Tracking My Macros

Victor Trejo Mount San Antonio College Fall Semester 2013 Professor. C Betty Crocker

Table of Contents

Quality Levels (Ch.1, Pg.3, 4) Nutrition Profile (Ch.2, Pg.5) Perfect Plan Analysis (Ch.3, Pg.6) Super Foods (Ch.4, Pg.7, 8) My Plate (Ch.5, Pg.9) Water Wellness (Ch.6, Pg.10) Fiber Wellness (Ch.7, Pg.11) My Wellness Life (Ch.8, Pg.12) Bibliography (Pg.13) Appendix (Pg. 14, 15)

Ch.1 - Quality Levels

A small bullet of micronutrients and certain information on how they benefit and hurt the body.
Thiamin Chief Functions: The body cells help convert carbohydrates into energy. Muscle Contraction. Chronic Deficiencies: Metabolic coma/death, beriberi, optic neuropathy. Toxicity levels: Weakness, Fatigue, psychosis, and nerve damage Five Foods: Bread, Pasta, Dried Milk, Egg, Nut and Seeds.

Riboflavin Niacin Chief Functions: Helps the digestive system, skin, and certain nerves to continue functionality. Chronic Deficiencies: Digestive Problems, inflamed skin, and mental impairment. Toxicity Levels: Leftover amounts are excreted in the urine Five Foods: Eggs, Enriched Breads, Fish Lean Meats, Nuts, Poultry. Chief Functions: Body Growth, Red blood cell production, and releases energy from carbs. Chronic Deficiencies: Anemia, mouth sores, sore throat. Toxicity levels: Left over amounts are excreted in the urine. Five Foods: Dairy Products, Eggs, Green Vegetables, Legumes, and Nuts.

Nutrient B6 B12 Folate Chief functions: Provides tissue growth, helps prevents anemia, and certain birth effects. Chronic deficiencies: Diarrhea, Gray hair, Poor growth, and a swollen tongue. Toxicity Levels: Excreted in the urine when there is an excess. Chief functions: Formulates new red blood cells, and maintains a healthy nervous system Chronic deficiencies: ages 50 and over; tough to absorb b12, digestive orders. Toxicity Levels: Anemia, Loss of balance, Numbness and Weakness. Five Foods: Organ meats, Shellfish, Dairy, Yeasts, and cereals. Chief functions: Brain development during pregnancy and infancy, and metabolism functions. Chronic deficiencies: kidney failure, autoimmune disorders, and people with alcohol defeciences. Toxicity levels: B6 supplements cause; nerve damage, nausea, and heartburn. Five Food: Poultry, Fish, Organ Meats, Potatoes, Fruit.

Five Foods: Dark Vegetables, Dried beans and peas, certain juices and fruits.

Vitamin C Chief function: Growth and repair of tissues in all parts of the body. Maintains bones and teeth. Chronic deficiencies: Anemia, Bleeding gums, Easy bruising, Nose bleeds, Painful Joints. Toxicity Levels: Upset Stomach and Diarrhea Five Foods: Oranges, Grapefruits, Pineapple, Broccoli, Green & Red Peppers.

Vitamin D Chief functions: Absorbs Calcium for normal bone formation Chronic deficencies: Osteoporois, and rickets in children. Toxicity levels: High levels of calcium in blood stream, confusion, damage to kidneys/kidney stone Five Foods: Fatty fish(Tuna, Salmon), Cheese, Egg Yolks, Mushrooms

Vitamin A Maintains healthy skin, teeth, tissue, and pigments in the retina. Chronic deficiencies: infectious disease and vision problems Toxcity levels: Body becomes sick, mothers have birth defects on large quantities Five Foods: Apricots, Carrots, Pumpkin, Sweet potatoe, leafy vegtables.

