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7/30/2019 Ballesteros, M_WBFinal - Copy.pdf
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Table of ContentsExcess & Deficiencies ................................................................... Pa
DRI: Quality Levels .................................................................. Page
3-Day Plan ................................................................................... Pag
Forgivables .................................................................................... Pa
Modifications ................................................................................ Pag
Perfect Plan Analysis .................................................................... Pag
Discussion ...................................................................................... Pa
Super Foods: Charts ...................................................................... Pag
Super Food: Nutrient and Usage ................................................ Page
My Plate ..................................................................................... Page
Conclusion ...................................................................................... Pa
Bibliography ................................................................................. Pag
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DRI QUANTIFIED
NUTRIENT Unit
DRIGOALS GOOD SOURCE
EXCELLENTSOURCE
RDA/AI10-19%
(COLUMN=10%)20%
(COLUMN=20%)A B=A*.1 C=A*.2
Water L 2.7 0.27 0.54Kcals Kcal 1998 199.8 399.6
MACRONUTRIENTSPROTEIN g 58.06 5.806 11.612CHO g 213 21.3 42.6Fiber g 25 2.5 5
LIPIDS g 42 SKIPSaturated g 19 SKIPEFA: n-6 g 12 1.2 2.4EFA: n-3 g 1.1 0.11 0.22
VITAMINSThiamin mg 1.1 0.11 0.22Riboflavin mg 1.1 0.11 0.22Niacin mg 14 1.4 2.8B6 mg 1.3 0.13 0.26B12 mcg 2.4 0.24 0.48Folate mcg 400 40 80Vitamin C mg 75 7.5 15Vitamin D mcg 15 1.5 3Vitamin A(RAE) mcg 700 70 140
Vitamin E mcg 15 1.5 3
MINERALSCalcium 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 1.6Sodium mg 1500 SKIP
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PERFECT PLAN ANALYSIS
NUTRIENT Unit
DRI GOALSWB1 3-day
Analysis WB4 3-day WB1 vs WB4
RDA/AI UL
Intake
Intakevs. Goal
(%) IntakeIntake vs.Goal (%) Intake
Intakevs. Goal
(%)
A B C DE=(A-
C) F=(B-D)
Deficient120%
Forgivableexcessive
Overcameexcess
Water L 2.7 NE 1.16 43 2.45 91 -1.29 -48Kcals Kcals 2037 NE 1549.72 76 1959.88 98 -410.16 -22
MACRONUTRIENTSPROTEIN g 46 NE 58.34 97 76.8 132 -18.46 -35CHO g 130 NE 17.84 80 44.46 100 -26.62 -20Fiber g 25 NE 17.84 71 44.46 178 -26.62 -107LIPIDS g 44 NE 52.56 87 57.85 79 -5.29 8Saturated g 20 NE 11.4 57 12.17 64 -0.77 -7EFA: n-6 g 12 12 11.57 96 18.04 150 -6.47 -54EFA: n-3 g 1.1 1.1 1.15 105 1.03 94 0.12 11
VITAMINSThiamin mg 1.1 NE 1.08 98 1.71 156 -0.63 -58Riboflavin mg 1.1 NE 1.88 171 2.08 189 -0.2 -18Niacin mg 14 35 23.02 164 28.77 206 -5.75 -42B6 mg 1.3 100 1.79 137 3.55 273 -1.76 -136B12 mcg 2.4 NE 5.97 249 7.04 293 -1.07 -44Folate mcg 400 1000 283.71 71 924.6 231 -640.89 -160Vitamin C mg 75 2000 160.02 213 322.93 431 -162.91 -218Vitamin D mcg 15 4000 9.03 60 7.24 48 1.79 12Vitamin A(RAE) mcg 700 3000 802.74 115 1112.79 159 -310.05 -44
Vitamin E mcg 15 1000 4.15 28 12.32 82 -8.17 -54
MINERALSCalcium mg 1000 2500 1007.1 101 1283.67 128 -276.57 -27
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Iron mg 18 45 14.23 79 16.25 90 -2.02 -11
Magnesium mg 310 350 249.27 80 498.85 161 -249.58 -81
Potassium mg 4700 NE 2011.93 43 4392.67 93-
2380.74 -50
Zinc mg 8 40 6.04 76 10.67 133 -4.63 -57Sodium mg 1500 2300 1612.62 108 1749.86 117 -137.24 -9
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SUPER FOODS NUTRITION PROFILE
1 2 3 4 5 6 7 8 9 10
List Super Food OatmealProtein Bar Pecans
Yogurtw/
Granola
Celeryw/
PeanutButter
All BranCereal
w/Raisins
BananaArtichok
e(boiled)
TunaWrap
(Lettuceleaves
w/Tuna)
GrilledCheese
Sandwich (100%
wholewheatbread)
Portion Size200
grams.50
grams. 0.5 oz.1.75cups.
2 (4in.celery)1 Tlbs.Butter 2.25 oz.
2 large/1 small 2 cups. 3.5 oz. 1 item.
