CamposJ WBFinal

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Table Of Contents

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3
Quality Levels

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1hlamln
1) Chlef funcLlons of nuLrlenL
a) 1hlamln helps Lhe body cells change carbohydraLes lnLo energy.
2) 8esulL of Chronlc deflclencles
a) Severe 1hlamln deflclencles can lead Lo poLenLlal faLal hearL fallure or perlpheral
neuropaLhy.
3) 8esulL of 1oxlclLy
a) 1here are negaLlve effecLs from an excess of Lhlamln.
4) lood sources
a) Some food sources of Lhlamln are Lggs, lean meaLs, legumes, nuLs, and whole gralns.
8lboflavln
a) 8lboflavln works wlLh Lhe oLher 8 vlLamlns. lL ls essenLlal for body growLh and Lhe
producLlon of red blood cells.
a) Larly deflclency sympLoms lnclude weakness, faLlgue, and mouLh paln, burnlng eyes and
lLchlng. Severe deflclency can cause braln dysfuncLlon.
a) 1here are negaLlve effecLs from an excess of rlboflavln.
4) lood sources
a) Some food sources of rlboflavln are
nlacln
a) nlacln ls a 8 vlLamln LhaL helps malnLaln healLhy skln and nerves. lL also has cholesLerol-
lowerlng effecLs.
a) ueflclency ln nlacln can resulL ln pellagra, whlch leads Lo rashes. Some oLher sympLoms
lnclude vomlLlng, dlarrhea, depresslon, faLlgue and loss of memory.
a) 1here are negaLlve effecLs from an excess of nlacln.
4
4) lood sources
a) Some food sources of nlacln are avocados, flsh, poLaLoes, poulLry, and nuLs.
vlLamln 86
a) vlLamln 86 helps form red blood cells and malnLalns braln funcLlon. 1hls vlLamln also
plays a role ln Lhe proLelns LhaL are parL of many chemlcal reacLlons ln Lhe body.
a) Severe deflclency ln vlLamln 86 can resulL ln neurologlcal dlsorders, skln changes, and
posslbly anemla.
a) 1here are negaLlve effecLs from an excess of vlLamln 86.
4) lood sources
a) Some food sources of vlLamln 86 are avocado, bananas, legumes, meaL, poulLry, and
nuLs.
vlLamln 812
a) 812 ls lmporLanL for meLabollsm, lL helps form red blood cells and maln Lhe cenLral
nervous sysLem.
a) ueflclency ln vlLamln 812 can cause neurologlcal deLerloraLlon, megaloblasLlc anemla,
and posslble lmpalred lmmune funcLlon. ln chlldren, a lack of vlLamln 812 can severely
delay Lhelr developmenL.
a) 1here are negaLlve effecLs from an excess of vlLamln 812.
4) lood sources
a) Some food sources of vlLamln 812 are meaL, eggs, organ meaLs, poulLry, shellflsh,
forLlfled foods such as soymllk, and all mllk producLs.
lolaLe
a) lolaLe works wlLh oLher 8 vlLamlns Lo form red blood cells. lL ls also needed for Lhe
producLlon of unA, whlch conLrols Llssue growLh and cell formaLlon.
a) ueflclency ln folaLe wlll lncrease Lhe chance of blrLh defecLs ln lnfanLs.
a) 1here are negaLlve effecLs from an excess of folaLe.
3
4) lood sources
a) Some food sources of folaLe are beeLs, drled beans, forLlfled cereals, green leafy
vegeLables, lenLlls, oranges, peanuL buLLer, asparagus, and broccoll.
vlLamln C
a) vlLamln C ls an anLloxldanL LhaL promoLes healLhy LeeLh and gums. lL helps Lhe body
absorb lron and malnLaln healLhy Llssue. lL also promoLes wound heallng.
a) 1here are negaLlve effecLs from an excess of vlLamln C.
4) lood sources
a) Some food sources of vlLamln C are broccoll, brussels sprouLs, cabbage, caullflower,
clLrus frulLs, poLaLoes, splnach, sLrawberrles, and LomaLoes.
vlLamln u
a) vlLamln u helps Lhe body absorb calclum, whlch you need for Lhe normal developmenL
and malnLenance of healLhy LeeLh and bones. lL also helps malnLaln Lhe proper blood
levels of calclum and phosphorus.
a) ueflclency of vlLamln u ls assoclaLed wlLh muscle weakness and ls mosLly common ln Lhe
elderly.
a) 1here are negaLlve effecLs from an excess of vlLamln u.
4) lood sources
a) Some food sources of vlLamln u are faLLy flsh, flsh llver olls, forLlfled cereals, forLlfled
mllk, and dalry producLs.
vlLamln A (8AL)
a) vlLamln A helps form and malnLaln healLhy LeeLh, bones, sofL Llssue, mucus membranes,
and skln.
a) lnsufflclenL vlLamln A may lmpalr vlslon, severe deflclency can lead Lo bllndness. vlLamln
A deflclency also causes nlghL bllndness, and lncreases Lhe raLe of chlldren's deaLh do Lo
dlarrhea and measles.
6
a) 1here are negaLlve effecLs from an excess of vlLamln A.
4) lood sources
a) Some food sources of vlLamln A are dark-colored frulL, dark leafy vegeLables, egg yolk,
forLlfled mllk, forLlfled dalry producLs, llver, and boLh flsh and beef llver.
Alpha-1ocopherol (vlLamln L)
a) vlLamln L ls an essenLlal anLloxldanL LhaL plays a role ln Lhe formaLlon of red blood cells
and helps Lhe body use vlLamln k.
a) ueflclency ln vlLamln L can lead Lo muscle dysLrophy and or sudden deaLh.
a) 1here are negaLlve effecLs from an excess of vlLamln L.
4) lood sources
a) Some food sources of vlLamln L are avocado, dark green vegeLables, margarlne, olls,
papaya, mangos, seeds, and nuLs.
)#'*+%,(
Calclum
a) Calclum ls essenLlal Lo Lhe developmenL of LeeLh and bones. lL also helps wlLh blood
coagulaLlon, muscle conLracLlon, and nerve funcLlon.
a) Calclum deflclency leads Lo weak bones, rlckeLs ln Lhe young, LhaL can resulL ln bone
deformaLlon such as bowed legs.
a) An excess of calclum reduces absorpLlon and uLlllzaLlon of zlnc.
4) lood sources
a) Some food sources of calclum are mllk, yogurL, hard cheeses, forLlfled cereals, and
splnach.

