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One Bit Close To Freedom: Eating For The American Dream
One Bit Close To Freedom: Eating For The American Dream
Yousef Elzein Mt. San Antonio College Winter !"#$ Essentials of %utrition
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#. (hiamine Chief Function: 8el*s the )od&9s cells change car)oh&drates into energ&. Deficiencies in (hiamine 1ill result in Beri)eri. (here are no to5ic le-els of (hiamine 'no1n toda&. Food sources: )eans )eef chic'en fish nuts organ meats *or' *otatoes seeds and so&)eans.
!. :i)ofla-in Chief Functions: ;s -er& im*ortant for )od& gro1th and red )lood cell *roduction and hel*s in releasing energ& from car)oh&drates. Deficiencies: Anemia mouth or li* sores s'in disorders sore throat and s1elling of mucus mem)ranes. (here is no 'no1n to5icit& to ri)ofla-in due to it )eing a 1ater/solu)le -itamin. Food Sources: Dair& *roducts eggs green leaf& -egeta)les lean meats legumes mil' nuts. .. 2otassium Chief Functions: Builds *rotein )rea's do1n and uses car)oh&drates )uilds muscle maintain normal )od& gro1th controls the electrical acti-it& of the heart and controls the acid/)ase )alance. Deficiencies: 8&*o'alemia causes 1ea' muscles a)normal rh&thms and a slight rise in )lood *ressure. (o5icit&: 8&*er'alemia causes *oor 'idne& function and se-ere infections. Food Sources: All meats including fish so& *roducts -eggie )urgers )roccoli *eas lima )eans tomatoes *otatoes s1eet *otatoes 1inter s<uashes citrus fruits cantalou*e )ananas 'i1i *runes a*ricots mil' &ogurt and nuts. $. ;ron Chief Functions: 8el*s the )od& ma'e the o5&gen/carr&ing *roteins hemoglo)in and m&oglo)in. ;ron also ma'es u* man& *roteins in the )od&. Deficiencies: Anemia lac' of energ& shortness of )reath headache irrita)ilit& dizziness or 1eight loss. (o5icit&: Fatigue anore5ia dizziness nausea -omiting headaches 1eight loss shortness of )reath gra&ish color to the s'in. Food Sources: %a-& )ean )eef stea' clams and s1iss chard 0. =inc Chief Functions: =inc is needed for the )od&9s immune s&stem to *ro*erl& 1or'. ;t *la&s a roll in cell di-ision cell gro1th 1ould healing and the )rea'do1n of car)oh&drates. Deficiencies: Fre<uent infections h&*ogonadism in males loss of hair *oor a**etite *ro)lems 1ith the sense of taste *ro)lems 1ith the sense of smell s'in sores slo1l& gro1th trou)le seeing in the *ar' 1ounds that ta'e a long time to heal. (o5icit&: =inc su**lements in large amounts ma& cause diarrhea a)dominal cram*s and -omiting. Food Sources: Beef stea' shrim* and o&sters. 3. Sodium Chief Function: Controls )lood *ressure and )lood -olume. Sodium is needed for muscles and ner-es to 1or' *ro*erl&. Deficiencies: 8&*onatremia nausea -omiting headache confusion letharg& loss of a**etite restlessness irrita)ilit& muscle 1ea'ness s*asms cram*s seizures and decreased consciousness or coma. (o5icit&: 8igh )lood *ressure in some *eo*le and a serious )uild/u* of fluid in *eo*le 1ith congesti-e heart failure cirrhosis or 'idne& disease.
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$!."mg ? (aco Bell Burrito 4 ,a&er #!0"mg ? Cheetos Snac's Flamin9 8ot Cheese #"!"mg ? (aco Bell Me5ican 2izza 6!"mg ? Su)1a& Sand1ich @eggie Delite Wheat 3 ;nch 3$"mg ? (aco Bell %achos su*reme
(he first thing ; did 1ith m& WB7 1as co*ied e-er&thing from m& FAA! and 1or'ed from there. One of m& )iggest issues 1as getting m& sodium do1n from the B, *oint. A lot of m& *rotein had come from tur'e& sand1iches ; had *ut in for lunch on a cou*le of the da&s )ut a lot of m& sodium
had )een coming from them as 1ell. Fried tofu seemed to )e the tric' in getting less sodium )ut the same a)out of *rotein in m& meal. After all of that Arilled Cheese Sand1iches 1ere the onl& thing in m& diet that had <uite a large *ortion of sodium. Aside from m& issues 1ith sodium ; found m&self lo1 on @itamin D. A lot of the areas 1here ; had Cuice 1ere Cust small snac's that could ha-e reall& used more. All ; did 1as re*lace the Cuice 1ith 1ater and add a decent amount of fruit 1hich ; feel made a great difference. ; also added some &ogurt that had some fruit )its mi5ed in 1hich made <uite the difference as 1ell. ; feel li'e this *lan is -er& reasona)le 1ith ho1 ; eat. ;t doesn9t seem to ma'e that much of a difference 1ith m& en-ironment ; Cust ha-e re*lace some of the unhealthier snac's 1ith something that 1ould )enefit me more. ; re*laced sunflo1er seeds or chi*s 1ith &ogurt or fruitD-egeta)les. For a lot of the deficiencies ; had )efore stic'ing an insane amount of fruits and -egeta)les into m& diet seemed to fi5 them.
