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NUTRITION 25
BY: SILVIA CHAVIRA
SPRING 2013PROFESSOR BETTY CROCKER
MOUNT SAN ANTONIO
COLLEGE
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Table of Contents
Part 1: Quality Levelspage 3
Part 2: Nutrition
Profile/Deficiencies.page 4-9
Part 3: Perfect Plan Analysis (PPA)...page 10-11
Perfect Plan AnalysisDeficiencies..page 11-13
Part 4: Super Foods / Discussion ..page 13-15
Part 5: Farm to Table..page 16-17
Part 6: My Plate.page 17-18
Part 7: Water...page 19
Part 8: Fiberpage 20
Part 9: My Wellness Lifepage 21-22
References..page 23
Appendix A & B I was unable to include due to the fact that when pasting it
interrupted format on prior pages, therefore I excluded appendixes.
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Part 2: My Nutrition Profile
Deficiencies
Water
Main Functions - Water is extremely important to the body. Your body weightcan make up about 75% of water. It protects body organs and tissues. It also
regulates temperature and lubricates joints. There are many other functions such
as it helps prevent constipation and protects body organs and tissues. Water is at
the center of life. This is why nobody can live more than 3 to 5 days without any
water intake.
Chronic DeficienciesDehydration is the only deficiency caused by water. Chronic Excess - Water intoxication is a medical condition that results from
hypernatremia, the imbalance of sodium vs. fluids in your body. Water
intoxication can be a serious and even fatal condition.
Food SourcesWater, Watermelon, and yogurt.
Fiber
Main Functionsfiber keeps the digestive system healthy. It also contributes toother processes, such as stabilizing glucose and cholesterol levels.
Chronic Deficiencies- Eating a diet low in fiber can contribute too manydisorders, including: constipation, hemorrhoids diverticulitis.
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Food SourcesApples, kiwis and onion
N-6
Main FunctionsThey play many essential roles in biological functions.Because n-6 fatty acids are the precursors of pro inflammatory ecosonoids, higher
intakes have been suggested to be detrimental, and the ratio of n-6 to n-3 fatty
acids has been suggested by some to be particularly important.
Chronic DeficienciesPEM or protein-energy malnutrition which may cause:Marusmus and Kwashikor.
Food SourcesOlive oil, salmon and flaxseeds
N-3
Main Functions - Diets high in Omega-3 fatty acids have been shown to increaseHDL ("good") cholesterol. Omega-3 acids can lower high blood pressure
significantly
Chronic Deficiencies- Depression and Arthritis Food SourcesSunflower Seeds, almonds, and peanut butter
B-6
Main Functions- Vitamin B6 helps the body make several neurotransmitters,chemicals that carry signals from one nerve cell to another. It is needed for
normal brain development and function, and helps the body make the hormones
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serotonin and norepinephrine, which influence mood, and melatonin, which helps
regulate the body clock.
Chronic Deficiency - Pyridoxine deficiency Food SourcesGarlic, mustard greens and tuna
B12
Main Functions- It is responsible for the health of the nervous system, red bloodcell formation and proper metabolism.
Chronic Defeciencies - Without sufficient vitamin B12, nerves become damagedand folate fails to do its blood-building work, so vitamin B12 deficiency causes an
anemia identical to that caused by folate deficiency.
Food SourceFish, eggs and milk
Folate
Main Functions - Folate, a water-soluble vitamin, helps the body form red bloodcells and aids in the formation of genetic material within every body cell.
Chronic Deficiencies- Folate deficiencies may result from consuming a diet toolow in or from illnesses that impair its absorption, increase its excretion, require
medication that interacts with folate, or otherwise increase the body's folate need.
However it occurs, folate deficiency has wide-reaching effects.
Food Sourcebreakfast cereals, lentils and spinach
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Vitamin A
Main FunctionsVitamin Aplays a role in a variety of functions throughout thebody, such as: Vision, gene transcription, Immune function, embryonic
development and reproduction, and bone metabolism.
Chronic Deficiencies - Vitamin A deficiency (VAD) is the leading cause ofpreventable blindness in children and increases the risk of disease and death from
to severe infections.
Food SourcesLiver, carrots, and broccoli
Vitamin C
Main FunctionsVitamin C, helps in the absorption of iron, and maintaincapillaries, bones, and teeth. Vitamin C is good for the immune defense system. It
helps in the protection from bacterias and viruses. It helps in healing wounds.
Chronic Excessscurvy the vitamin Cdeficiency disease.
