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Squire Ellis Nutrition 210 Professor Betty Crocker Fall 2012

Table of Contents
Part 1: Defiencies & Excess Part2: Quality Levels Chart Part 3: A Perfect 3 Day, 3 Day Analysis A Perfect Day Defiencincies & Excess Meal Plan Modification Part 4: Perfect Plan Analysis Chart Perfect Plan Discussion Part 5 : Super Foods 2.0 Super Foods Usage Chart Super Foods Usage Discussion Part 6: My Plate Part 7: Water Part 8: Closing Part 9: Bibliography

Part 1 :Looking Back


Deficiencies & Excess from Dietary Analysis 1 1. Deficiencies Water Half of the world's hospital beds are filled with people suffering from a water related disease? In developing countries, about 80% of illnesses are linked to poor water and sanitation conditions. 1 out of every 5 deaths under the age of 5 worldwide is due to a water-related disease. Clean and safe water is essential to healthy living. Roughly 70 percent of an adults body is made up of water. At birth, water accounts for approximately 80 percent of an infants body weight. A healthy person can drink about three gallons (48 cups) of water per day. Drinking too much water too quickly can lead to water intoxication. Water intoxication occurs when water dilutes the sodium level in the bloodstream and causes an imbalance of water in the brain. Water intoxication is most likely to occur during periods of intense athletic performance. Soft drinks, coffee, and tea, while made up almost entirely of water, also contain caffeine. Caffeine can act as a mild diuretic, preventing water from traveling to, by the time a person feels thirsty, his or her body has lost over 1 percent of its total water amount. Food sources: water tea fruit juice

Vitamin C: Vitamin C is the most well-known nutrient in the world, but unless you know these interesting facts about Vitamin C, you may not know all that it can do for you and how to take it effectively. Vitamin C - more formally known as ascorbic acid, Fortunately, Vitamin C is relatively abundant and can be found in Several types of meat also contain small amounts of Vitamin C, most notably liver and oysters, and it can be found in different types of milk, including human breast milk.

Food Sources: Oranges Limes Lemons Grape Fruit

Potassium:

Potassium is essential for the proper functioning of our body. It helps the nerves and muscles do their job, to maintain the proper acid-base balance, and can lower blood pressure. Because it is an electrolyte, it helps conduct electricity in the body, as does sodium, calcium, chloride, and magnesium. Because it helps all muscles smoothly contract, it plays a vital role in the proper functioning of the heart. Some things would be muscle weakness, fatigue problems, irritability, and confusion. You may need more potassium also if you regularly engage in intense exercise. Things that can cause potassium deficiency include: malnutrition, excessive sweating, vomiting, diarrhea, using diuretics especially loop diuretics, and malabsorption conditions, like Crohns disease.

Food Sources: crimini mushrooms spinach

2. Excess
Protein: Protein is the second most abundant substance in your body, next to water. The USDAs My Plate recommends filling 1/4 Of your plate with protein rich foods, for healthy men and women 19-30 years old, the protein recommendation is 8 grams. Excessive Protein consumption has also been linked to cause or worsen osteoporosis. Eating a quantity of protein that is more than 30 per cent of your total daily caloric intake is no good one of the biggest problems with eating too much protein is that it can create kidney problems. Excessive intakes of protein causes a buildup of ketones which your kidneys then have to work hard to get rid of, often causing dehydration, in the least. Food Sources: Eggs Milk Pork

Omega 6:

Some medical research suggests that excessive levels of certain n6 fatty acids, relative to certain, may increase the probability of a number of diseases. A type of polyunsaturated fatty acid, omega-6 fatty acids occur naturally in several foods and perform several functions once ingested, such as helping with hair and skin growth.

Omega 3:
It is important to point out that while omega 3 oils provide many health benefits they are contingent on the quality of the food or supplements in which they are contained. In relation to supplements such as fish oil purity and potency are the key elements. The purity issue is perhaps the most important due to the high mercury levels (as well as other toxins) found in many fish. Another important point about omega 3 oils is they are water soluble, which means they cannot be stored by the body.

Thiamin
Thiamin, also called vitamin B1, is used in many different body functions and deficiencies may have far reaching effects on the body, yet very little of this vitamin is stored in the body, and depletion of this vitamin can happen within 14 days.

