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Table of Contents 1. Quality Levels .................................. 3 2. My Nutrition Profile.4-26 3.Perfect Plan Analysis..27-29 4. Super Foods.30-34 5.Farm To Table.35 6.My Plate..36-39 7. Water.40 8.Fiber..41-42 9.My Wellness Life..43-45

1. Quality Levels
DRI QUANTIFIED
DRI GOALS NUTRIENT Unit RDA/AI A GOOD SOURCE 10-19% (COLUMN=10%) B=A*.1
0.27 186.1 4.717 20.2 2.5 SKIP SKIP 1.2 0.11 0.11 0.11 1.4 0.13 0.24 40 7.5 1.5 70 1.5 100 1.8 31 470 0.8 SKIP 2.4 0.22 0.22 0.22 2.8 0.26 0.48 80 15 3 140 3 200 3.6 62 940 1.6

EXCELLENT SOURCE 20% (COLUMN=20%) C=A*.2

0.54 372.2 9.434 40.4 5

Water Kcals PROTEIN CHO Fiber LIPIDS Saturated EFA: n-6 EFA: n-3
Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A
(RAE)

L Kcal

2.7 1861

MACRONUTRIENTS
g g
g g g

47.17 202
25 40 18

g
g

12
1.1

mg mg mg mg mcg mcg mg mcg

mcg mcg mg mg mg mg mg
mg

VITAMINS 1.1 1.1 14 1.3 2.4 400 75 15

700 15

Vitamin E Calcium Iron

Magnesium

MINERALS
1000 18 310 4700 8 1500

Potassium Zinc Sodium

2. My Nutrition Profile
DRI GOALS vs. 3-DAY DIET RECORD
DRI GOALS
NUTRIENT UNIT

RDA/AI

UL

Intake

WB1 3-day Analysis Intake vs. Goal (%)

Deficient <80% Excess >120% 44

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

2.7 1861 47.17 202 25 40 18 12 1.1

N/A N/A N/A N/A N/A N/A N/A N/A N/A

1.18
1286 40.72 194 16 43.58 13 4 0.16

Kcals g g
g

69 86 66 64 62 72 36 15

MACRONUTRIENTS

g g g
g

EFA: n-6 EFA: n-3

Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A
(RAE)

VITAMINS mg mg mg mg mcg mcg mg mcg

mcg mcg mg mg mg mg mg mg 1.1 1.1 14 1.3 2.4 400 75 15 700 15 1000 18 310 4700 8 1500 N/A N/A 35 100 N/A 1000 2000 100 3000 1000 2500 45 350 N/A 40 2300 1.2 1.56 15.88 1.42 3.53 865.18 95.41 2.96 492.15 4.26 680.76 17.06 180.05 1345.33 9.73 1909.46 110 142 113 109 147 216 127 20 70 28 68 95 58 29 122 127

Vitamin E Calcium Iron

Magnesium

MINERALS

Potassium Zinc Sodium

Deficient: Water 1. Function: Maintains homeostasis in the body and allows for transport of nutrients to cells and removal and excretion of waste products of metabolism 2. Chronic excess: Water intoxication can cause hyponatremia which can result in heart and kidney failure http://www.iom.edu/Global/News%20Announcements/~/media/442A08B899F44DF9AAD083D86164C7 5B.ashx Fiber 1. Improves laxation, reduces risk of coronary heart disease, assists in maintain normal blood glucose levels 3. Oats, Wheat Bread, Rice http://www.iom.edu/Global/News%20Announcements/~/media/C5CD2DD7840544979A549EC47E56A0 2B.ashx N-6 1. Essential component of structural membrane lipids, involved with cell signaling, and precursor of eicosanoids, required for normal skin function 3. Vegetable Oil, Pumpkin Seeds, Sunflower Seeds http://www.iom.edu/Global/News%20Announcements/~/media/C5CD2DD7840544979A549EC47E56A0 2B.ashx N-3 1. Involved with neurological development and growth. Recursor of eicosanoid 3. Flaxseeds, Walnuts, Salmon http://www.iom.edu/Global/News%20Announcements/~/media/C5CD2DD7840544979A549EC47E56A0 2B.ashx Vitamin D 1. Function: Mineralization of bones and teeth (raises blood calcium and phosphorus by increasing absorption from digestive tract, withdrawing calcium from bones, stimulating retention by kidneys) 2. Deficiencies: Abnormal bone growth resulting in rickets in children, osteomalacia in adults; malformed teeth; muscle spasms 3. Salmon, Tuna, Sardines

