MartinezS_WBFinal

7/30/2019 MartinezS_WBFinal

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Stephany Martinez

NF-25

Professor Crocker

Mt. SacFall 2012

There is no dietThat will do what

Eating healthy does

BON APPETITE


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TABLE OF CONTENTS Quality Levels Chart.. My Nutrition Profile. .4-26 Perfect Plan Analysis (PPA). .27-29 Super Foods .30-33 Farm to Table.. .34-36 My plate... 37-38 Water 39-40 Fiber.. .41-42 My Wellness Life. .43-44


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Quality Levels chart

DRI QUANTIFIED

NUTRIENT Unit

DRIGOALS

GOOD SOURCEEXCELLENT

SOURCE

RDA/AI

10-19%

(COLUMN=10%)

20%

(COLUMN=20%)

A B=A*.1 C=A*.2

Water L 2.7 0.27 0.54

Kcals Kcal 2244 224.4 448.8

MACRONUTRIENTS

PROTEIN g 47.17 4.717 9.434

CHO g 247 24.7 49.4

Fiber g 25 2.5 5

LIPIDS g 48 SKIP

Saturated g 22 SKIP

EFA: n-6 g 12 1.2 2.4

EFA: n-3 g 1.1 0.11 0.22

VITAMINS

Thiamin mg 1.1 0.11 0.22

Riboflavin mg 1.1 0.11 0.22

Niacin mg 14 1.4 2.8

B6 mg 1.3 0.13 0.26

B12 mcg 2.4 0.24 0.48

Folate mcg 400 40 80

Vitamin C mg 75 7.5 15

Vitamin D mcg 15 1.5 3Vitamin A(RAE) mcg 700 70 140

Vitamin E mcg 15 1.5 3

MINERALS

Calcium 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 1.6

Sodium mg 1500 SKIP


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My Nutrition Profile

DRI GOALS vs. 3-DAY DIETRECORD

NUTRIENT UNIT

DRI GOALSWB1 3-day

Analysis

RDA/AI UL Intake

Intakevs. Goal

(%)Deficient

120%

Water L 2.7 N/A 1.75 65

Kcals Kcals 2244 N/A 1482.08 66MACRONUTRIENTS

PROTEIN g 47.17 N/A 86.28 183CHO g 247 N/A 145.74 145.74Fiber g 50 N/A 15055 62LIPIDS g 48 N/A 63.7 63.7Saturated g 22 N/A 21.3 97

EFA: n-6 g 12 N/A 11.35 95EFA: n-3 g 1.1 N/A 1.35 122

VITAMINS

Thiamin mg 1.1 N/A 1.59 145Riboflavin mg 1.1 N/A 1.89 172

Niacin mg 14 35 21.08 151

B6 mg 1.3 100 1.38 106

B12 mcg 2.4 N/A 3.68 153

Folate mcg 400 1000 475.32 119

Vitamin C mg 75 2000 211.62 282

Vitamin D mcg 15 50 2.88 19Vitamin A(RAE) mcg 700 3000 355.3 51

Vitamin E mcg 15 1000 5.01 33

MINERALSCalcium mg 1000 2500 694.95 69Iron mg 18 45 11.48 64

Magnesium mg 310 350 230.73 74

Potassium mg 4700 N/A 2183.15 46

Zinc mg 8 40 10.13 127

Sodium mg 1500 2300 2502.42 167


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Main function of nutrients: Water: Carries nutrients throughout the body, serves as a solvent for

minerals, vitamins, amino acids, glucose, small molecules and aids inmaintaining the bodys temperature.

o Water deficiency can result in Dehydration and even dead.o Food sources: drinking water, water in beverages, and in food.

Kcals:refers to how much energy a diet can provide to the body.o Kcal deficiency can result in malnutrition and excess of Kcals can

result in weight gain.o Food sources: any food can provide Kcals for example; bread,

chocolate, and leafy vegetables.

Protein: perform many vital functions and it enables them to performdifferent tasks in the body.

o Deficiency of protein result in Edema and excess of protein results inkidney disease.o Food sources: red meat, milk products, and fruits.