Riboflavin
Riboflavin's main function is to help your body's cells break down food for energy but there is a lot more to it than this.

B 12:
Involved in the metabolism of every cell, vitamin B12 primarily functions as a regulator for normal brain and nervous system function as well as in the formation of blood .

Folate:
Folate is a water-soluble B vitamin that occurs naturally in food. Folate helps produce and maintain new cells, therefore its importance during infancy and pregnancy. Folate deficient women who

become pregnant are at greater risk of giving birth to low birth weight, premature, and/or infants with neural tube defects.

Vitamin D:
It does so by helping the body absorb calcium (one of bone's main building blocks) from food and supplements. Vitamin D is important to the body in many other ways as well. Muscles need it to move, for example, nerves need it to carry messages between the brain and everybody part, and the immune system needs vitamin D to fight off invading bacteria and viruses.

Part 2: Quality Levels


DRI QUANTIFIED NUTRIENT Unit DRI GOALS EXCELLENT SOURCE RDA/AI 10-19% 20% (COLUMN=10%) (COLUMN=20%) A B=A*.1 C=A*.2 3.7 0.37 0.74 5629 562.9 1125.8 MACRONUTRIENTS 63.5 6.35 12.7 630 63 126 38 3.8 7.6 n/a SKIP 56 SKIP 17 1.7 3.4 1.6 0.16 0.32 VITAMINS 1.2 0.12 0.24 1.3 0.13 0.26 GOOD SOURCE

Water Kcals PROTEIN CHO Fiber LIPIDS Saturated EFA: n-6 EFA: n-3 Thiamin Riboflavin

L Kcal g g g g g g g mg mg

Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A (RAE) Vitamin E Calcium Iron Magnesium Potassium Zinc Sodium

mg mg mcg mcg mg mcg mcg mcg mg mg mg mg mg mg

16 1.3 2.4 400 90 15 900 15

1.6 0.13 0.24 40 9 1.5 90 1.5

3.2 0.26 0.48 80 18 3 180 3 200 1.6 80 940 2.2 SKIP

MINERALS 1000 100 8 0.8 400 40 4700 470 11 1.1 0

Part 3: A Perfect Day


Energy
Kilocalories 5629 kcal Protein 63.5 g Daily requirement based on grams per kilogram of body weight Carbohydrate 630.0 - 910.0 g Fat, Total 124.0 - 217.0 g No recommendation

Fat
Saturated Fat < 56 g Less than 10% of calories Monounsaturated Fat * No recommendation Polyunsaturated Fat * No recommendation Trans Fatty Acid * No recommendation Cholesterol < 300 mg Less than 300mg recommended

Essential Fatty Acids


Omega-6 Linoleic 17 g Omega-3 Linolenic 1.6 g

Carbohydrates
Dietary Fiber, Total 38 g Water 3.7 L

Alcohol * No recommendation

Vitamins
Thiamin 1.2 mg Riboflavin 1.3 mg Niacin 16 mg Vitamin B6 1.3 mg Vitamin B12 2.4 g Folate (DFE) 400 g Vitamin C 90 mg Vitamin D (ug) 15 g DRI Adequate Intake Vitamin A (RAE) 900 g Vitamin A (IU) 3000 IU Alpha-Tocopherol 15 mg

Minerals
Calcium 1000 mg DRI Adequate Intake Iron 8 mg Magnesium 400 mg Potassium 4700 mg DRI Adequate Intake Zinc 11 mg Sodium 1500 mg DRI Adequate Intake

FORGIVABLES Saturated Fats Deficiencies


Saturated fat is a fat which is usually solid at room temperature and is fairly stable. These fats have negative health effects. Saturated fats should account for no more than 9% of an adults daily caloric intake. This equates to no more than 20g of saturated fat for a person consuming 2000 calories per day. A diet high in saturated fat has also been attributed to an increased risk for hardening of the arteries and coronary heart disease. Saturated fats are used to help build LDL cholesterol, also known as bad cholesterol. For this reason, too much saturated fat in the diet can cause the levels of LDL cholesterol to increase. Food Sources Milk Cheese Ice Cream

