HenryK WBFinal

7/30/2019 HenryK WBFinal

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Table of Contents

Quality Levels.. Page 3

My Nutrition Profile.. Pages 4-13

Perfect Plan Analysis (PPA). Pages 14-16

Super Foods. Pages 16-19

Farm to Table . Pages 20-22

My Plate.. Pages 22-24

Water Pages 25-26

My Wellness Life Pages 27-28

Bibliography. Page 28


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Quality Levels


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My Nutrition Profile


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A nutrient is components of food that are indispensable to the bodysfunctioning. They provide energy, serve as building material, helpmaintain or repair body parts, and support growth!

Protein Transports needed substances such as lipids, minerals, and oxygen Build digestive enzymes and antibodies to tendons and ligaments,scars, and filaments of hair Provides fuel for body energy needs

Children with chronic protein deficiencies can have PEM (protein

energy malnutrition). Although PEM strikes in early childhood it canaffect you as an adult due to poor growth and weight loss.

Chronic excesses of protein can displace other foods from diet andcan risk the chance of obesity.

Foods high in protein: Legumes Meats; chicken, fish, and lamb etc. Yogurts and eggs


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Fiber Lower blood cholesterol Slows glucose absorption Holds moisture and provides bulk in stool

Prevents bacteria infection of appendix

Chronic deficiencies in fiber can cause extreme constipation; chronicconstipation can increase chances of colon cancer. Chronic excessesof fiber can cause bloating and gas.

Foods high in fiber: Legumes Barley and whole grain

Citrus fruits

Vitamin AVision

Maintenance of cornea Bone and tooth growth

Chronic deficiencies for vitamin A a cause night blindness, cornealdrying, and impaired bone growth. Chronic excesses can result in

liver abnormalities and birth defects

Foods high in Vitamin A: Fortified milk Carrots Spinach

Vitamin D Mineralization of bones and teeth

Raises blood calcium and phosphorus

Chronic deficiencies for vitamin D can result in abnormal bone growthcausing children to have rickets and causing adults to haveosteomalacia. Such deficiencies can also cause muscle spasms.Chronic excesses can consist of thirst, elevated calcium, nausea, andweakness etc.


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Foods high in Vitamin D: Tuna Salmon Enriched cereal

Vitamin E Antioxidant; protecting cell membranes and polyunsaturated fattyacids, and regulates oxidation reactions

Chronic deficiencies of vitamin D can result in red blood cell breakageand nerve damage

Foods high in Vitamin E:

Mayonnaise Wheat germ Canola oil

Vitamin C Strengthens blood vessel walls

Forms scar tissue Supports immune system Restores vitamin E to active form

Chronic deficiencies of vitamin C can cause scurvy, fatigue, joint pain,frequent infections, bleeding gums, bone fragility etc. Chronicexcesses will cause nausea, abdominal cramps, diarrhea, rashes etc.

Foods high in Vitamin C:

Sweet red peppers Grape fruit Sweet potato


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Thiamin Part of coenzyme active in energy metabolism

Chronic deficiencies in thiamin cause beriberi with possible edema,

enlarged heart, heart failure, poor short-term memory, difficultywalking etc. There is no reported toxicity.

Foods high in Thiamin: Pork chop Green peas Black beans

Riboflavin

Part of coenzyme active in energy metabolism

Chronic deficiencies in riboflavin can cause cracks and redness at thecorners of your mouth, painful purplish tongue, inflames eyes,sensitivity to light etc. There is no reported toxicity.

Foods high in Riboflavin:Chicken Mushrooms

Cottage cheese

Niacin Part of coenzyme active in energy metabolism

Chronic deficiencies in niacin can cause pellagra, mental depression,apathy, fatigue, loss of memory, headache, vomiting, red of blacktongue etc. Chronic excesses can include hives, excessive sweating,liver damage etc.

Foods high in Niacin: Chicken breast Tuna Mushrooms

Folate


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Part of coenzyme needed for new cell synthesis

Chronic deficiencies in folate can cause anemia, depression, mentalconfusion, weakness, fatigue, neural tube birth defects etc. Chronic

excesses can cause some of the same symptoms.Foods high in Folate: Lentils Asparagus Avocado

Vitamin B12 Part of coenzyme needed for new cell synthesis Helps maintain new cells

Chronic deficiencies in B12 include anemia, fatigue, memory losstingling, numbness etc. There is no reported toxicity.

