Victoria Holland Nutrition 210 Fullerton College Professor Betty Crocker Fall 2012

Part 1 Quality Levels ..Page 3 Appendix 1..Pages 420 Excel tab 3-day..page 21 Part 3 Reflection Deficiencies and Excess from Diet Analysis pages 2227

DRI QUANTIFIED
DRI GOALS NUTRIENT Unit RDA/AI A
1.9 2629

GOOD SOURCE 10-19% (COLUMN=10%) B=A*.1

0.19 262.9 5.012 29.2 2.6

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

0.38 525.8 10.024 58.4 5.2 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
(RAE)

L Kcal

MACRONUTRIENTS
g g
g g g

50.12 292
26 57 26

11
1.1

1 0.11

2.2 0.22 0.2 0.2 2.8 0.24 0.48 80 13 3 140 3

VITAMINS mg mg mg mg mcg mcg mg mcg

mcg mcg

1 1 14 1.2 2.4 400 65 15

700 15

0.1 0.1 1.4 0.12 0.24 40 6.5 1.5 70 1.5

Vitamin E

MINERALS
Calcium Iron
Magnesium

mg mg mg mg mg
mg

1300 15 360 4700 5.57

130 1.5 36 470 0.557 SKIP

260 3 72 940 1.114

Potassium Zinc Sodium

10

11

12

13

14

15

16

17

18

19

20

-20

21

DRI GOALS vs. 3-DAY DIET RECORD

DRI GOALS WB1 3-day Analysis Intake vs. Goal (%)

NUTRIENT

UNIT

RDA/AI

UL

Intake

Deficient <80% Excess >120%

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

1.9 2629 50.12 292 52 0 0 11 1.1

0 0 0 0 0 0 0 0 0

1.2 1340.0
50.2 268.2 10.77 12.57 10.37 0.64

52

Kcals g g
g

51 100 89 41 48 94 58

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 mg mg mg mg mg mg 1 1 14 1.2 2.4 400 65 15 700 15 1300 15 360 4700 5.57 0 0 0 35 100 0 1000 2000 50 3000 1000 2500 45 350 0 40 2500 0.77 0.88 13.23 0.99 1.68 280.94 26.78 1.5 179.76 5.17 274.86 8.58 139.86 1501.11 5.57 1993.47 77 88 94 82 70 70 41 10 26 34 21 57 39 32 62 133

Vitamin E Calcium Iron

Magnesium

MINERALS

Potassium Zinc Sodium

22

Part 3 Reflection Deficiencies and Excess from Diet Analysis 1 1. Deficiencies Water

Main Function: Water is a key part of the way we lives our everyday lives. We can go several days without food but only one day without water. I think that begins to explain how important water is. Not only do we need water but it is sixty percent of what our body is made of. The water in our body is a natural lubricant, keeps the bodies temperature regulated and also helps with the overall homeostasis of our cells. Result of Chronic Deficiencies: Without water the body suffers from dehydration. Dehydration is when a part of the hypothalamus sends signals to our brain that we are thirsty. If this thirst is not fulfilled then we will develop other signs of a more advanced case of dehydration. Some of these signs include thirst, headache, fatigue, and an increased heart rate. More serious signs of dehydration are constipation, increased blood pressure, stroke and even death. 3 Food Sources: WATER, Tea, and Natural Juices. Kcals Main Function: Kcals are the calories you get from food which helps provide the energy to your whole body. The
23

energy your body gets from the kcals helps with movement, thought, and growth. Result of Chronic Deficiencies: One deficiency is Anorexia Nervosa. Anorexia nervosa is an altered body image disorder. This causes the person suffering from the disorder to see something completely different so they starve themselves. This disease can lead to death if not treated. Low calorie dieting is also another chronic disease it promotes dangerous and unhealthy dieting. 3 Food Sources: Red Meat, Cheese, Bacon. Fiber Main Functions: To keep the digestive system healthy. It also helps stabilize glucose and cholesterol levels. Result of Chronic Deficiencies: Some disorders that can come from a low fiber diet are constipation, Irritable Bowel Syndrome, Diverticulitis, Heart Disease and Bowel Cancer. 3 Food Sources: Corn, Whole Wheat Bread, Raspberries. Saturated Fat Main Functions: Saturated fats are needed for energy, hormone production, the cellular membrane, and padding for your organs. They are also very important for a new mothers breast milk. Results of Chronic Deficiencies: Heart disease, osteoporosis, cancer. 3 Food Sources: Chicken, Milk, Cheese Omega-3