lron
a) lron ls needed for cellular oxldaLlon
7
a) lron deflclency causes anemla, lL also lmpalrs braln developmenL, and lncreases
maLernal and chlld morLallLy.
a) An excess of lron lnLerferes wlLh Lhe absorpLlon of phosphorous
4) lood sources
a) Some food sources for lron are forLlfled cereals, beans, lenLlls, beef, and eggs.
Magneslum
a) Magneslum ls essenLlal for normal skeleLal developmenL.
a) 8esulLs of deflclency are vasodllaLlon, reducLlon ln blood pressure, hyperlrrlLablllLy, and
sllpped Lendons.
a) An excess of magneslum upseLs calclum and phosphorous meLabollsm.
4) lood sources
a) Some food sources of magneslum are green leafy vegeLables, 8razll nuLs, almonds,
soybeans, and hallbuL.
oLasslum
a) oLasslum ls an elecLrolyLe LhaL helps Lo conducL elecLrlcal charges ln Lhe body.
a) normal levels of poLasslum are crlLlcal because deflclency can resulL ln hearL and
nervous sysLem fallure.
a) CasLrolnLesLlnal sympLoms are Lhe mosL common effecLs of an excess of poLasslum lnn
Lhe body. LxLreme excess of poLasslum can lead Lo hyperkalemla, whlch ls a much more
serlous reacLlon.
4) lood sources
a) Some food sources of poLasslum are sweeL poLaLoes, bananas, yogurL, and soybeans.
Zlnc
a) Zlnc has a role ln almosL all of Lhe body's funcLlons, and lL ls needed for Lhe producLlon
of body enzymes.
8
a) Severe deflclency ln zlnc can lead Lo reLarded growLh, dlarrhea, menLal dlsLurbance, and
recurrenL lnfecLlons.
a) An excess of zlnc lnLerferes wlLh copper meLabollsm and may cause anemla.
4) lood sources
a) Some food sources of zlnc are red meaLs, some seafood, and forLlfled cereals.
Sodlum
a) Sodlum helps wlLh normal appeLlLe. lL also helps wlLh nerve Lransmlsslon and muscle
acLlon.
a) ueflclency of sodlum can resulL ln reduced growLh, and welghL loss ln adulLs. ln severe
condlLlons deflclency can cause lnferLlllLy ln males and delayed sexual maLurlLy ln
females.
a) 1oxlclLy of sodlum can resulL ln Lhe resLrlcLlon of waLer.
4) lood sources
a) SalL ls Lhe maln source of sodlum.

