My Wellness Book

7/28/2019 My Wellness Book

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DA Plus 10 Page: 1

Fighting

For FitaCindy Ayal

Mt San Antonio College

Spring 2013

NF-25Essentials of Nutrition

Professor C E Betty Crocker, MPA, RD
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DA Plus 10 Page: 2

Table of Contents

Quality Levels .... 3 - 4

Nutritional Profile.... 5 - 15

Perfect Plan analysis .... 16 - 20

Super Foods .. 21 22

Farm totable ... 23 25

Water. 26 28

Fiber 29 30

My Wellness Life.. 31

aPPendix a .. 32 51

aPPendix b .... 52 106

aPPendix c .. 107

references ... 108


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DA Plus 10 Page: 3

Quality LevelsWe are all different,

though, we are all human;

Homo Sapiens, primates of

Homoinidae, Genus Homo.

Evolution has granted us with

the essential tool that has

allowed us to be the dominant

species on our plant, the human

brain. It enables us to perform

such intellectual tasks as

abstract reasoning, complex

languages, contemplation,

reflection, problem solving,

culture assimilation, social

skills, in addition to creating

and manipulating tools far

greater than any other species on our planet. Nevertheless, through all of our technological

and cultural advances throughout the centuries, one thing remains the same, the needs of the

DRI QUANTIFIED

Unit

DRIGOALS

GOOD SOURCEEXCELLENT

SOURCE

RDA/AI

10-19%

(COLUMN=10%)

20%

(COLUMN=20%)

A B=A*.1 C=A*.2

Water L 2.7 0.27 0.54Kcals Kcal 2777 277.7 555.4

MACRONUTRIENTS

PROTEIN g 83.1 8.31 16.62

CHO g 303 30.3 60.6Fiber g 25 2.5 5LIPIDS g 60 SKIPSaturated g 27 SKIPEFA: n-6 g 12 1.2 2.4EFA: n-3 g 1.1 0.11 0.22

VITAMINS

Thiamin mg 1.1 0.11 0.22

Riboflavin mg 1.1 0.11 0.22

Niacin mg 14 1.4 2.8

B6mg 1.3

0.13 0.26B12 mcg 2.4 0.24 0.48

Folate mcg 400 40 80

Vitamin C mg 75 7.5 15

Vitamin D mcg 15 1.5 3Vitamin A 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 1.6

Sodium mg 1500 SKIP


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human body. Staggeringly we are the only known species to have built fires and cook our food

Our diet, the foods and beverages a person usually eats and drinks, directly effects the quality

of our life. Malnourishment can come from a diet in which nutrients are lacking causing

deficiencies and/oran excess of nutrients, either impairs the health. Food and Nutrition Board

of the National Academy of Sciences Institute of Medicine, working in association with Health

Canada, has set values for protein, carbohydrates, fiber, lipids, water, amino acids, as well as

all the vitamins and minerals. Adhering to such Daily Valuesof nutritional standards plays a

vital role in the conservation of ones health. On the previous page is an example of my own

individual Daily Values for each vitamin and mineral, as well as protein, carbohydrates, fiber,

lipids, water, and amino acids.


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Inta

Goa

Defi

1

Water L 2.7 0 2.32 86

Kcals Kcals 2777 0 1228.47 44

PROTEIN g 83.1 0 60.95 7

CHO g 303 0 179.39 5

Fiber g 50 0 26.36 5

LIPIDS g

Saturated g 27 0 6.09 2

EFA: n-6 g 12 0 6.15 5

EFA: n-3 g 1.1 0 0.41 3

Thiamin mg 1.1 0 0.44 4Riboflavin mg 1.1 0 1.21 11

Niacin mg 14 35 12.24 8

B6 mg 1.3 100 1.12 8

B12 g 2.4 0 1.94 8

Folate g 400 1000 129.81 3

Vitamin C mg 75 2000 45.96 6

Vitamin D g 15 50 3.59 2

Vitamin A mcg 700 3000 329.43 4

Vitamin E mcg 15 1000 4.84 3

Calcium mg 1000 2500 499.92 5

Iron mg 18 45 9.22 5

Magnesium mg 310 350 212.48 6

Potassium mg 4700 0 1920.95 4

Zinc mg 8 0 4.73 5

Sodium mg 1500 0 1814.86 12

VITAMINS

MINERALS

MACRONUTRIENTS

DRI GOALS vs. 3-DAY DIET RECORDRI GOALS WB1 3-day Ana

N UT R IEN T UN IT

RDA/AI UL Intake

Nutritional ProfileDemonstrated here is a

three day average intake of not

only calories but the nutrients

in my choices. I paid no

conscious mind to the vitamin

and minerals in my food choices

(Additional information can be

found in Appendix 1). Up until

this point I was mainly

concerned with my caloric

intake. However, an earlier

assignment given to me in class

gave me the perspective to try

and create a well-balanced

plate, or so I thought. In

reviewing my three day average

I find significant lacking of vital

vitamins and minerals. The

nutrients I am lacking are as

follow; Thiamin, Folate, Vitamin

C, Vitamin D, Vitamin E, in


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addition, the minerals, Calcium, Iron, Magnesium, and Zinc.

Websters Dictionary defines vitamins: any various organic substances that are essential

in minute quantities to the nutrition of most animals and some plants, act especially as

coenzymes in the regulation of metabolic process butdo notprovide energyorserve as

building units, and are present in natural foodstuffs or sometimes produced within the body.

Unfortunately, I dont think Webster ever took nutrition at least not Professor Crockers class.

In our diets these tiny non-caloric organic nutrients are essential. However small both in size

and quantity they accomplish colossal tasks.

Vitamins help make possible the process by which

other nutrients are digested


other nutrients are absorbed


other nutrients are metabolized


other nutrients are built into our body structure

Thiamin

Main Functions

o Plays a critical role in the energy metabolism of all cells

o It is a vitamin b involved in the bodys use of fuels

o Also occupies a special site on nerve cell membranes

Deficiency


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o Classic disease is beriberi

Irregular heart rate

Pain in the limbs

Weakness

Sensory perception impairment

Emotional instabilities

Weight loss

o Possible Edema or muscle wasting

Enlarged heart

Heart failure

Muscular weakness

Pain

Apathy

Poor short term memory

Confusion

Difficulty walking

Paralysis

Anorexia

Involuntary Eye Movement

o Alcohol abuse often leads to a

severe form of thiamin deficiency

Wernicke- Korsakoff Syndrome

Alcohol contributes energy but carries almost no nutrients with it and

often displaces food in the diet. In addition, alcohol consumption

impairs absorption of thiamin from the digestive tract and hastens its

excretion in the urine, tripling the risk of deficiency.


