NUTRITION 25

BY: SILVIA CHAVIRA SPRING 2013 PROFESSOR BETTY CROCKER MOUNT SAN ANTONIO COLLEGE

Table of Contents

Part 1: Quality Levelspage 3 Part 2: Nutrition Profile/Deficiencies.page 4-9 Part 3: Perfect Plan Analysis (PPA)...page 10-11 Perfect Plan Analysis Deficiencies..page 11-13 Part 4: Super Foods / Discussion ..page 13-15 Part 5: Farm to Table..page 16-17 Part 6: My Plate.page 17-18 Part 7: Water...page 19 Part 8: Fiberpage 20 Part 9: My Wellness Lifepage 21-22 References..page 23 Appendix A & B I was unable to include due to the fact that when pasting it interrupted format on prior pages, therefore I excluded appendixes.

DRI QUANTIFIED
DRI GOALS NUTRIENT Unit RDA/AI A GOOD SOURCE 10-19% (COLUMN=10%) B=A*.1
0.27 182.5 4.717 29.2 2.5 SKIP SKIP 1.2 0.11 0.11 0.11 1.4 0.13 0.24 40 7.5 1.5 70 1.5 100 1.8 32 470 0.8 SKIP 2.4 0.22 0.22 0.22 2.8 0.26 0.48 80 15 3 140 3 200 3.6 64 940 1.6

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

0.54 365 9.434 58.4 5

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

L Kcal

2.7 1825

MACRONUTRIENTS
g g
g g g

47.17 292
25 70 18

g
g

12
1.1

mg mg mg mg mcg mcg mg mcg

mcg mcg mg mg mg mg mg
mg

VITAMINS 1.1 1.1 14 1.3 2.4 400 75 15

700 15

Vitamin E Calcium Iron

Magnesium

MINERALS
1000 18 320 4700 8 1500

Potassium Zinc Sodium

Part 2: My Nutrition Profile Deficiencies

Water Main Functions - Water is extremely important to the body. Your body weight can make up about 75% of water. It protects body organs and tissues. It also regulates temperature and lubricates joints. There are many other functions such as it helps prevent constipation and protects body organs and tissues. Water is at the center of life. This is why nobody can live more than 3 to 5 days without any water intake. Chronic Deficiencies Dehydration is the only deficiency caused by water. Chronic Excess - Water intoxication is a medical condition that results from hypernatremia, the imbalance of sodium vs. fluids in your body. Water intoxication can be a serious and even fatal condition. Food Sources Water, Watermelon, and yogurt.

Fiber Main Functions fiber keeps the digestive system healthy. It also contributes to other processes, such as stabilizing glucose and cholesterol levels. Chronic Deficiencies- Eating a diet low in fiber can contribute too many disorders, including: constipation, hemorrhoids diverticulitis.

Food Sources Apples, kiwis and onion

N-6 Main Functions They play many essential roles in biological functions. Because n-6 fatty acids are the precursors of pro inflammatory ecosonoids, higher intakes have been suggested to be detrimental, and the ratio of n-6 to n-3 fatty acids has been suggested by some to be particularly important. Chronic Deficiencies PEM or protein-energy malnutrition which may cause: Marusmus and Kwashikor. Food Sources Olive oil, salmon and flaxseeds

N-3 Main Functions - Diets high in Omega-3 fatty acids have been shown to increase HDL ("good") cholesterol. Omega-3 acids can lower high blood pressure significantly Chronic Deficiencies- Depression and Arthritis Food Sources Sunflower Seeds, almonds, and peanut butter

B-6 Main Functions- Vitamin B6 helps the body make several neurotransmitters, chemicals that carry signals from one nerve cell to another. It is needed for normal brain development and function, and helps the body make the hormones

serotonin and norepinephrine, which influence mood, and melatonin, which helps regulate the body clock. Chronic Deficiency - Pyridoxine deficiency Food Sources Garlic, mustard greens and tuna

B12 Main Functions- It is responsible for the health of the nervous system, red blood cell formation and proper metabolism. Chronic Defeciencies - Without sufficient vitamin B12, nerves become damaged and folate fails to do its blood-building work, so vitamin B12 deficiency causes an anemia identical to that caused by folate deficiency. Food Source Fish, eggs and milk

Folate

Main Functions - Folate, a water-soluble vitamin, helps the body form red blood cells and aids in the formation of genetic material within every body cell.

