7/28/2019 My Wellness Book
1/112
DA Plus 10 Page: 1
Fighting
For FitaCindy Ayal
Mt San Antonio College
Spring 2013
NF-25Essentials of Nutrition
Professor C E Betty Crocker, MPA, RD
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My Wellness Book
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DA Plus 10 Page: 2
Table of Contents
Quality Levels .... 3 - 4
Nutritional Profile.... 5 - 15
Perfect Plan analysis .... 16 - 20
Super Foods .. 21 22
Farm totable ... 23 25
Water. 26 28
Fiber 29 30
My Wellness Life.. 31
aPPendix a .. 32 51
aPPendix b .... 52 106
aPPendix c .. 107
references ... 108
7/28/2019 My Wellness Book
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Quality LevelsWe are all different,
though, we are all human;
Homo Sapiens, primates of
Homoinidae, Genus Homo.
Evolution has granted us with
the essential tool that has
allowed us to be the dominant
species on our plant, the human
brain. It enables us to perform
such intellectual tasks as
abstract reasoning, complex
languages, contemplation,
reflection, problem solving,
culture assimilation, social
skills, in addition to creating
and manipulating tools far
greater than any other species on our planet. Nevertheless, through all of our technological
and cultural advances throughout the centuries, one thing remains the same, the needs of the
DRI QUANTIFIED
Unit
DRIGOALS
GOOD SOURCEEXCELLENT
SOURCE
RDA/AI
10-19%
(COLUMN=10%)
20%
(COLUMN=20%)
A B=A*.1 C=A*.2
Water L 2.7 0.27 0.54Kcals Kcal 2777 277.7 555.4
MACRONUTRIENTS
PROTEIN g 83.1 8.31 16.62
CHO g 303 30.3 60.6Fiber g 25 2.5 5LIPIDS g 60 SKIPSaturated g 27 SKIPEFA: n-6 g 12 1.2 2.4EFA: n-3 g 1.1 0.11 0.22
VITAMINS
Thiamin mg 1.1 0.11 0.22
Riboflavin mg 1.1 0.11 0.22
Niacin mg 14 1.4 2.8
B6mg 1.3
0.13 0.26B12 mcg 2.4 0.24 0.48
Folate mcg 400 40 80
Vitamin C mg 75 7.5 15
Vitamin D mcg 15 1.5 3Vitamin A mcg 700 70 140
Vitamin E mcg 15 1.5 3
MINERALSCalcium mg 1000 100 200
Iron mg 18 1.8 3.6
Magnesium mg 310 31 62
Potassium mg 4700 470 940
Zinc mg 8 0.8 1.6
Sodium mg 1500 SKIP
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human body. Staggeringly we are the only known species to have built fires and cook our food
Our diet, the foods and beverages a person usually eats and drinks, directly effects the quality
of our life. Malnourishment can come from a diet in which nutrients are lacking causing
deficiencies and/oran excess of nutrients, either impairs the health. Food and Nutrition Board
of the National Academy of Sciences Institute of Medicine, working in association with Health
Canada, has set values for protein, carbohydrates, fiber, lipids, water, amino acids, as well as
all the vitamins and minerals. Adhering to such Daily Valuesof nutritional standards plays a
vital role in the conservation of ones health. On the previous page is an example of my own
individual Daily Values for each vitamin and mineral, as well as protein, carbohydrates, fiber,
lipids, water, and amino acids.
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Inta
Goa
Defi
1
Water L 2.7 0 2.32 86
Kcals Kcals 2777 0 1228.47 44
PROTEIN g 83.1 0 60.95 7
CHO g 303 0 179.39 5
Fiber g 50 0 26.36 5
LIPIDS g
Saturated g 27 0 6.09 2
EFA: n-6 g 12 0 6.15 5
EFA: n-3 g 1.1 0 0.41 3
Thiamin mg 1.1 0 0.44 4Riboflavin mg 1.1 0 1.21 11
Niacin mg 14 35 12.24 8
B6 mg 1.3 100 1.12 8
B12 g 2.4 0 1.94 8
Folate g 400 1000 129.81 3
Vitamin C mg 75 2000 45.96 6
Vitamin D g 15 50 3.59 2
Vitamin A mcg 700 3000 329.43 4
Vitamin E mcg 15 1000 4.84 3
Calcium mg 1000 2500 499.92 5
Iron mg 18 45 9.22 5
Magnesium mg 310 350 212.48 6
Potassium mg 4700 0 1920.95 4
Zinc mg 8 0 4.73 5
Sodium mg 1500 0 1814.86 12
VITAMINS
MINERALS
MACRONUTRIENTS
DRI GOALS vs. 3-DAY DIET RECORDRI GOALS WB1 3-day Ana
N UT R IEN T UN IT
RDA/AI UL Intake
Nutritional ProfileDemonstrated here is a
three day average intake of not
only calories but the nutrients
in my choices. I paid no
conscious mind to the vitamin
and minerals in my food choices
(Additional information can be
found in Appendix 1). Up until
this point I was mainly
concerned with my caloric
intake. However, an earlier
assignment given to me in class
gave me the perspective to try
and create a well-balanced
plate, or so I thought. In
reviewing my three day average
I find significant lacking of vital
vitamins and minerals. The
nutrients I am lacking are as
follow; Thiamin, Folate, Vitamin
C, Vitamin D, Vitamin E, in
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addition, the minerals, Calcium, Iron, Magnesium, and Zinc.
Websters Dictionary defines vitamins: any various organic substances that are essential
in minute quantities to the nutrition of most animals and some plants, act especially as
coenzymes in the regulation of metabolic process butdo notprovide energyorserve as
building units, and are present in natural foodstuffs or sometimes produced within the body.
Unfortunately, I dont think Webster ever took nutrition at least not Professor Crockers class.
In our diets these tiny non-caloric organic nutrients are essential. However small both in size
and quantity they accomplish colossal tasks.
Vitamins help make possible the process by which
other nutrients are digested
Vitamins help make possible the process by which
other nutrients are absorbed
Vitamins help make possible the process by which
other nutrients are metabolized
Vitamins help make possible the process by which
other nutrients are built into our body structure
Thiamin
Main Functions
o Plays a critical role in the energy metabolism of all cells
o It is a vitamin b involved in the bodys use of fuels
o Also occupies a special site on nerve cell membranes
Deficiency
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o Classic disease is beriberi
Irregular heart rate
Pain in the limbs
Weakness
Sensory perception impairment
Emotional instabilities
Weight loss
o Possible Edema or muscle wasting
Enlarged heart
Heart failure
Muscular weakness
Pain
Apathy
Poor short term memory
Confusion
Difficulty walking
Paralysis
Anorexia
Involuntary Eye Movement
o Alcohol abuse often leads to a
severe form of thiamin deficiency
Wernicke- Korsakoff Syndrome
Alcohol contributes energy but carries almost no nutrients with it and
often displaces food in the diet. In addition, alcohol consumption
impairs absorption of thiamin from the digestive tract and hastens its
excretion in the urine, tripling the risk of deficiency.