24

 Main Functions: They are crucial for brain development, growth, and development. helping behavioral function. Results of Chronic Deficiencies: Heart Disease, Cancer, Arthritis. 3 Food Sources: Fish, Krill, Pine nuts Thiamin Main Functions: Thiamin helps the bodys cells convert into carbohydrates. It is also to keep the heart, muscles and nervous system functioning. Results of Chronic Deficiencies: Weakness, fatigue, psychosis, nerve damage. 3 Food Sources: Peas, eggs, legumes. B-12 Main Functions: formation of red blood cells and Omega-3s are also known for

maintenance of the central nervous system. Also helps with metabolism. Results of Chronic Deficiencies: Anemia (Megaloblastic and Pernicious) 3 Food Sources: Shellfish, Eggs, Milk. Folate Main Functions: Helps with the formation of red blood cells and synthesizes DNA. Result of Chronic Deficiencies: Anemia and Neural Tube defects. 3 Food Sources: Liver, Asparagus, Sunflower seeds.
25

Vitamin C Main Functions: Forms important protein used to make skin, tendons, ligaments, and blood vessels. Also helps heal wounds and scars. Maintains and repairs cartilage, bone, and teeth. Results of Chronic Deficiencies: Anemia, decreased ability to fight infections, decreased healing rate, Gingivitis. 3 Food Sources: Mango, Broccoli, Tomatoes.

Vitamin D Main Functions: To maintain normal blood levels of Calcium and Phosphorous. Results of Chronic Deficiencies: Rickets, Osteomalacia. 3 Food Sources: Cod, Eggs, Milk.

Vitamin A(RAE) Main Functions: Helps with vision, immune function, gene transcription, bone metabolism. Results of Chronic Deficiency: Celiac Disease, Cystic Fibrosis, Cholestasis. 3 Food Sources: Sweet Potatoes, Carrots, Liver.

Vitamin E Main functions: Protects the body from free radicals. They also help to keep the immune system strong against viruses and bacterial. Results of Chronic Deficiencies: age spots, cataracts. 3 Food Sources: sunflower seeds, broccoli, almonds.

Calcium

26

 Main Functions: Maintaining total body health, keeps your teeth and bones strong for your lifetime, and also ensures proper functioning of the nerves and muscles. It keeps your heart beating. Results of Chronic Deficiencies: Osteoporosis, Osteomalacia, Rickets 3 Food Sources: Milk, Cheese, Oranges. Iron Main Functions: Helps carry oxygen from the lungs around the body. Results of Chronic Deficiencies: Anemia. 3 Food Sources: Beef liver, eggs, kale Magnesium Main Functions: Functions of certain enzymes in the body. Also contracts and relaxes the muscles. Results of Chronic Deficiencies: Muscle weakness 3 Food Sources: Avocado, beans, apricots. Potassium Main Functions: Maintains proper fluid balance, nerve impulse function, muscle function, cardiac function. Results of Chronic Deficiencies: Paralysis 3 Food Sources: Mushrooms, Bananas, Raisins Zinc Main Functions: Helps the cells membrane to function properly.

27

 Results of Chronic Deficiencies: Impaired growth and development. Delayed sexual maturation. 3 Food Sources: Cereal, Legumes, Chicken 2. Deficiencies Sodium Main Functions: Critical for function in the brain, nervous system, and muscles. Results or Chronic Excesses: Kidney disease, Vomiting, Diarrhea.

28

PERFECT PLAN ANALYSIS

DRI GOALS WB1 3-day Analysis Intake vs. Goal Intake (%) WB4 3-day Intake vs. Goal (%) D Forgivable deficient Forgivable excessive 2.13 1938.77 75.23 238.27 19.31 0 25.27 11 1.1 93 74 150 34 74 0 97 166 100 -0.94 -598.77 -25.05 29.93 -8.54 0 -12.7 -0.63 -0.46 -0.29 -0.83 -3.74 -0.58 -2.95 -114.88 -40.81 -6.63 -1117.61 -1.23 -755.31 -8.04 -178.32 WB1 vs WB4 Intake vs. Goal Intake (%)

Intake C

NUTRIENT

Unit

RDA/AI

UL

B
Deficient <70% Excess >120%

E=(AC)

