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Healthy Eating For a Healthy Life
Bryan De La Torre
NF 25
C. Betty Crocker MPH. RD
Mt. San Antonio College
Spring 2016
1
Table of ContentsChapter 1- Quality Levels Pgs. (3-12)
Chapter 2- My Nutrition Profile Pgs. (13-15)
Chapter 3- Perfect Plan Analysis Pgs. (16-18)
Chapter 4- Super Foods Pgs. (19-21)
Chapter 5- Farm to Table: #1 Super Food Pgs. (22-24)
Chapter 6- My Plate Pgs. (25-27)
Chapter 7- Water Pgs. ()
Chapter 8- Fiber Pgs. ()
Chapter 9- My Wellness Life Pgs. ()
Bibliography- Pgs. ()
Appendix A: Excel Tab 1 Pgs. ()
Appendix B: Excel Tab 2 Pgs. ()
Appendix C: WB1 3-Day Diet Pgs. ()
Appendix D: Excel Tab 3 Pgs. ()
Appendix E: WB2 Perfect 3-Day Pgs. ()
Appendix F: Excel Tab 4 Pgs. ()
Appendix G: Excel Tab 5 Pgs. ()
Appendix H: MyPlate Educational Tool Pgs. ()
2
Chapter 1: Quality Levels
DRI QUANTIFIED
NUTRIENT Unit
DRI GOALS GOOD SOURCE EXCELLENT
SOURCE
RDA/AI10-19% (COLUMN=10%)
20% (COLUMN=20%)
A B=A*.1 C=A*.2Water L 3.7 0.37 0.74Kcals Kcal 2159 215.9 431.8MACRONUTRIENTSPROTEIN g 60 6 12CHO g 300 30 60Fiber g 38 3.8 7.6LIPIDS g 50 5 10Saturated g 24 2.4 4.8EFA: n-6 g 17 1.7 3.4EFA: n-3 g 1.6 0.16 0.32VITAMINSThiamin mg 1.2 0.12 0.24Riboflavin mg 1.3 0.13 0.26Niacin mg 16 1.6 3.2B6 mg 1.3 0.13 0.26
B12mcg 2.4 0.24 0.48
Folatemcg 400 40 80
Vitamin C mg 90 9 18
Vitamin Dmcg 15 1.5 3
Vitamin A (RAE) mcg 900 90 180Vitamin E mg 15 1.5 3MINERALSCalcium mg 1000 100 200Iron mg 8 0.8 1.6Magnesium mg 400 40 80Potassium mg 4700 470 940
3
Zinc mg 11 1.1 2.2Sodium mg 1500 150 300
Micronutrients
Vitamin A Functions: Vision, maintenance of cornea, epithelial cells, mucous
membranes, skin; bone and tooth growth; regulation of gene expression; reproduction; immunity.
Deficiencies: Night blindness, corneal drying (xerosis), and blindness (xerophthalmia); impaired bone growth and easily decayed teeth; keratin lumps on the skin; impaired immunity.
Toxicity: Increased activity of bone-dismantling cells causing reduced bone density and pain; liver abnormalities; birth defects
Food Sources: Carrots, Bok Choy, Apricots, Sweet Potato, Spinach
Vitamin D
Functions: Mineralization of bones and teeth (raises blood calcium and phosphorous by increasing absorption from digestive tract. Withdrawing calcium form bones, and 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, kidneys, heart, lungs, tissues of joints), excessive thirst, headache, nausea, weakness
Food Sources: Sardines, Cod Liver Oil, Tuna, Salmon, Fortified Milk
4
Vitamin E
Functions: Antioxidant (protects cell membranes, regulates oxidation reactions, protects polyunsaturated fatty acids)
Deficiency: Red blood cell breakage, nerve damage Toxicity: Augments the effects of anticlotting medication Food Sources: Mayonnaise, Safflower Oil, Canola Oil, Wheat
Germ, Sunflower Seeds
Vitamin K
Functions: Synthesis of blood-clotting and bone proteins Deficiency: Hemorrhage; abnormal bone formation Toxicity: Opposes the effects of anti-clotting medication Food Sources: Cabbage, Soybeans, Cauliflower, Salad Greens,
Spinach
Vitamin C
Functions: 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, joint pain; poor wound healing, frequent infections
Toxicity: Nausea, abdominal cramps, diarrhea; rashes; interference with medical tests and drug therapies; in susceptible people, aggravation of gout or kidney stones
5
Food Sources: Orange Juice, Green Peppers, Broccoli, Strawberries, Grapefruit
Thiamin
Functions: Part of coenzyme active in energy metabolism Deficiency: Beriberi with possible edema or muscle wasting;
enlarged heart, heart failure, muscular weakness, pain, apathy, poor short-term memory, confusion, irritability, difficulty walking, paralysis, anorexia, weight loss
Toxicity: N/A Food Sources: Whole wheat bagel, pork chop, waffle, black
beans, green peas
Riboflavin
Functions: Part of 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 light; skin rashes
Toxicity: N/A Food Sources: Milk, mushrooms, yogurt, beef liver, cottage
cheese
Niacin
Functions: Part of coenzymes in energy metabolism
6
Deficiency: Pellagra, characterized by flaky skin rash (dermatitis) 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 (“niacin flush”); excessive sweating; blurred vision; liver damage, impaired glucose tolerance