CHO:it meets the bodys energy needs.o CHO excess result in vascular diseaseo Food sources: naturally sugar from fruits, legumes, and whole grains.

Fiber:reduces the risk of heart disease and controls blood pressure, as wellas constipation.

o Fiber excess can lead to intestine blockish.o

Food sources: oatmeal, barley, and broccoli. Lipids:source of fuel energy for the body and aids the absorption of fat-

soluble.o Lipids excess intakes result in heart disease and obesity.o Food sources: avocados, milk, and beef.

Omega-6: help stimulate skin, regulate metabolism, and help hair growth.o Chronic excess of n-6 results in inflammation and cancer.o Food sources: nuts, eggs, and soybean oil.

Omega-3:lower the risk of chronic diseases and helps lower badcholesterol.

o Excess of n-3 increase bleeding.o Food Sources: fish, olive oil, and flaxseeds.

Thiamin:critical role in the energy metabolism of all cells.o Thiamin deficiency results in Beriberi and heart failure.o Food sources: black beans, baked potato, and green beans.

Riboflavin:also plays a role in the energy metabolism of all cells.


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o Deficiency in riboflavin results in painful purplish red tongue andcrack corners of the mouth.

o Food sources: beef liver, milk, spinach. Niacin:also part in the energy metabolism of every cell.

oDeficiency of niacin result of Pellagra disease and excess of niacinresults in excessive sweating, blurred vision, and liver damage.

o Food sources: chicken breast, tuna, mushrooms. B6:is critical to the developing brain and nervous system of a fetus, assists

in releasing stored glucose from glycogen.o B6 deficiency results in Carpal Tunnel Syndrome. B6 excess results

in depression, impaired memory.o Food sources: sweet potato, banana, chicken breast.

B12:helps to maintain nerve cells.o Pernicious anemia, smooth tongue, tingling or numbness occurs if

B12 is deficient.o Food Sources: Swiss cheese, sardines, tuna.

Folate:helps produce and maintain new cells.o Folate deficiency results in anemia, smooth tongue, depression,

mental confusion, and weakness.o Food sources: lentils, cereal, beets, pinto beans.

Vitamin C:restores vitamin E to active form, supports immune system.o Vitamin C deficiency result in Scurvy, excess of vitamin C results in

nausea, diarrhea, and rashes.

o Food sources: Grapefruit, broccoli, orange juice. Vitamin E:antioxidant and acts as a bodyguard against oxidative damage.

o Deficiency of vitamin D results in red blood cell breakage andErythrocyte hemolysis.

o Food sources: mayonnaise, sunflower seeds, canola oil. Vitamin A: immunity, maintenance of cornea, skin, bone and tooth growth.

o Deficiency of vitamin A results in night blindness, corneal dying, andimpair bone growth.

o Food sources: fortified milk, apricots, spinach. Vitamin D:mineralization of bones and teeth. Excess of vitamin D can

elevated blood calcium;o Deficiency of this vitamin can result in Rickets in children.o Food sources: cereal, salmon, tuna.

Calcium:associated with the formation and metabolism of bone.o Deficiency of calcium can result in osteoporosis.o Food sources: milk, broccoli, tofu.


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Iron:carries oxygen as part of hemoglobin in blood.o Excess of Iron occurs when feeling fatigue, and organ damage.o Food sources: clams, beef steak, navy beans.

Magnesium:helps bone mineralization, protein synthesis, and immunefunction.

o Deficiency results in weakness, confusion, and difficulty swallowing.o Food sources: spinach, bran cereal, soy milk.

Potassium:support of cell integrity.o Chronic deficiency of this mineral result in dehydration and

muscular weakness.o Food source: fruits, meats, and grains.

Zinc: involved in making genetic material and proteins.o Zinc deficiency results in sexual retardation, loss of taste, and poor

wound healing.o Food sources: shellfish, grains, and yogurt.

Sodium:helps maintain normal fluid balance and acid balance in body.o Excess of sodium result in hypertension.o Food sources: salt, soy sauce, processed foods.

