Nutrition Matters to your body!

Gloria Amaya
NF 25 Essentials of Nutrition
Betty Croker
02/09/2016

Table of Contents
Quality Levels
Vitamins....2-10
Minerals........11-16
5 plant based food source for calcium......17
5 non-heme food sources......17
5 heme food sources..17

Nutrition Profile..........18
Top 5 Foods....19

Perfect Plan Analysis..20-24

Super Food.....25-27
Farm to Table....................28-31
Egg Plant Recipe

My Plate.32-36
Water.........37-38
Fiber..39-40
My Wellness Life.......41-43

Quality Levels

Vitamins:
Vitamins fall into two classes, fat soluble and water soluble. The body determines how they are
absorbed into and transport around by the blood stream.

Minerals:
All the major mineral help to maintain the fluid balance but each one also has some special duties
of its own.
DRI
GOALS
NUTRIENT

Unit
RDA/AI
A

Water
Kcal

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

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

GOOD SOURCE

2.7

0.27

0.54

Kcal

3065

306.5

613

MACRONUTRIENTS
PROTEIN
CHO
Fiber
LIPIDS
Saturated
EFA: n-6
EFA: n-3
Thiamin
Riboflavin
Niacin
B6
B12
Folate
Vitamin C
Vitamin D
Vitamin A
(RAE)

Vitamin E

58.06

5.806

11.612

420

42

84

25

2.5

90

18

34.1

3.41

6.82

12

1.2

2.4

1.1

0.11

0.22

mg
mg
mg
mg
mcg
mcg
mg
mcg

VITAMINS
1.1
0.11
1.1
0.11
14
1.4
1.3
0.13
2.4
0.24
400
40
75
7.5
15
1.5

mcg
mg

700
15

70
1.5

0.22
0.22
2.8
0.26
0.48
80
15
3
140
3

MINERALS
Calcium
Iron
Magnesium

Potassium
Zinc
Sodium

mg
mg
mg
mg
mg
mg

1000
18
320
4700
8
1500

100
1.8
32
470
0.8
150

200
3.6
64
940
1.6
300

Thiamin
Function: Part of coenzyme active in energy metabolism.
Deficiency:

Cracks and redness at corner of mouth, painful smooth

purplish red tongue, sore throat, inflamed eyes and eyelids,
sensitivity to light, skin rash.

Toxicity:

No reported

Sources:

Riboflavin:
Functions: Part of the coenzyme active in energy metabolism
Deficiency: Cracks and redness at corners of mouth, painful, smooth, purplish red tongue, sore
throat, inflamed eyes and eyelids, sensitivity to the light skin rashes.

Toxicity: None reported

Sources:
3

Niacin:
Function: Part of coenzyme needed in energy metabolism
Deficiency: Pellagra characterized by flaky skin rash where exposed to sunlight, mental
depression, apathy, fatigue, loss of memory, headache, diarrhea, abdominal pain, vomiting, swollen,
smooth, bright red or black tongue.

Toxicity: Painful flush, hives and rash, excessive sweating blurred vision; liver damage impaired
glucose tolerance.

Sources: Good Sources

Vitamin B6

Function: Part of a coenzyme needed in amino acid and fatty acid metabolism; helps to convert tryptophan to
niacin and to serotonin; helps to make hemoglobin for red blood cells.

Deficiency:

Anemia, depression, confusion, abnormal brain wave pattern,

convulsion greasy, scaly dermatitis.

Toxicity: Depression fatigue, impaired memory, irritability, headaches, nerve damage

causing numbness and muscle weakness progressing to an inability to walk and
convulsion; skin lesion.

Sources:

Vitamin B12

Function: Part of coenzymes needed in new cell synthesis, helps to maintain nerve cells
Deficiency: Pernicious anemia, anemia (large-cell type), smooth tongue; tingling or numbness fatigue, memory
loss, disorientation, degeneration of nerves progressing to paralysis.

Toxicity:

None reported

Sources:

Folate:
Function: Part of a coenzyme needed for new synthesis

Deficiency: Anemia, smooth, red tongue; depression mental confusion, weakness, fatigue, irritability, headache:
a low intake increases the risk of neural tube birth defect. Toxicity: Masks vitamin B12-deficiency
symptoms

Sources:

Vitamin C:
Function: Collagen( synthesis strengthens blood vessel walls, forms scar tissue provides matrix for bone growth),
antioxidant, restores vitamin E to active form, supports immune system, boosts iron absorption.

Deficiency:

Scurvy, with pinpoint hemorrhages, fatigue, bleeding gums, bruises; bone

fragility, join pain, poor wound healings frequent infections.

Toxicity: Nausea, abdominal cramps, diarrhea, rashes, interference with medical test and
drugs therapies, in susceptible people, aggravation of gout or kidney stones .

