Practical

Suggestions for
Wellness










Austin Cipres
NF25
C. Betty Crocker, MPH, RD
Mount San Antonio College
Fall 2013


2
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BRI u0ALS vS. S BAY BIET REC0RB S2
PERFECT PLAN ANALYSIS SS
P0PEYES FAv0RITE NEATBALL RECIPE S4
N0TRITI0N S0NNARYP0PEYES FAv0RITE NEATBALL RECIPE SS
INTAKE vS. u0ALS S6-S7
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Body: 9 Components

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1. The builuing anu iepaiiing of bouy tissue
2. Naiasmus, Kwashioikoi, Piotein C anu Piotein S Beficiency,
Cachexia
S. Kiuney Bisease oi Failuie
4. Fish, Beef, Poik, uieek Yoguit, Eggs
)*"+#,-."*$%/
1. Fuel foi the bouy
2. Type 2 Biabetes
S. Excessive weight gain; obesity
4. Sugai, Ceieal, Rice, Fiuit, bieau
0&+%"
1. To iegulate uigestion
2. Constipation, Bigh Bloou Piessuie, Biabetes
S. Intestinal 0bstiuction
4. Navy Beans, Raspbeiiies, Collaiu uieens, Wheat, Biussels
Spiouts
1&2&./
1. To Stoie eneigy
2. Chionic Inflammatoiy Bealth Issues
S. Netabolic Synuiome
4. vegetable, Palm, Canola, anu 0live 0il
3*$4"*$%.
1. Eneigy, Boimone Piouuction, Cellulai Nembianes, anu oigan
pauuing
2. Impaiiment of nutiients fiom the intestines
S. Beait Bisease, Cancei
4. Buttei, laiu, cheese, whipping cieam
5067 '89
1. Builuing blocks of phospholipius anu glycolipius
2. Pooi biain uevelopment, chionic congestion, slow healing
S. Alzheimei's Bisease, ietaiuation, eye uisease
4. Flaxseeu oil, walnuts, shiimp, pumpkin seeus
5067 '8:
1. Stiuctuial components of cell membianes
2. Bepiession, Caiuiovasculai Bisease, Biabetes
S. Bloou will become too thin
4. Flaxseeu, Salmon, Saiuines, Chia seeus


4


My Nutrition Profile

;&<#=*<#"&%/
Whole Wheat Pasta- 72u.S9 kcal
Apple- 7S7.14 kcal
T- Bone Steak- 821.S7 kcal
Soybeans 496.98 kcal
Kiuney Beans 614.72 kcal
3*$4"*$%. 0*$
T Bone Steak- 24.87 g
Salau Spinach no uiessing maue with cheese anu eggs- 4.21 g
Nilk 2%- S4S g
Soybeans- S.S4g
Sunflowei Seeus- S.21 g
>8:
Soybeans- 1.S4 g
Salmon- .67 g
Kiuney Beans- .49 g
T Bone Steak- .7u g
Wheat Bieau- .1S g
0&+%"
Kiuney Beans- 4S.82 g
Apple- S4.6 g
Pasta Whole Wheat- 1S.7 g
Soybeans- 12.79 g
Bluebeiiies- 7.44g

34?*"
Apple- 16u.S6 g
Apple juice- 6u.1S g
Nilk Non Fat- S2.84 g
0iange }uice- S8.2 g
Banana- 1S.S1 g
3#.&4@
Peanut Buttei Sanuwich- 497.78 mg
Wheat bieau- 26S.22 mg
Tuna- 62u.11 mg
Salau Spinach egg cheese no uiessing- 681.Su mg
Nilk 2%- 16u.2S mg