Resources: Nutrition; Concepts & Controversies. Sizer Whitney 12th

Editionhttp://ods.od.nih.gov/factsheets/list-all/


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A perfect day: 3- meal plan


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Perfect plan Analysis (PPA)

After comparing my WB1 with my new plan WB4 I notice a lot changes that I made on

my diet. I accomplish better DRI recommendation of fruits and vegetables than I did on my first

meal plan WB1. Looking back on my first meal plan, my diet was missing vitamins and my

nutrients were not appropriate in order to achieve a healthier life style. I learned to look for

products that were high in fiber, high in vitamins, and minerals. I also made sure to eat less food

that were high in trans-fat, which I have learn in class that trans-fat products are the bad fat that

could harm my body. Another accomplishment that I was able to change on my meal plan WB4

was to improve my intake of water, I mostly drank water in all of my meals and I made sure to

cut down any sugary drinks. I also incorporated more vegetables into my new diet; I research the

healthiest foods that I could add to my meal plan and found out that spinach, garbanzo beans,

and bananas were some of the healthiest foods to improve a diet. These foods were integrated

into my new meal plan in order to achieve that a healthier life style. Most of my deficiencies that

I had in my previous meal plan; I was able to improve them in my new meal plan. On my old

plan WB1, I was deficient in nutrients like water, CHO, fiber, lipids, vitamin D, vitamin A,

vitamin E, calcium, iron, magnesium, and potassium. I was able to overcome these deficiencies

by providing more products to my diet that contain the nutrients that I needed to improve my


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diet. As for my new plan, my only deficiencies were saturated fat, omega-3, omega-6, vitamin D,

vitamin E, calcium, iron, and potassium.

According to the D.A.S.H. diet, the recommendation of sodium intake per day is 1,500

mg per day. Looking at my meal plans I notice a change on my sodium intakes, on my meal plan

WB1 my intake of sodium was 2,502 which is more than what I should be taking per day, as for

my new meal plan WB4 my intake was 1,630 a little less than my first meal plan. Some of the

food that was high in sodium in my meal plan was; the stir fried broccoli and mushroom with

rice, scramble eggs, wheat bread, and the baked salmon with cucumber dill sauce. I would

carefully look for products that are low in sodium and I would also monitor how much salt I put

on my meal, so I can be able to reduce the intakes of sodium on my diet. According to my

research, the D.A.S.H diet is a diet aiming in lowering blood pressure by eating foods that are

healthy. This means choosing plenty of fruits, vegetables, low-fat dairy and whole grains; at the

same time the diet limits foods that are high in total fat, saturated fat, and cholesterol, which can

increase blood pressure. The D.A.S.H. diet was authored by the National Heart, Lung and Blood

Institute to help reduced the risks of high blood pressure (www.livestrong.com).
http://www.livestrong.com/http://www.livestrong.com/http://www.livestrong.com/http://www.livestrong.com/


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PERFECT PLAN ANALYSIS

NUTRIENT Unit

DRI GOALS

WB1 3-day

Analysis WB4 3-day WB1 vs WB4

RDA/AI UL

Intake

Intakevs. Goal

(%) IntakeIntake vs.Goal (%) Intake

Intakevs. Goal

(%)

A B C D

E=(A-

C) F=(B-D)

Deficient120%

Forgivableexcessive

Overcameexcess

Water L 2.7 N/A 1.75 65 2.76 102 -1.01 -37

Kcals Kcals 2244 N/A 1482.08 66 1552.31 69 -70.23 -3MACRONUTRIENTS

PROTEIN g 47.17 N/A 86.28 183 84.9 180 1.38 3CHO g 247 N/A 145.74 59 222.1 89 -76.36 -30Fiber g 50 N/A 15055 62 35.52 142 15019.48 -80LIPIDS g 48 N/A 63.7 63.7 44.55 93 19.15 -29.3Saturated g 22 N/A 21.3 97 8.88 40 12.42 57