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Common food sources

o Baked Potato 1 Whole Potato = 0.22 mg

o Black Beans (cooked) C = 0.21 mg

o Enriched Pasta Cup = 0.14 mg

o Green Peas (cooked) = 0.23 mg

o Pork Chop (lean only) 3 OZ = 0.95 mg

o Sunflower Seeds (raw kernels) 2 tbsp. =

0.26 mg

o Waffle (whole wheat) 1 = 0.25 mg

o Whole Wheat Bagel Bagel = 0.22 mg

Folate

Main Functions

o To make new cells, tissues must have the vitamin folate

o Folate helps to synthesize DNA

o

Also critical roles in the normal metabolism of several amino acids Deficiency

o Immature red and white blood cells

o Cause anemia

o Diminished immunity

o Abnormal digestive functions

o Related to the anemia of vitamin B-12 malabsorption because the two vitamins

work as a teammates in producing red blood cells

o Elevates risk of cancer

Of the cervix in women infected with sexually transmitted virus and HPV

Breast cancer- in women who drink alcohol


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Pancreatic cancer

Common Food Sources

o Asparagus cup = 134 ug

o Avocado cup = 105 ug

o Beef liver 3oz = 221 ug

o Beets cup = 68 ug

o Enriched Cereal cup = 82 ug

o Lentils (cooked) = 179 ug

o Pinto Beans (cooked) cup =

146 ug

o Spinach (raw) 1 cup = 58 ug

Vitamin C

Main Functions

o Best known for maintaining the connective tissues

o an antioxidant

protects substances found in foods and in the body from oxidation by being

oxidized itself

for example, cells of the immune system maintain high levels of

vitamin C to protect themselves from free radical generated during

assaults on bacteria and other invaders

in the blood it protects sensitive blood constituents from oxidation, reduce

inflammation, and helps protect vitamin E

o Assist several enzymes in performing their job

The enzymes involved in the formation and maintenance of the protein

collagen depend on vitamin C

Collagen forms the base for all of the connective tissues: bones,

teeth, skin, and tendons

o A cofactor in other synthetic reactions, such as the production of carnitine, animportant compound for transporting fatty acids within the cells

o And in the creation of certain hormones

Deficiency

o Scurvy

Breakdown of collagen in the absence of vitamin C


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Loss of appetite

Growth cessation

Tenderness to touch

Loose teeth

Swollen ankles and wrist

Tiny red spots in the skin where

blood has leaked out of capillaries

o Anemia

Common food sources

o Sweet Red Peppers (raw) Cup = 142 mg

o Bok Choy ( cooked) Cup 22 mg

o Brussels Sprouts (cooked) Cup = 48mg

o Broccoli ( cooked) Cup = 51 mg

o Grapefruit Cup = 36 mg

o Green Peppers (raw) Cup = 60 mg

o Orange Juice Cup = 62 mg

o Strawberries Cup 42 mg

o Sweet Potato Cup = 20 mg

Vitamin E

Main Functions

o Is an antioxidant acts as a bodyguard against oxidative damage

o Protects against Free Radicals

Formed during normal cell metabolism, run amok and disrupt the

structures of lipids in cell membranes, of lipoproteins (LDL), of DNA in

genetic material, and of proteins that perform cellular work

o Protects red blood cells

Ex. : red blood cells transport oxygen from the lungs to other tissues

o Protects white blood cells that fight diseases

o Sensitive brain tissues depend on it too

Deficiency

o In regards to free radicals left unattended may cause inflammation that may

contribute to some cancers, heart disease or other diseases


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o Loss of muscular coordination

o Loss of reflexes

o Impaired vision and impaired speech

o In premature babies Erythrocyte hemolysis (eh-REETH-ro-sight) (Hee-moh-LIE-sis)

infants become anemic

Occurring before the

transfer of the vitamin

from mother to infant,

which takes place late in

pregnancy

Common food sources

o Canola Oil (raw) 1 tbsp. = 2.3 mg

o Mayonnaise (safflower oil)

1 tbsp. = 3.0 mg

o Safflower Oil (raw)

1 tbsp. = 4.6mg

o Sunflower Seeds (raw kernels)

2 tbsp. = 5.8 mg

o Wheat Germ 1 oz. = 4.5 mg

Calcium Main functions

o It is an integral part of bone structure

o Bone calcium serves as a bank that can release calcium to the body fluids if even

the slightest drop in blood calcium concentration occurs

o In body fluids

Important in nerve transmission

Regulates the transport of ions across cell membranes

Helps maintain normal blood pressure Plays an essential role in the clotting of blood

Essential for muscle contraction, thus, for the heartbeat

Allows secretion of hormones, digestive enzymes, and neurotransmitters

Activates cellular enzymes that regulate many processes

Deficiency


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o Adult bone loss or osteoporosis (OSS-tee-oh-pore-OH-sis)

o Weakened bones

o Stunt growth in children

Common food Sources

o Broccoli (cooked)

1 Cup = 93 mg

o Cheddar Cheese

1 oz. = 288 mg

o Milk 1 Cup = 300 mg

o Sardines (with bones)

3oz = 325 mg

o Tofu (calcium set) Cup = 275 mg

o Turnip Greens (cooked)

1 Cup = 198 mgo Waffle (whole grain) 1 whole = 196 mg

Iron

Main functions

o Iron containing Hemoglobin in the red blood cells carries oxygen from the lungs to

tissues throughout the body

o Iron in myoglobin holds and stores oxygen in the muscles for their use

o In addition takes part of dozens of enzymes, including those involved with energymetabolism

o It is needed to make new cells

Amino acids

Hormones

neurotransmitters

Deficiency

o Iron deficiency

The condition of having depleted iron stores

o Iron deficiency Anemia

A form of anemia caused by a lack of iron and characterized by red blood

cell shrinkage and color loss. Accompanying symptoms are weakness,

headaches, pallor, apathy, intolerance to cold, inability to pay attention


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o Fatigue, mental impairments and impaired physical work capacity and

productivity

Common Food Sources

o Beef Liver (cooked) 3 oz. = 5.24 mg

o Beef Steak 3 oz. = 1.8 mg

o Black Beans (cooked) cup = 1.8 mg

o Clams (steamed) 3 oz. = 23.8 mg

o Enriched Cereal (ready to eat) 1 Cup

= 8.1 mg

o Navy Beans (cooked) cup = 2.3 mg

o Spinach (cooked) Cup = 3.2 mg

o Swiss Chard ( cooked) cup = 2.0 mg

Magnesium Main functions

o Critical to many cell functions

o Assists in the operation of more than 300 enzymes

o Is needed for the release and use of energy from the energy yielding nutrients

o Directly affects the metabolism of potassium, calcium, and vitamin D

For example, calcium promotes muscle contraction ,whereas, magnesium

helps the muscle relax afterward

o Is critical to normal heart functioning

Deficiency

o Can cause weakness, confusions,

o Extreme cases; convulsions, uncontrollable muscle contractions, difficulty

swallowing, hallucinations

o In children growth failure

Common Food Sources

o Spinach (cooked) 1 cup = 78 mgo Black Beans cup = 60 mg

o Soy milk 1 cup = 46 mg

o Bran Cereal (ready to eat)

1 Cup = 60 mg

o Oysters (steamed) 3 0z = 81 mg


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DA Plus 10 Page: 14

o Yogurt (plain) 1 Cup = 43 mg

Zinc

Main functions

o Works with proteins in every organ

o helps nearly 100 enzymes

make part of genetic cell material

protect cell structures against damage from oxidation

make heme in hemoglobin

assist the pancreas with its digestive and insulin functions

help metabolize carbohydrate, protein, and fat

liberate vitamin A from storage in the livero Indispensable for synthesis of proteins and cell division critical to normal growth

