medium apple (3 in. diameter) Carb(g) 34.1 0 0 20 23 7.73 0 12.45 0 26.95 25.13 149.37 Poly Fat(g) 4.81 0 0 0 0 0.04 0 0.86 0 0.09 5.89 Wt(g) 162 237 237 29 28 182.25 237 239 237 118 182 Kcal(kcal) 505.44 2.37 0 140 100 30.98 0 136.23 0 105.02 94.64

Item Name Breakfast Sandwich, Biscuit with Egg and Sausage Coffee, Brewed Water, Tap LORNA DOONE Shortbread Cookies ROLD GOLD Pretzels, Classic Style Sticks Tomatoes Juice, without Salt Added Water, Tap Soup, Chicken or Turkey Vegetable Water, Tap Banana Apple, Medium Item Name Breakfast Sandwich, Biscuit with Egg and Sausage Coffee, Brewed Water, Tap LORNA DOONE Shortbread Cookies ROLD GOLD Pretzels, Classic Style Sticks Tomatoes Juice, without Salt Added Water, Tap Soup, Chicken or Turkey Vegetable Water, Tap Banana

Protein(g) 18.03 0.28 0 1 2 1.39 0 13.43 0 1.29 0.47 37.89 Mono Fat(g) 16.18 0.04 0 0 0 0.02 0 1.45 0 0.04 17.73

1,888.25 Fat(g) 33.65 0.05 0 7 0 0.09 0 3.78 0 0.39 0.31 45.26 Trans Fat(g) 0 0 0 0 0 0 0 0 0 0 0

1,114.68 Sat Fat(g) 10.45 0 0 2 0 0.01 0 1.01 0 0.13 0.05 13.66 Chol(mg) 260.82 0 0 0 0 0 0 33.46 0 0 294.28

17

DA Plus 10 Page: 11

Oct 21, 2012 Bridgette Stokes, bstokes@cmc.edu Profile: Bridgette Stokes, 3 Day Average Item Name Apple, Medium Item Name Breakfast Sandwich, Biscuit with Egg and Sausage Coffee, Brewed Water, Tap LORNA DOONE Shortbread Cookies ROLD GOLD Pretzels, Classic Style Sticks Tomatoes Juice, without Salt Added Water, Tap Soup, Chicken or Turkey Vegetable Water, Tap Banana Apple, Medium Item Name Breakfast Sandwich, Biscuit with Egg and Sausage Coffee, Brewed Water, Tap LORNA DOONE Shortbread Cookies ROLD GOLD Pretzels, Classic Style Sticks Tomatoes Juice, without Salt Added Water, Tap Soup, Chicken or Turkey Vegetable Water, Tap Banana Apple, Medium Item Name Breakfast Sandwich, Biscuit with Egg and Sausage Coffee, Brewed Water, Tap LORNA DOONE Shortbread Cookies ROLD GOLD Pretzels, Classic Style Sticks Tomatoes Juice, without Salt Added Water, Tap Soup, Chicken or Turkey Vegetable Water, Tap Banana Apple, Medium Mono Fat(g) 0.01 17.73 Omega-6(g) 3.91 0 0 0 0 0.04 0 0.73 0 0.05 0.08 4.82 Water(L) 0.07 0.24 0.24 0 0 0.17 0.24 0.21 0.24 0.09 0.16 1.64 Niacin(mg) 4 0.45 0 0 0.8 1.23 0 5.42 0 0.78 0.17 12.85 Poly Fat(g) 0.09 5.89 Omega-3(g) 0.21 0 0 0 0 0 0 0.04 0 0.03 0.02 0.3 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.11 0 0 0 0 0.2 0 0.36 0 0.43 0.08 1.18 Trans Fat(g) 0 0 Diet Fiber(g) 0.32 0 0 0 1 0.73 0 1.43 0 3.07 4.37 10.92 Thiamin(mg) 0.46 0.03 0 0 0.15 0.09 0 0.12 0 0.04 0.03 0.92 Vit B12(g) 1.22 0 0 0 0 0 0 0.12 0 0 0 1.33 Chol(mg) 0 294.28 Sugar(g) 1.54 0 0 6 1 6.49 0 5.78 0 14.43 18.91 54.15 Ribo(mg) 0.43 0.18 0 0 0.17 0.06 0 0.19 0 0.09 0.05 1.16 Fol (DFE)(g) 106.92 4.74 0 0 0 36.45 0 33.46 0 23.6 5.46 210.63

