Squire Ellis Final

7/30/2019 Squire Ellis Final

1/24

Squire Ellis

Nutrition 210

Professor Betty Crocker

Fall 2012


2/24

Table of Contents

Part 1: Defiencies & Excess

Part2: Quality Levels Chart

Part 3: A Perfect 3 Day, 3 Day Analysis

A Perfect Day Defiencincies & Excess

Meal Plan Modification

Part 4: Perfect Plan Analysis Chart

Perfect Plan Discussion

Part 5 : Super Foods 2.0

Super Foods Usage ChartSuper Foods Usage Discussion

Part 6: My Plate

Part 7: Water

Part 8: Closing

Part 9: Bibliography


3/24

Part 1 :Looking Back

Deficiencies & Excess from Dietary Analysis 1

1. Deficiencies

Water

Half of the world's hospital beds are filled with people suffering from a water related disease?

In developing countries, about 80% of illnesses are linked to poor water and sanitation

conditions. 1 out of every 5 deaths under the age of 5 worldwide is due to a water-related

disease. Clean and safe water is essential to healthy living. Roughly 70 percent of an adults

body is made up of water.

At birth, water accounts for approximately 80 percent of an infants body weight. A healthy

person can drink about three gallons (48 cups) of water per day.

Drinking too much water too quickly can lead to water intoxication. Water intoxication occurs

when water dilutes the sodium level in the bloodstream and causes an imbalance of water inthe brain.

Water intoxication is most likely to occur during periods of intense athletic performance. Soft

drinks, coffee, and tea, while made up almost entirely of water, also contain caffeine. Caffeine

can act as a mild diuretic, preventing water from traveling to, by the time a person feels

thirsty, his or her body has lost over 1 percent of its total water amount.

Food sources:

water

tea

fruit juice

Vitamin C: Vitamin C is the most well-known nutrient in the world, but unless you know these

interesting facts about Vitamin C, you may not know all that it can do for you and how to take it

effectively. Vitamin C - more formally known as ascorbic acid, Fortunately, Vitamin C is relatively

abundant and can be found in Several types of meat also contain small amounts of Vitamin C, most

notably liver and oysters, and it can be found in different types of milk, including human breast milk.

Food Sources:

Oranges

Limes

Lemons

Grape Fruit


4/24

Potassium:

Potassium is essential for the proper functioning of our body. It helps the nerves and muscles

do their job, to maintain the proper acid-base balance, and can lower blood pressure. Because

it is an electrolyte, it helps conduct electricity in the body, as does sodium, calcium, chloride,

and magnesium. Because it helps all muscles smoothly contract, it plays a vital role in the

proper functioning of the heart. Some things would be muscle weakness, fatigue problems,

irritability, and confusion. You may need more potassium also if you regularly engage in

intense exercise. Things that can cause potassium deficiency include: malnutrition, excessive

sweating, vomiting, diarrhea, using diuretics especially loop diuretics, and malabsorption

conditions, like Crohns disease.

Food Sources: crimini mushrooms

spinach

2. Excess

Protein: Protein is the second most abundant substance in your body, next to water. The

USDAs My Plate recommends filling 1/4

Of your plate with protein rich foods, for healthy men and women 19-30 years old, the protein

recommendation is 8 grams. Excessive

Protein consumption has also been linked to cause or worsen osteoporosis. Eating a quantity

of protein that is more than 30 per cent of your total daily caloric intake is no good one of the

biggest problems with eating too much protein is that it can create kidney problems. Excessive

intakes of protein causes a buildup of ketones which your kidneys then have to work hard to

get rid of, often causing dehydration, in the least.

Food Sources:

Eggs

Milk

Pork

Omega 6:


5/24

Some medical research suggests that excessive levels of certain n6 fatty acids, relative to certain,

may increase the probability of a number of diseases. A type of polyunsaturated fatty acid, omega-6

fatty acids occur naturally in several foods and perform several functions once ingested, such as

helping with hair and skin growth.

Omega 3:

It is important to point out that while omega 3 oils provide many health benefits they are contingent

on the quality of the food or supplements in which they are contained. In relation to supplements

such as fish oil purity and potency are the key elements. The purity issue is perhaps the most

important due to the high mercury levels (as well as other toxins) found in many fish. Another

important point about omega 3 oils is they are water soluble, which means they cannot be stored by

the body.