Chronic Deficiencies- Folate deficiencies may result from consuming a diet too low in or from illnesses that impair its absorption, increase its excretion, require medication that interacts with folate, or otherwise increase the body's folate need. However it occurs, folate deficiency has wide-reaching effects.

Food Source breakfast cereals, lentils and spinach

Vitamin A Main Functions Vitamin A plays a role in a variety of functions throughout the body, such as: Vision, gene transcription, Immune function, embryonic development and reproduction, and bone metabolism.

Chronic Deficiencies - Vitamin A deficiency (VAD) is the leading cause of preventable blindness in children and increases the risk of disease and death from to severe infections.

Food Sources Liver, carrots, and broccoli

Vitamin C

Main Functions Vitamin C, helps in the absorption of iron, and maintain capillaries, bones, and teeth. Vitamin C is good for the immune defense system. It helps in the protection from bacterias and viruses. It helps in healing wounds.

Chronic Excess scurvy the vitamin Cdeficiency disease. Food Sources Orange juice, green peppers and strawberries

Vitamin E

Main Functions- It is also a powerful biological antioxidant. Antioxidants such as vitamin E act to protect your cells against the effects of free radicals, which are potentially damaging by-products of the body's metabolism. Free radicals can cause cell damage that may contribute to the development of cardiovascular

disease and cancer. Vitamin E is also important in the formation of red blood cells and it helps the body to use vitamin K.

Chronic Deficiencies - There are three specific situations when a vitamin E deficiency is likely to occur. It is seen in persons who cannot absorb dietary fat, has been found in premature and very low birth weight infants. Signs of deficiencies are fertility problems and weak muscles.

Food Sources Mayonnaise, canola oil, and wheat germ

Calcium

Main Functions - Calcium is needed for healthy bones and teeth, normal blood clotting, and nervous system functioning.

Chronic Deficiencies Osteoporosis is a disease of the bones in older adults (especially women) in which the bones become porous, fragile, and more prone to fracture. Also too much calcium can cause constipation.

Food Sources broccoli, cabbage, and kale

Iron

Main Functions Iron, one of the most abundant metals on Earth, is essential to most life forms and to normal human physiology. Iron is an integral part of many proteins and enzymes that maintain good health.

Chronic Deficiencies - Iron deficiency develops in stages, and the distinction between iron deficiency and its anemia is a matter of degree. People may be iron

deficient, meaning that they have depleted iron stores, without being anemic; with worsening iron deficiency, they may become anemic.

Food Sources Chicken liver, lima beans and raisins

Magnesium

Main Functions - Magnesium is needed for more than 300 biochemical reactions in the body. It helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong.

Chronic Deficiencies Severe magnesium deficiency can result in low levels of calcium in the blood (hypocalcemia). Magnesium deficiency is also associated with low levels of potassium in the blood (hypokalemia)

Food Sources Almonds, spinach and soybeans

Potassium

Main Function - Potassium is crucial to heart function and plays a key role in skeletal and smooth muscle contraction, making it important for normal digestive and muscular function.

Chronic Defeciencies - Having too much potassium in the blood is called hyperkalemia; having too little is known as hypokalemia. Keeping the right potassium balance in the body depends on the amount of sodium and magnesium in the blood.

Food Sources Bananas, Avocados and Tomatoes

May 07, 2013 Silvia Chavira, ladydragona76@yahoo.com Profile: Silvia Chavira, 3 Day Average

Intake vs. Goals for May 02, 2013, May 03, 2013, May 04, 2013
Nutrient DRI Intake 0% 25% 50% 75% 100%

Energy
Kilocalories Protein Carbohydrate Fat, Total 1825 kcal 47.17 g 1,555.95 kcal 70.38 g 85% 149%

202.0 - 292.0 211.64 g g 40.0 - 70.0 g 51.56 g

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 18 g * * * < 300 mg 14.6 g 20.04 g 11.33 g 0.18 g 153.76 mg 51% 81%