18

DA Plus 10 Page: 12

Oct 21, 2012 Bridgette Stokes, bstokes@cmc.edu Profile: Bridgette Stokes, 3 Day Average Item Name Breakfast Sandwich, Biscuit with Egg and Sausage Coffee, Brewed Water, Tap LORNA DOONE Shortbread Cookies ROLD GOLD Pretzels, Classic Style Sticks Tomatoes Juice, without Salt Added Water, Tap Soup, Chicken or Turkey Vegetable Water, Tap Banana Apple, Medium Item Name Breakfast Sandwich, Biscuit with Egg and Sausage Coffee, Brewed Water, Tap LORNA DOONE Shortbread Cookies ROLD GOLD Pretzels, Classic Style Sticks Tomatoes Juice, without Salt Added Water, Tap Soup, Chicken or Turkey Vegetable Water, Tap Banana Apple, Medium Item Name Breakfast Sandwich, Biscuit with Egg and Sausage Coffee, Brewed Water, Tap LORNA DOONE Shortbread Cookies ROLD GOLD Pretzels, Classic Style Sticks Tomatoes Juice, without Salt Added Water, Tap Soup, Chicken or Turkey Vegetable Water, Tap Banana Apple, Medium Vit C(mg) 0 0 0 0 0 33.35 0 19.36 0 10.27 8.37 71.35 Alpha-T(mg) 1.54 0.02 0 0 0 0.58 0 0.55 0 0.12 0.33 3.14 Potas(mg) 241.38 116.13 2.37 0 0 417.35 2.37 499.51 2.37 422.44 194.74 1,898.66 Vit D (ug)(g) 0.81 0 0 0 0 0 0 0 0 0 0 0.81 Calcium(mg) 82.62 4.74 7.11 0 0 18.22 7.11 31.07 7.11 5.9 10.92 174.81 Zinc(mg) 1.46 0.05 0 0 0 0.27 0 1.15 0 0.18 0.07 3.18 Vit A (RAE)(g) 69.66 0 0 0 0 41.92 0 105.16 0 3.54 5.46 225.74 Iron(mg) 3.08 0.02 0 0.72 1.44 0.78 0 1.29 0 0.31 0.22 7.86 Sodium(mg) 1088.64 4.74 7.11 150 580 18.22 7.11 413.47 7.11 1.18 1.82 2,279.41 Vit A (IU)(IU) 328.86 0 0 0 0 820.12 0 2222.9 0 75.52 98.28 3,545.68 Magn(mg) 21.06 7.11 2.37 0 8 20.05 2.37 31.07 2.37 31.86 9.1 135.36

19

DA Plus 10 Page: 13

Oct 21, 2012 Bridgette Stokes, bstokes@cmc.edu Profile: Bridgette Stokes, 3 Day Average