Thiamin

Thiamin, also called vitamin B1, is used in many different body functions and deficiencies may have

far reaching effects on the body, yet very little of this vitamin is stored in the body, and depletion of

this vitamin can happen within 14 days.

Riboflavin

Riboflavin's main function is to help your body's cells break down food for energy but there is a lot

more to it than this.

B 12:

Involved in the metabolism of every cell, vitamin B12 primarily functions as a regulator for normal

brain and nervous system function as well as in the formation of blood.

Folate:

Folate is a water-soluble B vitamin that occurs naturally in food. Folate helps produce and maintain

new cells, therefore its importance during infancy and pregnancy. Folate deficient women who


6/24

become pregnant are at greater risk of giving birth to low birth weight, premature, and/or infants

with neural tube defects.

Vitamin D:

It does so by helping the body absorb calcium (one of bone's main building blocks) from food and

supplements. Vitamin D is important to the body in many other ways as well. Muscles need it to

move, for example, nerves need it to carry messages between the brain and everybody part, and the

immune system needs vitamin D to fight off invading bacteria and viruses.

Part 2: Quality Levels

DRI QUANTIFIED

NUTRIENT Unit DRI GOALS GOOD SOURCE EXCELLENT

SOURCE

RDA/AI 10-19%

(COLUMN=10%)

20%

(COLUMN=20%)A B=A*.1 C=A*.2

Water L 3.7 0.37 0.74

Kcals Kcal 5629 562.9 1125.8

MACRONUTRIENTS

PROTEIN g 63.5 6.35 12.7

CHO g 630 63 126

Fiber g 38 3.8 7.6

LIPIDS g n/a SKIP

Saturated g 56 SKIP

EFA: n-6 g 17 1.7 3.4

EFA: n-3 g 1.6 0.16 0.32

VITAMINS

Thiamin mg 1.2 0.12 0.24

Riboflavin mg 1.3 0.13 0.26


7/24

Niacin mg 16 1.6 3.2

B6 mg 1.3 0.13 0.26

B12 mcg 2.4 0.24 0.48

Folate mcg 400 40 80

Vitamin C mg 90 9 18Vitamin D mcg 15 1.5 3

Vitamin A

(RAE)

mcg 900 90 180

Vitamin E mcg 15 1.5 3

MINERALS

Calcium mg 1000 100 200

Iron mg 8 0.8 1.6

Magnesium mg 400 40 80

Potassium mg 4700 470 940Zinc mg 11 1.1 2.2

Sodium mg 0 SKIP

Part 3: A Perfect Day

EnergyKilocalories 5629 kcalProtein 63.5 g Daily requirement based on grams perkilogram of body weightCarbohydrate 630.0 - 910.0 gFat, Total 124.0 - 217.0 g No recommendation

FatSaturated Fat < 56 g Less than 10% of caloriesMonounsaturated Fat * No recommendationPolyunsaturated Fat * No recommendationTrans Fatty Acid * No recommendation

Cholesterol < 300 mg Less than 300mg recommended

Essential Fatty AcidsOmega-6 Linoleic 17 gOmega-3 Linolenic 1.6 g

CarbohydratesDietary Fiber, Total 38 g

Water 3.7 L


8/24

Alcohol * No recommendation

VitaminsThiamin 1.2 mgRiboflavin 1.3 mgNiacin 16 mgVitamin B6 1.3 mg

Vitamin B12 2.4 gFolate (DFE) 400 gVitamin C 90 mgVitamin D (ug) 15 g DRI Adequate IntakeVitamin A (RAE) 900 gVitamin A (IU) 3000 IU

Alpha-Tocopherol 15 mg

MineralsCalcium 1000 mg DRI Adequate IntakeIron 8 mgMagnesium 400 mgPotassium 4700 mg DRI Adequate Intake

Zinc 11 mgSodium 1500 mg DRI Adequate Intake

FORGIVABLES

Saturated FatsDeficiencies

Saturated fat is a fat which is usually solid at room temperature and is fairly stable. These fats

have negative health effects. Saturated fats should account for no more than 9% of an adultsdaily caloric intake. This equates to no more than 20g of saturated fat for a person consuming2000 calories per day. A diet high in saturated fat has also been attributed to an increased riskfor hardening of the arteries and coronary heart disease. Saturated fats are used to help buildLDL cholesterol, also known as bad cholesterol. For this reason, too much saturated fat in thediet can cause the levels of LDL cholesterol to increase.