Vitamin A 1. Function: Vision; maintenance of cornea, epithelial cells, mucous membranes, skin; bone and tooth growth; regulation of gene expression; reproduction, immunity 2. Deficiencies: Night blindness, corneal drying (xerosis), and blindess (xerophthalmia); impaired bone growth and easily decayed teeth, keratin lumps on the skin; impaired immunity 3. Spinach, Sweet Potato, Carrots (Sizer/Whitney 233) Vitamin E 1. Antioxidant (protects cell membranes, regulates oxidation reactions, protects polyunsaturated fatty acids) 2. Deficiencies: Red blood cell breakages, nerve damage 3. Sunflower Seeds, Peanuts, Almonds (240) Calcium 1. Function: Mineralization of bones and teeth; muscle contraction and relaxation, nerve functioning, blood clotting 2. Deficiencies: Stunted growth and weak bones in children; bone loss (osteoporosis) in adults 3. Sardines, Cheddar Cheese, Tofu (291) Magnesium 1. Function: Bone mineralization, protein synthesis, enzyme action, muscle contraction, nerve function, tooth maintenance, and immune function 2. Deficiencies: Weakness, confusion; if extreme, convulsions, uncontrollable muscle contractions, hallucinations, and difficulty in swallowing in children, growth failure 3. Spinach, Black Beans, Oysters Potassium 1. Maintains normal fluid and electrolyte balance; facilitates chemical reactions; supports cell integrity; assists in nerve functioning and muscle contractions 2. Deficiencies: Muscle weakness, paralysis, confusion 3. Baked Potato, Banana, Lima Beans

Excess: Riboflavin 1. Functions: Part of coenzyme active in energy metabolism 2. Chronic Excess: None reported Chronic Deficiency: Cracks and redness of corners of mouth; painful, smooth, purplish red tongue; sore throat; inflamed eyes and eyelids, sensitivity to light; skin rashes Folate 1. Functions: Part of a coenzyme needed for new cell synthesis 2. Chronic Excess: Masks Vitamin B12-deficiancy symptoms Vitamin C 1. 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 2. Chronic Excess: Nausea, abdominal cramps, diarrhea; rashes; interference with medical tests and drug therapies; in susceptible people, aggravation of gout or kidney stones

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3.Perfect Plan Analysis

Water: I did not drink any soda and I had more water during and in between meals Fiber: I consumed more whole grains in my WB4 compared to my WB1. I added oatmeal as a breakfast meal, I consumed whole wheat pasta for dinner and added pinto beans as a side dish to another dinner meal. N-6: I was deficient in my consumption of N-6 in my WB1, so I added an apple with 2 tablespoons of peanut butter and an ounce of almonds in my meal plan N-3: I was also very deficient in my consumption of N-3 in WB1, so I added walnuts as my super food and I consumed an ounce of walnuts as a snack Vitamin D: I consumed more milk during meals and I had salmon as one of my main meals for dinner Vitamin A: I consumed more vegetables during dinner time such as lima beans, peas, corn and green beans, and I also added sweet potatoes and carrots as a side dish for one of my meals for dinner. Calcium: I changed my choice of milk from 2% to fat free and I consumed more milk during breakfast and even dinner time. Magnesium: I added whole wheat pasta to my dinner plan and I added pinto beans as a side dish to one of my meals for dinner. The changes I made in my diet plan from my WB1 to my WB4 was that I consumed a lot more food that provided a good source of whole grains, vegetables and protein. In my WB4, I took more time to cook meals that helped to increase my intake of each of the macronutrients, vitamins and minerals listed. I also did not drink any soda and I consumed more water during the day. Since I did not consume much whole grains in my WB1, I really focused my diet in consuming fiber that consists of whole grains. My DRI goal for fiber is set at 25 grams and I barely reached that goal in my WB1 by just consuming 16 grams, but with the changes in my WB4 I was able to reach over my recommended intake with the consumption of 27 grams. Some changes I made in my diet was adding oatmeal as one of my meals for breakfast instead of just eating a bowl of cereal for breakfast each day. I made pasta as one of my meals for dinner, but I used whole grain noodles when I prepared this meal. I also added pinto beans and mixed vegetables as a side dish to one of my meals for dinner to increase my fiber and to add more vegetables to my meal. I was able to