F=(B-D)
Overcame deficiency Overcame excess

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

1.9 2629 50.12 292 52 0 0 11 1.1

N/a N/a 0 0 0 0 0 0 0

1.19 1340 50.18 268.2 10.77 0 12.57 10.37 0.64

52 51 100 89 41 0 48 94 58

-41 -23 -50 55 -33 0 -49 -72 -42

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 mg mg mg 1 1 14 1.2 2.4 400 65 15 700 15 #REF! #REF! #REF! 0 0 35 100 0 1000 2000 50 3000 1000 2500 45 350 0.77 0.88 13.23 0.99 1.68 280.94 26.78 1.5 179.76 5.17 274.86 8.58 139.86 77 88 94 82 70 70 41 10 26 34 21 57 39 1.06 1.71 16.97 1.57 4.63 395.82 67.59 8.13 1297.37 6.4 1030.17 16.62 318.18 91 106 171 121 131 193 99 104 183 43 79 111 88 -14 -18 -77 -39 -61 -123 -58 -94 -157 -9 -58 -54 -49

Vitamin E Calcium Iron

Magnesium

MINERALS

29

Potassium Zinc Sodium

mg mg mg

#REF! #REF!

0 40 2300

1501.11 5.57 1993.47

32 62 133

2474.41 8.5 2193.66

53 94 146

-973.3 -2.93 -200.19

-21 -32 -13

ENTER NUMBERS ONLY! From WB1 enter DRI Goals, Intake (column A), and In

Dietary Changes

The difference between my WB1 and my WB4 is that I tried to incorporate more nutrient dense foods. With doing that I was able to overcome the deficiencies I had. The nutrient dense foods I added helped me with all my deficiencies except for one nutrient which was vitamin d. DASH is a program that is heart healthy to help people lower the cholesterol and saturated fat intake. This program follows a plan where you increase the intake of foods that are nutrient dense, and are expected to lower your blood pressure. They also introduced the importance of three other minerals. The minerals are Potassium, Calcium, and Magnesium. The DASH diet recommends 3,000 Milligrams of sodium a day. For the other minerals DASH recommends 4,700 Milligrams of potassium, 2,500 milligrams of calcium and 500 milligrams of magnesium. The program was authored by NHLBI Health Information Center.

30

SUPER FOODS MEAL PLAN USAGE

1 2 3 4 5 6 7 8 9 10

List Super Food Portion Size Breakfast Lunch Dinner Snack 1 Snack 2 Breakfast Lunch Dinner Snack 1 Snack 2 Breakfast Lunch Dinner Snack 1 Snack 2

fruit salad

gronola bar

mango

frozen yogur\t

pine nuts

banana chips

carrot sticks

trail mix

veggie chips

cheese sticks

1 cup

1 bar

2 oz

1 cup

2 oz

1.5 oz

1 cup

1 cup

1 oz

2 sticks

DAY 1
1.0 1.0 2.0 1.0 1.0

DAY 2
1.5 1.0

1.0

DAY 3
1.0 1.0 2.0

Total Used

1.0

1.0

2.0

1.0

2.0

1.5

1.0

1.0

1.0

2.0

31

Parts 4 Super foods 1. Pine nuts- I used pine nuts twice as a super food. Pine nuts are an excellent source of vitamin E. I chose pine nuts because they are tasty even when they are raw. 2. Mango- Mango was only used as a super food once. Although I only used it once it is a great source of vitamin C. Mango was a super food for me because it is one of the only fruits I like. 3. Cheese Sticks- Cheese sticks were only used one time. Cheese is a source of calcium. I choose cheese sticks because one day I will probably die from all the cheese I eat I love cheese. 4. Banana Chips-Banana chips also only got used once. Banana chips have potassium in them. They are a super food because they too are one of the only fruits I like. 5. Fruit Salad- I only used fruit salad one time. The fruit salad I made consisted of lots of tropical fruits that are high in vitamin C. I used fruit salad because ei needed to add more fruit to my diet. 6. Granola Bar- I only used the granola bar as a super food once. The granola bar provided me with whole grains. My motivation for the granola bar is just because it is something I like and that is good for me. 7. Frozen Yogurt- I used frozen yogurt once. It has a good source of calcium. I used it because it is a treat that is still healthy. 8. Carrot sticks-Carrot sticks also were used just once. Carrots provide good sources of vitamin A and beta carotene. Carrots sticks are a super food for me because they have tons of good nutrients and they dont taste bad.

32

9. Trail Mix-I used trail mix once because it is a treat. The nuts in the trail mix provided me with omega 3s and vitamin E. I chose trail mix because it is tasteful but still good for you. 10. Veggie Chips- I used veggie chips once. Veggie chips have not that many nutrients but they do have a good source of vitamin A.