2. Excess Protein Thiamin Riboflavin Niacin

Vitamin B6 Vitamin B12 Folate Vitamin C Calcium Magnesium Sodium

Meal Plan Modification Discussion


On my Dietary Analysis 1, my cholesterol was through the roof; I was not choosing the right foods to eat and was definitely not planning out my diet plan. It looked as if I did not care what I consumed; my cholesterol was 162% which means I drank too much milk and consumed too much junk food and dairy. By lowering my dairy intake and hardly touching any junk food such as French fries and pizza dropped my cholesterol by almost 75% it is now at 110% instead of 162%. My saturated fat was also high but in range but having saturated fat levels that high on a consistent basis will lead to health problems. I dropped my saturated fat level by 55% it was at 108% and dropped to 53% a significant difference. I stopped eating foods with sugar and fats in them to ensure that I drop this negative aspect that was previously in my diet.

PERFECT PLAN ANALYSIS


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

NUTRIENT

Unit

RDA/AI

UL

Water Kcals PROTEIN CHO Fiber LIPIDS


Saturated

3.7 5629 63.5 630 38 0 56 17 1.6

0 0 0 0 0 0 0 0 0

3.41 5028 153.98 486.94 32.31 0 60.36 23.19 2.03

92 89 242 162 85 0 108 136 127

WB4 3-day Intake vs. Intake Goal (%) C D Forgivable deficient Forgivable excessive 4.07 110 4564.7 211.8 330.09 63.06 0 29.48 50.74 2.88 81 334 110 166 0 53 298 180

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


Overcame deficiency Overcame excess

-0.66 463.3 -57.82 156.85 -30.75 0 30.88 -27.55 -0.85 -2.71 0.31 -44.91 -4.04 -3.42 -795.51 -54.61 3.67 -563.59 -51.48 401.07 -4.13 410.2 5294.5 16.32 0

-18 8 -92 52 -81 0 55 -162 -53

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 Vitamin E Calcium Iron
Magnesium
(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 0 1000 8 #REF! #REF! #REF! 0 0 35 100 0 1000 2000 50 3000 1000 2500 45 350 0 40 0 2.48 4.59 24.66 1.94 6.81 706.25 381.35 6.35 554.11 8.2 2266.39 29.33 410.2 5294.5 16.32 0 207 353 154 149 284 177 424 42 62 55 227 367 103 113 148 0 5.19 4.28 69.57 5.98 10.23 1501.76 435.96 2.68 1117.7 59.68 1865.32 33.46 433 329 435 460 426 375 484 18 124 398 187 418 -226 24 -281 -311 -142 -198 -60 24 -62 -343 40 -51 103 113 148 0

MINERALS

Potassium Zinc Sodium

DISCUSSION Water: I stayed within range when it came to drinking water; I always understood the importance
of keeping your body replenished. I drink water with almost every meal except a snack.

Omega 6: I over consumed fatty based foods that would fit perfectly in the omega 6 column. I also
cut back on them dramatically by not eating chips, crackers, and other fatty acid containing meals.

Omega 3: I stayed within my range according to my diet analysis 1. It is weird that consumed
enough of these in my diet but had a lot junk food in my daily diet.

Vitamin D: I maintained high in vitamin d due to where I live in the world and as well as being a
heavy milk drinker which carries tons of calcium and vitamin d I also started becoming more fond of fish lately and I think thats why theres another boost for me in my vitamin d consumption.

PART 5: SUPER FOODS 2.0

SUPER FOODS NUTRITION PROFILE


1 2 3 4 5 6 7 8 9 10

List Super Food Portion Size


NUTRIENT Unit L
QUANTITY
Good
0.37

G rap es

Ap p les

T una S an d wh ich

Y og u rt

O ran g e

S u n f lower seed s

S trawb errie s

S weet P otatoes

W aterm elon

S alad

2 Cu p s

2 Cu p s

2 Item s

2 Cu p s

2 Cu p s

1 Cu p

2 Cu p s

1 Cu p

1 Cu p

3 S ervin g s

Excellen t
0.74

Water Kcals PROTEIN CHO Fiber LIPIDS


Saturated

0.49 416.76

0.24 283.92 1.42 0 13.1 0 0 0.15 0.23 0.05 0.09 0.14 0.5 0.23 0 16.38 25.12 0 16.38 32.76 0.65 27.3 584.22 0.22 5.46

0.21 577.82 38.18 43.42 3.67 0 2.48 6.01 0.76 0.54 0.46 20.02 0.54 3.51 203.74 2.67 0 46.76