EFA: n-6 g 12 N/A 11.35 95 8.87 74 2.48 21EFA: n-3 g 1.1 N/A 1.35 122 1.09 99 0.26 23

VITAMINS

Thiamin mg 1.1 N/A 1.59 145 1.16 105 0.43 40

Riboflavin mg 1.1 N/A 1.89 172 2.84 259 -0.95 -87

Niacin mg 14 35 21.08 151 18.99 136 2.09 15

B6 mg 1.3 100 1.38 106 2.28 175 -0.9 -69

B12 mcg 2.4 N/A 3.68 153 27.78 1158 -24.1 -1005

Folate mcg 400 1000 475.32 119 538.18 135 -62.86 -16

Vitamin C mg 75 2000 211.62 282 393.16 524 -181.54 -242

Vitamin D mcg 15 50 2.88 19 7.33 49 -4.45 -30Vitamin A(RAE) mcg 700 3000 355.3 51 2953.51 422 -2598.21 -371

Vitamin E mcg 15 1000 5.01 33 10.18 68 -5.17 -35

MINERALSCalcium mg 1000 2500 694.95 69 869.78 87 -174.83 -18

Iron mg 18 45 11.48 64 14.76 82 -3.28 -18

Magnesium mg 310 350 230.73 74 415.31 134 -184.58 -60

Potassium mg 4700 N/A 2183.15 46 3561.11 76 -1377.96 -30

Zinc mg 8 40 10.13 127 10.48 131 -0.35 -4

Sodium mg 1500 2300 2502.42 167 1630.41 109 872.01 58


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I made sure to do a small research to find out some of the foods that provide plenty of

nutrients in my diet. These foods I considered them to be my super foods. My motivation to

incorporate these kinds of foods into my diet was to reach a goal of having a healthy life style

and to improve my eating habits. These foods are high in vitamins, minerals, and provide my

body wellness.

Avocado: this food was used the least on my 3-meal plan, I only used it once.This food didnt give me any good or excellent sources on my meal usage.

Garbanzo beans: I also used this food once on my meal plan. Is excellent inprotein, riboflavin, niacin, B6, B12, folate, vitamin A, magnesium, and zinc.

Sweet potatoes: in my 3-meal plan I used this food only once. This food was goodin fiber and excellent in vitamin A.


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Greek yogurt: was also used once on my meal plan; this food was good in ironand excellent source of protein and calcium.

Beef liver: I also used this food once in my 3-meal plan. It was good source ofthiamin and excellent source of protein, riboflavin, niacin, B6, B12, folate,

vitamin A, iron, and zinc.

Salmon: this food was also used only once in my 3-meal plan. I contains goodsource of iron and potassium. It was excellent in protein, thiamin, niacin, B6,

vitamin A.

Spinach: this food was used 2 times in my 3-meal plan. It was excellent innutrients such as: vitamin A and good in folate and vitamin C.

Broccoli: I also use this food 3 times in my 3-meal plan. This food containsexcellent source of vitamin C and is a good source in riboflavin and B6.

Watermelon: I used this food 3 times in my 3-meal plan. This food is excellentin nutrients which include: vitamin C. this food in good in nutrients such as:

water, B6, and vitamin A.


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Super foods charts

SUPER FOODS MEAL PLAN USAGE

1 2 3 4 5 6 7 8 9 10

List

SuperFood

Salmon WatermelonSweet

PotatoesBroccoli

Garbanzo

Beans

Greek

Yogurt

Beef

LiverSpinach Banana Avocado

Portion

Size 3 oz. 1 cup 3/4 cup 1 cup 1/2 cup 6 oz 3 oz 2 cups 1 item 1 cups

DAY 1Breakfast 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.0 0.0

Lunch 0.0 0.0 0.0 0.0 0.0 0.0 0.0 2.0 0.0 0.0

Dinner 3.0 0.0 0.0 1.0 0.5 0.0 0.0 0.0 0.0 0.0

Snack 1 0.0 0.0 0.0 0.0 0.0 0.8 0.0 0.0 0.0 0.0

Snack 2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

DAY 2

Breakfast 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

Lunch 0.0 0.0 0.8 0.0 0.0 0.0 0.0 0.0 0.0 1.0

Dinner 0.0 0.0 0.0 1.0 0.0 0.0 3.0 0.0 0.0 0.0Snack 1 0.0 1.8 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

