DRI QUANTIFIED

DRI GOALS NUTRIENT Unit RDA/AI A GOOD SOURCE 10-19% (COLUMN=10%) B=A*.1
0.37 294.7 5.806 32.6 3.8 SKIP SKIP 1.7 0.16 3.4 0.32 0.24 0.26 3.2 0.26 0.48 80 18 3 180 3 200 1.6 80 940 2.2 SKIP

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

0.74 589.4 11.612 65.2 7.6

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

L Kcal

3.7 2947

MACRONUTRIENTS
g g
g g g

58.06 326
38 64 <29

g
g

17
1.6

mg mg mg mg mcg mcg mg mcg

mcg mcg mg mg mg mg mg
mg

VITAMINS 1.2 0.12 1.3 0.13 16 1.6 1.3 0.13 2.4 0.24 400 40 90 9 15 1.5
900 15 1000 8 400 4700 11 1500
90 1.5 100 0.8 40 470 1.1

Vitamin E Calcium Iron

Magnesium

MINERALS

Potassium Zinc Sodium

Protein 256% - Main Function: Needed by the body to grow new cells and replace worn out ones. A type of protein is an enzyme, which acts on other substances to change them chemically. Like Protein, the amino acids to create it are used to create hormones in the body as well as insulin and glucose. Proteins also build antibodies to fight off bacteria, viruses or other toxins that enter the body. Chronic Excess: Heart disease, kidney disease and adult bone loss.

Saturated Fat 71% - Main Function: To improve cardiovascular risk factors, stronger bones, Improve liver health, healthy lungs, healthy brain, proper nerve signaling, and strong immune system in low quantities. The DRI sets a goal of 20-35% recommended in a healthy individuals diet and the DG limits saturated fat of 10%. Chronic Deficiency: 3 Food Sources: Meat, dairy products and palm oil.

Cholesterol 203% - Main Function: Required to build and maintain membranes. It is an important precursor for the synthesis for Vitamin D and steroid hormones, as well as the sex hormones progesterone, estrogens and testosterone. Chronic Excess: Will build up and form plaque on arterial walls causing the arteries to become narrow and restrict blood flow. And can eventually lead to atherosclerosis and increase risk of heart attacks and strokes.

Omega-6 Linoleic 143% - Main Function: Plays acrucial role in brain function, as well as normal growth and development. Helps stimulate skin and hair growth, regulate metabolism, maintain bone health and the reproductive system. Omega-6 cannot be made by the body. Chronic Excess: Arthritis, inflammation and cancer.

Water 56% - Main Function: Carries nurients throughout the body, serves as the solvent for minerals, vitamins amino acids, and glucose and other small molecules, cleanses tissues and blood of wastes, actively participates in many chemical reactions, acts as a lubricant around joints, serves as a shock absorber inside the eyes, spinal cord, joints and amniotic sac surrounding a fetus in the womb, and aids in maintaining the bodys temperature. And it makes up about 60% of an adult persons weight. Chronic Deficiencies: With just 1% of body weight of fluid lost, headache, fatigue, confusion or forgetfulness and an elevated heart rate occur. 2% lost impairs physical functioning and physical activities.

Thiamin 156% - Main Function: Assists in metabolizing energy in all cells. Chronic Excess: No known chronic excess reported.

Riboflavin 261% -Main Function: Assists in metabolizing energy in all cells. Chronic Excess: No known chronic excess reported.

Niacin 217% - Main Function: Assists in metabolizing energy in all cells. Chronic Excess: When taking niacin supplements in large doses, it can cause low blood pressure, liver injury, peptix ulcers or vision loss. As well as hives, rash, excessive sweating, blurred vision liver damage and impaired glucose tolerance.

Vitamin B6 232% - Main Function: To metabolize amino acids by converting one kind of amino acid from a cell to other nonessential amino acids that the cell lacks. Chronic Excess: Can cause impaired memory, irritability, fatigue, depression, headaches, progression of muscle weakness, convulsions and skin lesions.

Vitamin B12 267% - Main Function: To help maintain the sheaths that surround and protect nerve fibers. Chronic Excess: No known chronic excess reported.

