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Table of Contents
Part 1: Quality Levels . Page 3 Vnnnnnnnnnn Jkkkkkkkk

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Part 1: Quality Levels

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My DRI Quality Levels

**These are my DRI Goals according to my height weight, age and BMI.

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Part 2: My Nutrition Profile

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Main Functions of ALL the Nutrients

My Deficiencies: 1. WATER
Main Function: In the human body, water makes up two-thirds of the weight. Without water, humans would not survive for more than a few days. All the cells and organs need water to function. Water serves as a lubricant, surrounds the joints, and makes up saliva. Water regulates the body temperature and helps prevent and relieve constipation by moving food through the intestine. Chronic Deficiencies: When there is not enough water in the body, the body fluids will be out of balance, causing dehydration. Dehydration could be life threatening. Chronic Excess: There are no reported results of excess water. 3 Food Sources: Soup, Milk, and Juices

2. Calories:
Main Function: The amount of calories in the diet refers to how much energy is provided for the body. Chronic Deficiencies: Not having the adequate amount of calories could be associated with anorexia nervosa and bulimia. Chronic Excess: Excessively intaking too many calories could rebound to weight gain and unhealthy eating habits.

3. Protein
Main Function: Protein is the building blocks of life. It is needed to repair and maintain itself. Every cell in the human body contains protein. Protein is especially important for growth and development during childhood, adolescence, and pregnancy. Chronic Deficiencies: Inadequate levels of protein could lead to poor growth, learning problems, and poor wound healing. Those in developing countries form a disease called Kwashiorkor when there is not enough protein provided. They have a relatively normal weight, dry, brittle skin, loss of muscle mass, and a swollen belly. Another disease of protein malnutrition is Marasmus. It is also in developing countries when the diets of children six to eighteen months are a cereal drink, low calories, and low protein. Chronic Excess: Excess protein has no benefit. It causes
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weakened kidneys, heart disease, adult bone loss, and cancer. 3 Food Sources: Meats, Eggs, and Fish

4. Carbohydrates (CHO)
Main Function: Our brain gets its energy source from carbohydrates, and is the bodys preferred energy source. Chronic Deficiencies: Inadequate levels of carbohydrates can lead to weight loss and starvation. Chronic Excess: Excess levels of carbohydrates can lead to weight gain.

5. Fiber
Main Function: Dietary fiber is found in plants such as fruits, vegetables, and grains. It adds bulk to your diet by making you feel fuller faster, and could be helpful when controlling weight. Fiber aids digestion and helps prevent constipation. Chronic Deficiencies: Not enough fiber in ones diet can lead to constipation. Chronic Excess: Eating a large amount of fiber can cause intestinal gas, bloating, and abdominal cramps, which usually goes away once the body gets used to the increase fiber in the diet. Too much fiber may also interfere with the absorption of minerals such as iron, zinc, magnesium, and calcium. However, this isnt much of a concern because high-fiber foods are normally rich in minerals. 3 Food Sources: Oat Bran, Barley, and Lentils

6. Lipids
Main Function: Lipids serve as a cushion to the vital organs, it protects the body from extreme temperatures, it is converted to other compounds such as hormones, bile and Vitamin D, and is a major component in the cell membrane. Lipids also provide more energy per grams than carbohydrates and proteins. It contributes to the flavors of foods and gives you the feeling of fullness after a meal. Chronic Deficiencies: When there is a low level of lipids in the body, the organs dont have a cushion to protect them. Chronic Excess: An excess amount of lipids can lead to obesity, insulin resistance, diabetes, and heart disease. 3 Food Sources: Canola Oil, Margarine, and Avocado

7. Saturated Fat
Fat is essential for the proper performance of the body. They also provide fatty acids, linoleic and linolenic, which are not made by the body. Fats also provide the body with energy, control inflammation, blood clotting, and brain development. Chronic Deficiencies: There are no reported results for deficient saturated fat.
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Chronic Excess: Eating too much saturated fat is one of the major risk factors for heart disease. It causes a soft, waxy substance called cholesterol to build up in the arteries. 3 Food Sources: Butter, Cheese, and Whole Milk

10. Thiamin
Main Function: Helps with energy metabolism. Chronic Deficiencies: A person who is deficient in thiamin could get a disease called Beriberi, which is a disease causing inflammation of the nerves. They could also experience heart failure, enlarged heart, muscle weakness, short-term memory, confusion, difficulty walking, anorexia, and weight loss. Chronic Excesses: There are no reported results of excess thiamin. 3 Food Sources: Pork Chops, Enriched Cereal, and Sunflower Seeds