S



6


Perfect Plan Analysis (PPA)
Systematic Summaiy of Bietaiy Changes

It has been an amazing jouiney of wheie I began aftei looking at my cuiient
nutiitional intake staiting at WB1 anu then piogiessing to WB4. I tiuly uo not
believe that most people aie even awaie of what they aie putting oi not putting in
theii bouies each uay, anu what a huge impact a uiet change can make in oveiall
wellness. Quite honestly, I uo uesiie to be healthy, anu I have not minueu at all
incoipoiating new healthiei foous into my uiet. Bowevei, taking out some of the
things that I enjoy eating such as nachos anu taquitos have been a bit (veiy) uifficult.
I have leaineu thiough this piocess that in oiuei to apply this Peifect Plan of
nutiition to my life I woulu have to leain to pay attention to the nutiients of foou,
examine anu apply the B.A.S.B iecommenuations, anu most of all, plan aheau.
As I am an athlete, I am completely awaie of how eating piopeily can help me
to function anu peifoim at a highei level in my spoit. I always tiy to make goou foou
choices, but in the past I maue foou choices baseu on things I woulu heai, anu ciave


7
not necessaiily on factual infoimation anu statistics. I believe that many people in
oui society touay base theii foou choices in the exact same way. What I have leaineu
as I have gone thiough WB1 to WB4 is that my nutiients weie uefinitely lacking, anu
I was not choosing healthy foous anu nutiients that empoweieu my bouy
completely. It ieally comes uown to this; theie aie plenty of foou choices available
that incoipoiate whole foous while still meeting my love foi sweets anu Nexican
foou (which aie my favoiites). Theie weie a few ueficiencies that weie simply
oveicome with a little bit of ieseaich. To begin I maue simple changes such as
biown iice insteau of white iice, whole giain toitillas insteau of white floui, anu
incoipoiating fiuits anu vegetables into each meal. These few changes alone along
with using giounu tuikey bieast meat insteau of giounu beef weie huge anu
beneficial changes to me.
0ne of the things that was extiemely beneficial to me was ieseaiching the
B.A.S.B uiet. I founu that this way of eating was veiy similai to what I have been
implementing alieauy. This uiet is filleu with many fiuits, vegetables, whole giains,
fish, lean meat anu nuts. Also, eating piopei piopoitions while making suie all
necessaiy nutiients weie being met. This has been totally uoable foi me except that
I ieally stiuggle with not being able to eat all the uaiiy anu sweets that I woulu like.
Bowevei, I ieally have come to love almonu milk, which in my opinion is bettei than
ieal milk. I am finuing moie anu moie almonu piouuct, which I love. The B.A.S.B.
way of eating has become a veiy goou anu balanceu way of incoipoiating whole
foous, anu a high nutiient uensity into my uiet. As I ieseaicheu the B.A.SB. way of
eating, I founu that theii iecommenuation foi salt intake is 2Suu milligiams. I am


8
embaiiasseu to say that my salt intake fai exceeueu that by a whopping 2uuu
milligiams a uay. Removing salteu toitilla chips anu lots of cheese cut that uown
veiy quickly. Along with iemoving my high salt intake, I also founu that the B.A.S.B
uiet iecommenus appiopiiate levels of magnesium, calcium, anu potassium. I
incieaseu my magnesium levels by auuing moie spinach, oatmeal, anu bananas to
my uiet. I keep my calcium levels up by eating plenty of uieek yoguit anu almonu
milk, anu low-fat cheese. Finally I get my much-neeueu potassium thiough my
favoiite bioccoli salau, bananas, anu cabbage salau. The B.A.S.B. plan is highly
suggesteu by the National Beait, Bloou, anu Lung Institute as an excellent
nutiitional plan, anu was authoieu by Naila Bellei, NS, RB. The aim of the B.A.S.B
uiet was to cieate an easy to unueistanu anu implement a healthy life style. The
BASB Biet has been iankeu as the "best Ameiican uiet by 0S News & Woilu Repoit
in 2u11, 2u12, anu now in 2u1S".
"Piepaiation is the key to success!" This is a veiy tiue statement. I live in an
apaitment with thiee othei guys, anu high nutiitional stanuaius aie not flowing
within the walls of my householu. Bowevei I have founu that if I change my
behaviois anu just uo a bit of piepaiation aheau of time, it makes a huge uiffeience
in the success of maintaining high stanuaius of nutiition. I say this because it is
absolutely tiue. If I uo not have something healthy piepaieu, at that point when I
feel like I am staiving aftei class oi piactice, it woulu just be too easy to uiive to anu
thiough In anu 0ut anu pick up two Bouble Boubles with cheese fiies. So, that being
saiu, I make thiee uays' woith of steel cut oats aheau of time. I keep plenty of apples,
bananas, anu fiesh bluebeiiies available to eat along with my oatmeal. I cook up two