before and after birth

o Affects behavior, learning and mood

o Assists in proper immune functioning

o Essential to wound healing, sperm production, taste perception, normal

metabolic rate, nerve and brain functioning, bone growth, normal development in

children

Deficiencyo Can impair drastically impair immunity and immune response

o Taste perception and loss of appetite

o Night vision

o Alters digestive functions profoundly and causes diarrhea

Common food Sources

o Yogurt 1 cup = 2.2 mg

o Beef Steak (lean) 3 oz. = 4.9 mg

o Enriched Cereal (ready to eat ) 1 Cup = 3.8 mg

o Oysters (steamed) 3 oz. = 154.4 mg

o Pork Chop 3 oz. = 2 mg


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http://www.google.com/url?sa=i&rct=j&q=vitamins%20food&source=images&cd=&cad=rja&docid=XlGQkK55eawYFM&tbnid=9zaz7dWHTO7csM:&ved=0CAUQjRw&url=http://health-and-beauty-information.blogspot.com/2012/11/benefits-and-functions-of-vitamin.html&ei=7y69UbtFxJnJAYbagOgB&bvm=bv.47883778,d.aWc&psig=AFQjCNFLC5GoMiAar6sHsKBww5CIPLZz0g&ust=1371439166043593http://www.google.com/url?sa=i&rct=j&q=vitamins%20food&source=images&cd=&cad=rja&docid=GTh7C_H2tIkmTM&tbnid=UKzUF9VMTRgd7M:&ved=0CAUQjRw&url=http://www.123rf.com/photo_8620576_table-of-vitamins--set-of-food-icons-organized-by-content-of-vitamins.html&ei=Di-9UYzWCKzPywHv1IHgAg&bvm=bv.47883778,d.aWc&psig=AFQjCNFLC5GoMiAar6sHsKBww5CIPLZz0g&ust=1371439166043593http://www.google.com/url?sa=i&rct=j&q=vitamins%20food&source=images&cd=&cad=rja&docid=XlGQkK55eawYFM&tbnid=9zaz7dWHTO7csM:&ved=0CAUQjRw&url=http://health-and-beauty-information.blogspot.com/2012/11/benefits-and-functions-of-vitamin.html&ei=7y69UbtFxJnJAYbagOgB&bvm=bv.47883778,d.aWc&psig=AFQjCNFLC5GoMiAar6sHsKBww5CIPLZz0g&ust=1371439166043593http://www.google.com/url?sa=i&rct=j&q=vitamins%20food&source=images&cd=&cad=rja&docid=GTh7C_H2tIkmTM&tbnid=UKzUF9VMTRgd7M:&ved=0CAUQjRw&url=http://www.123rf.com/photo_8620576_table-of-vitamins--set-of-food-icons-organized-by-content-of-vitamins.html&ei=Di-9UYzWCKzPywHv1IHgAg&bvm=bv.47883778,d.aWc&psig=AFQjCNFLC5GoMiAar6sHsKBww5CIPLZz0g&ust=1371439166043593


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PERFECT PLAN ANALYSIS

NUTRIENT Unit

DRI GOALS

WB1 3-day

Analysis WB4 3-day WB1 vs WB4

RDA/AI UL

Intake

Intakevs. Goal

(%) Intake

Intakevs. Goal

(%) Intake

Intakevs. Goal

(%)

A B C D

E=(A-

C) F=(B-D)Deficient

120%

Forgivableexcessive

Overcameexcess

Water L 2.7 0 2.32 86% 4.15 154% -1.83 -68%

Kcals Kcals 2777 0 1228.47 44% 2273.32 82%-

1044.85 -38%

MACRONUTRIENTSPROTEIN g 83.1 0 60.95 73% 137.43 165% -76.48 -92%

CHO g 303 0 179.39 59% 242.35 80% -62.96 -21%

Fiber g 50 0 26.36 53% 43.32 173% -16.96 -120%

LIPIDS g 60 0 0 0

Saturated g 27 0 6.09 23% 23.65 88% -17.56 -65%

EFA: n-6 g 12 0 6.15 51% 10.78 90% -4.63 -39%

EFA: n-3 g 1.1 0 0.41 37% 1.54 140% -1.13 -103%

VITAMINS

Thiamin mg 1.1 0 0.44 40% 1.65 150% -1.21 -110%

Riboflavin mg 1.1 0 1.21 110% 3.8 346% -2.59 -236%Niacin mg 14 35 12.24 87% 29.99 214% -17.75 -127%

B6 mg 1.3 100 1.12 86% 3.63 279% -2.51 -193%

B12 mcg 2.4 0 1.94 81% 9.34 389% -7.4 -308%

Folate mcg 400 1000 129.81 32% 778.9 195% -649.09 -163%

Vitamin C mg 75 2000 45.96 61% 328.32 438% -282.36 -377%

Vitamin D mcg 15 50 3.59 24% 14.4 96% -10.81 -72%

Vitamin A mcg 700 3000 329.43 47% 1810.83 259% -1481.4 -212%

Vitamin E mcg 15 1000 4.84 32% 12.26 82% -7.42 -50%

MINERALS

Calcium mg 18 2500 499.92 50% 2401.69 240%-

1901.77 -190%

Iron mg 310 45 9.22 51% 16.97 94% -7.75 -43%

Magnesium mg 4700 350 212.48 69% 590.6 191% -378.12 -122%

Potassium mg 8 0 1920.95 41% 6491.58 138%-

4570.63 -97%

Zinc mg 1500 0 4.73 59% 14.72 184% -9.99 -125%

Sodium mg 1500 0 1814.86 121% 1381.54 92% 433.32 29%


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Perfect plan ANALYSIS contdOn the previous page was my redemption. My ability to use what I have learned in

hopes of rectifying my past mistakes and adhering to the guidelines set forth for me by

following the Daily Values established by the DRI Committee. In an overall effort to avoid

diseases such as; coronary artery disease, cancer, high blood pressure, high cholesterol,

diabetes, obesity, and an ongoing list effected and/or controlled with nutrition.

Acknowledging my previous mistakes I now discuss with you the benefits of remedying such

past said actions.

Carbohydrates

Defined as: compounds composed

of single or multiple sugars

o CHO: Carbon Hydrogen

Oxygen

o Complex CHO: long chains of

sugar units arranged to form starch or fiber

Provide vitamins, minerals, and fiber

o Simple CHO: sugars, including both singular units and linked pairs of sugar units

Quickly converted to glucose in the body


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Learning the difference and allowing myself to indulge in the consumption of good carbs

vs. bad carbs was very empowering. Complex carbs are digested slowly allowing for prolonged

energy and aid with weight loss because they are high in fiber, contain natural sugars lower

insulin levels and lower glycemic. Learning this piece of vital information allowed me to safely

hit the recommended daily intake of calories, which I originally thought was ridiculous,

without the concern of gaining weight. Furthermore, I was able to consume addition complex

cards as fruits and vegetables which made my vitamin and mineral deficiencies null and void.

(See Appendix B for detailed information of food consumption)

Furthermore the human body needs fatty acids, another deficiency taken care of. Fatty

acids serve as raw materials from which the body makes substances known as eicosanoids

(eye-Coss-ah-noyds). Muscle relaxation and contraction, blood lipid regulation, blood vessel

constriction and dilation, and immune response to injury and infections (fevers, inflammation,


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and pain), are functions that

Eicosanoids affect. Fatty acids

are said to may also regulate

or take part of other serious

roles such as; help regulate

genetic activities affecting

metabolism, maintain structure of the skin, assist in gene regulation, promote normal growth

and vision, and contribute lipids to the brain and nerves. Seeds, nuts, vegetable oils (safflower

sesame, soybean, and sunflower) poultry fat, oils (canola, flaxseed, soybean, walnut and

wheat germ), and sea food (sea bass, herring, salmon, sardines, trout, halibut, shrimp,

swordfish, and tilapia) are all good examples of food to find Omega 3 and Omega 6 Fatty Acids

Also, during my 3 day analysis I took into consideration the amount of sodium I was

consuming. The U. S. Department of Health and Human Services, National Institute of Health,

and the National Heart, Lung and Blood Institute have created a plan known as Dietary

Approach to Stop Hypertension (D.A.S.H.). It is an eating plan striving for the reduction in

consumption of salt, thus reducing the amount of sodium consumed. Dash recommends 2300

milligrams as acceptable by the National Pressure Education Program. My Daily Value is set at

1500. In order to reach that goal I drastically reduced the use of adding salt to all my recipes

by either eliminating it completely or using it very scarcely only if truly necessary (which its

not).