Essential Fatty Acids

Omega-6 Linoleic Omega-3 Linolenic 12 g 1.1 g 9.2 g 0.95 g 77% 87%

Carbohydrates
Dietary Fiber, Total Sugar, Total 25 g * 23.67 g 76.23 g 95%

Other
Water Alcohol 2.7 L * 1.83 L 0g 68%

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 1.3 mg 2.4 g 400 g 75 mg 15 g 700 g 2333 IU 15 mg 1.22 mg 1.4 mg 17.89 mg 1.38 mg 1.93 g 357.87 g 69.48 mg 0.64 g 214.34 g 2,156.52 IU 4.64 mg 31% 4% 31% 92% 80% 89% 93% 111% 127% 128% 106%

Minerals
Calcium Iron Magnesium Potassium 1000 mg 18 mg 320 mg 4700 mg 528.33 mg 10.69 mg 262.74 mg 2,648.95 mg 56% 53% 59% 82%

May 07, 2013 Silvia Chavira, ladydragona76@yahoo.com Profile: Silvia Chavira, 3 Day Average
Nutrient Zinc 101% Sodium DRI 8 mg 1500 mg Intake 8.07 mg 2,064.77 mg 0% 25% 50% 75% 100%

3. Perfect Plan Analysis Discussion

There were major changes from my WB1 to my WB4 as far as the foods that I chose to eat. The whole goal was to not only consume my daily caloric intake level, but also try to meet the daily recommended intake. This time around I applied the nutrient density concept that we have learned in class to WB4, in other words I got more buck for my bang. I was able to enjoy whole foods and take advantage of the nutrients. Instead of eating a donut in the morning that has like a million calories, I chose to eat a bagel and an apple. I was able to overcome the majority of my deficiencies, which I found to be very interesting. I overcame the following deficiencies: Water, which is extremely important to the body, 75% of our body has or is made up of water. I also overcame Omega 3 and Omega 6 intakes. Fiber, Niacin, B6, B12, Folate, Vitamin C, Vitamin D, and Vitamin E. I didnt realize how poor my fiber, vitamin and water intake was prior to this assignment. I also was able to overcome deficiencies for the following minerals: calcium, iron, magnesium, potassium, and zinc. I had many deficiencies in WB1, but ended up overcoming the majority of them in WB4. Sodium level on my WB1 was very high, however after reviewing the D.A.S.H recommendations for sodium, I realized that in WB4 my sodium level dropped down 300 mgs more. I definitely still need to reduce

sodium intake level due to the fact that according to my profile I only have a DRI of 1872 calories per day. I can avoid foods that contain high sodium. I used to eat cup of noodles a lot before, today I have avoided those, because they are so high in sodium. The top 3 food sources for the minerals would be yogurt, almonds, and beans. The aim of the D.A.S.H. eating plan is to reduce high blood pressure and is authored by Marla Heller.

PERFECT PLAN ANALYSIS

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

WB4 3-day

WB1 vs WB4

NUTRIENT

Unit

Intake A RDA/AI
UL

Intake C

Intake vs. Intake vs. Goal (%) Intake Goal (%) D E=(A-C) F=(B-D) Forgivabl e Overcame deficient deficiency Forgivabl e Overcame excessive excess 83% 101% 175% 81% 128% 172% 83% 78% 79% 132% 176% 138% 118% 137% 122% 110% 37% 475% 45% 69% 84% 106% 68% 97% 134% -1.11 5.17 -18.73 35.54 -13.16 -8.66 3.77 -1.19 -0.12 0.05 -0.52 -5.98 -0.52 -1.59 -192.59 -50.25 -5.45 -3218.13 -2.93 -196.57 -3.81 -122.79 -1441.3 -0.39 433.46 -41% 0% -40% 12% -53% -22% 21% -10% -11%

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

2.7 1825 47.17 292 25 40 18 12 1.1

0 0 0 0 0 0 0 0 0

1.14 1849 63.76 271.5 18.93 60.33 18.68 8.15 0.75

42% 101% 135% 93% 76% 151% 104% 68% 68%

2.25 1843.83 82.49 235.96 32.09 68.99 14.91 9.34 0.87

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
( R A E)