9
pounus of chicken bieasts so that they aie ieauy to eat. I always have tuna on hanu
along with vegetables that aie clean anu cut up. In my cai I keep lots of watei on
hanu along with unsalteu nuts.
1














1
See Appenuix foi WB1 anu WB4


1u
Super Foods

A*$%"
0seu 6 times
Excellent
o Calcium
o Nagnesium
Notivation: Watei makes up 7S% of the bouy, anu it is unable to ietain it. It is
impoitant to constantly ieplenish with watei.
B4'*
0seu S times
Excellent
o Piotein
o N-6
o Riboflavin
o Niacin
o B6
o B12
o vitamin B
o Iion
o Nagnesium
o Zinc
uoou
o N-S
o Thiamin
o Potassium
Notivation: Bigh quality piotein almost no fat, goou foi bouy giowth anu
lean maintenance of muscle tissue.
A,%*$ !*/$*
0seu 2 times
Excellent
o Piotein
o CB0
o Thiamin
o Niacin
o B6
o Folate
o Iion
o Nagnesium
o Zinc
uoou
o Fibei
o Calcium


11
o Potassium
Notivation- By eating wheat past you aie filling a goou souice of fibei, anu it
contains essential vitamins, mineials, anu complex CB0.
622<%/
0seu 9 times
Excellent
o Watei
o CB0
o Riboflavin
o B6
o vitamin C
o Potassium
uoou
o Fibei
o Thiamin
o Iion
o Nagnesium
Notivation: Apples aie high in antioxiuants anu will impiove oveiall immune
system.
)*""#$/
0seu S times
Excellent
o Thiamin
o Niacin
o B6
o vitamin C
o vitamin A
o Potassium
uoou
o Fibei
o Riboflavin
o Folate
o Calcium
o Iion
o Nagnesium
Notivation- They contiibute to the bouies oveiall health impioving skin,
eyes, teeth, anu a functional uigestive system.
C<4%+%""&%/
0seu 2 times
Excellent
o vitamin C
uoou
o Fibei
o CB0


12
o N-S
o Thiamin
o Riboflavin
o Niacin
o Iion
Notivation- they help stiengthen youi bouy against aging anu uisease, while
also helping in the buining of fat cells.
C*'*'*/
0seu 2 times
Excellent
o B6
o vitamin C
uoou
o CB0
o Fibei
o Riboflavin
o Niacin
o Nagnesium
o Potassium
Notivation- Bananas aie instant souice of eneigy, especially populai among
athletes because of theie high souices of potassium.
5??/
0seu 2 times
Excellent
o Piotein
o Riboflavin
o B6
o B12
o Folate
o vitamin B
o vitamin A
o Iion
o Zinc
uoou
o N-6
o Calcium
Notivation- Eggs aie a gieat souice of piotein that keep youi hugei
sustaineu, anu also help in biain uevelopment.
32&'*=,
0seu 1 time
Excellent
o Folate
o Iion
o Nagnesium
o Zinc


1S
uoou
o vitamin C
o Iion
Notivation- Spinach is packeu with countless essential vitamins anu
nutiients aiuing in youi oveiall well-being anu healthy uiet.
34'D<#E%" 3%%./
0seu 1 time
Excellent
o Piotein
o N-6
o Thiamin
o Riboflavin
o Niacin
o B6
o Folate
o Iion
o Nagnesium
o Zinc
uoou
o Fibei
o Calcium
Notivation- They help pievent heait uisease anu cancei.


