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Common food sources
o Baked Potato 1 Whole Potato = 0.22 mg
o Black Beans (cooked) C = 0.21 mg
o Enriched Pasta Cup = 0.14 mg
o Green Peas (cooked) = 0.23 mg
o Pork Chop (lean only) 3 OZ = 0.95 mg
o Sunflower Seeds (raw kernels) 2 tbsp. =
0.26 mg
o Waffle (whole wheat) 1 = 0.25 mg
o Whole Wheat Bagel Bagel = 0.22 mg
Folate
Main Functions
o To make new cells, tissues must have the vitamin folate
o Folate helps to synthesize DNA
o
Also critical roles in the normal metabolism of several amino acids Deficiency
o Immature red and white blood cells
o Cause anemia
o Diminished immunity
o Abnormal digestive functions
o Related to the anemia of vitamin B-12 malabsorption because the two vitamins
work as a teammates in producing red blood cells
o Elevates risk of cancer
Of the cervix in women infected with sexually transmitted virus and HPV
Breast cancer- in women who drink alcohol
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Pancreatic cancer
Common Food Sources
o Asparagus cup = 134 ug
o Avocado cup = 105 ug
o Beef liver 3oz = 221 ug
o Beets cup = 68 ug
o Enriched Cereal cup = 82 ug
o Lentils (cooked) = 179 ug
o Pinto Beans (cooked) cup =
146 ug
o Spinach (raw) 1 cup = 58 ug
Vitamin C
Main Functions
o Best known for maintaining the connective tissues
o an antioxidant
protects substances found in foods and in the body from oxidation by being
oxidized itself
for example, cells of the immune system maintain high levels of
vitamin C to protect themselves from free radical generated during
assaults on bacteria and other invaders
in the blood it protects sensitive blood constituents from oxidation, reduce
inflammation, and helps protect vitamin E
o Assist several enzymes in performing their job
The enzymes involved in the formation and maintenance of the protein
collagen depend on vitamin C
Collagen forms the base for all of the connective tissues: bones,
teeth, skin, and tendons
o A cofactor in other synthetic reactions, such as the production of carnitine, animportant compound for transporting fatty acids within the cells
o And in the creation of certain hormones
Deficiency
o Scurvy
Breakdown of collagen in the absence of vitamin C
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Loss of appetite
Growth cessation
Tenderness to touch
Loose teeth
Swollen ankles and wrist
Tiny red spots in the skin where
blood has leaked out of capillaries
o Anemia
Common food sources
o Sweet Red Peppers (raw) Cup = 142 mg
o Bok Choy ( cooked) Cup 22 mg
o Brussels Sprouts (cooked) Cup = 48mg
o Broccoli ( cooked) Cup = 51 mg
o Grapefruit Cup = 36 mg
o Green Peppers (raw) Cup = 60 mg
o Orange Juice Cup = 62 mg
o Strawberries Cup 42 mg
o Sweet Potato Cup = 20 mg
Vitamin E
Main Functions
o Is an antioxidant acts as a bodyguard against oxidative damage
o Protects against Free Radicals
Formed during normal cell metabolism, run amok and disrupt the
structures of lipids in cell membranes, of lipoproteins (LDL), of DNA in
genetic material, and of proteins that perform cellular work
o Protects red blood cells
Ex. : red blood cells transport oxygen from the lungs to other tissues
o Protects white blood cells that fight diseases
o Sensitive brain tissues depend on it too
Deficiency
o In regards to free radicals left unattended may cause inflammation that may
contribute to some cancers, heart disease or other diseases
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o Loss of muscular coordination
o Loss of reflexes
o Impaired vision and impaired speech
o In premature babies Erythrocyte hemolysis (eh-REETH-ro-sight) (Hee-moh-LIE-sis)
infants become anemic
Occurring before the
transfer of the vitamin
from mother to infant,
which takes place late in
pregnancy
Common food sources
o Canola Oil (raw) 1 tbsp. = 2.3 mg
o Mayonnaise (safflower oil)
1 tbsp. = 3.0 mg
o Safflower Oil (raw)
1 tbsp. = 4.6mg
o Sunflower Seeds (raw kernels)
2 tbsp. = 5.8 mg
o Wheat Germ 1 oz. = 4.5 mg
Calcium Main functions
o It is an integral part of bone structure
o Bone calcium serves as a bank that can release calcium to the body fluids if even
the slightest drop in blood calcium concentration occurs
o In body fluids
Important in nerve transmission
Regulates the transport of ions across cell membranes
Helps maintain normal blood pressure Plays an essential role in the clotting of blood
Essential for muscle contraction, thus, for the heartbeat
Allows secretion of hormones, digestive enzymes, and neurotransmitters
Activates cellular enzymes that regulate many processes
Deficiency
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o Adult bone loss or osteoporosis (OSS-tee-oh-pore-OH-sis)
o Weakened bones
o Stunt growth in children
Common food Sources
o Broccoli (cooked)
1 Cup = 93 mg
o Cheddar Cheese
1 oz. = 288 mg
o Milk 1 Cup = 300 mg
o Sardines (with bones)
3oz = 325 mg
o Tofu (calcium set) Cup = 275 mg
o Turnip Greens (cooked)
1 Cup = 198 mgo Waffle (whole grain) 1 whole = 196 mg
Iron
Main functions
o Iron containing Hemoglobin in the red blood cells carries oxygen from the lungs to
tissues throughout the body
o Iron in myoglobin holds and stores oxygen in the muscles for their use
o In addition takes part of dozens of enzymes, including those involved with energymetabolism
o It is needed to make new cells
Amino acids
Hormones
neurotransmitters
Deficiency
o Iron deficiency
The condition of having depleted iron stores
o Iron deficiency Anemia
A form of anemia caused by a lack of iron and characterized by red blood
cell shrinkage and color loss. Accompanying symptoms are weakness,
headaches, pallor, apathy, intolerance to cold, inability to pay attention
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o Fatigue, mental impairments and impaired physical work capacity and
productivity
Common Food Sources
o Beef Liver (cooked) 3 oz. = 5.24 mg
o Beef Steak 3 oz. = 1.8 mg
o Black Beans (cooked) cup = 1.8 mg
o Clams (steamed) 3 oz. = 23.8 mg
o Enriched Cereal (ready to eat) 1 Cup
= 8.1 mg
o Navy Beans (cooked) cup = 2.3 mg
o Spinach (cooked) Cup = 3.2 mg
o Swiss Chard ( cooked) cup = 2.0 mg
Magnesium Main functions
o Critical to many cell functions
o Assists in the operation of more than 300 enzymes
o Is needed for the release and use of energy from the energy yielding nutrients
o Directly affects the metabolism of potassium, calcium, and vitamin D
For example, calcium promotes muscle contraction ,whereas, magnesium
helps the muscle relax afterward
o Is critical to normal heart functioning
Deficiency
o Can cause weakness, confusions,
o Extreme cases; convulsions, uncontrollable muscle contractions, difficulty
swallowing, hallucinations
o In children growth failure
Common Food Sources
o Spinach (cooked) 1 cup = 78 mgo Black Beans cup = 60 mg
o Soy milk 1 cup = 46 mg
o Bran Cereal (ready to eat)
1 Cup = 60 mg
o Oysters (steamed) 3 0z = 81 mg
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o Yogurt (plain) 1 Cup = 43 mg
Zinc
Main functions
o Works with proteins in every organ
o helps nearly 100 enzymes
make part of genetic cell material
protect cell structures against damage from oxidation
make heme in hemoglobin
assist the pancreas with its digestive and insulin functions
help metabolize carbohydrate, protein, and fat
liberate vitamin A from storage in the livero Indispensable for synthesis of proteins and cell division critical to normal growth