Snack 2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

DAY 3

Breakfast 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.0 0.0

Lunch 0.0 1.8 0.0 1.0 0.0 0.0 0.0 0.0 0.0 0.0

Dinner 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.0 0.0 0.0

Snack 1 0.0 1.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

Snack 2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

TotalUsed 3.0 4.5 0.8 3.0 0.5 0.8 3.0 3.0 2.0 1.0


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Farm to table: #1 super food

Spinach

For this assignment I selected spinach to represent my number one super food, I selected

this vegetable as my super food because is so rich in nutrients and the history of it makes it more

interesting. After doing this assignment you appreciate the hard work that is put into to make this

food available at your table. Spinach is a lefty green vegetable and it can be eaten however the

consumer desires; its usually eaten raw or cooked in many different ways. Americans now eat

two pounds of fresh spinach a year on average, according to the U.S. Department of Agriculture

(http://www.oceanmist.com/products/spinach/spinach.aspx).It is a native of Central and

Southwestern Asia, spinach first appeared in England and France in the 14th

century, and it

gained a quick popularity because it appeared in early spring

(http://en.wikipedia.org/wiki/Spinach). This vegetable is highly rich in nutrients; it contains

vitamin A, vitamin C, vitamin E, vitamin K, folate, magnesium, iron, calcium, potassium, B6,

protein, zinc, and omega-3 fatty acids. This lefty vegetable can be grown in spring or fall, but

places like in California can be grown all year long. I research the farm Ocean Mist which is

dedicated in producing different kinds of vegetables like artichokes, broccoli, green onions,

spinach, and so on. All Ocean Mist fresh bunched spinach is harvested by hand with a off the

ground state of art harvesting machine designed for food-safety assurance and maintain

consistent spinach quality (http://www.oceanmist.com/products/spinach/spinach.aspx). Spinach

is packed in the field and rushed to be cooled, so that is in peak-quality condition when it arrives

to stores. Ocean Mist fresh spinach is available year-round because of the outstanding growing

regions of Californias central Coast and Coachella Valley, which begins in Castroville March
http://www.oceanmist.com/products/spinach/spinach.aspxhttp://www.oceanmist.com/products/spinach/spinach.aspxhttp://www.oceanmist.com/products/spinach/spinach.aspxhttp://en.wikipedia.org/wiki/Spinachhttp://en.wikipedia.org/wiki/Spinachhttp://en.wikipedia.org/wiki/Spinachhttp://www.oceanmist.com/products/spinach/spinach.aspxhttp://www.oceanmist.com/products/spinach/spinach.aspxhttp://www.oceanmist.com/products/spinach/spinach.aspxhttp://www.oceanmist.com/products/spinach/spinach.aspxhttp://en.wikipedia.org/wiki/Spinachhttp://www.oceanmist.com/products/spinach/spinach.aspx


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thru November and in Coachella December thru March; this farm works hard to provide a fine

quality product to its consumers (http://www.oceanmist.com/products/spinach/spinach.aspx).

Other fun facts that I learn about this vegetable was the right way to cultivate the soil in order to

grow a healthy plant. The soil should not be warmer than 70 degrees; this procedure can harm

the seed if soil is not properly taken care of. Spinach grows best with ample moisture and a

fertile, well-drained soil. The plant may be harvested whenever the leaves are large enough to

use, the plants should be cut at or just below the soil surface

(http://urbanext.illinois.edu/veggies/spinach.cfm). One of the main concerns the farmers have

about growing this vegetable is the cucumber mosaic virus which causes a condition in spinach

called blight. This cause the leaves to get mottled with a yellow, white, light and green spots, as a

result of this the spinach can grow poorly. So far there havent been any policies that have

affected the cultivation of vegetable. For a consumer is easy to find this product at any market