14
WB5







1S





16



Farm To Table WB6
(The Popeye Supei Foou)
"At a ceitain point in most people's lives a magical tiansfoimation occuis.
That blinu unieasoning hatieu of spinach - you've nevei tasteu it, but you just know
you loathe it is tiansfoimeu like a pumpkin at miunight into a vision of joy anu
beauty" (Foou anu Tiavel Nagazine). Spinach is uefinitely one of those foous that
people eithei love oi hate. Bowevei, most people who say they hate spinach have
nevei ieally tiieu it. Spinach is not only a supei foou, but also iateu one of the
healthiest foous available to eat that is buisting with cancei fighting phytonutiients
plus many othei vitamins fiom A to Z. This is a wonueiful vegetable that is best
giows an flouiishes in cool weathei anu is pait of the uoose Foot family. Spinach
may appeai to be a simple uaik gieen leaf but like its nutiients, it is veiy complex,
anu piactically poweis itself fiom its jouiney fiom the faim to the gioceiy stoie. The


17
complexity of giowing, maiketing, anu oveicoming the obstacles involveu in
piouucing this small but mighty gieen is an oiganizeu anu complex piocess.
The 0niteu States is the seconu laigest giowei of spinach (S% of woilu
output), subsequent only to China (8S% woilu output) who is iateu the numbei one
giowei in the woilu. The wonueiful state of Califoinia is the laigest piouucei of
spinach in the 0niteu States, anu the seconu laigest piouucing state is Aiizona. The
main giowing aieas in Califoinia aie the southein ueseit valleys, the southein coast,
the cential coast, anu the San }oaquin valley. The spinach that is giown in Califoinia
accounts foi thiee quaiteis of national piouuction. The ieason that spinach giows
so well in Califoinia is uue to the milu climate anu the sanuy soil that is so pievalent
in many aieas. Spinach giows best in coolei tempeiatuies, anu can even suivive in
veiy colu tempeiatuies as low as -6 uegiees. Bowevei, spinach uoes not enuuie the
heat veiy well. 0nce spinach is haivesteu, it is eithei put in bunches, fiozen fiesh, oi
washeu anu baggeu foi customei convenience. The washeu anu baggeu option of
spinach is the most populai in touay's maiket.
Accoiuing to statistics founu in Agiicultuial Naiketing Bata, 97,uuu tons of
spinach pei yeai is solu on the open maiket. The piice to piocess spinach, which
incluues haivesting anu cleaning, costs $1S8.uu pei ton. As fai as the piices on the
shelf in the gioceiy stoie, canneu spinach tenus to be the lowest piiceu option
costing manufactuieis $68.uu pei ton, anu fiozen spinach cost $1S2.uu pei ton. In
2u12, the Califoinia spinach ciop was valueu at moie than $12.S million. The key
uestination wheie spinach is expoiteu to fiom 0niteu States is Canaua. Expoit
values fiom the 0niteu States aie a whopping $82.9 million pei yeai.