Nevertheless, sodium is the principal ion used to maintaining the volume of fluid outside

cells in our body. Like Professor Crocker says, Nothing is allbad but nothing is allgood.

Sodium

Main functions


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o Bodys fluid and electrolyte balance

o Acid balance

o Vital to muscle contraction

o Significant to nerve transmission

Deficiencies

o L. Cordain and coauthors, Origins and evolution of the Western diet: Health

implications for the 21st century, American Journal of Clinical Nutrition 81 (2005):

341-354, states that although the deficiency of sodium would harmful, there is no

known human diets that lack sodium

Toxicities (too much sodium)

o Associated with Hypertension

Hypertension Related Strokes

o Heart Disease

o Cerebral Hemorrhage

o Blood Pressure

o

Calcium excretion Compromising the integrity of the bones

o Aggravate Kidney Problems

o K. M. Fock and coauthors, Asia-Pacific consensus guidelines on gastric cancer

prevention, Journal of Gastroenterology and Hepatology 23 ( 2009): 351-365has

provided research of excessive sodium being linked with stomach cancer

Pages 21 and 22 provide a visual aide to the food I consider Super. These food are the

foundation of my new diet and help me provide a well-balanced meal plan, with the security

that I am consuming my essential vitamins and minerals. Furthermore keeping these foods


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always on my shopping assures me that I will always have what I need to make a balanced

meal when meal prepping.


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1 2 3 4 5 6 7 8 9 10

SP INA C H M ILKBAKED

P OTA TO

BRUSSEL

SPROUTSSALMON

R A S P -

BERRIESYOGUR T

SUNFLOWER

SEEDSLENTILS

RED BELL

P E P P E R S

1 C UP 8 OZ ON E 1 CUP 4 OZ 1 CUP 1 C UP 1 TB SP 1 CUP ONE

Water L 0.05 0.22 0.13 0.11 0.07 0.11 0.21 0 0.1 0.15

Kcals

PROTEIN g 1.34 8.22 4.32 4.46 25.06 1.48 14.04 3.09 13.39 0.73

CHO g 1.69 12.2 36.59 11.81 0 14.69 18.82 3.85 29.89 4.46

Fiber g 1.08 0 3.81 5.02 0 7.99 0 1.78 11.73 1.55

LIPIDSSaturated

EFA: n-6 g 0.01 0.07 0.07 0.06 0.76 0.31 0.01 5.25 0.02 0.03

EFA: n-3 g 0.04 0.01 0.02 0.13 0 0.15 0 0.01 0.05 0.02

Thiamin mg 0.04 0.05 0.11 0.18 0.39 0.04 0.12 0.02 0.25 0.04

Riboflavin mg 0.11 0.45 0.08 0.12 0.15 0.05 0.57 0.04 0.11 0.06

Niacin mg 0.22 0.23 2.44 0.98 9.12 0.74 0.3 1.12 1.57 0.72

B6 mg 0.11 0.09 0.54 0.29 0.73 0.07 0.13 0.23 0.026 0.22

B12 g 0 1.15 0 0 3.18 0 1.49 0 0 0

Folate g 0.27 12.2 48.44 80.52 38.56 25.83 29.4 37.92 268.8 34.04

Vitamin C mg 4.41 0 16.61 112.2 4.2 32.23 2.2 0.22 2.23 94.5

Vitamin D g 0 2.93 0 0 0 0 0 0 0 0

Vitamin A mcg 235.8 142 1.73 50.16 235.8 2.46 4.9 0 0 116.18

Calcium mg 61.2 305 25.95 55.44 17.01 30.75 487.6 11.2 28.21 5.18

Iron mg 1.61 0.07 1.87 1.85 0.39 0.85 0.22 0.61 4.95 0.32

Magnesium mg 39.15 26.8 48.44 30.36 34.02 27.06 46.55 20.64 53.46 8.88

Potassium mg 209.7 366 925.6 513.48 435.5 185.73 624.8 136 548 156.14

Zinc mg 0.34 1.02 0.62 0.55 0.49 0.52 2.38 0.85 1.89 0.19

Sodium mg

200

7.5

1.5

MINERALS

VITAMINS

15

3

14070

100

Skip

62

940

1.6

SUPER FOODS NUTRITION PROFILE

List Super Food

Portion Size

MACRONUTRIENTSSkip

0.27

NUTRIENT UnitGood

3.6

0.8

QUANTITY

Excellent

0.54

0

0

0

2.4

0.22

0.22

0.22

2.8

0.26

0.48

80

1.8

31

470

8.31

30.3

2.5

1.2

SkipSkip

40

0.11

0.11

0.11

1.4

0.13

0.24


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Farm To Table

First domesticated by the Andean peoples

over 3000 years ago, used by the Incas as a sacred

crop, rejected by Spanish colonists during their

conquest of South America as inferior food,

quinoa has come a long way. It is now popular in

countries such as Japan, China and Europe,

however, more importantly has become popular in the United States. It is my Superfoodand it

can be yours. This year, 2013, has been declared by the United Nations General Assembly as

the International Year of Quinoa. Their hope is to bring to light the role that quinoa can play

in providing not only nutrition, but food security and poverty eradication, with an overall

objective of achieving at least one if not some of the Millennium Development Goals.

This Superfoodis very versatile, allowing itself to be introduced and combined with

many diets ranging from elderly,

diabetics, celiacs, children, vegetarian,

high performance athletes and even

lactose intolerant individuals. Quinoa,


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referred to as a cereal, has a superior quality and balance of its protein ranging between 12%

and 16%. In addition, 37% of its protein is made up of vital amino acids. It is easily digested

and has no cholesterol. The majority of its fats are both monounsaturated and

polyunsaturated. Quinoa is rich in fiber and is said to contain less than 20mg/kg. The grain

contains a variety of essential minerals at higher levels than most other cereals, including;

calcium (1.5 times higher than wheat), iron (twice as high as wheat), manganese, magnesium,

phosphorous, potassium, zinc, lithium and copper. In addition, to its contents are vitamins

such as Thiamin, Riboflavin, Niacin, B-6, Folate, A, and E.

The key requisites for satisfactory quinoa production are soil, pH of soil, climate,

water, precipitation, temperature, radiation and altitude.

Preparation of the soil is an important activity that determines the future success of

the crop.

It is advisable to rotate with crops that are not of the same family and preferably to

use land previously given over to potato or another tuber to benefit from the

crumbly soil and residual nutrients.

Sowing should be done when

weather conditions are most

favorable, with an adequate

temperature of 15-20C

Soil moisture equivalent to at

least 3/4 of field capacity to

facilitate seed germination.


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Quinoa is a plant that has a high demand for nutrients, principally nitrogen, calcium,

phosphorous and potassium. It therefore requires good manuring and adequate

fertilization.

Although I did not include Quinoa as one of my Super foods I keep it well in mind that it

is, allowing myself to be creative and experiment with this magnificent ingredient.

This ingredient is a very versatile foods allowing itself to be included in diets ranging

from:

Elderly

Diabetics

CelicasChildrenVegetarian

High performance athletesLactose intolerant

individuals


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WaterIt is the most indispensable

nutrient, says Nutritional: Concepts

and Controversies. Our bodies are

made of approximately 60% of water.

The concept of drinking water is so

simple, yet so difficult. Unfortunate

for us in this era of processed and

sugar infused beverages coming in so

many varieties water is often

overlooked. Up to 37% of Americans

often mistake thirst for hunger and 75% of Americans walk around daily dehydrated. A simple

2% drop in body water can cause difficulty focusing on basic tasks (focusing on the computer

screen or a printed page), prompt vague short term memory, even trouble with basic math.