9

10
My nutrition Profile
-.** /00*'1#2 / 34+ 567 87'$%9* :(; <4%,= %'1 >?@A

.4B+C* /'%,D(#(
kcals:
1) Lasagna, wlLh MeaL or oulLry_780 kcal
2) lzza, wlLh MeaL, 1hlck CrusL_729.96 kcal
3) 8eer_613.01 kcal
4) Sandwlch, Club, wlLh Crllled Chlcken and 8acon_389.6 kcal
3) Sandwlch, 8oasL beef wlLh Cheese_473.44 kcal
SaLuraLed laL:
1) Lasagna, wlLh MeaL or oulLry_13.33 g
2) lzza, wlLh MeaL, 1hlck CrusL_11.38 g
3) Sandwlch, 8oasL beef wlLh Cheese_9.03 g
4) Sandwlch, Club, wlLh Crllled Chlcken and 8acon_8.33 g
3) ork, Loln, an lrled_3.89 g
Cmega-3 Llnolelc:
1) Sandwlch, Club, wlLh Crllled Chlcken and 8acon_0.37 g
3) PoL uog Welner, on 8un_0.27 g
4) Soup, oLaLo_0.27 g
3) lrench lrles, lrled ln vegeLable Cll_0.23 g
llber:
1) Creen 8eans, lrozen_8.1 g
2) eanuLs, ury 8oasLed_3.84 g
3) Lasagna, wlLh MeaL or oulLry_3.3 g
4) Soup, oLaLo_4.38 g
Sugar:
1) Arlzona, omegranaLe, Creen 1ea_47.3 g
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2) 8ed 8ull, Lnergy urlnk_43.63 g
3) Soda, epper 1ype_36.48 g
4) 8eese's uff Cereal_27.38 g
3) Cake, umpkln wlLh lclng, repared_24.93 g
Sodlum:
1) Lasagna, wlLh MeaL or oulLry_1803 mg
2) Sandwlch, Club, wlLh Crllled Chlcken and 8acon_1688.4 mg
3) Sandwlch, 8oasL beef wlLh Cheese_1633.28 mg
4) lzza, wlLh MeaL, 1hlck CrusL_1334.72 mg
3) PoL uog Welner, on 8un_717.4 mg

