Tracking My Macros

Victor Trejo Mount San Antonio College Fall Semester 2013 Professor. C Betty Crocker

Table of Contents

Quality Levels (Pg. 3) Nutrition Profile (Pg.4) Perfect Plan Analysis (Pg.5) Super Foods (Pg.6) Farm to Table (Pg.7) My Plate (Pg.8) Water Wellness (Pg.9) Fiber Wellness (Pg.10) My Wellness Life (Pg.11)

My Nutrition Profile
This is a nutrient profile I had created in a span of 3-days with no restrictions on foods to eat. In greater detail I will summarize my Nutrient Profile of its outcomes of being deficient and excessive against my DRI health Standards. (Highlighted below) DRI GOALS vs. 3-DAY DIET RECORD
DRI GOALS WB1 3-day Analysis Intake vs. Goal (%)

NUTRIENT

UNIT

RDA/AI

UL

Intake

Deficient <80% Excess >120%

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

3.7 2512 60.96 282.6 38 55.82 27.9 17 1.6

0 0 0 0 0 0 0 0 0

2.25
3255.44 317.67 340.31 41.31 79.42 24.4 12.17 0.76

61% 130%

Kcals g g
g

MACRONUTRIENTS
521% 120% 109% 142% 87% 72% 48%

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 1.2 1.3 16 1.3 2.4 400 90 15 900 15 0 0 30 80 0 800 1800 50 2800 800 1.94 1.72 57.19 3.8 3.27 415.72 222.32 2.01 262.14 8.27 162% 132% 357% 292% 136% 104% 247% 13% 29% 55%

Vitamin E

MINERALS
Calcium Iron
Magnesium

mg mg mg mg mg mg

1000 8 400 4700 11 1500

2500 45 350 0 34 23

1640.47 25.4 648.3 3420.96 14.48 1824.75

164% 318% 162% 73% 132% 122%

Potassium Zinc Sodium

Summary below

My Perfect Plan Analysis

Providing a systematic Summary of dietary changes that I had made from my first 3-day diet compared to my second 3-day diet (WB4). Will be incorporating whole foods, nutrient density and other concepts.

PERFECT PLAN ANALYSIS

DRI GOALS WB1 3-day Analysis Intake vs. Goal Intake (%) WB4 3-day Intake vs. Goal (%) D Forgivable deficient Forgivable excessive 3.23 2742.09 223.27 340.19 64.18 67.26 16 10.68 1.62 87% 109% 366% 120% 169% 120% 57% 63% 101% -0.98 513.35 94.4 0.12 -22.87 12.16 8.4 1.49 -0.86 -0.23 -0.4 -0.83 1.15 0.2 -491.55 7.77 -0.68 1471.61 -8.55 -68.19 -3.97 -173.68 1561.63 -2.55 -516.92 -30% -9% 54% WB1 vs WB4 Intake vs. Goal Intake (%)

Intake C

NUTRIENT

Unit

RDA/AI

UL

B
Deficient <80% Excess >120%

E=(AC)

F=(D-B)
Overcame deficiency Overcame excess

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

3.7 2512 60.96 282.6 38 55.82 27.9 17 1.6

0 0 0 0 0 0 0 0 0

2.25 3255.44 317.67 340.31 41.31 79.42 24.4 12.17 0.76

61% 130% 521% 120% 109% 142% 87% 72% 48%

26% -20% -155% 0% 60%

Kcals g g
g

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 30 80 0 800 1800 50 2800 800 2500 45 350 0 34 23 1.94 1.72 57.19 3.8 3.27 415.72 222.32 2.01 262.14 8.27 1640.47 25.4 648.3 3420.96 14.48 1824.75 162% 132% 357% 292% 136% 104% 247% 13% 29% 55% 164% 318% 162% 73% 132% 122% 2.17 2.12 58.02 2.65 3.07 907.27 214.55 2.69 1733.75 16.82 1708.66 29.37 821.98 4982.59 17.03 2341.67 181% 163% 363% 204% 128% 227% 238% 18% 193% 112% 171% 367% 205% 106% 155% 156% 19% 31% 5% -88% -8% 123% -9% 5% 164% 57% 7% 50% 43% 33% 23% 34%

Vitamin E Calcium Iron

Magnesium

MINERALS

Potassium Zinc Sodium

SUPER FOODS! Whats the Big Deal?