Foods high in B12: Cottage cheese Sirloin steak Swiss cheese

Vitamin B6 Part of coenzyme neededin amino acid and fatty acid metabolism. It also helps to makehemoglobin for red blood cells.

Chronic deficiencies in B6 include anemia, depression, confusion,abnormal brain wave patterns etc. Chronic excesses can also includedepression along with fatigue, impaired memory, headaches,irritability etc.

Foods high in B6:Banana Sweet potato Chicken breast


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Calcium Mineralization of boned and teeth Blood clotting Nerve functioning

Chronic deficiencies include stunted growth and weak bones inchildren. You may also see bone loss in adults also known asosteoporosis. Chronic excesses result in elevated blood calcium,constipation, increased risk of kidney stone formation etc.

Foods high in Calcium: Milk Tofu

Broccoli

Magnesium Bone mineralization Protein synthesis Tooth maintenance

Chronic deficiencies can cause weakness, confusion and sometimes itcan possibly cause hallucinations etc. There is no toxicity from food

sources.

Foods high in Magnesium: Spinach Oysters Yogurt

Potassium Maintains normal fluid and

electrolyte balance Assists in nerve functioning and muscle contractions etc

Chronic deficiencies are muscle weakness, paralysis, and confusion.Chronic excess from food can be muscle weakness.


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Foods high in Potassium: Orange juice Salmon Banana

Iron Carries oxygen

Chronic deficiencies can include anemia, weakness, fatigue, impairedmental and physical work performance etc. Chronic excesses caninclude organ damage, infection, fatigue, joint pain etc.

Foods high in Iron:

Clams Enriched cereal Beef steak

Zinc Activates several enzymes

Chronic deficiencies can include growth retardation, delayed sexualmaturation, hair loss etc. Chronic excesses may include loss ofappetite, impaired immunity, low HDL cholesterol etc.

Foods high in Zinc: Shrimp

Beef steak Yogurt


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Perfect Plan Analysis

I was originally deficient in protein. How I overcame this

deficiency was by eating more meats such as fish and chicken andeven adding yogurt to diet. : I overcame my deficiency in fiber by adding legumes suchas hummus to my diet : I overcame this deficiency by adding carrots to my dietas a snack. Also, adding milk and spinach played a role. : Eating fish such as tuna and salmon assisted withovercoming this deficiency. : Adding canola oil to my diet assisted with overcoming

my deficiency for this vitamin. : Eating grapefruits as helped me overcome mydeficiency with vitamin C : My thiamin deficiency was increased and met by includingenriched cereals in my meal plan. : There were several different foods that added tomeeting this deficiency; those foods were milk, yogurt, chicken andspinach. : Adding tuna to my diet helped increase my niacin intake

which in result helped me overcome my deficiency. : Avocados are a particular food that I like to add to severaldifferent meals. I chose to make avocado one of my super foodsassisted with meeting my folate deficiency. : Tuna played a big role in help me meet many of myvitamin deficiencies including this one. : Grabbing a banana for breakfast is typically my idealchoice. It taste delicious and is convenient. Choosing bananasassisted me with overcoming my deficiency.

: Milk helped me overcome my calcium deficiency. : Yogurt and spinach helped me with overcoming mydeficiency with magnesium. : I was originally deficient in potassium. My main sourceof potassium that I was getting was from bananas; which I dont eaton an every day basis. Adding orange juice and salmon along withbananas helped me overcome this deficiency.


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: Adding sirloin steak assisted with overcoming my irondeficiency. I typically try to stay away from red meats yet, i'velearned beef steak is something that contributes to daily vitaminintake.

: I was able to overcome my zinc deficiency by adding steakand yogurt to my diet.

Overcoming deficiencies is something that many of us may havetrouble with. I believe that part of the reason is because we areinitially unaware that we are missing important nutrients and neededminerals. Doing the three day food analysis gave me insight on howmuch I was actually missing on a day to day basis. The first actionthat was taken toward overcoming my deficiencies was simply being

aware of what was missing and what foods were needed to help mereach the proper intake levels.