18
Faiming in geneial is a veiy competitive anu uifficult business. Theie aie so
many vaiiables involveu with giowing spinach such as making suie the soil is
piepaieu piopeily, pests, anu the giowing cost of watei, insecticiues, anu fielu laboi.
Bowevei, one of the most iecent obstacles that spinach faimeis aie facing is the
issue of E. Coli. The most iecent E. Coli scaie involving spinach occuiieu in Febiuaiy
2u1S. Bunuieus of people became ill fiom tainteu iaw spinach anu sauly, thiee
people uieu. As spinach gioweis make eveiy attempt to take piecautions to sell only
the highest quality anu safe spinach piouucts, theie aie ceitain issues that seem
iesponsible foi these occuiiences of E. Coli. 0ne issue that is being lookeu at is what
the fielu was useu foi piioi to planting spinach ciops. Foi example, if any living
animals hau been giazing on this aiea oi even if the fielu is even close to a cattle oi
poultiy fielu, any oveispill coulu pollute the soil anu iuin it foi planting. Also, many
of the woikeis who pick spinach uuiing haivest time anu aie left with no iestioom
facilities have been known to ielieve themselves on oi aiounu the ciops, leaving
coiiupt bacteiia anu using contaminateu hanus, continuing to pick the spinach.
Faimeis have now begun supplying poitable toilets anu hanu washing facilities to
ensuie that E. Coli outbieaks will nevei happen again.
Spinach is a supeib vegetable that is supei healthy anu uelicious whethei
cookeu oi iaw. As consumeis, we ieally uo not iealize the complex piocess of taking
this piouuct fiom a seeuling to a ieauy to buy piouuct. Asiue fiom that, this
seemingly simple piouuct is big business foi many faimeis that ship theii piouuct
all ovei the woilu. Lastly, next time a big spinach salau oi a spinach omelet is


19
piepaieu befoie us, we neeu to keep in minu the enuless woik anu time that
faimeis put into that little leaf of goouness to biing it fiom the faim, to oui table.
2


















2
See Appenuix WB7 (a) foi iecipe


2u


My Plate
WB4

;EFGHI ;JFK 4ALAM
;EFGHI 2NOPFK 4LB JQL RSL
TRUROFVKRI ;JFK :BL4M
TRUROFVKRI 2NOPFK 6L' NPW RSL
0EPGOI ;JFK >9:L>M
0EPGOI 2NOPFK 4L' NPW RSL
#FGEX ;JFK 4>LBM
#FGEX 2NOPFK 6L< NPW RSL
*EJORGH 0JJYI ;JFK >96L6M
*EJORGH 0JJYI 2NOPFK 6<L> JQL RSL



21



The uiffeience between the " BRI goals" vs. "Ny plate Analysis" is that my
plate is veiy simple, anu easy to use. It will piactically tell you eveiything
about youi uiet, anu anyone can use it. BRI goals is also veiy goou tool to use,
but it is a gieat ueal of infoimation anu numbeis, anu is uifficult to use foi
most people, anu haiuei to figuie out what the nutiitional value is, unlike my
plate that is much moie usei fiienuly.

Ny plate is an extiemely useful tool, which many will finu is an extiemely
simple usei-fiienuly nutiitional tool. It is ieally quite simple, anu theie is not
much auuitional thought that neeus to be auueu to it. It will cleaily show
what is lagging in youi uiet, as well as what is excessive in youi uiet.



22


Water

The Power of Water
Kevin R. Stone, a renowned orthopedic surgeon who specializes in sports
medicine believes in the super power of water as he said, Drinking water is like washing
out your insides. The water will cleanse the system, fill you up, decrease your caloric
load and improve the function of all your tissues. As over 70% of an adults body, and
80% of an infants body is made up of water, it is realistic to say that water and the
amount that is consumed by living beings on planet earth is of the utmost importance.
Similarly, 70-75 percent of the earth is covered in water, but most usable fresh water is
found in underground water sources, rivers, and lakes. Humans can live three weeks
without food but only three days without water, so it is accurate to say that appropriate


