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Table of Contents

Part 1. Quality levels3 Part 2. My Nutrition Profile: DRI Chart..4 Deficiencies & Excesses.....5-10 Part 3. The Perfect Plan Analysis....11 Discussion: Conquered Deficiencies and Excesses....12-16 Part 4. Super Food Usage Chart..17 Super Food Nutrient Profile Chart.18 A Closer Look at the Super Foods.......................................................19-24 Part 5. From Farm to Table: Fuji Apples!...................................25-26 Part 6. My Plate.27-29 Part 7. Water ......30-31 Part 8. Fiber.32 Part 9. My Wellness Life33 Wellness Strategies Chart..34 Bibliography..35

Part1 Quality Levels

DRI QUANTIFIED
DRI GOALS NUTRIENT Unit RDA/AI A
2.3 2044

GOOD SOURCE 10-19% (COLUMN=10%) B=A*.1

0.23 204.4

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

0.46 408.8

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 Vitamin E Calcium Iron
Magnesium
(RAE)

L Kcal

MACRONUTRIENTS
g g
g g g

80.97 325
26 77 20

8.097 32.5 2.6 SKIP SKIP 1.1 0.11

16.194 65 5.2

g
g

11
1.1

2.2 0.22

VITAMINS mg mg mg mg
mcg mcg

mg
mcg mcg mg mg mg mg mg mg
mg

1 1 14 1.2 2.4 400 65 15

700 15

0.1 0.1 1.4 0.12 0.24 40 6.5 1.5 70 1.5

0.2 0.2 2.8 0.24 0.48 80 13 3 140 3

MINERALS
1300 15 360 4700 9 1500
130 1.5 36 470 0.9 SKIP 260 3 72 940 1.8

Potassium Zinc Sodium

Part2. My Nutrition Profile: Nutrient Deficiencies and Excesses: Dietary Analysis 1 DRI GOALS vs. 3-DAY DIET RECORD
DRI GOALS WB1 3-day Analysis Intake vs. Goal (%)
Deficient <80% Excess >120%

NUTRIENT

UNIT

RDA/AI

UL

Intake

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

2.3 2044 80.97 325 52 77 20 11 1.1

none none none none none none none 12 3

1.04
1845 72 254 9 62 22 5.8 0.4

45

Kcals g g
g

90 89 78 35 80 80 53 37

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
1 1 14 1.2 2.4 400 65 15 700 15 1.1 1.1 30 80 2.4 800 1800 50 2800 800 2500 45 350 n/a 34 2300 0.88 0.96 12.9 0.68 2.5 317 48.5 3 304 3 768 10 121 827 5 3442 88 96 92 56 102 79 75 20 43 20 59 65 34 18 57 229

mg
mcg mcg mg mg mg mg mg mg mg

MINERALS
1300 15 360 4700 9 1500

Potassium Zinc Sodium

Deficiencies:
Water: The human body consists of 60% water. The amount of water in the body indicates that water is essential to human life. Water holds many functions in the body such as maintaining body temperature, lubricating joints, flushing waste, delivering essential nutrients and oxygen cells, and also providing protection for body organs. When not enough water is consumed on a regular basis, the body does not function as it should; the blood flow is lowered as well as blood pressure. One may suffer from headaches, constipation, tiredness, and thirst as mild symptoms of water deficiencies. Severe cases of dehydration often lead to kidney failure, heart strokes, and ultimately DEATH. Protein: Proteins have multiple functions in the body, including the formation of hair, collagen, antibodies, and enzymes. Antibodies protect the body against illnesses and enzymes make rapid chemical reactions possible within it. Proteins also assist in transporting different things throughout the body. Hemoglobin for example, carries oxygen via blood. Proteins are also known for being hormones within body, these hormones include insulin a hormone that regulates the sugar levels found in blood. Without protein, the body is weakened due to the lack of antibodies, muscle mass decline, hair is often lost, and it lacks energy. Severe cases of protein deficiencies can be observed in many developing countries in the form of kwashiorkor. Protein can be found in red meat, legumes, and salmon
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It is found in soup, tea, and water.

 Fiber There are two different types of fiber, soluble fiber and insoluble fiber. Soluble foods are known to lower the bad cholesterol (LDL) by binding to them through bile acid. This helps to prevent problems with the bad cholesterol (LDL) build up that could later stimulate a heart disease. Insoluble fiber keeps you fuller longer and helps to aid in digestion; it provides a bulk to the stool movement. Lack of fiber in the diet most commonly leads to constipation. Without fiber the elimination process can be quite painful, removal only takes place a few times a week and it is very hard. Fiber deficiencies can also increase ones chance of contracting heart diseases, and of gaining weight. Omega 6 Omega 6 is not naturally found in the human body and therefore needs to be provided to the body within ones diet. Omega 6 promotes brain development as well as aid in healthy hair and skin growth. It also helps to maintain a healthy heart through possibly lowering high cholesterol. When the body lacks omega 6, the eyes are dry, skin becomes more irritable, bone density is lost, and LDL levels increase. Severe deficiencies can cause grave harm to the body; these include kidney problems, brain malfunction, and stunt growth. Omega 3 Omega 3 is also a fatty acid that cannot be produced by the human body. It is necessary for brain development and function, physical growth, and mental health. Omega 3 also decreases inflammation, lowers blood pressure, and lowers the risk of atherosclerosis. Omega 6 can be found in butter, sunflower seeds, and tofu. Fiber can be found in apples, sweet potatoes, and navy beans.