12
Perfect Plan Analysis
-.** /00*'1#2 ? 34+ EE/ %'1 >?FA

5#*$%+D CG%'H*( 3+4& >?@ $4 >?F

keeplng Lrack of my regular dleL revealed how unhealLhy my dally dleL ls, and made me
reallze LhaL a change needs Lo be made. l've always known LhaL my food cholces aren'L always
Lhe healLhlesL. My excuse has always been LhaL my work and school schedule ls Loo hecLlc Lo
make a healLhy sack lunch, and LhaL fasL food ls [usL more convenlenL. 1haL sLraLegy has noL
only added a few pounds, buL has also made me lazy. l rarely exerclse anymore because l'm Loo
Llred. Whlch aL Llmes ls Lrue, buL ln order for me Lo malnLaln a healLhy llfe sLyle l know l have Lo
geL of Lhe couch on my down Llme and puL ln some work.
My W81 revealed LhaL l was ln Laklng an excesslve amounL of empLy calorles, and LhaL l
was deflclenL ln some nuLrlenLs LhaL are essenLlal Lo Lhe body. l'm Lhe Lype of person LhaL wlll
sklp a meal and make up for LhaL sklpped meal by eaLlng more for dlnner, or subsLlLuLlng LhaL
meal wlLh a candy bar and an energy drlnk. 1haL's Lhe Lype of menLallLy LhaL l've had for Lhe lasL
couple of years fasL food, candy bars, and sugary drlnks Lo keep me fueled and on Lhe move.
1haL way of llvlng has kepL me all hyped up on sugar, buL has done noLhlng for my body
nuLrlLlon wlse.
Cnce l read over my W81 reporL l reallzed l was deflclenL ln kllocalorles, llplds, omega 3,
vlLamln u, vlLamln A, vlLamln L, and poLasslum. Comlng up wlLh a perfecL Lhree-day meal plan
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was noL Lhe easlesL Lhlng for me Lo come up wlLh for me, so l flgured sLlcklng Lo whole foods
would be a good place Lo sLarL. 8elng deflclenL ln kllocalorles was blg surprlse Lo me, buL Lhe
facL LhaL l was always Llred made sense Lo me now. l was uslng more kllocalorles Lhan l was ln
Laklng, and l [usL slmply wasn'L produclng enough energy. ln my A l goL mosL of my
kllocalorles from my whole gralns such as brown rlce, and whole wheaL bread. lncludlng a
varleLy of beans also gave me Lhe addlLlonal amounL of kllocalorles LhaL l needed plus lL gave
me a source of vlLamln L and poLasslum. My deflclency ln llplds was also somewhaL shocklng Lo
me. ln order Lo add good llplds Lo my A l added a varleLy of nuLs, l also lncluded ollve oll for
cooklng, and Lhe addlLlon of avocado Lo some of my meals also gave me an addlLlonal boosL of
omega 3. 1he boosL ln vlLamln u came from a varleLy of flsh LhaL was lncluded lnLo my A such
as Lllapla and salmon. Mllk was also a blg conLrlbuLor of vlLamln u, as well as vlLamln A, buL
splnach was Lhe maln source ln my A of vlLamln A, vlLamln L as well as poLasslum.
1he uASP dleL ls a low sodlum plan LhaL helps reduce Lhe consumpLlon of
sodlum ln Lhe dally dleL. uASP recommends LhaL healLhy people should reduce Lhere ln Lake of
sodlum Lo fewer Lhan 2300 mg per day. eople wlLh hlgh blood pressure, dlabeLes, chronlc
kldney dlsease, and over Lhe age of 31 should lower Lhere ln Lake Lo fewer Lhan 1300 mg per
day. ln my W81 l was consumlng 3833.43 mg, whlch ls an excesslve amounL of sodlum. 1he
source of Lhe excess amounL of sodlum came mosLly from Lhe processed food LhaL l was
consumlng. ln my W84 l was able Lo lower my consumpLlon of sodlum Lo 1234.1 mg chooslng
whole foods over processed foods was Lhe reason for such a Lurn around. l was able Lo reduce
Lhe amounL of sodlum l was consumlng by more Lhan half by maklng LhaL slmple change.
8educlng sodlum ln Lake ls much more Lhan [usL holdlng back on Lhe Lable salL. eople musL be
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aware of Lhe amounL of sodlum LhaL ls consumed Lhrough Lhe foods Lhey eaL. Sodlum lsn'L Lhe
only mlneral LhaL uASP sLresses abouL. Calclum, poLasslum, and magneslum are all parL of Lhe
uASP dleL, Lhese Lhree mlnerals have a poslLlve effecL on blood pressure. 1he sLudles
conducLed by uASP have been sponsored by nPL8l and were conducLed ln four medlcal
cenLers. 1he four medlcal cenLers are 8rlgham and Women PosplLal, uuke PyperLenslon
CenLer, 1he Sarah W. SLedman nuLrlLlon and meLabollsm cenLer, and !ohns Popklns medlcal
lnsLlLuLlon.