Sources:

Vitamin D:

Function:

Mineralization of bones and teeth (raises blood calcium and phosphorous by

increasing absorption from digestive track, withdrawing calcium form bones, stimulating
retention by kidneys)

Deficiency: Abnormal bone growth resulting in rickets in children osteomalacia

in adults, malformed teeth, muscle spasms

Toxicity: Elevated blood calcium; calcification of soft tissues (blood vessels, kidney, heart, lungs, tissues of
joints), excessive thirst, headache, nausea, weakness.

Sources:

Vitamin A:

Function: Vision maintenance of cornea, epithelial cells, mucous membranes, skin, bone and
tooth growth, regulation of gene expression reproduction, immunity.

Deficiency:

Night blindness, cornel drying (neurosis), and blindness (exophthalmia):

impaired bone growth and easily decayed teeth; keratin lumps on the skin impaired immunity.

Toxicity:

Acute (single dose or short-term); nausea, vomiting, headache, vertigo, blurred

vision, uncoordinated muscles, increased pressure inside the skull, birth defects.

Sources:

Vitamin E:
Function: Antioxidant (protects cell membranes, regulates oxidation Reactions, protects polyunsaturated fatty acids).
Deficiency: Red blood cell breakage, nerve damage
Toxicity: Augments the effects of ant clotting medication
Sources:

10

Calcium:
Function:

Mineralization of bones and teeth, muscle contraction and relaxation, nerve

functioning blood clothing.

Deficiency: Stunted growth and weak bones in children; bone loss

(osteoporosis) in adults

Toxicity:

Elevated blood calcium; constipation; interference with absorption of

other mineral; increased risk of kidneys stone formation.

Sources:

11

Iron:
Function:

Carries oxygen as part of hemoglobin n in blood or myoglobin in muscles;

required for cellular energy metabolism

Deficiency:

Anemia weakness, fatigue, headaches; impaired mental and

physical work performance; impaired immunity; pale skin, nail beds, and
mucous membrane; concave nails; chills; pica.

Toxicity: GI distress; with chronic iron overload, infections, fatigue, joint pain, skin pigmentation organs
damage.

Source:

12

Magnesium:
Function:

Bone mineralization protein synthesis, enzyme action muscle contraction nerve

function, tooth maintenance, and immune function.

Deficiency:

Weakness, confusion; if extreme, convulsion, uncontrollable muscle

contraction; hallucinations and difficulty in swallowing in children, growth failure.

Toxicity:

From nonfood source only, diarrhea pH imbalance dehydration.

Sources:

13

Potassium:
Function:

Maintains normal fluid and electrolyte balance, facilitates chemical

reaction, and supports cell integrity; assists in nerve functioning and muscle
contractions.

Deficiency:

Muscle weakness, paralysis, confusion

Toxicity:

Muscle weakness vomiting for an infant given supplements or when

injected into a vein in adult, potassium can stop the heart.

Source:

14

Zink:
Function:

Activates many enzymes; associated with hormones; synthesis of genetic

material and protein, transport of vitamin A, taste perception, would heal, reproduction.

Deficiency: Growth retardation, delayed sexual maturation, impaired immune function, hair
loss, eye and skin lesion, loss of appetite.

Toxicity:

Loss of appetite, impaired immunity, reduced copper and iron absorption, low HDL
cholesterol( a risk factor for heart disease).

Sources:

15

Sodium:
Function: Sodium, most commonly know as table salt, helps control blood pressure. It also aids in functions of the
muscular and the nervous system.

Deficiency: Sodium levels that are too low can lead to low blood pressure and hyponatremia.
Toxicity: Sodium levels past toxicity results in high blood pressure, and can further lead to kidney disease,
cirrhosis, and congestive heart failure.

Sources:
0Sources

of Sodium in the U.S. Diet

16

5 Plant-base food sources for calcium:

1.
2.
3.
4.
5.

Tofu
Collard Greens
Figs
Spinach
White Beans

5 Non-Heme Food Sources

1.
Turkey
2.
Pork
3.
Crab
4.
Halibut
5.
Tune

5 Heme Food Sources

1. Pistachios
2. Pecans
3. Walnuts
4. Almonds
5. Kidney beans

17

My Nutrition Profile
DRI GOALS vs. 3-DAY DIET RECORD
DRI GOALS

NUTRIENT

UNIT

RDA/AI

UL

WB1 3-day Analysis

Intake

Intake vs. Goal (%)