they prefer, the prices of spinach ranges from $1.59 to $4.20. At a local Ralphs a fresh bunch of

spinach is $1.59 for lb. For a ready package bag of 6 oz goes for $3.69. The information that I

learn from this vegetable was all new to me and every detail seem to catch my attention. It was

interesting to learn all the benefits that you get from eating spinach.
http://www.oceanmist.com/products/spinach/spinach.aspxhttp://www.oceanmist.com/products/spinach/spinach.aspxhttp://www.oceanmist.com/products/spinach/spinach.aspxhttp://urbanext.illinois.edu/veggies/spinach.cfmhttp://urbanext.illinois.edu/veggies/spinach.cfmhttp://urbanext.illinois.edu/veggies/spinach.cfmhttp://urbanext.illinois.edu/veggies/spinach.cfmhttp://www.oceanmist.com/products/spinach/spinach.aspx


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Super food receipt

Strawberryfield Salad

Yield: 1

Portion Size: 1 *each

Preparation time: 15 minutes

Cooking Time: 10 minutes

Ingredients:

2-1/2 cup Signature spinach

cup Strawberries, fresh, capped, sliced

1 ounce Goat cheese, crumbled

cup Walnuts

3 tbsp. Raspberry vinaigrette (light)

Preparation:

1. Plate Service: salad tossed to order- place the salad blend in mixing bowl, add toppingsand toss with choice of dressing. Arrange the tossed salad in salad bowl and serve.


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Grains:the information that I got from the DRI goals and my actual goals werealmost close to each other. Under grains I wasnt able to accomplish the goals that the

DRI provide, the goals of grain was 8.0 oz eq. as for my actual goal I got 4.9 oz eq. I

was a little disappointed because I didnt reach the goal that I need to accomplish to

have a healthier life. I believed I need to concentrate more in trying to pick out those

foods that can help me to accomplish the DRI goals.

Vegetables: I was able to accomplish the consumption needed for this category, Iwent a little over the goal that the DRI provided which was 3.0 cup eq. and my actual

intake was 4.6 cup eq. reaching the percentage of 153.1%. I believe this category is

very important because vegetables are highly rich in vitamins and they can help our

body to be able to stay healthy.


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Fruits: I was impressed to see that I have exceeded the DRI goals for fruit, Iaccomplish a 4 cup eq. intake and under my plate recommended intake of fruit is 2.0

cup eq. My percentage goal was 201.1% which was more than what I was expecting

to consume. I know by eating more fruits my body is consuming enough vitamins to

maintain my organs and heart healthy.

Dairy: The plate intake goals for diary are 3.0 cup and my actual goal was 1.7 cupand a 57.9% of goal. I wasnt really surprised when I look at this number because Im

not a huge fan of milk. I try my best to consume products that contain milk so that I

could take in some of the vitamins that dairy products provide for my body, but I

wasnt able to accomplish that goal. In the future, I would try my best to consume

more dairy products since dairy products are highly valuable in calcium and other

important vitamins.

Protein foods: for this category I exceeded the goal of 6.5 oz and I took in 8.8 oz witha percentage of 136.1. I believe the choice of meats that I included on my diet

contained plenty of vitamins like vitamin B12.

Empty calories: for empty calories my plate goal was 362.0 and the actual intake Iconsume was 50.9 with a percentage of 14.1. I was also not able to accomplish the

goal that I needed to accomplish, but working on adding more healthy foods to my

diet I can exceed my goal.

I believe my plate is a user friendly application that anybody can access, I have gone to

their web site a couple of times and it was easy for me to look up any foods that I need to

find or any information about certain foods. Anybody can easily use this application

without having any difficulty.


