Jeff Vazquez!

November 11, 2013

Wellness Book.
Jeff Vazquez
Mt.Sac Fall Semester. Betty Crocker "

Report on Nutrition, Page ! 1

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A. Body

Table of context.
1. Quality levels.(page 3-5) 2. My Nutrition Profile .(page6-7) 3. Perfect Plan Analysis.(page8-9) 4. Super Foods.(page10-12) 5. Farm To Table.(page14-15) 6. My Plate.(page ) 7. Water.(page 16 ) 8. Fiber.(page 17) 9. My Wellness Life.(page 18) 10.Bibliography(page 19)

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Body; Quality Levels
GOALS: WB(1)

DRI

Kcal: 1671.0 Protein: 38.10

B12: 2.40 Folate: 400.00

CHO: 271.54-187.90 Vitamin C: 90.00 Fiber: 38.0 Vitamin D: 15.00

Lipids: 64.98-37.10 Vitamin A: 900.00 Saturated: 18.6 n-6: 17 n-3: 1.60 Thiamin: 1.20 Riboflavin :1.30 Niacin: 16.00 B6: 1.30 Vitamin E: 3000.00 Calcium: 1000.00 Iron: 8.00 Magnesium: 400.00 Potassium: 4700.00 Zinc: 11.00 Sodium: 1500.00

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Macronutrients Carbohydrates -Chief Functions Bodys source of fuel Carbohydrates produce glucose for energy. Nervous system, kidneys, brain, muscles, heart need carbohydrates to function properly. Carbohydrates are stored in the liver and muscles for later energy use

-Chronic deficiencies excessive break down of protein low blood sugar hypoglycemia- gluclose levels in the blood drop significantly Ketoosis-not enough glucose results in stored fat being broken down weight gain -Toxicity's None Food sources Starchy food Fruits Milk Vegetables Beans Whole Grains Protein -Chief Functions Growth Tissue repair Immune functions Makes hormones and Enzymes If no energy in body then proteins acts like a energy source -Chronic Deficiencies Maramus- Children with a lack of protein get this disease, causes weight loss and dehydration. Kwashiorkor- malnutrition disease, causes a swollen stomach, symptoms are diarrhea and fatigue Cachexia-Skeleton muscles become weak due to lack of protein, leads to weight loss then death. -Toxicity's Kidney Problems Bone loss -Food Sources: mainly found in meats seafood

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Milk, dairy Products Eggs Beans soy lean meat Cheese Yougurt

Fat -Chief Functions Helps out Growth and Development Energy Helps absorb vitamins into the body cushioning for organs Helps maintain cell membranes -Chronic Deficiencies -none Toxicity -Formation of visceral fat which can cause tissue to build up on major organs -Can lead to heart disease and type 2 diabetes Food Sources Almost everything you eat consists of fat. Good fats:olive oil, soybean oil, walnuts, flaxseed,tofu, fatty fish Bad fats: butter, cheese, ice cream, candy bars, chips etc.

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My Nutrition Profile Top 5 Food Omelet Egg

Kcal 277.4 Sat-fat 6.3g N-3 .2g Fiber 0g Sugar 2.31g Sodium 960.28mg

Chicken Drumsticks
Kcal 361.4 Sat-fat 5.4g N-3 .21g Fiber .1g Sugar 0 131.27mg Sodium

Spaghetti
Kcal 353.2 Sugar 7.39g Fiber 3.8g Sodium 916.76mg

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N-3 .17g Lentils Kcal 461.7 Sugar 7.16g N-3 .15g

Sat-fat 3.8g

Fiber 31.4g Sodium 7.96mg Sat-fat .2

Potato Salad,with egg Kcal 265.1 Sugar 2.18g N-3 .76g Fiber 2.9g Sodium 951.26mg Sat-fat 2.4

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Perfect Plan Analysis

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Perfect Plan Analysis

The major Dietary Changes I made from wb1 to wb4 is that i included more of a variety from each food groups. Fish is a very healthy meat and decided to incorporate fish more than twice in my meal plan. Also more fruits and vegetables were added into the diet. Nuts and whole grains were also incorporated as well to insure a good source of vitamins. Looking for foods that all correlate to each other to give you a perfect meal plan was challenging so thinking out of the box you will find some meals out of ordinary but are considered healthy for you, such as Tofu, Mushrooms, Lentils, Papaya, soy milk all are high in vitamins and minerals. WB4 is high in fats and meets most requirements therefore this diet mainly works for a person who is highly active, or for someone who is trying to gain muscle mass. The main deficiencies I over came were the vitamins and minerals such as thiamin, niacin etc, because these vitamins were not as easy to find in food sources such as vitamin c or a. According to DASH 2,300 and 1500 milligrams of sodium per day is an