before and after birth
o Affects behavior, learning and mood
o Assists in proper immune functioning
o Essential to wound healing, sperm production, taste perception, normal
metabolic rate, nerve and brain functioning, bone growth, normal development in
children
Deficiencyo Can impair drastically impair immunity and immune response
o Taste perception and loss of appetite
o Night vision
o Alters digestive functions profoundly and causes diarrhea
Common food Sources
o Yogurt 1 cup = 2.2 mg
o Beef Steak (lean) 3 oz. = 4.9 mg
o Enriched Cereal (ready to eat ) 1 Cup = 3.8 mg
o Oysters (steamed) 3 oz. = 154.4 mg
o Pork Chop 3 oz. = 2 mg
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http://www.google.com/url?sa=i&rct=j&q=vitamins%20food&source=images&cd=&cad=rja&docid=XlGQkK55eawYFM&tbnid=9zaz7dWHTO7csM:&ved=0CAUQjRw&url=http://health-and-beauty-information.blogspot.com/2012/11/benefits-and-functions-of-vitamin.html&ei=7y69UbtFxJnJAYbagOgB&bvm=bv.47883778,d.aWc&psig=AFQjCNFLC5GoMiAar6sHsKBww5CIPLZz0g&ust=1371439166043593http://www.google.com/url?sa=i&rct=j&q=vitamins%20food&source=images&cd=&cad=rja&docid=GTh7C_H2tIkmTM&tbnid=UKzUF9VMTRgd7M:&ved=0CAUQjRw&url=http://www.123rf.com/photo_8620576_table-of-vitamins--set-of-food-icons-organized-by-content-of-vitamins.html&ei=Di-9UYzWCKzPywHv1IHgAg&bvm=bv.47883778,d.aWc&psig=AFQjCNFLC5GoMiAar6sHsKBww5CIPLZz0g&ust=1371439166043593http://www.google.com/url?sa=i&rct=j&q=vitamins%20food&source=images&cd=&cad=rja&docid=XlGQkK55eawYFM&tbnid=9zaz7dWHTO7csM:&ved=0CAUQjRw&url=http://health-and-beauty-information.blogspot.com/2012/11/benefits-and-functions-of-vitamin.html&ei=7y69UbtFxJnJAYbagOgB&bvm=bv.47883778,d.aWc&psig=AFQjCNFLC5GoMiAar6sHsKBww5CIPLZz0g&ust=1371439166043593http://www.google.com/url?sa=i&rct=j&q=vitamins%20food&source=images&cd=&cad=rja&docid=GTh7C_H2tIkmTM&tbnid=UKzUF9VMTRgd7M:&ved=0CAUQjRw&url=http://www.123rf.com/photo_8620576_table-of-vitamins--set-of-food-icons-organized-by-content-of-vitamins.html&ei=Di-9UYzWCKzPywHv1IHgAg&bvm=bv.47883778,d.aWc&psig=AFQjCNFLC5GoMiAar6sHsKBww5CIPLZz0g&ust=13714391660435937/28/2019 My Wellness Book
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PERFECT PLAN ANALYSIS
NUTRIENT Unit
DRI GOALS
WB1 3-day
Analysis WB4 3-day WB1 vs WB4
RDA/AI UL
Intake
Intakevs. Goal
(%) Intake
Intakevs. Goal
(%) Intake
Intakevs. Goal
(%)
A B C D
E=(A-
C) F=(B-D)Deficient
120%
Forgivableexcessive
Overcameexcess
Water L 2.7 0 2.32 86% 4.15 154% -1.83 -68%
Kcals Kcals 2777 0 1228.47 44% 2273.32 82%-
1044.85 -38%
MACRONUTRIENTSPROTEIN g 83.1 0 60.95 73% 137.43 165% -76.48 -92%
CHO g 303 0 179.39 59% 242.35 80% -62.96 -21%
Fiber g 50 0 26.36 53% 43.32 173% -16.96 -120%
LIPIDS g 60 0 0 0
Saturated g 27 0 6.09 23% 23.65 88% -17.56 -65%
EFA: n-6 g 12 0 6.15 51% 10.78 90% -4.63 -39%
EFA: n-3 g 1.1 0 0.41 37% 1.54 140% -1.13 -103%
VITAMINS
Thiamin mg 1.1 0 0.44 40% 1.65 150% -1.21 -110%
Riboflavin mg 1.1 0 1.21 110% 3.8 346% -2.59 -236%Niacin mg 14 35 12.24 87% 29.99 214% -17.75 -127%
B6 mg 1.3 100 1.12 86% 3.63 279% -2.51 -193%
B12 mcg 2.4 0 1.94 81% 9.34 389% -7.4 -308%
Folate mcg 400 1000 129.81 32% 778.9 195% -649.09 -163%
Vitamin C mg 75 2000 45.96 61% 328.32 438% -282.36 -377%
Vitamin D mcg 15 50 3.59 24% 14.4 96% -10.81 -72%
Vitamin A mcg 700 3000 329.43 47% 1810.83 259% -1481.4 -212%
Vitamin E mcg 15 1000 4.84 32% 12.26 82% -7.42 -50%
MINERALS
Calcium mg 18 2500 499.92 50% 2401.69 240%-
1901.77 -190%
Iron mg 310 45 9.22 51% 16.97 94% -7.75 -43%
Magnesium mg 4700 350 212.48 69% 590.6 191% -378.12 -122%
Potassium mg 8 0 1920.95 41% 6491.58 138%-
4570.63 -97%
Zinc mg 1500 0 4.73 59% 14.72 184% -9.99 -125%
Sodium mg 1500 0 1814.86 121% 1381.54 92% 433.32 29%
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Perfect plan ANALYSIS contdOn the previous page was my redemption. My ability to use what I have learned in
hopes of rectifying my past mistakes and adhering to the guidelines set forth for me by
following the Daily Values established by the DRI Committee. In an overall effort to avoid
diseases such as; coronary artery disease, cancer, high blood pressure, high cholesterol,
diabetes, obesity, and an ongoing list effected and/or controlled with nutrition.
Acknowledging my previous mistakes I now discuss with you the benefits of remedying such
past said actions.
Carbohydrates
Defined as: compounds composed
of single or multiple sugars
o CHO: Carbon Hydrogen
Oxygen
o Complex CHO: long chains of
sugar units arranged to form starch or fiber
Provide vitamins, minerals, and fiber
o Simple CHO: sugars, including both singular units and linked pairs of sugar units
Quickly converted to glucose in the body
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Learning the difference and allowing myself to indulge in the consumption of good carbs
vs. bad carbs was very empowering. Complex carbs are digested slowly allowing for prolonged
energy and aid with weight loss because they are high in fiber, contain natural sugars lower
insulin levels and lower glycemic. Learning this piece of vital information allowed me to safely
hit the recommended daily intake of calories, which I originally thought was ridiculous,
without the concern of gaining weight. Furthermore, I was able to consume addition complex
cards as fruits and vegetables which made my vitamin and mineral deficiencies null and void.
(See Appendix B for detailed information of food consumption)
Furthermore the human body needs fatty acids, another deficiency taken care of. Fatty
acids serve as raw materials from which the body makes substances known as eicosanoids
(eye-Coss-ah-noyds). Muscle relaxation and contraction, blood lipid regulation, blood vessel
constriction and dilation, and immune response to injury and infections (fevers, inflammation,
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and pain), are functions that
Eicosanoids affect. Fatty acids
are said to may also regulate
or take part of other serious
roles such as; help regulate
genetic activities affecting
metabolism, maintain structure of the skin, assist in gene regulation, promote normal growth
and vision, and contribute lipids to the brain and nerves. Seeds, nuts, vegetable oils (safflower
sesame, soybean, and sunflower) poultry fat, oils (canola, flaxseed, soybean, walnut and
wheat germ), and sea food (sea bass, herring, salmon, sardines, trout, halibut, shrimp,
swordfish, and tilapia) are all good examples of food to find Omega 3 and Omega 6 Fatty Acids
Also, during my 3 day analysis I took into consideration the amount of sodium I was
consuming. The U. S. Department of Health and Human Services, National Institute of Health,
and the National Heart, Lung and Blood Institute have created a plan known as Dietary
Approach to Stop Hypertension (D.A.S.H.). It is an eating plan striving for the reduction in
consumption of salt, thus reducing the amount of sodium consumed. Dash recommends 2300
milligrams as acceptable by the National Pressure Education Program. My Daily Value is set at
1500. In order to reach that goal I drastically reduced the use of adding salt to all my recipes
by either eliminating it completely or using it very scarcely only if truly necessary (which its
not).
Nevertheless, sodium is the principal ion used to maintaining the volume of fluid outside
cells in our body. Like Professor Crocker says, Nothing is allbad but nothing is allgood.
