Cailin Mitchell 9:35-11:00 C.

Betty Crocker, FJC Fall 2012

9:35 11:00

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Water: 1. Main purpose; to hydrate body and Water: maintain temperature. Dehydration; 1.2. Main purpose death 3. Dehydration; death 2. Water, in fruits, vegetables, drinks 3. Water, in fruits, vegetables, drinks Kcals:Resources? 4. 1. Kcals: Main purpose to provide energy for body. 1. Main purpose Starvation; death 2.2. Starvation; death 3. All food and drinks 3. All food and drinks 4. Resouces Protein: Protein: Building blocks 1.1. Building blocks Disease, 2.2. Disease kwashiorkor and marasmus 3. Meat, dairy, beans 3. Meat, dairy, beans 4. Resources CHO: CHO: Main purpose, 1.1. Main purpose to provide energy. 2. Disease 2. Diseases; ketosis, marasmus Pasta, 3.3. Food rice, grains 4. Resouces N-6: N-6: Main purpose; 1.1. Main purpose acts like hormone based on diet. 2. Disease Disease; affects cholesterol. 3.2. Food 3. Resouces almonds, cashew. 4. Walnuts, N-3: N-3: Main purpose 1. Main 2.1. Diseasepurpose; acts like hormone based on 3. Fooddiet. Disease: 4.2. Resouces affects cholesterol. 3. Salmon, sunflower seeds, pumpkin Thiamin: seeds 1. Main purpose 2. Disease Thiamin: 3. Food Main purpose to metabolize 4.1. Resouces carbohydrates. Riboflavin: Disease , Wernicke-Korsakoff 1. 2. Main purpose syndrome 2. Disease Asparagus, spinach, cabbage 3. 3. Food 4. Resouces Riboflavin: Nicain: 1. 1. Main purpose to metabolize Main purpose, carbohydrates 2. Disease 2. 3. Food Disease; beriberi 3. 4. Resouces Nuts, vegetables, whole grain products Niacin: 1. Main purpose, helps break down PRO, CHO, and fats 2. Disease; pellagra 3. Red meat, poultry, fish

B12: 1. Needed for cell metabolism 2. anemia 3. beef, fish , chicken Folate: 1. Main purpose, to create DNA and RNA 2. Disease; possible birth defects 3. Fortified cereals, enriched breads Vitamin D: 1. Main purpose, to help body absorb calcium and phosphorus. 2. Deficiency can lead to rickets. 3. The sun, fortified milk, supplements. Vitamin A: 1. Main purpose to stimulate white blood cells. 2. Disease 3. Fruit, juices, and vegetables. Vitamin E: 1. Main purpose, to act as antioxidant 2. Increased risk of heart disease 3. Seeds, nuts, oils. Calcium: 1. Main purpose, maintaining strong bones and teeth, muscle contractions, fluid balance in body. 2. Disease; osteoporosis 3. Leafy green vegetable, dairy Iron: 1. Main purpose, to transport oxygen 2. Disease; anemia 3. Spinach, kale, steak Magnesium: 1. Main purpose, cellular reactions 2. Disease; Hypomagnesemia 3. Shredded wheat, green vegetables, whole -grains Potassium: 1. Main purpose 2. Disease 3. Food Zinc: 1. Main purpose, metabolism 2. impaired physical and neuropsychological development 3. Walnuts, almonds, oatmeal

