FOODS FOR THE GO

Dennis Jin
NUTR210: Human Nutrition Professor Crocker

Fullerton College Fall 2012

Figure 1

Table of Contents

My Nutrition Profile

Page 3-10

Perfect Plan Analysis

Page 11-13

Super Foods

Page 14-17

Farm to Table

Page 18-19

My Plate

Page 20-21

Water

Page 21-23

Fiber

Page 23

My Wellness Life

Page 24-26

Bibliography

Page 27

DRI QUANTIFIED
DRI GOALS NUTRIENT Unit RDA/AI A GOOD SOURCE 10-19% (COLUMN=10%) B=A*.1
0.37 320.5

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

0.74 641 12.628 104 7.6 SKIP SKIP

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

3.7 3205

MACRONUTRIENTS
g g
g g g

63.14 520
38 71 32

6.314 52 3.8

g
g

17
1.6

1.7 0.16

3.4 0.32 0.24 0.26 3.2 0.26 0.48 80 25 3 180 3 200 1.6 80 940 2.2 SKIP

VITAMINS mg mg mg mg mcg mcg mg mcg

mcg mcg mg mg mg mg mg
mg

1.2 1.3 16 1.3 2.4 400 125 15

900 15 1000 8 400 4700 11 1500

0.12 0.13 1.6 0.13 0.24 40 12.5 1.5 90 1.5

MINERALS
100 0.8 40 470 1.1

Potassium Zinc Sodium

Intake vs. Goals

Oct 19, 2012, Oct 20, 2012, Oct 21, 2012

0%
|

25%
|

Nutrient

DRI

Intake

50%
|

75%
|

100%
|

Energy
Kilocalories Protein Carbohydrate Fat, Total 3205 kcal 63.14 g 360.0 520.0 g 71.0 124.0 g 2367.89 kcal 169.07 g 235.53 g 80.82 g 74% 268%

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 32 g * * * < 300 mg 22.72 g 25.47 g 23.08 g 1.35 g 596.14 mg 199% 71%

Essential Fatty Acids

Omega-6 Linoleic Omega-3 Linolenic 17 g 1.6 g 21.62 g 1.03 g 64% 127%

Carbohydrates
Dietary Fiber, Total Sugar, Total 38 g * 13.36 g 53.93 g 35%

Other
Water Alcohol 3.7 L * 2.77 L 7.32 g 75%

Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol 1.2 mg 1.3 mg 16 mg 1.3 mg 2.4 g 400 g 125 mg 15 g 900 g 3000 IU 15 mg 1.3 mg 1.93 mg 35.99 mg 3.06 mg 8.86 g 407.35 g 119.71 mg 1.92 g 397.55 g 4481.79 IU 5.04 mg 34% 13% 44% 149% 108% 149% 225% 235% 369% 102% 96%

Minerals
Calcium Iron Magnesium Potassium Zinc Sodium 1000 mg 8 mg 400 mg 4700 mg 11 mg 1500 mg 738.87 mg 19.54 mg 319.07 mg 3098.82 mg 22.22 mg 3327.08 mg 66% 202% 222% 80% 74% 244%

A nutrient that falls below 80% is considered deficient, and a nutrient that rises above 120% is considered in excess. According to the table above, there were more nutrients that were either deficient or in excess. The table on the following page highlights the deficient nutrients in yellow and the excessive nutrients in red. Note: Fats are allowed to fall below 80% because it is a nutrient we should keep at a minimum.