Sodium
Main functions
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o Bodys fluid and electrolyte balance
o Acid balance
o Vital to muscle contraction
o Significant to nerve transmission
Deficiencies
o L. Cordain and coauthors, Origins and evolution of the Western diet: Health
implications for the 21st century, American Journal of Clinical Nutrition 81 (2005):
341-354, states that although the deficiency of sodium would harmful, there is no
known human diets that lack sodium
Toxicities (too much sodium)
o Associated with Hypertension
Hypertension Related Strokes
o Heart Disease
o Cerebral Hemorrhage
o Blood Pressure
o
Calcium excretion Compromising the integrity of the bones
o Aggravate Kidney Problems
o K. M. Fock and coauthors, Asia-Pacific consensus guidelines on gastric cancer
prevention, Journal of Gastroenterology and Hepatology 23 ( 2009): 351-365has
provided research of excessive sodium being linked with stomach cancer
Pages 21 and 22 provide a visual aide to the food I consider Super. These food are the
foundation of my new diet and help me provide a well-balanced meal plan, with the security
that I am consuming my essential vitamins and minerals. Furthermore keeping these foods
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always on my shopping assures me that I will always have what I need to make a balanced
meal when meal prepping.
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1 2 3 4 5 6 7 8 9 10
SP INA C H M ILKBAKED
P OTA TO
BRUSSEL
SPROUTSSALMON
R A S P -
BERRIESYOGUR T
SUNFLOWER
SEEDSLENTILS
RED BELL
P E P P E R S
1 C UP 8 OZ ON E 1 CUP 4 OZ 1 CUP 1 C UP 1 TB SP 1 CUP ONE
Water L 0.05 0.22 0.13 0.11 0.07 0.11 0.21 0 0.1 0.15
Kcals
PROTEIN g 1.34 8.22 4.32 4.46 25.06 1.48 14.04 3.09 13.39 0.73
CHO g 1.69 12.2 36.59 11.81 0 14.69 18.82 3.85 29.89 4.46
Fiber g 1.08 0 3.81 5.02 0 7.99 0 1.78 11.73 1.55
LIPIDSSaturated
EFA: n-6 g 0.01 0.07 0.07 0.06 0.76 0.31 0.01 5.25 0.02 0.03
EFA: n-3 g 0.04 0.01 0.02 0.13 0 0.15 0 0.01 0.05 0.02
Thiamin mg 0.04 0.05 0.11 0.18 0.39 0.04 0.12 0.02 0.25 0.04
Riboflavin mg 0.11 0.45 0.08 0.12 0.15 0.05 0.57 0.04 0.11 0.06
Niacin mg 0.22 0.23 2.44 0.98 9.12 0.74 0.3 1.12 1.57 0.72
B6 mg 0.11 0.09 0.54 0.29 0.73 0.07 0.13 0.23 0.026 0.22
B12 g 0 1.15 0 0 3.18 0 1.49 0 0 0
Folate g 0.27 12.2 48.44 80.52 38.56 25.83 29.4 37.92 268.8 34.04
Vitamin C mg 4.41 0 16.61 112.2 4.2 32.23 2.2 0.22 2.23 94.5
Vitamin D g 0 2.93 0 0 0 0 0 0 0 0
Vitamin A mcg 235.8 142 1.73 50.16 235.8 2.46 4.9 0 0 116.18
Calcium mg 61.2 305 25.95 55.44 17.01 30.75 487.6 11.2 28.21 5.18
Iron mg 1.61 0.07 1.87 1.85 0.39 0.85 0.22 0.61 4.95 0.32
Magnesium mg 39.15 26.8 48.44 30.36 34.02 27.06 46.55 20.64 53.46 8.88
Potassium mg 209.7 366 925.6 513.48 435.5 185.73 624.8 136 548 156.14
Zinc mg 0.34 1.02 0.62 0.55 0.49 0.52 2.38 0.85 1.89 0.19
Sodium mg
200
7.5
1.5
MINERALS
VITAMINS
15
3
14070
100
Skip
62
940
1.6
SUPER FOODS NUTRITION PROFILE
List Super Food
Portion Size
MACRONUTRIENTSSkip
0.27
NUTRIENT UnitGood
3.6
0.8
QUANTITY
Excellent
0.54
0
0
0
2.4
0.22
0.22
0.22
2.8
0.26
0.48
80
1.8
31
470
8.31
30.3
2.5
1.2
SkipSkip
40
0.11
0.11
0.11
1.4
0.13
0.24
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Farm To Table
First domesticated by the Andean peoples
over 3000 years ago, used by the Incas as a sacred
crop, rejected by Spanish colonists during their
conquest of South America as inferior food,
quinoa has come a long way. It is now popular in
countries such as Japan, China and Europe,
however, more importantly has become popular in the United States. It is my Superfoodand it
can be yours. This year, 2013, has been declared by the United Nations General Assembly as
the International Year of Quinoa. Their hope is to bring to light the role that quinoa can play
in providing not only nutrition, but food security and poverty eradication, with an overall
objective of achieving at least one if not some of the Millennium Development Goals.
This Superfoodis very versatile, allowing itself to be introduced and combined with
many diets ranging from elderly,
diabetics, celiacs, children, vegetarian,
high performance athletes and even
lactose intolerant individuals. Quinoa,
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referred to as a cereal, has a superior quality and balance of its protein ranging between 12%
and 16%. In addition, 37% of its protein is made up of vital amino acids. It is easily digested
and has no cholesterol. The majority of its fats are both monounsaturated and
polyunsaturated. Quinoa is rich in fiber and is said to contain less than 20mg/kg. The grain
contains a variety of essential minerals at higher levels than most other cereals, including;
calcium (1.5 times higher than wheat), iron (twice as high as wheat), manganese, magnesium,
phosphorous, potassium, zinc, lithium and copper. In addition, to its contents are vitamins
such as Thiamin, Riboflavin, Niacin, B-6, Folate, A, and E.
The key requisites for satisfactory quinoa production are soil, pH of soil, climate,
water, precipitation, temperature, radiation and altitude.
Preparation of the soil is an important activity that determines the future success of
the crop.
It is advisable to rotate with crops that are not of the same family and preferably to
use land previously given over to potato or another tuber to benefit from the
crumbly soil and residual nutrients.
Sowing should be done when
weather conditions are most
favorable, with an adequate
temperature of 15-20C
Soil moisture equivalent to at
least 3/4 of field capacity to
facilitate seed germination.
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Quinoa is a plant that has a high demand for nutrients, principally nitrogen, calcium,
phosphorous and potassium. It therefore requires good manuring and adequate
fertilization.
Although I did not include Quinoa as one of my Super foods I keep it well in mind that it
is, allowing myself to be creative and experiment with this magnificent ingredient.
This ingredient is a very versatile foods allowing itself to be included in diets ranging
from:
Elderly
Diabetics
CelicasChildrenVegetarian
High performance athletesLactose intolerant
individuals
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WaterIt is the most indispensable
nutrient, says Nutritional: Concepts
and Controversies. Our bodies are
made of approximately 60% of water.
The concept of drinking water is so
simple, yet so difficult. Unfortunate
for us in this era of processed and
sugar infused beverages coming in so
many varieties water is often
overlooked. Up to 37% of Americans
often mistake thirst for hunger and 75% of Americans walk around daily dehydrated. A simple
2% drop in body water can cause difficulty focusing on basic tasks (focusing on the computer
screen or a printed page), prompt vague short term memory, even trouble with basic math.
Thusly water has very significant functions in our body (Appendix C).