Folate 133% -Main Function: Assists in synthesizing DNA and in metabolizing of several amino acids. Chronic Excess: Are masked as the vitamin B12 deficiency symptoms

Vitamin C 146% - Main function: To aid in maintaining collagen which is the protein of the connective tissue. Helps to support the immune system, boost iron absorption and works as an intioxidant. Chronic excess: Can cause nausea, diarrhea and abdominal cramps. With the preexisting conditions, aggravation of gout and kidney stones will develop. May interfere with medical tests and therapies.

Vitamin D 61% - Main Function:In maintaining bone health, this vitamin aids in raising blood calcium and phosphorus levels. Affects how cells grow, multiply and specialize. It also functions as a hormone.

Chronic Deficiencies: Too little can create abnormalities in the bones of children known as rickets. In adults, bones that arent mineralized well result in a painful bone disease called osteomalacia. 3 Main Foods: tuna, milk and waffles (whole grain)

Vitamin A 190% - Main Function: Regulates genetic expressions. Aides in maintaining the cornea. Helps normal growth of the bones Chronic Excess: Only through supplementation of vitamin A can it increase activity in reducing bone density. Liver Abnormalities may occur as well as birth defects.

Calcium 185% - Plays roles in nerve transmission, muscle contraction and blood clotting. It also makes up bone and tooth structure. Regulates nerve transmission and helps maintain normal blood pressure. Chronic Excess: From supplements it can raise blood calcium levels, kidney stone risk, and interference with absorbtion of other minerals.

Iron 250% - Main Function: It carries oxygen required for cellular energy metabolism Chronic Excess: Excess of iron can cause liver failure, bone damage, diabetes, and heart failure.

Magnesium 149% - Main Function: Needed for normal heart functioning. Assists in the operation of more than 300 enzymes. Directly affects the metabolism of potassium, calcium and vitamin D. Chronic Excess: Through supplementation it can cause severe diarrhea, pH imbalance and dehydration.

Zinc 157% - Main Function: Although there is a small amount in our bodies, it helps nearly 100 enzymes to help metabolize macronutrients, protect cell structures against damage from oxidation, and assist the pancres with its digestive and insulin functions. Also helps liberate vitamin A from storage in the liver. Chronic Excess: Inhibits copper and iron absorption. Will lower your HDL cholesterol causing heart disease.

DRI GOALS vs. 3-DAY DIET RECORD

DRI GOALS WB1 3-day Analysis Intake vs. Goal (%)
Deficient <80% Excess >120%

NUTRIENT

UNIT

RDA/AI

UL

Intake

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

3.7 2,947 58.06 326 76 85 <29 17 1.6

0 0 0 0 0 0 0 0 0

2.08 2,811 158.28 358.56 35.16 92.73 19.83 24.26 1.3

56

Kcals g g
g

99 259 0 93 0 71 143 81

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 1.2 1.3 16 1.3 2.4 400 90 15 900 15 1000 8 400 4700 11 1500 0 0 35 100 0 1000 1800 4000 3000 1000 2500 45 350 0 40 2300 1.91 3.4 34.75 3.02 6.4 532.63 131.08 9.12 1,712 15.02 1,849 20.02 596.68 4,566 17.26 2.589.16 159 261 217 232 267 133 146 61 190 100 185 250 149 97 157 173

Vitamin E Calcium Iron

Magnesium

MINERALS

Potassium Zinc Sodium

PERFECT PLAN ANALYSIS

DRI GOALS WB1 3-day Analysis Intake vs. Goal Intake (%) WB4 3-day Intake vs. Goal (%) D Forgivable deficient Forgivable excessive 3.47 2,651 140.72 338.26 35.63 85.05 18.18 19.72 1.45
94

Intake C

WB1 vs WB4 Intake vs. Goal Intake (%)

NUTRIENT

Unit

RDA/AI

A
UL

B
Deficient <70% Excess >120%

E=(AC)

F=(B-D)
Overcame deficiency Overcame excess

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

3.7 2947 58.06 326 76 85 <29 17 1.6

0 0 0 0 0 0 0 0 0

2.08 2811 158.28 358.56 35.16 92.73 19.83 24.26 1.3

56 99 259 0 93 0 71 143 81

-1.39 160.44 17.56 20.3 -0.47 7.68 1.65 4.54 -0.15 -0.21 -0.39 4.31 -0.15 -2.67 -45.21 -16.24 -3.86 -136.04 1.64