There were some foods that helped contribute to overcoming severaldifferent deficiencies. The foods that played several roles werechicken, yogurt, beef steak, banana, tuna, and of course the bestsuper food of them all water. Chicken assisted with my overcomingdeficiencies with protein and riboflavin. Yogurt was helpful withgetting me to reach my proper intakes for magnesium and riboflavin.

Beef steak assisted with iron, protein, and B12. Bananas were a veryhelpful source with potassium and calcium. Tuna also played a bigrole with niacin, B12 and Vitamin D. Water plays the biggest rolewhen it comes to daily intake because it definitely is the best sourceof liquids to keep you hydrated. Water does not only hydrate you butit helps by not drinking your calories.

Being aware of the things you intake and the nutrients they providecan give you a conscious idea of if you are eating whats healthy for

you. The DASH diet which is the dietary approach to stophypertension can not only help with you recommend vitamin intakeyet, also assist with eliminating foods high in sodium. With an intakeof only 2300 milligrams of sodium per day you can significantly loweryour blood pressure. The dash diet is rich in fresh fruits andvegetables and low consumption of red meats. I believe that I can


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lower my sodium levels by not only participating in the dash diet but,also completely eliminating fast food.

Super Foods


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: I consumed hummus and carrots once forthe purpose of WB4 however this is a snack that I regularly consume.My primary reason for making this a super food choice would have tobe taste. Yet, along with it being mouth watering it has great

nutrients. Hummus and carrots have good sources of thiamin,riboflavin, and vitamin C including excellent sources of niacin, B6,and folate. Although this portion size doesnt provide an excellentsource of fiber, that is my motivation in eating it by attaining fiberfrom the hummus.

: I ate a bananaone time for the purpose ofthis assignment. Bananasarent something that I

consume regularly unless itis in a shake. I felt themotivation to choosebananas as a super food dueto them being high inpotassium and me usuallylacking it. Bananas are alsoexcellent sources in proteinand calcium and a good

source of Vitamin C.: Red grapefruitwas used once for breakfast.Grapefruit has excellentsources of potassium,calcium, niacin, vitamin A and vitamin C and is also a good source ofiron. Grapefruit has been a motivating factor of my weekly diet dueto it contributing to fat burning.

: Blueberries are a delicious, fast and easy snack.

Consuming blueberries once for breakfast gave me excellent sourcesof niacin, vitamin C, omega 6, calcium, iron, folate, and potassium.Blueberries are easy accessible, taste good cold or hot, and are greatwith other foods such as yogurts.

: Consuming one apple for a snack a day can give you a goodsource of niacin including excellent source of vitamin A, vitamin C,folate, calcium, magnesium, and potassium. It is a common saying


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that an apple a day can keep the doctor away. After seeing nutritiousfacts about apple I feel as though that saying may just be a fact.

: Avocado can be a great super food. It provides you withgood fat. It is an excellent source of protein, omega 6, niacin, folate,

vitamin C, calcium, magnesium, and potassium. The number onemotivating factor that will drive me to eat avocados would be that Ilove to put it in my salad making all the right components of ahealthy meal.

: I used almonds once as a snack. Any dry foods especiallynuts can make a great motivating super food; they are fast anddurable during any temperature. I always have a problem withobtaining the correct amount of calories throughout the day. Aquarter cup of almonds can assist me in meeting my caloric need by

adding 205.27 kcals. Almonds are an excellent source of good fat,protein, fiber, omega 6, niacin, and folate.: Like almonds walnuts make for a great on the go snack.

Living constantly on the go walnuts can serve is purpose as amotivating super food to help ensure I indulge in healthy snacksrather than a bag of chips. Walnuts are a good source of B6 andserve as excellent sources of protein, fiber, omega 6, omega 3,niacin,folate, vitamin c, and vitamin A.

: The combination of

mozzarella, tomatoes, and balsamic is my favorite super food which Iate once for lunch. It is such a motivation to eat healthy when issatisfies your taste buds as well. This combination provides goodsources of omega 3, B-6, and vitamin D and provides excellentsources of protein, fiber, omega 6, niacin, B-12, vitamin C, folate,and vitamin A.