13

Super Foods

1) Splnach
a) usage
l) l used splnach as parL of Lwo meals, buL had a LoLal of 3 servlngs.
b) LxcellenL or Cood ln nuLrlenLs
l) Splnach ls an excellenL source of dleLary flber.
ll) Splnach ls a good source of nlacln and zlnc.
c) MoLlvaLlon for usage
l) l'm a blg fan of splnach. l have always en[oyed eaLlng lL.
2) Whole WheaL 8read
a) usage
l) l used whole wheaL bread on Lhree dlfferenL occaslons for a LoLal of Lhree servlngs.
l) Whole wheaL bread ls an excellenL source of magneslum.
ll) Whole wheaL bread ls a good source of selenlum.
l) Whole wheaL bread ls low ln saLuraLed faL and ln cholesLerol.
3) 8ananas
a) usage
l) l used bananas for Lwo dlfferenL snacks for a LoLal of Lwo servlngs.
l) 8ananas are an excellenL source of vlLamln 86
ll) 8ananas are a good source of dleLary flber, vlLamln C, poLasslum, and magneslum.
l) l was deLermlned Lo use a loL of whole foods and bananas are full of nuLrlenLs.
4) Mushrooms
a) usage
l) l used mushrooms for one meal for a LoLal of Lwo servlngs.
l) Mushrooms are an excellenL source of vlLamln u, Lhlamln, rlboflavln, nlacln, vlLamln
86, panLhoLhenlc acld, phosphorus, poLasslum, copper and selenlum.
ll) Mushrooms are a good source of dleLary flber, proLeln, vlLamln C, folaLe, lron, zlnc,
and magneslum.
16
l) Mushrooms are full of nuLrlenLs and l have always en[oyed eaLlng Lhem.
3) Salmon
a) usage
l) l used salmon for one meal for a LoLal of 1 servlng.
l) Salmon ls an excellenL source of proLeln, vlLamln 812, and selenlum.
ll) Salmon ls a good source of Lhlamln, nlacln, vlLamln 86 and phosphorus.
l) Salmon ls low ln sodlum, and full of nuLrlenLs.
6) Mangos
a) usage
l) l used mangos as a snack for a LoLal of one servlng.
l) Mangos are an excellenL source of vlLamln A and vlLamln C
ll) Mangos are a good source of dleLary flber and vlLamln 86.
l) l was deLermlned Lo use a loL of whole foods and mangos are one of my favorlLe
frulLs.
7) Crange
a) usage
l) l used an orange for one meal for a LoLal of one servlng.
l) Cranges are an excellenL source of dleLary flber and vlLamln C.
ll) Cranges are a good source of Lhlamln, folaLe, and poLasslum.
l) l was deLermlned Lo use a loL of whole foods and oranges are one of my favorlLe
frulLs LhaL glves you a boosL of vlLamln C
8) Chlcken
a) usage
l) l used chlcken for one meal for a LoLal of one servlng.
l) Chlcken ls an excellenL source of proLeln, nlacln, and selenlum.
ll) Chlcken ls a good source of vlLamln 86 and phosphorus.
l) Chlcken ls an excellenL source of proLeln and lL ls low ln sodlum.
9) nuLs
a) usage
17
l) l used nuLs on Lhree dlfferenL occaslons for a LoLal of one servlng.
l) nuLs are an excellenL source of manganese.
ll) nuLs are a good source of copper.
l) nuLs are a good source of llplds, whlch l was deflclenL ln.
10) 1omaLo
a) usage
l) l used LomaLoes on Lwo occaslons for a LoLal of half a servlng.
l) 1omaLoes are an excellenL source of dleLary flber, vlLamln A, vlLamln C, vlLamln k,
poLasslum, and manganese.
ll) 1omaLoes are a good source of vlLamln L, Lhlamln, nlacln, vlLamln 86, folaLe,
magneslum, and phosphorous.
l) 1omaLoes are full of nuLrlenLs LhaL l was deflclenL ln.