0.54 771.75 35.72 44.1 0 0 6.68 0.21 0.09 0.3 1.46 0.77 0.33 3.82 73.5 5.15 0 0 1242.2 0.51 117.6 1587.6 6.03 477.75

0.34 184.71 3.69 0 9.43 0 0.06 0.07 0.03 0.34 0.16 1.11 0.24 0 117.9 209.08 0 43.23 157.2 0.39 39.3 711.33 0.28 0

0 420.48 14.96 0 6.19 0 3.21 16.6 0.04 1.07 0.26 6 0.97 0 163.44 1.01 0 2.16 56.16 3.78 234 464.4 3.6 6.48

0.92 322.56 6.75 0 20.16 0 0 0.91 0.66 0.24 0.22 3.89 0.47 0 241.92 592.7 0 10.08 161.28 4.13 131.04 1542.2 1.41 10.08

0 180 4.02 0 6.6 0 0.07 0.12 0.01 0.21 0.21 2.97 0.57 0 12 39.2 0 1922 76 1.38 54 950 0.64 72

0.66 216.6 4.4 0 2.89 0 0.12 0.36 0 0.24 0.15 1.29 0.32 0 21.66 58.48 0 202.16

0.64 108.04 5.6 0 8.78 0 0.17 0.46 0.16 0.27 0.18 2.45 0.47 0 249.84 48.62 0 465.92

Skip g g
g 6.35 63 3.8 0 0 0

MACRONUTRIENTS
4.35 0 5.44

Skip Skip g
g 1.7 0.16 3.4 0.32 0.22 0.07

0.33

EFA: n-6 EFA: n-3


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

VITAMINS mg mg mg mg mcg mcg mg mcg


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 0.42 0.42 1.14 0.52 0 12.08 19.33 0 18.12 60.4 2.17 42.28 1153.6 0.42 12.08

MINERALS
190.38 6.11 63.46 484.3 1.84 1566.5

Potassium Zinc Sodium

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

G rap es

Ap p les

T una S an d wh ich

Y og u rt

O ran g e

S u n f lower seed s

S trawb erries

S weet P otatoes

W aterm elon

M an g o

2 Cu p s

2 Cu p s

2 Item s

2 Cu p s

2 Cu p s

1 Cu p

1 Cu p

1 Cu p

1 Cu p

1 Cu p

DAY 1
2.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.0 0.0 0.0 1.0 0.0 0.0

DAY 2
0.0 0.0 0.0

0.0 2.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0 1.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 2.0 0.0 0.0 0.0

0.0 0.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0 1.0 0.0 0.0

0.0 0.0 0.0 0.0 1.0 0.0 0.0

0.0 0.0 0.0 0.0 1.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0

DAY 3
2.0 0.0 0.0 0.0 0.0

Total Used

4.0

2.0

2.0

2.0

1.0

1.0

1.0

1.0

1.0

2.0

Super Food Usage: California Grapes:


I ate grapes almost every day and they are a great source of water, Vitamin c, k, d, & e. which gives me a balanced and nutritious diet, they are very tasty and are ingredients to lots of other things such as wine, jam, sauces, and juices this is a well-rounded food.

Apples: Apples are rich in antioxidant phyto-nutrientsflavonoidsand polyphenolics.The total


measured anti-oxidant strength(ORAC value) of 100 g apple fruit is 5900 TE. Some of the important flavonoids in apples are quercetin, epicatechin, and procyanidin B2. Additionally, they are also good in tartaric acid that gives tart flavor to them. Altogether, these compounds help the body protect from deleterious effects of free radicals. Apple fruit contains good quantities of vitamin-Cand beta-carotene.Vitamin C is a powerful natural antioxidant. Consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the body. Further, apple fruit is a good source of B-complex vitamins such as riboflavin, thiamin, and pyridoxine (vitamin B-6). Together these vitamins help as co-factors for enzymes in metabolism as well as in various synthetic functions inside the body.

