Ballesteros, M_WBFinal - Copy.pdf

7/30/2019 Ballesteros, M_WBFinal - Copy.pdf

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Table of ContentsExcess & Deficiencies ................................................................... Pa

DRI: Quality Levels .................................................................. Page

3-Day Plan ................................................................................... Pag

Forgivables .................................................................................... Pa

Modifications ................................................................................ Pag

Perfect Plan Analysis .................................................................... Pag

Discussion ...................................................................................... Pa

Super Foods: Charts ...................................................................... Pag

Super Food: Nutrient and Usage ................................................ Page

My Plate ..................................................................................... Page

Conclusion ...................................................................................... Pa

Bibliography ................................................................................. Pag


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DRI QUANTIFIED

NUTRIENT Unit

DRIGOALS GOOD SOURCE

EXCELLENTSOURCE

RDA/AI10-19%

(COLUMN=10%)20%

(COLUMN=20%)A B=A*.1 C=A*.2

Water L 2.7 0.27 0.54Kcals Kcal 1998 199.8 399.6

MACRONUTRIENTSPROTEIN g 58.06 5.806 11.612CHO g 213 21.3 42.6Fiber g 25 2.5 5

LIPIDS g 42 SKIPSaturated g 19 SKIPEFA: n-6 g 12 1.2 2.4EFA: n-3 g 1.1 0.11 0.22

VITAMINSThiamin mg 1.1 0.11 0.22Riboflavin mg 1.1 0.11 0.22Niacin mg 14 1.4 2.8B6 mg 1.3 0.13 0.26B12 mcg 2.4 0.24 0.48Folate mcg 400 40 80Vitamin C mg 75 7.5 15Vitamin D mcg 15 1.5 3Vitamin A(RAE) mcg 700 70 140

Vitamin E mcg 15 1.5 3

MINERALSCalcium mg 1000 100 200

Iron mg 18 1.8 3.6

Magnesium mg 310 31 62

Potassium mg 4700 470 940

Zinc mg 8 0.8 1.6Sodium mg 1500 SKIP


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PERFECT PLAN ANALYSIS

NUTRIENT Unit

DRI GOALSWB1 3-day

Analysis WB4 3-day WB1 vs WB4

RDA/AI UL

Intake

Intakevs. Goal

(%) IntakeIntake vs.Goal (%) Intake

Intakevs. Goal

(%)

A B C DE=(A-

C) F=(B-D)

Deficient120%

Forgivableexcessive

Overcameexcess

Water L 2.7 NE 1.16 43 2.45 91 -1.29 -48Kcals Kcals 2037 NE 1549.72 76 1959.88 98 -410.16 -22

MACRONUTRIENTSPROTEIN g 46 NE 58.34 97 76.8 132 -18.46 -35CHO g 130 NE 17.84 80 44.46 100 -26.62 -20Fiber g 25 NE 17.84 71 44.46 178 -26.62 -107LIPIDS g 44 NE 52.56 87 57.85 79 -5.29 8Saturated g 20 NE 11.4 57 12.17 64 -0.77 -7EFA: n-6 g 12 12 11.57 96 18.04 150 -6.47 -54EFA: n-3 g 1.1 1.1 1.15 105 1.03 94 0.12 11

VITAMINSThiamin mg 1.1 NE 1.08 98 1.71 156 -0.63 -58Riboflavin mg 1.1 NE 1.88 171 2.08 189 -0.2 -18Niacin mg 14 35 23.02 164 28.77 206 -5.75 -42B6 mg 1.3 100 1.79 137 3.55 273 -1.76 -136B12 mcg 2.4 NE 5.97 249 7.04 293 -1.07 -44Folate mcg 400 1000 283.71 71 924.6 231 -640.89 -160Vitamin C mg 75 2000 160.02 213 322.93 431 -162.91 -218Vitamin D mcg 15 4000 9.03 60 7.24 48 1.79 12Vitamin A(RAE) mcg 700 3000 802.74 115 1112.79 159 -310.05 -44

Vitamin E mcg 15 1000 4.15 28 12.32 82 -8.17 -54

MINERALSCalcium mg 1000 2500 1007.1 101 1283.67 128 -276.57 -27


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Iron mg 18 45 14.23 79 16.25 90 -2.02 -11

Magnesium mg 310 350 249.27 80 498.85 161 -249.58 -81

Potassium mg 4700 NE 2011.93 43 4392.67 93-

2380.74 -50

Zinc mg 8 40 6.04 76 10.67 133 -4.63 -57Sodium mg 1500 2300 1612.62 108 1749.86 117 -137.24 -9


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SUPER FOODS NUTRITION PROFILE

1 2 3 4 5 6 7 8 9 10

List Super Food OatmealProtein Bar Pecans

Yogurtw/

Granola

Celeryw/

PeanutButter

All BranCereal

w/Raisins

BananaArtichok

e(boiled)

TunaWrap

(Lettuceleaves

w/Tuna)

GrilledCheese

Sandwich (100%

wholewheatbread)

Portion Size200

grams.50

grams. 0.5 oz.1.75cups.

2 (4in.celery)1 Tlbs.Butter 2.25 oz.

2 large/1 small 2 cups. 3.5 oz. 1 item.