: I had strawberries one time for breakfast. That onecup of strawberries provided good sources of omega 6, and excellentsources of protein fiber, good fats, niacin, folate, vitamin C, and

vitamin A. My motivation for using strawberries as a super food isnot only the nutritious factor it provides but the fact that you can eatit with almost eating.


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Farm to TableWhen I think of a super food I think of a food that can serve multipurposes. I think of a food that can be incorporated into snacks. Ithink of a food that can be served well with main courses. As well as

I think of a food that provides great nutrients. When I think of agreat super food that can help me achieve wellness; I think oftomatoes.

There are hundreds of different types of tomatoes. Most peoplenormally choose a tomato from three different characteristics. Thosecharacteristics would be taste, texture, and color. You may choose atomato that is red or green in coloring. Recently it is stated thatwhen making a decision on this fruit you should also use antioxidant

capacity as a deciding factor. Tomatoes can be grown conventionallyor organically. Yet, there has been no proven significant difference onorganic tomatoes.

Tomatoes are typicallyapart of ones diet allyear long. Althoughsouthern Californiatomatoes typically

harvest between Julyand Septemberthey can be grown inearly, mid, or lateseason. Thus beingthe reason we can enjoythem all year long. Earlyseason tomatoes aretransplanted as six week

old plants. They ripen within 55-70 days and maybe smaller andless leafy, however the fruit is as favorable as later seasons. Midand late season tomatoes take 80-100 days to ripen. Great tomatoflavor comes from the right combination of sugars & acids that areproduct of sunlight & photosynthesis. Thus being the reason whymany say that later season tomatoes can be more satisfying in


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taste due to more exposure to sunlight. Tomatoes containlycopene which is a pigment responsible for the red coloring. It isa phytochemical they may act as an antioxidant in the body.Studies show that people around the world who eat about five

tomato-containing meals per week are less likely to suffer fromcancers of the esophagus, prostate, or stomach than those whoavoid them. In addition, Intake of tomatoes has long been linkedto heart health. Fresh tomatoes and tomato extracts have beenshown to help lower total cholesterol, LDL cholesterol, andtriglycerides.

The growers association that I discovered for tomatoeswas the CTGA. (California Tomatoes Grower Association)

The California tomato grower association has been thevoice of processed tomato growers for over 60 years. Onething that I found very interesting was that the CTGA is involved inevery phase of the state's processing tomato industry. It assists withestablishing a fair price to overseeing international trade andassisting growers in every phase of their production and marketing.According to the U. S Department of Agriculture California is theleading producer of all tomatoes in the nation, accounting for 96percent of the processing tomato output and one-third of the fresh

market.

In October of this year ABC news published an article leakingtomatoes to lowering stroke risk. The study was done on onethousand men from the ages of 45-65. These men had their bloodlevels of lycopene tested at the beginning of the study and werefollowed over a period of twelve years. Results showed that the menwith the highest blood level of lycopene were 55 percent less likely tohave a stroke. Is this the same for women? I havent found any

evidence to show such. However, it does show that even afteradjusting the age of men the evidence still with held its ground.

I chose tomatoes as one of my super foods because like many of youI live a fast pace lifestyle and tomatoes are a fruit that is typicallysold everywhere and can be prepared in many ways. In addition theyare cost efficient. While shopping around at my local Ralphs I was


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able to get romaine tomatoes for 99 cents per pound. (You can easilyspend one dollar on a candy bar. Why not trade it for a tomato?)Tomatoes will help me on my road to success and living a healthierlife by keeping me away from poor snacks!

My Plate2200 Calorie

Diet

3200 Calorie Diet


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Grains: The my plate analysis states that I should consume tenounces of grain and I only assumed 2.8 ounces leaving mypercentage goal at 27.8%. Grains are a good source of fiber howeverI would say that my plate is asking for a large consumption. My DRI

goal stated that I should intake about 25 grams of fiber which Ibelieve is more realistic.

Vegetables: My plate states I should consume four cups ofvegetables. I was almost able to meet their recommendationsconsuming 2.4 cups. I would say that both my plate and DRI have anaccurate analysis regarding vegetables. Vegetables should be a keysource of our diet as they have many key nutrients. My goalpercentage was 60.5 %.

Fruits: The information given on my pate states that I shouldconsume on average 2.5 cups of fruit. However, I consumed 0.7 cupsat a percentage of 29.2 %. I do believe that my plate is accuratewith their analysis and that I should consume more fruit on a dailybasis as they provide abundance of nutrients and are low in fat.