DRI QUANTIFIED
DRI GOALS NUTRIENT Unit
L Kcal

RDA/AI A
3.7 2512

GOOD SOURCE EXCELLENT 10- 19% 20% (COLUMN=10%) (COLUMN=20%) B=A*.1 C=A*.2
0.37 251.2 6.096 40.82 3.8 SKIP SKIP 1.7 0.16 0.12 0.13 1.6 0.13 0.24 40 9 1.5 90 1.5 100 0.8 40 470 1.1 3.4 0.32 0.24 0.26 3.2 0.26 0.48 80 18 3 180 3 200 1.6 80 940 2.2 SKIP 0.74 502.4 12.192 81.64 7.6

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

MACRONUTRIENTS
g g
g g g

60.96 408.2
38 97.69 27.9

g
g

17
1.6

mg mg mg mg mc g mc g mg mc g
mc g mc g mg mg mg mg mg
mg

VITAMINS 1.2 1.3 16 1.3 2.4 400 90 15

900 15

Vitamin E Calcium Iron

Magnesium

MINERALS
1000 8 400 4700 11 1500

Potassium Zinc Sodium

Ch.2 - My Nutrition Profile

The top three foods and nutrients that were greatest in my WB1 consisted of highest Kcals, Saturated fat, N-3, Fiber, Sugar and Sodium. (Refer to appendix ) Top three foods; Kcals: Protein Shakes, Oatmeal with water, brown rice. Saturated Fat: Protein Shakes, T-bone steak, Chicken breats (no skin) N-3: T-bone Steak, Salmon, Peanut Butter Suagrs: Apples, Bannanas, Spaghetti Sauce Sodium: Pb&J Sandwhich, Wheat bread, Spaghetti Sauce.
DRI GOALS vs. 3-DAY DIET RECORD
DRI GOALS WB1 3-day Analysis Intake vs. Goal (%)
Deficient <80% Excess >120% 61% 130%

N UT R IE N T

UN IT

RDA/AI

UL

Intake

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

3.7 2512 60.96 282.6 38 55.82 27.9 17 1.6

0 0 0 0 0 0 0 0 0

2.25
3255.44 317.67 340.31 41.31 79.42 24.4 12.17 0.76

Kc als g g
g

MACRONUTRIENTS
521% 120% 109% 142% 87% 72% 48%

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
0 0 30 80 0 800 1800 50 2800 800

mg mg mg mg mc g mc g mg mc g
mc g mc g mg mg mg mg mg mg

1.2 1.3 16 1.3 2.4 400 90 15 900 15

1.94 1.72 57.19 3.8 3.27 415.72 222.32 2.01 262.14 8.27 1640.47 25.4 648.3 3420.96 14.48 1824.75

162% 132% 357% 292% 136% 104% 247% 13% 29% 55% 164% 318% 162% 73% 132% 122%

Vitamin E Calcium Iron

Magnesium

MINERALS
2500 45 350 0 34 23 8

1000 400 4700 11 1500

Potassium Zinc Sodium

Ch.3 - My Perfect Plan Analysis

Some dietary changes that I had made from WB1 to my WB4 was choosing whole foods such as wheat bread for sandwiches, lean meats such as flank steak and chicken, and increasing the cups of vegetables and fruits throughout the day. I had learned and felt in my body when I switched over to higher nutrient density foods that it had given me a sense of fullness. During workouts I felt more of a fuller and longer workout because on the last hour my body would usually be exhausted. Different ways that I was able to support a meal plan for myself was to consume a lot more vegetables and healthy carbohydrates that were jam packed with quality nutrients. The vegetables and carbohydrates that were added were sweet potatoes, wheat pastas and for green foods that consisted of broccoli, spinach, and artichoke. The deficiencies that I was able to overcome were my healthy fats such as N-3s, N-6s and my minerals like iron and potassium. For my healthy fats I increased my super foods such as roasted almonds, chia seeds, and avocados. Little slices and ounces with these foods can dramatically increase you healthy fat consumption. Minerals such as iron and potassium came along with my fruits such as bananas in the morning. The D.A.S.H diet recommended 2300mg of sodium for a 2100 calorie eating plan mainly for those to lose weight and lower sodium levels. The sodium levels I had in my WB4 were at 2200 rounded to the hundredths place. The trick I had to keeping my sodium low was to eat fresh foods. Never to eat canned or salty foods that had a salty after taste. The three other minerals that are mentioned in the D.A.S.H diet are Potassium, Calcium, and Magnesium. The top the food sources are bananas for Potassium, Low-fat milk for calcium and Almonds for magnesium. (Refer to Appendix A for table on Perfect Plan Analysis)

Ch.4 - SUPER FOODS! What is the big deal about them?