Deficient <80%
Excess >120%

Water
Kcals

2.7

1210

44815%

Kcals

3065

738

24%

MACRONUTRIENTS
PROTEIN
CHO
Fiber
LIPIDS
Saturated

EFA: n-6
EFA: n-3

58.06

33.96

58%

420

107

25%

25

8.78

35%

g
g

90

20.85

23%

34.1

4.47

13%

12

7.31

61%

1.1

0.61

55%

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

Vitamin E

mg
mg
mg
mg
mcg
mcg
mg
mcg

1.1

0.74

67%

1.1

0.9

82%

14

35

12.06

86%

1.3

100

0.9

69%

2.4

1.01

42%

400

1000

218.59

55%

75

2000

15.26

20%

15

100

0.14

1%

mcg
mcg

700
15

3000
1000

63.04
2.13

9%
14%

mg
mg
mg
mg
mg
mg

1000
18
320
4700
8
1500

MINERALS
Calcium
Iron
Magnesium

Potassium
Zinc
Sodium

2500
45
350
0
40
2300

139.35
6.32
138.52
1346.49
4.14
1132.87

14%
35%
43%
29%
52%
76%

18

Top 5 Foods
1-Egg Plant
Kilocalories
Saturated Fat
Omega-3
Fiber
Sugar
Sodium

2- Chicken Breast
20.5kcal
.03g
0.05g
2.46g
2.89g
1.64

3-Green Bean
Kilocalories
Saturated Fat
Omega-3
Fiber
Sugar
Sodium

Kilocalories
189. kcal
Saturated Fat 2.08g
Omega-3
1.44g
Fiber
0.9g
Sugar
0g
Sodium
64.64

4-Zucchini

44.kcal
0.08g
0.07g
4g
1.94 g
1.25g

Kilocalories
Saturated Fat
Omega-3
Fiber
Sugar
Sodium

5- Pork
Kilocalories
Saturated Fat
Omega-3
Fiber
Sugar
Sodium

178kcal
2.99g
1.01g
0g
0g
46.75

19

18 kcal
0.06g
0.04g
1.26g
2.33g
0.9g

PERFECT PLAN ANALYSIS

DRI GOALS

NUTRIENT

Unit

RDA/AI

UL

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

WB2: Perfect 3-day

Intake
C

B
Deficient
<80%
Excess
>120%

Water

2.7

Kcals

Kcals

2500

Intake vs.
Goal (%)
D
Forgivable
deficient
Forgivable
excessive

1210

44815%

2.7

100%

738

24%

2135.49

WB1 vs WB2
Intake
vs. Goal
Intake
(%)

E=(AC)

F=(D-B)
Overcame
deficiency
Overcame
excess

-44715%

85%

1207.3
1397.49

61%

MACRONUTRIENTS
PROTEIN
CHO
Fiber
LIPIDS
Saturated

EFA: n-6
EFA: n-3

58.06

33.96

58%

99.51

171%

-65.55

113%

420

107

25%

330.79

79%

-223.79

53%

25

8.78

35%

47.74

191%

-38.96

156%

g
g

90

20.85

23%

55.36

62%

-34.51

38%

34.1

4.47

13%

12.86

38%

-8.39

25%

12

7.31

61%

8.58

72%

-1.27

11%

1.1

0.61

55%

1.21

110%

-0.6

55%

VITAMINS
Thiamin

mg
mg
mg
mg
mcg
mcg
mg
mcg

1.1

0.74

67%

2.02

184%

-1.28

116%

1.1

0.9

82%

2.06

187%

-1.16

105%

14

35

12.06

86%

25.71

184%

-13.65

98%

1.3

100

0.9

69%

2.77

213%

-1.87

144%

2.4

1.01

42%

2.63

110%

-1.62

68%

400

1000

218.59

55%

664.84

166%

-446.25

112%

75

2000

15.26

20%

435.41

581%

-420.15

560%

15

100

0.14

1%

4.67

31%

-4.53

30%

mcg
mg

700
15

3000
1000

63.04
2.13

9%
14%

435.84
11.82

62%
79%

-372.8
-9.69

53%
65%

Magnesium

mg
mg
mg

1000
18
320

2500
45
350

139.35
6.32
138.52

14%
35%
43%

793.07
17.11
477.81

79%
95%
149%

65%
60%
106%

Potassium
Zinc
Sodium

mg
mg
mg

4700
8
1500

0
40
2300

1346.49
4.14
1132.87

29%
52%
76%

5097.9
13.57
2251.47

108%
170%
150%

-653.72
-10.79
-339.29
3751.41
-9.43
-1118.6

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

Vitamin E

MINERALS
Calcium
Iron

80%
118%
75%

Perfect Plan

In this life you only have one opportunity to live and to give your body the best care possible is the
right thing to do, because you and your body deserve the very best. I feel a very lucky person because I
consider myself a person who is weanling to try new foods and I love eating vegetables. During the first
WB1 report I took my time to report all the food that I consume for three days, I reported eating chicken,
eggplant, pork, zucchini, and green beans. I also consider the portions on all the meals, for example for
chicken my portion were 6 ounces which gave me a protein amount of 25.34 grams, 0 crabs, fats was
6.63grams, and saturated fat was 1.86. My total calories consume were 1260.17 Calories per day. Base on
my knowledge I felt that the amount consume were correct, the portion control were correct too and the
choices were good too, because, during the three days I consume lean meat, boil vegetables and fruits.
On the WB 2 report I also reported what I ate for three days, I choose the food intake very carefully,
keeping in mind the right amounts and making sure the it was not under 80% and not over 120%.
Unfortunately not all the food intake was under 80% and not over 120%, what I notice on the WB2 report