Food Sources Milk Cheese Ice Cream

2.

Excess

Protein

Thiamin

Riboflavin

Niacin


9/24

Vitamin B6

Vitamin B12

Folate

Vitamin C

Calcium

Magnesium

Sodium

Meal Plan Modification Discussion

On my Dietary Analysis 1, my cholesterol was through the roof; I was not choosing the right foods toeat and was definitely not planning out my diet plan. It looked as if I did not care what I consumed;

my cholesterol was 162% which means I drank too much milk and consumed too much junk food and

dairy. By lowering my dairy intake and hardly touching any junk food such as French fries and pizza

dropped my cholesterol by almost 75% it is now at 110% instead of 162%. My saturated fat was also

high but in range but having saturated fat levels that high on a consistent basis will lead to health

problems. I dropped my saturated fat level by 55% it was at 108% and dropped to 53% a significant

difference. I stopped eating foods with sugar and fats in them to ensure that I drop this negative

aspect that was previously in my diet.


10/24

DISCUSSION

Water:I stayed within range when it came to drinking water; I always understood the importance

of keeping your body replenished. I drink water with almost every meal except a snack.

IntakeIntake vs.

Goal (%) IntakeIntake vs.

Goal (%) IntakeInta

Goa

A B C D E=(A-C) F=

Deficient120%

Forgivable

excessiveOve

ex

Water L 3.7 0 3.41 92 4.07 110 -0.66 -

Kcals Kcals 5629 0 5028 89 4564.7 81 463.3

PROTEIN g 63.5 0 153.98 242 211.8 334 -57.82 -

CHO g 630 0 486.94 162 330.09 110 156.85

Fiber g 38 0 32.31 85 63.06 166 -30.75 -

LIPIDS g 0 0 0 0 0 0 0

Saturated g 56 0 60.36 108 29.48 53 30.88

EFA: n-6 g 17 0 23.19 136 50.74 298 -27.55 -

EFA: n-3g 1.6 0 2.03 127 2.88 180 -0.85 -

Thiamin mg 1.2 0 2.48 207 5.19 433 -2.71 -

Riboflavin mg 1.3 0 4.59 353 4.28 329 0.31

Niacin mg 16 35 24.66 154 69.57 435 -44.91 -

B6 mg 1.3 100 1.94 149 5.98 460 -4.04 -

B12 mcg 2.4 0 6.81 284 10.23 426 -3.42 -

Folate mcg 400 1000 706.25 177 1501.76 375 -795.51 -

Vitamin C mg 90 2000 381.35 424 435.96 484 -54.61 -

Vitamin D mcg 15 50 6.35 42 2.68 18 3.67

Vitamin A (RAE) mcg 900 3000 554.11 62 1117.7 124 -563.59 -

Vitamin E mcg 0 1000 8.2 55 59.68 398 -51.48 -

Calcium mg 1000 2500 2266.39 227 1865.32 187 401.07

Iron mg 8 45 29.33 367 33.46 418 -4.13 -

Magnesium mg #REF! 350 410.2 103 410.2 1

Potassium mg #REF! 0 5294.5 113 5294.5 1

Zinc mg #REF! 40 16.32 148 16.32 1Sodium mg 0 0 0 0

PERFECT PLAN ANALYSIS

MINERALS

MACRONUTRIENTS

DRI GOALS WB1 3-day Analysis WB4 3-day WB1 vs WB

VITAMINS

NUTRIENT Unit

RDA/AIUL


11/24


12/24

1 2 3 4 5 6 7 8 9 10

Grapes ApplesTuna

SandwhichYogurt Orange

Sunflower

seeds

Strawberrie

s

Sweet

PotatoesW atermelon S al a

2 Cups 2 Cups 2 Items 2 Cups 2 Cups 1 Cup 2 Cups 1 Cup 1 Cup 3 Servi