Below I will explain what super foods are and how much were used from greatest to least. Then explaining the Good and Excellent nutrients in the super foods. (Refer to Appendix B for Super Food Table)
Almonds Consumed almonds 3 times Good Nutrients: B6, Iron / Excellent: Fiber, Calcium, Magnesium, Potassium. I considered Almonds because they are a excellent nut to snack on when hungry or when on the go. Almonds are full of super nutrients.

Bananas Consumed bananas 2 times Good Nutrients: Vitamin A, Iron, Magnesium / Excellent: Potassium, Vitamin C, B-6, Dietary fiber Bananas are a great fruit to eat in the morning to jump start you day since it has simple sugars and carbohydrates to get your body the energy it requires.

Greek yogurt Consumed 2 Greek yogurts. Good Nutrients: B-6, Magnesium, Potassium / Excellent: B-12, Calcium, Protein Greek yogurt is a healthy choice because it has very little sugar, the sodium is very low, and it has a decent amount of protein.

Spinach Consumed 2 cups of Spinach Good Nutrients: Potassium, Calcium, Vitamin C, Iron, B-6 / Excellent: Vitamin A, Vitamin K Spinach has very excellent nutrients that the body needs. Studies show spinach carries oxygen to the brain to improve brain function.

Broccoli Consumed 2 cups of Broccoli Good Nutrients: Vitamin A, Calcium, Iron, B-6, Magnesium, Potassium / Excellent: Vitamin C, Fiber Broccoli has a great deal of fiber and super nutrients which make a great addition to any plate.

Avocados Apples Consumed 1 Apple Good Nutrients: Potassium, Fiber, Vitamin A, Calcium, Iron, B-6, Magnesium Apples are widely known as a healthy fruit to eat on the go. It has fiber and simple sugars that work well with most humans. Consumed 2 whole Avocados Good Nutrients: Vitamin A, Calcium, Iron, Magnesium / Excellent: Potassium, Vitamin C, Monounsaturated fat, Saturated fat, Fiber Avocados are filed with healthy fats and vitamins. With one slice of an avocado we fulfill a great percentage of daily value to out meal plans.

Chia Seeds Carrots Consumed 1 cup of Carrots Good Nutrients: Potassium, Fiber, Calcium, Vitamin C, Iron, B-6, Magnesium / Excellent: Vitamin A Carrots have superior nutrients in them from small to large carrot sticks. They are excellent vegetables to eat on the go. Consumed 1 oz of Chia Seeds Good Nutrients: Potassium, Calcium, Iron, Magnesium / Excellent: Fiber Chia Seeds greatly help with stool processing from the body because of the high fiber it has.

Oranges Consumed 1 orange. Good Nutrients: Vitamin A, Calcium, B-6, Magnesium, Potassium / Excellent: Vitamin C, Fiber Oranges are very good source of vitamin c and gives the body a certain amount of soluble fiber with every oranges.

Ch. 5 My Plate
I will be providing a summary analysis of my WB4 DRI (intake vs. goal) and compare it to My Plate.
Grain Goal: 9 oz eq. / Actual: 10.6 oz eq. / % Goal: 118%

Vegetables Fruits Dairy Protein Goal: 6.5 oz eq. / Actual: 10 oz eq. / % Goal: 153.6% Goal: 3 cup eq. / Actual: 0.3 cup eq. / % Goal: 9.7% Goal: 2 cup eq. / Actual: 1.5 cup eq. / % Goal: 74% Goal: 3.5 cup eq. / Actual: 4.4 cup eq. / Goal: 124.8%

The quality of information that My plate analysis vs. DRI goals is very informative. My Plate analysis informs us with foods for any of the categories that you need improvement on or tips you can use for future food ideas. The My Plate website is very user friendly I believe. The main site has multiple links to go to any info that you are looking for. If not, there is a search bar on the top right to specifically look up the idea you search for. They also provide tip of the day to help provide new info and tips to increase our knowledge on the go.