Thusly water has very significant functions in our body (Appendix C).

Water is incorporated in chemical structure in our body

o Structures the compounds that form our cells

o Structures the compounds that form our tissues

Such as in the mouth, nose and eyes

o Structures the compounds that form our very organs

It is the bodys cleansing agent


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o Dissolves waste created by our bodys everyday functions

For example: protein metabolism

Nitrogen dissolves in water, it is then filtered in our kidneys, excreted

in our urine

Thus riding the body of waste through urination, perspiration and bowel

movements

Lessening the burden of our kidneys and liver

Participates in chemical reactions in the body

Lubricant around joints

The bodys temperature regulation is assisted by water

Carries nutrients throughout the body daily

Servers as a solvent (a substance that dissolves

another and holds it in solution) for the essential

vitamins and minerals we consume

o Helping our body absorb such nutrients

o

In addition to amino acids and glucoseo Carries these nutrients and oxygen to our

cells

o Makes these minerals accessible for our

body to use

Helps convert food into energy

Helps breathing by moistening oxygen intake

Protects and cushions our vital organs

Helps prevent constipation


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When our body is lacking water and thirst is trigger in our body most Americans choose

sugary beverages, soda and juices. An average American consumes 21% of their daily caloric

intake from a beverage. Weight gain being a consequence of these choices. For example, a 20

oz. bottle of Coca- Cola contains 240 calories

and 65g of sugar. If an individual were to

drink this serving (in excess to their daily

allocated calories) just once a day, daily for a year, an individual would gain, alone on the

consumption of this beverage in excess, 25 pounds. This weight gain can eventually lead to an

individual becoming overweight and at risk of becoming obese.

In America 7 out of 10 adult individuals are overweight, obese, or even morbid obese.

Certainly an adult diagnosed with obesity and any of its accompanying conditions has a

profound challenge ahead of them to retract, change, and build upon any habits which have

led to their state, but what of a child? What of childhood obesity?

Childhood obesity has more than doubled in children and tripled

in adolescents in the past 30 years, since 2000 it has gone up 10%

alone. Today an alarming one in every three children or

adolescent is overweight or obese and, unfortunately, the

children are not exempt from any medical conditions that are

linked with obesity. In addition, of all of the children born in the

year 2000, one in every three of those children will develop

diabetes in their lifetime.


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Furthermore, todays obese children are confronting serious health problems not regularly

thought of or introduced until adulthood. They are encountering high blood pressure, type 2

diabetes, high cholesterol levels, in addition,

low self-esteem, anxiety, eating disorders,

negative body image, and depression. In fact,

obese children as young as age 3 show

indicators for developing heart disease later in

life (American Heart Association Statistical

Source Book, 2011). One of the most sobering

statements found in the American Heart

Associations book, 2011, came from Richard Carmona, former Surgeon General, ofwhom

which stated that because of the increasing rates of obesity, unhealthy eating habits and

physical activity, we may see the first generation that will be less healthy and have a shorter

life expectancy that their parents. In addition, overweight children have an 80% chance of

staying overweight their entire life. (http://theweightofthenation.hbo.com/)

The consumption of adequate water can quench more than just thirst. Water is my only

choice in beverage when eating, snacking, and exercising. Today I choose not to drink soda or

juice. Vitamins thought to be found in most fortified/ enhanced juices often come with the

added sugar consumption. Consuming the fruit or vegetable in moderation has a healthier

advantage. When thought is put into our bodys need todrink, water should be the only

answer.
http://theweightofthenation.hbo.com/http://theweightofthenation.hbo.com/http://theweightofthenation.hbo.com/http://theweightofthenation.hbo.com/


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Fiber

Fiber its another Big DEAL. Consuming adequate dietary fiber in ones meals cansignificantly help the gastrointestinal tract and influence how nutrients are absorbed in our

body. Fiber in itself is a type of carbohydrate and it cannot be digested by our body with

exception of some fibers which is an energy source for colonic bacteria.

Dietary fiber : indigestible portion of food derived from plants

o Soluble fiber:

dissolves in water

Slow the movement of food through our

system (slows digestion)

Promotes fullness

Helps lower cholesterol (by binding to it for

elimination)

o Insoluble Fiber:

The tough,

fibrous structures of fruits, vegetables and grains

Doesnt dissolve in water

Add bulk to stool

Reduces constipation

The overall benefits of fiber in ones diet is to prevent straining by

increasing regularity, promote fullness by slowing down the


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movement of food from the stomach to the small intestine, prevents the disease

Diverticulitis by keeping the muscles surrounding healthy, reduces the risk of

cardiovascular disease, slows flow of glucose into the blood, and lowers blood

cholesterol. Women should strive for 20 grams of fiber a day and men should strive for

over 30 grams per day.

1. Dont juice it! Eat the whole fruit

2. Check labels for true Whole wheat or Whole oats

3. Eat more beans they are a great source of fiber, protein, and good carbs

4. Try the legumes family such as lentils


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Wellness StrategyThroughout this journey I have been enlightened not only with the tools needed to

make an adjustment in my life and in the life of my spouse but the life of my family and futurefamily. It is quite overwhelming to think that it is not till the age of 28 that I have taken an

initiative to find the answers needed to determine what makes a wholesome life. I am very

grateful to have taken this course but more over to have been blessed with a professor who is

so passionate about this. She has inspired me, she has inspired me so that I wish to inspire

others, like preaching a gospel.

I plan to use this wellness book as a reference and a tool to stay motivated daily

I plan to be conscious of what I do daily in regards to my nutrition, my health and

my overall happiness

I plan to further educate myself because knowledge is empowering

I plan to motivate, inspire, live by example in hopes to make a difference if the

health of someone else

I plan to stick to my plan


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Appendix aProfile

Active Profile: Cindy's Main Profile

Height: 5 ft. 5 inches Weight: 229.0 lbs.

Age: 28 years

BMI: 38.1

Gender: Female

Pregnancy: Not Pregnant

Activity Level: Active

Smoker: No

Strict Vegetarian/Vegan: No

DRI Goals

Nutrient DRI

Energy

Kilocalories 2777 kcal

Protein 83.1 g Daily requirement based on gramsper kilogram of body weight

Carbohydrate 303.0 - 438.0 g

Fat, Total 60.0 - 105.0 g No recommendation


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Fat

Saturated Fat < 27 g Less than 10% of calories

Monounsaturated Fat * No recommendation

Polyunsaturated Fat * No recommendation

Trans Fatty Acid * No recommendation

Cholesterol < 300 mg Less than 300mg recommended

Essential Fatty AcidsOmega-6 Linoleic 12 g

Omega-3 Linolenic 1.1 g

Carbohydrates

Nutrient DRI

Dietary Fiber, Total 25 g

Sugar, Total * No recommendation

Other

Water 2.7 L

Alcohol * No recommendation

VitaminsThiamin 1.1 mg

Riboflavin 1.1 mg

Niacin 14 mg

Vitamin B6 1.3 mg

Vitamin B12 2.4 g

Folate (DFE) 400 g

Vitamin C 75 mg

Vitamin D (ug) 15 g DRI Adequate Intake

Vitamin A (RAE) 700 g

Vitamin A (IU) 2333 IU

Alpha-Tocopherol 15 mg

Minerals

Calcium 1000 mg DRI Adequate Intake

Iron 18 mg


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Magnesium 310 mg

Potassium 4700 mg DRI Adequate Intake

Zinc 8 mg

Sodium 1500 mg DRI Adequate Intake

Macronutrient Ranges for Apr 25, 2013, Apr 26, 2013, Apr 27, 2013

Recommended Actual Intake

Recommended Yours

Carbs 45%-65% 1,250-1,805 kCal 58% 718kCal

Protein 10%-35% 278-972 kCal 20% 244

kCal

Fats 20%-35% 555-972 kCal 25% 313kCal

Alcohol 0% 0 kCal 0% 3 kCal

Fat Breakdown for Apr 25, 2013, Apr 26, 2013, Apr 27, 2013


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Source of Fat 0% 25% 50% 75% 100%Saturated Fat 4%

Monounsaturated Fat 10%

Polyunsaturated Fat 5%

Trans Fatty Acid 0%Unspecified %6

* Transfat data is not yet reported by all sources and therefore may be under-represented.