NUTRIENT UnitQUANTITY

Good Excellent

Water L 0.27 0.54 0.016 0 0 0.24 0.04 0.01 0.28 0.28 0.07 0.03

Kcals Skip 122 21097.9

5 558.6196.1

6269.6

6331.9

7 178.08 110.9 290.5MACRONUTRIENTS

PROTEIN g

5.806 11.61 2.08 0 1.3 24.16 8.37 8.59 1.48 9.71 20.22 0

CHO g 21.3 42.6 13.46 0 1.96 74.74 7.63 74.73 31.06 40.15 0.45 0Fiber g 2.5 5 4.2 3 1.36 5.49 2.57 19.82 9.71 28.9 0.18 1.25

LIPIDS Skip 0.94 7 10.2 18.51 16.39 2.02 1.23 1.14 2.54 15.77Saturated Skip 0.2 4 0.88 4.95 3.33 0.02 0.41 0.27 0.67 5.98EFA: n-6 g 1.2 2.4 0.34 0 2.92 5.32 4.41 0.01 0.17 0.35 0.05 2.65EFA: n-3 g 0.11 0.22 0.2 0 0.14 0.41 0.03 0 0.11 0.13 0.07 0.32

VITAMINSThiamin mg 0.11 0.22 0.1 0.38 0.09 0.58 0.05 0.73 0.11 0.17 0.02 0.19Riboflavin mg 0.11 0.22 0.04 0.85 0.02 0.8 0.05 0.83 0.27 0.3 0.04 0.29Niacin mg 1.4 2.8 1.32 9 0.17 1.64 0 9.47 3.14 3.37 4.95 2.05


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B6 mg 0.13 0.26 0.08 1 0.03 0.32 0 3.73 1.74 0.27 0.19 0.05

B12mcg 0.24 0.48 0 2.1 0 1.62 0 10.97 0 0 0.99 0.19

Folatemcg 40 80 16 80 3.12 83.71 0

1248.3 82.6 299.04 6.05 58.1

Vitamin C mg 7.5 15 0 30 0.16 3.18 2.8 12.29 32.45 24.86 0.42 0

Vitamin Dmcg 1.5 3 0 0 0 0.08 0 1.83 0 0 1.7 0

Vitamin A(RAE) mcg 70 140 0 0 0.43 37.36 0 278.9 7.11 3.36 8.85 129.48

MINERALSCalcium mg 100 200 16 200 9.92

571.27 28.16

203.52 18.65 70.56 14.6 234.89

Iron mg 1.8 3.6 1.12 1.8 0.36 2.79 0.75 9 0.96 2.05 0.88 2.06

Magnesium mg 31 62 44 4017.1

5155.7

5 55.28 196.1100.7

1 141.12 29.1 19.92

Potassium mg 470 940 150 13058.1

2100.0

9328.8

8949.1

1848.4

6 0 222.6 128.65

Zinc mg 0.8 1.6 1.22 3.75 0.64 5 0.99 2.83 0.35 0 0.43 1.26

Sodium mg Skip 6 270 0217.3

7184.2

4150.8

6 2.37 0321.9

4 763.6

SUPER FOODS MEAL PLAN USAGE1 2 3 4 5 6 7 8 9 10

List SuperFood

Oatmeal ProteinBar PecansYogurt

w/Granola

Celery w/PeanutButter

All BranCereal w/

RaisinsBanana Artichoke(boiled)

TunaWrap

(Lettuceleaves w/

Tuna)

GrilledCheese

Sandwich(100%wholewheatbread)

Portion Size 200grams.50

grams. 0.5 oz.1.75cups.

2 (4in.celery) 1

Tlbs.Butter 2.25 oz.

2 large/1 small 2 cups. 3.5 oz. 1 item.


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Nutrients & Usage 1. Oatmeal:Good source of fiber, vitamin

E, zinc, selenium, copper, iron and magnesium. I chose to eat this in the morning s because it fills me up longer.

2. Protein Bar:Keeps you feeling full,helps muscle recovery after a workout and contributes to weight loss. The protein bar helped me reach mineral

goals. 3. Pecans:Contain more than 19

vitamins and minerals including vitamin A, vitamin E, folic acid, calcium,magnesium, phosphorus,potassium, several B vitamins and zinc. Pecans are handy they really are a super food, they protect the mind and are great antioxidants, this is why I chose them.

4. Yogurt w/ Granola:Provides fiber, protein, energy and high levels of calcium. Yogurt as a snack for in between meals that satisfies my hunger.


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5. Celery w/Peanut Butter:Contains phytochemicals, good source of Vitamin k and

C, dietary fiber,potassium, folate. Good source of protein, keeps

you feeling full. Used as a snack.

6. All Bran Cereal w/ Raisins:High in fiber, protein, calcium, folic acid, iron, magnesium, niacin,riboflavin, Vitamins: A, B12, B6, C,D, E, and zinc. I chose to eat this in the mornings when oatmeal is not available and it is also very healthy.

7. Artichoke (boiled):Protein, carbohydrate, fiber,calcium, iron, potassium,phosphorous, magnesium, sodium,Vitamins: A, B, E, and K.

8. Banana:Potassium & vitamin

B6. My potassium intake was extremely low; therefore I chose to eat a banana as a snack that would benefit my nutrition needs.


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9. Grilled Cheese Sandwich w/ 100% whole wheat bread:Fiber, protein,and calcium. Even though I chose

a healthy bread and 2% cheese, I

dont think this is an ideal super food but my intake of this food was not as frequent.

10. Tuna Wrap (lettuce leaves w/ tuna):Selenium, B vitamins, tryptophan,Phosphorus, magnesium, potassium,vitamin A, Vitamin K, folate, & vitamin C. A to - go food which I believe is nutrient dense compared to other to - go foods.


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http://health.learninginfo.org/benefits-oatmeal.htm

http://www.everydayhealth.com/diet-and-nutrition-pictures/smart-protein-bar-picks.aspx#/slide-1

http://www.ilovepecans.org/nutrition.html

http://www.noble.org/ag/soils/healthbenefits/

http://www.livestrong.com/article/450442-why-is-celery-peanut-butter-good-for-the-body/

http://www.livestrong.com/thedailyplate/nutrition-calories/food/generic/grilled-cheese-sandwich-on-whole-wheat/

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