21

is the portion control and the food choice is important. In order to have a good report for the WB2, I
increase the portions and the amounts of foods I was eating, for example for breakfast I ate oatmeal; boil
egg, one banana, and strawberries, along with a cup of milk and a cup of coffee. The meals for
lunch where the same I ate chicken, vegetables, fruits, drank water and juice this way I was able to run the
report, and the report run almost efficiently where most of the meals where in the 79% range and not over
120% range. What I learned by doing this report is the you need to know the right amounts of foods, the
right choices, your also need to make sure to followed the My Plate recommendation which say of your
plate needs to be fruit and vegetables and choose whole wheat. By following these recommendations your
body would appreciate you giving the best nutrients, vitamins and minerals you and your body deserves,
and of course dont forget the daily physical activity too , at least 30 minutes three days a week.

22

Sodium Recommendation DASH

According to the book the DASH Diet helps you control and teach your about the amount of sodium in your
foods. The books recommends that to lower the sodium intake you need to add more fruits, vegetable, and
you need to add more fiber, potassium, calcium, magnesium, minerals which would also help you lower
your blood pressure. The food I consume was very high in sodium,
the pork shops, the chicken, tacos, and the soups. My sodium intake in the WB1 were high, there were in
the 600 or more. The reason for my sodium being too high is because on the WB1 the food portions were
high, for example the portions of proteins were 5 ounces which is what is recommended, and instead I was
consuming 10 ounces or more per day. So one of the changes that I had to do for WB2 was to control the
portion of proteins, this way I was able to reduce the sodium.

23

SUPER FOODS MEAL PLAN USAGE

List Super
Food
Portion Size

10

Eggplant

Beets

Green
Pepper

Green
Beans

Peach

Banana

Oatmeal

Avocado

Squash

Zucchinni

DAY 1
Breakfast
Lunch
Dinner
Snack 1
Snack 2

1.0
1.0

1.0

1.0

1.0

1.0

1.0

1.0

1.0

1.0

2.0

2.0

2.0

1.0

DAY 2
Breakfast
Lunch
Dinner
Snack 1
Snack 2

1.0
1.0

1.0

1.0

1.0

1.0

DAY 3
Breakfast
Lunch
Dinner
Snack 1
Snack 2

Total Used

1.0
1.0

3.0

1.0

1.0

1.0

3.0

1.0

3.0

2.0

24

Super Foods
SUPER FOODS NUTRITION PROFILE

List Super Food

Portion Size
NUTRIEN
T

Uni
t

Water

Kcals

10

Eggpla
nt

Beets

Green
Pepper

Green
Beans

Peach

Banana

Oatmea
l

Avocad
o

Squash

Zucchin
ni

55.7
6
21.8
8

133.
3

8839
105.0
2

195.6
5
166.1
4

48.35
111.6
2

53.56
9.6

200.9
4
102.0
6

QUANTITY
Good

Excellen
t

0.27

0.54

306.5

613

37.84
10.25

59.2
6
29.0
9

69.95
14.9

58.5

MACRONUTRIENTS
PROTEI
N
CHO
Fiber
LIPIDS
Saturate
d

EFA: n6
EFA: n3

5.80
6

11.61

0.4

1.09

0.64

42

84

2.41

6.47

3.46

2.5

1.23

1.89

18

0.07

3.41

1.2

0.11

1.18
.

1.29

5.94

1.31

0.68

2.27

4.93

1.37
14.3
1

26.95

28.08

5.78

1.76

21.55

1.27

2.25

3.07

3.98

4.55

0.56

0.12

0.13

0.17

0.38

0.39

3.56

10.3

0.18

0.68

0.01

0.02

0.04

0.04

0.03

0.13

0.73

1.42

0.05

2.4

0.03

0.04

0.04

0.04

0.13

0.05

1.27

1.12

0.02

0.22

0.01

0.01

0.06

0.03

0.04

0.08

0.03

6.82

VITAMINS
Thiamin
Riboflavi
n
Niacin
B6
B12

mg

0.11

0.22

0.02

0.02

0.04

0.05

0.04

0.04

0.18

0.05

0.03

0.07

mg
mg
mg
mc
g

0.11

0.22

0.02

0.03

0.02

0.06

0.05

0.09

0.04

0.1

0.05

0.16

1.4

2.8

0.27

0.23

0.36

0.38

1.21

0.78

0.53

1.28

0.25

0.91

0.13

0.26

0.03

0.05

0.17

0.04

0.04

0.43

0.01

0.19

0.09

0.24

0.48

Folate
Vitamin C
Vitamin D
Vitamin A
(RAE)

