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Professor Betty Crocker, MPH, RD

NF25-Essentials of Nutrition Mt. San Antonio College

e

Healthy Cuisine

By Hoa Nguyen

Fall 2013

Quality Levels..................................................................................................................... 2 My nutrition Profile ............................................................................................................ 3 Perfect Plan Analysis .......................................................................................................... 5 Super foods ......................................................................................................................... 8 Farm of table ....................................................................................................................... 9 My Plate .............................................................................................................................. 9 Water................................................................................................................................... 9 Fiber .................................................................................................................................. 10 My Wellness Life.............................................................................................................. 11

Quality Levels

DRI QUANTIFIED
DRI GOALS NUTRIENT Unit RDA/AI A GOOD SOURCE 10-19% (COLUMN=10%) B=A*.1
0.27 166.9

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

0.54 333.8

Water Kcals PROTEIN CHO Fiber LIPIDS Saturated EFA: n-6 EFA: n-3

L Kcal

2.7 1669

MACRONUTRIENTS
g g
g g g

41.73 180-260
21 35-62 <16

4.173 26 2.1 SKIP SKIP 1.1 0.11

8.346 52 4.2

g
g

11
1.1

2.2 0.22

Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A

(RAE)

mg mg mg mg mcg mcg mg mcg

mcg mcg mg mg mg mg mg
mg

VITAMINS 1.1 1.1 14 1.5 2.4 400 75 15

700 0

0.11 0.11 1.4 0.15 0.24 40 7.5 1.5 70 0 120 1.44 32 470 1.2

2.2 2.2 2.8 0.3 0.48 80 15 3 140 0 240 1.88 64 940 2.4 SKIP

Vitamin E Calcium Iron

Magnesium

MINERALS
1200 14.4 320 4700 12 1300

Potassium Zinc Sodium

My nutrition Profile
Nutrient Energy Kilocalories Protein Carbohydrate Fat, Total Fat Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol Essential Fatty Acids Omega-6 linoleic Omega-3 linolenic Carbohydrates Dietary Fiber, Total DRI Intake 1,809.0 65.6 353.6 58.5 12.7 15.3 7.86 0.33 <300(mg) 232.46 63,5% 0% 25% 50% 75% 75% =142% =117% 90% 100%

46.0 300.0 65.0 <20

77%

12.0 1.1

1.33 0.19

11% 17%

25.0

18.86

75%

Sugar, Total Other Water Alcohol Vitamins Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate(DFE) Vitamin C Vitamin D(ug) Vitamin A(RAE) Vitamin A (IU) AlphaTocopherol Minerals Calcium Iron Magnesium Potassium Zinc Sodium

102.03 2.7 0 1.1 1.1 14 1.3 2.4 400 75 600 2.12 0 0.5 0.2 10.9 0.96 0.38 425.66 118.7 0 195.6 5,595.0 0.04 45% 18% 78% 74% 16% =100.6% =157% 0% 78%

1,000 18 320 4,700 8.96 2,300

396.65 11.71 207.03 2,174 3.96 2,849

40% 65% 65% 46% 50% =124%

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

1 1

0 0

78%
100%

2%

Kcals

MACRONUTRIENTS PROTEIN CHO Fiber

g g
g 1 1 2 0 0 0 142% 117% 75% 22% 0% 5%

LIPIDS
Saturated

g g g
g

1 1 1 1

0 0 0 0

90% 63.50% 11% 17%

0% 17% 69% 63%

EFA: n-6 EFA: n-3

VITAMINS
Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A
(RAE)

mg mg mg mg mcg mcg mg mcg

mcg mcg

1 1 1 1 1 1 1 1

0 0 0 0 0 0 0 0

45% 18% 78% 74% 16% 100.60% 157% 0%

35% 62% 2% 6% 64% 0% 35% 80%

1 1

0 0

27.00% 0%

53% 80%

Vitamin E

MINERALS
Calcium Iron
Magnesium

mg mg mg mg mg mg

1 1 1 1 1 1

0 0 0 0 0 0

40% 65% 65% 46% 50% 124%

40% 15% 15% 34% 30% 4%

Potassium Zinc Sodium

Perfect Plan Analysis

Nutrient Energy Kilocalories Protein Carbohydrate DRI 1669 kcal 41.73 g 180.0260.0 g Intake 1667.97 kcal 45.86 g 287.26 g 0% 25% 50% 75% 100% 100% 110% 110%160%