11. Riboflavin
Main function: Helps with energy metabolism. Chronic Deficiencies: Those who are deficient in riboflavin have cracks and redness at the corners of their mouth, they have a painful, smooth, purplish-red tongue, they are sensitive to light, have a sore throat, and also have inflamed eyes and eyelids. Chronic Excesses: There are no reported results of excess riboflavin. 3 Food Sources: Beef Liver, Yogurt, and Milk

12. Niacin
Main Function: Helps with energy metabolism. Chronic Deficiencies: When someone is deficient in niacin, they could get a disease called Pellagra, which is characterized by flaky skin. They may also experience mental depression, fatigue, loss of memory, headache, diarrhea, abdominal pain, vomiting, and also a swollen, smooth, bright red or black tongue. Chronic Excess: When too much niacin is in the body, a person could experience excessive sweating, blurred vision, liver damage, painful hives and rash, and also an impaired glucose tolerance. 3 Food Sources: Chicken Breast, Tuna, and Enriched Cereal

13. B-6
Main Function: B-6 has three main functions. It is a coenzyme needed in amino acid and fatty acid metabolism. B-6 also helps convert tryptophan, which is needed for normal growth in infants and for nitrogen balance is adults, into niacin and serotonin. Hemoglobin is also made for red blood cells with B-6. Chronic Deficiencies: Those who suffer from Vitamin B-6 deficiency experience anemia, depression, confusion, abnormal brain wave patterns, and also convulsions. Chronic Excess: Those who suffer from excess B-6 suffer from depression, fatigue, impaired memory, headaches, nerve damage causing numbness and muscle weakness, and also skin lesions. 3 Food Sources: Beef Liver, Baked Potato, and Chicken Breast
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14. B-12
Main Function: B-12 is a coenzyme needed in new cell synthesis. It helps to maintain nerve cells as well. Chronic Deficiencies: Those who are deficient in B-12 suffer from Pernicious and Large-Cell Type Anemia, a smooth tongue, tingling or numbness, fatigue, memory loss, and paralysis. Chronic Excess: There are no reported results of excess B-12. 3 Food Sources: Chicken Liver, Tuna, and Sirloin Steak

15. Folate
Main Function: Its a coenzyme needed for new cell synthesis. Chronic Deficiencies: A deficiency in folate leads to anemia, a smooth, red tongue, depression, mental confusion, weakness, fatigue, and headaches. Most importantly, a low intake of folate could increase the risk of neural tube birth defects. Chronic Excess: Those who intake excess folate, have the same symptoms as those who are deficient in vitamin B-12. 3 Food Sources: Beef Liver, Lentils, and Pinto Beans

16. Vitamin C
Main Function: Vitamin C assists with the formation and maintenance of collagen for your bones, teeth, skin and tendons. It is also an antioxidant, which helps prevent oxidation, helps protect your immune system from free radicals, helps promote iron absorption, and reduces inflammation. Vitamin C also forms scar tissue and restores Vitamin E. Chronic Deficiencies: When one is deficient in Vitamin C, they get a condition called scurvy. Scurvy is characterized by swollen bleeding gums, loose teeth, and opening of previously healed wounds. These sufferers also get swollen ankles and red spots on their skin from where blood leaked out of the capillaries. Anemia is also caused by the deficiency of Vitamin C. Chronic Excess: When there is an excess of Vitamin C in the body, one could feel nauseous, have abdominal pains, and have diarrhea. Too much Vitamin C also interacts with ant-clotting medications, insulin response, and kidney disease patients. It also causes displeasure of kidney stones. 3 Food Sources: Sweet Red Pepper, Orange Juice, and Strawberry

17. Vitamin D
Main Function: Vitamin D regulates blood calcium and phosphorus levels. It increases absorption from the digestive tract, withdrawals calcium from the bones, and motivates preservation by the kidneys. Vitamin D works together with many other micronutrients in keeping the immune system healthy as well.
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Chronic Deficiencies: When children are deficient in Vitamin D, they produce a disease called Rickets. Rickets is when the childs legs start to bowed in because the bones are soft and unable to mineralize newly forming bone. They are prone to fractures and deformity. Children deficient in the vitamin also get protruding bellies. Adults deficient in Vitamin D get osteomalacia. Osteomalacia is when the bone weakens and can cause fractures and breaks more easily. This typically happens in adults over 50 and seniors. Chronic Excess: Vitamin D is the most toxic vitamin. It elevates blood calcium, calcifies the soft tissues of blood vessels, kidneys, the heart, lungs, and the tissues of joints. One may also experience excessive thirst, headaches, nausea, and weakness. Chronic excess is usually caused by taking supplements. 3 Food Sources: Salmon, Tuna, and Fortified Milk (Sunlight also promotes Vitamin D)