Food Sources: Chicken breast, tuna, mushrooms, baked potato, pork chop
Folate
Functions: Part of a coenzyme needed for new cell synthesis Deficiency: Anemia, smooth, red tongue; depression, mental
confusion, weakness, fatigue, irritability, headache; a low intake increases the risk of neural tube birth defects
Toxicity: Masks vitamin B12 deficiency symptoms Food Sources: Lentils, beets, avocado, asparagus, pinto beans
Vitamin B12
Functions: 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: N/A Food Sources: Tuna, sardines, Swiss cheese, pork roast, sirloin
steak
Vitamin B6
7
Functions: 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, convulsions; greasy, scaly dermatitis
Toxicity: Depression, fatigue, impaired memory, irritability, headaches, nerve damage causing numbness and muscle weakness progressing to an inability to walk and convulsions; skin lesions
Food Sources: Banana, chicken breast, baked potato, beef liver, spinach
Calcium
Functions: Mineralization of bones and teeth; muscle contraction and relaxation, nerve functioning, blood clotting
Deficiency: Stunted growth and weak bones in children; bone loss (osteoporosis) in adults
Toxicity: Constipation; interference with absorption of other minerals; increased risk of kidney stone formation
Food Sources: Sardines, milk, cheddar cheese, salmon, shrimp, turnip greens, broccoli, tofu, kale, broccoli
Phosphorous
8
Functions: Mineralization of bones and teeth; part of phospholipids, important in genetic material, energy metabolism, and buffering systems
Deficiency: Muscular weakness, bone pain Toxicity: Calcification of soft tissues, particularly the kidneys Food Sources: Cottage cheese, salmon, sirloin steak, navy beans,
milk
Magnesium
Functions: Bone mineralization, protein synthesis, enzyme action, muscle contraction, nerve function, tooth maintenance, and immune function
Deficiency: Weakness, confusion; if extreme, convulsions, uncontrollable muscle contractions, hallucinations, and difficulty swallowing; in children, growth failure
Toxicity: From nonfood sources only; diarrhea, Ph imbalance, dehydration
Food Sources: Oysters, black beans, yogurt, spinach, soy milk
Sodium
Functions: Maintains fluid volume outside of cells, nerve impulse contraction, muscle contraction
Deficiency: Muscle cramps Toxicity: Acute hypertension, edema, fluid build-up outside of
cells Food Sources: Table salt, soy sauce, condiments, processed foods,
sea salt
9
Potassium
Functions: Maintains normal fluid and electrolyte balance inside of cell; facilitates chemical reactions; 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 an adult, potassium can stop the heart
Food Sources: Banana, salmon, baked potato, avocado, lima bean
Chloride
Functions: Fluid balance (chloride is the body’s main negatively charged ion)
Deficiency: Alkalosis Toxicity: N/A Food Sources: Salt, seaweed, olives, tomatoes, celery Sulfate Functions: Contributor of sulfur to certain amino acids; stabilizes
protein shape by forming sulfur-sulfur bridges Deficiency: Reduced protein synthesis Toxicity: N/A Food Sources: Eggs, onions, garlic, kale, broccoli
Iron
10
Functions: Carries oxygen as part of hemoglobin 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 membranes; concave nails; chills; pica
Toxicity: GI distress; with chronic iron overload, infections, fatigue, joint pain, skin pigmentation, organ damage
Food Sources: Clams, beef steak, beef liver, lamb, turkey, black beans, Swiss chard, navy beans, spinach, tofu
Zinc
Functions: Activates many enzymes; associated with hormones; synthesis of genetic material and proteins, transport of vitamin A, taste perception, wound healing, reproduction
Deficiency: Growth retardation, delayed sexual maturation, impaired immune function, hair loss, eye and skin lesions, loss of appetite
Toxicity: Loss of appetite, impaired immunity, reduced copper and iron absorption, low HDL cholesterol (a risk factor for heart disease)
Food Sources: Oysters, shrimp, pork chop, beef steak, yogurt Iodine Functions: component of the thyroid hormone thyroxin which