-38 9 17 #VALUE! -1 #VALUE! 8 27 -10

Kcals g g
g

90 242 n/a 94 n/a 63 116 91

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 1.2 1.3 16 1.3 2.4 400 90 15 900 15 #REF! #REF! #REF! #REF! #REF! 0 0 35 100 0 1000 1800 4000 3000 1000 2500 45 350 0 40 2300 1.91 3.4 34.75 3.02 6.4 532.63 131.08 9.12 1711.96 15.02 1849 20.02 596.68 4566.02 17.26 2.589.16 159 261 217 232 267 133 146 61 190 100 185 250 149 97 157 173 2.12 3.79 30.44 3.17 9.07 577.84 147.32 12.98 1,848 13.38 2,282 18.76 590.95 5,145 19.3 2346 177 292 190 244 378 144 164 87 205 89 228 235 148 109 175 156 -18 -31 27 -12 -111 -11 -18 -26 -15 11 -43 15 1 -12 -18 17

Vitamin E Calcium Iron

Magnesium

MINERALS
-433 1.26 5.73 -578.98 -2.04 #VALUE!

Potassium Zinc Sodium

Flax Seed Flax, an annual plant that grows to about 4 feet tall, slender stems and bluish grey leaves that are 20 to 40 mm broad. Its flowers are blue (sometimes red) and range from 15 25 mm in diameter. It grows fruit that is a dry round capsule that can hold about 10 brown, yellow or golden, which are flaxseeds. The yellow flax is called solin and is very low in Omega 3s as well as a different oil profile. As for the brown flax, it is very high in Omega 3s, good amount of protein, has a large amounts of micronutrients and high in fiber, as well as lignans. Omega 3 fatty acids are important to our health but our bodies cannot produce this on its own so we must get them from our foods. Due to flaxseed being high in Omega 3s, it helps our hearts stay healthy in many ways. It helps with lowering your blood pressure which decreases the chances of heart attack, failure or disease. Helps with lowering your cholesterol. Due to it being a glycemic food it helps prevent diabetes by keeping blood sugar levels stable and less insulin will be needed for someone with diabetes. Builds up your immune system and can help with fibromyalgia or other immune disorders, healing your body from the inside out. Decreases inflammation and provides faster wound healing. Helps with weight loss because the high fiber and protein content takes a lot of time for your digestive system to process. Promotes intestinal health and can help with constipation or diarrhea. Brain function. Improves skin health. Reduces breast cancer, colon cancer, and prostate cancer and inhibit tumor growth by blocking enzymes that promote cancer and interfere with tumor growth. Also decreases hot flashes or even gets rid of them. In the US, flax acreage is concentrated in the North Central states such as Western Minnesota, North Dakota, northeastern South Dakota, and northern Montana. These states

have moderate summer temperatures and rainfall which is perfect for good flaxseed production. They also have fertile, fine textured, clay soils. California produces it in only two valleys, San Joaquin and Imperial Valley and southeaster Texas. The largest producer of flax is Canada with about 34% of the worlds flax. China is next at about 25% while we, the US, are only at 8% of the worlds production. Flax was one of the first crops cultivated by man. It is thought to be used by the Swiss Lake Dweller People of the Stone Age in the Mediterranean region of Europe. Flax linen was used to wrap mummies back in the ancient Egyptian tombs. In 1753, commercial production of fiber flax began but soon after the cotton gin was invented in 1793, flax production began to decline. Because of its use here in the US is practically none, today, individuals still grow this product for their own use.

SUPER FOODS MEAL PLAN USAGE

1 2 3 4 5 6 7 8 9 10

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

Waffle

Banana

NF Milk

Carrots

Celery

Almonds

Turkey

Salmon

Oatmeal

Rice

1 (7in.)

