MeekS WBfinal

7/30/2019 MeekS WBfinal

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Fall 2012

Mt SAC

Sage MeekC. Betty Crocker MPH, RD

[LETS GET HEALTHY!]


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Table of contents

1.Quality levels

2.My Nutrition Profile

3.Perfect Plan Analysis..

4.Superfood..

5.Water

6.Fiber.

7.My Wellness Life

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1. Quality levels

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2. My Nutrition Profile

Fiber

Function:

Adds bulk to your stool.

Makes you feel full. Lowers

bad cholesterol and high

blood sugar.

Chronic deficiency:

Constipation, hemorrhoids,

colon cancer and elevated

cholesterol levels.

Chronic excess:

Fluid imbalance, dehydration,

intestinal imbalance.

Food sources

Collard greens,

Navy beans,

Eggplant

http://www.whfoods.com/genpage.php?tname=nutrient&dbid=59

Saturated Fat

Function:

Increases cholesterol levels

Chronic excess:

Weight gain from extra calories, risk of CVD, increase

in LDL.

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Food Sources

Red meats

Whole milk

Fried foods

Unsaturated Fats

Function:

provides raw material for eicosanoids, promotes

cardiovascular health, brain activity and better vision

Chronic Deficiency:

abnormal brain

growth during

pregnancy,

reproductive failure

Skin disorders.

Food Sources:

Flaxseed

Walnut

Poultry fat

ThiaminFunction:

Helps your body to create

energy from kcals.

Chronic deficiency:

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A chronic deficiency of Thiamin can result in Beriberi, muscle wasting,

and pain in limbs.

Food sources:

Tuna,

Navy beans

Sunflower seeds

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Riboflavin

Function:

Involved in energy production

Chronic deficiency:

A chronic deficiency in Riboflavin can

cause Ariboflavinosis. Symptoms of

which are cracked lips, and inflamed

tongue

Food sources:

Venison

Yogurt

Soybeans

Niacin

Function:

Coenzyme for energy metabolism

Chronic deficiency:

A deficiency in Niacin can cause

Pellagra. The symptoms of Pellagra

are; sensitivity to sunlight,

Dermatitis, and diarrhea

Food Sources:

Chicken

Tuna

Beef

Vitamin B6

Function:

Co enzyme responsible for

metabolism of Amino acids and

lipids.

Chronic deficiency:

A deficiency may result indepression, fatigue, hypertension,

nerve damage, convulsions

Food sources:

Tuna

Beef

Chicken

Vitamin B12

Function:

Helps maintain nerve cells,

responsible for red blood cell

synthesis

Chronic deficiency:

Symptoms of vitamin B12

deficiency are Pernicious Anemia,

smooth tongue, nerve cell

damage

Food Sources

Liver

Oysters

Cheese

Vitamin C

Function:

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Sources:

Sunlight

Fish

Dairy products

Anti-oxidant, helps to form

collagen, helps the immune

system

Chronic deficiency:

Not having enough Vitamin C can

lead to having low Iron absorption

and Scurvy. The symptoms of Scurvy

are shortness of breath, gum disease

jaundice, and eventually death.

Food sources

Papaya

Bell pepper

Strawberries

Vitamin D

Function:

The function of vitamin D is the mineralization of the

bones and teeth regulate blood calcium and

phosphorus levels.

Chronic deficiency:

A Chronic deficiency in Vitamin D can lead to

Osteomalacia which is a softening of the bones.

Osteomalacia is known as rickets in kids

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Vitamin A

Function:

Vitamin A helps the body with new

cell growth, helps with low-light

vision. Vitamin A also aids the

bodys immune system and is an

antioxidant.

Chronic deficiency:

Some symptoms of being deficient

in Vitamin A are; Night blindness,

impaired bone growth and easily

decayed teeth.

Food sources:

Sweet Potato


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Vitamin E

Function:

Vitamin E is an anti-oxidant. It helps

protect your skin from UV rays and help

defend against free-radicals in your body

Chronic deficiency:

A deficiency in vitamin E can lead to nerve

damage in the extremities, malabsorbtion

Food Sources:

Sunflower seeds

Almonds

Swiss Chard

Calcium

Function:

99% of calcium in your body is in

your bones. Also essential for blood

clotting, stabilizes blood pressure

and maintains brain functions.

Chronic Excess:

A chronic excess can lead to kidney

stones

Food Sources:

Milk

9

http://www.nutristrategy.com/nutrition/vitaminD.htm

http://www.whfoods.com/genpage.php?
http://www.nutristrategy.com/nutrition/vitaminD.htmhttp://www.nutristrategy.com/nutrition/vitaminD.htm


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Sodium

Function:

The body needs Sodium for proper

nerve and muscle functions and to

maintain fluid balance.

Chronic Excess:

An excess of sodium can lead to

high blood pressure and

hypertension, which is bad for your

heart

Food Sources:

Salt

Broccoli

Oranges

Magnesium

Function:

Strengthens the bones structures.