Fat, Total Fat Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol Essential Fatty Acids Omega-6 linoleic Omega-3 linolenic Carbohydrates Dietary Fiber, Total Sugar, Total Other Water Alcohol Vitamins Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate(DFE) Vitamin C Vitamin D(ug) Vitamin A(RAE) Vitamin A (IU) AlphaTocopherol Minerals Calcium Magnesium Potassium Zinc Sodium
WB4 3-day

35.0-62.0 g <16

47.8 g

77%137% 65%

10.35g 15.48 g 11.17 g 0.21 g 58.24mg

<300 mg

19%

11 g 1.1

9.08 g 1.26 g

83% 114%

21 g

30.35 g 123.02 g

145%

2.7 L 0 1.1 mg 1.1 mg 14 mg 1.5 mg 2.4 400 75 15 700 2333 IU 15 mg

2.29 L 0g 1.28 mg 1.82 mg 14.59 mg 1.87 mg 3.59 758.06 285.35 3.72 713.95 10852 6.22

85%

117% 165% 104% 125% 149% 190% 380% 25% 102% 465% 41%

1200mg 320 4,700 12 mg 1300

993.93 mg 331.53 3744.65 5.86 mg 2069.57

83% 104% 80% 49% 159%

Intake C

Intake vs. Goal (%) D

Forgivable deficient

Forgivable excessive 2.29 1667 85% 100%

MACRONUTRIENTS
45.86 287.26 21 47.8 10.35 9.08 1.26 110% 110% 145% 77% 65% 83% 114%

VITAMINS
1.28 1.82 14.59 1.87 3.59 761.7 285.35 3.72 117% 165% 104% 125% 149% 190% 380% 25%

713.95

102% %

MINERALS

993.93 14.36 331,58 3744.65 5.86 2069.57

83% 100% 104% 80% 49% 159%

Super foods

SUPER FOODS MEAL PLAN USAGE

1 2 3 ORANGE juice 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

TEA

COFFEE

APPLE

POTATO

BROCCOLI

VEGETABLE

RICE

NOODLES

TOFU

OUNCES

CUP

OUNCES

ITEM

ITEM

CUP

CUP

CUP

CUP

CUP

DAY 1
1.0 8.0 2.0 1.0 1.0 1.5 1.0 1.0 1.0 1.5

DAY 2
0.5 16.0 8.0 2.0 1.0 6.0 0.5 4.0 2.0 3.0

DAY 3
1.0 16.0 1.0 1.5 0.5

Total Used

2.0

1.0

2.0 3.0

1.0

2.0

5.0 3.0

2.0 4.0

Farm of table My Plate Water

Water is nutrient which is significant for health. Consuming adequate water helps in balancing fluid outside and inside body cells, regulating muscle and nerve functions, transporting nutrients, and helping in waste excretion. Human body lacks the capability to store adequate water, so there is need to replace the amount of water lost every day. Individual water needs differ greatly and is influenced by body composition and size, health status, environmental conditions, physical activity, and age. Weight Loss and Diet There are a number of reasons for drinking water, particularly when one is dieting. Initial loss of weight is attributed to water loss; it is significant to drink enough water to avoid body dehydration. Burning body calories need enough consumption of water so as to function effectively; dehydration delays the process of burning fats. Also burning calories or fats creates toxins and water is significant in flashing toxins out of the body. Dehydration results into blood volume reduction; low blood volume may lead to reduced oxygen supply to muscles which causes fatigue. Adequate supply of water into the body reverses this situation and also aids in maintaining muscle tone. Adequate water in the body assist muscles to contract and as well lubricates joints. Additionally, proper hydration may help reduce joint and muscle soreness during exercise. A balanced diet contains good fiber amount. Even though fiber is generally helpful to digestive system, with inadequate fluids it may cause constipation rather than eliminate it. Consuming water concurrently with food can make one feel full and as a result eat less. On contrary, taking water alone cannot have such effect. So as to feel satiated the body needs bulk, nutrients and calories. Consuming sugar sweetened beverages, especially carbonated soft drinks, can be a significant contributor to obesity and overweight. This is because of low satiety, incomplete compensation for energy, and high sugar content in beverages. Drinking adequate water is the best option to avoid obesity and overweight, as it helps in maintaining adequate hydration, offer important electrolytes like potassium and sodium. It is important to include juices in meals plan because most people have impaired system of digestion due to making wrong food choices for several years. This restricts ability of the body to absorb nutrients from foods like vegetables. Juicing may help in pre-digesting food so that the body gets most of the food nutrients. Consuming juices of vegetables and fruit reduce possibilities of developing a stroke, heart disease, and bowel cancer. In addition, juices of vegetables and fruit contain fiber that helps in maintaining bowels healthy. With juices, complications like constipation are less probable to develop. Moreover, fruit juices have plenty of minerals and vitamins, which are required to keep the body healthy. In my own consumption of water from WB1 and WB4, I drink a lot of water a day, from water tap to different iced tea, hot tea. In my foods, I have eaten vegetarian soup, tofu soup almost every day. I drink more than I eat. In my both report, I got enough water in my diet ( 128% ) As they said the body is approximately sixty percent made of water.