VITAMINS mg mg mg mg mc g mc g mg mc g
mcg mcg mg mg mg mg mg mg 1.1 1.1 14 1.3 2.4 400 75 15 700 15 1000 18 320 4700 8 1500 0 0 35 100 0 1000 2000 50 3000 1000 2500 45 350 0 0 0 1.5 1.42 13.4 1.02 1.7 294.89 32.17 0.06 106.84 3.76 498.01 11.26 216.77 1770.68 7.4 2446.21 136% 129% 96% 78% 71% 74% 43% 0% 15% 25% 50% 63% 68% 38% 93% 163% 1.45 1.94 19.38 1.54 3.29 487.48 82.42 5.51 3324.97 6.69 694.58 15.07 339.56 3211.98 7.79 2012.75 5% -47% -43% -40% -66% -48% -67% -36% -460% -20% -20% -21% -38% -31% -5% 29%

Vitamin E Calcium Iron

Magnesium

MINERALS

Potassium Zinc Sodium

4. Super Foods Questions

The list below contains all super foods used in my WB4, I only used each super food once during the 3 day intake recordings on WB4. I will also list the good or excellent nutrient in a bullet point right below actual Super food. As for my motivation in using these super foods, you know I cant really say that I made wise choices. I picked them because I had previously ate them in WB1 . Some of the super foods I think were good though.

Bagel, Cinnamon Raisin Good: protein and carbs

Popcorn Yogurt Banana Good: protein and fiber Good: protein and carbs Good: protein, carbs and fiber

Almonds Good: protein and fiber Excellent: N-6 and N-3

Ham & Cheese Sandwich Good: protein, fat, fiber, N-3 and N-6

Carnitas Good: protein

Pinto Beans Good: protein, fiber and N-3

Spanish Rice Good: protein

Cucumbers Good: protein and carbs, I had to look this up, I believe I entered it incorrectly on my WBs.

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

BANANAS

YOGURT

ALMONDS

BEANS

RICE

HAM & CHEESE SANDWICH

CUCUMBERS

CIN RAISIN BAGEL

POPCORN

CARNITAS

1 MEDIUM

1 CUP

0.5 CUPS

0.5 CUPS

.25 CUPS

1.5 EACH

1 EACH

1 EACH

1.5 OZ

1.5 OZ

DAY 1
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 0.5 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 0.0 0.0 0.0 0.3 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.5 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.5 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

DAY 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 0.0 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

DAY 3

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

1.5 0.0

0.0 0.0

Total Used

1.0

1.0

0.5

0.5

0.3

1.5

1.0

1.0

1.5

1.5

5. Farm to Table

The Super Food I have chosen for my Farm to Table is Raspberries. I not only enjoy this fruit, but I truly enjoy the flavor and taste. They are also very healthy for you and serve as antioxidants! I have identified a grower association by the name of North American Raspberry and Blackberry Association. They have conferences and you can even become a member and obtain a membership. Raspberries are naturally inclined to grow in cooler climates, although the development of adaptable varieties has made it possible for gardeners to grow raspberries in many zones. They are relatively easy to grow, and with proper care, can bear fruit indefinitely. Dont limit yourself to the common red raspberry; try growing purple as well! Raspberries are grown in California all year long. Its an all season fruit. What I found most interesting is how healthy these little berries are for you they Berries, along with other produce and foods, are considered superfoods. To earn the superfood label, products must naturally be a good source of antioxidants, phytonutrients, fiber, protein, vitamins and minerals and, be low in fat, cholesterol, sodium and trans fat. Berries are a delicious and easy addition to a healthy diet. Berries are becoming increasingly important in our diets as more health benefits are discovered. Most berries have been found to have disease fighting properties and fall under the superfood category. Berries are available year-round, thanks to new technology in variety development and distribution systems. Naturipe offers a wide selection of organic and conventional berries throughout the year. There are no policies that I found when doing this research that would affect this specific fruit.

I was unable to find the pricing of raspberries however I know the last time I purchased some from my local supermarket, they were pretty pricey but well worth it. They cost me about 4.99 for a little box, not certain of the actual weight, but it was a decent size and well worth every penny. The recipe I have chosen is a raspberry, avocado and mango salad that I will be bringing on the last day of class.