regulates growth, development, and metabolic rate Deficiency: enlargement of the thyroid gland also known as goiter;
cretinism in children Toxicity: Burning of the mouth, throat and stomach; fever, nausea,
vomiting, diarrhea, weak pulse, cyanosis, coma
11
Food Sources: Iodized salt, seafood, milk products, organic potatoes, organic navy beans
Selenium
Functions: Antioxidant Deficiency: Hypothyroidism, extreme fatigue, mental slowing,
goiter, cretinism, recurrent miscarriage Toxicity: hair loss, abnormal nails, dermatitis, peripheral
neuropathy, nausea, diarrhea, fatigue, irritability Food Sources: Brazil nuts, tuna, sardines, halibut, shrimp
Fluoride
Functions: Helps form bones and teeth, makes teeth more decay resistant
Deficiency: Increased susceptibility to tooth decay Toxicity: Fluorosis Food Sources: Tap water, dried fruit, cocoa powder, walnuts,
dried beans
Chapter 2: My Nutrition Profile
12
Intake vs. Goal (% )Deficient
<80%Excess >120%
Water L 3.7 0 1.9 51%
Kcals Kcals 2159 0 1284 59%
PROTEIN g 60 0 59 98%CHO g 300 0 139 46%Fiber g 38 0 10 26%LIPIDS g 50 0 52 104%Saturated g 24 0 20 83%EFA: n-6 g 17 0 5 29%EFA: n-3 g 1.6 0 0.4 25%
Thiamin mg 1.2 0 0.57 48%Riboflavin mg 1.3 0 0.54 42%Niacin mg 16 30 12.24 77%B6 mg 1.3 80 0.68 52%B12
mcg 2.4 0 1.05 44%
Folate mcg 400 800 118.08 30%
Vitamin C mg 90 1800 8.91 10%Vitamin D
mcg 15 50 1.28 9%
Vitamin A (RAE) mcg 900 2800 117.14 13%Vitamin E mcg 15 800 2.07 14%
Calcium mg 1000 2500 455.54 46%Iron mg 8 45 8.79 110%Magnesium mg 400 350 150.16 38%Potassium mg 4700 0 905.32 19%Zinc mg 11 34 4.99 45%Sodium mg 1500 2300 2694.43 180%
VITAMINS
MINERALS
MACRONUTRIENTS
DRI GOALS vs. 3-DAY DIET RECORDDRI GOALS WB1 3-day Analysis
NUTRIENT UNIT RDA/ AI UL Intake
Kcal:
1. Totino’s=420 Kcal
13
2. Chocolate Chip Ice Cream=300 Kcal3. Subway Turkey Breast Sandwich=280 Kcal 4. Whole Wheat Bread=256 Kcal 5. Milk bread Roll 240=Kcal
Saturated Fat:
1. Chocolate Chip Ice Cream=12g2. Butter Croissant=6.65g3. Milk bread Roll=6.18g4. Totino’s Pizza Rolls=6g 5. Whole Milk=4.55g
N-3:
1. Whole Wheat Bread=.29g 2. Pizza=.19g3. Whole Milk=.18g 4. Butter Croissant=.16g 5. Beef=.13 g
Fiber:
1. Whole Wheat Bread=5.52g 2. Subway Turkey Breast Sandwich=5g 3. Buttered Popcorn=2.77g 4. Potato Chips Baked=1.67g 5. Totino’s Pizza Rolls=1.67g
Sugar:
14
1. Starbuck’s Venti Coffee=36g 2. Chocolate Chip Ice Cream=24g 3. whole milk=12.32g4. Subway Turkey Sandwich=7g 5. Butter Croissant=6.42g
Sodium:
1. Subway Chicken Noodle Soup=1032mg 2. Totino’s Pizza Rolls=960mg3. Jasmine Rice=908.85mg 4. Subway Turkey Sandwich=810mg 5. Ramen Soup=729.29mg
Chapter 3: Perfect Plan Analysis
15
The diet I created for three perfect days according to the MyPlate budget, although ideal, would
require a lot of planning. These changes require much dedication and time, which is something I
have little of. To make the diet and planning work I would have to begin including whole wheat
toast into my diet in order to increase my grains intake. Along with that, I would have to add
whole food such as, vegetable and fruits which would result in a higher amount of money spent
on the diet. I would not really need to increase my protein intake as that was covered in the
current diet I have. However, I would need to differentiate the sources from which I would
obtain it. Eating eggs along with some low sodium turkey and maybe some seafood as well
would help with the needed changes. Tuna would be a prime example and would also provide
Omega 3’s. This all ends up coming back to the amount of money that would be spent on this as
a major determining factor. Not only that but I would need to take time to prepare and cook
vegetables as well as rinsing and cutting and preparing fruits. This would take up the time that I
don’t really have. Couple these with the fact that my family constantly eats whatever food is in
the refrigerator and that makes for a very difficult diet to maintain. I know the health effects of
my current behavior are not ideal and have examined the potential benefits of change. Through
doing this, I have discovered that I am not able to fully commit to changing the behavior at this
moment due to the fact that I have such little time.