Water is incorporated in chemical structure in our body
o Structures the compounds that form our cells
o Structures the compounds that form our tissues
Such as in the mouth, nose and eyes
o Structures the compounds that form our very organs
It is the bodys cleansing agent
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o Dissolves waste created by our bodys everyday functions
For example: protein metabolism
Nitrogen dissolves in water, it is then filtered in our kidneys, excreted
in our urine
Thus riding the body of waste through urination, perspiration and bowel
movements
Lessening the burden of our kidneys and liver
Participates in chemical reactions in the body
Lubricant around joints
The bodys temperature regulation is assisted by water
Carries nutrients throughout the body daily
Servers as a solvent (a substance that dissolves
another and holds it in solution) for the essential
vitamins and minerals we consume
o Helping our body absorb such nutrients
o
In addition to amino acids and glucoseo Carries these nutrients and oxygen to our
cells
o Makes these minerals accessible for our
body to use
Helps convert food into energy
Helps breathing by moistening oxygen intake
Protects and cushions our vital organs
Helps prevent constipation
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When our body is lacking water and thirst is trigger in our body most Americans choose
sugary beverages, soda and juices. An average American consumes 21% of their daily caloric
intake from a beverage. Weight gain being a consequence of these choices. For example, a 20
oz. bottle of Coca- Cola contains 240 calories
and 65g of sugar. If an individual were to
drink this serving (in excess to their daily
allocated calories) just once a day, daily for a year, an individual would gain, alone on the
consumption of this beverage in excess, 25 pounds. This weight gain can eventually lead to an
individual becoming overweight and at risk of becoming obese.
In America 7 out of 10 adult individuals are overweight, obese, or even morbid obese.
Certainly an adult diagnosed with obesity and any of its accompanying conditions has a
profound challenge ahead of them to retract, change, and build upon any habits which have
led to their state, but what of a child? What of childhood obesity?
Childhood obesity has more than doubled in children and tripled
in adolescents in the past 30 years, since 2000 it has gone up 10%
alone. Today an alarming one in every three children or
adolescent is overweight or obese and, unfortunately, the
children are not exempt from any medical conditions that are
linked with obesity. In addition, of all of the children born in the
year 2000, one in every three of those children will develop
diabetes in their lifetime.
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Furthermore, todays obese children are confronting serious health problems not regularly
thought of or introduced until adulthood. They are encountering high blood pressure, type 2
diabetes, high cholesterol levels, in addition,
low self-esteem, anxiety, eating disorders,
negative body image, and depression. In fact,
obese children as young as age 3 show
indicators for developing heart disease later in
life (American Heart Association Statistical
Source Book, 2011). One of the most sobering
statements found in the American Heart
Associations book, 2011, came from Richard Carmona, former Surgeon General, ofwhom
which stated that because of the increasing rates of obesity, unhealthy eating habits and
physical activity, we may see the first generation that will be less healthy and have a shorter
life expectancy that their parents. In addition, overweight children have an 80% chance of
staying overweight their entire life. (http://theweightofthenation.hbo.com/)
The consumption of adequate water can quench more than just thirst. Water is my only
choice in beverage when eating, snacking, and exercising. Today I choose not to drink soda or
juice. Vitamins thought to be found in most fortified/ enhanced juices often come with the
added sugar consumption. Consuming the fruit or vegetable in moderation has a healthier
advantage. When thought is put into our bodys need todrink, water should be the only
answer.
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Fiber
Fiber its another Big DEAL. Consuming adequate dietary fiber in ones meals cansignificantly help the gastrointestinal tract and influence how nutrients are absorbed in our
body. Fiber in itself is a type of carbohydrate and it cannot be digested by our body with
exception of some fibers which is an energy source for colonic bacteria.
Dietary fiber : indigestible portion of food derived from plants
o Soluble fiber:
dissolves in water
Slow the movement of food through our
system (slows digestion)
Promotes fullness
Helps lower cholesterol (by binding to it for
elimination)
o Insoluble Fiber:
The tough,
fibrous structures of fruits, vegetables and grains
Doesnt dissolve in water
Add bulk to stool
Reduces constipation
The overall benefits of fiber in ones diet is to prevent straining by
increasing regularity, promote fullness by slowing down the
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movement of food from the stomach to the small intestine, prevents the disease
Diverticulitis by keeping the muscles surrounding healthy, reduces the risk of
cardiovascular disease, slows flow of glucose into the blood, and lowers blood
cholesterol. Women should strive for 20 grams of fiber a day and men should strive for
over 30 grams per day.
1. Dont juice it! Eat the whole fruit
2. Check labels for true Whole wheat or Whole oats
3. Eat more beans they are a great source of fiber, protein, and good carbs
4. Try the legumes family such as lentils
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Wellness StrategyThroughout this journey I have been enlightened not only with the tools needed to
make an adjustment in my life and in the life of my spouse but the life of my family and futurefamily. It is quite overwhelming to think that it is not till the age of 28 that I have taken an
initiative to find the answers needed to determine what makes a wholesome life. I am very
grateful to have taken this course but more over to have been blessed with a professor who is
so passionate about this. She has inspired me, she has inspired me so that I wish to inspire
others, like preaching a gospel.
I plan to use this wellness book as a reference and a tool to stay motivated daily
I plan to be conscious of what I do daily in regards to my nutrition, my health and
my overall happiness
I plan to further educate myself because knowledge is empowering
I plan to motivate, inspire, live by example in hopes to make a difference if the
health of someone else
I plan to stick to my plan
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Appendix aProfile
Active Profile: Cindy's Main Profile
Height: 5 ft. 5 inches Weight: 229.0 lbs.
Age: 28 years
BMI: 38.1
Gender: Female
Pregnancy: Not Pregnant
Activity Level: Active
Smoker: No
Strict Vegetarian/Vegan: No
DRI Goals
Nutrient DRI
Energy
Kilocalories 2777 kcal
Protein 83.1 g Daily requirement based on gramsper kilogram of body weight
Carbohydrate 303.0 - 438.0 g
Fat, Total 60.0 - 105.0 g No recommendation
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Fat
Saturated Fat < 27 g Less than 10% of calories
Monounsaturated Fat * No recommendation
Polyunsaturated Fat * No recommendation
Trans Fatty Acid * No recommendation
Cholesterol < 300 mg Less than 300mg recommended
Essential Fatty AcidsOmega-6 Linoleic 12 g
Omega-3 Linolenic 1.1 g
Carbohydrates
Nutrient DRI
Dietary Fiber, Total 25 g
Sugar, Total * No recommendation
Other
Water 2.7 L
Alcohol * No recommendation
VitaminsThiamin 1.1 mg
Riboflavin 1.1 mg
Niacin 14 mg
Vitamin B6 1.3 mg
Vitamin B12 2.4 g
Folate (DFE) 400 g
Vitamin C 75 mg
Vitamin D (ug) 15 g DRI Adequate Intake
Vitamin A (RAE) 700 g
Vitamin A (IU) 2333 IU
Alpha-Tocopherol 15 mg
Minerals
Calcium 1000 mg DRI Adequate Intake
Iron 18 mg
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Magnesium 310 mg
Potassium 4700 mg DRI Adequate Intake
Zinc 8 mg
Sodium 1500 mg DRI Adequate Intake
Macronutrient Ranges for Apr 25, 2013, Apr 26, 2013, Apr 27, 2013
Recommended Actual Intake
Recommended Yours
Carbs 45%-65% 1,250-1,805 kCal 58% 718kCal
Protein 10%-35% 278-972 kCal 20% 244
kCal
Fats 20%-35% 555-972 kCal 25% 313kCal
Alcohol 0% 0 kCal 0% 3 kCal
Fat Breakdown for Apr 25, 2013, Apr 26, 2013, Apr 27, 2013
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Source of Fat 0% 25% 50% 75% 100%Saturated Fat 4%
Monounsaturated Fat 10%
Polyunsaturated Fat 5%
Trans Fatty Acid 0%Unspecified %6
* Transfat data is not yet reported by all sources and therefore may be under-represented.
