Colorful Diets

By: Candace Basehart Mt San Antonio College

Fall 2012 Professor: Betty Crocker

Table of Contents:
1

Table of contents
1. 2. 3. 4. 5. 6. 7. Quality Levelspage 3 My Nutrition Profile..page 4-14 Perfect Plan Analysis (PPA)..page 15-16 Super Foods...page 17 Farm to table..page 18 My Plate.page 19 Resources...page 20

Quality Levels
DRI QUANTIFIED
DRI GOALS NUTRIENT Unit RDA/AI A GOOD SOURCE 10-19% (COLUMN=10%) B=A*.1
0.27 150.6

EXCELLENT SOURCE 20% (COLUMN=20%) C=A*.2

0.54 301.2 9.798 33.6 5 SKIP SKIP

Water Kcals PROTEIN CHO Fiber LIPIDS Saturate d EFA: n-6 EFA: n-3
Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A
(RAE)

L Kcal

2.7 1506

MACRONUTRIENTS
g g
g g g

48.99 168
25 58 15

4.899 16.8 2.5

g
g

12
1.1

1.2 0.11

2.4 0.22

VITAMINS mg mg mg mg mcg mcg mg mcg

mcg mcg mg mg mg mg mg 1000 32.4 310 4700 12

1.1 1.1 14 1.3 2.4 400 75 15

700

0.11 0.11 1.4 0.13 0.24 40 7.5 1.5 70 0

0.22 0.22 2.8 0.26 0.48 80 15 3 140 0

Vitamin E Calcium Iron

Magnesium

MINERALS
100 3.24 31 470 1.2 200 6.48 62 940 2.4

Potassium Zinc

Sodium

mg

1500

SKIP

My Nutrition Profile:
DRI GOALS vs. 3-DAY DIET RECORD
DRI GOALS WB1 3-day Analysis

NUTRIENT

UNIT

RDA/AI

UL

Intake

Intake vs. Goal (%)

Deficient <80% Excess >120%

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

2.7 1506

1.9
1429.34

71%

Kcals g g
g

95%

MACRONUTRIENTS
48.99 168 50 58 15 12 1.1 37.14 245.43 13.01 38.61 9.76 3.6 0.5 76% 101% 52% 117% 65% 30% 46%

g g g
g

EFA: n-6 EFA: n-3

Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A Vitamin E Calcium Iron
Magnesium
(RAE)

VITAMINS mg mg mg mg mcg mcg mg mcg

mcg mcg mg mg mg mg mg mg 1.1 1.1 14 1.3 2.4 400 75 15 700 0 0.74 1.29 8.2 105 2.67 325.16 42.35 4.78 236.71 67% 118% 59% 80% 111% 81% 56% 32% 34%

MINERALS
1000 32.4 310 4700 12 1500 715.46 8.48 147.03 1432.28 5.5 1814.74 72% 26% 47% 30% 46% 121%

Potassium Zinc Sodium

10

11

Deficient: Water Main functions of nutrient Result of chronic deficiencies Water rich foodsProtein Main functions of nutrient Result of chronic deficiencies Protein rich foodsFiber Main functions of nutrient Result of chronic deficiencies Fiber rich foodsn-6 Main functions of nutrient- metabolize to produce hormone-like agents called eicosanoids, which include prostaglandins, thromboxanes, and leukotrienes. Result of chronic deficiencies- important consequences for endothelial cell physiology, and activity is impaired by pharmacological and genetic inhibition which may represent a good in vitro system to study endothelial dysfunction. n-6 rich foods- leafy green vegetables, nuts, vegetable oils. n-3 Main functions of nutrient- While not involved in eicosanoid formation, it is the major polyunsaturated fatty acid found in the brain and is important for brain development and function. Result of chronic deficiencies- The dopamine mesocorticolimbic pathway is affected by deficiency in n-3 polyunsaturated fatty acids. n-3 rich foods- fish (both finfish and shellfish and their oils and eggs) and organ meats. Thiamin Main functions of nutrient Result of chronic deficiencies Thiamin rich foodsVitamin C Main functions of nutrient- make collagen, a protein required to help wounds heal. In addition, vitamin C improves the absorption of iron from plant-based foods and helps the immune system work properly to protect the body from disease. Result of chronic deficiencies- You can get scurvy. Scurvy causes fatigue, inflammation of the gums, small red/purple spots on the skin, joint pain, poor wound healing, and corkscrew hairs. Additional signs of scurvy include depression
12