Water L 0.49 0.24 0.21 0.54 0.34 0 0.92 0 0.66 0

Kcals 416.76 283.92 577.82 771.75 184.71 420.48 322.56 180 216.6 108

PROTEIN g 4.35 1.42 38.18 35.72 3.69 14.96 6.75 4.02 4.4

CHO g 0 0 43.42 44.1 0 0 0 0 0

Fiber g 5.44 13.1 3.67 0 9.43 6.19 20.16 6.6 2.89 8

LIPIDS 0 0 0 0 0 0 0 0 0

Saturated 0.33 0.15 2.48 6.68 0.06 3.21 0 0.07 0.12 0

EFA: n-6 g0.22

0.23 6.01 0.21 0.07 16.6 0.91 0.12 0.36 0EFA: n-3 g 0.07 0.05 0.76 0.09 0.03 0.04 0.66 0.01 0 0

Thiamin mg 0.42 0.09 0.54 0.3 0.34 1.07 0.24 0.21 0.24 0

Riboflavin mg 0.42 0.14 0.46 1.46 0.16 0.26 0.22 0.21 0.15 0

Niacin mg 1.14 0.5 20.02 0.77 1.11 6 3.89 2.97 1.29 2

B6 mg 0.52 0.23 0.54 0.33 0.24 0.97 0.47 0.57 0.32 0

B12 mcg 0 0 3.51 3.82 0 0 0 0 0

Folate mcg 12.08 16.38 203.74 73.5 117.9 163.44 241.92 12 21.66 249

Vitamin C mg 19.33 25.12 2.67 5.15 209.08 1.01 592.7 39.2 58.48 48

Vitamin D mcg 0 0 0 0 0 0 0 0 0

Vitamin A (RAE) mcg 18.12 16.38 46.76 0 43.23 2.16 10.08 1922 202.16 465

Calcium mg 60.4 32.76 190.38 1242.2 157.2 56.16 161.28 76

Iron mg 2.17 0.65 6.11 0.51 0.39 3.78 4.13 1.38Magnesium mg 42.28 27.3 63.46 117.6 39.3 234 131.04 54

Potassium mg 1153.6 584.22 484.3 1587.6 711.33 464.4 1542.2 950

Zinc mg 0.42 0.22 1.84 6.03 0.28 3.6 1.41 0.64

Sodium mg 12.08 5.46 1566.5 477.75 0 6.48 10.08 72

0.840

470

6.35

63

3.8

1.7

Skip

Skip

40

0.16

0.12

0.13

1.6

0.13

0.24

1.6

1.1

QUANTITY

Excellen

t

0.74

0

0

0

3.40.32

0.24

0.26

3.2

0.26

0.48

80

SUPER FOODS NUTRITION PROFILE

List Super Food

Portion Size

MACRONUTRIENTS

Skip

0.37

NUTRIENT UnitGood

Skip

80

940

2.2

200

9

1.5

MINERALS

VITAMINS

18

3

18090

100


13/24

1 2 3 4 5 6 7 8 9 10

Grapes ApplesTuna

SandwhichYogurt Orange

Sunflower

seedsStrawberries

Sweet

PotatoesW atermelon Mang

2 Cups 2 Cups 2 Items 2 Cups 2 Cups 1 Cup 1 Cup 1 Cup 1 Cup 1 Cu

2.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0 1.0 1.0 0.0 0.0 0.0

0.0 1.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

2.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

0.0 1.0 0.0 2.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0 2.0 0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 0.0 1.0 1.0 1.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

4.0 2.0 2.0 2.0 1.0 1.0 1.0 1.0 1.0

SUPER FOODS MEAL PLAN USAGE

Total Used

Snack 2

Breakfast

Lunch

Dinner

Snack 1

Snack 2

DAY 2

DAY 3

Lunch

Dinner

Snack 1

Snack 2

Breakfast

Lunch

Dinner

Snack 1

List Super Food

Portion Size

Breakfast

DAY 1


14/24

Super Food Usage:

California Grapes: I ate grapes almost every day and they are a great source of water, Vitamin c, k,

d, & e. which gives me a balanced and nutritious diet, they are very tasty and are ingredients to lots of

other things such as wine, jam, sauces, and juices this is a well-rounded food.