Ch. 6 - Water: The Thirst Quencher

The benefits of consuming water is a great tool to improving and fighting against multiple health issues. Water has many beneficial traits to it such as, being a zero calorie beverage, containing no sugar, helps maintain healthy skin (overall presentation), improving the digestion of foods, improving the brain function, and helping with losing weight. Water has no nutrient base but is considered as a super food that provides multiple improvements to ones overall health. Water is a much healthier choice of beverage then any sugary drink on the market. An average soda has around 25g-35g of sugar a on 12oz can, which can lead to roughly an extra 100-200 calories of unhealthy weight. Water has zero grams of sugar and zero calories. It benefits the human body by fueling it with a natural source of liquid. The body lives off water however, if we fill it with over processed drinks it leads to weight-gain and an increased chance of diabetes. A report by Michigan State University states that studies show that drinking water 20 minutes before eating a meal helps us have a sense of being fuller, which prevents us from over eating those extra calories we don't need. Not only does water help with weight issues but it benefits the brain and muscles as well. Water should be a vital role in daily activity because the brain is over 80% water, so it's essential to keep it hydrated. If someone is looking to gain healthy lean weight it can be a great tool to increase muscle size because, our body is approximately 70% water however our muscle tissue is made of 75% water. Water greatly helps with the increase of healthy weight. If we were to switch juices with water the body would have a great deal of change. Lowering the chances of diabetes, decreasing the chances of cancers, most important nourishing the body to be able to do daily activities. In my workbook one (wb1) and workbook two (wb2) I aim to drink at least 8 cups a day since I am an active weightlifter looking to gain lean muscle mass. I incorporate water throughout the day evenly to have a sense of fullness to not snack on unhealthy foods.

Ch.7 - Fiber Wellness

Fiber has two types of forms. Insoluble fiber includes certain grains, fruits, vegetables. Soluble fiber is found in brown rice, oats, apples, and in vegetables like broccoli. Both fibers are found in wellness plans and in many meal plans, because both fibers are needed to sustain a healthy digest tract and other functions to the body. High fibers are tightly condensed which means, they take longer to digestion. The more the fiber takes to digest the fuller your body will be. In result it can benefit people who plan to watch to their weight and of course benefit obese people. Some fibrous foods have a fewer a calories count however, they are not all considered as empty calories. Fiber foods are the exact opposite to empty calories. Empty calories are foods that have no nutritional value to the body such as sodas and alcoholic beverages however, fiber is jam packed with healthy vitamins and minerals. Fiber not only benefits weight management but it helps decrease certain risk factors such as type 1 diabetes. Since fiber is a very slow digestion nutrient is helps prevent sudden spikes of glucose levels in the body. Since soluble fiber play a major role to prevent type 1 diabetes it helps improve blood glucose levels and lower cholesterol when eating at least 25-35grams of fiber. Fiber relieves inflammation and helps build stool which is always because cholesterol is released when stuck on fibrous stools. In both my recorded meals for WB1 and WB4 is had constant cups of fiber. I had a mix of soluble and insoluble fiber foods. They varied from apples, broccoli, carrots and oatmeal. I never counted calories from the fiber I had received in my diet because I am looking to increase weight. I do know that the more carbohydrates I do consume I as well have to keep in mind to increase fiber in my diet because it helps with my digestion and decrease certain risk factors that can harm mine or anyone's health.