DRI GOALS vs. 3-DAY DIET RECORD

DRI GOALS WB1 3-day Analysis

NUTRIENT

UNIT

RDA/AI

UL

Intake

Intake vs. Goal (%)

Deficient <80% Excess >120%

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

3.7 3205 63.14 520 76 71 32 17 1.6

none none none none none none none none none

1.2
2368 169 236 13 81 23 22 1

32

Kcals g g
g

74 268 65 35 65 71 127 64

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 2.4 400 125 15 900 15 1000 8 400 4700 11 1500 none none 35 100 none 1000 2000 4000 3000 1000 2000 45 350 none 40 2300 1.2 1.9 35.9 3 8.8 407.3 119.7 1.9 397.5 5 691 19.5 303.2 3083 22.2 32.79 108 149 225 235 369 102 96 13 44 34 69 244 76 66 202 219

MINERALS

Potassium Zinc Sodium

My Nutrition Profile
From my first three day diet analysis, I was confident that my nutrient levels would be acceptable. I mean I was already eating mostly whole grain products and avoiding fried foods. Unfortunately, the table above told me otherwise. Only my thiamin, folate, and vitamin C levels were considered acceptable. Even my total calories were below what I needed. Defiencies:

Vitamin D
The importance of Vitamin D is that is promotes the absorption of Calcium and Phosphorus. Vitamin D also promotes cell growth in the body. A severe deficiency of Vitamin D could also lead to Osteomalacia in adults, a softening of the bones. 3 Food Sources- Salmon, Tuna, Tilapia

Vitamin A
The importance of Vitamin A is that it promotes good vision, regulates genes, supports the immune system, and promotes the production of red blood cells. A deficiency of Vitamin A could lead to impaired vision and a lower immune system. 3 Food Sources- Sweet Potatoe, Carrots, Spinach

Vitamin E
Vitamin E acts as an antioxidant meaning that it prevents the oxidation of polyunsaturated fatty acids. Vitamin E deficiency could lead to multiple diseases like atherosclerosis, a hardening of the arteries. Other diseases associated with this deficiency include heart and liver disease. 3 Food Sources: Almonds, Sunflowers, Peanuts

Calcium
When calcium levels are low in the bloodstream, the body will take from the bones.
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Calcium deficiencies could lead to Osteoperosis, a weakening of the bones that could lead weak and fractured bones. 3 Food Sources: Milk, Cheese, Yogurt

Magnesium
Deficiencies could lead to back and headaches, muscles spasms, insomnia, anxiety, and even constipation. 3 Food Sources: Soybean, Halibut, Almonds Magnesium helps maintain proper muscles functions, manufactures proteins, helps regulate body temperature, and also promotes the absorption of Calcium.

Potassium
Potassium helps maintain fluid balance in cells and is required for the synthesis of proteins. Potassium also plays a role in the conversion of glucose to glycogen, stored energy. A deficiency could lead to Hypokalemis, a low level of Potassium in cells. This could mean symptoms like muscle weakness, dry skin, memory loss, and even heart disease. 3 Food Sources: Bananas, Yogurt, Soybeans

N-3
N-3 fatty acids play a role is disease prevention and a necessary component during a pregnancy. Deficiencies could lead to multiple cancers and heart diseases. 3 Food Sources: Walnuts, Soybeans, Pumpkin Seeds

Excesses: N-6 N-6 fatty acids are essential for the regulation of metabolism and brain development.

The main food source of N-6 fatty acids comes from fish. Consuming too much fish could lead to high levels of mercury which could be especially dangerous for pregnant women.

Riboflavin Riboflavin plays a major role in the metabolism of carbohydrates, protein, and fat. This helps us to get energy from the foods we eat. Since Riboflavin is a water soluble vitamin, excesses are released through our urine. However, high doses could lead to cramping and diarrhea. Niacin Niacin plays a role in metabolism for energy. It also promotes healthy nervous system functions. Excesses could lead to gastrointestinal problems like abdominal pain and nausea. It could also lead to irregular heart rhythms and dry skin. B-6 Vitamin B-6s function is the metabolism of macronutrients. It also is used in the metabolism of amino acids and fats. An excess of vitamin B-6 can lead to skin problems and a decrease of the immune system. B-12 Iron The main role of iron is the production of hemoglobin, the protein in red blood cells that binds oxygen for delivery to organs. Iron also in important in the production of myoglobin, which helps catch oxygen for our muscles. Iron is also responsible for the color of our red blood cells. Vitamin B-12 is used for the synthesis of new cells. There are no known problems associated with an excess of vitamin B-12.