15/24

Apples: Apples are rich in antioxidant phyto-nutrientsflavonoidsandpolyphenolics.The totalmeasured anti-oxidant strength(ORAC value) of 100 g apple fruit is 5900 TE. Some of the

important flavonoids in apples are quercetin, epicatechin, and procyanidin B2. Additionally,

they are also good in tartaric acid that gives tart flavor to them. Altogether, these compounds

help the body protect from deleterious effects of free radicals.

Apple fruit contains good quantities ofvitamin-Cand beta-carotene.Vitamin C is a powerful

natural antioxidant. Consumption of foods rich in vitamin C helps the body develop resistance

against infectious agents and scavenge harmful, pro-inflammatory free radicals from the

body.

Further, apple fruit is a good source of B-complex vitamins such as riboflavin, thiamin, and

pyridoxine (vitamin B-6). Together these vitamins help as co-factors for enzymes in

metabolism as well as in various synthetic functions inside the body.

Watermelon: Watermelon is an excellent source of Vitamin-A,which is a powerful naturalanti-oxidant. 100 g fresh fruit provides 569 mg or 19% of daily-required levels of this vitamin.

It is essential for vision and immunity. Vitamin-A is also required for maintaining healthy

mucus membranes and skin. Consumption of natural fruits rich in vitamin-A is known to

protect from lung and oral cavity cancers.

It is also rich in anti-oxidant flavonoids likelycopen, zeaxanthin and cryptoxanthin.These

antioxidants are found to be protective against colon, prostate, breast, endometrial, lung, and

pancreatic cancers. Phyto-chemicals present in watermelon like Lycopene (4532 mcg/100 g)

and carotenoids have the ability to help protect cells and other structures in the body from

oxygen free radicals. Studies have also shown that lycopene protects skin damage from UV

rays and from prostate cancer.

Watermelon fruit is a good source of potassium; Potassium is an important component of cell

and body fluids that helps controlling heart rate and blood pressure; thus offers protection

against stroke and coronary heart diseases.

It also contains good amount of vitamin-B6 (pyridoxine), thiamin (vitamin B-1), vitamin-C,and

manganese. Consumption of foods rich in vitamin-C helps body develop resistance against

infectious agents and scavenge harmful oxygen free radicals. Manganese is used by the body

as a co-factor for the antioxidant enzyme, superoxide dismutase.


16/24

Strawberries: Strawberry is low in calories (32 kcal/100g) and fats but rich source ofhealth promoting phyto-nutrients, minerals and vitamins that are essential for optimum

health.

Strawberries have significantly high amounts of phenolic flavonoid phyto-chemicals

calledanthocyaninsand ellagic acid. Scientific studies show that consumption of straw berriesmay have potential health benefits against cancer, aging, inflammation and neurological

diseases.

Srtawberry has an ORAC value (oxygen radical absorbance capacity, a measure of anti-oxidant

strength) of about 3577mol TE per 100 grams.

Fresh berries are an excellent source of vitamin-C(100 g provide 58.8 mg or about 98% of RDI),

which is also a powerful natural antioxidant. Consumption of fruits rich in vitamin C helps the

body develop resistance against infectious agents, counter inflammation and scavenge

harmful free radicals.

The fruit is rich in B-complex group of vitamins. It contains very good amounts of vitamin B-6,

niacin, riboflavin, pantothenic acid and folic acid. These vitamins are acting as co-factors help

the body metabolize carbohydrate, proteins and fats.

Orange: Nutrients in oranges are plentiful and diverse. The fruit is low in calories, containsno saturated fats or cholesterol, but is rich in dietary fiber, pectin,which is very effective in

persons with excess body weight. Pectin, by its action as a bulk laxative, helps to protect the

mucous membrane of the colon by decreasing its exposure time to toxic substances as well asby binding to cancer-causing chemicals in the colon. Pectin has also been shown to reduce

blood cholesterol levels by decreasing its re-absorption in the colon by binding to bile acidsin

the colon.