Food SourcesOrange juice, green peppers and strawberries
Vitamin E
Main Functions- It is also a powerful biological antioxidant. Antioxidants such asvitamin E act to protect your cells against the effects of free radicals, which are
potentially damaging by-products of the body's metabolism. Free radicals can
cause cell damage that may contribute to the development of cardiovascular
http://www.news-medical.net/health/What-is-Vitamin-A.aspxhttp://www.news-medical.net/health/What-is-Vitamin-A.aspxhttp://www.news-medical.net/health/What-is-Vitamin-A.aspxhttp://www.news-medical.net/health/Genes-What-are-Genes.aspxhttp://www.news-medical.net/health/What-is-Metabolism.aspxhttp://www.news-medical.net/health/What-is-Metabolism.aspxhttp://www.news-medical.net/health/Genes-What-are-Genes.aspxhttp://www.news-medical.net/health/What-is-Vitamin-A.aspx7/28/2019 WB FINAL 61513
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disease and cancer. Vitamin E is also important in the formation of red blood cells
and it helps the body to use vitamin K.
Chronic Deficiencies - There are three specific situations when a vitamin E
deficiency is likely to occur. It is seen in persons who cannot absorb dietary fat,
has been found in premature and very low birth weight infants. Signs of
deficiencies are fertility problems and weak muscles.
Food SourcesMayonnaise, canola oil, and wheat germ
Calcium
Main Functions - Calcium is needed for healthy bones and teeth, normal bloodclotting, and nervous system functioning.
Chronic DeficienciesOsteoporosis is a disease of the bones in older adults(especially women) in which the bones become porous, fragile, and more prone to
fracture. Also too much calcium can cause constipation.
Food Sourcesbroccoli, cabbage, and kale
Iron
Main FunctionsIron, one of the most abundant metals on Earth, is essential tomost life forms and to normal human physiology. Iron is an integral part of many
proteins and enzymes that maintain good health.
Chronic Deficiencies - Iron deficiency develops in stages, and the distinctionbetween iron deficiency and its anemia is a matter of degree. People may be iron
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deficient, meaning that they have depleted iron stores, without being anemic; with
worsening iron deficiency, they may become anemic.
Food SourcesChicken liver, lima beans and raisins
Magnesium
Main Functions - Magnesium is needed for more than 300 biochemical reactionsin the body. It helps maintain normal muscle and nerve function, keeps heart
rhythm steady, supports a healthy immune system, and keeps bones strong.
Chronic DeficienciesSevere magnesium deficiency can result in low levels of
calcium in the blood (hypocalcemia). Magnesium deficiency is also associated
with low levels of potassium in the blood (hypokalemia)
Food SourcesAlmonds, spinach and soybeans
Potassium
Main Function - Potassium is crucial to heart function and plays a key role inskeletal and smooth muscle contraction, making it important for normal digestive
and muscular function.
Chronic Defeciencies - Having too much potassium in the blood is calledhyperkalemia; having too little is known as hypokalemia. Keeping the right
potassium balance in the body depends on the amount of sodium and magnesium
in the blood.
Food SourcesBananas, Avocados and Tomatoes
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May 07, 2013
Silvia Chavira, [email protected]
Profile: Silvia Chavira, 3 Day Average
Intake vs. Goals for May 02, 2013, May 03, 2013, May 04, 2013
Nutrient DRI Intake 0% 25% 50% 75% 100
EnergyKilocalories 1825 kcal 1,555.95 kcal 85%
Protein 47.17 g 70.38 g
Carbohydrate 202.0 - 292.0g
211.64 g
Fat, Total 40.0 - 70.0 g 51.56 g
FatSaturated Fat < 18 g 14.6 g 81%
Monounsaturated Fat * 20.04 g
Polyunsaturated Fat * 11.33 g
Trans Fatty Acid * 0.18 g
Cholesterol < 300 mg 153.76 mg 51%
Essential Fatty AcidsOmega-6 Linoleic 12 g 9.2 g 77%
Omega-3 Linolenic 1.1 g 0.95 g 87%
CarbohydratesDietary Fiber, Total 25 g 23.67 g 95
Sugar, Total * 76.23 g
OtherWater 2.7 L 1.83 L 68%
Alcohol * 0 g
VitaminsThiamin 1.1 mg 1.22 mg
Riboflavin 1.1 mg 1.4 mg
Niacin 14 mg 17.89 mg
Vitamin B6 1.3 mg 1.38 mg
Vitamin B12 2.4 g 1.93 g 80%
Folate (DFE) 400 g 357.87 g 89%
Vitamin C 75 mg 69.48 mg 93%
Vitamin D (ug) 15 g 0.64 g 4%
Vitamin A (RAE) 700 g 214.34 g 31%