An excess of iron could cause liver cancer and heart failure. Excesses are also associated with joint pain.

Zinc Zinc supports the immune system and is also used for the synthesis of DNA. It is also essential for wound healing. Zinc is especially important during childhood. Excesses of zinc could lead to an upset stomach and diarrhea. An excess could also lead to metal poisoning, which causes nausea and vomiting with lower urine output.

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 4 2853 164 286 40 125 13 24 2 109 89 199 80 104 101 41 142 119 -2.8 -485 5 -50 -27 -44 10 -2 -1 -0.8 -1.1 19.9 -0.5 -0.9 -310.7 -44.3 -12.1 -956.5 -14.4 WB1 vs WB4 Intake vs. Goal Intake (%)

Intake C

NUTRIENT

Unit

RDA/AI

A
UL

B
Deficient <70% Excess >120%

E=(AC)

F=(B-D)
Overcame deficiency Overcame excess

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

3.7 3205 63.14 520 76 71 32 17 1.6

none none none none none none none none none

1.2 2368 169 236 13 81 23 22 1

32 74 268 65 35 65 71 127 64

-77 -15 69 -15 -69 -36 30 -15 -55

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
(RAE)

VITAMINS mg mg mg mg mcg mcg mg mcg

mcg mcg 1.2 1.3 16 1.3 2.4 400 125 15 900 15 none none 35 100 none 1000 2000 4000 3000 1000 1.2 1.9 35.9 3 8.8 407.3 119.7 1.9 397.5 5 108 149 225 235 369 102 96 13 44 34 2 3 16 3.5 9.7 718 164 14 1354 19.4 162 201 100 268 404 180 131 94 150 129 -54 -52 125 -33 -35 -78 -35 -81 -106 -95

Vitamin E

10

MINERALS
Calcium Iron
Magnesium

mg mg mg mg mg mg

1000 8 400 4700 11 1500

2000 45 350 none 40 2300

691 19.5 303.2 3083 22.2 32.79

69 244 76 66 202 219

1713 30 706 5022 23 2300

127 294 136 84 163 100

-1022 -10.5 -402.8 -1939 -0.8 -2267.21

-58 -50 -60 -18 39 119

Potassium Zinc Sodium

From the table above, the orange and blue cells in column F indicate the deficiencies and excesses I was able to overcome. Water- I was able to increase my intake of water by doubling the amount I drink per meal while also adding water with my snacks. Also, eating more fruits and vegetables helped contribute to more water intake. Kcals- This was the most difficult area because I couldnt simply add high calorie foods. It would put me in danger of being in excess of many nutrients. I overcame this area by adding in whole foods that werent packaged or prepared beforehand. Whole grains and fruits helped me add calories without adding unwanted fats or sodium. Carbohydrates (CHO)- By decreasing the protein portion of each meal, I was able to add more carbohydrates. For example, having a smaller, leaner meat allowed me to have a large sweet potato instead of a medium one. Also, I changed protein based snacks into snacks that were carbohydrate based like pita bread or granola bars. Fiber- While I was trying to increase my carbohydrate intake, I chose carbohydrates that were also enriched with fiber. Also, I chose breakfast cereals that were also enriched with fiber. Lipids- This was a very welcomed deficiency. Although, my intake of fats increased from my first analysis, I was able to still keep it below my goal of less than 120%. I achieved this by avoiding fried foods as well as choosing lean meats. Niacin- I overcame this excess by cutting out energy drinks. Looking at the food label of a 8.4 ounce red bull can, I realized each can had about 200% of my daily