mc
g
mg
mc
g

40

80

9.02

73.7
5

7.45

20.6
3

23.6

14.04

59.49

13.56

7.5

15

0.9

3.32

59.9

6.06

9.9

10.27

5.88

10.11

18.14

1.5

mcg

70

140

0.41

1.35

13.41

0
21.8
8

24

3.54

4.68

5.65

3.4

10.8
3

MINERALS
Calcium

mg

100

200

3.69

Iron

mg

1.8

3.6

0.09

Magnesiu
m

mg

32

64

Potassiu
m

mg

470

940

5.74
93.8
9

Zinc

mg

0.8

1.6

0.07

Sodium

mg

150

300

0.82

0.54
15.5
6
219.
9
0.24
52.7
8

7.45

27.5

5.9

21.06

8.68

9.04

61.23

0.25

0.38

0.31

2.11

0.41

0.21

2.27

7.45
130.3
8

0.41
11.2
5
91.2
5

13.5

63.18
163.8

19.38
338.8
8

10.17
147.4
6

285

31.86
422.4
4

340.2

0.1

0.16

0.25

0.18

2.34

0.45

0.18

2.23

0.63

1.18

9.36

5.35

4.52

9.07

26

10 Super Foods
Egg plant

Beats

-Time use: 3
-Nutrients: Fiber, V,K
I like veggies
Green Beans

- Time use
-Nutrients: Folate, Iron
- I like beats in salads
Peaches

-Time use: 3
-Nutrients: Iron, Fiber
-My favorite veggie
Banana

-Time use:1
-Nutrients: Good for eyes
-My favorite fruit
Oatmeal

-Time use: 3
-Nutrients: Potassium
-Easy fruit to get
Zucchini

-Time use: 3
-Nutrient: Zinc
- I like it for breakfast
Squash

-Time use: 2
-Nutrients: Vitamin C
- I like them grill
Bell pepper

Time use: 2
-Nutrients: Vitamin A
- I like the boil
Avocado

-Time use: 1
- Nutrients: Vitamin C
-Taste good

-Time use: 2
-Nutrients: Potassium
- I eat then by itself

27

Farm to Table
Eating vegetable was one of the most delicious foods our sister would provide as our main course back home in Mexico.
One of the favorite dishes was zucchini with mix with corn, onion and tomatoes, an other favorite plate that we would
eat was carrots with sour cream , vegetable were always at our dinner table. Here in the United States has not been
different I have been introduce to other vegetable that I was not familiar with, like the eggplant, the Brussels prods and
the asparagus. The eggplant begin to be one of my favorite choices too, it has like a sweet taste, you can cooked it, fry it
or grill its or bake it. The eggplant is deeply purple and glossy it has a unique taste and texture and eggplants are
available in many markets thought the year but the egg plant season are in the months of August through October. The
egg plant belongs to the family of vegetables, which include tomatoes, sweet peppers and potatoes. They grow in just like
the tomatoes, hanging from a vine that grows several feet high. The eggplant come also available in other colors like jade
green, orange, and yellow-white and its sizes ranges from small tomato to a large zucchini. The egg plant has a
significant amount of nutrients, one cup of cooked egg plant gives you 35 calories which is low in the GI, it also has
fiber, vitamin B1, magnesium, Vitamin B6, potassium and folate. The egg plant
provides the nutrients which are very good source of nutrients for your daily

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intake. Some of the health benefits that you can find in the egg plant are
phytonutrients which have antioxidant and include phenolic compounds like caffeic, and chlorogenic acid, and
flavonoids like nasunin. Base of research studies from The US Agriculture in Beltsville, Maryland found that the
eggplant is rich sources of phonlic compounda that function as antioxidants. , Nasunin is and antioxidant that protects the
cell memrance from damege. Important history to know about the eggplant is that it was first cultivated in China in the
5th centur BC, then was introduce to Africa, Italy, and then spread throughout Europe and Middle East, today Italy,
Turkey, Egypt, China and Japan are the leading grower of the eggplant. The best way to select an eggplant is to look at
the skin it should be smooth and shiny, where her is a white, green or yellow egg plant it should be smooth and shiny.
When choosing an egg plant one should look for no scars, and bruised, also the stem at the end of eggplant should be
bright green in color this is an indication of its freshness. Eggplants are sensitive to heat and cold and they need to be
store at a room temperature of 50 degrees Fahrenheit. In California the eggplant is grown in the region of San
Bernardino, Riverside and San Joaquin Valley, planting takes place in February and its harvest in April to June. Eggplant
is a warm season crop and does not do well in cold whether. According to Dr. Daniel Summer,
Director of Agriculture, at University of California Davis, governor Jerry Brown, declared the drought in state of
emergency, The water supply is putting the crops at risk, the farmers rely on irrigation water pumped from the reservoir
that needs to be filled up during the rainy seasons.