Magnesium helps to regulate nerve

and muscle functions and promotes

gene expression also

Chronic deficiency:

A deficiency in magnesium can lead to

many symptoms including, tremors,

arrhythmia of the heart, increased

heart rate and weakened bones.

Food Sources:

Mustard greens

Halibut

Green beans

PotassiumFunction:

Helps maintain muscle and nerve

functions. Maintains proper

electrolyte balance and fluid balance

inside and outside of cells

10

http://www.healthy-vitamin-

Food Sources:

Soybeans

Lentils

spinach

http://www.whfoods.com/genpage.

php?tname=nutrient&dbid=70

Iron

Function:

Iron is responsible for transporting

oxygen in the blood and muscles

Chronic excess:

Hemachromatosis can lead to diabetes,

Cirrhosis and hypogonadism


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Chronic deficiency:

A deficiency in potassium can lead to fatigue, muscle weakness, and

irritability.

Food Sources:

Swiss Chard

Lima Beans

Potatoes

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http://www.ext.colostate.edu/pubs/foodnut/09354.htm

l
http://www.ext.colostate.edu/pubs/foodnut/09354.htmlhttp://www.ext.colostate.edu/pubs/foodnut/09354.htmlhttp://www.ext.colostate.edu/pubs/foodnut/09354.htmlhttp://www.ext.colostate.edu/pubs/foodnut/09354.html


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3. Perfect Plan Analysis

In my two 3 day analysis the first 3 days

was my normal diet, unadulterated and

extremely high in sodium. I was deficient

in many vitamins and minerals. Even

water, life giving water I was drinking a

liter less than I should have been

In my second 3 day adventure of

planning my meal I got to choose my

own meals. I got to choose a bunch of

different foods that were nutrient rich.That means the per calorie the foods

have more nutrients than say perhaps a

soda which has no nutrients but around

120 calories. These healthy nutrient

dense foods have many essential

vitamins and minerals that a required to

have your body functioning the best that

it can.

I have learned that whole foods are the best for me. Whole foods are thefood before it has been processed. Making guacamole with fresh nutrient packed

ingredients like the avocado and tomato would be a better and healthier option

than the bottled salsa filled with preservatives and processed foods.

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4. Super Foods

Sunflower seeds

Used 3 times

Good: Riboflavin

Great: Niacin, Vit B6,

Folate, Vit E, Zinc

I chose sunflower seeds

because they are high in

Vitamin E

Walnuts

Used 2 times

Good: Vit B6, Iron, and magnesium

Great: N-3, N-6

I chose Walnuts because they have many vitamins and minerals and health

benefits

Boiled Spinach

Used once

Good: Riboflavin, B6, Vit E, Calcium, Magnesium

Great: Niacin, Folate, Vit A, Iron

Boiled spinach was a good choice because its something I enjoy eating and

its also packed with vitamin A

Carrots

Used once

Good: Vitamin E, Iron

Great: N-3, N-6

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Carrots are an enjoyable snack that are high in both essential fatty acids

Apples

Used once

Good: Vitamin A

Great: Folate

Apples are a good Take on the go snack which is high in both Vit A and

folate.

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Raspberries and Blueberries

Used once

Great: Vitamin C

The medley of berries is a great source of vitamin C and very tasty

Figs

Used once

Good: Thiamin, Riboflavin, Calcium, Iron, Magnesium, potassium

Great: Niacin, Vitamin B6, Vitamin A

Figs are truly a superfood, packed with many vitamins and minerals.

Guacamole and chips

Used once

Good: N-6, Vitamin B6, Folate, Vitamin C, Vitamin E, Iron, Magnesium

Great: Vitamin A

Tasty superfood with many vitamins, many of which are good for the

immune system

Salmon

Used once

Good: N-3, Thiamin, Vitamin B6, Vitamin A

Great: Niacin, Vitamin B12, Vitamin D

Good food to get the essential N-3 omega fatty acid

Trail Mix

Used once

Good: calcium

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Great: N-6, Thiamin, Riboflavin, Niacin, Vitamin B6, folate, Iron,

Magnesium, Potassium, Zinc

Superfood which is a Great source of so many vitamins and

minerals.

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5.Water

Water makes up 70% of the surface our planet and water

makes up 60% of our body. So it is no wonder that such an abundant

resource is also very vital to how our body functions. Since 60%of a persons weight is water we can assume it is very

important, and it is! Water is responsible for being a solvent, a

cleansing agent, lubrication within the body, and as a coolant

system through evaporation.

In California in 2011 through the months of May and august

WIC launched an education campaign on how sugary sweetened beverages are

contributing to childhood obesity. The campaign was aimed at teaching people to

read the back of the label and read how many grams of sugar are in their sugary

drinks. The campaign also helps people with tips on how to drink more water. AJuice drink such as Capri Sun contains about 4 teaspoons of sugar. A sport drink

like Gatorade contains about 8 teaspoons of sugar per 12oz bottle. A 12oz soda

like Orange Crush contains about 12 teaspoons of sugar and an energy drink like

Monster has about 13 teaspoons of sugar per 16oz can. Just simply substituting all

the sugary and sweetened drinks with no/low calorie beverages you can cut about

650 calories a day! It is no wonder that our children are becoming obese when

they have 4 20oz bottles of soda a day that can be 800 calories right there, and

thats on top of the other 3 meals they are eating.