2S
water ingestion is imperative for good health and life in general. Water is a universal
necessity that plays a significant role in overall wellness and weight control, disease
prevention, and is the healthiest alternative to all other beverage choices.
Weight control coincides with over all wellness. It is very difficult to be
overweight and healthy at the same time. Weight control comes down to caloric intake
and as water has no calories, sugar, or carbohydrates it is an impeccable beverage to keep
calories under control. Not only that, but water also curbs thirst much better than high
calorie beverages and naturally fills ones stomach which also helps suppress the appetite.
Another very interesting fact about water consumption and wellness, is that if the body is
dehydrated even 1% of ones body weight, it will cause tiredness and weak and tired
muscles. Ongoing dehydration will cause dizziness and awful headaches. According to
healthguidance.org, the main cause of chronic headaches is dehydration. Drinking plenty
of water cleanses your bloodstream and body, and flushes out bad toxins. Water is a
natural lubricant and helps drive out waste. Water also benefits skin and teeth. Water is
also beneficial to skin and has been known to improve and help heal acne. Of course,
water alone will not cure acne, but it does add moisture to the skin and keeps it healthier
and younger looking. Water keeps teeth clean and strong, and water that contains fluoride
is an extra benefit for those pearly whites.
There are many things that must work together in unity in order for a body to
function properly. Statistics from healthguidance.org, tell us that individuals who drink
five to seven glasses of water per day are more likely to avoid heart associated issues.
This water regime also causes these people to have more energy which intern causes
them to be more active. There are many beverages out on the market today. One of the


24
most popular beverages that people buy in order to increase their energy level is energy
drinks. There are over 2.5 billion cans of energy drinks sold around the world each year.
Energy drinks have even replaced coffee in many homes. The funny thing about the
popularity of energy drinks is that if an individual becomes dehydrated, they will become
more tired. Drinking more water will increase energy and get rid of the desire for
beverages such as energy drinks or caffeinated beverages.
Water truly is a universal necessity that plays a significant role in overall
wellness. Without water, any living creature will perish. Water keeps every part of ones
body hydrated, healthy and functioning properly. Water is also a significant piece in
losing and maintaining a healthy weight. Water also help keep ones appetite at bay. One
of the biggest concerns in this day and age are the many prevalent diseases that are
affecting so many people. Much of these illnesses stem from poor food and beverage
choices. Water is a key preventative of keeping the body healthy and disease free.











2S

Fiber

When most people think about fiber, images of prunes and All Bran cereal come
to mind. However the truth of the fiber matter is that it can mean the difference
between good health and poor health. Also, fiber is not a great or difficult piece to add to
ones life style, but like an ant that is many times overlooked, fiber is small but mighty
capabilities. The benefits of fiber are mighty including disease prevention, weight
management, and are found in countless selections that make adding fiber to ones diet an
effortlessness job.
Very similar to the benefits of water is the benefits of fiber. There are two kinds of fiber,
insoluble fiber which is from the hard assembly part of the plant such as the skin on fruit
and vegetables and popcorn kernels sweeps through the digestive system making stool
soft, and soluble fiber comes from the inside of fruits and vegetables and creates a gel in
the intestines and has the greatest affect in circulating bile and helps break down fats.


26
These fibers help regulate blood-sugar levels, reduces the risk of heart disease, stroke,
diabetes, cancer, stomach disorders, just to name a few. Fiber plays a enormous part in
keeping the human bodys filtration and elimination system working properly. Fiber even
feeds positive bacteria and eliminates bad bacteria. Basically speaking, a clean and toxin
free system is a healthy system, and if one keeps their gastrointestinal system healthy, it
will mean good health for the entire body from top to bottom.
Counting calories and drinking plenty of water is important for weight loss. But if more
people counted their fiber intake making sure that they eat between 20 and 40 grams per
day of healthy whole fiber filled food such as beans, vegetables and fruit not only would
they feel better right away. This is simply due to the cleaning out of the system, but they
would also begin to lose weight. Christine Gerbstadt, MD, RDRN of the American
Dietetic Association suggests that fiber needs to be spread out in small meals and snacks
throughout the day. She said If you have all your fiber in one serving, it only acts on the
food you eat then, not on the food you eat hours later. One of the best and richest forms
of soluble fiber that she suggests is beans. There are a few ways other than the cleaning
out process that make fiber a great tool for weight control. Eating healthy high fiber
foods keep the stomach fuller long, and it helps promote a more balanced blood sugar
level. While people all around the world are trying to find the magic solution for good
health and a slim waistline, the good, simple, and healthy foods they need are available
complements of nature.
Eating a healthy rich in fiber diet may seem complicated, but it is really very
simple and affordable. In season fruit is very affordable and more effective to keep the
stomach full than a glass of juice that is more costly. In a 2009 study in the journal