Deficiencies in omega 3 lead to a higher risk of heart disease, depression, poor memory, anxiety, dry eyes and many more. Omega 3 can be found in eggs, walnuts, and salmon.

B6 Vitamin B6 acts as a coenzyme to metabolizing macronutrients this means that it aids in converting nutrients into energy. Without B6 the body would not be able to convert amino acids into B3. It also assists in the proper functioning of the thyroid gland. It aids the body maintain healthy levels of sodium, potassium, and sugar levels. It also aids in generating hemoglobin. Deficiencies in Vitamin B6 can lead to weakness, confusion, memory loss, and poor energy levels. It could also lead to depression. Folate Folate is crucial in cell reproduction, it is one of the coenzymes the cell reproduction process. It is also needed for metabolizing certain types of amino acids. Folate deficiencies disturb the digestive system, weaken the body, and cause anemia. Folate is an essential part of an expecting mothers diet the cells must be replicated perfectly and without they cannot do so. Folate deficiency cause major birth defects such as neural tube defects. Vitamin C Vitamin C holds many positions in the human body but it is most well-known for being an antioxidant and aiding in the proper function and production of collagen. Vitamin C is also a cofactor in many reactions taking place in the body. It promotes the absorption of iron and is essential for maintenance of vitamin E in the body.
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Vitamin B6 is found in chicken, eggs, and bananas.

Folate is found in beef liver, spinach, and beets.

Vitamin C deficiency may lead to joint pain, infections, dry skin, weight gain, nose bleeds, and a general weakness of the body. Severe vitamin C deficiency leads to scurvy. Vitamin C can be found in strawberries, grape fruit, and oranges.

Vitamin D Vitamin D is crucial for the maintenance of calcium and phosphorus levels which form and sustain bones. Vitamin D also takes part in cell activity such as growth and activity. It contributes to functions of more than 30 tissues in the body. Vitamin D deficiency can lead to weak bone and teeth structure. It is the cause of rickets in children and contributes significantly in the development of osteomalacia in adults. Vitamin D is found in fortified milk, sunlight, and tuna.

Vitamin A (rae) It is easier to state where Vitamin A does not perform in the body because it holds so many functions. Vitamin A is vital in the reproductive organs, assists in gene regulation, promotes healthy vision, aids in the immune system, and contributes to the development of the body by promoting skin, tooth, and bone growth. When the body lacks vitamin A, the immune system is damaged and cannot function correctly, vision is worsened and in severe cases, permanent blindness may occur. Milder symptoms include the loss of the desire for to eat and diarrhea. Vitamin E Vitamin E is a key antioxidant in the body and promotes blood clotting. It protects the body from free radicals which can cause major damage when they are not stopped. The lack of vitamin E slows reflexes, limits speech and damages vision. It could also cause anemia much like the one caused by a deficiency of iron.
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Vitamin A is found in carrots, beef liver and spinach.

 Calcium

One can find vitamin E in sunflower seeds, canola oil, and mayonnaise.

Calcium is the most plentiful mineral within in the human body. Its main function is in making up bones and teeth. It also promotes blood clotting, heart beating, and is crucial in the nerve transmission. Calcium deficiency led to weak bone and tooth formation for children and major bone loss in adults. It can ultimately lead to osteoporosis. Iron Iron is an essential component of hemoglobin and myoglobin. Hemoglobin are oxygen bound molecules found in red blood cells which deliver oxygen to the body. In myoglobin, which is found in muscles, the iron captures oxygen for muscle use. Iron is also needed to metabolize energy and aids in generating new cells, strengthening the immune system, and is a part of certain neurotransmitters. When the body lacks iron, it can result in a lack of energy, patience, and attention. More severe deficiencies may cause anemia. Without iron, red blood cells are not adequately supplied with hemoglobin resulting in a shrink in size and inability of functioning correctly. Iron can be found in beef liver, clams, and black beans. Calcium is found in milk, broccoli, and turnip greens.