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overcome my deficiency of N-6 by adding an apple with peanut butter and almonds as two of my super foods. These super foods helped me to change my intake of N-6 from 4 grams to 10 grams which showed a significant change in this nutrient from my WB1 to my WB4. I was also very deficient in my intake of N-3 and I only consumed 0.16 grams in my WB1. My DRI goal was set at 1.1 grams and by adding an ounce of walnuts as one of my super foods I was able to surpass my DRI goal with a consumption of 1.32 grams. I was deficient in my intake of Vitamin A, but I was able to overcome this deficiency by adding mixed vegetables as one of my super foods. My super food consisted of lima beans, peas, corn and green beans as one of my meals for dinner. In my WB1, I did not eat a lot of vegetables, so in my WB4 I focused on adding a variety of vegetables to my meals. I was deficient in my intake of calcium because in my WB1 I only consumed about half a cup of milk for each of the three days. The only source of calcium I received in my WB1 was from the milk in my bowl of cereal. With adding Yoplait yogurt as one of my super foods and drinking more milk, I was able to increase my consumption of calcium from 681 mg to 1092 mg. From my WB1 and WB4, I learned that I really need to focus on a diet that provides a good source of nutrients that will help me reach my DRI goals and prevent these various deficiencies from occurring again. What is DASH? The D.A.S.H eating plan focuses on eating foods that provide a good source of nutrients that will help lower blood pressure. It focuses on creating a diet that reduces the intake of sodium, saturated fat, cholesterol and total fat, and it emphasizes on creating a diet that provides a good sources of fruits, vegetables, whole grains, fish, poultry and nuts. The sodium recommendation for D.A.S.H. is set at 2,300 mg but 1,500 mg of sodium will be an ideal recommendation for being a better chance of lowering blood cholesterol. My sodium intake for the three days of my WB4 was 1,992 mg and two meals that consisted of a high level of sodium were two tacos I made for dinner and two eggs that I had for breakfast. The three minerals that are discussed in D.A.S.H. are potassium (4700mg), calcium (1250mg) and magnesium (350mg). The top three food sources in my WB4 that provided a good source of potassium were orange juice, bananas and salmon. For calcium, my top three food sources were milk, grated cheese and yogurt, and the top three food sources of magnesium were whole wheat pasta, pinto beans and yogurt.

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PERFECT PLAN ANALYSIS

DRI GOALS WB1 3-day Analysis Intake vs. Goal (%) B
Deficient <80% Excess >120%

WB4 3-day

WB1 vs WB4

NUTRIENT

Unit

Intake A RDA/AI
UL

Intake C

Intake vs. Intake vs. Goal (%) Intake Goal (%) D E=(A-C) F=(B-D) Forgivabl e Overcame deficient deficiency Forgivabl e Overcame excessive excess 92 80 195 67 109 61 60 87 120 -1.31 -206 -51.28 -2 -11 1 2 -6 -1.16 0 -0.14 -10 -0.68 -2.17 354 -13 -9 -1147 -4 -411 2 -170 -1788 1 -83 -48 -11 -109 -1 -45 1 12 -51 -105