18. Vitamin A
Main Function: Vitamin A is one of the most important vitamins. It is an originator of Beta-Carotene. It also actively forms retinol, retinal and retinoic acid in the body. Vitamin A is great for gene regulation, eyesight, immunity, reproduction, and growth. Chronic Deficiencies: When someone is deficient in Vitamin A, they experience night blindness, which is when vision takes a while to recover after exposure to flashes of bright light at night. When Vitamin A is insightful, one could become blind and have xerophthalmia, which is the progressive dryness and hardening of the cornea. When there is not enough Vitamin A in the body, there is an altered response to infection and it weakens the defenses. Chronic Excess: When there is excess Vitamin A, the activity of bone dismantling increases and reduces bones density and causes pain. It could also cause liver abnormalities and birth defect. When there is an excess of Beta-Carotene, one just gets a harmless yellow or orange tone to the skin. 3 Food Sources: Beef Liver, Carrots, and Sweet Potato

19. Vitamin E
Main Function: Vitamin E is the bodys main protector against oxidation. It protects cell membranes and extinguishes free radicals. It is also an antioxidant that protects polyunsaturated fatty acids. Chronic Deficiencies: When Vitamin E is deficient, red blood cells have breakage and nerves are damaged. Chronic Excess: When there is too much Vitamin E in the body, it enhances the effect of anti-clotting medications. 3 Food Sources: Sunflower Seeds, Wheat Germ, and Safflower Oil

20. Calcium
Main Function: Calcium is used in building and maintaining bones and teeth. It also aids in blood clotting, nerve functions, and muscles contractions. Calcium maintains normal levels of blood pressure and stomach acid a s well. Chronic Deficiencies: When one is deficient in Calcium, they have weak and brittle bones and some children grow at a slower rate. Chronic Excess: When there is an extreme excess of Calcium, a person could produce kidney stones. 3 Food Sources: Fortified Milk, Soybeans, and Broccoli
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21. Magnesium
Main Function: Magnesium in the body contract and relaxes the muscles. It is also the production of protein and energy and transports it as well. Magnesium is also the function of certain enzymes in the body. Chronic Deficiencies: Deficiency of magnesium typically occurs in people who abuse alcohol, or in those who absorb less due to burns, certain medications, low blood levels or calcium, or surgery. Some symptoms could be anorexia, confusion, fatigue, insomnia, muscle twitch, rapid heartbeat, and poor memory. Chronic Excess: When the body has an increased amount of Magnesium, the body usually removes the excess amounts. 3 Food Sources: Banana, Legumes, and Almonds

22. Potassium
Main Function: The body needs Potassium to build protein and muscles, break down and use carbohydrates, maintain normal body growth, and control the acid-bade balance and activity of the heart. Chronic Deficiencies: Hypokalemia is the name given when there is a low level of Potassium in the blood. It causes muscles to weaken, an abnormal heartbeat, and high blood pressure. Chronic Excess: Too much Potassium in the blood is known as hyperkalemia. When one has that, it could cause abnormal and dangerous heart rhythms. 3 Food Sources: Kiwi, Lima Beans, and Sweet Potatoes

23. Zinc
Main Function: Zinc is found in every cell in the body. The body needs Zinc to help the immune system fight off bacteria and viruses. It also needs it to make proteins and DNA. During pregnancy, infancy, and childhood, the body needs Zinc to grow and develop properly. It is important for proper senses of taste and smell as well. Chronic Deficiencies: Deficiency in Zinc causes slow growth in infants and children, delayed sexual development in adolescents and weakness in men. It also causes hair loss, diarrhea, eye and skin soreness, and loss of appetite. Chronic Excess: Signs of excess Zinc include nausea, vomiting, loss of appetite, stomach cramps, diarrhea, and headaches. When people take too much Zinc, they sometime have problems such as low copper levels, lower immunity, and low levels or HDL cholesterol, or the good cholesterol. 3 Food Sources: Oysters, Fortified Breakfast Cereals, Beans

My Excess: 1. Sodium
Main Function: Sodium is used to control blood pressure and blood volume. It is also needed for the muscles and nerves to work properly. Chronic Deficiencies: There are no chronic deficiencies of sodium. Chronic Excess: Too much sodium in the diet may lead too high blood pressure and build-up of fluids in people with congestive heart failure or kidney disease.
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3 Food Sources: Sodium Chloride (or table salt), Milk, and Celery