Intake Spreadsheet for Oct 20, 2012

Item Name Tea, Herbal, Prepared QUAKER White Hominy Grits, Quick, Dry Eggs, Scrambled with Milk and Butter POPEYES Red Beans & Rice Drink, Apple Cider, Fermented Rice, White, Long Grain, Boiled Juice, Orange, Fresh Squeezed GUILTLESS GOURMET Chips, Organic, Tortilla, Blue Corn, Baked GUILTLESS GOURMET Chips, Organic, Tortilla, Blue Corn, Baked Item Name Tea, Herbal, Prepared QUAKER White Hominy Grits, Quick, Dry Eggs, Scrambled with Milk and Butter POPEYES Red Beans & Rice Drink, Apple Cider, Fermented Rice, White, Long Grain, Boiled Juice, Orange, Fresh Squeezed GUILTLESS GOURMET Chips, Organic, Tortilla, Blue Corn, Baked GUILTLESS GOURMET Chips, Organic, Tortilla, Blue Corn, Baked Item Name Tea, Herbal, Prepared QUAKER White Hominy Grits, Quick, Dry Eggs, Scrambled with Milk and Butter POPEYES Red Beans & Rice Drink, Apple Cider, Fermented Rice, White, Long Grain, Boiled Juice, Orange, Fresh Squeezed GUILTLESS GOURMET Chips, Organic, Tortilla, Blue Corn, Baked GUILTLESS GOURMET Chips, Organic, Tortilla, Blue Corn, Baked Item Name Tea, Herbal, Prepared QUAKER White Hominy Grits, Quick, Dry Eggs, Scrambled with Milk and Butter POPEYES Red Beans & Rice Meal Breakfast Breakfast Breakfast Breakfast Lunch Lunch Dinner Dinner Dinner Quantity 8 fluid ounce(s) 6 ounce(s) 1 item(s) - Large eggs 0.5 serving(s) 1 serving is 1 Regular order 8 fluid ounce(s) 0.5 cup(s) 6 fluid ounce(s) 1 ounce(s) about 18 chips 2 ounce(s) about 18 chips Carb(g) 0.47 134.65 0.98 15.5 2.4 22.25 19.34 23 46 264.6 Poly Fat(g) 0.01 1.16 1.48 0 0 0.06 0.07 0 0 2.78 Omega-3(g) 0 0 0.08 0 0.11 Wt(g) 236.8 170.1 61 87 240 79 186 28 56 1,143.9 Fat(g) 0 2.31 6.7 9.5 0 0.22 0.37 3 6 28.1 Trans Fat(g) 0 0 0.38 0 0 0 0 0 0 0.38 Diet Fiber(g) 0 8.16 0 8.5 23.35 Kcal(kcal) 2.37 590.24 90.89 160 94.4 102.7 83.7 120 240 1,484.3 Sat Fat(g) 0 0.44 2.03 3 0 0.06 0.04 0 0 5.58 Chol(mg) 0 0 168.97 10 0 0 0 0 0 178.97 Sugar(g) 0 1.7 0.85 1 19.21

Protein(g) 0 14.51 6.09 5 0.14 2.13 1.3 3 6 38.17 Mono Fat(g) 0 0.34 2.71 0 0 0.07 0.07 0 0 3.2 Omega-6(g) 0 0 1.26 0 1.37

20

DA Plus 10 Page: 14

Oct 21, 2012 Bridgette Stokes, bstokes@cmc.edu Profile: Bridgette Stokes, 3 Day Average Item Name Drink, Apple Cider, Fermented Rice, White, Long Grain, Boiled Juice, Orange, Fresh Squeezed GUILTLESS GOURMET Chips, Organic, Tortilla, Blue Corn, Baked GUILTLESS GOURMET Chips, Organic, Tortilla, Blue Corn, Baked Item Name Tea, Herbal, Prepared QUAKER White Hominy Grits, Quick, Dry Eggs, Scrambled with Milk and Butter POPEYES Red Beans & Rice Drink, Apple Cider, Fermented Rice, White, Long Grain, Boiled Juice, Orange, Fresh Squeezed GUILTLESS GOURMET Chips, Organic, Tortilla, Blue Corn, Baked GUILTLESS GOURMET Chips, Organic, Tortilla, Blue Corn, Baked Item Name Tea, Herbal, Prepared QUAKER White Hominy Grits, Quick, Dry Eggs, Scrambled with Milk and Butter POPEYES Red Beans & Rice Drink, Apple Cider, Fermented Rice, White, Long Grain, Boiled Juice, Orange, Fresh Squeezed GUILTLESS GOURMET Chips, Organic, Tortilla, Blue Corn, Baked GUILTLESS GOURMET Chips, Organic, Tortilla, Blue Corn, Baked Item Name Tea, Herbal, Prepared QUAKER White Hominy Grits, Quick, Dry Eggs, Scrambled with Milk and Butter POPEYES Red Beans & Rice Drink, Apple Cider, Fermented Rice, White, Long Grain, Boiled Juice, Orange, Fresh Squeezed GUILTLESS GOURMET Chips, Organic, Tortilla, Blue Corn, Baked GUILTLESS GOURMET Chips, Organic, Tortilla, Blue Corn, Baked Omega-6(g) 0 0.05 0.06 0 0 1.37 Water(L) 0.24 0.02 0.05 0 0.21 0.05 0.16 0 0 0.73 Niacin(mg) 0 8.18 0.05 0 0.24 1.17 0.74 0 0 10.38 Vit C(mg) 0 0 0 0 2.16 0 93 0 0 95.16 Omega-3(g) 0 0.01 0.02 0 0 0.11 Alcohol(g) 0 0 0 0 12.56 0 0 0 0 12.56 Vit B6(mg) 0 0.46 0.08 0 0.07 0.07 0.07 0 0 0.76 Vit D (ug)(g) 0 0 1.1 0 0 0 0 0 0 1.1 Diet Fiber(g) 0 0.32 0.37 2 4 23.35 Thiamin(mg) 0.02 0.99 0.02 0 0.05 0.13 0.17 0 0 1.38 Vit B12(g) 0 0 0.46 0 0 0 0 0 0 0.46 Vit A (RAE)(g) 0 0 98.21 0 0 0 18.6 0 0 116.81 Sugar(g) 0 0.04 15.62 0 0 19.21 Ribo(mg) 0.01 0.56 0.23 0 0.04 0.01 0.06 0 0 0.91 Fol (DFE)(g) 2.37 440.55 21.96 0 0 76.63 55.8 0 0 597.31 Vit A (IU)(IU) 0 0 352.58 0 0 0 372 0 0 724.58