11

requirements of niacin. Simply replacing red bulls with water significantly lowered the niacin consumed. Vitamin D- I overcame this deficiency while I was attempting to choose leaner meats. By choosing fish as my protein, I was able to lower my fat intake but at the same time increase my Vitamin D and N-3 fatty acids. Looking at the changes I needed to make from my first analysis to my perfect plan, I realized the biggest change needed was moderation. To be more precise, I needed to lower what I was already consuming too much of to fit in the foods that I needed more of. For example, protein was the highest macronutrient I was consuming, but I was lacking in carbohydrates. I thought the simple thing to do would be to lower my protein intake and add in more bread and pasta. The problem that came up with that was when I lowered my protein intake I was close to being deficient in iron. Also, increasing my carbohydrate intake put me in danger of being in the excess of Kcals. I was able to overcome these issues by adding a variety of different foods. Changing my carbohydrate intake to whole grain products not only let me take in larger portions, but it was increased my intake of other nutrients I needed like fiber. As for protein, I did keep in some red meat to keep my iron intake at a normal level, but adding in more fish also raised my n-6 and vitamin D intake while keeping my fat intake low. Nutrient density was the key in overcoming my deficiency in calcium and potassium. By switching to non-fat milk, I was able to keep all the nutrients that I needed while keeping my fat intake at a minimum. Because of that, I was able to add larger portions of it. Another nutrient dense food was pineapples. Pineapples were not only rich in potassium but also vitamin C. On top of that, pineapples also contained water which is definitely why pineapples made it into my top 10 super foods. D.A.S.H (Dietary Approaches to Stop Hypertension) is an eating plan thats designed to not only lower blood pressure and hypertension but also to just promote healthy eating and living altogether. The recommended intake of sodium was between 1500mg and 2300mg. My intake from my perfect plan was at 2300mg. Most of my sodium intake came from packaged sandwich meats. Just simply lowering the amount of lunch meats I ate would be the easiest strategy. However, according to D.A.S.H, I could simply eat the same meats, but prepare them myself my flavoring them with lemon juice or herbs rather than salt. Also, packaged sandwich meats tend to have more sodium not only because of flavor but also to
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help preserve them. This strategy was very helpful in choosing the right foods for other minerals. Iron- The recommended intake was 8mg with a maximum of 45mg. Top foods- Tuna, Wheat Cereal, and Almonds

Calcium- The recommended intake was 1000mg with a maximum of 2000mg. Top foods- Tuna, Wheat Cereal, and Almonds

Niacin- The recommended intake was 16mg with a maximum of 35mg. Top foods,- Wheat Cereal, Tuna, Chicken Soup

13

Super Foods

SUPER FOODS MEAL PLAN USAGE

1 2 3 4 5 6 7 8 9 10 Whole Wheat Pita Bread

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

Avocados

Banana

Carrot

Sweet Potatoe

Almond

Orange

Soft Tofu

Low Fat Cottage Cheese

Pineapple

1 Medium

1 Medium

1 Medium

1 Small

1/2 Cup

1 Medium

1 Cup

1/2 Cup

1 Cup

5 Ounces

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

DAY 2
0.0 0.0 1.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0

1.0 0.0 1.0 0.0 0.0 1.0 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 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 2.0 0.0 0.0 0.0 0.0

1.0 0.0 0.0 0.0 0.0 0.0 0.0

DAY 3
0.0 0.0 1.0 0.0 0.0

Total Used

1.0

7.0

2.0

2.0

3.0

2.0

2.0

2.0

2.0

1.0

14

SUPER FOODS NUTRITION PROFILE

1 2 3 4 5 6 7 8 Low Fat Cotta ge Chee se 9 10 Whol e Whe at Pita Brea d 5 Ounc es