Ch.8 - My Wellness Life

My name is Victor Trejo and I am 21 years old. My height is 61ft and 168lbs. My attendance here at Mount San Antonio College made me realize what I could and wanted to do as my profession. My family has been very supportive with all my decisions because they know the power of choice. I am in a family of five with two older brothers that work very hard in their professions but do take care of their health like the rest of family. All family members in my house fortunately have full time positions which can make it difficult for them to take full care of their bodies but this is not impossible. I believe we all have enough time in a day to make certain changes in our lives if we really focus and set our mind to it. It is only impossible if we tell our selves it is. I do not want my family to change habits when it has already taken its toll to their bodies. My wellness strategies were to choose healthy carbohydrates as in fruits and wheat products. Exercise and staying active is a huge activity of mine that I will continue to do when I get old because it helps slow the deconstruction of bone and muscle mass. Staying active as well helps keep certain diseases at bay like diabetes and high cholesterol. A lifelong lesson that I have acquired from my essential nutrition class is that every food or nutrient you consume affects your body in some form. Its up to us to keep an eye on how we maintain our health and being able to realize that we can change everyones eating habits until we change our own. I have chosen the path to eat clean and healthy in my house because I strive to motivate my family to jump on this train like I have. I feel confident and excited inside when I know Im keeping my health and body a priority.

Bibliography http://www.choosemyplate.gov/ 2http://ods.od.nih.gov/factsheets/listall/ http://www.nhlbi.nih.gov/health/hea lth-topics/topics/dash/ http://www.cdc.gov/healthywater/dr inking/nutrition/index.html http://ng.cengage.com/static/nb/ui/i ndex.html?nbId=36233&nbNodeId=6 033533#!&parentId=6033534

Wellness Book...

Appendix A My Perfect Analysis Spread Sheet

Table A1

PERFECT PLAN ANALYSIS

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

WB4 3-day

WB1 vs WB4

NUTRIENT

Unit

Intake A RDA/AI
UL

Intake C

Intake vs. Intake vs. Goal (%) Goal (%) Intake D E=(A-C) F=(D-B) Forgivabl e Overcame deficient deficiency Forgivabl e Overcame excessive excess 86% 100% 278% 119% 167% 118% 48% 80% 116% -0.95 747.31 148.31 3.13 -22.3 13.34 10.9 -1.38 -1.09 -0.24 -0.37 2.65 -0.77 0.13 -497.52 6.66 -1.05 -1469.81 -8.63 220.34 -2.42 -166.03 -1507.12 -2.17 -338.59 -39% 8% 68% 26% -30% -243% -1% 59%

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

3.7 2512 60.96 282.6 38 55.82 27.9 17 1.6

0 0 0 0 0 0 0 0 0

2.25 3255.44 317.67 340.31 41.31 79.42 24.4 12.17 0.76

61% 130% 521% 120% 109% 142% 87% 72% 48%

3.2 2508.13 169.36 337.18 63.61 66.08 13.5 13.55 1.85

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 1.2 1.3 16 1.3 2.4 400 90 15 900 15 1000 8 400 4700 11 1500 0 0 30 80 0 800 1800 50 2800 800 2500 45 350 0 34 23 1.94 1.72 57.19 3.8 3.27 415.72 222.32 2.01 262.14 8.27 1640.47 25.4 648.3 3420.96 14.48 1824.75 162% 132% 357% 292% 136% 104% 247% 13% 29% 55% 164% 318% 162% 73% 132% 122% 2.18 2.09 54.54 4.57 3.14 913.24 215.66 3.06 1731.95 16.9 1420.13 27.82 814.33 4928.08 16.65 2163.34 182% 161% 341% 352% 131% 228% 240% 20% 192% 113% 142% 348% 204% 105% 151% 144% 20% 28% -17% 59% -5% 124% -7% 7% 163% 58% -22% 30% 42% 32% 20% 23%

Vitamin E Calcium Iron

Magnesium

MINERALS

Potassium Zinc Sodium

Wellness Book...
Appendix B Super Food Table!
Table A2

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

A LM O N D S

BANANAS

GR EEK Y O UG UR T

A P P LE S

C H IA SEED S

OR A N GES

S P IN A C H

B R O C O LLI

C A R R OT S

A VOC A D O S

2 oz

2 c ups

2 c ups

1 c up

1 oz

1 c up

2 c ups

3 c ups

2 c up

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

1.0 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 1.0 1.0 0.0 0.0

DAY 3
0.0 0.0 0.0 0.0 0.0

Total Used

3.0

2.0

2.0

1.0

1.0

1.0

2.0

2.0

1.0

2.0