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Grilled Egg Plant with parsley and Pine nuts

Ingredients:
2 table spoons pine nuts
2 medium egg plants, sliced inch thick
cup olive oil
cup red wine vinegar
2 teaspoon fennel seed
Kosher salt and black pepper
2 tablespoon fat leaf parsley
Directions:
1- Heat the oven to 350 F spread the pine nuts on a rimmed baking sheet and toast in oven until
golden, 6 to 8 minutes.
2- Meanwhile, heat grill to medium high. Toss the eggplant with cup of oil. Grill turning once, until
tender, 8 to 10 minutes. Toss the eggplant with the remaining cup of oil, the vinegar, fennel
seed, 1 teaspoon salt, and teaspoon pepper.

Serves: 8 people
Hands on 30 minutes
Total Time 1hr 15 minutes

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Nutrition Facts
Serving Size 8 0
Amount per Serving
Calories 170
% Daily Values*
Total Fat 0g 0%
Saturated Fat 0g 0%
Trans Fat 0g
Sodium 245mg 10%
Total Carbohydrate 9g 3%
Dietary Fiber 5g 20%
Sugars 3g
Protein 2g 4%
Percent

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My Plate

Frits

Vegetables

-Goal 2 cups
-Actual: 2/12
-% Goal: over

-Goal 21/2 cup per day

-Actual: 3cups
_ %Goal over

Grains

Protein

-Goal -6 ounces
-Actual: 3onces
-% Goal 3onces under

-Goal-51/2 ounces
-Actual: 10 ounces
-%Goal 4/12 over

Dairy
-Goal-3 cups everyday
_Actual o %
-% Goal: 3 cups under

My plate analysis gives you the right food recommendations to follow in order for a person to have the
right amounts of food. The amount of food that I consume on my first three days, I over ate in the areas of
protein, vegetables and fruits. On the other hand I was low in the grains and in the dairy. Base on my plate
guidelines I need to modify the consumption of protein and grain. I love to eat my veggie, I did not realized
the big portions of proteins that I was eating until I
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learned more about my My Plate and also learning so much about Nutrition, wow there are thing that you
take for granted, best of all I feel comfortable guiding myself to provide my body with good nutrition
base on my plate and Nutrition F25.

5 Strategies to Achieve Goal

Fruits-1- Eat a fruit per meal, 2- eat frozen fruits, 3- add fruits to your salads, 4- eat dry fruits 5- make fruit
shakes.

Vegetables 1-Eat vegetables with your meals,2- make vegetable juices, 3- vegetable soups, 4 add
vegetable in salads, 5- grill vegetables.

Grain- 1- Choose whole wheat products, 2- wheat pasta, 3-wheat floor tortillas, 4- whet cereal, 5- wheat
crackers.

Protein- 1- choose lean meats, 2, poultry, 3, fish, 4, shrimps, 5 chickens.

Dairy- 1- Drink 1% low fat milk, 2, drink almond milk,3, cheese,4 yogurts 5- Milk shakes.

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Physical Activity at Home, Work, and Play

10 tips to make physical activity a regular part of the day Adding activity into your day is possible. Choose
activities that you enjoy. Adults should aim for at least 2 hours or 150 minutes of physical activity each
week. Every little bit adds up, and doing something is better than doing nothing. Most important have
fun while being active!
1. Take 10
Do at least 10 minutes of activity at a time to reach your weekly goal. Walk the dog for 10 minutes before
and after work and add a 10-minute walk at lunchtime.
2. Mix it up
Start the week with a swim at the pool, take a yoga class during a weekday lunch, lift weights in the
evening, and end the week by working in the garden.
3. Be ready anytime
Keep comfortable clothes and walking or running shoes in the car and at the office
4. Find ways to move
Take a brisk walk around the parking lot, jog to the bus stop, or ride your bike to the subway station. If
you have an infant or toddler, take a long walk using the stroller and everyone gets some fresh air.
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5. Work out during TV time

Watch a movie while you jog on a treadmill or download a video on your phone and watch while you ride a
stationary bike.
6. Be an active parent
Instead of standing on the sidelines, walk up and down the soccer, football, or softball field while the kids
play their game.
7. Find support
Join a walking group, play wheelchair sports, practice martial arts, or sign up for an exercise class in your
community. Recruit family or friends for support.
8. Enjoy the great outdoors
Tumble in the leaves, build a snowman with your kids, or ski cross-country. Visit a county or national park
and spend time hiking, canoeing, or boating.
9. Look for wellness at work
Find a softball, basketball, or volleyball team at your job. You can also take the lead by starting a wellness
or exercise group in your office.
10. The chores count, too
clean the house, wash the car, or mow the lawn with a push mower. Know that these activities count toward
your goal of at least 150 minutes each week.