Watermelon: Watermelon is an excellent source of Vitamin-A,which is a powerful natural


anti-oxidant. 100 g fresh fruit provides 569 mg or 19% of daily-required levels of this vitamin. It is essential for vision and immunity. Vitamin-A is also required for maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in vitamin-A is known to protect from lung and oral cavity cancers. It is also rich in anti-oxidant flavonoids likelycopen, zeaxanthin and cryptoxanthin.These antioxidants are found to be protective against colon, prostate, breast, endometrial, lung, and pancreatic cancers. Phyto-chemicals present in watermelon like Lycopene (4532 mcg/100 g) and carotenoids have the ability to help protect cells and other structures in the body from oxygen free radicals. Studies have also shown that lycopene protects skin damage from UV rays and from prostate cancer. Watermelon fruit is a good source of potassium; Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure; thus offers protection against stroke and coronary heart diseases. It also contains good amount of vitamin-B6 (pyridoxine), thiamin (vitamin B-1), vitamin-C,and manganese. Consumption of foods rich in vitamin-C helps body develop resistance against infectious agents and scavenge harmful oxygen free radicals. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase.

Strawberries:

Strawberry is low in calories (32 kcal/100g) and fats but rich source of health promoting phyto-nutrients, minerals and vitamins that are essential for optimum health. Strawberries have significantly high amounts of phenolic flavonoid phyto-chemicals calledanthocyaninsand ellagic acid. Scientific studies show that consumption of straw berries may have potential health benefits against cancer, aging, inflammation and neurological diseases. Srtawberry has an ORAC value (oxygen radical absorbance capacity, a measure of anti-oxidant strength) of about 3577mol TE per 100 grams. Fresh berries are an excellent source of vitamin-C(100 g provide 58.8 mg or about 98% of RDI), which is also a powerful natural antioxidant. Consumption of fruits rich in vitamin C helps the body develop resistance against infectious agents, counter inflammation and scavenge harmful free radicals. The fruit is rich in B-complex group of vitamins. It contains very good amounts of vitamin B-6, niacin, riboflavin, pantothenic acid and folic acid. These vitamins are acting as co-factors help the body metabolize carbohydrate, proteins and fats.

Orange: Nutrients in oranges are plentiful and diverse. The fruit is low in calories, contains
no saturated fats or cholesterol, but is rich in dietary fiber, pectin,which is very effective in persons with excess body weight. Pectin, by its action as a bulk laxative, helps to protect the mucous membrane of the colon by decreasing its exposure time to toxic substances as well as by binding to cancer-causing chemicals in the colon. Pectin has also been shown to reduce blood cholesterol levels by decreasing its re-absorption in the colon by binding to bile acidsin the colon. Oranges, like other citrus fruits, is an excellent source of vitamin C (provides 53.2 mg per 100 g, about 90% of DRI); Vitamin C is a powerful natural antioxidant. Consumption of foods rich in

vitamin C helps the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the blood. Orange fruit contains a variety of phytochemicals. Hesperetinand Narigeninare flavonoids found in citrus fruits. Naringenin is found to have a bio-active effect on human health as antioxidant, free radical scavenger, anti-inflammatory, and immune system modulator. This substance has also been shown to reduce oxidant injury to DNA in vitro studies. Total antioxidant strength (ORAC) of oranges (navel variety) is 1819 mol TE/100 g. Oranges also contain very good levels of vitamin A, and other flavonoid antioxidants such as alpha and beta-carotenes, beta-cryptoxanthin,zea-xanthinand lutein. These compounds are known to have antioxidant properties. Vitamin A is also required for maintaining healthy mucus membranes and skin and is essential for vision. Consumption of natural fruits rich in flavonoids helps the body to protect from lung and oral cavity cancers. It is also a very good source of B-complex vitamins such as thiamin, pyridoxine, and folates. These vitamins are essential in the sense that body requires them from external sources to replenish.

Yogurt: Yogurt can boost immunity Researchers who studied 68 people who ate two cups of liveculture yogurt daily for three months found that these persons produced higher levels of immunity boosting interferon. The bacterial cultures in yogurt have also been shown to stimulate infectionfighting white cells in the bloodstream. Some studies have shown yogurt cultures to contain a factor that has anti-tumor effects in experimental animals.

Tuna Sandwich: Albacore white tuna is a fatty coldwater fish high in protein, protective omega 3
fatty acids and heart-healthy oils. Three oz. of canned white tuna packed in oil contains 158 calories, 22 g of protein and 6 g of fat. For a healthier sandwich, substitute white bread for whole grain bread for fewer calories and added fiber. Choose romaine lettuce instead of iceberg for added vitamins and minerals. Use reduced calorie mayonnaise, or mix a small amount of mayonnaise with olive oil, garlic and lemon for a healthful, gourmet alternative.