Looking at the three perfect days, I can definitely see a pattern in the foods I chose. I
focused on adding fruits and vegetables as well as grains. Nutrient density is the measure of
nutrients per calorie of food and this is what is included in all of the foods that I had to add to the
diet. Not only that, but there are a much bigger number of whole foods than in my actual diet.
Most of the foods contributed very little to the total empty kilocalories. For example, I chose fat
free milk, which contributed to one cup dairy and no empty calories and it is nutrient dense.
16
Another example would be the bananas and other fruits. The banana provides potassium and
many other nutrients and the rest of the fruits help provide vitamins and minerals to add to my
diet as well. A third example would be the toast which would be added to achieve the necessary
fiber in my diet. I have to eat many pieces of toast to get to the achieved whole grains input. This
will end up providing a lot of fiber that would help with bowel movements as well as just
keeping the intestinal tract healthy. There is much improvement to be made in my diet and I have
resources that I can use to help me reach my goals, such as the MyPlate Foodtracker and the Diet
Analysis Software, as well as the knowledge I have gained throughout this assignment.
Although I am unable to fully commit to change, I can and will make a conscious effort
to try to incorporate more whole grains, vegetables, dairy, and fish to my meals as well as eating
smaller servings.
To overcome the deficiencies in my diet I had to replace most of the foods I was eating
with whole foods.
The whole foods provided the nutrient variety that needed to be achieved.
To be able to attain this better health there would need to be a complete overhaul to my
diet as well as portion control.
In order to reach the recommendations of the DASH diet I would have to reduce the sodium
intake in my diet. To achieve this, I would just have to avoid foods that are prepared with
sodium. Most of the foods that I have listed below are either cooked with sauces that are high in
sodium or are prepared with sodium as a preservative. To efficiently fix this intake in my diet, I
would need to avoid pre-processed or fast foods and replace them with nutrient dense whole
17
foods. The three other minerals that this diet looks at are potassium, calcium, and magnesium.
The recommended intake for these three minerals is relatively higher than normal standards. An
average person would have to eat much more of the foods that contained these three nutrients to
achieve the necessary intake that the diet calls for. The reason for reducing sodium and instead
replacing it with the three other minerals; is that the aim of this diet is to help reduce and prevent
hypertension in people across the world. It was authored by the NHLBI and is greatly promoted
to help those who have diets high in sodium to reduce their intake and turn it into a healthier one
so that they can either prevent hypertension or help reduce the effects that it has.
The foods that are high in sodium in my intake would be the following:
1. Oven-roasted Turkey Slices-920mg
2. Panda Express Broccoli Beef-720mg
3. Large Plain Burger-706mg
4. Plain Bagel-466mg
5. Panda Express Fried Rice-449mg
6. Wheat Bread-254mg
The top five foods that contain high amounts of potassium, magnesium, and calcium:
1. Potassium: Spinach, Lentils, Cashews, Corn, Broccoli
2. Calcium: Spinach, Broccoli, Lentils, Cashews, Cabbage
3. Magnesium: Cashews, Spinach, Lentils, Corn, Asparagus
Chapter 4: Super Foods18
1 2 3 4 5 6 7 8 9 10
Eggs Strawberries Cabbage Broccoli Kiwi Asparagus Lentils Corn Spinach Cashews
1 Ea 1 Cup 1 Cup 1 Cup 1 Ea 1 Cup 1 Cup 1 Cup 1 Cup 3 oz.
1.0 1.01.0 1.0
1.01.0 1.0 1.0
1.0
1.0
1.0
2.0 1.0 1.0 1.0 1.0 1.0 1.0 1.0 1.0 1.0
BreakfastLunchDinnerSnack 1
List Super Food
Portion Size
BreakfastDAY 1
SUPER FOODS MEAL PLAN USAGE
Total Used
Snack 2
BreakfastLunchDinnerSnack 1Snack 2
DAY 2
DAY 3
LunchDinnerSnack 1Snack 2
Eggs-Times Used: 2-Nutrients: Protein, Lipids, Riboflavin, B12-Reason: Eggs are a versatile food.