21

DA Plus 10 Page: 15

Oct 21, 2012 Bridgette Stokes, bstokes@cmc.edu Profile: Bridgette Stokes, 3 Day Average Item Name Tea, Herbal, Prepared QUAKER White Hominy Grits, Quick, Dry Eggs, Scrambled with Milk and Butter POPEYES Red Beans & Rice Drink, Apple Cider, Fermented Rice, White, Long Grain, Boiled Juice, Orange, Fresh Squeezed GUILTLESS GOURMET Chips, Organic, Tortilla, Blue Corn, Baked GUILTLESS GOURMET Chips, Organic, Tortilla, Blue Corn, Baked Item Name Tea, Herbal, Prepared QUAKER White Hominy Grits, Quick, Dry Eggs, Scrambled with Milk and Butter POPEYES Red Beans & Rice Drink, Apple Cider, Fermented Rice, White, Long Grain, Boiled Juice, Orange, Fresh Squeezed GUILTLESS GOURMET Chips, Organic, Tortilla, Blue Corn, Baked GUILTLESS GOURMET Chips, Organic, Tortilla, Blue Corn, Baked Alpha-T(mg) 0 0 0.7 0 0 0.03 0.07 0 0 0.81 Potas(mg) 21.31 248.34 80.52 0 285.6 27.65 372 0 0 1,035.42 Calcium(mg) 4.74 6.8 40.26 0 16.8 7.9 20.46 24 48 168.96 Zinc(mg) 0.09 1.56 0.63 0 0.07 0.39 0.09 0 0 2.85 Iron(mg) 0.19 5.99 0.8 0 0.89 0.95 0.37 0.6 1.2 10.98 Sodium(mg) 2.37 3.4 88.45 355 0 0.79 1.86 250 500 1,201.87 Magn(mg) 2.37 83.35 6.71 0 7.2 9.48 20.46 0 0 129.57

22

DA Plus 10 Page: 16

Oct 21, 2012 Bridgette Stokes, bstokes@cmc.edu Profile: Bridgette Stokes, 3 Day Average

Energy Balance for Oct 18, 2012, Oct 19, 2012, Oct 20, 2012
Date Oct 18, 2012 Oct 19, 2012 Oct 20, 2012 Total: kCal Consumed 686 1114 1484 3284 kCal Burned 1796 1796 1796 5388 Net kCal -1110 -682 -312 -2104

Daily Caloric Summary Recommended: Average Intake: Average Expenditure: Average Net Gain/Loss:

kCal 2015 1095 1796 -701

23

DA Plus 10 Page: 17

3. PERFECT PLAN ANALYSIS (PPA)

PERFECT PLAN ANALYSIS

DRI GOALS WB1 3-day Intake vs. Goal (%) Intake B A UL WB4 3-day Intake vs. Goal (%) D
Forgivable deficient Forgivable excessive

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

Overcame deficiency Overcame excess

NUTRIENT

Unit RDA/A I

Deficient <70% Excess >120%

Intake C

Intake E=(A-C)