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Protein 83.1 g 60.95 g 73%
Carbohydrate 303.0 - 438.0 179.39 g g
Fat, Total 60.0 - 105.0 34.79 g g
Fat
Saturated Fat < 27 g 6.09 g 23%
Monounsaturated Fat * 13.36 g
Polyunsaturated Fat * 6.73 g
Trans Fatty Acid * 0 g
Cholesterol < 300 mg 156.91 mg 52%
Essential Fatty AcidsOmega-6 Linoleic 12 g
6.15 g51%
Omega-3 Linolenic 1.1g
0.41 g 38%
Carbohydrates
Dietary Fiber, Total 25 g 26.36 g 105%
Sugar, Total * 59.47 g
Other
Water 2.7L
2.32 L 86%
Alcohol * 0.48 g
VitaminsThiamin 1.1 mg 0.44 mg 40%
Riboflavin 1.1 mg 1.21 mg 110%
Niacin 14 mg 12.24 mg 87%
Vitamin B6 1.3 mg 1.12 mg 86%
Vitamin B12 2.4 g 1.94 g 81%
Folate (DFE) 400 g 129.81 g 32%
Intake vs. Goals for Apr 25, 2013, Apr 26, 2013, Apr 27, 2013
Nutrient DRI Intake 0% 25% 50% 75% 100%
EnergyKilocalories 2777kcal 1,228.47 kcal 44%
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Vitamin C 75 mg 45.96 mg 61%
Vitamin D (ug) 15 g 3.59 g 24%
Vitamin A (RAE) 700 g 329.43 g 47%
Vitamin A (IU) 2333 IU 4,212.04IU
181%
Alpha-Tocopherol 15 mg 4.84 mg 32%
Minerals
Calcium 1000 mg 499.92 mg 50%
Iron 18 mg 9.22 mg 51%
Magnesium 310 mg212.48 mg
69%
Nutrient DRI Intake 0% 25% 50% 75% 100%
Potassium 4700 mg 1,920.95 mg 41%
Zinc 8 mg 4.73 mg 59%
Sodium 1500 mg 1,814.86 mg 121%
MyPlate Analysis for Apr 25, 2013, Apr 26, 2013, Apr 27, 2013
Goal* Actual % Goal
Grains10.0 oz. eq.
tips0 oz. eq. 0%
Vegetables 3.5 cup eq. tips 0 cup eq. 0%
Fruits 2.5 cup eq. tips 0 cup eq. 0%
Dairy 3.0 cup eq. tips 0 cup eq. 0%
Protein Foods 7.0 oz. eq. tips 0 oz. eq. 0%
Empty Calories426.0 0 0%
Your results are based on a 2777calorie pattern.
Make Half Your Grains Whole!Aim for at least 5.0 oz. eq.wholegrains.
http://www.choosemyplate.gov/foodgroups/grains.htmlhttp://www.choosemyplate.gov/foodgroups/grains.htmlhttp://www.choosemyplate.gov/foodgroups/grains_tips.htmlhttp://www.choosemyplate.gov/foodgroups/grains_tips.htmlhttp://www.choosemyplate.gov/foodgroups/vegetables.htmlhttp://www.choosemyplate.gov/foodgroups/vegetables.htmlhttp://www.choosemyplate.gov/foodgroups/vegetables_tips.htmlhttp://www.choosemyplate.gov/foodgroups/vegetables_tips.htmlhttp://www.choosemyplate.gov/foodgroups/fruits.htmlhttp://www.choosemyplate.gov/foodgroups/fruits.htmlhttp://www.choosemyplate.gov/foodgroups/fruits_tips.htmlhttp://www.choosemyplate.gov/foodgroups/fruits_tips.htmlhttp://www.choosemyplate.gov/foodgroups/dairy.htmlhttp://www.choosemyplate.gov/foodgroups/dairy.htmlhttp://www.choosemyplate.gov/foodgroups/dairy_tips.htmlhttp://www.choosemyplate.gov/foodgroups/dairy_tips.htmlhttp://www.choosemyplate.gov/foodgroups/proteinfoods.htmlhttp://www.choosemyplate.gov/foodgroups/proteinfoods.htmlhttp://www.choosemyplate.gov/foodgroups/proteinfoods_tips.htmlhttp://www.choosemyplate.gov/foodgroups/proteinfoods_tips.htmlhttp://www.choosemyplate.gov/foodgroups/emptycalories.htmlhttp://www.choosemyplate.gov/foodgroups/emptycalories.htmlhttp://www.choosemyplate.gov/professionals/pdf_food_intake.htmlhttp://www.choosemyplate.gov/professionals/pdf_food_intake.htmlhttp://www.choosemyplate.gov/professionals/pdf_food_intake.htmlhttp://www.choosemyplate.gov/professionals/pdf_food_intake.htmlhttp://www.choosemyplate.gov/foodgroups/grains.htmlhttp://www.choosemyplate.gov/foodgroups/grains.htmlhttp://www.choosemyplate.gov/foodgroups/grains.htmlhttp://www.choosemyplate.gov/foodgroups/grains.htmlhttp://www.choosemyplate.gov/foodgroups/grains.htmlhttp://www.choosemyplate.gov/foodgroups/grains.htmlhttp://www.choosemyplate.gov/foodgroups/grains.htmlhttp://www.choosemyplate.gov/foodgroups/grains.htmlhttp://www.choosemyplate.gov/professionals/pdf_food_intake.htmlhttp://www.choosemyplate.gov/professionals/pdf_food_intake.htmlhttp://www.choosemyplate.gov/foodgroups/emptycalories.htmlhttp://www.choosemyplate.gov/foodgroups/proteinfoods_tips.htmlhttp://www.choosemyplate.gov/foodgroups/proteinfoods.htmlhttp://www.choosemyplate.gov/foodgroups/dairy_tips.htmlhttp://www.choosemyplate.gov/foodgroups/dairy.htmlhttp://www.choosemyplate.gov/foodgroups/fruits_tips.htmlhttp://www.choosemyplate.gov/foodgroups/fruits.htmlhttp://www.choosemyplate.gov/foodgroups/vegetables_tips.htmlhttp://www.choosemyplate.gov/foodgroups/vegetables.htmlhttp://www.choosemyplate.gov/foodgroups/grains_tips.htmlhttp://www.choosemyplate.gov/foodgroups/grains.html7/28/2019 My Wellness Book
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Vary Your Veggies!Aim for this much every week:
Dark Green Vegetables = 2.0 cups weekly
Orange Vegetables = 1.5 cups weeklyDry Beans &Peas = 2.5 cups weeklyStarchy Vegetables = 2.5 cups weeklyOther Vegetables = 5.5 cups weekly
Oils:Aim for 8.0teaspoons of oila day.
*MyPlate contains recommendations only for calorie levels up to 3,200per day. If Diet Analysis Plus recommends more than 3,200 calories perday for you, talk to your instructor for guidance on how to use MyPlate.