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

ALMONDS

BANANAS

GREEK YOUGURT

APPLES

CHIA SEEDS

ORANGES

SPINACH

BROCOLLI

CARROTS

AVOCADOS

2 oz

2 cups

2 cups

1 cup

1 oz

1 cup

2 cups

3 cups

2 cup

DAY 1
0.0 0.0 0.0 1.0 0.0 1.0 0.0 0.0 1.0 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 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 1.0 0.0 1.0 0.0 0.0 0.0 0.0 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

DAY 2
0.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 1.0 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

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

1.0 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

DAY 3
0.0 0.0 0.0 0.0 0.0

Total Used

3.0

2.0

2.0

1.0

1.0

1.0

2.0

2.0

1.0

2.0

Farm To Table & Receipt WB6 not submitted. Will Complete when turned in. (500word info for super food) Receipt
Dry Ingredients

3 1/2 cups organic oats (gluten-free, if needed) 1/2 cup organic hemp seeds 1/2 cup organic chia seeds 1/4 cup organic flaxseeds (freshly ground) 3/4 cups organic almonds (freshly ground in tiny pieces)

Wet Ingredients

1/2 cup organic raw honey (or other liquid sweetener for vegan) 1/2 cup organic applesauce 3/4 cups organic almond butter 1/2 cup organic coconut oil (melted/liquid) 1 1/2 teaspoon organic vanilla extract

Directions Put flaxseeds into a coffee grinder and grind into a powder. Set aside. Put almonds into a food processor and process until they are in tiny pieces. Set aside. In a large bowl, mix all dry ingredients together (oats, hemp seeds, chia seeds, ground flax seeds, ground almonds and coconut, if used). In a medium sized bowl, mix all wet ingredients together (raw honey or other liquid Step sweetener, applesauce, almond butter, melted coconut oil and vanilla extract). 1 Take the wet ingredient mixture and combine in the large bowl with the dry ingredients and stir until well combined, using your hands if needed. Put the mixture in an 8 x 8 glass baking dish and press the mixture firmly. Put in the refrigerator or freezer to chill or until the mixture is firm. Cut into even size bars or smaller sized squares. Keep in refrigerator until ready to serve because they will get soft if left out at room temperature

My Plate

Water: The Thirst Quencher Natural Drink

The benefits of consuming water is a great tool to improving and fighting against multiple health issues. Water has many beneficial traits to it such as, being a zero calorie beverage, containing no sugar, helps maintain healthy skin (overall presentation), improves the digestion of foods, improves the brain function, and helps with losing weight. Water has no nutrient base but is considered as a super food that provides multiple improvements to ones overall health. Water is a much healthier choice of beverage then any sugary drink on the market. An average soda has around 25g-35g of sugar in on 12oz can. Which can lead to roughly an extra 100-200 calories of unhealthy weight. Water has zero grams of sugar and zero calories. It benefits the human body by fueling it with a natural source of liquid. The body lives off water however, if we fill it with over processed drinks it leads to weight-gain and an increased chance of diabetes. A report by Michigan State University states that, studies show that drinking water 20 minutes before eating a meal helps us have a sense of being fuller, which prevents us from over eating those extra calories we don't need. Not only does water help with weight issues but it benefits the brain and muscles as well. Water should be a vital role in daily activity because the brain is over 80% water so it's essential to keep it hydrated. If someone is looking to gain healthy lean weight it can be a great tool to increase muscle size because, our body is approximately 70% of water however our muscle tissue is made of 75% of water. It greatly helps with the increase of healthy weight. If we were to switch juices with water the body would have a great deal of change. High chances of diabetes, increase of cancers, weight-gain and most important it would be a very unnourished body that would not be able to do daily activities as to say an active water consumer. In my workbook one (wb1) and workbook two (wb2) I aimed to drink at least 8ounces per day since I am an active weightlifter looking to gain lean muscle mass. I incorporate water throughout the day evenly to have a sense of fullness to not snack on certain foods or binge when all I really needed was a cup of water to satisfy my hunger.

Fiber Wellness Nutritious Fiber

Fiber has two types of forms. Insoluble fiber which is grainy, skins of many fruits and vegetables, and in sources of wheat products. Soluble fiber is found in brown rice, oats, apples, and in vegetables in broccoli. Both fibers are found in wellness plans and in many meal plans, because both fibers are needed to sustain a healthy digest tract and other functions to the body. High fiber are tightly condensed which means, they take longer to digest. The longer fiber takes to digest the fuller your body will be. In result it can benefit people who plan to watch to their weight and of course benefit obese people. Some fibrous foods have a fewer a calories count however, they are not all considered as empty calories. Fiber foods are the exact opposite to empty calories. Empty calories are foods that have no nutritional value to the body such as sodas and alcoholic beverages however, fiber is jam packed with healthy vitamins and minerals. Fiber not only benefits weight management but it helps decrease certain risk factors such as type 1 diabetes. Since fiber is a very slow digestion nutrient is helps prevent sudden spikes of glucose levels in the body. Since soluble fiber play a major role to prevent type 1 diabetes it helps improve blood glucose levels and lower cholesterol when eating at least 25-35grams of fiber. Fiber relieves inflammation and helps build stool which is always because cholesterol is released when stuck on fibrous stools. In both my recorded meals for WB1 and WB4 is had constant cups of fiber. I had a mix of soluble and insoluble fiber foods. They varied from apples, broccoli, carrots and oatmeal. I never counted calories from the fiber I had received in my diet because I am looking to increase weight. I do know that the more carbohydrates I do consume I as well have to keep in mind to increase fiber in my diet because it helps with my digestion and decrease certain risk factors that can harm mine or anyone's health.

My Wellness Life