27
Appetite an apple and apple juice were compared to see which one had the most effective
fullness factor. People who ate an apple right before lunch, consumed 15% fewer
calories than those who drank apple juice. Because the apple provided more fiber, it was
more filling. High fiber and healthy breakfasts are as easy as a bowl of steel cut oat with
blueberries or cut up apples on top. Fresh vegetable with hummus makes a super snack or
a handful of nuts are brimming with nutrients and fiber. Lean protein or fish along with
vegetables and beans are a great start to healthy meals and a healthy clean body.
This two-syllable word of fiber is often heard of, but many times overlooked.
Fiber is natures cure for diseases, illnesses, and obesity. If people will make fiber a
part of their daily regime, they will not only experience better health and a cleaner body,
but also a slimmer waistline. The steps are simple, eat plenty of beans, vegetables, grains,
and fruits along with lean proteins, and immediately fantastic results will happen before
your very eyes. It is the opinion of this writer that fresh fruit is a better option as part of a
meal plan than juice. Water is a better option to help the already amazing fiber to cleanse
and sweep through the body.








28



My Wellness Life


My risk score:
Age: 20
Gender: male
Total Cholesterol: 190 mg/dL
HDL Cholesterol: 60 mg/dL
Smoker: No
Systolic Blood Pressure: 120 mm/Hg
On medication for HBP: No
Risk Score* Less than 1%
Means less than 1 of 100 people with this level of risk will
have a heart attack in the next 10 years.

Your risk score was calculated using an equation.
Other NCEP products, such as printed ATP III
materials, use a point system to determine a risk
score that is close to the equation score.






29



I have founu thiough my piofile infoimation that my way of eating has
uefinitely been lacking. I neeu to ieuuce my fat anu sugai intake, anu inciease my
fibei, fiuits, anu vegetables. As I was iaiseu in a family that was faiily health
conscience, foi the most pait, I uo have so goou habits that I have applieu to my life.
Bealth is ieally the most impoitant thing anu it begins with the habits acquiieu as a
chilu, awaieness of family histoiy, anu cieating a healthy plan foi youi life.
Without health, life uefinitely can lose its lustei. I was a chunky chilu who
loveu uouble cheesebuigeis anu malts. I knew that I hau to make some big changes,
oi I woulu become an obese auult. I came to a ciossioaus at the enu of my 8
th
giaue
yeai, that was leu by jabs anu insults fiom my fellow stuuents about my weight.
That summei I changeu my eating habits anu exeiciseu eveiy uay. That on top of
tiavel baseball tiimmeu all of my chubbiness iight off.
A few yeais ago we founu out that my gianumothei hau uiabetes. Because
she ignoieu the symptoms anu alloweu a cut on hei fingei to not heal, she lost that
fingei. She has not been the same since, anu has tiouble walking with constantly
numb anu tingly legs with non-ieveisible neive uamage. 0ne of my gieat


Su
gianufatheis uieu of a heait attack, anu my othei one uieu of uiabetes. Because I am
awaie of this, I know that I may be susceptible to the same issues. I believe it is veiy
impoitant to use the pieventative meuicine of goou nutiition to pievent these kinu
of meuical issues.
I am veiy exciteu about the healthy plan that I have implementeu into my life.
I have begun to eat moie fiuits, vegetables, anu whole giains. Along with that, I have
substantially cut uown on my uaiiy, anu founu ieplacements that aie high in
calcium. I uiink plenty of watei, anu exeicise is a pait of my eveiyuay life. These
new changes aie veiy impoitant to me. I fully intenu to caiiy these positive
behavioi changes on foi the iest of my life.
Bealth is ieally the most impoitant thing. Without it, enuless uays aie spent
tiying to finu cuies foi ailments. Ny jouiney to being healthiei began as a teenagei,
but has iisen to anothei level thiough the infoimation that I have leaineu in this
nutiition class. I hau to let my bau habits go anu ieally embiace the things that will
make me a healthiei peison. I will choose not to be ignoiant anu ignoie the signs
anu symptoms that my bouy makes. I will use this new anu healthy plan foi youi
life, anu live it to the fullest.