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

2.7 1861 47.17 202 25 40 18 12 1.1

N/A N/A N/A N/A N/A N/A N/A N/A N/A

1.18 1286 40.72 194 16 44 13 4 0.16

44 69 86 66 64 62 72 36 15

2.49 1492 92 196 27 43 11 10 1.32

Kcals g g
g

MACRONUTRIENTS

g g g
g

EFA: n-6 EFA: n-3

Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A
( R A E)

VITAMINS mg mg mg mg mc g mc g mg mc g
mcg mcg mg mg mg mg mg mg 1.1 1.1 14 1.3 2.4 400 75 15 700 15 1000 18 310 4700 8 1500 N/A N/A 35 100 N/A 1000 2000 100 3000 1000 2500 45 350 N/A 40 2300 1.2 1.56 16 1.42 3.53 865 95 3 492 4 681 17 180 1345 10 1909 110 142 113 109 147 216 127 20 70 28 68 95 58 29 122 127 1.2 1.7 26 2.1 5.7 511 108 12 1639 8 1092 15 350 3133 9 1992 108 156 188 159 238 128 143 80 234 52 109 85 113 67 108 133 2 -14 -75 -50 -91 88 -16 -60 -164 -24 -41 10 -55 -38 14 -6

Vitamin E Calcium Iron

Magnesium

MINERALS

Potassium Zinc Sodium

ENTER NUMBERS ONLY! From WB1 enter DRI Goals, Intake (column A), and Intake vs. Goal (column B)

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4. Super foods
Oatmeal 1. Used once 2. Good: Protein, Cholesterol, Fiber, Calcium, Magnesium, Zinc Excellent: Folate, Vitamin A 3. I added oatmeal to my meal plan because I noticed that I should add more fiber to my breakfast instead of just eating cereal every morning Walnuts 1. Used once 2. Good: Protein, Calcium, Magnesium, Zinc Excellent: N-3 3. I chose walnuts because I like adding a handful of walnuts to my oatmeal during breakfast time and I enjoy snacking on walnuts during the day. I also chose walnuts because they provide a good source of N-3 which I ranked very deficient prior to my diet plan Bananas 1. Used once 2. Good: Cholesterol, Zinc Excellent: Thiamin, Riboflavin, Niacin, B6, Vitamin A, Calcium 3. I added bananas to my meal plan because I know they are rich with potassium and I enjoy eating them for breakfast or even during the day as a snack

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Mixed Vegetables 1. Used once 2. Good: Fiber, B6, Vitamin A, Zinc 3. I chose mixed vegetables because I noticed in my WB1 that I did not consume as much vegetables as I should and they provide a good source Vitamin A and fiber

Yogurt 1. Used once 2. Good: Protein, Vitamin D Excellent: Calcium 3. It provides an excellent source of calcium and it is easily obtainable to eat when I am in a rush for work or school

Apples 1. Used once 2. Good: Cholesterol, Fiber, Vitamin C 3. Apples with peanut butter provides a good source of Vitamin C and since it is my favorite snack I wanted to add it as my super food

Tuna 1. U sed once 2. Good: Protein, Zinc Excellent: Niacin, B6, B12, Vitamin D 3. Tuna provides a good source of B6 and B12 and I added it as my super food because a tuna sandwich is one of my favorite lunch meals and it is easy to make

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Pears 1. Used once 2. Good: Cholesterol, Fiber 3. Pears are one of my favorite fruits and it provides a good source of cholesterol and fiber. It also provides a small amount of water which helped increase my intake of water that I was lacking Almonds 1. Used once 2. Good: Protein, Fiber, Zinc Excellent: N-6, Riboflavin, Magnesium 3. Almonds provide a good source of N-6 and I like to eat them when I am in a rush with school or work. I also chose almonds because I like to eat them with a side of fruit as a snack.