Vitamin A (IU) 2333 IU 2,156.52 IU 92%
Alpha-Tocopherol 15 mg 4.64 mg 31%
MineralsCalcium 1000 mg 528.33 mg 53%
Iron 18 mg 10.69 mg 59%
Magnesium 320 mg 262.74 mg 82%
Potassium 4700 mg 2,648.95 mg 56%
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May 07, 2013
Silvia Chavira, [email protected]
Profile: Silvia Chavira, 3 Day Average
Nutrient DRI Intake 0% 25% 50% 75% 100%
Zinc 8 mg 8.07 mg
101% Sodium 1500 mg 2,064.77 mg
3. Perfect Plan Analysis Discussion
There were major changes from my WB1 to my WB4 as far as the foods that I chose to
eat. The whole goal was to not only consume my daily caloric intake level, but also try to
meet the daily recommended intake. This time around I applied the nutrient density
concept that we have learned in class to WB4, in other words I got more buck for my
bang. I was able to enjoy whole foods and take advantage of the nutrients. Instead of
eating a donut in the morning that has like a million calories, I chose to eat a bagel and an
apple. I was able to overcome the majority of my deficiencies, which I found to be very
interesting. I overcame the following deficiencies: Water, which is extremely important
to the body, 75% of our body has or is made up of water. I also overcame Omega 3 and
Omega 6 intakes. Fiber, Niacin, B6, B12, Folate, Vitamin C, Vitamin D, and Vitamin E.
I didnt realize how poor my fiber, vitamin and water intake was prior to this assignment.
I also was able to overcome deficiencies for the following minerals: calcium, iron,
magnesium, potassium, and zinc. I had many deficiencies in WB1, but ended up
overcoming the majority of them in WB4. Sodium level on my WB1 was very high,
however after reviewing the D.A.S.H recommendations for sodium, I realized that in
WB4 my sodium level dropped down 300 mgs more. I definitely still need to reduce
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sodium intake level due to the fact that according to my profile I only have a DRI of 1872
calories per day. I can avoid foods that contain high sodium. I used to eat cup of noodles
a lot before, today I have avoided those, because they are so high in sodium. The top 3
food sources for the minerals would be yogurt, almonds, and beans. The aim of the
D.A.S.H. eating plan is to reduce high blood pressure and is authored by Marla Heller.
Intake
Intake vs.
Goal (%) Intake
Intake vs.
Goal (%) Intake
Intake vs.
Goal (%)
A B C D E=(A-C) F=(B-D)
Deficient
120%
Forgivabl
e
excessiveOvercame
excess
Water L 2.7 0 1.14 42% 2.25 83% -1.11 -41%
Kcals Kcals 1825 0 1849 101% 1843.83 101% 5.17 0%
PROTEIN g 47.17 0 63.76 135% 82.49 175% -18.73 -40%
CHO g 292 0 271.5 93% 235.96 81% 35.54 12%
Fiber g 25 0 18.93 76% 32.09 128% -13.16 -53%
LIPIDS g 40 0 60.33 151% 68.99 172% -8.66 -22%
Saturated g18 0 18.68 104% 14.91 83% 3.77 21%
EFA: n-6 g 12 0 8.15 68% 9.34 78% -1.19 -10%
EFA: n-3 g 1.1 0 0.75 68% 0.87 79% -0.12 -11%
Thiamin mg 1.1 0 1.5 136% 1.45 132% 0.05 5%
Riboflavin mg 1.1 0 1.42 129% 1.94 176% -0.52 -47%
Niacin mg 14 35 13.4 96% 19.38 138% -5.98 -43%
B6 mg 1.3 100 1.02 78% 1.54 118% -0.52 -40%
B12 g 2.4 0 1.7 71% 3.29 137% -1.59 -66%
Folate g 400 1000 294.89 74% 487.48 122% -192.59 -48%
Vitamin C mg 75 2000 32.17 43% 82.42 110% -50.25 -67%
Vitamin D g 15 50 0.06 0% 5.51 37% -5.45 -36%
( RAE) mcg 700 3000 106.84 15% 3324.97 4 75 % -3 21 8.1 3 -460%
Vitamin E mcg 15 1000 3.76 25% 6.69 45% -2.93 -20%
Calcium mg 1000 2500 498.01 50% 694.58 69% -196.57 -20%
Iron mg 18 45 11.26 63% 15.07 84% -3.81 -21%
Magnesium mg 320 350 216.77 68% 339.56 106% -122.79 -38%
Potassium mg 4700 0 1770.68 38% 3211.98 68% -1441.3 -31%
Zinc mg 8 0 7.4 93% 7.79 97% -0.39 -5%
Sodium mg 1500 0 2446.21 163% 2012.75 134% 433.46 29%
PERFECT PLAN ANALYSIS
MINERALS
MACRONUTRIENTS
DRI GOALS WB1 3-day Analysis WB4 3-day WB1 vs WB4
VITAMINS
NUTRIENT Unit RDA/AI UL
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4. Super Foods Questions
The list below contains all super foods used in my WB4, I only used each super food
once during the 3 day intake recordings on WB4. I will also list the good or excellent
nutrient in a bullet point right below actual Super food. As for my motivation in using
these super foods, you know I cant really say that I made wise choices. I picked them
because I had previously ate them in WB1 . Some of the super foods I think were good
though.