List Super Food

Avocad os

Banan a

Carrot

Sweet Potato e

Almon d

Orang e

Soft Tofu

Pineap ple

Portion Size
NUTRIE NT Uni t L
QUANTITY
Goo d
0.37

1 Mediu m

1 Mediu m

1 Mediu m

1 Small

1/2 Cup

1 Mediu m

1 Cup

1/2 Cup

1 Cup

Excell ent
0.74

Water Kcals PROTE IN CHO Fiber LIPID S

Saturat ed

0.09

0.09

0.11

0.1

0.07

0.09

0.09

Skip

MACRONUTRIENTS
g g
g 6.3 14 52 3.8 0 0 0 1.31 5.78 4.55

1.29 35.2 3.07

1.13 11.6 9 3.42

2.09 26.7 6 3.99

7.27 7.31 3.76

1.23 15.3 9 3.14

5.57 1.53 0.17

14 3.07 0

0.84 20.34 2.17

6.2 7 35. 2 4.7 4

Skip Skip g
g 1.7 0.16 3.4 0.32 1.12 0.08

EFA: n-6 EFA: n-3

Thiamin Riboflav in Niacin B6 B12 Folate

0.05 0.03

0.13 0

0.02 0

4.48 0

0.02 0.01

1.56 0.21

0.02 0.01

0.04 0.03

0.6 4 0.0 3

VITAMINS mg mg mg mg mc g mc g
0.1 2 0.1 3 1.6 0.1 3 0.2 4 40 0.24 0.26 3.2 0.26 0.48 80 0.01 0.05 1.28 0.19 0 59.4 9 0.04 0.09 0.78 0.43 0 23.6 0.08 0.07 0 0 0 23.1 8 0.1 0.08 1.23 0.04 0 18.2 8 0.03 2.27 0 0 0 0 0.11 0.05 0 0 0 0 0 0 0.46 0 0 37.4 2 0.04 0.09 0.18 0.08 0.71 13.5 6 0.02 0.18 0.77 0.17 0 27.9 0 0 1.8 2 0.1 7 0 22. 4

15

Vitamin C Vitamin D Vitamin A (RAE)