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Water

Water is an essential nutrient that our bodies need every day, without it our bodies would

be unable to function correctly, it is important to consume fluid products and water in every

meal or between meals in order to maintain a healthy body. Healthy people meet their fluid

needs by drinking when thirsty and drinking fluids with meals, water helps your body to keep

its temperature normal, lubricates and cushions joints, protects spinal cord and other tissues, and

gets rid of wastes (http://www.cdc.gov). Some of the benefits that water has in meal plans and

between meals are; enhance fat loss, helps keep energy levels high because the body is fully

hydrated , helps hydrates the skin, and make you feel full when eating a meal. Water is an

excellent appetite suppressant that doesnt have any of the sugars or caffeine found in sodas or

juices. Choosing water instead of sugar-sweetened beverages helps in weight management

(http://www.cdc.gov). One of the main benefits that drinking water has is that adequate

hydration has an impact on the immune system, water helps all of the bodys systems function

at optimum levels. Drinking water flushes toxins and ensures that our cells get all of the oxygen

they need to function (www. Fitday.com).

Including juices in my meal plan instead of water was something I wasnt planning on

doing; I learn that juices contain unhealthy amounts of sugar that can later turn into unhealthy

fat inside my body. I mainly focus on drinking water on every single meal that I consumed and I

also try to avoid any sugar containing drinks. As I was doing my meal plans WB1 and WB4, I

notice I drank more water in my meal plan WB4 than I did on meal planWB1. On my meal plan

WB1 I drank less water and most of my fluid came from coffee or some type of fruit. As for my

meal plan WB4 I made sure to add more water into my meals; for example I added water during
http://www.cdc.gov/nutrition/everyone/basics/water.htmlhttp://www.cdc.gov/nutrition/everyone/basics/water.htmlhttp://www.cdc.gov/nutrition/everyone/basics/water.htmlhttp://www.cdc.gov%29/http://www.cdc.gov%29/http://www.cdc.gov%29/http://www.cdc.gov%29/http://www.cdc.gov/nutrition/everyone/basics/water.html


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breakfast, lunch, dinner, and snacking. On my first meal plan WB1 I mainly focus on adding

water during lunch and dinner. I learned the importance of water and the benefits that provides

to my body; I can say now that water is my favorite drink.


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Besides water being a big part of my meal plans, I also consider fiber to be a

major part of my wellness. This macronutrient reduces the risks of heart disease, controls

blood pressure which reduces hypertension, reduces risk of diabetes, and promotes a healthy

body weight (Nutrition; Concepts & Controversies. Sizer Whitney 12th

Edition). Fiber is

classified as a soluble fiber that dissolves in water and can be found in oats, beans, barley, and

carrots. It is also classified as insoluble fiber which cannot be dissolved and as a result it

increases stool bulk; insoluble fiber can be found in whole wheat flour, nuts, beans, and some

vegetables.

Fiber can be found in various types of food like: whole wheat, bran, oatmeal, dried fruits,

and vegetables. Since I try to pick the best foods that I could find to maintain a healthy body

weight, I incorporated a few items that were high on fiber. I consume items that were highly

valuable in fiber like: oatmeal (a cholesterol-lowering food), bananas, strawberries, 100 %

wheat bread, and broccoli. Fiber has a big role in weight management because it has the power

to fill you up; it also helps you to resist consuming foods that you dont need any more.There

is sufficient evidence to suggest that through the action of fiber at different levels of the GI

tract, the inclusion of fiber in the diet should promote food intake control

(http://jn.nutrition.org/content/130/2/272S.full). Some of the benefits of fiber are; reduce of

heart disease, constipation, bowel disease, reduce the risk of obesity and controls diabetes. I

would only included juices that are naturally made or freshly made in references to fiber


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because if the juice is freshly made from a fruit or a vegetable I would still get the benefits of

fiber.

When I compare my meal plans WB1 and WB4, I notice that in my plan WB1 I had less

intake of fiber then I did on my meal plan WB4. On my meal plan wb4 I exceeded more of the

DRI recommendations on fiber. The DRI recommendations intake of fiber is 25g and my actual

intake was 35.52g, a little over it. I did notice fiber help me to avoid eating more than what I

need to eat, I felt more full and satisfied after eating food that was high in fiber. I learned how

important it is to include both soluble and insoluble fiber into my diet since it promotes many

benefits to my body.