6. My Plate

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 Discussion: My opinion regarding the quality of information that the My Plate analysis versus DRI goals is that I think the My Plate seems to be a whole lot easier to understand, however the DRI listing has more details and it is important to be able to distinguish between the actual nutrients and vitamins and minerals areas where you might be consuming more of one or the other. I truly believe that My Plate is a user friendly application that many can access. It seems to be very simple and easier to grasp, I know when they had the food pyramid it seemed a whole lot complicated. With the My plate, it seems you just have to look at the plate and remember how much of each foods to consume.

7. Water

The role that water has in wellness from meal plan to drinking between meals is that of an extremely important one. Your body depends on water for survival. Did you know that water makes up more than half of your body weight? Every cell, tissue and organ in your body needs water to function correctly. For example, your body uses water to maintain its temperature, remove waste and lubricate joints. Water is essential for good health. The benefits of water are also:

Healthier Skin. Healthier Mind & Body. Increases Energy. Healthier Digestive System. Reduces Fatigue. Helps In Weight Loss Healthier Teeth and Bones Healthier Joints. Reduces Joint Pain. Reduces Fluid Retention.

After having viewed that video in class regarding obesity and weight of a nation, I realized that water has way more benefits than juice. There is so much sugar in the fruit juices nowadays. I feel that once in a while its okay to have fruit juice, but water is far more healthier. The water consumption from my WB1 compared to my WB4 was a big improvement. I have gotten into the habit of drinking a lot of water at least 2 liters per day. At work I tend to drink more water when at my desk and use a straw, thats the only way I drink more water. My lupus has me taking a lot of medication and I know that water is very important when taking those medications. I have been doing a whole lot better with my water consumption lately.

8. Fiber

I noticed that my fiber intake was far more than what was required as far as my daily recommended intake. Fiber is extremely important to wellness and meal plans. That is what helps us achieve proper bowel movements. It keeps our digestive system healthy. It also can prevent many diseases. It has no calories, but assists us in many ways. I feel that juices in a meal plan in reference to fiber are acceptable. I mean if thats your only source of fiber then its imperative you do whatever necessary so you may obtain or incorporate that fiber in your diet. As far as my intake for regarding the WBs well I did pretty well. I went a little over, but I find that to be a good thing. Its stated that I only needed 25 grams and my actual intake was 32.09. A good source of fiber are apples. I might not always eat them whole, but I have been getting into juicing lately. Thats the way I consume my vegetables and fruits and yes with the pulp included.

9. My Wellness Life

WELLNESS STRATEGIES: WB8 Strategy 1. Eat 3 meals per day. Breakfast, lunch & dinner and of course a couple snacks in between. Strategy 2. Make sure to incorporate all suggested foods from my plate in your daily meals Strategy 3. Drink plenty of water throughout the day. Strategy 4. Physical Activity is a must at least 30 minutes 3-4 times a week. Strategy 5. Maintain positive thoughts followed by positive actions in regards to your eating habits & dieteat right to feel right I am not currently meeting my activity requirements lately. I seldom work out any more. My health hasnt been all that great therefore it doesnt allow me to work out, I barely have enough energy. However once I am better I plan on at least going for a walk a couple times out of the week. I know how important physical activity is along with eating right, so in the next couple of years I must incorporate the two on a daily basis, so I can live longer and be healthier. I am trying to have a baby at the moment, so I know that if I am blessed with a child, I will need to be a little healthier now and in the future of course.

Wellness is definitely a priority for me. I have lupus and if I dont take care of myself then who is, I have been learning so much in your class and so grateful for being able to have the opportunity to take this class. I have learned many things in class that I feel I can apply to my everyday living and of course thats what its about right, taking something with you after completing the nutrition course that you can use for the rest of your existence. There is so much I got out of this class that I plan to use in the future. I have even been able to share some things with my mother that has lymphoma. This has been a great experience both a learning one and a fun one. I thank you!

References Google

Nutrition: Concepts and Controversies, MyPlate Update, 12th Edition