Magnesium Magnesium is essential for the proper functioning of the heart. It also directly influences the absorption of vitamin D, calcium, sodium, phosphorus, and potassium. While calcium aids the in contraction of the muscles, magnesium aids in muscle relaxation. Shortages of magnesium can lead to irregular heartbeats, confusion, hallucinations, and higher risks of cardio vesicular disease.
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 Potassium

Soy milk, water, and oysters contain magnesium.

The major function of potassium in the body is the regulate fluids and keep electrolytes balanced. It is also needed for the production of certain proteins and is critical in sustaining the heart beat. When the body severely lacks potassium it does not recognize the need to replenish water. It may also lead to uncertainty and paralysis. Zinc In the body, zinc activates virtually 100 enzymes. Zinc is crucial in cell division and is especially important during pregnancy. It is also a key component in the immune system. When one lacks in zinc, it may result in an improper development of both metal and physical features. With a lack of zinc, the digestive system does not properly function which causes the loss of other vital nutrients. Zinc is found in shrimp, pork chop, and oysters. Potassium is found in honeydew melon, banana, and yogurt.

Excess
Sodium Sodium works with potassium in regulation of the bodys electrolytes. Sodium is also essential for nerve transmission. Too much sodium in ones diet can cause an increased risk in contracting heart disease, hypertension, and high blood pressure.

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Part 3: Perfect Plan Analysis

PERFECT PLAN ANALYSIS
DRI GOALS WB1 3-day Analysis Intake vs. Goal Intake (%) WB4 3-day Intake vs. Goal (%) D Forgivable deficient Forgivable excessive 2.65 2060 77 270 29 90 15 13 0.89 115 101 95 82 112 107 75 118 81 -1.61 -215 -5 -16 -20 -28 7 -7.2 -0.49 -0.72 -1.31 -5.1 -1.42 -2.4 317 -279.5 -5.5 -508 -10.8 -532 -2.5 -211 -3058 -4.4 3152 WB1 vs WB4 Intake vs. Goal Intake (%)

Intake C

NUTRIENT

Unit

RDA/AI

UL

B
Deficient <80% Excess >120%

E=(AC)

F=(B-D)
Overcame deficiency Overcame excess

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

2.3 2044 80.97 325 52 77 20 11 1.1

none none none none none none none 12 3

1.04 1845 72 254 9 62 22 5.8 0.4

45 90 89 78 35 80 80 53 37

-70 -11 -6 -4 -77 -27 5 -65 -44

Kcals g g
g

MACRONUTRIENTS

EFA: n-6 EFA: n-3

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

g g g
g

VITAMINS mg mg mg mg mcg mcg mg

mcg mcg mcg mg mg mg mg mg mg 1 1 14 1.2 2.4 400 65 15 700 15 1300 15 360 4700 9 1500 1.1 1.1 30 80 2.4 800 1800 50 2800 800 2500 45 350 n/a 34 2300 0.88 0.96 12.9 0.68 2.5 317 48.5 3 304 3 768 10 121 827 5 3442 88 96 92 56 102 79 75 20 43 20 59 65 34 18 57 229 1.6 2.27 18 2.1 4.9 65 328 8.5 812 13.8 1300 12.5 332 3885 9.4 290 160 227 130 176 206 163 505 57 116 92 100 84 92 83 104 148 -72 -131 -38 -120 -104 -84 -430 -37 -73 -72 -41 -19 -58 -65 -47 81

Vitamin E Calcium Iron

Magnesium

MINERALS

Potassium Zinc Sodium

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Discussion: Conquered Deficiencies and Excesses.

Excesses None. Deficiencies Water Difference: From 45% to 115%; 70% more water was consumed in the perfect plan. Within the perfect day plan, I overcame the lack of water by drinking more beverages. Eating fruits such as apples and blueberries witch naturally contain water also contributed to in overcoming the water deficiency. Carbohydrates Difference: From 78% to 82%; 4% more water was consumed in the perfect plan. Although there was not a significant percentage difference from the first dietary analysis compared to the perfect day plan, I was able to increase the carbohydrate intake largely due the addition of to the super foods and grains. Fiber Difference: From 35% to 112%; 77% more fiber was consumed in the perfect plan. My fiber intake tremendously increased in the second analysis due to my super foods. Because the super foods are whole foods, the fiber within those foods were not processed and were also consumed. Omega 6 Difference: From 53% to 118%; 65% more omega6 was consumed in the perfect plan. I was able to increase my omega 6 by adding more olive oil in my diet.
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 Omega 3 Difference: From 37% to 81%; 44% more omega3 was consumed in the perfect plan. Adding more olive oil to my diet also increased the number of omega 3s consumed but the addition of blueberries, golden kiwis, and salmon made the overcoming the deficiency possible. Folate Difference: From 79% to 163%; 84% more folate was consumed in the perfect plan. Within the first dietary analysis, the majority of the folate intake came from enriched grains. Although a large portion of the total amount of folate found in the perfect plan also come from enriched grains, the addition of foods such as broccoli, avocado, and cabbages significantly increased the amount of folate consumed. Vitamin B6 Difference: From 56% to 176%; 120% more vitamin B6 was consumed in the perfect plan. With the addition of salmon, bananas, pomegranate, and broccoli along with enriched grains I was able to overcome my deficiency of B6. Vitamin c Difference: From 77% to 505%; 430% more Vitamin C was consumed in the perfect plan. Originally, more than half of my vitamin C intake came from one source, a cup of pineapple. With the perfect plan, I was able to increase consumption of vitamin C by incorporating a variety of fruits into each day. Vitamin A Difference: From 43% to 116%; 73% more vitamin A was consumed in the perfect plan.