33

Part 5: Farm to Table

My number one super food is pecans. I chose pecans because they provide an excellent source of vitamin E, and are also known to help lower cholesterol. Pecans are known natural antioxidants and keep your heart healthy. You will see the beautiful pecan trees growing in is the warmer seasons because they need well drained soil and a hot climate to mature properly. Some farmers concerns are diseases that can contaminate the crops. A major disease that is harmful to the crops is known as scabs. Scabs infect the leaves, twigs and the nut shucks. The best way to keep the scabs under control is to make sure that crops are properly sprayed. Other farmers concerns are livestock if not properly fenced off the animals will venture in and eat the crops. Not only do they have to watch out for the livestock but the bugs as well such as aphids and weevils. Pecans that grow in California mostly come from southern California in the San Joaquin Valley. Although they do grow in California the pecan is native to us. Pecan orchards are normally found in the Midwest. Pecans grow better in the Midwest because their weather is not very cold and them frost period doesnt last long. There are no known policies that affect the crop. However there is an insurance policy that you must pay for. The last time pecans were in the news was in 2011
34

when there was a drought in south. This drought caused and inflation in the price of the pecan. Because of the lack of rain the trees were dropping immature nuts too early this caused a huge lack in production and that caused the prices to go up. I think the most interesting thing I learned about pecans is that they are so good to your body in many different ways. Whether it is helping you lose some excess weight or protecting your heart and your brain. Plus there are so many tasty recipes you can find. When I went to my local Trader Joes to get my ingredients a four ounce bag of pecans cost me about ten dollars. They are available year round because they are grown in so many different places. Pricing for pecans generally is based on weight and or the size of the bag. Another price verifier is how they are cooked, flavored. For my recipe I chose baked pecan oatmeal.

35

Baked Pecan Oatmeal 1/2 cup canola oil 1 cup brown sugar 2 eggs 1 cup chopped pecans 3 cups quick oatmeal (uncooked) 1 tablespoon baking powder 1 cup skim milk Nutmeg, cinnamon to taste Directions: Combine oil, sugar, eggs and pecans in a large bowl. Mix well. Add oatmeal, baking powder and milk. Pour into a lightly greased 13x9x2-inch pan. Sprinkle lightly with nutmeg and cinnamon. Bake 350 For 30 minutes. Cut into squares, serve hot or cold, with milk or fruit. YIELD: 8 to 10 servings.

36

Part 6 My Plate
The quality of the information on My Plate analysis is very helpful. If you are having trouble meeting your DRI goals the My Plate is a fast easy way to help you get yourself on track. My Plate is very user friendly in the sense that it give you all the information you need you just have to search for it and click the measurements.

37

Part 7 Water
Water is such a big deal because sixty percent of our body is made of it. Water is so important in meal plans because if we are constantly drinking sugary beverages we arent providing our body with the relief of thirst we are burring it. Sugary drinks like juice and soda do not provide our body with the same benefits as water does. We are supposed to consume as much as eight 8 ounce cups of water on the daily. If you consume water instead of the sugary beverages you are helping maintain your bodys glucose and also the overall homeostasis of your cells. I think that the replacing of water for juice is unacceptable. Not enough kids will drink water on their own. So by taking the water and putting that sugary beverage just to satisfy the kids is actually hurting them. Water will provide there body with the natural coolant they need while they are playing and the sugary beverages will just burn out of their bodies and they will crash. With my own consumption of water I thought I had been doing pretty well. Turns out water were one of my major deficiencies. I overcame that deficiency by adding almost two liters of water into my daily diet. Now that I drink so much water when I do treat myself to a beverage like soda or juice I dont feel as refreshed as I do with water.

38

Part 8 Fiber Fiber is very important for cleansing and maintaining the digestive system. We eat fiber to make sure that we can properly digest our food. Fiber plays the role in maintain how we push the bad fat and the empty kcals out of our system. I think that the fiber in juice is great for kids. However the fact that most of the juices contain only small amounts of fiber and contain more sugar than fiber is not beneficial to the kids. My own fiber consumption was very low. I learned that once I introduced fiber into my diet I felt so much better than when I was deficient in it before.

39

Bibliography
http://www.foxnews.com/us/2011/11/07/drought-demand-fromchina-drive-up-pecan-prices/ http://www.gpo.gov/fdsys/pkg/CFR-2007-title7-vol6/xml/CFR2007-title7-vol6-sec457-167.xml http://www.californiapecangrowers.org/# http://www.ilovepecans.org/nutrition.html#nutrient http://www.caes.uga.edu/publications/pubDetail.cfm?pk_id=7773 http://homeorchard.ucdavis.edu/Fruits_&_Nuts/Pecans http://www.tpga.org/recipes.php?rec_id=63 http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash. pdf

40