adequate amount of sodium in ones diet and also to not over do it. In my perfect 3 day meal plan there is an average amount of sodium in the diet. Foods that are highest in sodium in my meal plan is milk, yogurt,eggs, and soy-milk. To reduce high sodium intake levels one should incorporate a lot of water in there diet to lower sodium intake. Also to try and avoid adding crazy amounts of sodium to your food. Another thing is to also stay active to lower sodium levels as well. The 3 minerals that Dash talks about is potassium, calcium, and magnesium. The recommended intake for each mineral is 4,700mg,1.250mg,500mg. My top 3 food sources for these minerals listed are peanuts,yogurt, and soybeans. The aim of Dash is to lower your blood pressure but to also give you an understanding on what needs to be incorporated into your diet for lower sodium intake.

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SUPER FOODS

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Super Foods 1. Apple

- Used Once - Good source of Potassium,Fiber

2. Avocado
-Used once and a half -Good Source of Folate and Potassium

3. Banana
-used once -Good source of potassium, magnesium and vitamin c

4. Broccoli
-Barley used - Good source of Potassium and folate

5. Cherries
-Barley used -Good source of potassium and vitamin A

6. Eggs
-Used once -Good source of protein,Folate, vitamin A and C

7. Fish
-Used twice -Good source of N-3,vitamin D

8. Grapes
-Used once -Good source of Vitamin C and A, potassium,magnesium,calcium

9. Mango
-used once

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-Good Source of folate and vitamin C

10. Oats
-Used once -Good source of n-6,calcium,folate.

Motivation as to why I used these super foods. I wanted to incorporate a good source of fruits and vegetables in my diet. Another factor is that in my wb1 there wasn't that many fruit or vegetables. Mango, grapes, cherries and banana all have a good source of vitamins. Fish was a big factor and is probably the most fortified in vitamins in my diet then any other super food. Adding an apple to my diet simply fortified my diet with fiber and potassium. Oats as well helped fortify my needs for fiber and calcium. Eggs are a very important aspect in a diet as well. Eggs are highly fortified with vitamins and protein to help you start your day. Many of the foods I picked was based on what I like to eat the most and sound most appealing. Reason why is because if you were to look at a different meal plan and saw super foods that don't sound or look appealing then most wont even bother with trying out your meal plan. Picking simple foods that were high in vitamins as well as keeping a simple diet plan was my goal.

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MY PLATE

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Farm to table: Pomegranate
SUPER FOOD: Pomegranate (wb6) Its is believed that pomegranates were the first cultivated Fruits. They are believed to have originated in Iran and brought to Egypt in 1600 BC, where it was not only an important food source but was also widely used for its medicinal purposes. For centuries it was thought that pomegranates were to hold legendary powers.Today there are about 12 different kinds of pomegranates around the world. In California we grow spanish Ruby-round, small to medium or large; bright-red, with thin rind, fleshy, rose-colored, sweet, aromatic pulp, and small to medium, fairly soft seeds. Considered medium in quality. Pomegranates are usually grown in mild subtropical conditions such as Florida or the Bahamas and or California.Pomegranates grow mainly in humid dry desert areas.This fruit has many health benefits. Pomegranates are not just a fruit it is a super fruit they are loaded with vitamins!Vitamin A, C and E and minerals such as calcium, phosphorous, potassium, iron, folic acid, niacin, thiamin, folates and riboflavin are found in pomegranates. In todays society pomegranates symbolizes health. The pomegranate is a nutrient dense food source rich in phytochemical compounds. This fruit is an antioxidant, it protects you from heat disease and cancer. Feeling sick eat some pomegranates because they help boost immunity! what is amazing about this fruit is that there is a compound in pomegranate that you can not find in any other food what so ever. This compound is know as punicalagins. Punicalagins benefit the heart and blood vessels. They not only lower cholesterol, but also lower blood pressure and help atherosclerosis melt away. A glass of pomegranate juice has more antioxidants than red wine, green tea, blueberries, and cranberries.Not only are pomegranates good for your heart and blood vessels but they have been shown to inhibit breast cancer, prostate cancer, colon cancer, leukemia and to prevent vascular changes that promote tumor growth in lab animals. No other fruit in the world can help prevent against cancer. The seeds in Pomegranate act like aspirin it keeps blood from clotting. Since Pomegranate is an antioxidant it also buffers the effects of free radicals. Also the compound found in pomegranates help more oxygen reach the heart,lower risk of heart disease,lower risk of cancer, especially prostate and breast,lessen symptoms of diarrhea,reduce cholesterol,control your weight,fight cell damage. Also lets not forget that pomegranates also promote good skin and hair. That is very important especially if you really care about your appearance. Pomegranates grow in the fall and winter. U.S. domestic supply comes largely from California's San Joaquin Valley and by imports from Israel, Turkey, Lebanon, Greece and Mexico. Usually you would not see pomegranates on store shelves around spring and summer time. They grow in fall and winter. Prices for pomegranates usually depend on the demand for them. In stores they usually go for five dollars each but you can find different sources of pomegranate such as in juice.POM is an growers accossiation that is dedicated to promote the full awareness of what pomegranates can actually do and how they benefit you.