Dairy: The my plate analysis states that I should consume three cupsof dairy. Milk consumption has always been hard for me as I

particularly dont like the taste, and for some reason I tend to steeraway from other dairy products. I was not able to consume one fullcup for the dairy products getting a percentage of 55.1%.

Protein: My plate requires that you consume seven ounces of protein.I exceeded that goal by consuming 11.4 ounces at a percentage of163.4. Protein is a good source as it adds to many different vitaminssuch as iron and B12. However, I do believe it is necessary to makesure your not consuming to much protein as some meats can be fatty

etc.

Empty Calories: The recommended amount for empty calories was648 and I exceeded it by 21 making my total 669. I didnt expect toconsume as many empty calories and I feel as though the my platerecommendation is too high. I can cut back on this intake by avoidingsauces and butters.


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Overall I feel as though both my plate and DRI provides qualityinformation and they both are user friendly. Yet, given my chose Iwould use DRI. I found it easier to navigate through the layout aswell as finding foods that were closer to my actual intake. While

using my plate many of the foods had to be tweaked because theycouldnt find exactly what you put.


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WaterWhen unfortunate events such as a natural disaster occur there aremany things we can go with out, yet water is not one of them. Waterplays thee most important role in our every day life. We need clean

water not only for drinking but, for bathing, for cleaning our foods,and to even keep our plumbing system running. Water is somethingwe can never go with out. Our survival depends heavily on waterhowever; we dont see it as such.

Water is said to be our most precious global resource. We use waterfor recreation, sanitation, hygiene, agriculture, and drinking just toname a few. Clean drinking water is absolutely necessary for day today living. All public water systems in the United States have to

follow regulations set by the EPA (Environmental Protection Agency).Just as water can help you it also can harm you if it containscontaminants. The EPA standards also ensure handle and control onthose contaminants.

Water helps provide the necessary fluids we need as we are getting itfrom not only drinking in between meals but from the meals itself.We get water consumption from meals such as soup and foods withhigh water content like tomatoes. Water helps keep your bodies

temperature at a normal rate; it assists with cushioning for joints,and protects your spinal cord. Your body needs even more waterwhen you have diarrhea or in hot weather climates. In addition waterassists during the urination process getting rid of toxins, wastes, andassisting with bowel movements.

Water plays significant roles in so many areas of our lives includingobesity and weight management. I dont believe that people shouldconsume sodas or sugar containing beverages. I know that may

sound unrealistically and ideally many want something that issatisfying in taste; yet these sugary beverages are adding nonutritional value. In an article titled Beverages Consumed AmongstHigh School Students in 2010 it is said that sugar sweetenedbeverages are the largest source of added sugar in our youths diet.In fact the increased caloric intake resulting from these beverages is


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one factor contributing to the prevalence of obesity amongadolescents in the United States. Thus meaning if we all drink morewater and less sugar sweetened beverages it ill help us with weightmanagement.

You should never replace water. There are some juices that areconsidered to be 100 percent fruit and vegetable juices. I do believethat it is okay to drink these types of juices because we are stillessentially consuming water. Yet, I would never say to include juicesin a meal plan instead of water. Any juice adds to our caloric intake.Unless you are physically unable I feel you should never drink yourcalories.

Overall water is vital to our lives and we need it to survive. We usewater for sanitation purposes when cleaning, doing laundry, orbathing. We use water to brush our teeth which the water itself alsoassists with fluoride. We use water to prepare meals whether its therain thats needed to grow crops or the faucet water we used toclean those crops. We use water in so many ways that is vital to ourhealth and wellness and we should continue to see water as our mainsource of survival.


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My Wellness LifeI am a 24 year old African American woman. I weigh 265 poundsstanding only five feet seven inches. Many say that they wouldntknow how much I weigh because I carry it well. However, I do know

how much I weigh and whether I look pretty or not it is a risk factorto my health. I wasnt always overweight but I would say I havealways made poor eating choices. I gained over 75 pounds after mymother was tragically murdered in January of 2007. I didnt realizethat I went to food for comfort until it was too late. Now I mustchange and strive for the road to success as my life depends on it.