S1
APPENDIX




























S2
WB1





SS
WB4



S4
WB7 (a)

!"#$%$&' )*+",-.$ /$*.0*11'
2 #"345 6,"345 .3,7$% 0,$*'. 2 #*87*6$ 9,":$4 8;"##$5 '#-4*8;
<=;*>$5? 2 83# $66 0$*.$,' @AB 83# C.*1-*4 D,$*5 E,3F0' 2 .'#G HI.,*
J-,6-4 K1-+$ K-1 2AL .'#G M*1. 2AL .'#G !$##$, 2AL .'#G C.*1-*4
'$*'"4-46 2AL 83# #*,F$'*4 8;$$'$ !*F '#,*% !,$;$*. "+$4 ." BNN
5$6,$$'G
MO3$$:$ *11 >*.$, "3. "9 '#-4*8; *45 #1*8$ -4 * F$5-3F '-:$ 0">1G P55
.3,7$%Q $660$*.$,'Q 0,$*58,3F0'Q "1-+$ "-1Q '*1.Q #$##$,Q C.*1-*4
'$*'"4-46Q *45 !*,F$'*4 8;$$'$G /-I *11 -46,$5-$4.' ."6$.;$, 34.-1
>$11 F-I$5Q 03. 5" 4". "+$, F-IG =*7$ * .$*'#""4 "9 F$*. F-I.3,$ *45
9",F -4." * 0*11G !1*8$ "4 * 8""7-$' ';$$. #,$#*,$5 >-.; !*F '#,*%G
P9.$, *11 F$*.0*11' *,$ 9",F$5Q #1*8$ -4 "+$4 *45 8""7 9", BR F-43.$'
34.-1 6"15$4 0,">4G =;$'$ F$*.0*11' 8*4 0$ $*.$4 *' *4 *##$.-:$, 03.
*,$ *1'" 6,$*. >-.; '#*6;$..- *45 '*38$G






SS
!"#$%#%&' )"**+$,- .&/0,01) 2+3&$%#0 40+#5+66)

Theie aie 9: NFKJEGRI in 1 seiving of Tuikey anu Spinach Neatballs.

Caloiie bieak-uown: ::M ZFO, 17% caibs, S9% piotein.
+POEGOGJH 0FNOI
Seiving Size 1 seiving

Amount Pei Seiving
Caloiies fiom Fat 14
(FKJEGRI S4

% Baily values*
-JOFK 0FO 1.61g >%
Satuiateu Fat u.Sg >%
Polyunsatuiateu Fat u.S41g
Nonounsatuiateu Fat u.S78g
([JKRIOREJK 17mg <%
.JYGP\ 62mg 9%
*JOFIIGP\ 4Smg
-JOFK (FEVJ[XYEFOR 1.42g 7%
Bietaiy Fibei u.1g 7%
Sugais u.S6g
*EJORGH S.2g

vitamin A 2%

vitamin C 1%
Calcium 2%

Iion 2%
*
Peicent Baily values aie baseu on a 2uuu caloiie uiet. Youi uaily values may be highei oi lowei uepenuing on youi caloiie neeus.

Nutiition values aie baseu on 0SBA Nutiient Batabase SR18
2%
of RBI*
(S4 caloiies)

Caloiie Bieakuown:

Caibohyuiate (17%)

Fat (44%)

Piotein (S9%)



S6
WB7 (b)



S7








S8
Bibliography

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