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The information that My Plate provides is indescribable because as a person you can asses the
information to keep a good health diet. The my plate web site gives you an opportunity to learn all about the food
groups, vegetable, fruits, grain, protein, and dairy, and also about the importance of exercise. This web site is
open to anyone who has a computer and who know how to utilized, if people around the United State open the
web site and applies the information given to them; peoples life would be different. I myself was always confused
on the right portions your body needs, I was confuse on eating wheat compare to whole wheat product, I also
understand better reading the label and learning how to understand them better. I would recommend this web site
to any one is good to know about My Plate but is very important to open it and learn what inside.

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Water

Water is an important nutrient that your body needs to live without water you will die of thirst. Every single organ, tissue,
cell, blood and everything that compose the human being needs water to survive, water is essential for everything. A
person needs to be drinking al least 8 glasses of water per day, this way the water intake helps all the organs in your body.
The problem is that in todays society not many people like to drink water, I consider myself one of them. I know that I
can go days without water, until eventually my body is asking for water, I know because I get very thirsty. Many people
consume water in forms of liquids, for example I drink coffee which is a way of drinking liquids, which is what your
body needs, water in the form of coffee. Base on the learning of water, coffee does not replenish full the 8 glasses of
water my body needs, but it does help. Another point to take in consideration is the calories intake that Im taking from
coffee, adding 2 teaspoon of sugar and 5 teaspoons of milk, this gives my body 265 calories from my everyday morning
coffee, multiplying it by 3 thats a total of almost 800 calories per day, wow! I just realized this. All the calories that I
consume plus the calories in my coffee, thats why Im over my calories intake on the WB1 and WB2 the three day
recorder meal plan.. In comparison drinking plain water aids your body more and your have a healthier you. By drinking
water also helps you loose weight because water cleans your system, from all the foods you eat everyday, as it was shown
on the vedios people need to change the soda drinks to water, that was a good example to start loosing all the
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calories intake from the sweet drinks. In general consuming multiples kind of sweet drinks, instead of regular water,
gives the body more sugar drinks which we know is not good for your health, as we learned in class sugar drinks is equal
to diabetes. The problem with the sugar drinks whether is cool aid, soda, fruit juices or any other kind of sweets is the it
benefits many industrial companies around the United States and around the world, companies like coca cola or
Pepsi do not worried about all the people who drink so much and who get sick, their may effort is to sell and to make a
profit. This is where my plate comes in very handy because I think is doing a tremendous job in info minting and
educating people in general about a good nutrition. All the consumption of sweet drinks need to take into the hand of
each individual persons, which everybody in a personal way needs to educate themselves more on nutrition values as the
one in water and the one in a sweet drink. If we look at a drink closely, fruit punch has 192 calories in 12 ounces can, for
any one who drinks 2 to 3 drinks of frit punch is giving the person a total of 600 calories just on the drink itself. Most of
the sweet drinks have other sweetened added like high-fructose corn syrup, fructose, honey, syrup, corn syrup, sucrose
and dextrose which all lead to sugar and is more added calories to your drink. Other favorite drinks like smoothies, milk
shakes, and coffee hide unexpected high amounts of sugar, which mean more calories. A good way to choose your drink
better is by choosing water, diet or low calories beverages instead of sugar sweetened, is always recommended not to
stock the refrigeration with sweet drinks, is also recommended to carried a body water with you, add lemon, lime,
cucumber or watermelon to your water, or you can add a splash of 100% juice to plain sparkling water for a refreshing
low calorie drink. I see that there are many ways that you can give your body the best which is water, I like the idea of
adding fruit to the water, I think this would give the water a better taste and may be I would drink more. This way I
could be a role model to my family who needs it a lot too.

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Fiber
What is fiber? Fiber is a substance in plants, is the kind you eat. Its a type of carbohydrate; you could see it
listed as soluble fiber or insoluble fiber. Both type of fiber are important for your health. Fiber intake adds bulk
to your diet and makes you feel full faster, helping you control your weight. It helps with digestion and helps
prevent constipation, in todays society most people do not eat enough fiber. At the sometime eating too much
fiber it can cause gas, bloating and cramps. Fiber is found in fruits, vegetable, whole grains and legumes,
other foods containing fiber can help in maintaining a healthy weight and lowering your risk of diabetes and
heart disease. Two type of fiber, soluble fiber and insoluble fiber, soluble fiber dissolves in water to form a
gemlike material, it can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas,
beans, apples, citrus fruits, carrots, barley and phylum. Insoluble fiber promotes the movement of material
through your digestive system and increases stool bulk, so it can be of benefit to people who struggle with
constipation or irregular stool. Good examples of insoluble fiber can be found in whole-wheat flour, wheat
bran, nuts, beans and vegetables like cauliflower, green beans and potatoes. Other foods available to
consume that have both insoluble and soluble fiber are oatmeal, and beans. Eating a well balance intake of
fiber gives your body many health benefits, like normalizes bowl movements, it helps maintain the bowl
movement, lowers cholesterol, helps control blood sugar levels, and helps in achieving healthy weight.
Some foods in your daily diet have low fiber, foods like canned fruits, and canned vegetable, pulp-free juices,
white breads and pasta, and non whole grain cereals. It is recommended to have an adequate intake of fiber
in your diet, for example, for men of 50 years of age or younger is 38 grams as for women, 50 years old and
younger the fiber amount recommended is 25 grams of fiber per day. The best way to include more fiber in
your diet is by eating w cups of fresh fruits and 21/2 cups of vegetables each day, navy beans provide 9.5
39