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Being a fat soluble vitamin, a large portion of vitamin A found in the first dietary analysis came from fried or prepared goods which were not largely consumed. Through the addition of fortified fat free milk and a small sweet potato, this deficiency was easily dominated.

Vitamin E Difference: From 20% to 92%; 72% more vitamin E was consumed in the perfect plan. Also as a fat soluble vitamin, vitamin E was largely found in oily, fried, and prepared foods. In the first dietary analysis, I only consumed a small amount of these goods and thus was left with a significant vitamin E deficiency. I overcame the lack of this vitamin through including both oily goods such as olive oil and natural sources of the vitamin such as kiwis. Calcium Difference: From 59% to 100%; 41% more calcium was consumed in the perfect plan. The calcium deficiency was easily defeated when more dairy products and enriched juices were added to the diet. Iron Difference: From 65% to 84%; 19% more iron was consumed in the perfect plan. I overcame the iron deficient diet of the first dietary analysis through consuming more meat, poultry, and grain such as those found in a bowl of cereal. Potassium Difference: From 18% to 83%; 63% more iron was consumed in the perfect plan. The potassium deficiency was overcome fundamentally through the addition of potassium rich fruits such as bananas, pomegranates, and kiwis. Magnesium Difference: From 34% to 92%; 58% more magnesium was consumed in the perfect plan.

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My lacking in magnesium throughout the first dietary analysis was overcome through the increased consumption of foods such as water, milk, bananas, rice, broccoli and kiwis in the diet.

Zinc Difference: From 57% to 104%; 47% more omega6 was consumed in the perfect plan. The additional milk and super foods of the diet in the perfect plan significantly contributed in overcoming the zinc deficiencies.

Essay
Within the first dietary analysis, I was insufficient in almost every category of nutrients. This was due to my consumption of foods that provided nothing but empty calories. For example, foods such as a milky way bar which contain 260 calories but have virtually no health benefits. Another example of a nutrient poor food would be udon noodles which contain a high number of calories and sodium. Although these foods do contain minimal amounts of some nutrients the consequences of constantly consuming them are for greater than the benefits. The addition of the ten super foods in the perfect plan truly helped me in reaching my nutrient goals. Each food gave multiple vitamins, minerals, and nutrients. Each super food consisted of whole foods such as fruits and vegetables. When it comes to food, processed food does not compare to whole foods. Much of my diet in the first dietary analysis consisted of processed foods but the perfect plan consisted mostly of whole foods. The first dietary analysis shows that I lacked in water, carbohydrates, fiber, omega 6, omega 3, folate, vitamin C, vitamin A, vitamin E, calcium, iron, potassium, magnesium, and zinc. The D.A.S.H or Dietary Approaches to Stop Hypertension diet aims at preventing hypertension through lowering the blood pressure. It is authorized by U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES, National Institutes of Health, National Heart, Lung, and Blood Institute. The D.A.S.H diet provides a dietary guide that lowers ones sodium intake, they recommend at the maximum of 2,300 milligrams and a minimum of 1,500 milligrams of sodium a day. When compared to my perfect day plan I exceeded the sodium intake they recommend by almost fifty percent. In order to lower my sodium intake I would limit myself to a smaller amount of fried rice, spaghetti sauce, peanut butter, and tuna sandwich. They also recommend 4,700 milligrams of potassium, 1,250 milligrams of calcium and 500 milligrams of magnesium. Broccoli,
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carrots, and sweet potatoes are rich sources of both potassium and magnesium. Fat free milk, cheese, and yogurt are good sources of calcium.