Strawberries-Times Used: 1-Nutrients: Vitamin C-Reason: Sweet and nutritious
Cabbage-Times Used: 1-Nutrients: Vitamin C-Reason: Less watery version of lettuce
Broccoli
19
-Times Used: 1-Nutrients: B6, Folate, Vitamin C-Reason: They are tiny trees
Kiwi-Times Used: 1-Nutrients: Vitamin C-Reason: They look like fuzzy edible tennis balls
Asparagus-Times Used: 1-Nutrients: Thiamin, Riboflavin, Folate-Reason: My girlfriend likes it
Lentils-Times Used: 1-Nutrients: Kcals, Protein, Cho, Fiber, Thiamin, Niacin, B6, Folate -Reason: I personally really enjoy cooked lentils with a bit of salt and pepper.
Corn-Times Used: 1-Nutrients: Protein, Cho, Fiber, Thiamin, Niacin, B6, Vitamin C-Reason: It can be used to make some pretty good grilled corn
Spinach-Times Used: 1-Nutrients: Fiber, N-3, Thiamin, Riboflavin, B6, Folate, Vitamin C, Vitamin A-Reason: Grilled garlic spinach is delicious
Cashews-Times Used: 1-Nutrients: Kcals, Protein, Lipids, Saturated, N-6, Thiamin, B6-Reason: You can shoot them into your friend’s mouths with rubber bands
20
1 2 3 4 5 6 7 8 9 10
Eggs Strawberries Cabbage Broccoli Kiwi Asparagu
s Lentils Corn Spinach Cashews
1 Ea 1 Cup 1 Cup 1 Cup 1 Ea 1 Cup 1 Cup 1 Cup 1 Cup 3 oz.
Water L 37 131 65 81 72 124 138 120 164 4Kcals L 78 46 18 31 52 27 230 157 41 470
PROTEIN g 6 1 1 3 1 3 18 6 5 16CHO g 1 11 4 6 12 5 40 34 7 26Fiber g 0 3 2 2 2 3 16 4 4 3LIPIDS g 5 0.4 0.1 0.3 0.5 0.2 0.8 2.5 0.5 37Saturated g 2 0.02 0.02 0.04 0.1 0.1 0.1 0.3 0.1 7EFA: n-6 g 0.6 0.1 0.01 0.02 0.1 0.1 0.3 1 0.03 7EFA: n-3 g 0.02 0.1 0 0.02 0.1 0.01 0.1 0.03 0.2 0.1
Thiamin mg 0.03 0.03 0.04 0.1 0.02 0.2 0.3 0.2 0.2 0.4Riboflavin mg 0.3 0.03 0.03 0.1 0.04 0.2 0.1 0.1 0.4 0.1Niacin mg 0.03 0.6 0.2 0.6 0.2 1 2 3 0.9 0.9B6 mg 0.1 0.1 0.1 0.2 0.1 0.1 0.4 0.2 0.4 0.4B12
mcg 0.6 0 0 0 0 0 0 0 0 0
Folate mcg 22 35 30 57 0 69 358 38 263 21
Vitamin C mg 0 85 26 81 91 7 3 9 18 0.4Vitamin D
mcg 1.1 0 0 0 0 0 0 0 0 0
Vitamin A (RAE) mcg 75 1 4 28 3 51 0 21 943 0
Calcium mg 25 23 28 43 17 32 38 5 245 31Iron mg 0.6 0.6 0.3 0.7 0.3 3 7 0.7 6 6Magnesium mg 5 19 8 19 12 19 71 43 157 248Potassium mg 63 220 119 288 272 269 731 358 839 561Zinc mg 0.5 0.2 0.1 0.4 0.1 0.7 3 1 1 5Sodium mg 62 1 13 30 3 3 4 2 126 10150
200
91.5
MINERALS
183
18090
100
809402.2300
40470
SUPER FOODS NUTRI TI ON PROFI LE
List Super Food
Portion Size
MACRONUTRIENTS
370
NUTRIENT Unit Good
215.9 431.8
1.1
QUANTITYExcellent
740
12607.6
3.40.32
0.240.263.20.260.48
10
2.4 4.8
0.8
80
0.120.131.60.130.24
VITAMINS
1.6
6303.8
1.7
40
0.16
5
Chapter 5: Farm to Table
21
#1 Super FoodThe super food that I chose was corn which is a great vegetable and would fit in well if
used in the following movement. Slow Food is an organization which was founded by Carlo
Petrini in Italy in 1986. Since then it has been able to spread worldwide. It is promoted as an
alternative to fast food and it strives to preserve traditional and regional cuisine; while also
encouraging the farming of plants, seeds, and livestock of the local area. It was the first
established part of the broader slow movement which is the spread of the slow food organization
across the globe. Its goals are to provide sustainable foods and promote local small businesses.