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Pomegranate recipe.! Spinach Pomegranate Salad!! Very easy to make and very YUMMMY!:D!

LIST OF INGREDIENTS!" 1 (10 ounce) bag baby spinach leaves, rinsed and drained! 1/4 red onion, sliced very thin!! 1/2 cup walnut pieces!! 1/2 cup crumbled feta!" 1/4 cup alfalfa sprouts (optional)!" 1 pomegranate, peeled and seeds separated! 4 tablespoons balsamic vinaigrette!! MIX and ENJOY:D!!

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Water Water is the most limited source on earth. On earth there is only 2% of fresh water, thats not nearly enough to keep the whole population on earth quenched. Eighty percent of our body is made up of water. As humans we need water to survive. We can survive without food for weeks but without water we can only survive for days. Mahatma Gandhi survived 21 days of total starvation while only allowing himself sips of water when he was protesting for non-violence in india. Around the world there is a total of 783 million people who have no access to fresh clean water. This is a very sad statistic because many people around the world take water for granted. Water plays a key role in keeping your body healthy. When big people try to lose there weight they are constantly thinking about the foods that will affect there body weight, but in reality you must look at every single thing that you consume including beverages. Soda, sports drinks, energy drinks, even juice all have high amounts of sugars and calories. You may not realize it but you might be consuming a whole ton of calories in just your drink. Many drinks today come with additional sweeteners such as high-fructose corn syrup or fruit juice concentrates. Instead of having a 20oz coffee at Starbucks you should substitute that with either a 6oz coffee with fat free milk so the calorie intake is not as much. Same thing about soda, instead of grabbing a soda that is high in sugar and calories you should grab either a bottle of water or a diet soda which has zero calories. Switching your fruit juices that are from the supermarket with fresh organic juice straight from the fruit will save you from high caloric intake. Having water in-between meals can help manage your weight because it helps speed up your metabolism. Carbonated soft drinks are one of the leading causes in the obesity epidemic. Burning calories requires a supply of water in order to function efficiently; dehydration slows down the fatburning so stay hydrated! Water also helps clear out toxins from your body. By drinking water with a meal it will make you feel fuller sooner which will cause you to eat less and help your food digest properly. About 3.4 million people die each year from a water related disease. The reason behind that is because many of our water supplies might be contaminated by factories or even pollution from human or animals which cause people to get sick when they drink contaminated water. Even drinking from the sink might constitute this because there are many chemicals and traces of other elements that might be found in the water because it feeds throughout different types of metal or simple cause of the fact that the water is simple not clean. Mainly developing worlds are in higher risk than those who live in the United States or Canada

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Fiber

Fiber can be found in fruits, vegetables, whole grains and legumes. Fiber is a very important factor to have in your diet. Having fiber in your diet can affect everything from your skin to your gallbladder, heart and immunity. When we dont eat fiber, the toxins that we should be eliminating through our bowels get reabsorbed into the bloodstream, then those toxins are stuck in our body till they get removed. Having a high fiber diet can have a lot of benefits. First off fiber helps you digest and also helps you excrete a soft stool. Along with that it also helps maintain bowel movement preventing and lowering your risk of developing hemorrhoids and small pouches in your colon. Eating fiber can lower cholesterol levels, the foods that help lower cholesterol are soluble fibers found in beans, oats, flaxseed and oat bran. People with

diabetes also have to eat a good amount of fiber in there diet because it helps lower blood sugar levels. If you are over weight constituting more fiber in your diet will defiantly help you loose weight. The reason being is because fiber helps you feel more full just kinda like how water does and thus you are more likely to eat less, also it helps keep you full for longer periods of time. A high-fiber diets also tend to be less "energy dense," they have fewer calories for the same volume of food. Eating fiber helps promote growth of good bacteria in the gut.

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Bibliography.
http://www.pomwonderful.com/ http://pomegranates.org/index.php?c=3 http://www.cdc.gov/safewater/ http://water.epa.gov/learn/kids/drinkingwater/water_trivia_facts.cfm http://www.dorchesterhealth.org/water.htm http://www.ncbi.nlm.nih.gov/pubmed/19335713 http://www.webmd.com/diet/fiber-health-benefits-11/ http://goaskalice.columbia.edu/benefits-eating-fiber