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Overcame Deficiency; I made many dietary changes from my original just made sure to drink Water: to meet my DRI for water I three-day average to perfect-planmore water throughout the day. was I added more food in average. One of the first things, general. Almost everything mymy original every was in the deficient zone, Kcals: To meet in DRI for kcals I just added in snacks and and by just adding more food I was able to add in more nutrients. Another more food throughout the day. strategy Iused was toadded in a fruits and vegetables intotofu basedwhich Protein: I add more lot of meals with beans, my diet; helped increase myand vegetarian meats that were high in protein. mostly dishes, intakes of vitamins and minerals. Also, I used whole grains in my diet plan. Another bigplans. was I made sure I got N-6: I added in oils into meal change enough water in my diet. N-3: To Dietary changes, deficiencies overcome, sodium intake to meet myover 3 Thiamine: I added more beans into my diet w/ DASH dri minereals, for thiamine. Riboflavin: To meet my DRI for riboflavin I added in leafy vegetables like spinach to my diet. B6: To meet my DRI for B6 I added in foods like avocado and nuts. B12: I met my DRI for B12 by adding avocado and nuts to my diet. Folate: I added in more whole grains into my diet. Vitamin C: I added in more fruits to my diet. Vitamin D: Vitamin A: I added more fruits and vegetables into my diet, including sweet potatoes. I made many dietary changes from my original three-day average to perfect-plan average. One of the first things, was I added more food in general. Almost everything in my original was in the deficient zone, and by just adding more food I was able to add in more nutrients. Another strategy I used was to add more fruits and vegetables into my diet; which helped increase my intakes of vitamins and minerals. Also, I used mostly whole grains in my diet plan. Another big change was I made sure I got enough water in my diet.
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1. Almond Butter a. This super food was used twice b. Excellent source of n-3 c. The reason I included Almond Butter as a super food is because it is something that I always try to keep in my pantry for healthy snacking because its healthy and very filling. 2. Avocado a. This food was used once b. For the portion size I used, it didnt fall into the good or excellent categories. c. I included avocado as a super food because I not only eat it all the time, but I know its packed full of nutrients. However, for the portion size I put, the nutrition profile doesnt reflect that. 3. Walnuts a. This food was used once. b. Good source of thiamin; excellent source of n-3 and n-6. c. I included walnuts because I knew they were high in important nutrients. 4. Edamame a. This food was used once b. Good source of protein, fiber, n-3, niacin, b-6, and vitamin C; excellent source of Thiamin, Riboflavin, and Folate. c. I included edamame because I eat it a lot because its a good source of Protein and is easy to incorporate into meals or eat just as a snack. 5. Hummus a. This food was used once b. On the nutrition profile hummus didnt qualify for nay levels of good or excellent. c. I chose to include hummus because I think it is a good choice for healthy snacking. 6. Quinoa a. This food was used once b. Good source of protein, carbohydrate, fiber, and folate. Excellent source of Thiamin and Riboflavin. c. I used Quinoa because it is a great grain to use because of its nutritional impact, especially because by itself it is a complete protein. 7. Artichoke a. This food was used once b. Good source of fiber, Riboflavin, and vitamin C. Excellent source of Folate. c. I include artichoke because it is one of my favorite vegetables. 8. Apple a. This food was used once b. Good source of Fiber and vitamin C c. I included apple because I think it is so easily accessible, cheap, and can be eaten every day. 9. Oatmeal a. This food was used once b. Good source Protein, Fiber, and Thiamin. c. I included oatmeal as a super food because I think it is one of the best and easiest breakfast options to start the day with. 10. Dark Chocolate a. This food was used once b. Good source of fiber. c. The reason I included dark chocolate as a super food is because I wanted to include a food that would be a healthier option for a dessert, and for me even just one square of Page | 9 dark chocolate fulfills my sweet-tooth cravings.

Most of the time when we go grocery shopping we focus on which foods we are going to pick to buy that day, and dont really take the time to think where all that food really comes from. Each individual food has gone through a process in order to get it from the farm to your table, and the one that I am going to focus on is carrots. One growers association for carrots is Grimmway Farms. The company started in California and continues to grow there today. Carrots grow year round due to the different locations of their farms throughout California. Carrots in the US are grown in California, Texas and Florida and in California; Imperial, Riverside and Monterey Counties. Carrots are grown year-round and after planting it take 50-80 days to harvest. Demand declined to an estimated 9.6 pounds per person in 2009, and demand for fresh carrots, which dipped to 7.4 pounds per person while value-added products including peeled baby carrots and other fresh-cut items have gained in popularity. Carrots are a super-food for me because they are so readily available and so full of nutrients. Carrots are good source of : Thiamine, niacin, vitamin B6, folate , and manganese. And are an excellent source of dietary fiber , vitamin A, vitamin C, vitamin K , and potassium. Carrots also contain beta-carotene which is an antioxidant which may prevent against certain diseases, heart disease, and cancers.