1 Medium

1 Cup

2 Large

1 Lrg. Stalk

1/4 Cup

1 oz

4 oz

2 Cups

1 Cup

DAY 1
2.0 1.0 1.0 1.0 1.0 1.0 3.0 1.0 1.0 2.0 2.0 2.0 1.0 1.0

DAY 2
1.0 2.0 1.0 1.0 1.0 2.0 1.0 1.0 2.0 1.0 1.0

4.0

1.0

3.0

DAY 3
1.0 1.0 1.0 1.0 1.0 1.0 1.5 2.0

Total Used

10.0

2.0

11.0

1.0

8.0

3.0

9.0

1.0

2.0

4.5

Water Water is a beautiful thing no matter which way you slice it. Whether youre listening to it flow slowly down a stream, feeling it pass your body when you jump into a pool or having a cold refreshing glass of water going down your throat. Water is essential for life to thrive and without it we would die. The average recommendation is approximately eight 8 ounces of water a day. A lot of people dont consume their recommended daily intake of fluids. Only about 35 40% of people here in America do and about 10% dont consume water at all. Water helps rid the body of wastes and built up sodium, especially during weight loss when the body has a lot more wastes to get rid of. Helps relieve constipation. Helps muscles maintain proper shape by giving them the natural ability to contract and prevent dehydration. Important in losing weight and keeping it off by suppressing appetite and helps metabolize stored fat. Even after overweight people lose all that excess weight and are left with saggy skin, water helps prevent that by plumping up the skin leaving it clear, healthy and resilient. Helps carry nutrients in the body. Acts as a lubricant around joints. Serves as a shock absorber inside the eyes, spinal cord, joints, and amniotic sac and aids in maintaining the bodys temperature. When you dont consume enough, real dangers occur such heart problems like cardiac arrest, dental disease, glaucoma, gallstones and stroke. Our bodies are very intelligent, it releases the right amounts of gastric juices accordingly to the types of food that enters it. However, if what we put into it is too liquid then the juices will not work. So the water is then absorbed into the walls of the stomach until the contents are liquid enough for the digestive juices to work. But when this happens, the concentrated part

left over usually ends up being thicker than the food usually is in the stomach. Now, due to this process, it will delay digestion and can possibly cause some foods to be absorbed through the walls of the stomach before the digestive juices get a chance to act. Thats why people should not consume water with meals. Our planet is about 70% water and out of it all only 1 % is safe for human consumption. Lakes and rivers are the primary sources of the 1 % and if they were ever contaminated, say by sewage, disease causing organisms can be transmitted by contact. Such diseases are: e. coli, salmonella, shigella, rotavirus, hepatitis A, giardia, campylobacter, enteroviruses, cryptosporidium and pinworms. How to prevent or reduce these risks are by washing hands under warm water with liquid soap, later for about 20 seconds and dry hands with a paper towel. To sanitize any equipment or areas you should use about 8 tablespoons of laundry bleach in each gallon used to sanitize, discard cloth items that cannot be laundered such as stuffed animals and toys, ventilation, and pets away from tracking the stuff.

Fiber Fiber has offered many health benefits for over a hundred years through managingweight, stabilizing blood sugar levels, lowering blood cholesterol levels, protects against large bowel cancer and as treating and/or preventing diverticular disease. High fiber foods manage weight offer fewer calories for the same volume of food, otherwise known as energy dense foods. This allows someone to take hundreds of excess calories off their daily intake and provide them with lower and the correct caloric consumption on a day to day basis. They also require more chewing time which allows the body to register when you are satisfied and stop eating. Leave you full longer from the food lingering in your stomach longer. Foods rich in fiber have been associated with significant reductions in coronary heart disease and other coronary mortalities. Because of these effects it lowers cholesterol and blood pressure as well. Decreasing intakes of refined carbohydrates and increasing intakes of fiber decreases the chance of type 2 diabetes. Here in the US, people are consuming the opposite and increasing this risk to nearly epidemic proportions. There have been studies that colon cancer can be prevented through having a high fiber diet, along with breast cancer. Diverticulosis is a common condition that is caused by the formation of small pouches (diverticula) in the colon and is prevented with high intakes of fiber to stop this disease, also known as diverticulosis disease.