mg mc g
mc g

12. 5 1.5 90

25 3 180

5.88 0 4.68

10.2 7 0 3.54

7.2 0 1018 .7

3.19 0 942. 97

0 0 0.34 92.1 1 1.3 96.9 4 245. 64 1.14

69.6 9 0 14.4 1 68.9 3 0.16 5.65 237. 11 0.09

0 0 0

0 0 12.4 3 68.9 3 0.16 5.65 97.1 8 0.43

74.09 0 4.65

0 0 0

MINERALS
Calcium Iron
Magnesi um

mg mg mg mg mg

100 0.8 40 470 1.1

200 1.6 80 940 2.2

8.69 0.41 19.3 8 338. 88 0.45

5.9 0.31 31.8 6 422. 44 0.18

0 0 0 390. 4 0.29

39.9 0.81 33.2 5 448. 21 0.4

0 0 0 102. 06 0.54

20.15 0.45 18.6 168.9 5 0.19

Potassi um Zinc

Bananas: This super food was excellent for vitamin B6. As you can see from the chart, bananas werent exactly the most dense of the super foods. The reason it was the most frequently used was because of the convenience of it. Bananas were neat and easy to carry around as snack. Not only that, in my current active lifestyle, energy was the most important and bananas definitely were able to deliver that. Almonds: Almonds were an excellent source of protein, iron, and zinc. They were also a good source of N-6, riboflavin and magnesium. Almonds were also a convenient snack and useful in that they could be added to any meal for additional nutrition. Carrots: Carrots were excellent for vitamin A. Carrots were the vegetable of choice if I wanted to add beta carotene to my diet. Carrots were also easy to add to any meal to add flavor. Sweet Potato: Sweet potatoes were a good source of fiber and an excellent source of vitamin A. Like the carrot, it was the vegetable of choice for beta carotene. This super food was chosen by the recommendation of Chef Betty and looking at the nutrient profile I would definitely see why.
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Although not a perfect food, it was packed with almost all the nutrients and a welcome addition to any meal. Orange: Oranges were an excellent source of vitamin C. This is definitely an easy choice. When anyone thinks vitamin C or immune system, oranges come to mind. Soft Tofu: Soft Tofu was a good source of protein, N-6, and N-3. I wanted a super food that the Asian culture tended to use often. Now I could see why. Also, if I had days when I wanted to go vegetarian, soft tofu would be my protein source. Low-Fat Cottage Cheese Cottage cheese was good for protein. This was a super food because it also had the calcium I was lacking in my diet. The reason non-fat was not chosen was because I had to have realistic goals, and unfortunately, I knew that I couldnt enjoy non-fat cottage cheese. Pineapple: Pineapples were a good source of riboflavin, vitamin B-6, and vitamin C. They also have a good amount of potassium like bananas. Its always been my favorite fruit so I had to add it as one of my super foods. Avocados: Avocados were a good source of fiber. I think that as a resident of California, where avocados are abundant, it would be wrong to not have this food as a super food, Fiber is something thats difficult to add to a diet. Luckily, avocados go great with any salad or sandwich, and its packed with fiber. Pita Bread: Whole wheat pita bread was a good source of fiber, riboflavin, and vitamin B-6. I wanted to add a starch super food. Pita bread was also a recommendation by Chef Betty and chosen for its nutrients and convenience.

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#1 Super Food ALMONDS

When I think nutrient density, I think almonds. Almonds are an excellence source of protein, iron, and zinc as well as a good source of N-6, riboflavin, and magnesium. They are convenient snacks and are great additions to any meal. Almonds were first planted in the 1800s by the Spanish. They were originally grown in Mediterranean climates like Italy and Spain. Since California climate was a desert climate, almonds were originally difficult to grow and not a priority when it came to harvest choices for farmers. In about 1910, a group of farmers formed the California Almond Growers Association where they came together and decided that planting in the valleys cultivated more crop rather than the hillsides. The demand for almonds grew after World War I when food prices were going up. It was then that the farmers increased the production and harvesting of almonds. By about 1970, almonds were one of Californias largest tree crop and food export.
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Today, it is a 1.5 billion dollar crop and millions are invested into researching to improve harvesting methods and practices. Blue Diamond is the grower I decided to research because its always the label I see in grocery stores. Its a company based out of Sacramento, the place where the growers decided was best for almonds. For almonds, winter is the season when the trees are pruned. This reason for this is to train the trees structure and to remove dead branches. If not taken care of, the dead branches and dead almonds become breeding ground for insect and pests. By keeping up with the pruning process, pesticides are kept to a minimum. Spring is when the trees bloom and farmers maintain the pruning process and keep the tress frost free. During the summer, the nuts start hardening and the shells start splitting. This allows the nuts inside to dry and harden as well. Around fall time is when the nuts are harvested off the trees and into our stores. A one pound bag of almonds sells for about $7. Add a cup of these almonds to about a cup of blueberries for a simple snack. Add cup of dark chocolate for if you need a sweeter snack.

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My Plate Analysis

MyPlate Analysis
Nov 01, 2012, Nov 02, 2012, Nov 03, 2012

Goal*

Actual

% Goal

Grains

10.0 oz. eq. tips

7.7 oz. eq. 77.1 %

Vegetables

4.0 cup eq. tips

1.7 cup eq. 43.2 %

Fruits

2.5 cup eq. tips

0.6 cup eq. 23.3 %

Dairy

3.0 cup eq. tips

0.7 cup eq. 23.1 % 222.3 %

Protein Foods

7.0 oz. eq.

tips

15.6 oz. eq.

Empty Calories

648.0

329.7 50.9 %

Your results are based on a 3200 calorie pattern. Make Half Your Grains Whole! Aim for at least 5.0 oz. eq. whole grains. Vary Your Veggies! Aim for this much every week:

Dark Green Vegetables = 3.0 cups weekly Orange Vegetables = 2.0 cups weekly Dry Beans & Peas = 3.0 cups weekly Starchy Vegetables = 3.0 cups weekly Other Vegetables = 6.5 cups weekly Oils: Aim for 11.0 teaspoons of oil a day.