Just Right 1. Iron

Main Function: Iron is an essential mineral in the body because it is needed to make part of the blood cells. Chronic Deficiencies: Low iron levels can lead to anemia. Some symptoms include low energy levels, shortness of breath, headaches, dizziness, or weight loss. Typically, those at risk for low iron levels are women who are pregnant or who just had a baby, women with heavy menstrual periods, strict vegetarians, and anyone who have any type of bleeding in the intestine. Chronic Excess: It is unlikely that a person would intake too much iron. However, if one does, they either are put on a low-iron diet, allowed no iron supplements, or have to have blood removed on a regular basis. 3 Food Sources: Dried Beans, Dried Fruits, and Eggs

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Part 3: Perfect Plan Analysis

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Nutrients I was able to overcome:

Water Calories Carbohydrates Lipids N-6 Thiamin Niacin B6 Vitamin C Magnesium And Zinc

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Reaching the DRI (Dietary Reference Intake) goals was more difficult then I imagined. I work full time, I go to school full time, and Im a full time mom trying to think of healthy meals is nearly impossible. When creating my perfect plan analysis, I wanted to include everything that I would actually eat. I still allowed myself some Subway runs, but made sure I ate a chicken breast sandwich with the vegetables instead of ham. Having ten main super foods also helped me overcome a few of my deficiencies. Walnuts and pomegranates are very nutritious and were the foods that had the best sources. The hardest nutrient I had to overcome was water. Im not one to drink much water, so trying to add that much was really difficult. I had to at least have sixteen ounces with every meal and snack I ate. I was extremely excited when I overcame that deficiency. The DASH diet is a low sodium plan to try to help reduce the risk from consuming more than the recommended amount of sodium. DASH stands for Dietary Approaches to Stop Hypertension and is recommended by the National Institutes of Health, the American Heart Association, and the Dietary Guidelines for Americans. It has been studied that if an average American reduced their intake of sodium, 68,000 lives would be saved each year. That makes you want to think twice about the types of food we are putting our bodies! The 2010 Dietary Guidelines recommends that most people have less than 1500 mg/day. Younger, healthy people without high risk for hypertension should reduce their intake of sodium to less than 2300 mg/day. I consumed 2842.86 mg during my Perfect 3-day analysis. So many foods just naturally have sodium. My top three super foods that had the most sodium was a bean and cheese burrito with 1047.18 mg, American cheese with 472.06 mg and Oatmeal with 4 98.42 mg. I could help reduce my sodium with more natural foods. Instead of buying the beans in a can for my burrito, I could learn how to make them my own so I have more control of what is going into my body.

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Part 4: Super Foods

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My Top Super Foods

* Walnuts 1. I only used this super food once. 2. Walnuts are a good source of protein, fiber, thiamin, B6, folate, iron and zinc. It is an excellent source of N-6, N-3 and magnesium.

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3. I chose walnut as one of my super food because I have always enjoyed them and have always heard how healthy they were. I didnt actually realize how healthy they were until after this project and doing a little research on the walnut. * Apple 1. I only used this super food once. 2. Apples are a good source of carbohydrates and fiber. 3. I absolutely love apples. I used to eat them all the time when I was younger. Ive always known that they are a great source of fiber, so that is why I chose them as my super food. * Banana 1. I only used this super food once. 2. Bananas are a good source of carbohydrates, fiber, and magnesium, and an excellent source of B6. 3. I chose bananas because they are quick and easy. If you are on the go and you want a quick snack, bananas are great. They also help reduce cramping, which a big plus. * Oatmeal 1. I only used it once. 2. Oatmeal is a good source of fiber, N-6, Vitamin A, and potassium. It is excellent for protein, carbohydrates, thiamin, riboflavin, B12, calcium, iron, magnesium, and zinc. 3. I love oatmeal. I eat it about three times a week. I knew the oats were really healthy for you but I didnt realize how many vitamins and mineralize it actually had. * Bean and Cheese Burrito 1. I only used this once. 2. A bean and cheese burrito is an excellent source of protein, carbohydrates, fiber, N-3, thiamin, niacin, folate, calcium, and iron. It is a good source of N-6, riboflavin, B-12, and zinc. 3. I chose a bean and cheese burrito because it is simple and quick. Besides the excessive sodium, a bean and cheese burrito has many other excellent and good sources. * Chicken Breast 1. I only used this once. 2. A chicken breast is a good source of B6, and an excellent source of protein and niacin. 3. I chose a chicken breast as one of my super foods because I knew any type of meat provided protein. I probably should have chosen a red meat though, so I could have gotten all the minerals and vitamins that come along with it. * Eggs 1. I only used eggs once. 2. Eggs are a good source of N-6, N-3, Vitamin D, Vitamin A, iron, and zinc. They are also an excellent source of protein, riboflavin, and B12.
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3. I chose eggs as one of my super foods because they are an excellent source of protein. * Carrots 1. I used carrots twice. 2. Carrots are a good source of carbohydrates, thiamin, niacin, B6, Vitamin C, iron, and potassium. They are an excellent source of fiber and Vitamin A. 3. I chose carrots because they are a good snack that can be taken on the go, and they provide a lot of vitamins and minerals. * Strawberry Yogurt 1. I used this super food twice. 2. Yogurt is a good source of riboflavin and vitamin D. It is also an excellent source of calcium. 3. I really enjoy eating yogurt. I knew that it probably had an excellent source of calcium, so that is why I chose it. * Oranges 1. I used oranges twice. 2. Oranges are a good source of fiber and thiamin, and are an excellent source of Vitamin C. 3. Oranges are a great source of Vitamin C; I love fruit so I had to include fruit that I knew were really healthy. * Pomegranate 1. I used pomegranate twice. 2. They are a good source of thiamin, B6, magnesium, and potassium. Pomegranates are a great source of carbohydrates, fiber, folate, and vitamin C. 3. I was not really familiar with pomegranate until Professor Crocker mentioned it. I chose to do my #1 super food on it as well and I found out so many interesting information about the fruit, which you will soon read about.