The slow food movement could help the NCGA which was founded in 1957. The
National Corn Growers Association represents more than 40,000 corn farmers nationwide as
well as the interests of more than 300,000 growers who contribute through corn checkoff
programs in their states. The mission of the association and its partners; is to work together to
create increased opportunities for corn growers across the nation. They work to do this so that
they can attain their vision of sustainably feeding and fueling a growing world.
Corn takes much planning to grow due to the multiple factors that can affect the yield.
The main factors that affect its growth are: soil quality, fertilizer costs, equipment, time, and seed
choices. All of this together greatly affects the supply that would ultimately try to meet the
demand. Each farm grows its corn in different ways but no matter the farm they all have to take
into account each and every factor that could affect their overall yield. The perfect planting
season is considerably long due to the fact that it can grow in warm weather. For the most part, it
can be planted up until three months before winter. Farmers would need to be concerned if there
was to be imminent cold weather due to the fact that corn is very susceptible to any sort of frost.
22
They would also have to be careful of hot dry weather which would produce corn smut, which is
a parasite that if left unattended; produces large boils on the corn stalks that explode and spread
black spores that would ruin the rest of the crops and be viable for 5-7 years. The last worry
comes in the form of pests. As with any crop, there are multiple types of pests that can destroy
crops. The bugs that affect corn are known as corn ear worms, European corn borers, and
Japanese beetles. The first two destroy the crops while the third reduces the yield but all can be
prevented through the use of insecticides.
In California, corn is grown largely in the southern desert valleys, the south coast, the
central valley, and the central coast. These areas provide the best weather conditions and easy
access to the transportation industries. Since 2014 these areas as well as areas all across the
nation lost government assistance due to a change in the corn policy. The most significant
changes were made to the crop commodity programs. Farms used to receive money based on
their historical acres and yields. As it stands now, the new policy implements a government loan
as well as insurance should there be lower yields than expected. This makes it slightly more
difficult on those farms that have lower crop yields. The solution which has shown up in the
news is that the price of corn has increases significantly. It now costs as much as $4 in some
grocery stores just to purchase one ear of corn. This is only worsened because of the drought
which has greatly reduced the corn yields all over California. Droughts make it highly
impossible for corn to pollinate due to the dry heat which leads to corn smut as well as reduced
fertilization that leads to severely lower crop yields. Interestingly enough, the most piece of
information that was learned during the research for this chapter is that they are looking to create
a form of drought resistant corn that can survive in the dry heat. Until that miracle corn arrives,
you can find the current corn at local grocers for the current price of $3.78.
23
Bryan De La Torre
Grilled Corn
6 Pcs Corn
3 Tbsp. Fat Free Margarine
1) Take 3 tablespoons of fat free margarine and heat on medium flame.
2) Cut the kernels of off 6 pieces of corn and sauté them until
slightly brown.
3) Served either hot or cold.
Chapter 6: My Plate
24
Grains-Goal: 7 Oz.-Actual: 5.1 -Percentage: 72.3
Vegetables-Goal: 3 Cups-Actual: 1.4-Percentage: 46.1
Fruits-Goal: 2 Cups-Actual: 1.5-Percentage: 73.3
Dairy -Goal: 3 Cups-Actual: 3-Percentage: 102
Protein-Goal: 6 Oz.-Actual: 9.1-Percentage: 150
For three of the five categories I was under and for the other two I was over. The
reason behind this is that to get all three days within perfect nutrient ranges is very
25
difficult on the DWP which is the reason for the differences. The following are five
strategies that could help fix all of the nutrient necessities.
1. Meet with a dietician to help plan out your meals.
2. Control the portions that you eat.
3. Get enough sleep so that you do not overeat to compensate for the missing
energy.
4. Eat until you are full, not until all the food is gone.
5. Avoid empty calories no matter what you do.
The quality provided by the myplate vs. DRI is intermediate. It is a great way to see what
you are eating and how it affects you. However, due to the way the site works, there are
some items that cannot be matched perfectly and so the information can be slightly
skewed. The Myplate website itself is a great tool that can be used to plan out how you
eat and exercise. It can be used to plan out a healthy life and is user friendly and versatile.
This can be seen in the multiple tips and tools that it provides to the user’s disposal. The
many “top ten tips” pages are great for someone who is either just starting to be healthy
or someone who just needs an extra kick in the right direction. The next page contains an
example of a “top ten tips” page that I chose; which is directed at college students as well
as anyone who is constantly trying to be healthy while not spending too much. It very
easily helps to provide the desired results as long as the person is willing to commit and
passionate about the desire to change.