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Part 4: Super Foods 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

Blueberries

Red Tomatoes

Sweet Potatoes,

Pomegranate

Broccoli

Apple

Cabbage

Banana

Eggs

Gold Kiwi

145g

123g

60g

282g

156g

182g

70g

118g

50g

172g

Day 1
1.0 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 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 1.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.5 0.0 0.0 0.0 0.0

DAY 2
0.0 0.0 0.0 0.0 0.0 1.0 1.0 0.0 0.0 0.0 0.0 0.0 0.0 0.5 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 1.0

0.0 0.0

1.0 0.0

DAY 3
0.5 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 1.0 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 2.0 0.0 1.0 0.0 0.0 0.0 0.0

Total Used

2.5

2.0

1.0

1.00

1.5 1.0

1.0 2.00

2 2.5

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SUPER FOODS NUTRITION PROFILE

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List Super Food

Blueberries

Red Tomatoes

Sweet Potatoes

Pomegranate

Broccoli

Apple

Cabbage

Banana

Eggs

Gold Kiwi

Portion Size QUANTITY NUTRIENT Unit

145g

123g

60g

282g

156g

182g

70g

118g

50g

172g

Good

Excellent

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

0.23 Skip

0.46

0.12

0.12

0.05

0.22

0.14

0.16

0.06

0.09

0.04

0.14

MACRONUTRIENTS g g g 8.097 32.5 2.6 Skip Skip g g 1.1 0.11 2.2 0.22 0.13 0.08 0.1 0 0.04 0 VITAMINS Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A (RAE) mg mg mg mg mcg mcg mg mcg mcg 0.1 0.1 1.4 0.12 0.24 40 6.5 1.5 70 0.2 0.2 2.8 0.24 0.48 80 13 3 140 0.05 0.06 0.61 0.08 0 8.7 14 0 4.4 0.05 0.02 0.75 0.1 0 18.5 16.85 0 1025 0.06 0.06 0.9 0.2 0 3.6 11.8 0 576 MINERALS Calcium Iron Magnesium Potassium Zinc Sodium mg mg mg mg mg mg 130 1.5 36 470 0.9 Skip 260 3 72 940 1.8 8.7 0.41 9 111 0.23 12 0.35 13.5 291.5 0.2 23 0.4 16 285 0.19 28 0.85 33.85 665.5 1 62.5 1 32.8 457 0.7 11 0.22 9 194 0.07 33 0.4 10.5 172 0.13 6 0.3 32 422.5 0.2 25 0.6 5 63 0.5 34.5 0.5 24 544 0.2 0.2 0.15 0.8 0.2 0 107 28 0 0 0.1 0.2 0.85 0.3 0 168.5 101 0 120.1 0.03 0.05 0.17 0.08 0 5.5 8.4 0 5.5 0.04 0.02 0.21 0.07 0 40 29 0 4.2 0.04 0.1 0.8 0.4 0 23.5 10.3 0 3.5 0.03 0.3 0.03 0.06 0.6 22 0 1.1 74.5 0.05 0.1 0.5 0.1 0 0.1 181.3 0 6.9 0.22 0 0.08 0.19 0.08 0.01 0.02 0.03 0.05 0.03 0.05 0.03 0.2 0.13 16.19 65 5.2 1.1 21 3.4 1.1 4.8 1.5 1.21 12.45 2 4.7 52.7 11.3 3.7 11 5.15 0.47 25 4.4 0.85 3.8 1.6 1.29 27 3 6.3 0.6 0 2.1 24.5 3.45

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 Sweet Potatoes: Throughout the perfect day plan I used sweet potatoes once. Sweet potatoes are said to be one of worlds healthiest foods. They contain fiber, potassium, vitamin b, vitamin c, and vitamin A. I included sweet potatoes in my diet because they were an excellent source of vitamin A and vitamin C. Considering that I was deficient in both vitamins, sweet potatoes fit perfectly into my new diet. The sweet potatoes also contributed in helping me overcome the potassium and fiber deficiencies. The fact that it was able to do all of these things within just 55 calories is an added bonus. Pomegranate: Pomegranates were also used once in the new diet, but this does not mean they did not contribute to the overall nutritional boost. Pomegranates are an excellent source of carbohydrates, fiber, thymine, folate, and vitamin C. they are also a good source of riboflavin, vitamin B6, potassium and zinc. Just by consuming a serving of pomegranate, I was able to get all of the nutrients listed above. The pomegranate played a big role in helping my carbohydrate intake reach the 80 percent mark. Because the carbohydrates found in pomegranate are complex, they are much better for my body than those that came from the chocolate bar in the first dietary analysis. The pomegranate also provided a good amount of fiber in my diet which helps in removing bowels, and lowering the LDL levels.

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 Cabbages: During my new dietary plan, cabbages only took part in one meal. Cabbages are a good source of vitamin C and folate. By having cabbages in my diet I was able to overcome vitamin C and folate deficiencies. Because they are water souluble it is cruical to replace them constantly. Vitamin K is also found cabbages. Vitamin K aids in blood clotting which is vital when critical injuries occur. Apple: throughout the perfect plan

apples were used once. Apples are an excellent source of vitamin C and fiber. My motivation for using apple as a superfood was its fiber contents. Having such a low percentage in fiber, I needed foods that were both healthy and full of fiber. With he help of the apple and its fiber contents my LDL levels may see a decrease and the waste procucess may be a bit smoother. Its vitamin C provides antioxidants and helps my body function correctly.