I come from a family that has a history of heart disease, high bloodpressure, and diabetes. My grandmother suffered yet recovered from

a severe heart attack in 2002. Some may say that it had to do withher smoking (which I dont completely disagree). I would also say ithas to do with her food choice. The black culture has foods that arevery rich. These foods are also rich in fat. Cooking fried foods andusing butters are something that so many of us are guilty of. I comefrom a multicultural so there are many different types of food in ourdiet. Would I say that my families health history is solely from foodsalone? No, it also has to do with the amount of physical activity wepartake in each day.

The men in my family tend to have no problem with neither weightnor health issues yet its the woman that may have to fight a battle.Me being a woman I see my battle has already began and part of it ismy physical activity. I do not engage in as much physical activity as Ishould. I avoid the hills at Mt. Sac trying to find a route thats on flatsurface. I tend to always look for the closest parking spot. I do thesethings not because I am lazy, yet because I dont want to come intoclass sweating or breathing heavy and I am afraid that I may be

mugged at night for parking far away.

To help obtain wellness in my life I decided to first change what maybe the small things. I have started to take the stairs instead of theelevators or escalators. I now chose to stay away from fried foods asmuch as possible. I use different cooking alternatives by not using


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butter as much. I try to drink only water. I never had a problem withsoda but I found that I was consuming juices that were extremelyhigh in sugar. I have changed several things thus far and planned tochange much more. I believe the most important choice that I have

made is completely eliminating fast foods.

Wellness is a major priority for me. Being overall fit and healthy canreduce many risk factors for developing terminal illness. In addition itultimately leads to living an easier life. I have learned so many thingsin this class that is going to assist me on my road to success. Foryears to come I will now be able to be conscious about the foods Ieat and the nutrients they provide. Thank you Betty for opening upmy eyes!


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BibliographyNutrition Concepts & Controversies (2011). Sizer andWhitney. Wadsworth, Cengage Learning.http://www.pickyourown.org/CAharvestcalenda r.htm

http://harvesttotable.comhttp://www.fns.usda.govhttp://www.whfoods.com/genpage.php?tname=foodspice&dbid=44http://www.nhlbi.nih.gov/health/health-topics/topics/dash/www.ctga.orghttp://www.sfgate.com/business/article/Tomato-breakthrough-at-UC-Davis-could-aid-industry-3671094.php#ixzz2F0SNsmS0http://www.foodproductdesign.com/news/2011/03/tomatoes-ripe-with-powerful-health-benefits.aspxhttp://abcnews.go.com/blogs/health/2012/10/08/tomatoes-linked-to-lower-stroke-risk/http://www.cdc.gov/healthywater/
http://www.pickyourown.org/CAharvestcalendar.htmhttp://harvesttotable.com/http://www.fns.usda.gov/http://www.nhlbi.nih.gov/health/health-topics/topics/dash/http://www.ctga.org/http://www.sfgate.com/business/article/Tomato-breakthrough-at-UC-Davis-could-aid-industry-3671094.php#ixzz2F0SNsmS0http://www.sfgate.com/business/article/Tomato-breakthrough-at-UC-Davis-could-aid-industry-3671094.php#ixzz2F0SNsmS0http://www.foodproductdesign.com/news/2011/03/tomatoes-ripe-with-powerful-health-benefits.aspxhttp://www.foodproductdesign.com/news/2011/03/tomatoes-ripe-with-powerful-health-benefits.aspxhttp://www.pickyourown.org/CAharvestcalendar.htmhttp://www.pickyourown.org/CAharvestcalendar.htmhttp://harvesttotable.com/http://www.fns.usda.gov/http://www.nhlbi.nih.gov/health/health-topics/topics/dash/http://www.ctga.org/http://www.sfgate.com/business/article/Tomato-breakthrough-at-UC-Davis-could-aid-industry-3671094.php#ixzz2F0SNsmS0http://www.sfgate.com/business/article/Tomato-breakthrough-at-UC-Davis-could-aid-industry-3671094.php#ixzz2F0SNsmS0http://www.foodproductdesign.com/news/2011/03/tomatoes-ripe-with-powerful-health-benefits.aspxhttp://www.foodproductdesign.com/news/2011/03/tomatoes-ripe-with-powerful-health-benefits.aspx

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