grams of fiber, cup of kidney beans provide 8.2 grams of fiber, one artichokes provides 6.5 grams of fiber,
and figs and dates cup provides 3.6 grams of fiber. It is important to learn to read the label in the store
when buying foods, this way you would know the amount of fiber found in each food item and what kind of
foods provide the best source of fiber your need for a healthy body.

40

My Wellness Life
Hispanic culture is known for their cooking one of the most delicious foods due to the way the foods are
cooked. Some of the typical food dishes that Hispanic culture is know for are tamales, birria, pozole,
tacos, burritos, nachos, sweet desserts like binuelos, sweet bread, churros, 3 milk cakes, just to name a
few. If we take a moment to see how each food and dessert listed above we can consider the amount of
unhealthy foods, and unhealthy desserts, but at the same time is important to know that is the amount a
person might consume what make its UN healthy. I come from a family of nine, four boys and 5 girls .from
my mother side, the body weight and size of my uncles and ants, were on the big side. One of my ants
from my mother side has had about 8 surgeries to remove the body fat. My mother was the skinniest or
thin from all. I can say that now I understand the reason why my mothers family has always been on the
heavy side. The food intake has always been in the consumption of fatty foods, like pork, beef, chicken, fry
foods, sweets, and sweet drinks. My family back home had the wrong idea of how a body needs to looked,
to them the bigger you were the healthier you were too. My brothers and myself were very skinny, looking
and in the eyes of my ants, we were sick and they always would said you dont eat enough you need to eat
more. At the same time, my parents were separated when I was little, my other sister my brother and
myself stay back home by ourselves, there was anyone older to look after us, there was no food, it was
just a big house and three of us by ourselves. We were so lucky that we had chickens in our house,
because for about two or three months, my sister and my brothers survive just by eating eggs. After
looking at the video about hunger my thought were to say that No one knows, what being hungry is until
you experience it After six months of living with my sister my grandmother took me to her house to live

41

with her. She took me to the doctor, I was anemic, I remember that the doctor said that my red
blood cells and the white blood cell were low. At that time I did not understood what it meant, I just
follow along. My grandma would make sure that I ate vegetables like spinach, lentil soup, beans,
zucchini, green bean and potatoes. That why, I say no one should be hungry in this world! Its very hard!
I find out that I really did not need to take this class but I feel that is one of the best classes that I have
taken, because I have learned so much. On the journey of the class I learn about the My Plate which is a
very helpful tool to use, to learn more about the food consume on a daily basis. I learned about portions
control, learn the right amount that you need to consume for breakfast time, lunch time, dinner time and
your snacks in the middle. I learned about all the nutrients each food has and how it benefits your body. I
learned about the vitamins and minerals your body needs and the kind of vitamins each food has. I also
learned about the many programs presented by my class mates, like SNAP which helps people with food
stamps. The CACFP which helps people have food. Meals on wheels and about the National School lunch
food programs. I can say that now I know how to take care of my body, the first wb1 where I recorded
three days show that I was not quit eating the right amount of food. I was over the proteins, low on
calcium, low on grains. On the fruits and vegetables I was eating almost the right amounts of food. On the
other hand water intake was and has been very low. By taking this class has given me the understanding I
needed to know to start drinking more water. Science I enrolled in this was I have been drinking about two
to three bottles of water , where before I used to go without water for days. Now I know the negative
impact that I cause my body by not drinking water, I learned that if I do not eat or drink my body feeds itself
from what it cans. I know the reason why I get very thirsty too. Five good strategies for my future, first,
never miss
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breakfast; I have been eating breakfast daily, where as before I would skip this meal. Second, I drink 2 to
3, 8 ounces of water per day and little by little Im adding more water, third, I choose whole grain food, fourth,
I make sure vegetables and fruits are provided in each meal, and fifth, I stop buying sodas and sweet drinks.
My boys specially are complaining much about not buying sodas at all but in the long run they will
appreciated, I said to them My professor said That I was giving you diabetes and I love you guys too much
to continue giving you something that is not good.

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