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

2.7 2010.0 54.4 325.0 21.0 na 20.0 11.0 1.1

na na na na na na na na na na

1.29 1095.31 44.22 165.65 16.2

48% 54% 81% 51% 77% na

2.38 1735.01 97.89 209.15 31.29 na 12.50 11.13 1.40

88% 86% 180% 64% 149% na 63% 101% 127% 122% 185% 207% 167% 439% 119% 201% 127% 237% 47%

-1 -640 -54 -44 -15 na -5 -8 -1 -1 -1 -15 -2 -10 -163 -87 -18 -1506 -5 -1037 -9 -375 -2821 -4 -376

-40% -32% -99% -13% -72% na -25% -69% 20%

Kcals g g
g

MACRONUTRIENTS

g g g
g

7.54 3.53 0.23

38% 32% 21%

EFA: n-6 EFA: n-3

VITAMINS

Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D

Vitamin A (RAE)

mg mg mg mg mcg mcg mg mcg

mcg mcg mg mg mg mg mg mg

1.1 1.1 14.0 1.5 2.4 400.0 75.0 15.0 700.0 15.0 1200.0 8.0 320.0 4700.0 8.0 1300.0

na na 35 100 na 1000 2000 4000 300 1000 2000 45 350

0.09 0.83 14.11 1.00 0.75 313.33 63.95 0.66 154.30 1.74 161.89 8.67 145.08

82% 75% 101% 67% 31% 78% 85%

4% 22% 12%

1.34 2.03 28.98 2.51 10.53 476.76 151.10 19.00 1659.85 7.00 1199.24 17.86 520.43 4237.37 7.89 1731.32

-40% -110% -106% -100% -408% -41% -116% -123% -215% -35% -87% -115% -118% -60% -51% -29%

Vitamin E

MINERALS Calcium Iron

Magnesium

13% 108% 45% 30% 48% 104%

100% 223% 163% 90% 99%

133%

Potassium Zinc Sodium

na 1416.19 40 3.80 2300 1355.75

24 22

PERFECT PLAN ANALYSIS

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

NUTRIENT

[ [

Unit RDA/A Overcame DeficiencyUL Overcame excess I 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 WATER decrease intake to appropriate levels for balance. Calorie increase is automatic with the inake of most every nutrient, therefore correcting its Kcal imbalance was also simple. It isn't necessary to search for a specific food group to increase intake to appropriate levels for balance.

Intake

Intake

Protein
[ CHO Fiber [ Lipids Saturated EFA: n-6 EFA: n-3 [Vitamins Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vita A (RAE) Vitamin E
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 I was able to overcome all deficiencies in lipids by using olive oil, canola oil, nuts and fish I was able to overcome all deficiencies in lipids by using olive oil, canola oil, nuts and fish 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

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

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

[Minerals
Calcium

Iron Magnesium
Potassium Zinc

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

Sodium

Although intake levels are above range, they are well within UL levels. Far too many foods contain sodium, making it exceedingly difficult to control

25 23

3. PERFECT PLAN ANALYSIS (PPA) 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 .com http://www.healthaliciousness.com/ to search for the top 10 densest nutrient sources to include in my recipes. The foods I found provided dense nutrient 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 of fibrous 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