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My goal for the My Plate Analysis was to hit 100% of every food group. Unfortunately, it was difficult to do so keeping my vitamin and mineral levels at the 80-120% range. Originally, I was able to hit 100% of all the food groups at a 2600 calorie diet. Unfortunately, I live a very active lifestyle which requires me to take in more calories. Looking at the tips provided by MyPlate it is still a realistic goal for me. Living a healthy life requires more than just adjustments to my diet. Ive realized that time needed to be made to actually sit down and eat. The reason I wasnt able to reach my exact goal was not because I was eating all the wrong things but it was due to not eating enough. A strategy thats recommended is variety. To put it simply, moderation is the key. If I wanted 3 cups of vegetables to my daily diet, I shouldnt just eat 3 cups of carrots. According to MyPlate I should take in dark green vegetables and starchy vegetables as well. Another tip by MyPlate was to take in dry beans and peas as well. Not only do they add protein, but they also add more fiber to my diet.

Water
I always knew how important water was because in an active lifestyle, hydration is key. I remember a common saying in the military was drink water and drive on. You have a headache? Drink water. Your ankle hurts? Drink water. Youre sleepy? Drink water. You got shot? Drink water. Little did I know that this joke wasnt too far from the truth. Water is essential everywhere in our body. It moistens our eye, nose, and mouth. It regulates body temperature. It protects our organs. It helps in digestion. It lubricates the joints. Water also dissolves minerals, vitamins, and other nutrients that our body needs to function. Water also carries the nutrients to our cells and provides oxygen. Its no wonder that water makes up 70-75% of our body weight. Drinking water also helps up manage our weight. Using water as our beverage source cuts out the empty calories we dont need from sodas and juices. Thirst can also be mistaken for hunger in the body. Drinking a glass of water before each meal and also lower our appetite and reduce the empty space in the stomach.

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Water isnt just a healthy thing to have, its a necessity. A lack of water can lead to dehydration. Dehydration leads to death. The short term effects are already clear, but the long term effects also come into play. Water is an essential part to our bodies function including the flushing out of toxins in the body. Those toxins in the body can create short and long term negative effects including colon cancer, kidney failure, low blood volume, and a susceptibility to heat strokes. Water vs. Drinks There are so many alternatives to water like sodas, juices, and sport drinks. There is a common saying that I live by. K.I.S.S. Keep. It. Simple. Stupid. Theres nothing wrong with a glass of juice or a cup of coffee here and there, but in the end, those drinks come with empty calories and other ingredients that can be harmful to the body over time. So I say, keep it simple. Drink water to live and drink drinks occasionally. What about fruit juice? Again keep it simple. Let the fruit be the fruit. Fruit juices may be fortified with vitamins but they also come with the
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sugar. Also, having fruit juice instead of the fruit keeps the fiber and other ingredients out. I dont think thats a fair trade for replacing water.

Fiber
Fiber is also a necessary part of a healthy diet. Soluble fibers help to lower cholesterol and glucose levels. Insoluble fibers aid in the digestive tract by cleaning out the system and adding bulk to the stool. So by lowering cholesterol and cleaning out the digestive tract, fiber is an important part in preventing diseases. Fiber also plays a role in weight management by adding a feeling of being full while eating. This prevents overeating and lowers the chance of being obese. The difficult thing about fiber was that I found that only certain foods were rich in it. However, by switching to whole grain products and having more fruits, my fiber intake suddenly went up. I realized that eating more fruits wasnt about just increasing my vitamin intake. It completely change my way of thinking that just blending a fruit smoothie was good enough. Having a fruit smoothie would still fulfill my MyPlate requirements of the servings of fruits I needed daily, but I would be missing out on so much more of the thing I needed most, fiber.