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Part 5: Farm to Table #1 Super Food

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Pomegranate
What is a pomegranate? Pomegranate is an orange-sized fruit with a tough reddish outer skin. The shell begins yellow and then turns into a rich red when matured. Inside the inedible shell are individual cells containing seeds that are edible. Each seed is surrounded by a juice-filled sac. Depending on the individual pomegranate, the juice could be extremely sour or pleasantly tart, with some sweetness. Some history and interesting facts behind this delicious fruit... The pomegranate is a native from Iran to the Himalayas in north India. It was refined over the Mediterranean region since ancient time. Spanish settlers introduced the tree into California in 1769. Pomegranate is an ancient fruit with a history in myth, symbol, art, medicine and religion. The ancients believed that the pomegranate was gifted with magical properties, naming it the king of all fruits. The Egyptian Pharaohs admire the fresh juice of the pomegranate and believed that it strengthens the body and spirit. They would carve beautiful icons of pomegranates of their pyramids to symbolize the strengths and spirits. It is said, that the pomegranates date back to 1000 BC. The Italians believed that Adam and Eve fell from grace in the Garden of Eden after Eve took a bite from a pomegranate not an apple. Pomegranate is also known as the love potion by the ancient Greeks. They proclaimed that the first pomegranate tree was developed on the Greek Island of Cyprus by Aphrodite, the Goddess of Love. Some cultures even place the fruit in the bedroom of newlyweds to encourage fertility. Pomegranate is the fruit of a bush. The tree or rounded shrub can grow up to 20 30 feet tall, but typically only grown to 12 - 16 feet. The trunk of the tree or shrub is covered by a red-brown bark, which later becomes gray. They grow best in the sunniest, warmest part of the yard or orchard and naturally adapt to regions with cool winters and hot summers. A pomegranate tree could severely be injured by temperatures below 12F. Now, it is commercially grown in California and other areas with a similar climate. The pomegranate does best in well-drained ordinary soil and only has to be watered every 2 to 4 weeks. Typically, pomegranates are in season from October to December, but here in California, they are available to us from August to November. I recently just bought some pomegranates from Albertsons and they were about $3.00 each. While they are in season, the prices tend to drop a little.

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Pomegranates are a very nutritious fruit. They are 105 calories in each pomegranate. There are 26.44 grams in total carbohydrates and 25.52 grams in sugars. Pomegranates even provide 1.46 grams of protein. They are a good source of Vitamin A, Vitamin C, Vitamin K, Potassium, Folic Acid, Calcium, and Iron. It is shown, that pomegranates are an anti-cancer agent because of the antioxidant effects. Eating pomegranates could help prevent heart disease, cholesterol, and foam cell formation. One study showed that pomegranate was found to reduce LD, or the bad cholesterol, by 90%. It reduces the fatty deposits built up in the arteries and veins. Pomegranates are also a great source of fiber, which not only helps with cholesterol, but also improving digestive functions.

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Recipe for the Mind

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