18

19

20
Farm to table: #1 Super Food
-.** /00*'1#2 I 34+ 6*C#0* %'1 JB$+#$#4' 7'34+&%$#4'A

Calvado Growers, Inc.
Avocados

The food products that are found on store shelves today are enhanced with a lot of
preservatives. The reason for the preservatives is to increase the products shelf life, and by using
fancy packaging that makes the products more appealing to consumers. The best way to avoid
these products is to consider all natural or whole foods that are rich in nutrients and minerals. An
Avocado is a good example of a fruit that is not only high in nutrition, but delicious as well.
Some people may even call it a super food because one medium Hass avocado contains about
22.5 grams of fat two-thirds of which are monounsaturated. They are also low in fructose, and
provide close to 20 essential health boosting nutrients, including fiber, vitamin E, B-vitamins,
folic acid, and potassium.
Calavo Growers, Inc. has specialized in growing avocados since 1925. The
company is currently headquarter out of Santa Paula, California, and has three packinghouses
strategically located in Santa Paula and Temecula, California, and Uruapan, Michoacn in
Mexico. Calavo is responsible for approximately 35 percent of the California avocado crop, and
packages approximately 200 million pounds of avocados per year.
There are several varieties of avocados, but the Hass variety represents about 98 percent
of the total California production and an estimated 85 percent worldwide. Calavo specializes in
the three most popular varieties, which are Hass avocado, Lamb Hass avocado, and the Pinkerton
21
avocado. The Hass avocado is available year-round; it has a rich buttery flavor, and a smooth
texture. The Lamb Hass avocado is often referred to as the Summer Hass; it matures in late
June and is available until early October. The Pinkerton avocados pear-shaped body, and long
neck gives a unique shape. It is rich in flavor, and is best early in the growing season which is
December to early May. Calvado has pioneered avocado marketing for nearly 90 years, and the
company finds itself at the top of the market in a booming consumption of fresh avocados.
Other than the nutrition value of an avocado, it can also provide some health benefits.
Avocados promote heart health, they are rich in monounsaturated fat that boost heart health and
lower blood pressure, they have an abundance of anti-inflammatory agents, and they also contain
an antioxidant called glutathione that supports the liver and nervous system. Avocados can even
help fight the battle against father time, as they are used in many skin, and hair products that
promote youth.
Many people tend to avoid avocados due to the relatively high fat and calorie content of
these fruits, in their attempt to be health conscious. Which is true, but avocados are rich in the
fats that are good for health purposes. So although there are many calories in avocados they are
considered to be good calories. Hass avocados can be found at any local market and are usually
available year-round. The price of an avocado varies from $0.50 to $1.00 per avocado. Avocados
are a good and healthy way to boost the flavor and texture of many meals, and should be
incorporated into any healthy diet.