Now, at this point fiber sounds safe but you can over consume fiber, making it harmful. It can lead to dehydration and cause vitamins, minerals, protein and calories to not be absorbed. And inadequate amounts can lead to diahrria. The best sources of fiber are in whole grain products; beans, lentils, peas, fruits vegetables and nuts. As for refined foods such as fruit juices and white flour based products they do not offer half as much fiber and are usually juiced up with chemicals.

SUPER FOODS NUTRITION PROFILE

1 2 3 4 5 6 7 8 9 10

List Super Food

Waffle

Banana

NF Milk

Carrots

Celery

Almonds

Turkey

Salmon

Oatmeal

Rice

Portion Size
QUANTITY

1 (7in.)

1 Medium

1 Cup

2 Large

1 Lrg. Stalk

1/4 Cup

1 oz

4 oz

2 Cups

1 Cup

NUTRIENT

Unit L

Good
0.37

Excellent
0.74

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

0.3

0.09

0.22

0.13

0.6

0.02

0.08

0.39

0.12

Skip

MACRONUTRIENTS
g g
g 5.806 32.6 3.8 0 0 0 6.91 25 1.88

1.29 26.95 3.07

8.26 12.15 0

1.34 13.8 4.03

0.44 1.9 1.02

6 6 3

7.76 0 0

22.5 0 0

11.89 56.16 7.96

6.54 35 2.95

Skip Skip g
g 1.7 0.16 3.4 0.32 1.88 0.16

EFA: n-6 EFA: n-3

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

0.05 0.03 0.04 0.09 0.78 0.43 0 23.6 10.27 0 3.54 5.9 0.31 31.86

0 0

0.17 0 0.1 0.08 1.42 0.2 0 27.36 8.5 0 1202.4

0.05 0 0.01 0.03 0.2 0.04 0 23.04 1.98 0 14.08 79.01 1.08 0 0 0

0 0 0 0 0 0 0 0 0.07 0 0

0.72 0.04 0 0.06 2.47 0.18 0.38 0.98 0 0.06 6.8 7.94 0.43 8.5 83.35 0.88

0.2 0.33 0.26 0.43 9.81 0.93 3.61 28.35 0 0 13.61

2.53 0.08 0.36 0.07 1.05 0.02 0 28.08 0 0 0 42.12 4.21 126.36 327.6 4.68

0.2 0.16 0.09 0.14 2.11 0.22 0 42.64 0 0 0 4.92 0.98 52.48 165.64 2.2

VITAMINS mg mg mg mg mcg mcg mg mcg

mcg mg mg mg mg mg mg 0.12 0.13 1.6 0.13 0.24 40 9 1.5 90 100 0.8 40 470 1.1 0.24 0.26 3.2 0.26 0.48 80 18 3 180 200 1.6 80 940 2.2 0.16 0.26 1.04 0.08 0.38 38.25 0 0 48.75 1.61 28.5 171 0.87 0.11 0.45 0.23 0.09 1.23 12.25 0 2.94 149.45 298.9 0.07 26.94 382.2 1.03

Calcium Iron
Magnesium

194.25

47.52 0.43 17.28 460.8 0.35

25.6 0.13 7.04 166.4 0.8

13.61 0.91 32.88 555.61 0.73

Potassium Zinc Sodium

422.44 0.18

Skip

Sources
http://www.hort.purdue.edu/newcrop/afcm/flax.html http://www.flaxcouncil.ca/english/index.jsp http://www.agmrc.org/commodities__products/grains__oilseeds/flax/ http://naldc.nal.usda.gov/download/CAT86200930/PDF http://benefitofflaxseed.org/ http://www.hort.purdue.edu/newcrop/afcm/flax.html http://courses.washington.edu/conj/bess/cholesterol/liver.html http://www.highvibrations.org/archive3/water.html http://wws.peacecorps.gov/wws/stories/stories.cfm?psid=2102 http://www.arlingtontx.gov/water/pdf/Revised_Sewer_Disease_Prevention_10-10-06.pdf http://www.highonhealth.org/is-it-bad-to-drink-fluids-with-a-meal/ http://www.afic.org/WMWS/dietary_fiber.shtml http://ajcn.nutrition.org/content/31/10/S43.3.short http://lpi.oregonstate.edu/infocenter/phytochemicals/fiber/