Salmon 1. Used once 2. Good: Protein, Thiamin, B6 Excellent: N-3, B6, B12, Vitamin D 3. Salmon provides a good source of N-3 and I wanted to have it as one of my main meals for dinner

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SUPER FOODS MEAL PLAN USAGE

1 2 3 4 5 6 7 8 9 10

List Super Food Portion Size Breakfast Lunch Dinner Snack 1 Snack 2 Breakfast Lunch Dinner Snack 1 Snack 2 Breakfast Lunch Dinner Snack 1 Snack 2

Oatmeal

Wa lnut s

B a na na

M ixe d V e ge t a ble s

Y o gurt

A pple

T una

P ear

A lm o nds

S a lm o n

1c

1 oz

1 m e dium

1c

6 oz

1 m e dium

3 .5 o z

1 m e dium

1 oz

3 oz

DAY 1
1.0 1.0 1.0 1.0

DAY 2
1.0 1.0 1.0

1.0

DAY 3

1.0 1.0

Total Used

1.0

1.0

1.0

1.0

1.0

1.0

1.0

1.0

1.0

1.0

Use numbers and decimals for each food used to reflect the quantity and the meatime. Each must be used at least once.

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SUPER FOODS NUTRITION PROFILE

1 2 3 4 5 6 7 8 9 10

List Super Food Portion Size

QUANTITY

Oatmeal

Wa lnut s

B a na na

M ixe d V e ge t a ble s

Y o gurt

A pple

T una

P ear

A lm o nds

S a lm o n

1c

1 oz

1 m e dium

1c

6 oz

1 m e dium

3 .5 o z

1 m e dium

1 oz

3 oz

NUTRIENT

Unit L

Good
0 .2 7

Excelle nt
0 .5 4

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

0.02 164.76

0 173.5 4.94 2.39 0.93 0 0.37 6.69 1.73 0.08 0.03 0.21 0.11 0 13.1 0.64 0 1.19 10.52 0.8 47.03 83.55 0.62 0.28

0 105.02 2 24 2 0 0.13 0 0 0.22 0.43 5 0.5 0 0 0 N/A

0.16 67.34 2.55 13.3 5.64 0 0.07 0.13 0.05 0.05 0.07 0.87 0.15 0 32.76 6.92 0

0 100 5 19 0 0 0 0 0 0 0 0 0 0 0 0 2 0 200 0 0 250 0 85

0.16 6.42 0.47 25.13 4.37 0 0.05 0.08 0.02 0.03 0.05 0.17 0.08 0 5.46 8.37 0 5.46 10.92 0.22 9.1 0.07 1.82

0.07 115.03 25.3 0 0 0 0.23 0.01 0 0.03 0.07 13.17 0.35 2.97 3.97 0 4.46 16.86 10.91 1.52 26.78 0.8 85

0.14 96.28 0.63 25.66 5.15 0 0.01 0.05 0 0.02 0.04 0.26 0.05 0 11.62 6.97 0 1.66 14.94 0.28 11.62 0.17 1.66

0 168.68 5.97 6.01 3.09 0 1.14 3.68 0 0.02 0.27 1.01 0.04 0 15.03 0 0 0 75.69 1.09 79.66 0.94 0.85

0.05 154.7 22.95 0 0 0 1.16 0 0.2 0.14 0.05 8.33 0.19 2.3 0 1.84 10.62 0 14.96 1.02 26.86 0.56 98.6

Skip g g
g 4.717 20.2 2.5 0 0 0

MACRONUTRIENTS

5.04 32.65 3.1

Skip Skip g
g 1.2 0.11 2.4 0.22

0 0.44
0.59 0.03

EFA: n-6 EFA: n-3

Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A
( R A E)

VITAMINS mg mg mg mg mc g mc g mg mc g
mcg mg mg mg mg mg mg 0.11 0.11 1.4 0.13 0.24 40 7.5 1.5 70 100 1.8 31 470 0.8 Skip 0.22 0.22 2.8 0.26 0.48 80 15 3 140 200 3.6 62 940 1.6 0.01 0.08 0.29 0.04 0.11 143.91 0 0.28 314.15 133.8 3.86 46.39 158.81 0.94 267.22

225.02 1031.1

MINERALS
Calcium Iron
Magnesium

200 1.8 0 0 1.5 1.18

38.22 1.18 27.3 251.16 0.93 47.32

Potassium Zinc Sodium

194.74 235.02 197.54 201.85 376.55

Enter minimum quantity for good and excellent from tab 1. Color code the appropriate cells "good", "excellent" or "N/A" use grey for all 10 Super Foods