26
27
28
29
30
Chapter 7: Water
31
32
33
Chapter 8: Fiber
34
35
Chapter 9: My Wellness Life
36
37
38
Bibliography
Appendix A: Excel Tab 1
DRI QUANTIFIED
NUTRIENT Unit
DRI GOALS GOOD SOURCE EXCELLENT
SOURCE
RDA/AI10-19%
(COLUMN=10%)20%
(COLUMN=20%)A B=A*.1 C=A*.2
Water L 3.7 0.37 0.74Kcals Kcal 2159 215.9 431.8
MACRONUTRIENTSPROTEIN g 60 6 12CHO g 300 30 60Fiber g 38 3.8 7.6LIPIDS g 50 5 10Saturated g 24 2.4 4.8EFA: n-6 g 17 1.7 3.4EFA: n-3 g 1.6 0.16 0.32
VITAMINSThiamin mg 1.2 0.12 0.24Riboflavin mg 1.3 0.13 0.26Niacin mg 16 1.6 3.2
39
B6 mg 1.3 0.13 0.26
B12mcg 2.4 0.24 0.48
Folatemcg 400 40 80
Vitamin C mg 90 9 18
Vitamin Dmcg 15 1.5 3
Vitamin A (RAE) mcg 900 90 180Vitamin E mg 15 1.5 3
MINERALSCalcium mg 1000 100 200Iron mg 8 0.8 1.6Magnesium mg 400 40 80Potassium mg 4700 470 940Zinc mg 11 1.1 2.2Sodium mg 1500 150 300
Appendix B: Excel Tab 2
40
Intake vs. Goal (% )Deficient
<80%Excess >120%
Water L 3.7 0 1.9 51%
Kcals Kcals 2159 0 1284 59%
PROTEIN g 60 0 59 98%CHO g 300 0 139 46%Fiber g 38 0 10 26%LIPIDS g 50 0 52 104%Saturated g 24 0 20 83%EFA: n-6 g 17 0 5 29%EFA: n-3 g 1.6 0 0.4 25%
Thiamin mg 1.2 0 0.57 48%Riboflavin mg 1.3 0 0.54 42%Niacin mg 16 30 12.24 77%B6 mg 1.3 80 0.68 52%B12
mcg 2.4 0 1.05 44%
Folate mcg 400 800 118.08 30%
Vitamin C mg 90 1800 8.91 10%Vitamin D
mcg 15 50 1.28 9%
Vitamin A (RAE) mcg 900 2800 117.14 13%Vitamin E mcg 15 800 2.07 14%
Calcium mg 1000 2500 455.54 46%Iron mg 8 45 8.79 110%Magnesium mg 400 350 150.16 38%Potassium mg 4700 0 905.32 19%Zinc mg 11 34 4.99 45%Sodium mg 1500 2300 2694.43 180%
VITAMINS
MINERALS
MACRONUTRIENTS
DRI GOALS vs. 3-DAY DIET RECORDDRI GOALS WB1 3-day Analysis
NUTRIENT UNIT RDA/ AI UL Intake
Appendix C: WB1 3-Day Diet
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Appendix D: Excel Tab 3
Intake Intake vs. Goal (% ) Intake
Intake vs. Goal (% ) Intake
Intake vs. Goal (% )
A B C D E=(A-C) F=(D-B)
Deficient <80%
Forgivable
deficientOvercame deficiency
Excess >120%
Forgivable
excessiveOvercame
excess
Water L 3.7 0 1.9 51% 3.6 97% -1.7 46%Kcals Kcals 2159 0 1284 59% 2306 107% -1022 47%
PROTEIN g 60 0 59 98% 129 215% -70 117%CHO g 300 0 139 46% 280 93% -141 47%Fiber g 38 0 10 26% 38 100% -28 74%LIPIDS g 50 0 52 104% 81 162% -29 58%Saturated g 24 0 20 83% 17 71% 3 -13%EFA: n-6 g 17 0 5 29% 19 112% -14 82%EFA: n-3 g 1.6 0 0.4 25% 1.8 113% -1.4 88%
Thiamin mg 1.2 0 0.57 48% 2.38 198% -1.81 151%Riboflavin mg 1.3 0 0.54 42% 3.17 244% -2.63 202%Niacin mg 16 30 12.24 77% 25.91 162% -13.67 85%B6 mg 1.3 80 0.68 52% 2.63 202% -1.95 150%B12
mcg 2.4 0 1.05 44% 7.18 299% -6.13 255%
Folate mcg 400 800 118.08 30% 738.91 185% -620.83 155%
Vitamin C mg 90 1800 8.91 10% 176.65 196% -167.74 186%Vitamin D
mcg 15 50 1.28 9% 12.29 82% -11.01 73%
Vitamin A (RAE) mcg 900 2800 117.14 13% 800.67 89% -683.53 76%Vitamin E mg 15 800 2.07 14% 20.54 137% -18.47 123%
Calcium mg 1000 2500 455.54 46% 1475 148% -1019.46 102%Iron mg 8 45 8.79 110% 21 263% -12.21 153%Magnesium mg 400 350 150.16 38% 679 170% -528.84 132%Potassium mg 4700 0 905.32 19% 5811 124% -4905.68 104%Zinc mg 11 34 4.99 45% 16 145% -11.01 100%Sodium mg 1500 2300 2694.43 180% 2750 183% -55.57 4%
PERFECT PLAN ANALYSI S
MINERALS
MACRONUTRIENTS
DRI GOALS WB1 3-day Analysis WB2: Perfect 3-day WB1 vs WB2
VITAMINS
NUTRIENT Unit RDA/ AI UL
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Appendix E: WB 2 Perfect 3-Day