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Protein 83.1 g 60.95 g 73%

Carbohydrate 303.0 - 438.0 179.39 g g

Fat, Total 60.0 - 105.0 34.79 g g

Fat

Saturated Fat < 27 g 6.09 g 23%

Monounsaturated Fat * 13.36 g

Polyunsaturated Fat * 6.73 g

Trans Fatty Acid * 0 g

Cholesterol < 300 mg 156.91 mg 52%

Essential Fatty AcidsOmega-6 Linoleic 12 g

6.15 g51%

Omega-3 Linolenic 1.1g

0.41 g 38%

Carbohydrates

Dietary Fiber, Total 25 g 26.36 g 105%

Sugar, Total * 59.47 g

Other

Water 2.7L

2.32 L 86%

Alcohol * 0.48 g

VitaminsThiamin 1.1 mg 0.44 mg 40%

Riboflavin 1.1 mg 1.21 mg 110%

Niacin 14 mg 12.24 mg 87%

Vitamin B6 1.3 mg 1.12 mg 86%

Vitamin B12 2.4 g 1.94 g 81%

Folate (DFE) 400 g 129.81 g 32%

Intake vs. Goals for Apr 25, 2013, Apr 26, 2013, Apr 27, 2013

Nutrient DRI Intake 0% 25% 50% 75% 100%

EnergyKilocalories 2777kcal 1,228.47 kcal 44%


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DA Plus 10 Page: 39

Vitamin C 75 mg 45.96 mg 61%

Vitamin D (ug) 15 g 3.59 g 24%

Vitamin A (RAE) 700 g 329.43 g 47%

Vitamin A (IU) 2333 IU 4,212.04IU

181%

Alpha-Tocopherol 15 mg 4.84 mg 32%

Minerals

Calcium 1000 mg 499.92 mg 50%

Iron 18 mg 9.22 mg 51%

Magnesium 310 mg212.48 mg

69%

Nutrient DRI Intake 0% 25% 50% 75% 100%

Potassium 4700 mg 1,920.95 mg 41%

Zinc 8 mg 4.73 mg 59%

Sodium 1500 mg 1,814.86 mg 121%

MyPlate Analysis for Apr 25, 2013, Apr 26, 2013, Apr 27, 2013

Goal* Actual % Goal

Grains10.0 oz. eq.

tips0 oz. eq. 0%

Vegetables 3.5 cup eq. tips 0 cup eq. 0%

Fruits 2.5 cup eq. tips 0 cup eq. 0%

Dairy 3.0 cup eq. tips 0 cup eq. 0%

Protein Foods 7.0 oz. eq. tips 0 oz. eq. 0%

Empty Calories426.0 0 0%

Your results are based on a 2777calorie pattern.

Make Half Your Grains Whole!Aim for at least 5.0 oz. eq.wholegrains.
http://www.choosemyplate.gov/foodgroups/grains.htmlhttp://www.choosemyplate.gov/foodgroups/grains.htmlhttp://www.choosemyplate.gov/foodgroups/grains_tips.htmlhttp://www.choosemyplate.gov/foodgroups/grains_tips.htmlhttp://www.choosemyplate.gov/foodgroups/vegetables.htmlhttp://www.choosemyplate.gov/foodgroups/vegetables.htmlhttp://www.choosemyplate.gov/foodgroups/vegetables_tips.htmlhttp://www.choosemyplate.gov/foodgroups/vegetables_tips.htmlhttp://www.choosemyplate.gov/foodgroups/fruits.htmlhttp://www.choosemyplate.gov/foodgroups/fruits.htmlhttp://www.choosemyplate.gov/foodgroups/fruits_tips.htmlhttp://www.choosemyplate.gov/foodgroups/fruits_tips.htmlhttp://www.choosemyplate.gov/foodgroups/dairy.htmlhttp://www.choosemyplate.gov/foodgroups/dairy.htmlhttp://www.choosemyplate.gov/foodgroups/dairy_tips.htmlhttp://www.choosemyplate.gov/foodgroups/dairy_tips.htmlhttp://www.choosemyplate.gov/foodgroups/proteinfoods.htmlhttp://www.choosemyplate.gov/foodgroups/proteinfoods.htmlhttp://www.choosemyplate.gov/foodgroups/proteinfoods_tips.htmlhttp://www.choosemyplate.gov/foodgroups/proteinfoods_tips.htmlhttp://www.choosemyplate.gov/foodgroups/emptycalories.htmlhttp://www.choosemyplate.gov/foodgroups/emptycalories.htmlhttp://www.choosemyplate.gov/professionals/pdf_food_intake.htmlhttp://www.choosemyplate.gov/professionals/pdf_food_intake.htmlhttp://www.choosemyplate.gov/professionals/pdf_food_intake.htmlhttp://www.choosemyplate.gov/professionals/pdf_food_intake.htmlhttp://www.choosemyplate.gov/foodgroups/grains.htmlhttp://www.choosemyplate.gov/foodgroups/grains.htmlhttp://www.choosemyplate.gov/foodgroups/grains.htmlhttp://www.choosemyplate.gov/foodgroups/grains.htmlhttp://www.choosemyplate.gov/foodgroups/grains.htmlhttp://www.choosemyplate.gov/foodgroups/grains.htmlhttp://www.choosemyplate.gov/foodgroups/grains.htmlhttp://www.choosemyplate.gov/foodgroups/grains.htmlhttp://www.choosemyplate.gov/professionals/pdf_food_intake.htmlhttp://www.choosemyplate.gov/professionals/pdf_food_intake.htmlhttp://www.choosemyplate.gov/foodgroups/emptycalories.htmlhttp://www.choosemyplate.gov/foodgroups/proteinfoods_tips.htmlhttp://www.choosemyplate.gov/foodgroups/proteinfoods.htmlhttp://www.choosemyplate.gov/foodgroups/dairy_tips.htmlhttp://www.choosemyplate.gov/foodgroups/dairy.htmlhttp://www.choosemyplate.gov/foodgroups/fruits_tips.htmlhttp://www.choosemyplate.gov/foodgroups/fruits.htmlhttp://www.choosemyplate.gov/foodgroups/vegetables_tips.htmlhttp://www.choosemyplate.gov/foodgroups/vegetables.htmlhttp://www.choosemyplate.gov/foodgroups/grains_tips.htmlhttp://www.choosemyplate.gov/foodgroups/grains.html


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Vary Your Veggies!Aim for this much every week:

Dark Green Vegetables = 2.0 cups weekly

Orange Vegetables = 1.5 cups weeklyDry Beans &Peas = 2.5 cups weeklyStarchy Vegetables = 2.5 cups weeklyOther Vegetables = 5.5 cups weekly

Oils:Aim for 8.0teaspoons of oila day.

*MyPlate contains recommendations only for calorie levels up to 3,200per day. If Diet Analysis Plus recommends more than 3,200 calories perday for you, talk to your instructor for guidance on how to use MyPlate.