Water is significant in the regulation of body temperature, transportation of nutrients through cells, maintenance of moist mucous membranes as well as flush of wastes from the body. Human lungs are ninety percent water, brains are seventy percent water and blood is over eighty percent water. The body cannot function without water and must be replenished adequately.

Fiber
Fiber is an essential nutrient and is a fundamental part of healthy eating for everyone. It is defined as the indigestible part of food obtained from plants. It shoves through digestive systems, soaking up water along the way and enabling smooth bowel movements. Fiber can also be referred to as roughage, and it is composed of non-starch polysaccharides. They are mostly found in vegetables, legumes, fruits and whole grains. There are two categories of fiber, soluble and insoluble. Soluble fiber soaks up water through the digestive system while insoluble fiber passes through the digestive system without altering its shapes. Fiber plays important roles in menu planning. It helps to maintain a healthy body by treating and preventing certain conditions, which alter the normal functioning of the body. Food, which is high in fiber, slows down the rate of digestion, giving a feeling of satiety which helps to prevent the urge to overeat. Foods high in fiber entail a lot of chewing, so, it becomes hard to consume a large amount of calories in a short period. In return, this helps to maintain body weight, which reduces the risk of obesity. Consumption of soluble fiber also helps to reduce pressure and the amount of cholesterol levels in the body thus reducing the risk of such diseases like diabetes, obesity, stroke, hypertension, gastrointestinal diseases and heart problems. Intake of food high in fiber also tends to be low in calories which help to keep a healthy weight thus maintaining a healthy heart. Consuming food high in fiber, especially, soluble fiber plays a major role in helping the body to maintain blood sugars at a stable level by lowering blood sugars and insulin. This helps to prevent long lasting complications from diabetes. Fiber consumption also plays a significant role in reducing the risk of some cancers, particularly colon cancer. Insoluble fiber enhances the rate at which wastes are eliminated from the body. This implies that the body may have a lower chance of being exposed to toxic matters produced throughout digestion period. Increasing consumption of food rich in fiber content promotes regular bowel movement and also helps in the preventing the occurrence of constipation. A lot of fluids should be taken along with the diet containing fiber. Fiber is normally taken to help in a smooth functioning of the digestive system, but if it is not taken along with adequate fluids it can cause constipation instead of doing away with it. Including fresh juice in a menu plan will play a better role, compared to whole fruits and vegetables. This is because the body absorbs the nutrients in a better and faster way. It also gives the digestive system a rest from working on fiber. The fresh juice extracted from fresh vegetables and fruits help in the removal of toxins from the body, help in losing and maintaining weight. It also assists in digestion. Including fresh juice in a menu plan will also help those people who do not take pleasure in eating fresh fruits and

vegetables because it can be taken in an easier and enjoyable way than consuming the whole fruits or vegetables. In my diet from WB1 and WB4, I think I have consumed sufficient amounts of fiber from different plant foods in my day-to-day menu plans ( Potatos, banana, Broccoli, Avocado, Spinach, Orange juice, Apricots, Apple.. 145%) . Because the truth is who consume more fiber have fewer chances of getting chronic diseases and are able to maintain a healthy body weight.

My Wellness Life