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5.Farm to Table
One super food that was important to incorporate in my diet was walnuts. I usually go to my local Ralphs when I purchase walnuts and they are usually $3.99 for a 12 ounce bag. I like to eat walnuts for breakfast with oatmeal or as a quick snack when I am busy with school or work. Walnuts provide a good source of Omega-3 ALA compared to any other kind of nut. California grows more than 99% of the countrys supply of walnuts and 2/3 of the worlds walnut trade. Central California is the main region where walnuts are typically grown because of its mild climate and deep fertile soils. It takes at least five to seven years for a young walnut tree to grow into an adult tree that is ready for harvesting. The harvest season of walnuts begins in late August until late November. Once the green hulls of the walnuts begin to split, the inshell walnuts are then ready to be removed. A mechanical shaker is then used to drop the walnuts from the trees to the ground, so farmers can gather the walnuts together. Once the green husks are ready to be removed, the nut is then dehydrated to prevent it from deterring and to protect its condition while it is in storage. Walnuts are then transported to plants for packaging and they are separated as inshell or shelled. Once the inshell walnuts are received, they are sized as jumbo, large, medium or baby. Shelled walnuts are mechanically cracked at a shelling department and the shelled layers are later inspected. The kernel of walnuts are inspected and separated into different sizes and they are transported through electronic color graders and shell sorters. After this process, they are hand-sorted by trained sorters to make sure that they are certified to meet the USDA Standards before they are sent out and ready for packaging.

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6. My Plate

Grains: I incorporated whole wheat bread in my diet and I added oatmeal as one of my meals for breakfast to help increase my consumption of grains in my diet. I did not reach the 6 ounces of grain that My Plate recommends but I was able to reach 80% of my goal with the help of consuming 4.8 ounces of whole wheat foods. I thought I would have reached the My Plate goal with the increase of whole wheat bread, pasta and oatmeal that I consumed in my diet. I also thought that since I met the DRI goal for fiber, I would have met the goal that is set on My Plate for grains. I think 6 ounces of grain is too much for the intake they recommend for me and since I only reached 4.8 ounces I think 5 ounces could be a good recommendation for grain.

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Vegetables: I did not even come close to reach the My Plate goal for vegetables in my WB1, so I made sure that I added more vegetables in my WB4. I included mixed vegetables as one of my super foods that consisted of lima beans, green beans, corn and carrots to help increase my consumption of vegetables. I also added sweet potatoes, broccoli and carrots as one of my side dishes to help meet my requirement. My plate sets my goal of vegetables to 2.5 cups and I met that goal with exactly 2.5 cups of vegetables in my diet. The My Plate goal that is set for vegetables is a good standard because I was able to reach my DRI goals for Vitamin A and Vitamin K.

Fruits: In my new diet plan I consumed a variety of fruit each day as a snack in my WB4. My Plate recommends 2 cups of fruit and I only met 85% of my recommendation with the consumption of only 1.7 cups. I closely met my goal with the help of eating apples, pears, and bananas for breakfast and lunch. I think the goal for fruits in My Plate is set at a good standard because it provides a good source of nutrients, vitamins and minerals that help me reach my DRI goals.

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Dairy: I only reached 77% of my recommendation of dairy that is set by My Plate by only consuming 2.3 cups instead of the 3 cups that My Plate suggests I consume. I tried to increase my consumption of dairy from my prior diet by drinking more milk for breakfast and even for dinner. I tried to drink more fat free milk during meals and I even added yogurt as one of my super foods to help increase my consumption of dairy. Even though I did not reach the My Plate goal for dairy, I was able to reach the DRI goal of calcium in my diet. I think the consumption of dairy My Plate suggests could be lowered to at least 2.5 cups since I consumed 2.3 cups of milk during the three days and since I was able to reach my calcium goal.