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Appendix F: Excel Tab 4
1 2 3 4 5 6 7 8 9 10
Eggs Strawberries Cabbage Broccoli Kiwi Asparagus Lentils Corn Spinach Cashews
1 Ea 1 Cup 1 Cup 1 Cup 1 Ea 1 Cup 1 Cup 1 Cup 1 Cup 3 oz.
1.0 1.01.0 1.0
1.01.0 1.0 1.0
1.0
1.0
1.0
2.0 1.0 1.0 1.0 1.0 1.0 1.0 1.0 1.0 1.0
BreakfastLunchDinnerSnack 1
List Super Food
Portion Size
BreakfastDAY 1
SUPER FOODS MEAL PLAN USAGE
Total Used
Snack 2
BreakfastLunchDinnerSnack 1Snack 2
DAY 2
DAY 3
LunchDinnerSnack 1Snack 2
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Appendix G: Excel Tab 5
1 2 3 4 5 6 7 8 9 10
Eggs Strawberries Cabbage Broccoli Kiwi Asparagu
s Lentils Corn Spinach Cashews
1 Ea 1 Cup 1 Cup 1 Cup 1 Ea 1 Cup 1 Cup 1 Cup 1 Cup 3 oz.
Water L 37 131 65 81 72 124 138 120 164 4Kcals L 78 46 18 31 52 27 230 157 41 470
PROTEIN g 6 1 1 3 1 3 18 6 5 16CHO g 1 11 4 6 12 5 40 34 7 26Fiber g 0 3 2 2 2 3 16 4 4 3LIPIDS g 5 0.4 0.1 0.3 0.5 0.2 0.8 2.5 0.5 37Saturated g 2 0.02 0.02 0.04 0.1 0.1 0.1 0.3 0.1 7EFA: n-6 g 0.6 0.1 0.01 0.02 0.1 0.1 0.3 1 0.03 7EFA: n-3 g 0.02 0.1 0 0.02 0.1 0.01 0.1 0.03 0.2 0.1
Thiamin mg 0.03 0.03 0.04 0.1 0.02 0.2 0.3 0.2 0.2 0.4Riboflavin mg 0.3 0.03 0.03 0.1 0.04 0.2 0.1 0.1 0.4 0.1Niacin mg 0.03 0.6 0.2 0.6 0.2 1 2 3 0.9 0.9B6 mg 0.1 0.1 0.1 0.2 0.1 0.1 0.4 0.2 0.4 0.4B12
mcg 0.6 0 0 0 0 0 0 0 0 0
Folate mcg 22 35 30 57 0 69 358 38 263 21
Vitamin C mg 0 85 26 81 91 7 3 9 18 0.4Vitamin D
mcg 1.1 0 0 0 0 0 0 0 0 0
Vitamin A (RAE) mcg 75 1 4 28 3 51 0 21 943 0
Calcium mg 25 23 28 43 17 32 38 5 245 31Iron mg 0.6 0.6 0.3 0.7 0.3 3 7 0.7 6 6Magnesium mg 5 19 8 19 12 19 71 43 157 248Potassium mg 63 220 119 288 272 269 731 358 839 561Zinc mg 0.5 0.2 0.1 0.4 0.1 0.7 3 1 1 5Sodium mg 62 1 13 30 3 3 4 2 126 10150
200
91.5
MINERALS
183
18090
100
809402.2300
40470
SUPER FOODS NUTRI TI ON PROFI LE
List Super Food
Portion Size
MACRONUTRIENTS
370
NUTRIENT Unit Good
215.9 431.8
1.1
QUANTITYExcellent
740
12607.6
3.40.32
0.240.263.20.260.48
10
2.4 4.8
0.8
80
0.120.131.60.130.24
VITAMINS
1.6
6303.8
1.7
40
0.16
5
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Appendix H: MyPlate.gov
Educational Tool
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