Not everyone wants to just start drinking water all day every daywhen they were drinking sweet drinks. Water can

get boring day in and day out whereas there are a

plethora of brands flavors and types of sugary

sweetened drinks. Some tips to drink more water

would be to choose diet sodas where they use an

artificial sweetener instead of sugars. Keeping

your fridge free of sodas and other sugary drinks is a

good way to cut back. If they are not

around, the choice of drinking water is not a hard one to make.

Adding a slice of an orange or a lime to your water can be a

great way to spice up the best beverage for your health.

Drinks that are high in caffeine can give you a short

term boost of energy, and you might think you are doing

your body well because you are consuming a liquid, but

caffeine is a diuretic. Caffeine requires a lot of water for

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your body to metabolize and the result is that you will pee a lot of your water out,

actually dehydrating you. If you are mildly dehydrated you might experience some

symptoms such as; Thirst, dry mouth, rough and dry skin, concentrated urine,

rapid pulse, and possibly fainting. If you are more severely dehydrated you could

start experiencing symptoms like pale skin, bluish lips, a weak irregular pulse,

thickening of the blood and then also death. It has been studied that a chronic low

fluid intake CAN result in constipation, dental disease, gallstones, hypertension and

stroke.

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http://www.cdph.ca.gov/programs/wicworks/Pages/WICRethinkYourDri


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6. Fiber!

Fiber is such an important part of the diet,

but what is fiber and what does it do? All you hear

on the television now is that fiber is good for your

heart and that we need to eat more of it. I know

that I personally needed to eat more based on my

food and diet analysis and that I was getting about

only 50% of my daily fiber requirement. Fiber is not

some mythical made up substance from the land of

Oz. Fiber is the structural from of glucose,

basically saying, fiber is the plant structure, in fact

the cell wall is 95% fiber. This part of the plant

structure is indigestible and passes through your intestines undigested.

There are two2 different kinds of fiber?

Insoluble fiber is the fibrous part of the plant and it does not dissolve in

water. This is the stringy party of the celery plant or the kernel from popcorn. The

fact that the insoluble fiber does not get digested means that it adds bulk to your

stool; it aids in digestion and reduces constipation which is healthy because

straining on the toilet can cause hemorrhoids.

Soluble fiber is slightly different. Soluble fiber is dissolvableby water, in fact it mixes with water to form a gel. This slows

digestion and slows the emptying of the contents of your stomach

which increases absorption. Soluble fiber is known to make you feel

fuller also which displaces calorie dense fats and sweets. Soluble fiber

slows glucose absorption in your bloodstream it also binds to LDL to

reduce your cholesterol levels.

The best part is that fiber does not have any calories by

itself! With all these benefits to fiber its hard to

see why we dont consume enough normally.Fiber is only found in plants and America has

mostly a protein rich diet and thats why many of us arent getting enough

fiber. It is nice to see on the TV many ads to remind people that

fiber is good, brands like cheerios have been

pushing the pro-fiber commercials

19http://www.nlm.nih.gov/medlineplus/dietaryfibe


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7. My Wellness Life

In this nutrition class I have learned many things that I will help me become

a healthier person. I have noticed that my attitude towards food has changed

significantly since the first week of this class. I was completely oblivious to how myeating habits were unhealthy.

The majority of my life I have been a meat and potatoes boy, and would

rarely touch vegetables, If I got 1 serving of fruits or vegetables in that would be a

good day, and thats nowhere near the half a plate recommendation. As I started

growing older I would try different foods and it wasnt until I was about 19 until I

started liking vegetables. My friend described vegetables to me like they are

there for texture but they add another level of flavor to the food. I feel as though I

have learned how to choose foods now that will benefit my health and I can help

my friends and family by educating them and cooking more nutrient dense mealsmore often. The problem with nutrition is that eating healthy is not being taught at

a younger age. Its not necessarily

harder to eat or shop healthier, but

no one hears about how you

should be consuming half of your

grains as whole grains or that

fruits and vegetables should be

half of your plate and are actually

tasty.

I have learned about how

Carbohydrates Lipids and Proteins

all enter the body, about the

functions of many important

vitamins and minerals, and how

being deficient or in excess of any

of them can lead to problems, how

the health of the mother affects

the baby inside of her. What she

eats the baby eats. I learned about the obesity problem in America and how its

not necessarily because they eat too much, but eat the wrongs foods, because

they have no access to it . being properly hydrated and eating my fiber, Staying

active, watching my red meats are my key to wellness . The most important thing I

have learned from this whole class was that I LITERALLY am what I eat.

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