Protein: 1 closely reached 5.5 ounces of protein that My Plate recommends with the help of consuming 5.2 ounces in my diet. I was able to reach 94% of my goal by consuming salmon, tuna and grilled chicken for lunch and dinner. In my WB1, I only met half of the My Plate goal for protein in my previous diet, so with these changes I really saw a change in my consumption of protein. The goal of protein that is set on My Plate is a sufficient amount because it helped to meet my DRI goal of protein. I almost met my My Plate goal, but I surpassed my DRI goal of 47 grams of protein with 92 grams of protein in my diet.

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Empty Calories: I did not want to consume a lot of empty calories in my diet, so I watched closely by what I ate and tried to consume foods that provided a good source of nutrients. My Plate recommends 267 empty calories and I only consumed 268 of empty calories in my diet. I did not drink any soda and I tried to lower my consumption of sweetened fruit drinks to help lower my empty calories. I used to drink at least one soda a day, so I really focused on drinking lots of water during meals. I also usually consume a lot of desserts such as cookies and ice cream, so I tried to not consume a lot of sweets after dinner time and substituted these desserts with fruit. I think My Plate is a user friendly application that many people can use and understand. I liked how all I had to do was input the food I consumed and they provided all the calculations to show if I met my goals that they recommend from each of the six groups. My Plate is beneficiary to influence people to start eating healthy and it offers useful recommendations of how people can make changes in their diet to reach their required goals. From My Plate, I learned that I should really focus my diet on consuming whole grains and provide half my plate with fruits and vegetables.

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7. Water
It is important to consume lots of water with meals and in between meals. I used to consume at least one soda a day and I always knew soda was bad for me, but I did not realize how much of an impact it really had on my health. I would always rely on soda because I perceived it as a useful source of energy that helped keep me motivated during the day especially on days I had work or school. I now realized that I do not need to rely on soda to keep me motivated during the day and that with a healthy diet that includes a consumption of water on a daily basis I can still remain rejuvenated in my hectic life. It is important to consume more water and less soda because it will benefit my health in the long run. The benefit of water is that it does not contain any added sugars or calories that would deteriorate my health and influence the risk of diabetes. While looking at the calories of soda and water, I learned that the soda I would consume every day had almost 140 calories compared to water that contains just ZERO calories! Since a simple cup of soda contains such a high amount of calories, it is essential to substitute it with water to lower the intake of added sugars that do not provide any health benefit. Water is important to consume on a daily basis because it provides a good source of nutrients that act as a cleansing agent and it helps to carry essential nutrients throughout the body. When I added more water in my diet, I realized that I do not have to rely on soda as much as I used to and my thirst and body even felt more satisfied during the day.

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8. Fiber
Fiber promotes a feeling of fullness which can make us feel full for a long period of time and it can help prevent us from overeating. Since foods high in fiber take a longer time chew, it allows our body more time to understand that we are full. Fiber also induces the feeling of fullness because fiber swells once they absorb the water from our digestive juices; therefore, promoting fullness and lowering our consumption of food. Fiber helps to satisfy our appetite and it prevents us from snacking on food in between meals. It is good for our health because it reduces the risk of cardiovascular disease and it lowers our blood cholesterol. Diets high in fiber help to bind cholesterol in our bile that is excreted from the liver. The liver then uses the blood cholesterol to make the bile and transports it to be stored in the gallbladder. The gallbladder then transports the bile into the intestine where the cholesterol from the bile binds to the fiber and is carried out through our feces. Fiber helps to carry out the cholesterol as bile from our body and it prevents the cholesterol from being reabsorbed and returned into the bloodstream. The benefit of fiber is that it prevents constipation and promotes regularity in our stools. A high fiber diet can help ease the passage of our feces and prevent our stools from feeling painful and straining. By changing my consumption of fiber in my diet, I was able to overcome my deficiency of fiber in my WB4. By consuming more whole grains, fruits and vegetables I was able to reach my DRI goals of fiber. I had a very low intake of fiber before I made my changes in my diet. My DRI goal of fiber was set at 25 grams and my intake of fiber in my WB1 was only 16 grams, but with the changes I made I was able to reach 27

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grams of fiber in my diet. In my WB1, I didnt consume as much whole grains as I should have and I barely consumed any fruits and vegetables. The changes I made in my WB4 was consuming a variety of fruits and mixed vegetables as snacks, and adding oatmeal, whole grain pasta, and bread in my diet. With these changes, I was able to see a significant change in my intake of fiber.