**CAUTION!Recipes are not included on the MyPlate Report, as platevalues for these cannot be calculated.

Intake Spreadsheet for Apr 25, 2013

Item Name Meal Quantity Wt(g) Kcal(kcal)

Steel Cut Oats Breakfast 450 gram(s) 447.18 332.97

Water, Tap Breakfast 8 fluid ounce(s) 237 0


Water, Tap Lunch 8 fluid ounce(s) 237 0

Tomato Sandwich Lunch 192.85 gram(s) 178.4 245.8

Barley Soup Dinner 650 gram(s) 650 447.19

Water, Tap Dinner 8 fluid ounce(s) 237 0

Water, Tap Snacks 8 fluid ounce(s) 237 0

Banana Almond Smoothie Snacks 447.47 gram(s) 437.1 166.93

2,897.69 1,192.88

Item Name Protein(g) Carb(g) Fat(g) Sat Fat(g)

Steel Cut Oats 9.91 60.64 8.57 1.16

Water, Tap 0 0 0 0

Water, Tap 0 0 0 0
http://www.choosemyplate.gov/foodgroups/vegetables.htmlhttp://www.choosemyplate.gov/foodgroups/vegetables.htmlhttp://www.choosemyplate.gov/foodgroups/vegetables.htmlhttp://www.choosemyplate.gov/foodgroups/vegetables.htmlhttp://www.choosemyplate.gov/foodgroups/oils.htmlhttp://www.choosemyplate.gov/foodgroups/oils.htmlhttp://www.choosemyplate.gov/foodgroups/oils.htmlhttp://www.choosemyplate.gov/foodgroups/oils.htmlhttp://www.choosemyplate.gov/foodgroups/oils.htmlhttp://www.choosemyplate.gov/foodgroups/vegetables.htmlhttp://www.choosemyplate.gov/foodgroups/vegetables.html


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Water, Tap 0 0 0 0

Tomato Sandwich 12.14 31.28 8.27 1.78

Barley Soup 25.11 64.97 10.96 2.5

Water, Tap 0 0 0 0

Water, Tap 0 0 0 0

Banana Almond Smoothie 6.53 23.39 5.85 1.18

53.69 180.28 33.65 6.61

Item Name Mono Fat(g) Poly Fat(g) Trans Fat(g) Chol(mg)

Steel Cut Oats 1.58 3.38 0 2.79

Water, Tap 0 0 0 0

Water, Tap 0 0 0 0

Water, Tap 0 0 0 0

Tomato Sandwich 4.49 1.15 0 93.25

Barley Soup 2.78 0.76 0 54.31

Water, Tap 0 0 0 0

Water, Tap 0 0 0 0

Banana Almond Smoothie 2.96 1.18 0 6.1

11.8 6.47 0 156.45

Item Name Omega-6(g) Omega-3(g) Diet Fiber(g) Sugar(g)

Steel Cut Oats 3.18 0.2 6.81 29.89

Water, Tap 0 0 0 0

Water, Tap 0 0 0 0

Water, Tap 0 0 0 0

Tomato Sandwich 1.05 0.05 5.91 5.96

Barley Soup 0.66 0.07 10.53 12.65

Water, Tap 0 0 0 0

Water, Tap 0 0 0 0


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6.04 0.35 25.84 63.78

Item Name Water(L) Alcohol(g) Thiamin(mg) Ribo(mg)

Steel Cut Oats 0.36 0 0.05 0.48

Water, Tap 0.24 0 0 0

Water, Tap 0.24 0 0 0

Water, Tap 0.24 0 0 0

Tomato Sandwich 0.12 0 0.25 0.3

Barley Soup 0.49 0 0.16 0.2

Water, Tap 0.24 0 0 0

Water, Tap 0.24 0 0 0


2.56 0.72 0.51 1.34

Item Name Niacin(mg) Vit B6(mg) Vit B12(g) Fol (DFE)(g)

Steel Cut Oats 0.21 0.12 0.26 8.77

Water, Tap 0 0 0 0

Water, Tap 0 0 0 0

Water, Tap 0 0 0 0

Tomato Sandwich 3.36 0.23 0.28 50.45

Barley Soup 6.52 0.44 0.23 42.12

Water, Tap 0 0 0 0

Water, Tap 0 0 0 0


10.92 1.1 1.35 125.28

Item Name Vit C(mg) Vit D (ug)(g) Vit A (RAE)(g) Vit A (IU)(IU)

Steel Cut Oats 4.85 0.67 35.59 168.39

Water, Tap 0 0 0 0

Water, Tap 0 0 0 0


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Water, Tap 0 0 0 0

Tomato Sandwich 9.29 0.55 207.99 3570.07

Barley Soup 18.22 0.12 3.65 76.06

Water, Tap 0 0 0 0

Water, Tap 0 0 0 0


38.27 2.81 320.04 4,097.23

Item Name Alpha-T(mg) Calcium(mg) Iron(mg) Magn(mg)

Steel Cut Oats 0.36 135.12 2.12 38.07

Water, Tap 0 7.11 0 2.37

Water, Tap 0 7.11 0 2.37

Water, Tap 0 7.11 0 2.37

Tomato Sandwich 1.43 99.97 2.08 64.47

Barley Soup 0.63 78.52 4.02 63.89

Water, Tap 0 7.11 0 2.37

Water, Tap 0 7.11 0 2.37

Banana Almond Smoothie 2.02 191 0.5 56.72

4.44 540.16 8.72 235.01

Item Name Potas(mg) Zinc(mg) Sodium(mg)

Steel Cut Oats 301.78 0.99 35.47

1,943.27 5.39 2,045.17


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Potas(mg) Zinc(mg) Sodium(mg)

Water, Tap 2.37 0 7.11

Water, Tap 2.37 0 7.11

Water, Tap 2.37 0 7.11

Tomato Sandwich 416.59 1.54 425.38

Barley Soup 721.29 1.98 1486.55

Water, Tap 2.37 0 7.11

Water, Tap 2.37 0 7.11

Banana Almond Smoothie 491.76 0.88 62.22

1,943.27 5.39 2,045.17


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Item Name Meal Quantity Wt(g) Kcal(kcal)

Banana Almond Smoothie Breakfast 447.47 gram(s) 437.1 166.93



Tomato Sandwich Lunch 192.85 gram(s) 178.4 245.8


Barley Soup Dinner 659.16 gram(s) 659.16 453.49

Steel Cut Oats Snacks 492.57 gram(s) 489.49 364.47

2,475.16 1,230.69



Water, Tap 0 0 0 0

Water, Tap 0 0 0 0

Tomato Sandwich 12.14 31.28 8.27 1.78

Water, Tap 0 0 0 0

Barley Soup 25.47 65.88 11.12 2.53

Steel Cut Oats 10.84 66.38 9.38 1.27

54.98 186.93 34.62 6.76


Banana Almond Smoothie 2.96 1.18 0 6.1

Water, Tap 0 0 0 0

Water, Tap 0 0 0 0

Tomato Sandwich 4.49 1.15 0 93.25

Water, Tap 0 0 0 0

Barley Soup 2.81 0.77 0 55.08

Steel Cut Oats 1.73 3.7 0 3.05


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11.99 6.8 0 157.48



Water, Tap 0 0 0 0

Water, Tap 0 0 0 0

Tomato Sandwich 1.05 0.05 5.91 5.96

Water, Tap 0 0 0 0

Barley Soup 0.67 0.07 10.68 12.83

Steel Cut Oats 3.48 0.22 7.45 32.72

6.35 0.37 26.63 66.78

Item Name Water(L) Alcohol(g) Thiamin(mg) Ribo(mg)