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Broccoli: Broccoli was used

twice in my new diet plan. Although it was used twice the total amount of the servings used was one and a half. Broccoli is an excellent source of vitamin A, thiamin, and omega 3. It is also a good source of riboflavin, vitamin B6, folate and vitamin C. Broccoli was used in the perfect plan due to its nutrient density. Just one serving of broccoli proved to be vital in reaching several of my nutrient intake goals. Broccoli was especially effective in overcoming the omega 3 deficiency. All of its vitamin contents will help my body function properly. Red Tomatoes

I consumed tomatoes twice, the first day as a snack and the third day as a part of dinner. Tomatoes are an excellent source of vitamin A and vitamin C. They also provide magnesium, potassium, and folate. I was motivated to use tomatoes as a super food because not only did they provide high amounts of vitamin A and C, but also because they increased my magnesium and potassium intake levels. The fact that all of these nutrients can be found in one tomato with such a small number of calories also prompted me to use them.

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Bananas: Within the perfect day plan,

bananas were used twice. Once as a part of breakfest and the other as a snack. Bananas are a good source of vitamin C, dietary fiber, and riboflavin. They also contain notable amount of potassium. my motivation behind using bananas are because of the fiber and potassium conents. I also used them because they are among my favorite fruits. It is important that I actually enjoy the fruit because this makes it more pleasurable to eat. The fiber from the banana and other superfoods promte a healthy and soomth bowel movement.

Eggs: During the perfect day plan, eggs were used once, but the two total serving amounts were used. Eggs are a good source of vitamin A and are excellent sources of vitamin B12 and riboflavin. They also provide notable amounts of zinc and protein. The motivation behind incorporating eggs as a super food is due to its protein contents. All of the other super foods are fruits or vegetables that only provide a small number of proteins. With the addition of eggs in my diet, I was able to increase my intake of protein and also vitamin B12 which is not found in plant based sources.

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Golden Kiwi: In my perfect day plan o

consumed a total of five golden kiwis which is two and a half servings according super food recipe. They are a source of fiber, riboflavin, and potassium. They are also an excellent source of vitamin C. The motivation behind incorporating golden kiwis was due to its potassium content. The consumption of this super food largely impacted the potassium intake levels, and assisted in overcoming the potassium deficiency. The golden kiwis contained 10 percent of the potassium consumed. Without this super food, my potassium levels would have remained deficient.

Blueberries Blueberries were used a total of 3 times during the perfect day plan. Although they were consumed 3 times, only 2.5 serving sizes were actually eaten. Blueberries are a good source of fiber and an excellent source of vitamin C. it also as a notable number of omega 3. Omega 3 is the motive behind the constant blueberry consumption. Without the blueberries I would still be deficient in omega 3s. The fact that blueberries contain fiber and vitamin C are just added bonuses.

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Part 5: From Farm to Table -The Fuji Apple

Fuji apples are a hybrid of two favored American apples, the Red Delicious and Virginia Ralls Genet. This delightfully sweet and crisp apple variety was generated in the 1930s by the Tohoku research station in Fujisaki, Japan. Soon after Fuji apples were introduced to the world market, it became highly popular due to the firm, sweet, and crisp characteristics. Today, they are among the top five most favored apples in America. Apples in general are fat free and sodium free making them a nice healthy snack. Apples contain vitamin A, vitamin C, phytonutrients, antioxidants, iron, calcium, flavonoids, and both soluble and insoluble fiber. One Fuji apple can provide up to 45 percent of the daily fiber needed in the body. This means that the consumer is kept full for a longer period of time, which decreases the chance of unnecessary snacking. The soluble fiber in apples assists in lowering the bad cholesterol in the body by binding to them- thus lowering the risk of heart disease. Antioxidants from the apple also aid in lowering the risk of lung cancer and cardiovascular disease by protecting the body from oxidized lipids. The insoluble fiber found apple skin aids in preventing constipation. Although Fuji apples contain a high percentage of sugar, it contains phytonutrients which aid in regulating sugar levels meaning no sugar spikes will occur as a result of eating a Fuji apple. Fuji apples are not only easily found in super markets all year around but also affordable, the price range of the apples run from ninety-nine cents to a dollar fifty per pound locally. The California Apple Commission was established in 1994 and since then made shipping to 27 international countries possible. Each year it conducts research on matters such as pest problems, harvesting techniques, and diseases that affect the development of the apples and its industry. The association provides a unified industry voice on apple matters. Fuji apples along with other varieties found in California are said to be grown widely in the central valleys and the northern coast. It focuses on the production of four apple varieties which are the Fuji, Granny Smith, Gala, and Pink Ladies. Californias abundance in sunshine and well drained soil provides a suitable environment to harvest Fuji apples. In 2011 Californian Fuji apples suffered from lenticel breakdown a disease that forms brown spots on the surface of the apple. The disease is not particularly noticeable
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before it is packaged but the longer the apples are kept in storage, the worse the disease becomes. After observing the diseased apples, the CAC along with Dr. Curry, an expert on the subject matter, further researched as to why the disease occurs and have created a guide to inform those in the industry possible procedures for prevention.