Mangos: Mango fruit is rich in pre-biotic dietary fiber, vitamins, minerals, and poly-phenolic
flavonoid antioxidant compounds. According to new research study, mango fruit has been found to protect against colon, breast, leukemia and prostate cancers. Several trial studies suggest that polyphenolic antioxidantcompounds in mango are known to offer protection against breast and colon cancers. Mango fruit is an excellent source of Vitamin-Aand flavonoids like beta-carotene, alphacarotene, and beta-cryptoxanthin. 100 g of fresh fruit provides 765 mg or 25% of recommended daily levels of vitamin A. Together; these compounds are known to have antioxidant properties and are essential for vision. Vitamin A is also required for maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in carotenes is known to protect the body from lung and oral cavity cancers. Fresh mango is a good source of potassium. 100 g fruit provides 156 mg of potassium while just 2 mg of sodium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. It is also a very good source of vitamin-B6 (pyridoxine), vitamin-C and vitamin-E. Consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals. Vitamin B-6 or pyridoxine is required for GABA hormone production within the brain. It also controls homocystiene levels within the blood, which may otherwise be harmful to blood vessels resulting in CAD and stroke. Further, it composes moderate amounts of copper. Copper is a co-factor for many vital enzymes, including cytochrome c-oxidase and superoxide dismutase(other minerals function as co-factors for this enzyme are manganese and zinc). Copper is also required for the production of red blood cells.

Sweet Potatoes: Sweet potato is one of the average calorie starch foods (provide just 90
calories/100 g vs. 70 calories/100 g of potato). The tuber, however, contains no saturated fats or cholesterol and is rich source of dietary fiber, anti-oxidants, vitamins, and minerals.

Its calorie content mainly comes from starch, a complex carbohydrate. Sweet potato has higher amylose to the amylopectin ratio than potato. Amylose raises the blood sugar levels slowlyon comparison to simple sugars and therefore, recommended as a healthy food supplement even in diabetes. The tuber is an excellent source of flavonoid phenolic compoundssuch and vitamin A (100 g tuber provides 14187 IU of vitamin A and 8509 g of -carotene). The value is one of the highest among the root-vegetables categories. These compounds are powerful natural antioxidants. Vitamin A is also required by the body to maintain integrity of healthy mucus membranes and skin. It is a vital nutrient for acuity of vision. Consumption of natural vegetables and fruits rich in flavonoids helps to protect from lung and oral cavity cancers. The total antioxidant strength of raw sweet potato measured in terms of oxygen radical absorbance capacity (ORAC) is 902mol TE/100 g. The tubers are packed with many essential vitamins such as pantothenic acid(vitamin B-5), pyridoxine(vitamin B-6), and thiamin (vitamin B-1), niacin, and riboflavin. These vitamins are essential in the sense that body requires them from external sources to replenish. These vitamins function as co-factors for various enzymes during metabolism. Sweet potato provides a good amount of vital minerals such as iron, calcium, magnesium, manganese, and potassium that are very essential for enzyme, protein, and carbohydrate metabolism.

Sun Flower Seeds:

Delicious, nutty, and crunchy sunflower seeds are widely considered healthful foods. They are high in energy, 100 g seeds consist of 584 calories. Nonetheless, they are incredible sources of health benefiting nutrients, minerals, antioxidants and vitamins. Much of their calories come from fatty acids. The seeds are especially rich in poly-unsaturated fatty acid linoleic acid, which comprise more 50% fatty acids in them. They are also good in mono-unsaturated oleic acidthat helps lower LDLor "bad cholesterol" and increases HDL or "good-cholesterol" in the blood. Research studies suggest that Mediterranean diet which is rich in monounsaturated fats help to prevent coronary artery disease and stroke by favoring healthy lipid profile. Like other nuts, they are also a very good source of proteins with fine quality amino acids such as tryptophan that are essential for growth, especially in children. Just 100 g of seeds provide about 21 g of protein (37% of daily-recommended values).