SUPER FOODS MEAL PLAN USAGE

1 2 3 4 5 6 7 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

acai berry

salmon

spinach

kellogs raisan bran

greek yogurt

pecans

pear

sweet potato

avocado

collard greens

oz

oz

oz

oz

oz

oz

oz

oz

oz

oz

DAY 1
5.0 1.0 5.0 6.0

DAY 2
8.0 6.0 2.0

1.0

DAY 3
6.0 2.0 1.0 2.0 5.0

Total Used

6.0

10.0

2.0

5.0

5.0

1.0

6.0

8.0

2.0

5.0

27 25

4. SUPER FOODS

SUPER FOODS NUTRITION PROFILE

1 2 3 4 5 6 7 8 9 10

List Super Food

acai berry

salmon

spinach

kellogs raisan bran

greek yogurt

pecans

pear

sweet potato

avocado

collard greens

Portion Size
QUANTITY

oz

oz

oz

oz

oz

oz

oz

oz

oz

oz

NUTRIENT

Unit L

Good
0.27

Excellent
7

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

na na

0.14
na

0.03
na

0.01
na na na

na na

na na

0.14
na

0.13
na

0.04
na

na na

Skip g g
g 54.43 32.5 2.1 0 0 0

MACRONUTRIENTS
0.55 17.01 1.1 na na 2.2 0.22 0.44 0.02 na na na na na

61.2
na na na na na

0.84 1.06 na
na na

4.68 18
na na na na na na na na na

1.95 2.95 0.94

na na

0.65 26.3 5.27

na na

3.42 35.23 5.61

na na

1.11 4.9
na na na

2.58 3.87 1.29

na na na na na na na na na

16.82
na na

Skip Skip g
g 1.1 0.11

EFA: n-6 EFA: n-3

Thiamin Riboflavin Niacin B6 B12

na 0.13 0.03 0.07 0.14 0.07

na

0.95 0.07 0.9 1.02 12.01 1.3 3.6

4.39 0.21 0.14 0.03 0.25 0.04

na

0.05
na

0.1 0.01 0.18 0.18

na na na

0.95 0.37 0.04 0.08 1.08 0.16

na

0.54 0.36 0.14 22.21 0.5 6.14

VITAMINS mg mg mg mg mcg
0.11 0.11 1.4 0.15 0.24 0.22 0.22 2.8 0.3 0.48 0.02 0.04 0.27 0.05
na

28 26

SUPER FOODS NUTRITION PROFILE

1 2 3 4 5 6 7 8 9 10

Folate Vitamin C Vitamin D

Vitamin A (RAE)

mcg mg mcg
mcg mg mg mg mg mg mg mg

40 7.5 1.5 70 15 120 0.8 32 470 0.8 Skip

80 15 3 140 1000 240 1.6 64 940 1.6

na

na

41.39 596.76 2.78

na na

na na na na na na na na na na

4.68 0.23
na

11.91 7.14
na

na

50.46 4.99
na

na na na

2.63
na na na

4.9 28.33 3.06 39.89 2.72 71.63 1.5 262.93

33.34
na

2.41 360.7 1.05 48.05 10.81 192.2 864.9

362.63 148.55 0.59 38.56 1.01 24.66

0.64 0.3 14.88 0.54 25.73 0.96

na

1.7 1364.6
na na na na

3.97 1.12 7.37 0.35 16.44

na na na na na

Vitamin E Calcium Iron

Magnesium

1.21 64.64 1.17 45.93 0.54 61.23

MINERALS
21.95 0.41
na na na

Potassium Zinc Sodium

1004.1 132.11

87.17 202.42 807.96 287.46 0.17 1.7

8.78

0.22 3.6 19.84 840.88

56.7

na 0.39 4.54 399.47

29 27

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 of good source of EFA: n-3

8. Sweet potatoes Used twice excellent source of vitamin C, carbohydrates, fiber, good source of thiamin, riboflavin 4. Acai berries Used once excellent source of B complex vitamins and vitamin K; good source of anti-oxidants 5. Collard greens Used once excellent source of vitamin A, K and folates good source of Vitamin C, iron and calcium 6. Greek yogurt Used once excellent source of calcium, potassium and protein good source of probiotics and protein 7. Pears Used once excellent source of potassium good source of vitamin K

8. Pecans Used once excellent source of thiamin and EFA: n6 and n3 good source of thiamin and manganese 9. Kelloggs raisin bran Used once excellent source of Niacin, B6, B12 and Folate good source of Riboflavin and vitamin D 10. avocado Used once excellent source of vitamin K and fiber good source of EFA: n3, monosaturated fat and folate

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

30

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 major growers 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. 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 fields in April through July. Sweet potatoes require a lot of water, about 2000 gallons per acre. Most farmers use drip 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 the growers 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. Morning Glory Sweet potato flower (perennial)

Nutrition Facts
Serving Size 1 Large Sweet Potato Amount per Serving Calories: 185 Total Fat: 0 Protein: 3 g Fiber: 5g sodium: 18 g Cholesterol: 0 Carbohydrates: 43 g Percentage of RDA Vitamin C: 73% Vitamin A: 785% Vitamin B6: 20% Calcium: 5% Potassium: 632% Folate: 10% Magnesium: 9% Iron: 4% Copper: 20% Niacin: 5%