**CAUTION!Recipes are not included on the MyPlate Report, as platevalues for these cannot be calculated.
Intake Spreadsheet for Apr 25, 2013
Item Name Meal Quantity Wt(g) Kcal(kcal)
Steel Cut Oats Breakfast 450 gram(s) 447.18 332.97
Water, Tap Breakfast 8 fluid ounce(s) 237 0
Water, Tap Breakfast 8 fluid ounce(s) 237 0
Water, Tap Lunch 8 fluid ounce(s) 237 0
Tomato Sandwich Lunch 192.85 gram(s) 178.4 245.8
Barley Soup Dinner 650 gram(s) 650 447.19
Water, Tap Dinner 8 fluid ounce(s) 237 0
Water, Tap Snacks 8 fluid ounce(s) 237 0
Banana Almond Smoothie Snacks 447.47 gram(s) 437.1 166.93
2,897.69 1,192.88
Item Name Protein(g) Carb(g) Fat(g) Sat Fat(g)
Steel Cut Oats 9.91 60.64 8.57 1.16
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
http://www.choosemyplate.gov/foodgroups/vegetables.htmlhttp://www.choosemyplate.gov/foodgroups/vegetables.htmlhttp://www.choosemyplate.gov/foodgroups/vegetables.htmlhttp://www.choosemyplate.gov/foodgroups/vegetables.htmlhttp://www.choosemyplate.gov/foodgroups/oils.htmlhttp://www.choosemyplate.gov/foodgroups/oils.htmlhttp://www.choosemyplate.gov/foodgroups/oils.htmlhttp://www.choosemyplate.gov/foodgroups/oils.htmlhttp://www.choosemyplate.gov/foodgroups/oils.htmlhttp://www.choosemyplate.gov/foodgroups/vegetables.htmlhttp://www.choosemyplate.gov/foodgroups/vegetables.html7/28/2019 My Wellness Book
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Water, Tap 0 0 0 0
Tomato Sandwich 12.14 31.28 8.27 1.78
Barley Soup 25.11 64.97 10.96 2.5
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
Banana Almond Smoothie 6.53 23.39 5.85 1.18
53.69 180.28 33.65 6.61
Item Name Mono Fat(g) Poly Fat(g) Trans Fat(g) Chol(mg)
Steel Cut Oats 1.58 3.38 0 2.79
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
Tomato Sandwich 4.49 1.15 0 93.25
Barley Soup 2.78 0.76 0 54.31
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
Banana Almond Smoothie 2.96 1.18 0 6.1
11.8 6.47 0 156.45
Item Name Omega-6(g) Omega-3(g) Diet Fiber(g) Sugar(g)
Steel Cut Oats 3.18 0.2 6.81 29.89
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
Tomato Sandwich 1.05 0.05 5.91 5.96
Barley Soup 0.66 0.07 10.53 12.65
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
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Banana Almond Smoothie 1.16 0.02 2.59 15.28
6.04 0.35 25.84 63.78
Item Name Water(L) Alcohol(g) Thiamin(mg) Ribo(mg)
Steel Cut Oats 0.36 0 0.05 0.48
Water, Tap 0.24 0 0 0
Water, Tap 0.24 0 0 0
Water, Tap 0.24 0 0 0
Tomato Sandwich 0.12 0 0.25 0.3
Barley Soup 0.49 0 0.16 0.2
Water, Tap 0.24 0 0 0
Water, Tap 0.24 0 0 0
Banana Almond Smoothie 0.4 0.72 0.05 0.35
2.56 0.72 0.51 1.34
Item Name Niacin(mg) Vit B6(mg) Vit B12(g) Fol (DFE)(g)
Steel Cut Oats 0.21 0.12 0.26 8.77
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
Tomato Sandwich 3.36 0.23 0.28 50.45
Barley Soup 6.52 0.44 0.23 42.12
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
Banana Almond Smoothie 0.83 0.3 0.57 23.94
10.92 1.1 1.35 125.28
Item Name Vit C(mg) Vit D (ug)(g) Vit A (RAE)(g) Vit A (IU)(IU)
Steel Cut Oats 4.85 0.67 35.59 168.39
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
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Water, Tap 0 0 0 0
Tomato Sandwich 9.29 0.55 207.99 3570.07
Barley Soup 18.22 0.12 3.65 76.06
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
Banana Almond Smoothie 5.92 1.46 72.8 282.72
38.27 2.81 320.04 4,097.23
Item Name Alpha-T(mg) Calcium(mg) Iron(mg) Magn(mg)
Steel Cut Oats 0.36 135.12 2.12 38.07
Water, Tap 0 7.11 0 2.37
Water, Tap 0 7.11 0 2.37
Water, Tap 0 7.11 0 2.37
Tomato Sandwich 1.43 99.97 2.08 64.47
Barley Soup 0.63 78.52 4.02 63.89
Water, Tap 0 7.11 0 2.37
Water, Tap 0 7.11 0 2.37
Banana Almond Smoothie 2.02 191 0.5 56.72
4.44 540.16 8.72 235.01
Item Name Potas(mg) Zinc(mg) Sodium(mg)
Steel Cut Oats 301.78 0.99 35.47
1,943.27 5.39 2,045.17
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Potas(mg) Zinc(mg) Sodium(mg)
Water, Tap 2.37 0 7.11
Water, Tap 2.37 0 7.11
Water, Tap 2.37 0 7.11
Tomato Sandwich 416.59 1.54 425.38
Barley Soup 721.29 1.98 1486.55
Water, Tap 2.37 0 7.11
Water, Tap 2.37 0 7.11
Banana Almond Smoothie 491.76 0.88 62.22
1,943.27 5.39 2,045.17
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Intake Spreadsheet for Apr 26, 2013
Item Name Meal Quantity Wt(g) Kcal(kcal)
Banana Almond Smoothie Breakfast 447.47 gram(s) 437.1 166.93
Water, Tap Breakfast 8 fluid ounce(s) 237 0
Water, Tap Lunch 8 fluid ounce(s) 237 0
Tomato Sandwich Lunch 192.85 gram(s) 178.4 245.8
Water, Tap Dinner 8 fluid ounce(s) 237 0
Barley Soup Dinner 659.16 gram(s) 659.16 453.49
Steel Cut Oats Snacks 492.57 gram(s) 489.49 364.47
2,475.16 1,230.69
Item Name Protein(g) Carb(g) Fat(g) Sat Fat(g)
Banana Almond Smoothie 6.53 23.39 5.85 1.18
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
Tomato Sandwich 12.14 31.28 8.27 1.78
Water, Tap 0 0 0 0
Barley Soup 25.47 65.88 11.12 2.53
Steel Cut Oats 10.84 66.38 9.38 1.27
54.98 186.93 34.62 6.76
Item Name Mono Fat(g) Poly Fat(g) Trans Fat(g) Chol(mg)
Banana Almond Smoothie 2.96 1.18 0 6.1
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
Tomato Sandwich 4.49 1.15 0 93.25
Water, Tap 0 0 0 0
Barley Soup 2.81 0.77 0 55.08
Steel Cut Oats 1.73 3.7 0 3.05
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11.99 6.8 0 157.48
Item Name Omega-6(g) Omega-3(g) Diet Fiber(g) Sugar(g)
Banana Almond Smoothie 1.16 0.02 2.59 15.28
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
Tomato Sandwich 1.05 0.05 5.91 5.96
Water, Tap 0 0 0 0
Barley Soup 0.67 0.07 10.68 12.83
Steel Cut Oats 3.48 0.22 7.45 32.72
6.35 0.37 26.63 66.78
Item Name Water(L) Alcohol(g) Thiamin(mg) Ribo(mg)
Banana Almond Smoothie 0.4 0.72 0.05 0.35
Water, Tap 0.24 0 0 0
Water, Tap 0.24 0 0 0
Tomato Sandwich 0.12 0 0.25 0.3
Water, Tap 0.24 0 0 0
Barley Soup 0.5 0 0.17 0.2
Steel Cut Oats 0.4 0 0.06 0.53
2.13 0.72 0.52 1.39
Niacin(mg) Vit B6(mg) Vit B12(g) Fol (DFE)(g)
Banana Almond Smoothie 0.83 0.3 0.57 23.94
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