NUTRIENT UnitQUANTITY
Good Excellent
Water L 0.27 0.54 0.016 0 0 0.24 0.04 0.01 0.28 0.28 0.07 0.03
Kcals Skip 122 21097.9
5 558.6196.1
6269.6
6331.9
7 178.08 110.9 290.5MACRONUTRIENTS
PROTEIN g
5.806 11.61 2.08 0 1.3 24.16 8.37 8.59 1.48 9.71 20.22 0
CHO g 21.3 42.6 13.46 0 1.96 74.74 7.63 74.73 31.06 40.15 0.45 0Fiber g 2.5 5 4.2 3 1.36 5.49 2.57 19.82 9.71 28.9 0.18 1.25
LIPIDS Skip 0.94 7 10.2 18.51 16.39 2.02 1.23 1.14 2.54 15.77Saturated Skip 0.2 4 0.88 4.95 3.33 0.02 0.41 0.27 0.67 5.98EFA: n-6 g 1.2 2.4 0.34 0 2.92 5.32 4.41 0.01 0.17 0.35 0.05 2.65EFA: n-3 g 0.11 0.22 0.2 0 0.14 0.41 0.03 0 0.11 0.13 0.07 0.32
VITAMINSThiamin mg 0.11 0.22 0.1 0.38 0.09 0.58 0.05 0.73 0.11 0.17 0.02 0.19Riboflavin mg 0.11 0.22 0.04 0.85 0.02 0.8 0.05 0.83 0.27 0.3 0.04 0.29Niacin mg 1.4 2.8 1.32 9 0.17 1.64 0 9.47 3.14 3.37 4.95 2.05
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B6 mg 0.13 0.26 0.08 1 0.03 0.32 0 3.73 1.74 0.27 0.19 0.05
B12mcg 0.24 0.48 0 2.1 0 1.62 0 10.97 0 0 0.99 0.19
Folatemcg 40 80 16 80 3.12 83.71 0
1248.3 82.6 299.04 6.05 58.1
Vitamin C mg 7.5 15 0 30 0.16 3.18 2.8 12.29 32.45 24.86 0.42 0
Vitamin Dmcg 1.5 3 0 0 0 0.08 0 1.83 0 0 1.7 0
Vitamin A(RAE) mcg 70 140 0 0 0.43 37.36 0 278.9 7.11 3.36 8.85 129.48
MINERALSCalcium mg 100 200 16 200 9.92
571.27 28.16
203.52 18.65 70.56 14.6 234.89
Iron mg 1.8 3.6 1.12 1.8 0.36 2.79 0.75 9 0.96 2.05 0.88 2.06
Magnesium mg 31 62 44 4017.1
5155.7
5 55.28 196.1100.7
1 141.12 29.1 19.92
Potassium mg 470 940 150 13058.1
2100.0
9328.8
8949.1
1848.4
6 0 222.6 128.65
Zinc mg 0.8 1.6 1.22 3.75 0.64 5 0.99 2.83 0.35 0 0.43 1.26
Sodium mg Skip 6 270 0217.3
7184.2
4150.8
6 2.37 0321.9
4 763.6
SUPER FOODS MEAL PLAN USAGE1 2 3 4 5 6 7 8 9 10
List SuperFood
Oatmeal ProteinBar PecansYogurt
w/Granola
Celery w/PeanutButter
All BranCereal w/
RaisinsBanana Artichoke(boiled)
TunaWrap
(Lettuceleaves w/
Tuna)
GrilledCheese
Sandwich(100%wholewheatbread)
Portion Size 200grams.50
grams. 0.5 oz.1.75cups.
2 (4in.celery) 1
Tlbs.Butter 2.25 oz.
2 large/1 small 2 cups. 3.5 oz. 1 item.
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Nutrients & Usage 1. Oatmeal:Good source of fiber, vitamin
E, zinc, selenium, copper, iron and magnesium. I chose to eat this in the morning s because it fills me up longer.
2. Protein Bar:Keeps you feeling full,helps muscle recovery after a workout and contributes to weight loss. The protein bar helped me reach mineral
goals. 3. Pecans:Contain more than 19
vitamins and minerals including vitamin A, vitamin E, folic acid, calcium,magnesium, phosphorus,potassium, several B vitamins and zinc. Pecans are handy they really are a super food, they protect the mind and are great antioxidants, this is why I chose them.
4. Yogurt w/ Granola:Provides fiber, protein, energy and high levels of calcium. Yogurt as a snack for in between meals that satisfies my hunger.
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5. Celery w/Peanut Butter:Contains phytochemicals, good source of Vitamin k and
C, dietary fiber,potassium, folate. Good source of protein, keeps
you feeling full. Used as a snack.
6. All Bran Cereal w/ Raisins:High in fiber, protein, calcium, folic acid, iron, magnesium, niacin,riboflavin, Vitamins: A, B12, B6, C,D, E, and zinc. I chose to eat this in the mornings when oatmeal is not available and it is also very healthy.
7. Artichoke (boiled):Protein, carbohydrate, fiber,calcium, iron, potassium,phosphorous, magnesium, sodium,Vitamins: A, B, E, and K.
8. Banana:Potassium & vitamin
B6. My potassium intake was extremely low; therefore I chose to eat a banana as a snack that would benefit my nutrition needs.
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9. Grilled Cheese Sandwich w/ 100% whole wheat bread:Fiber, protein,and calcium. Even though I chose
a healthy bread and 2% cheese, I
dont think this is an ideal super food but my intake of this food was not as frequent.
10. Tuna Wrap (lettuce leaves w/ tuna):Selenium, B vitamins, tryptophan,Phosphorus, magnesium, potassium,vitamin A, Vitamin K, folate, & vitamin C. A to - go food which I believe is nutrient dense compared to other to - go foods.
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http://health.learninginfo.org/benefits-oatmeal.htm
http://www.everydayhealth.com/diet-and-nutrition-pictures/smart-protein-bar-picks.aspx#/slide-1
http://www.ilovepecans.org/nutrition.html
http://www.noble.org/ag/soils/healthbenefits/
http://www.livestrong.com/article/450442-why-is-celery-peanut-butter-good-for-the-body/
http://www.livestrong.com/thedailyplate/nutrition-calories/food/generic/grilled-cheese-sandwich-on-whole-wheat/