Water, Tap 0.24 0 0 0

Water, Tap 0.24 0 0 0

Tomato Sandwich 0.12 0 0.25 0.3

Water, Tap 0.24 0 0 0

Barley Soup 0.5 0 0.17 0.2

Steel Cut Oats 0.4 0 0.06 0.53

2.13 0.72 0.52 1.39

Niacin(mg) Vit B6(mg) Vit B12(g) Fol (DFE)(g)


Water, Tap 0 0 0 0

Water, Tap 0 0 0 0

Tomato Sandwich 3.36 0.23 0.28 50.45

Water, Tap 0 0 0 0

Barley Soup 6.61 0.45 0.24 42.72

Steel Cut Oats 0.23 0.13 0.29 9.6


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11.03 1.12 1.38 126.71



Water, Tap 0 0 0 0

Water, Tap 0 0 0 0

Tomato Sandwich 9.29 0.55 207.99 3570.07

Water, Tap 0 0 0 0

Barley Soup 18.47 0.12 3.71 77.13

Steel Cut Oats 5.31 0.73 38.95 184.32

38.99 2.87 323.45 4,114.24


Banana Almond Smoothie 2.02 191 0.5 56.72

Water, Tap 0 7.11 0 2.37

Water, Tap 0 7.11 0 2.37

Tomato Sandwich 1.43 99.97 2.08 64.47

Water, Tap 0 7.11 0 2.37

Barley Soup 0.64 79.63 4.08 64.79

Steel Cut Oats 0.4 147.9 2.32 41.67

4.48 539.83 8.97 234.77


Banana Almond Smoothie 491.76 0.88 62.22

Water, Tap 2.37 0 7.11

Water, Tap 2.37 0 7.11

Tomato Sandwich 416.59 1.54 425.38

Water, Tap 2.37 0 7.11

Barley Soup 731.46 2.01 1507.5

Steel Cut Oats 330.33 1.09 38.83


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1,977.25 5.52 2,055.26


Item Name Meal Quantity Wt(g) Kcal(kcal)Steel Cut Oats Breakfast 492.57 gram(s) 489.49 364.47



Mediterranean Tuna Wrap Lunch 229.36 gram(s) 229.31 318.94


Tilapia and Berries Dinner 260.11 gram(s) 259.71 220.64

Couscous with carrots Dinner 112.73 gram(s) 117.65 167.59




Roasted Russet Fries Snacks 264 gram(s) 155.12 190.2

2,673.27 1,261.84


Steel Cut Oats 10.84 66.38 9.38 1.27

Water, Tap 0 0 0 0

Water, Tap 0 0 0 0

Mediterranean Tuna Wrap 29.3 25.13 11.23 1.97

Water, Tap 0 0 0 0

Tilapia and Berries 24.55 16.81 6.54 0.5

Couscous with carrots 5.53 30.47 3.66 0.4

Water, Tap 0 0 0 0

Water, Tap 0 0 0 0

Water, Tap 0 0 0 0

Roasted Russet Fries 3.95 32.16 5.26 0.75


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74.18 170.94 36.08 4.89


Steel Cut Oats 1.73 3.7 0 3.05

Water, Tap 0 0 0 0

Water, Tap 0 0 0 0

Mediterranean Tuna Wrap 6.09 1.4 0 118.75

Water, Tap 0 0 0 0

Tilapia and Berries 2.54 0.71 0 35

Couscous with carrots 2.24 0.5 0 0

Water, Tap 0 0 0 0

Water, Tap 0 0 0 0

Water, Tap 0 0 0 0

Roasted Russet Fries 3.7 0.62 0 0

16.3 6.93 0 156.8


Steel Cut Oats 3.48 0.22 7.45 32.72

Water, Tap 0 0 0 0

Water, Tap 0 0 0 0


6.06 0.53 26.59 47.85

Omega-6(g) Omega-3(g) Diet Fiber(g) Sugar(g)

Water, Tap 0 0 0 0



Water, Tap 0 0 0 0

Water, Tap 0 0 0 0

Water, Tap 0 0 0 0


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6.06 0.53 26.59 47.85

Item Name Water(L) Alcohol(g) Thiamin(mg) Ribo(mg)Steel Cut Oats 0.4 0 0.06 0.53

Water, Tap 0.24 0 0 0

Water, Tap 0.24 0 0 0

Mediterranean Tuna Wrap 0.14 0 0.07 0.22

Water, Tap 0.24 0 0 0

Tilapia and Berries 0.12 0 0.04 0.05

Couscous with carrots 0.08 0 0.04 0.04

Water, Tap 0.24 0 0 0

Water, Tap 0.24 0 0 0

Water, Tap 0.24 0 0 0

Roasted Russet Fries 0.11 0 0.1 0.07

2.26 0 0.3 0.91

Item Name Niacin(mg) Vit B6(mg) Vit B12(g) Fol (DFE)(g)

Steel Cut Oats 0.23 0.13 0.29 9.6

Water, Tap 0 0 0 0

Water, Tap 0 0 0 0


Water, Tap 0 0 0 0

Tilapia and Berries 0.75 0.07 0 23.79

Couscous with carrots 0.32 0.05 0 15.67

Water, Tap 0 0 0 0

Water, Tap 0 0 0 0

Water, Tap 0 0 0 0

Roasted Russet Fries 2.02 0.53 0 38.94


51/112

14.77 1.15 3.11 137.46


Steel Cut Oats 5.31 0.73 38.95 184.32

Water, Tap 0 0 0 0

Water, Tap 0 0 0 0


Water, Tap 0 0 0 0

Tilapia and Berries 25.18 0 68.46 359.51

Couscous with carrots 8.81 0 102.61 2054.75

Water, Tap 0 0 0 0

Water, Tap 0 0 0 0

Water, Tap 0 0 0 0

60.61 5.11 344.81 4,424.66


Roasted Russet Fries 12.57 0 1.77 20.42

60.61 5.11 344.81 4,424.66


Steel Cut Oats 0.4 147.9 2.32 41.67

Water, Tap 0 7.11 0 2.37

Water, Tap 0 7.11 0 2.37


Water, Tap 0 7.11 0 2.37



Water, Tap 0 7.11 0 2.37

Water, Tap 0 7.11 0 2.37

Water, Tap 0 7.11 0 2.37



52/112

5.59 419.76 9.98 167.67


Steel Cut Oats 330.33 1.09 38.83

Water, Tap 2.37 0 7.11

Water, Tap 2.37 0 7.11

Mediterranean Tuna Wrap 353.14 1 798.11

Water, Tap 2.37 0 7.11

Tilapia and Berries 185.65 0.5 207.08

Couscous with carrots 134.32 0.17 108.9

Water, Tap 2.37 0 7.11

Water, Tap 2.37 0 7.11

Water, Tap 2.37 0 7.11

Roasted Russet Fries 824.65 0.53 148.57

1,842.31 3.29 1,344.14


53/112

Energy Balance for Apr 25, 2013, Apr 26, 2013, Apr 27, 2013

kCal Consumed kCal Burned Net kCal

25, 2013 1193 2742 -1549

26, 2013 1230 2742 -1512

27, 2013 1262 2742 -1480

l: 3685 8226 -4541

y Caloric Summary kCal

ommended: 2777

rage Intake: 1228

rage Expenditure: 2742

rage Net Gain/Loss: -1514


54/112

Appendix bProfile

Active Profile: Cindy's Main Profile

Height: 5 ft. 5 inches Weight: 229.0 lbs.

Age: 28 years

BMI: 38.1

Gender: Female

Pregnancy: Not Pregnant

Activity Level: Active

Smoker: No

Strict Vegetarian/Vegan: No

DRI Goals

Nutrient DRI

Energy

Documents

My Wellness Book