as well as swollen/bleeding gums and loosening/loss of teeth. People with scurvy can also develop anemia. Scurvy is fatal if it is not treated. Vitamin C rich foods- citrus fruits, other fruits and vegetables, and foods/beverages that are fortified with vitamin C Vitamin D Main functions of nutrient Result of chronic deficiencies Vitamin D rich foodsVitamin A (RAE) Main functions of nutrient- important for normal vision, the immune system, and reproduction. Vitamin A also helps the heart, lungs, kidneys, and other organs work properly. Result of chronic deficiencies- The most common symptom of vitamin A deficiency in young children and pregnant women is an eye condition called xerophthalmia. Xerophthalmia is the inability to see in low light, and it can lead to blindness if it isn't treated. Vitamin A rich foods- Beef liver (organ meats), dairy products, and fruits. Calcium Main functions of nutrient- The body needs calcium to maintain strong bones and to carry out many important functions. Almost all calcium is stored in bones and teeth, where it supports their structure and hardness. The body also needs calcium for muscles to move and for nerves to carry messages between the brain and every body part. Result of chronic deficiencies- Low bone mass (osteopenia) and increasing the risks of osteoporosis and bone fractures. Symptoms of serious calcium deficiency include numbness and tingling in the fingers, convulsions, and abnormal heart rhythms that can lead to death if not corrected. Calcium rich foods include- Milk, cheese, and yogurt. Iron Main functions of nutrient- A key part of many proteins and enzymes that maintain good health. In humans, iron is an essential component of proteins involved in oxygen transport. It is also essential for the regulation of cell growth and differentiation. Result of chronic deficiencies- A deficiency of iron limits oxygen delivery to cells, resulting in fatigue, poor work performance, and decreased immunity. Iron rich foods- Red meats, fish, and poultry. Magnesium Main functions of nutrient- Needed for more than 300 biochemical reactions in the body. It helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Result of chronic deficiencies- Low levels of calcium in the blood (hypocalcemia). Magnesium deficiency is also associated with low levels of potassium in the blood (hypokalemia).
13

 Zinc

Magnesium rich foods- legumes, nuts, whole grains, and vegetables. Main functions of nutrientResult of chronic deficienciesZinc rich foodsExcess:

Sodium Main functions of nutrient Result of chronic deficiencies Sodium rich foods-

14

Perfect Plan Analysis (PPA)

PERFECT PLAN ANALYSIS

DRI GOALS WB1 3-day Analysis Intake vs. Goal Intake (%) WB4 3-day WB1 vs WB4 Intake vs. Goal Intake (%)

Intake C

Intake vs. Goal (%) D Forgivabl e deficient Forgivabl e excessive

NUTRIENT

Unit

A RDA/AI
UL

B
Deficient <70% Excess >120%

E=(AC)

F=(BD)
Overcam e deficienc y Overcam e excess

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

2.7 1506 48.99 168 50 58 15 12 1.1

0 0 0 0 0 0 0 0 0

1.9 1429.34 37.14 245.43 13.01 38.61 9.76 3.6 0.5

0.71 0.95 0.76 1.01 0.52 1.17 0.65 0.3 0.46

2.22

82% 83% 147% 69% 76% 105% 71% 138% 169%

-0.32 172.75 -34.95 129.47 -5.93 -22.41 -0.88 -12.96 -1.36 -0.19 -0.18 -11.05 103.61 -0.81 130.52 -30.88 -1.09 -319.68 0

-0.11 0.12 -0.71 0.32 -0.24 0.12 -0.06 -1.08 -1.23

Kcal s g g
g

1256.59 72.09
115.96 18.94 61.02 10.64 16.56 1.86

MACRONUTRIENTS

g g g
g

EFA: n-6 EFA: n-3

Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A
(RAE)

