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7/30/2019 My Nutrition Changing Experience & the Life Of
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Joe BolanosNutrition 210 11:10amProf. Betty CrockerFall 2012
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Wellness Book
Before Nutrition
Not enough attention towhat I ate.
Didn’t make enough timeto eat.
My convenience
I would eat a lot redmeat
Not sufficient intake
DRI GOALS vs. 3-DAY DIET RECORD
NUTRIENT UNIT
DRI GOALS WB1 3-day Analysis
RDA/AI UL Intake
Intake vs. Goal(%)
Deficient <80%
Excess >120%
Water L 3.7 0 2.5 68
Kcals Kcals 3219 0 2112.7 66
MACRONUTRIENTS
PROTEIN g 63.5 0 93.48 147
CHO g 520 0 261.41 50
Fiber g 38 0 20.54 54
LIPIDS g 124 0 83.49 67
Saturated g 32 0 22.24 69
EFA: n-6 g 17 0 7.6 45
EFA: n-3 g 1.6 0 0.71 44
VITAMINS
Thiamin mg 1.2 0 0.92 77
Riboflavin mg 1.3 0 0.87 67
Niacin mg 16 35 15.64 98
B6 mg 1.3 100 0.79 61
B12 mcg 2.4 0 1.47 61
Folate mcg 400 1000 484.94 121
Vitamin C mg 90 2000 137.47 153
Vitamin D mcg 15 50 0.32 2
Vitamin A (RAE) mcg 900 3000 394.04 44
Vitamin E mcg 15 1000 7.5 50
MINERALS
Calcium mg 1000 2500 435.82 44
Iron mg 8 45 14.85 186
Magnesium mg 400 350 195.41 49
Potassium mg 4700 0 1854.79 39
Zinc mg 11 40 5.53 50
Sodium mg 1500 2300 3724.48 248
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Wellness Book
After Nutrition
Watch my diet
Make time to eat
Make sure I get thecorrect amount of calories
I try to eat more fruitsand vegetables
I eat more chicken andfish now
PERFECT PLAN ANALYSIS
NUTRIENT Unit
DRI GOALS WB1 3-day Analysis WB4 3-day WB1 vs WB4
RDA/AI UL
IntakeIntake vs.Goal (%) Intake
Intake vs.Goal (%) Intake
Intake vs.Goal (%)
A B C D E=(A-C) F=(B-D)
Deficient<80%
Forgivabledeficient
Overcamedeficiency
Excess>120%
Forgivableexcessive
Overcameexcess
Water L 3.7 0 2.5 68 3.6 100 -1.1 -32
Kcals Kcals 3219 0 2112.7 66 3308.04 103 -1195.34 -37
MACRONUTRIENTS
PROTEIN g 63.5 0 93.48 147 140.56 221 -47.08 -74
CHO g 520 0 261.41 50 392.21 75 -130.8 -25
Fiber g 38 0 20.54 54 40.41 106 -19.87 -52
LIPIDS g 124 0 83.49 67 138.74 111 -55.25 -44
Saturated g 32 0 22.24 69 41.47 130 -19.23 -61
EFA: n-6 g 17 0 7.6 45 16.08 95 -8.48 -50
EFA: n-3 g 1.6 0 0.71 44 0.78 49 -0.07 -5
VITAMINS
Thiamin mg 1.2 0 0.92 77 1.7 142 -0.78 -65
Riboflavin mg 1.3 0 0.87 67 2.13 164 -1.26 -97
Niacin mg 16 35 15.64 98 24.69 154 -9.05 -56
B6 mg 1.3 100 0.79 61 1.89 145 -1.1 -84
B12 mcg 2.4 0 1.47 61 3.99 166 -2.52 -105
Folate mcg 400 1000 484.94 121 471.23 118 13.71 3
Vitamin C mg 90 2000 137.47 153 73.57 82 63.9 71
Vitamin D mcg 15 50 0.32 2 9.57 64 -9.25 -62
Vitamin A (RAE) mcg 900 3000 394.04 44 354.73 39 39.31 5
Vitamin E mcg 15 10 00 7.5 50 9.83 63 -2.33 -13
MINERALS
Calcium mg 1000 2500 435.82 44 1382.37 138 -946.55 -94
Iron mg 8 45 14.85 186 17.59 220 -2.74 -34
Magnesium mg 400 350 195.41 49 417.31 104 -221.9 -55
Potassium mg 4700 0 1854.79 39 3590.45 76 -1735.66 -37
Zinc mg 11 40 5.53 50 9.81 89 -4.28 -39
Sodium mg 1500 2300 3724.48 248 5246 350 -1521.52 -102
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Honeycrisp Apple
History
Was founded in 1960
First seeding was in 1962 Is a cross of a Macoun
Apple & a HoneygoldApple
Harvest: Ranges
between September & October
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NutritionalFacts
Vitamins
Vitamin A: 7 retinol units / 74 IU Back to Top
Vitamin C: 8 mg.
Vitamin B-1: 0.02 mg.
Niacin: 0.1 mg.
Vitamin B-2: 0.02 mg.
Vitamin B-6: 0.07 mg.
Vitamin E (as alpha-tocopherol): 0.81 mg.
Vitamin K: 3 mcg/100g
Folate: 4 mcg.
Minerals
Sodium: 1 mg.
Calcium: 10 mg.
Magnesium: 6 mg.
Zinc: 0.05 mg.
Manganese: 0.062 mg.
Potassium: 159 mg.
Phosphorus: 10 mg.
Iron: 0.25 mg.
Copper: 0.057 mg
Serving Size: 1 Medium Applewith Skin
• Calories in an apple: 81
• Water Content: 118 grams
• Fat: <0.5 grams (Consideredfat free)
• Carbohydrates: 21.1 grams
• Sugars: 18.4 grams
• Protein: 0.3 grams
• Fiber: 2.8 grams
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Recipe
First Pot
1/2 cup Steamed White Jasmine Rice
1/5 cup of Oat Meal
1/5 cup of Skim Milk
3 Drops of Vanilla Extract
In separate pot
1 cup of Water
2 Cored Apples
3 tbsp. of Honey
2 Cinnamon Stick
1 tbsp. of Brown Sugar
SauteeCombine
EAT!
Ingredients
White rice
Oat meal
Skim Milk
Vanilla Extract
Honeycrisp Apples
Honey
Cinnamon Sticks
Brown Sugar
Water
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Honeycrisp Growers
Grown on a tree
Difficult to Grow
Double the cell structure
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Bibliography
http://www.pepinheights.com http://www.honeycrisp.org/index.htm
http://www.extension.umn.edu/distribution/horticulture/components/5877_01.html
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