Oranges, like other citrus fruits, is an excellent source of vitamin C (provides 53.2 mg per 100

g, about 90% of DRI); Vitamin C is a powerful natural antioxidant. Consumption of foods rich in


17/24

vitamin C helps the body develop resistance against infectious agents and scavenge harmful,

pro-inflammatory free radicals from the blood.

Orange fruit contains a variety of phytochemicals. Hesperetinand Narigeninare flavonoids

found in citrus fruits. Naringenin is found to have a bio-active effect on human health as

antioxidant, free radical scavenger, anti-inflammatory, and immune system modulator. This

substance has also been shown to reduce oxidant injury to DNA in vitro studies. Total

antioxidant strength (ORAC) of oranges (navel variety) is 1819 mol TE/100 g.

Oranges also contain very good levels ofvitamin A, and other flavonoid antioxidants such as

alpha and beta-carotenes, beta-cryptoxanthin,zea-xanthinand lutein. These compounds are

known to have antioxidant properties. Vitamin A is also required for maintaining healthy

mucus membranes and skin and is essential for vision. Consumption of natural fruits rich in

flavonoids helps the body to protect from lung and oral cavity cancers.

It is also a very good source of B-complex vitamins such as thiamin, pyridoxine, and folates.

These vitamins are essential in the sense that body requires them from external sources to

replenish.

Yogurt: Yogurt can boost immunity Researchers who studied 68 people who ate two cups of live-culture yogurt daily for three months found that these persons produced higher levels of immunity

boosting interferon. The bacterial cultures in yogurt have also been shown to stimulate infection-

fighting white cells in the bloodstream. Some studies have shown yogurt cultures to contain a factor

that has anti-tumor effects in experimental animals.


18/24

Tuna Sandwich: Albacore white tuna is a fatty coldwater fish high in protein, protective omega 3

fatty acids and heart-healthy oils. Three oz. of canned white tuna packed in oil contains 158 calories,

22 g of protein and 6 g of fat. For a healthier sandwich, substitute white bread for whole grain bread

for fewer calories and added fiber. Choose romaine lettuce instead of iceberg for added vitamins and

minerals. Use reduced calorie mayonnaise, or mix a small amount of mayonnaise with olive oil, garlic

and lemon for a healthful, gourmet alternative.
http://www.google.com/imgres?imgurl=http://media.lanecc.edu/users/powellt/Courses/225Lectures/04B/images/21YogurtBluebFacts2.jpg&imgrefurl=http://media.lanecc.edu/users/powellt/Courses/225Lectures/04B/L4Bpowell.html&h=640&w=480&sz=62&tbnid=p80dZNAaKl5B7M:&tbnh=96&tbnw=72&zoom=1&usg=__j1EmgDGCWaWf3DgOIL-ey1N6gh0=&docid=SY2aJpGo4dai1M&hl=en&sa=X&ei=nobGUMPRMumbiQKpt4GoDA&ved=0CHgQ9QEwCQ&dur=1418


19/24

Mangos: Mango fruit is rich in pre-biotic dietary fiber, vitamins, minerals, andpoly-phenolicflavonoidantioxidant compounds.

According to new research study, mango fruit has been found to protect against colon, breast,

leukemia and prostate cancers. Several trial studies suggest thatpolyphenolic anti-

oxidantcompounds in mango are known to offer protection against breast and colon cancers.

Mango fruit is an excellent source of Vitamin-Aand flavonoids like beta-carotene, alpha-

carotene, and beta-cryptoxanthin. 100 g of fresh fruit provides 765 mg or 25% of

recommended daily levels of vitamin A. Together; these compounds are known to have

antioxidant properties and are essential for vision. Vitamin A is also required for maintaining

healthy mucus membranes and skin. Consumption of natural fruits rich in carotenes is known

to protect the body from lung and oral cavity cancers.

Fresh mango is a good source of potassium. 100 g fruit provides 156 mg of potassium while

just 2 mg of sodium. Potassium is an important component of cell and body fluids that helps

controlling heart rate and blood pressure.

It is also a very good source of vitamin-B6 (pyridoxine), vitamin-C and vitamin-E. Consumption

of foods rich in vitamin C helps the body develop resistance against infectious agents and

scavenge harmful oxygen-free radicals. Vitamin B-6 or pyridoxine is required for GABA

hormone production within the brain. It also controls homocystiene levels within the blood,

which may otherwise be harmful to blood vessels resulting in CAD and stroke.