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1. Grains: goal, 10 oz. actual, 4.2 oz, = 42% 2. Vegetables: goal, 4 cups, . actual, 3.2 cups, = 80% 3. Fruits: goal, 2.5 cups . actual, .5 cups, = 20% 4. Dairy: goal, 3 cups. actual, 0 cups, = 0% 5. Protein Foods: goal, 7 oz. actual, 23 oz, = 337% 6. Empty Calories: goal, 512. actual, 529, = 103% I think the quality of My Plate compared to DRI goals is very general. DRI goals definitely have way more depth into the exact requirements of every nutrient you need, while My Plate is more a super simplified version. No, I dont think My Plate is very user friendly. I feel like the process of finding each food (while most werent even an option) was painful and I wouldnt put in the effort to do so in my daily life; nor do I think others would.

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Water plays a huge role in nutrition. First, water is a vital part of maintaining our bodys organs and functions, and actually makes up 60-70% of our bodies. We are not able to survive without water even for a couple days. We need to drink water daily in order to allow our bodies to perform the tasks needed in everyday life. Also water is also the best drink choice not only because our bodies need it, but because it keeps us from drinking sugary, calorie-full drinks. Someone who drinks something other than water for every meal can add hundreds of excess calories each day. Not only that, but many people drink coffees, sodas, or other drinks in between meals; also adding on calories that could be replaced with zero calories from water. Someone can lose weight just from switching all their drinks to water. Water also is what quenches your thirst the best. Drinking water can also help with disease prevention by eliminating toxins in the body. Also by drinking water youre less likely to want to drink a soda, because youre not going to be thirsty, so it helps eliminate the unnecessary soda from your diet. . If youre drinking fruit juice instead of water, you still are adding on more calories; however I think it was ok to do so for some meals throughout the week as long as it is 100% real fruit juice, with no sugar or anything added. This way you can get some nutrients from the vitamins, as long as you dont always replace water with fruit juice. In my WB1 I really woke up to the fact that I was barely drinking any water. Especially as an athlete I know better than to not drink water throughout the day, and it really made me add more water into my diet, and I felt better because of it.

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 Fiber is extremely important in regards to including into meal plans. In regards to weight management and obesity, fiber helps because it helps one to feel fuller faster, as well as longer. So with more fiber you wont feel the need to eat as much. It also helps in terms of disease prevention because it helps flush toxins out of the body. It also is zero kcals, so eating it wont hamper your caloric intake, and you still get all the benefits of fiber. I think including juices hampers possible health benefits. By drinking juices you still get the vitamins and minerals you would from any fruit or vegetables, but you miss out on all the fiber. So instead of focusing on adding juices to your diet, I think people should focus on going back to the whole-food source; and just eat the vegetable or fruit instead of juicing it. IN my both my original 3 day average, and in my perfect plan analysis I met my DRI for Fiber. However, it did increase in the second, due to my addition of more wholefoods.

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 My heart disease factor Wellness strategies: Yes I am meeting the activity requirement; to maintain the activity requirement in the future, Im hoping to still be playing tennis regularly, but if not, I will go for runs or jogs throughout the week to meet the activity requirement. Wellness is definitely a priority for me, because without your health nothing in your life can go on, so wellness should be the top priority. The most important lifelong lesson I learned that I can see being of value even 20 years from now is how not everything is all good or all bad. Throughout this class there have definitely been multiple examples of this concept; and I think it is a very valuable lesson to remember to look at everything from both points of view.

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http://kidshealth.org/kid/stay_healthy/food/water.html http://myhydros.org/health/water-to-prevent-disease/

http://www.helpguide.org/harvard/vitamins_and_mineral s.htm

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