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My Wellness Life
Risk Score* 3% Means 3 of 100 people with this level of risk will have a heart attack in the next 10 years.

Unless the risk score read at 0%, this definitely tells me that changes need to be made. Luckily, my family does not have a history of cancer or heart disease which means that I got lucky with my genes. Unfortunately, I grew up as an American with an American diet. So the foods my family had and the foods I eat now are not the same and will have different long term stories. Healthy is definitely an important thing in my life. Its not simply the longevity of it but the quality of it. A healthy and full life makes me a better soldier, a better brother, and a better student. It gives me the energy to meet and help more people. It gives me the strength to fight in a war. It gives me time to enjoy the things in life when all my work in done. So the question comes up, What do I do with my 3%? I change that 3%. From this experience, Ive now been educated with the strategies on how to combat diseases. Prevention is still an option, but that comes with an immediate change. Prevention always starts with a plan.

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WELLNESS NUTRIENT & ACTIVITY STRATEGIES

CARBOHYDRATE PROTEIN LIPIDS FLUIDS ACTIVITY

I will consume more whole grain products like wheat bread and brown rice.

I will have one egg in the morning rather than two.

I will limit the amount of fried foods by switching to baked foods.

I will always carry a 1/2 gallon water bottle with me at all times.

I will set a work out plan with variety. For example, I will set two days out of the week for sports rather than just time at the gym.

I will replace increase my portion size of carbohydrates while decreasing my protein portion sizes.

I will lower my meat portion by half during each meal.

I will increase my intake of mixed nuts to increase my healthy fats.

I will always have at least a glass of water before I start each meal.

I will make a schedule that includes days to rest.

I will diversify the types of carbohydrates I consume. For example I can replace baked potatoes with yams or sweet potatoes.

My snacks will include more fruit rather than protein or sugar based snacks

I will increase my intake of lean meats to avoid animal fats.

I will finish a 1/2 gallon of water before ending each work out.

I will plan days to have friends to work out with to enforce accountability.

I will consume more whole fruits to also increase my carbohydrate intake.

I will replace my protein shakes with fruit and vegetable smoothies.

I will have more fish as my protein rather than red meat.

I will have a bottle of water with each snack throughout the day.

I will make a progress report. The idea is that visible progress will motivate me to continue my activity plans.
When I watch television, I will use the commercial breaks to do small exercises to still be active during inactive leisure times.

I will consume more enriched cereals to consume carbohydrates while still taking in other nutrients like fiber and calcium.

I will have a variety of proteins like beans, tofu, and nuts.

I will be more mindful of the types of fats I consume. For example, I can consume cholesterol while avoiding trans fats.

I will decrease the amount of caffeine drinks I consume.

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The education I received from this course was not simply the physiology of the body nor the basic nutrition facts on a can of soup. It was a lesson and a challenge all in one. The decisions we make today will have an impact on the life we live tomorrow. Its too easy to make changes that produce immediate results. The change that a person needs to make to actually be healthy is a lifetime commitment. It starts with a plan, then the discipline to follow the plan, then the responsibility to teach others. Thankfully, my job requires me to always exercise and stay fit. So the change lies with my diet. Initially, my thought about the changes needed seemed impossible. Even putting together a proper diet plan was difficult. However, I began to realize how fun it could be. Theres so much food I never knew existed and so many foods I underestimated. Looking at the road ahead to actually be healthy inside and out, I feel a new sense of motivation. 20 years from now I know I will feel and see the benefits to the changes I make today. Even when that score reads 0%, I know it doesnt mean its time to go back to my old ways. Still, the most memorable things I can take from this exercise and this course would be the quote: Not everything is all good, and not everything is all bad. -Chef Betty

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Bibliography

Sizer, Frances and Whitney, Ellie. Nutrition: Concepts and Controversies. Wadsworth: Cengage, 2008

Http://www.BlueDiamond.com/index.cfm?navid=9. BlueDiamon.com. 20 November 2012

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