22

My plate

1he lnformaLlon provlded on Lhe My laLe analysls only covers lnformaLlon abouL gralns,
vegeLables, frulLs, dalry, and proLeln. lL glves Lhe recommended goal and Lhe acLual lnLake, as
well as Lhe percenLage amounL of Lhe acLual ln Lake ln comparlson Lo Lhe recommended goal.
1he ln formaLlon provlded on Lhe u8l goal lnLake versus Coal reporL ls much more ln deLall. lL
glves lnformaLlon abouL u8l recommendaLlon goals and acLual lnLake of energy provldlng
nuLrlenLs, llplds, carbohydraLes, vlLamlns, and mlnerals. 8oLh analysls are good ln Lhere own
way, Lhey boLh provlde slmllar, buL dlfferenL lnformaLlon. 1he Lwo analysls comblned would
work well LogeLher. My plaLe ls very easy Lo undersLand anyone can use lL. !usL by looklng aL
Lhe My laLe posLer you can see LhaL a slngle plaLe ls dlvlded ln Lo four secLlons, whlch are
frulLs, gralns, vegeLables, and proLeln. 1here ls also l slde dlsh of dalry lndlcaLlng LhaL you
23
should have some Lype of dalry wlLh your meal. My plaLe ls much more easler Lo undersLand
Lhan Lhe old food pyramld. lL acLually glves you a vlsual of whaL your plaLe should look llke aL
every meal.

24
Water
Importance of Water
Water is an essential component to life, yet many people choose to drink sugary drinks
rather than water. The amount of water that a person consumes can be critical to their health. For
example, if a person does not consume enough water that person may suffer from symptoms of
dehydration in the short term. If that same person does not correct that behavior it can lead to
more serious health problems such as kidney failure, or seizures, and may even result in death.
Most people meet their fluid needs by drinking when thirsty and drinking fluids with every meal.
If a person begins to feel thirsty that is an early sign of dehydration, and it is the bodys warning
system to inform the person that it is using more water than it is consuming. People that are
involved in more physical activity throughout the day will need to consume more water, as the
body will lose and use up more in order to function properly. The majority of the human body is
made up of water, and the body uses the water that it consumes to perform essential functions
that keeps the body going.
It is better to drink water in between meals rather than during meal. The reason being is
that drinking water during meals can give a person a sense of fullness, and that person may not
consume enough nutrients from the meal. Drinking too much water is just as dangerous as not
drinking enough water. Of course there is no harm in taking a sip of water during a meal when
thirsty, but one should try and take in the most water in between meals. The body is unable to
accept large quantities of water at once, so it is best to sip small amounts of water throughout the
day. Although it is not recommended to drink water during a meal, having a glass of water
before a meal and a glass after a meal can help with digestion.
23
Children obesity rates have climbed over the last several years, and obesity in adults is at
an all time high. Proper hydration promotes healthy living, but more and more people make bad
decisions when it comes to drinking sugary drinks such as soda over a lower or zero calorie drink
such as water. If this obesity problem continues it can cause millions to suffer from potentially
debilitating and deadly chronic diseases. Some of the diseases that are connected to obesity
include diabetes, heart disease, and cancer. Long-term effects that are connected to diabetes are
high blood pressure, high cholesterol, and even infertility. Drinking water continues to be the
easiest choice a person can make to lower their caloric intake, and lower their risk of obesity, and
chronic diseases.
Even though drinking water replenishes water the body loses, there are other fluids that
have some nutrients that can be included into a healthy diet. A glass of 100 percent juice can be
part of a nutritious diet; however, it is not recommended to have more than that in one day.
Drinking a glass of juice a day can count towards the daily-recommended fruit intake. Drinking a
glass of 100 percent juice can provide some of the same nutrients a whole piece of fruit would
provide. The drawback of juice is that juice contains calories that water does not have. Including
juice into a healthy diet isnt a bad idea as long as it is in moderation. One way to incorporate
Juice is to include a small glass for breakfast or to simply dilute juice with water. Diluting the
juice reduces the amount of calories consumed, while still consuming water. Replacing water
with juice during meals is not recommended as drinking too much juice can lead to weight gain,
but juice does not need to be excluded because it is a nutritious fluid when consumed
responsibly.