Bagel, Cinnamon Raisin
Good: protein and carbsPopcorn
Good: protein, carbs and fiberYogurt
Good: protein and carbsBanana
Good: protein and fiberAlmonds
Good: protein and fiber Excellent: N-6 and N-3Ham & Cheese Sandwich
Good: protein, fat, fiber, N-3 and N-6Carnitas
Good: protein
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Pinto Beans
Good: protein, fiber and N-3Spanish Rice
Good: proteinCucumbers
Good: protein and carbs, I had to look this up, I believe I entered it incorrectly onmy WBs.
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SUPER FOODS MEAL PLAN USAGE
1 2 3 4 5 6 7 8 9 10
List Super
FoodBANANAS YOGURT ALMONDS BEANS RICE
HAM &
CHEESE
SANDWICH
CUCUMBERS
CIN
RAISIN
BAGEL
POPCORN CARN
Portion Size1
MEDIUM 1 CUP 0.5 CUPS
0.5
CUPS
.25
CUPS 1.5 EACH 1 EACH 1 EACH 1.5 OZ 1.5
DAY 1
eakfast 1.0 0.0 0.5 0.0 0.0 0.0 0.0 0.0 0.0
nch 0.0 0.0 0.0 0.5 0.3 0.0 0.0 0.0 0.0
nner 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
ack 1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
ack 2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
DAY 2
eakfast 0.0 1.0 0.0 0.0 0.0 0.0 0.0 1.0 0.0
nch 0.0 0.0 0.0 0.0 0.0 1.5 0.0 0.0 0.0
nner 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
ack 1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
ack 2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
DAY 3
eakfast 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
nch 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
nner 0.0 0.0 0.0 0.0 0.0 0.0 1.0 0.0 0.0
ack 1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.5
ack 2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
otal Used 1.0 1.0 0.5 0.5 0.3 1.5 1.0 1.0 1.5 1
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5. Farm to Table
The Super Food I have chosen for my Farm to Table is Raspberries. I not only enjoy this
fruit, but I truly enjoy the flavor and taste. They are also very healthy for you and serve
as antioxidants! I have identified a grower association by the name of North American
Raspberry and Blackberry Association. They have conferences and you can even become
a member and obtain a membership.
Raspberries are naturally inclined to grow in cooler climates, although the development
of adaptable varieties has made it possible for gardeners to grow raspberries in many
zones. They are relatively easy to grow, and with proper care, can bear fruit indefinitely.
Dont limit yourself to the common red raspberry; try growing purple as well!
Raspberries are grown in California all year long. Its an all season fruit. What I found
most interesting is how healthy these little berries are for you theyBerries, along with
other produce and foods, are considered superfoods. To earn the superfood label,
products must naturally be a good source of antioxidants, phytonutrients, fiber, protein,
vitamins and minerals and, be low in fat, cholesterol, sodium and trans fat. Berriesare a
delicious and easy addition to a healthy diet.
Berriesare becoming increasingly important in our diets as more healthbenefitsare
discovered. Mostberrieshave been found to have disease fighting properties and fall
under the superfood category.Berriesare available year-round, thanks to new technology
in variety development and distribution systems. Naturipe offers a wide selection of
organic and conventionalberriesthroughout the year. There are no policies that I found
when doing this research that would affect this specific fruit.