Further, it composes moderate amounts of copper. Copper is a co-factor for many vital

enzymes, including cytochrome c-oxidase and superoxide dismutase(other minerals function

as co-factors for this enzyme are manganese and zinc). Copper is also required for the

production of red blood cells.

Sweet Potatoes: Sweet potato is one of the average calorie starch foods (provide just 90calories/100 g vs. 70 calories/100 g of potato). The tuber, however, contains no saturated fats

or cholesterol and is rich source of dietary fiber, anti-oxidants, vitamins, and minerals.


20/24

Its calorie content mainly comes from starch, a complex carbohydrate. Sweet potato has

higher amylose to the amylopectin ratio than potato. Amylose raises the blood sugar levels

slowlyon comparison to simple sugars and therefore, recommended as a healthy food

supplement even in diabetes.

The tuber is an excellent source offlavonoid phenolic compoundssuch and vitamin A (100 g

tuber provides 14187 IU of vitamin A and 8509g of -carotene). The value is one of the

highest among the root-vegetables categories. These compounds are powerful natural

antioxidants. Vitamin A is also required by the body to maintain integrity of healthy mucus

membranes and skin. It is a vital nutrient for acuity of vision. Consumption of natural

vegetables and fruits rich in flavonoids helps to protect from lung and oral cavity cancers.

The total antioxidant strength of raw sweet potato measured in terms ofoxygen radical

absorbance capacity (ORAC) is 902mol TE/100 g.

The tubers are packed with many essential vitamins such as pantothenic acid(vitamin B-5),

pyridoxine(vitamin B-6), and thiamin (vitamin B-1), niacin, and riboflavin. These vitamins are

essential in the sense that body requires them from external sources to replenish. These

vitamins function as co-factors for various enzymes during metabolism.

Sweet potato provides a good amount of vital minerals such as iron, calcium, magnesium,

manganese, and potassium that are very essential for enzyme, protein, and carbohydratemetabolism.

Sun Flower Seeds: Delicious, nutty, and crunchy sunflower seeds are widely consideredhealthful foods. They are high in energy, 100 g seeds consist of 584 calories. Nonetheless, they

are incredible sources of health benefiting nutrients, minerals, antioxidants and vitamins.

Much of their calories come from fatty acids. The seeds are especially rich in poly-unsaturated

fatty acid linoleic acid, which comprise more 50% fatty acids in them. They are also good in

mono-unsaturated oleic acidthat helps lower LDLor "bad cholesterol" and increases HDL or

"good-cholesterol" in the blood. Research studies suggest that Mediterranean diet which is

rich in monounsaturated fats help to prevent coronary artery disease and stroke by favoringhealthy lipid profile.

Like other nuts, they are also a very good source of proteins with fine quality amino acids such

as tryptophan that are essential for growth, especially in children. Just 100 g of seeds provide

about 21 g of protein (37% of daily-recommended values).


21/24

In addition, the sunflower seeds contain health benefiting poly-phenol compounds such as

chlorogenic acid, quinic acid, and caffeic acids.These are natural anti-oxidants, which help

remove harmful oxidant molecules from the body. Further, chlorogenic acid helps reduce

blood sugar levels by limiting glycogen breakdown in the liver.

Further, the seeds are indeed a very rich source of vitamin E; contain about 35.17 g per100 g

(about 234% of RDA). Vitamin E is a powerful lipid soluble antioxidant, required for

maintaining the integrity of cell membrane of mucus membranes and skin by protecting it

from harmful oxygen-free radicals.

Sunflower kernels among is one of the finest sources of B-complex group of vitamins. They are

very good sources of B-complex vitamins such as niacin, folic acid, thiamin (vitamin B1),

pyridoxine (vitamin B6), pantothenic acid, and riboflavin.

Sunflowers are incredible sources of folic acid. 100 g of kernels contains 227g of folic

acid,which is about 37% of recommended daily intake. Folic acid is essential for DNA

synthesis. When given to an expectant mother during the peri-conception period, it may

prevent neural tube defects in the baby.