Tomato Sandwich 3.36 0.23 0.28 50.45
Water, Tap 0 0 0 0
Barley Soup 6.61 0.45 0.24 42.72
Steel Cut Oats 0.23 0.13 0.29 9.6
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11.03 1.12 1.38 126.71
Item Name Vit C(mg) Vit D (ug)(g) Vit A (RAE)(g) Vit A (IU)(IU)
Banana Almond Smoothie 5.92 1.46 72.8 282.72
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
Tomato Sandwich 9.29 0.55 207.99 3570.07
Water, Tap 0 0 0 0
Barley Soup 18.47 0.12 3.71 77.13
Steel Cut Oats 5.31 0.73 38.95 184.32
38.99 2.87 323.45 4,114.24
Item Name Alpha-T(mg) Calcium(mg) Iron(mg) Magn(mg)
Banana Almond Smoothie 2.02 191 0.5 56.72
Water, Tap 0 7.11 0 2.37
Water, Tap 0 7.11 0 2.37
Tomato Sandwich 1.43 99.97 2.08 64.47
Water, Tap 0 7.11 0 2.37
Barley Soup 0.64 79.63 4.08 64.79
Steel Cut Oats 0.4 147.9 2.32 41.67
4.48 539.83 8.97 234.77
Item Name Potas(mg) Zinc(mg) Sodium(mg)
Banana Almond Smoothie 491.76 0.88 62.22
Water, Tap 2.37 0 7.11
Water, Tap 2.37 0 7.11
Tomato Sandwich 416.59 1.54 425.38
Water, Tap 2.37 0 7.11
Barley Soup 731.46 2.01 1507.5
Steel Cut Oats 330.33 1.09 38.83
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1,977.25 5.52 2,055.26
Intake Spreadsheet for Apr 27, 2013
Item Name Meal Quantity Wt(g) Kcal(kcal)Steel Cut Oats Breakfast 492.57 gram(s) 489.49 364.47
Water, Tap Breakfast 8 fluid ounce(s) 237 0
Water, Tap Lunch 8 fluid ounce(s) 237 0
Mediterranean Tuna Wrap Lunch 229.36 gram(s) 229.31 318.94
Water, Tap Dinner 8 fluid ounce(s) 237 0
Tilapia and Berries Dinner 260.11 gram(s) 259.71 220.64
Couscous with carrots Dinner 112.73 gram(s) 117.65 167.59
Water, Tap Snacks 8 fluid ounce(s) 237 0
Water, Tap Snacks 8 fluid ounce(s) 237 0
Water, Tap Snacks 8 fluid ounce(s) 237 0
Roasted Russet Fries Snacks 264 gram(s) 155.12 190.2
2,673.27 1,261.84
Item Name Protein(g) Carb(g) Fat(g) Sat Fat(g)
Steel Cut Oats 10.84 66.38 9.38 1.27
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
Mediterranean Tuna Wrap 29.3 25.13 11.23 1.97
Water, Tap 0 0 0 0
Tilapia and Berries 24.55 16.81 6.54 0.5
Couscous with carrots 5.53 30.47 3.66 0.4
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
Roasted Russet Fries 3.95 32.16 5.26 0.75
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74.18 170.94 36.08 4.89
Item Name Mono Fat(g) Poly Fat(g) Trans Fat(g) Chol(mg)
Steel Cut Oats 1.73 3.7 0 3.05
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
Mediterranean Tuna Wrap 6.09 1.4 0 118.75
Water, Tap 0 0 0 0
Tilapia and Berries 2.54 0.71 0 35
Couscous with carrots 2.24 0.5 0 0
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
Roasted Russet Fries 3.7 0.62 0 0
16.3 6.93 0 156.8
Item Name Omega-6(g) Omega-3(g) Diet Fiber(g) Sugar(g)
Steel Cut Oats 3.48 0.22 7.45 32.72
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
Mediterranean Tuna Wrap 0.99 0.08 3.93 1.44
6.06 0.53 26.59 47.85
Omega-6(g) Omega-3(g) Diet Fiber(g) Sugar(g)
Water, Tap 0 0 0 0
Tilapia and Berries 0.56 0.15 6.32 8.92
Couscous with carrots 0.47 0.02 5.4 3.15
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
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Roasted Russet Fries 0.56 0.06 3.49 1.62
6.06 0.53 26.59 47.85
Item Name Water(L) Alcohol(g) Thiamin(mg) Ribo(mg)Steel Cut Oats 0.4 0 0.06 0.53
Water, Tap 0.24 0 0 0
Water, Tap 0.24 0 0 0
Mediterranean Tuna Wrap 0.14 0 0.07 0.22
Water, Tap 0.24 0 0 0
Tilapia and Berries 0.12 0 0.04 0.05
Couscous with carrots 0.08 0 0.04 0.04
Water, Tap 0.24 0 0 0
Water, Tap 0.24 0 0 0
Water, Tap 0.24 0 0 0
Roasted Russet Fries 0.11 0 0.1 0.07
2.26 0 0.3 0.91
Item Name Niacin(mg) Vit B6(mg) Vit B12(g) Fol (DFE)(g)
Steel Cut Oats 0.23 0.13 0.29 9.6
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
Mediterranean Tuna Wrap 11.45 0.37 2.82 49.46
Water, Tap 0 0 0 0
Tilapia and Berries 0.75 0.07 0 23.79
Couscous with carrots 0.32 0.05 0 15.67
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
Roasted Russet Fries 2.02 0.53 0 38.94
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14.77 1.15 3.11 137.46
Item Name Vit C(mg) Vit D (ug)(g) Vit A (RAE)(g) Vit A (IU)(IU)
Steel Cut Oats 5.31 0.73 38.95 184.32
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
Mediterranean Tuna Wrap 8.75 4.37 133.02 1805.66
Water, Tap 0 0 0 0
Tilapia and Berries 25.18 0 68.46 359.51
Couscous with carrots 8.81 0 102.61 2054.75
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
60.61 5.11 344.81 4,424.66
Item Name Vit C(mg) Vit D (ug)(g) Vit A (RAE)(g) Vit A (IU)(IU)
Roasted Russet Fries 12.57 0 1.77 20.42
60.61 5.11 344.81 4,424.66
Item Name Alpha-T(mg) Calcium(mg) Iron(mg) Magn(mg)
Steel Cut Oats 0.4 147.9 2.32 41.67
Water, Tap 0 7.11 0 2.37
Water, Tap 0 7.11 0 2.37
Mediterranean Tuna Wrap 1.61 79.58 2.97 31.81
Water, Tap 0 7.11 0 2.37
Tilapia and Berries 1.65 88.13 1.83 22.21
Couscous with carrots 1.09 33.55 1.2 12.52
Water, Tap 0 7.11 0 2.37
Water, Tap 0 7.11 0 2.37
Water, Tap 0 7.11 0 2.37
Roasted Russet Fries 0.83 27.95 1.66 45.23
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5.59 419.76 9.98 167.67
Item Name Potas(mg) Zinc(mg) Sodium(mg)
Steel Cut Oats 330.33 1.09 38.83
Water, Tap 2.37 0 7.11
Water, Tap 2.37 0 7.11
Mediterranean Tuna Wrap 353.14 1 798.11
Water, Tap 2.37 0 7.11
Tilapia and Berries 185.65 0.5 207.08
Couscous with carrots 134.32 0.17 108.9
Water, Tap 2.37 0 7.11
Water, Tap 2.37 0 7.11
Water, Tap 2.37 0 7.11
Roasted Russet Fries 824.65 0.53 148.57
1,842.31 3.29 1,344.14
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Energy Balance for Apr 25, 2013, Apr 26, 2013, Apr 27, 2013
kCal Consumed kCal Burned Net kCal
25, 2013 1193 2742 -1549
26, 2013 1230 2742 -1512
27, 2013 1262 2742 -1480
l: 3685 8226 -4541
y Caloric Summary kCal
ommended: 2777
rage Intake: 1228
rage Expenditure: 2742
rage Net Gain/Loss: -1514
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Appendix bProfile
Active Profile: Cindy's Main Profile
Height: 5 ft. 5 inches Weight: 229.0 lbs.
Age: 28 years
BMI: 38.1
Gender: Female
Pregnancy: Not Pregnant
Activity Level: Active
Smoker: No
Strict Vegetarian/Vegan: No
DRI Goals
Nutrient DRI
Energy