VITAMINS mg mg mg mg mcg mcg mg mcg

mcg mcg mg mg mg mg mg mg 1.1 1.1 14 1.3 2.4 400 75 15 700 0 #REF! #REF! #REF! #REF! #REF! 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0.74 1.29 8.2 105 2.67 325.16 42.35 4.78 236.71 0 715.46 8.48 147.03 1432.28 5.5 1814.74 0.67 1.18 0.59 0.8 1.11 0.81 0.56 0.32 0.34 0 0.72 0.26 0.47 0.3 0.46 1.21 616.99 8.85 285.15 2755.28 6.77 1871.66 62% 27% 92% 59% 56% 125% 0.93 1.47 19.25 1.39 3.48 194.64 73.23 5.87 556.39 84% 134% 137% 107% 145% 49% 98% 39% 79% -0.17 -0.16 -0.78 -0.27 -0.34 0.32 -0.42 -0.07 -0.45 0 0.1 -0.01 15 -0.45 -0.29 -0.1 -0.04

Vitamin E Calcium Iron

Magnesium

MINERALS
98.47 -0.37 -138.12 -1323 -1.27 -56.92

Potassium Zinc Sodium

Essay Deficiencies Overcome: I think a lot of where the deficiencies that I had were coming from were all of the microwavable dinners/lunches I had put into my meal plan. And so I changed my meal plan in the WB4 assignment to all whole foods and to what I thought to be nutrient dense. I also edited my super foods to whole foods, and incorporated them into my new, nutrient dense meals. One of the most basic nutrients I was deficient in was water, and it was also the easiest to increase my consumption of. More deficiencies Ive overcome are protein, fiber, omega 6 and omega 3, thiamin, niacin, vitamin C, vitamin A, and magnesium. I researched which foods had more of each nutrient that I was deficient in and I tried to incorporate those foods into my diet plan, while still making sure that theyre healthy, whole foods.

16

Super Foods
SUPER FOODS MEAL PLAN USAGE
1 2 3 4 5 6 7 8

List Super Food Portion Size Breakfast Lunch Dinner Snack 1 Snack 2 Breakfast Lunch Dinner Snack 1 Snack 2 Breakfast Lunch Dinner Snack 1 Snack 2

Avocado

Walnuts

Salmon

Almonds

Carrots with reduced fat ranch dressing

Apples with peanut butter

Strawberry and banana smoothie

Vegetarian vegetable soup

9 Sandwich made with smoked turkey, olive oil and whole wheat bread

10

orange

4.72 oz.

.88 oz.

3 oz.

1.27 oz.

6.42 oz.

8.68 oz.

8 oz.

8.5 oz.

4.57 oz.

4.62 oz.

DAY 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 1.0 0.0 1.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

DAY 2
0.0 0.0 1.0 0.0 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 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

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 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

DAY 3
0.0 1.0 0.0 0.0 0.0

Total Used

1.0

1.0

1.0

1.0

1.0

1.0

1.0

1.0

1.0

1.0

Use numbers and decimals for each food used to reflect the quantity and the meatime. Each must be used at least once.

17

Farm to Table
#1 Super food: Asparagus

18

My Plate GrainsGoal: 5.0 oz. Actual: 1.5 oz. %Goal: 30.3% VegetableGoal: 2.0 cups Actual: .9 cups %Goal: 46.2% FruitsGoal: 1.5 cups Actual: .2 cups %Goal: 11.1% Protein FoodsGoal: 5.0 oz. Actual: 3.5 oz. %Goal: 69.9% Empty CaloriesGoal: 132.0 Actual: 218 %Goal: 165.2% DairyGoal: 3.0 cups Actual 0.4 cups %Goal: 12%

My Plate Analysis is a lot more general than DRI goals because they dont specify too much when it comes to low-fat, whole foods, nutrient dense, and all the different nutrients, while DRI goals do. Yes, I believe My Plate is very user friendly, because its simple, colorfully appealing, and easy to understand so that everyone can do follow My Plate standards.

19

Resources
Textbook Websites used to find information for My Nutrition Profile section: http://www.plosone.org/article/info:doi/10.1371/journal.pone.0029680 http://ods.od.nih.gov/factsheets/list-all/ http://www.ncbi.nlm.nih.gov/pubmed/11916751

20