In addition, the sunflower seeds contain health benefiting poly-phenol compounds such as chlorogenic acid, quinic acid, and caffeic acids.These are natural anti-oxidants, which help remove harmful oxidant molecules from the body. Further, chlorogenic acid helps reduce blood sugar levels by limiting glycogen breakdown in the liver. Further, the seeds are indeed a very rich source of vitamin E; contain about 35.17 g per100 g (about 234% of RDA). Vitamin E is a powerful lipid soluble antioxidant, required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen-free radicals. Sunflower kernels among is one of the finest sources of B-complex group of vitamins. They are very good sources of B-complex vitamins such as niacin, folic acid, thiamin (vitamin B1), pyridoxine (vitamin B6), pantothenic acid, and riboflavin. Sunflowers are incredible sources of folic acid. 100 g of kernels contains 227g of folic acid,which is about 37% of recommended daily intake. Folic acid is essential for DNA synthesis. When given to an expectant mother during the peri-conception period, it may prevent neural tube defects in the baby. Niacin and pyridoxine are other B-complex vitamins found abundantly in sunflower seeds. About 8.35 mg or 52% of daily-required levels of niacin is provided by just 100 g of seeds. Niacin helps reduce LDL-cholesterol levels in the blood. In addition, it enhances GABA activity inside the brain, which in turn helps reduce anxiety and neurosis. The seeds are incredibly rich sources of many essential minerals. Calcium, iron, manganese, zinc, magnesium, selenium, and copper are especially concentrated in sunflower. Many of these minerals have a vital role in bone mineralization, red blood cell production, enzyme synthesis, hormone production, as well as regulation of cardiac and skeletal muscle activities.

Part 6: My Plate MyPlate Analysis for Nov 03, 2012, Nov 04, 2012, Nov 05, 2012 Goal* Actual % Goal Grains 10.0 oz. eq. tips 12.4 oz. eq. 123.6% Vegetables 4.0 cup eq. tips 5.8 cup eq. 145.2% Fruits 2.5 cup eq. tips 9.8 cup eq. 393.3% Dairy 3.0 cup eq. tips 3 cup eq. 99.2% Protein Foods 7.0 oz. eq. tips 24.9 oz. eq. 355.1% Empty Calories 648.0 774.3 119.5% Based on 3200 Calorie Pattern.

GRAINS:
I believe that the analysis given is pretty close if not exact to my Dri goals I have always kept grains in my diet even when I wasnt trying to. I think I just grew up eating these special foods that are good for me, and just got the benefit of the doubt.

VEGETABLES:
Vegetables are very important to have in your diet they keep you healthy and prevent diseases from happening. They hold lots of vitamins and minerals essential for our bodies daily growth and development.

FRUITS: Fruits are like natures good source of candy, they are sweet and tasty but as well as
nutritious and beneficial. I consume these all the time when I ever there is fruit available I go for it its so good, and I am so glad something that is so healthy is already for you to eat as soon as you get home and taste so good.

DAIRY: I got to say first of all I love milk it is a great source of calcium protein and vitamin d. I love
how healthy dairy is not being limited to certain foods in its group, such as cheese, yogurt, milk, margarine, & etc..

PROTEIN FOODS: I love eating steak and chicken so keeping up with this part of the diet was no
sweat. I consume these meals on a daily basis I love it every thing about protein is easy to find easy to cook and my favorite easy to eat. I will never have to worry about being defient in this category so im glad to say I am a carnivore.

EMPTY CALORIES: My empty calorie intake was a little high but I managed to bring it down significantly
and I feel a lot better filling those with great healthy foods.

Healthy Meal Planner

Part 9 Closing:
I have learned about how they I eat and the way it affects me. I have come see how to eat certain foods in moderation and not over due them. Also I have learned if you dont eat enough the foods that are important in your diet you can suffer from difiencicies and other sorts of illness. All the projects I have done have brought me up with speed on how unhealthy our nation is and how un conscious we are about the way we eat and spend our time doing nothing. My main focus is to start a health plan so I can get on the right track and plan a longer and healthier life. I will tell you this I will from now on tremendously cut down the soda I drink the chips I eat and skip a few desserts here and there because I know it wont hurt.

Bibliography:
Controversies (2011). Sizer and Whitney. Wadsworth, Cengage Learning.Nutrition Concept

www.livestrong.com/article/269625-importance-of-nutrition-labels/

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