Niacin and pyridoxine are other B-complex vitamins found abundantly in sunflower seeds.

About 8.35 mg or 52% of daily-required levels of niacin is provided by just 100 g of seeds.

Niacin helps reduce LDL-cholesterol levels in the blood. In addition, it enhances GABA activity

inside the brain, which in turn helps reduce anxiety and neurosis.

The seeds are incredibly rich sources of many essential minerals. Calcium, iron, manganese,

zinc, magnesium, selenium, and copper are especially concentrated in sunflower. Many of

these minerals have a vital role in bone mineralization, red blood cell production, enzyme

synthesis, hormone production, as well as regulation of cardiac and skeletal muscle activities.


22/24

Part 6: My Plate

MyPlate Analysis for Nov 03, 2012, Nov 04, 2012, Nov 05, 2012

Goal* Actual % Goal

Grains 10.0 oz. eq. tips 12.4 oz. eq. 123.6%

Vegetables 4.0 cup eq. tips 5.8 cup eq. 145.2%

Fruits 2.5 cup eq. tips 9.8 cup eq. 393.3%

Dairy 3.0 cup eq. tips 3 cup eq. 99.2%

Protein Foods 7.0 oz. eq. tips 24.9 oz. eq. 355.1%

Empty Calories 648.0 774.3 119.5%

Based on 3200 Calorie Pattern.

GRAINS:

I believe that the analysis given is pretty close if not exact to my Dri goals I have always kept grains in

my diet even when I wasnt trying to. I think I just grew up eating these special foods that are good for

me, and just got the benefit of the doubt.

VEGETABLES:

Vegetables are very important to have in your diet they keep you healthy and prevent diseases from

happening. They hold lots of vitamins and minerals essential for our bodies daily growth and

development.

FRUITS: Fruits are like natures good source of candy, they are sweet and tasty but as well as

nutritious and beneficial. I consume these all the time when I ever there is fruit available I go for it its

so good, and I am so glad something that is so healthy is already for you to eat as soon as you gethome and taste so good.

DAIRY: I got to say first of all I love milk it is a great source of calcium protein and vitamin d. I love

how healthy dairy is not being limited to certain foods in its group, such as cheese, yogurt, milk,

margarine, & etc..


23/24

PROTEIN FOODS: I love eating steak and chicken so keeping up with this part of the diet was no

sweat. I consume these meals on a daily basis I love it every thing about protein is easy to find easy to

cook and my favorite easy to eat. I will never have to worry about being defient in this category so im

glad to say I am a carnivore.

EMPTY

CALORIES: My empty calorie intake was a little high but I managed to bring it down significantly

and I feel a lot better filling those with great healthy foods.

Healthy Meal Planner
http://www.google.com/imgres?imgurl=http://academyofstgeorge.org/wp-content/uploads/2010/11/Chef-Coopers-Nutrition-Plate.jpg&imgrefurl=http://academyofstgeorge.org/admissions-student-life/nutrition-charter&h=352&w=550&sz=79&tbnid=3cA5XJa2s1zAdM:&tbnh=86&tbnw=134&zoom=1&usg=__335uMin6HTwxhO80uy6JFtizbvg=&docid=uxfzsiCQ1fS8wM&hl=en&sa=X&ei=NpDGUMf4LISoiALMy4HwBg&ved=0CDsQ9QEwBA&dur=2797


24/24

Part 9 Closing:I have learned about how they I eat and the way it affects me. I have come see how to eat certain

foods in moderation and not over due them. Also I have learned if you dont eat enough the foods

that are important in your diet you can suffer from difiencicies and other sorts of illness. All the

projects I have done have brought me up with speed on how unhealthy our nation is and how un

conscious we are about the way we eat and spend our time doing nothing. My main focus is to start ahealth plan so I can get on the right track and plan a longer and healthier life. I will tell you this I will

from now on tremendously cut down the soda I drink the chips I eat and skip a few desserts here and

there because I know it wont hurt.

Bibliography:

Controversies (2011). Sizer and Whitney. Wadsworth, Cengage Learning.Nutrition Concept

www.livestrong.com/article/269625-importance-of-nutrition-labels/

Documents

Squire Ellis Final