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Part 6: My Plate

Grains: The my plate suggested that I get 7 ounces of grains, but I only consumed 5.3 ounces which is only75.4 percent of this number. The DRI goals and the My-Plate seem to be inconsistent with each other. The my plate suggests grains to be a part of ones diet due to the high number of fiber, vitamin B6, and folate found in them. In the My-Plate, it shows that I am lacking in grain consumption, suggesting that I did not eat enough of these nutrients listed above, when the DRI goals were reached. Vegetables: According to the My-Plate, only 23.8 percent of the suggested goal, 3cups of vegetables, was met. Again, the My-Plate and DRI goals do not parallel each other. I believe this is due to the
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My-Plate not being able to include recipes into its calculations. I do not think I would have been able to reach my intake goals for fiber or potassium by consuming an average of .7 cups of vegetables for three days. With that said, vegetables play a critical role in providing my body with the nutrients they need. The My-Plate suggested that I vary the vegetables consumed so instead of just having green vegetables I will include vegetables carrots, purple cabbages, and yellow peppers in the future. Fruits: At first, I was in shock of how far I was from reaching my fruit intake goal for the My-Plate. It stated that I only consumed about 50 percent of the 2 cups of fruits they had suggested. Then I took account of my super food recipes and found peace in knowing I had consumed more than just 1 cup of fruits throughout the PPA. If I had, I would not have been able to reach my intake goals for vitamin C, vitamin A, potassium or omega three. Dairy: I was only able to consume 78.2 percent of the suggested 3 cups which is 2.3 cups of dairy products. The main reason behind the addition of dairy to the My-Plate is said to be calcium, yet I was able to reach my DRI goals for calcium intake by 100 percent, thus my DRI goals and dairy intake goals are not parallel. None the less, dairy products such as milk are enriched with vitamin A and vitamin D, which are needed within the body. The addition of vitamin D is especially beneficial to my diet due to the lack of it. Protein: I was not able to fulfill the goal of consuming 6 ounces of protein. I was able to intake 5 ounces of protein which is 83.6 percent of the goal. The intake percentage of My-Plate and the DRI are not consistent with each other. The DRI intake states that I consumed 95 percent of the proteins needed yet the My-Plate states that I consumed 10 percent less than that amount. I believe this is
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due to the exclusion of my super foods such as eggs and pomegranates. Although they are not significantly high in protein, the added total of the protein found in those super foods could be the reason behind why the difference arose. Empty Calories: I am proud to say that I did not surpass the empty calories section of the My-Plate. The goal for empty calories were 290 and 261 were consumed. Although only 90 percent of the empty calories were consumed, I could decrease this number even further by eliminating foods such as orange juice from my diet.

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Part 7: Water
Water is essential for the survival of mankind. Without water survival is impossible whether there is a lack of it in the body or in the environment. Without water, crops would not grow and thus a major chain reaction affecting every organism on the Earth would occur. Water makes up over half of the human body, 60 percent to be exact. One can survive without food for months but not fluids, without fluids one is subject to death within a couple of days. Water has multiple tasks the body and is essential in order for it to function correctly. Water not only delivers fundamental nutrients to cells, balance electrolyte levels, provide protection for the vital organs, but also assists in excreting waste, maintaining temperature, and it also severs as lubricant among joints. Water also works as a solvent meaning that it dissolves substances such as minerals, amino acids, and vitamins within the body. Water is especially important to pregnant women for it provides a cushion that protects the fetus from outside shock. Because water is constantly lost from activities such as sweating, crying, and excretion of waste, it is important to replenish the body every single day. If the body lacks in water constantly, one will suffer from dehydration. But also take caution in how much water is consumed for it can lead to water intoxication. Every year 3.4 million people die of water associated diseases. Over 700 million people in the world lack a steady supply of sanitary water. Thankfully, in the United States the E.P.A or the environmental protection agency runs yearly tests for the public water systems. Through these tests and regulations, the American public water is ensured to
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meet the minimum health standards for water. Because we have such an easy access to sanitary water, the people of the first world turned to soft drinks, juice and other beverages to take the place of water during the course of the day. Although there are healthy alternatives such as herbal tea and fat free milk, most contain unhealthy add-ons that outweigh the benefits they bring. For example, many people in America start their day with a cup of juice thinking that it is both healthy and tasty. What they do not realize is that they have just consumed the same number of sugar from that of a can of soda. They often think that juice is a healthy alternative to soda but in reality, they are essentially the same. It is much healthier to consume the actual fruit itself rather than drinking its concentrated juice. When the actual fruit is consumed, the fiber, vitamin, and mineral contents are much higher in number and are provided within a much smaller calorie range. As a nation with an obesity epidemic there seems to be no room for such sugar filled drinks. Water should not be replaced whenever possible and be the first choice when it comes to beverages with the exception of tea and milk.