Stra1)erries Bsed once. E5cellent source of @itamin C. ; lo-e stra1)erries and the&9re something different for e-er& no1 and then.
A**le
Aood source of fi)er B3 Folate ;ron 2otassium and Sodium E5cellent source of @itamin A. M& fa-orite -egeta)le and reall& hel*ed fill m& -egeta)le and -itamin A re<uirements.
Bsed t1ice Aood source of -itamin C and -itamin A. A**les are m& a)solute fa-orite snac' )ut ; tr& not eat too man&. Also hel*ed out 1ith m& -itamin re<uirements.
Celer& Bsed ten times ; reall& li'e eating celer& and the& hel*ed 1ith m& -egeta)le re<uirement.
Orange Bsed fifteen times. E5cellent source of @itamin C. :eall& reall& hel*ed out 1ith m& @itamin C re<uirement.
,emon Bsed four times E5cellent source of @itamin C. Was -er& hel*ful 1ith m& @itamin C re<uirement.
E5cellent source of B3. ; lo-e )ananas and the& reall& hel*ed out 1ith m& -itamin and fruit re<uirements.
,ettuce Bsed t1ice. Aood source of Folate. 8el*ed me out 1ith m& Folate re<uirement.
Wheat Bread (ofu Bsed t1ice. Aood source for 'cals (hiamine and ;ron. E5cellent source for 2rotein ,i*ids n/3 n/. Calcium ;ron and =inc. An amazing re*lacement for meat in meals. Areat source for *rotein that isn9t high in sodium. Bsed si5 times. Aood source of Sodium :eall& good for a small snac'.
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; feel li'e GEnCo& Foods from man& CulturesH 1as targeted to an&)od& 1ho can or is 1illing to learn ho1 to coo'. ; feel there also needs to )e a s*ecific o*en/mindedness to )e 1illing to tr& something ne1 1hether it sounds com*letel& a**ealing or not. ; feel li'e this could )e -er& effecti-e if it 1as s*read around an& t&*e of communit&.
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'ic' in energ&. Eating fruit also seemed to gi-e me a more satisf&ing feeling of fullness o-er a )ag of chi*s.
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drin'ing Cuice. Fourth 1as Fluids 1hich consists of drin'ing a lot more 1ater drin'ing less sugar/ )ased drin's re*lacing Cuice 1ith Areen (ea )u&ing a refilla)le container for easier access to 1ater and to not drin' m& calories. (he fifth and last set 1as for m& Acti-it& 1hich consists of starting to go to the g&m again going out for more 1al's *ar'ing farther from class to increase m& 1al'ing distance ta'ing the stairs instead of the ele-ator and *la&ing moire s*orts 1ith friends. Currentl& ; am no1here near m& acti-it& re<uirements. One of m& most im*ortant goals is to start going to the g&m again. ; ne-er sto**ed going )ecause it 1as too hard ; Cust ne-er had the *ro*er time management to fit it into m& schedule. ; actuall& reall& miss going to the g&m and ; loo' for1ard to going )ac' to m& old three/da&/a/1ee' s&stem. ; ha-e some friends that go to the *ar' and *la& foot)all e-er& 1ee'end. ; lo-e *la&ing 1ith them )ut again ; Cust didn9t manage m& time *ro*erl&. So ; can go to the g&m three times a 1ee' and *la& foot)all 1ith some friends on the 1ee'end. ; understand this is a lot more than m& actual re<uirement )ut ; reall& feel li'e ; should *ush m&self to m& *h&sical limits 1ithout going 1a& o-er the to* and hurting m&self. M& 1ellness is of huge im*ortance to me. O-er the course of this nutrition class ; could feel m&self gro1ing into the *ro*er mindset. ; don9t 1ant age to hold me )ac' from doing 1hate-er it is ; 1ould 1ant to do. ; *lan on getting married and ha-ing 'ids as ; gro1 older. ; 1ould a)solutel& lo-e to )e a)le to thro1 m& 'ids onto m& shoulders and to s1ee* m& 1ife off her feet 1hene-er ; get the chance. ;9d lo-e to )e a)le to ta'e m& 'ids to the *ar' and *la& 1ith them. For me to )e a)le to do an& of that ;9d ha-e to start caring for m&self no1.
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Bi)liogra*h&
#. @itamin information / htt*:DD111.a)c/of/-itamins.comD-itaminL)#.html !. :i)ofla-in information / htt*:DD111.n×.comDhealthDguidesDnutritionDri)ofla-inDo-er-ie1.html .. 2otassium information / htt*:DD111.n×.comDhealthDguidesDnutritionD*otassium/in/ dietDo-er-ie1.html $. ;ron information / htt*:DD111.n×.comDhealthDguidesDnutritionDiron/in/ dietDo-er-ie1.html 0. =inc information / htt*:DD111.n×.comDhealthDguidesDnutritionDzinc/in/dietD 3. Sodium information / htt*:DD111.n×.comDhealthDguidesDnutritionDsodium/in/ dietDo-er-ie1.html 4. Aro1er association / htt*:DD111.a**lehill.comD 6. :eci*e / htt*:DD111.&ou)eaut&.comDnutritionDcolumnsDthe/)eaut&/of/coo'ingD'ohlra)i/ and/fuCi/a**le/salad/reci*e
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