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9.My Wellness Plan

WELLNESS NUTRIENT & ACTIVITY STRATEGIES
CARBOHYDRATE PROTEIN LIPIDS FLUIDS ACTIVITY

Make half of my grains consist of whole grains

Consume equal servings of protein, vegetables and whole grains during every meal

Change from eating fried chicken to broil chicken

Drink lots of water during every meal

Exercise regularly

Limit foods that are high of added sugars

Change from drinking 2% milk to drinking fat free milk

Consume more lean meat and fish

Do not drink soda once a day like I used to

Rest in between each fitness activity

Consume more whole foods

Consume more fish and lean meat

Drink more fat-free milk instead of 2% milk

Consume fresh fruit as a snack

Create an exercise routine

Add a variety of fruits and vegetables in my diet

Change from eating a salad with fried chicken to boneless skinless chicken breast

Reduce my use of butter with meals and use margarine

Drink more tap water than bottled water

Park on the upper level of the parking structure and walk down the stairs

Instead of consuming white bread, consume more whole wheat bread

Don't consume fat-free Read nutrition labels milk just for breakfast and look at the low fat, but incorporate it with non fat and reduced dinner fat that are in foods

Drink lots of water during the day to prevent dehydration

Start walking to work instead of driving

I learned a lot from this project and I learned that my eating habits and my daily activities need a great change. I should really focus on eating foods that provide good source of whole grains, protein, fruits and vegetables. I always thought I was healthy, but in my WB1 I realized that I was very deficient in my intake of the different macronutrients, vitamins and minerals listed in my WB1. I never really focus on what I eat because I am always so busy with work and school. I now realized that I should watch what I eat and really focus on

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creating meals that provide a good source of nutrients. From My Plate, I learned that half of my grains should consist of whole grains. I can increase my intake of whole grains by adding more fiber and by eating more whole wheat bread, pasta or oatmeal in my diet. I also need to replace my consumption of processed foods with whole foods and not just consume food that is easy to obtain. From My Plate, I learned that half of my plate should contain fruits and vegetables and that they are essential to have in my diet because they provide a good source of vitamins and minerals. When I was inputting the food I ate in my WB1, I never consumed a lot of fruit and vegetables in my meals and now I realized that I should really focus my diet on incorporating them in my meal plans. I should start eating more fruit and vegetables as a snack and incorporate them more in my dinner. Before this project, I would consume at least one soda a day and I now realized how much of a big impact it has in my future. I should drink lots of water during and in between meals. Compared to soda, water has a more beneficial impact on my health and I never want to rely on soda during the day as much as I used to. I have not been able to keep up with the activity requirements I set for myself because I am always so busy with work and school; however, I do get exercise from walking around campus and walking around work. On my days off from work or school I do not exercise on a regular basis, so I want to try to exercise even if it is just for 30 minutes or an hour. I want to try to make a fitness plan to help keep me in shape and to help me lose at least 5 to 10 pounds. I plan to make a lot of changes while Im on winter vacation and I want to focus on eating foods with a good source of nutrients and try to exercise regularly. Wellness is a priority in my life now because I always knew it was important to remain healthy, but I never realized how much it had an impact on preventing diabetes and diseases. I want to live a happy and healthy life

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now and it was a real eye opener to realize how my life now has a major impact in my life in the long run.

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Bibliography Nutrition: Concepts and Controversies. MyPlate Update. 12 th Edition. Sizer | Whitney http://www.walnuts.org http://ods.od.nih.gov/Health_Information/Dietary_Reference_Intakes.aspx http://ods.od.nih.gov/factsheets/list-all/ http://www.cdc.gov/healthyweight/healthy_eating/drinks.html http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf

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