Sources: University of California, Davis - http://anrcatalog.ucdavis.edu/pdf/7237.pdf

The 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
31

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

1/3 cup 1 tablespoon teaspoon teaspoon 2 cups 1/4 cup 2 1 tablespoon 1 teaspoon 1 cup

Sugar All purpose whole wheat flour Baking powder ground nutmeg cooked mashed sweet potatoes (2 medium) margarine egg whites, slightly beaten lemon juice vanilla extract 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.

32

6. My Plate

Dietary Reference Intakes (DRIs) 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 My Plate User friendly Breaks down into fewer groups Limited information Give tips and suggestions Indicates main food groups Names results

VS

DRI Goals - http://fnic.nal.usda.gov/dietary-guidanceDRI 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. Grains Vegetables Fruits Dairy Protein Foods
Goal* 7.0 oz. eq.

tips tips tips tips tips

Actual 3.7 oz. eq.

% Goal 52.6%

3.0 cup eq.

0.4 cup eq.

14%

2.0 cup eq.

1.1 cup eq.

55.7%

3.0 cup eq.

0.7 cup eq.

24.9%

6.0 oz. eq.

5.3 oz. eq.

89.1%

Empty Calories 290.0

172.6

59.5%

33

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 %

Energy

Kilocalories Protein Carbohydrate Fat, Total Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol Omega-6 Linoleic Omega-3 Linolenic Dietary Fiber, Total Sugar, Total Water Alcohol Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol Calcium Iron Magnesium Potassium Zinc Sodium

2010 kcal 54.43 g 225.0 - 325.0 g 44.0 - 77.0 g < 20 g * * * < 300 mg 11 g 1.1 g 21 g * 2.7 L * 1.1 mg 1.1 mg 14 mg 1.5 mg 2.4 g 400 g 75 mg 15 g 700 g 2333 IU 15 mg 1200 mg 8 mg 320 mg 4700 mg 8 mg 1300 mg

1,295.76 kcal 67.81 g 152.89 g 47.88 g 15.36 g 16.45 g 8.79 g 0.43 g 196.98 mg 7.35 g 0.57 g 17.78 g 56.27 g 1.8 L 0g 0.7 mg 1.12 mg 16.71 mg 1.38 mg 3.39 g 218.56 g 66.97 mg 7.09 g 681.11 g 11,518.38 IU 3.37 mg 461.23 mg 7.92 mg 230.29 mg 2,033.78 mg 8.81 mg 1,228.47 mg

64% 125%

Fat

77%

Essential Fatty Acids Carbohydrates Other Vitamins

66% 67% 52% 85%

67%

63% 102% 119% 92% 141% 55% 89% 47% 97% 494% 22% 38% 99% 72% 43% 110% 94%

Minerals

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.

34

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 of each 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 Solvent water dissolves many nutrients in the body and enhances their transportation through the blood. It is a Cleansing Agent water attracts nitrogen and other bodily wastes and disposes of them through the excretion 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 the amniotic 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 Coolant water cools the body through the evaporation/production of perspiration on the skin produced by 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 my pure 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 to fill 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

35

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 bran Apples 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 full 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 quickly through 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 You http://www.nlm.nih.gov/medlineplus/dietaryfiber.html WebMD http://www.webmd.com/diet/fiber-health-benefits-11/insoluble-soluble-fiber
36

9. MY WELLNESS LIFE 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 long life. 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 elevator during 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

Bibliography
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)

Online Sources
1. Centers for Disease Control and Prevention http://www.cdc.gov/healthyweight/ 2. Health.gov Improve health. Learn how. http://www.Health.gov/dietaryguidelines 3. 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.gov 5. The National Wellness Institute: leading health and wellness promotion since 1977. www.nationalwellness.org 6. Office of Dietary Supplements: National Institutes of Health http://ods.od.nih.gov 7. 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-fiber 10. Wellness.com - Your guide to the best of health and wellness, www.wellness.com 11. Wellness Letter | The Newsletter of Nutrition, Fitness, and Self-Care, www.wellnessletter.com

38