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My wellness life

After taking this class I learn so much about how important it is to eat healthy and to

consume all those good foods that provide your body with essential nutrients. I used to consider

myself a healthy person but after learning everything that actually takes a person to be healthy, I

was disappointed on myself. Im 27 years old, 53 of height, and I weigh 130 pounds; which is

considering a healthy weight for my height. Im not a very active person and my eating habits

are not considered very healthy either; I do classify myself as a very picky eater. I tend to stick

to the food that I like not wanting to try something new and sometimes I tend to find myself not

eating enough of fruits and vegetables cause of my pickiness. The routine that I followed every

single day is just work fulltime and go to school par time; no physical activity since time is

limited.

This class just gave me a new perspective in life and opportunity to change my eating

habits. After learning about the benefits that you get from carbohydrates, proteins, lipids, fluid,

and activities; I learned to try new things and open up myself to different situations. I know try

to eat more vegetables and I recently got a membership to a gym; I exercise at least once or

twice a week. In order to meet the activity requirements I would try my best to add more time to

do physical activities. As for my eating habits I know try my best to include new foods to my

plate particularly fruits and vegetables. I also try to control portion sizes if I eat in a restaurant. I

also cut foods that I used to eat a lot like: candy, pastries, and fast food. I do not drink any type

of sugar drinks like sodas or juices; I mostly drink water or freshly made fruit juices. Wellness

is a priority to me because I would like to live a healthy life and grow old in a healthy way that I


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would not have to many health problems. Some of the wellness strategies that I have to meet the

requirement nutrients intake are:

Carbohydrate:look for words in boxes like 100% grain or wheat, instead of flourproducts pick whole wheat products, substitute white rice with brown rice, take in

adequate amount of barley, drink freshly made fruit juices instead of store bought

juices.

Protein:replace a cheese burger with a turkey burger, instead of candy eatalmonds for a snack, try to eat more black beans, incorporate tofu in one of my

meals, and eat walnuts as a snack.

Lipids: take in products that are highly rich in omega-3 and omega-6, substitutesalad dressing with olive oil instead, and incorporate avocado in some of my

meals.

Fluids: drink plenty of water instead of sweet drinks, cut down on drinking plaincoffee about 1 cup per day, substitute regular milk with skim milk, make

homemade fruit juices, add green tea to my diet.

Activity: exercise while watching TV, take a 5 minute walk down the streetwhen picking up the mail, ride a bike to store instead of driving, run a mile

instead of walking a mile 3 times a week, clean the house or cut the grass instead

of sitting down in front of the TV.

I hope after this class Im able to continue on wanting to live a healthy lifestyle and

change my bad habits with good ones in order to have a better future.


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Bibliography

1. Nutrition; Concepts & Controversies. Sizer Whitney 12th Edition2. http://ods.od.nih.gov/factsheets/list-all/3. www.livestrong.com4. http://www.oceanmist.com/products/spinach/spinach.aspx5. http://en.wikipedia.org/wiki/Spinach6.

http://urbanext.illinois.edu/veggies/spinach.cfm

7. http://www.cdc.gov/nutriotion/everyone/basics/water.html8. http://jn.nutrition.org/content/130/2/272S.full
http://www.livestrong.com/http://www.livestrong.com/http://www.oceanmist.com/products/spinach/spinach.aspxhttp://www.oceanmist.com/products/spinach/spinach.aspxhttp://en.wikipedia.org/wiki/Spinachhttp://en.wikipedia.org/wiki/Spinachhttp://urbanext.illinois.edu/veggies/spinach.cfmhttp://urbanext.illinois.edu/veggies/spinach.cfmhttp://www.cdc.gov/nutriotion/everyone/basics/water.htmlhttp://www.cdc.gov/nutriotion/everyone/basics/water.htmlhttp://www.cdc.gov/nutriotion/everyone/basics/water.htmlhttp://urbanext.illinois.edu/veggies/spinach.cfmhttp://en.wikipedia.org/wiki/Spinachhttp://www.oceanmist.com/products/spinach/spinach.aspxhttp://www.livestrong.com/

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