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Part 8: Fiber
Fibers are indigestible substances derived from plants. The majorities of fibers are polysaccharides which are bonded together with a substance that is impossible for human digestive enzymes to process - this means that fibers are not absorbed into the body but simply excreted from it. There is an exception however; fiber is often broken down by bacteria found in the colon. Fiber naturally occurs within grains, vegetables, and fruits, but like vitamins and minerals there are a countless number of fiber supplements in the world. There are two different forms of fiber, the insoluble and the soluble. Both play an important role in maintaining a healthy diet. The soluble fiber forms a gel-like substance in the body that is excreted slowly. It not only creates a lingering feeling of fullness, but also assists in lowering cholesterol by linking to substances that hold cholesterol in bile. A diet that is continuously high in soluble fiber may lower ones risk of heart disease due to its cholesterol-lowering characteristics. This diet also provides the benefit of regulated blood glucose levels. The gel-like consistency of the soluble fiber absorbs other nutrients within itself, causing a delay in their digestion. A slow digestion of glucose within the body aids in preventing type 2 diabetes. Pysllium seeds, kidney beans, and oranges are all rich in soluble fiber. Insoluble fiber provides the body with an additional bulk to its waste which makes the bowel movement process much smoother. A regular consumption of insoluble fiber may be the key in treating and preventing constipation - which can ultimately lead to bowel diseases. Through the boost of speed and weight provided by the insoluble fibers, waste is excreted with less pressure on the rectal muscles. Like the soluble fiber, insoluble fiber also provides the body with an increased satiety. Both forms of fiber also take a part in maintaining a healthy digestive tract by diluting the substances that may cause cancer and speeding up their elimination processes. Black-eyed peas, blackberries, and pinto beans are all rich in fiber. Diets that contain an adequate amount of fiber are an effective approach to weight loss. This is because they are generally low in sugar and fat contents, but most importantly because of the effect fiber has on the feeling of hunger. As stated before, fiber increases the feeling of satisfaction from food. This lingering feeling of fullness discourages random snacking. It is not recommended to take high amounts fiber supplements as a strategy in losing weight. It is best to eat the actual whole food containing fiber. The natural sources of fiber also contain minerals, vitamins, and nutrients that are also beneficial to the body. Too much fiber, whether it is dietary (naturally found in food) or functional (supplements), is not good for the body because it impairs proper absorption of minerals such as iron, zinc, and calcium. It may also cause dehydration due to its water attracting nature.
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Part 9: My Wellness Life

Being in NF 25 has gifted me with a newly found appreciation for nutrition. When the class began, I was very self conscious because of my weight, I am short and obese. I honestly dreaded the day we would touch on the subject of obesity. But along the way there, I learned so much about how carbohydrates, lipids, proteins, vitamins, minerals, and water work together in the body. Through these studies I was able to understand that my body is malnourished. I also grasped the concept that this was not because I lacked the resources, but because I acted as a creature of habit. When I was younger, my family and I lived in a food desert and my busy parents did not have time to over look what foods I was consuming. Having busy parents and living on the second floor of a bad neighborhood apartment also limited my physical activities. Was I grew older our financial situation improved but my diet and physical activities did not. NF 25 gave me not only gave the knowledge behind why I need to change, but also the knowledge of how to change. If I continue to live this way, constantly eating foods high in nothing but calories and being inactive, it is highly likely that I will contract type 2 diabetes, a cardio vascular disease, high blood pressure and or other diseases that are also associated with obesity within the next twenty years. NF 25 provided me with a better understanding of how a balanced diet affects the quality of everyday life. It also instilled in me that I really need to take care of myself now so that future Yeosol can live a happier and healthier life. I am currently not reaching my physical activity requirements but I plan on starting with a fifteen minute workout and slowly adding on to that workout. I also plan on using the dietary analysis tool to keep track of my diet. This class also taught me to more involved, sensitive, and alert towards the events taking place in the world.

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Bibliography
http://www.calapple.org http://www.calapple.org/media/files/IssueNo-87.pdf http://www.water.org/water-crisis/water-facts/water/ Sizer, Frances Sienkiewicz., and Eleanor Noss. Whitney. Nutrition: Concepts and Controversies. 12th ed. Wadsworth, Cengage Learing, 2011. Print.

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