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I was unable to find the pricing of raspberries however I know the last time I purchased
some from my local supermarket, they were pretty pricey but well worth it. They cost me
about 4.99 for a little box, not certain of the actual weight, but it was a decent size and
well worth every penny. The recipe I have chosen is a raspberry, avocado and mango
salad that I will be bringing on the last day of class.
6. My Plate
Dark Green Vegetables = 2.0 cups weekly
Orange Vegetables = 1.5 cups weeklyDry Beans &Peas = 2.5 cups weekly
Starchy Vegetables = 2.5 cups weekly
Other Vegetables = 5.5 cups weekly
Oils: Aim for 6.0 teaspoons of oil a day.
*MyPlate contains recommendations only for calorie levels up to 3,200
per day. If Diet Analysis Plus recommends more than 3,200 calories per
day for you, talk to your instructor for guidance on how to use MyPlate.
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7. Water
The role that water has in wellness from meal plan to drinking between meals is that of
an extremely important one. Your body depends on water for survival. Did you know
that water makes up more than half of your body weight? Every cell, tissue and organ in
your body needs water to function correctly. For example, your body uses water to
maintain its temperature, remove waste and lubricate joints. Water is essential for good
health. The benefits of water are also:
Healthier Skin.
Healthier Mind & Body. Increases Energy. Healthier Digestive System. Reduces Fatigue. Helps In Weight Loss Healthier Teeth and Bones Healthier Joints. Reduces Joint Pain. Reduces Fluid Retention.
After having viewed that video in class regarding obesity and weight of a nation, I
realized that water has way more benefits than juice. There is so much sugar in the fruit
juices nowadays. I feel that once in a while its okay to have fruit juice, but water is far
more healthier. The water consumption from my WB1 compared to my WB4 was a big
improvement. I have gotten into the habit of drinking a lot of water at least 2 liters per
day. At work I tend to drink more water when at my desk and use a straw, thats the only
way I drink more water. My lupus has me taking a lot of medication and I know that
water is very important when taking those medications. I have been doing a whole lot
better with my water consumption lately.
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8. Fiber
I noticed that my fiber intake was far more than what was required as far as my daily
recommended intake. Fiber is extremely important to wellness and meal plans. That is
what helps us achieve proper bowel movements. It keeps our digestive system healthy. It
also can prevent many diseases. It has no calories, but assists us in many ways.
I feel that juices in a meal plan in reference to fiber are acceptable. I mean if thats your
only source of fiber then its imperative you do whatever necessary so you may obtain or
incorporate that fiber in your diet.
As far as my intake for regarding the WBs well I did pretty well. I went a little over, but
I find that to be a good thing. Its stated that I only needed 25 grams and my actual
intake was 32.09. A good source of fiber are apples. I might not always eat them whole,
but I have been getting into juicing lately. Thats the way I consume my vegetables and
fruits and yes with the pulp included.
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9. My Wellness Life
WELLNESS STRATEGIES: WB8
Strategy 1.
Eat 3 meals per day. Breakfast, lunch & dinner and of course a couple snacks in between.
Strategy 2.
Make sure to incorporate all suggested foods from my plate in your daily meals
Strategy 3.
Drink plenty of water throughout the day.
Strategy 4.
Physical Activity is a must at least 30 minutes 3-4 times a week.
Strategy 5.
Maintain positive thoughts followed by positive actions in regards to your eating habits &
dieteat right to feel right
I am not currently meeting my activity requirements lately. I seldom work out any more.
My health hasnt been all that great therefore it doesnt allow me to work out, I barely
have enough energy. However once I am better I plan on at least going for a walk a
couple times out of the week. I know how important physical activity is along with
eating right, so in the next couple of years I must incorporate the two on a daily basis, so
I can live longer and be healthier. I am trying to have a baby at the moment, so I know
that if I am blessed with a child, I will need to be a little healthier now and in the future of
course.
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Wellness is definitely a priority for me. I have lupus and if I dont take care of myself
then who is, I have been learning so much in your class and so grateful for being able to
have the opportunity to take this class. I have learned many things in class that I feel I
can apply to my everyday living and of course thats what its about right, taking
something with you after completing the nutrition course that you can use for the rest of
your existence. There is so much I got out of this class that I plan to use in the future. I
have even been able to share some things with my mother that has lymphoma. This has
been a great experience both a learning one and a fun one. I thank you!
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References
Nutrition: Concepts and Controversies, MyPlate Update, 12th Edition