26
Fiber
Importance of Fiber
In general most people know fiber is good for their health, but rarely know what the
benefits are when the proper amount of fiber is consumed through their diet. Fiber is a type of
carbohydrate that the body cant digest. Most carbohydrates are broken down into sugar
molecules, but fiber cannot be broke down into sugar instead it passes through the body
undigested. Fiber helps regulate the bodys use of sugar; therefore, keeping the blood sugar in
check.
The recommended intake for children and adults is 20 to 30 grams of fiber a day in order
to maintain a healthy living, but most people only consume approximately 15 grams a day. If a
person lacks a healthy serving of fruits, vegetables, or whole grains in their diet, then they more
than likely are not consuming enough fiber raising their risk of weight gain, heart disease, and
cancer. Signs and symptoms that a persons diet is poor in fiber are constipation, weight gain,
blood sugar fluctuation, and tiredness. Eating more plant foods like fruits, vegetables, whole
grains, and nuts will help reach the recommended daily fiber intake. These foods are naturally
rich in nutrients, including fiber, and provide all the health benefits that are associated with a
fiber rich diet.
A diet that is high on fiber will help with weight management; furthermore, fiber is more
than must a carbohydrate that can help control a persons weight, it is also considered to be a
disease fighter. Fiber may reduce the risk for illnesses such as high cholesterol, heart disease,
diabetes, cancer, hemorrhoids, and irritable bowel syndrome. A super nutrient like fiber is
essential to someones health as it can help mange weight, avoid diseases, and relieve chronic
27
conditions. But if the body is not use to consuming that much fiber, then introducing more fiber
too quickly can lead to gas, bloating, and diarrhea. The best way to avoid these problems is to
add a few grams of fiber at a time to a daily diet. This should reduce the chances of any
complications.
Some people believe drinking juice is a good method to increase their intake of fruit.
Although juice is a nutritious drink, it is full of calories, and does not contain the same amount of
nutrition value that a whole fruit would. Juicing reduces the fiber content of a fruit. So in reality
by only drinking the juice all the nutrition benefits that a whole fruit would provide are lost. The
pulpy part of a fruit is the main source of fiber in a fruit. Some fruits have edible skins like
apples, apricots, blueberries, and pears, which are an additional source of fiber. Juicing can be
both healthy and unhealthy, but it all depends on how it is consumed. Juice is basically a
concentrated source of sugar that is full of calories that lacks the supportive nutrients that a
whole fruit would to help digest and metabolize.

28
My wellness life

29

l am a Plspanlc male ln hls laLe LwenLy's l welgh approxlmaLely 173 pounds,
furLhermore, l am noL a person who works ouL on a regular basls, buL l am preLLy acLlve durlng
my work schedule. CurrenLly l am a sewer malnLalner for Los Angeles CounLy ueparLmenL of
ubllc Works. 1he [ob requlres me Lo be on my feeL for Lhe ma[orlLy of Lhe day, whlch lncludes a
loL of walklng, and some moderaLe llfLlng. My moLher ls from Ll Salvador and my faLher ls from
Mexlco. My moLher ralsed me ln a LradlLlonal Salvadorlan home, buL her cooklng sLyle ls a
comblnaLlon of boLh Salvadorlan and Mexlcan flavors. ln general mosL of my famlly ls ln good
healLh wlLh Lhe excepLlon aunLs and uncles LhaL carry a few exLra pounds. CbeslLy lsn'L
someLhlng LhaL ls common ln my famlly, buL my famlly does en[oy Lo eaLlng. So exLra paddlng
around Lhe mld-secLlon ls someLhlng LhaL ls common, buL lL ls also someLhlng LhaL ls
correcLable. 1he one lllness LhaL ls common ln my famlly LhaL l cerLalnly worry abouL ls
dlabeLes.
My greaL grandmoLher was dlabeLlc. She spenL Lhe lasL couple of years of her llfe ln paln
because of her dlabeLes. 1here are Lwo oLher members ln my famlly LhaL have dlabeLes one of
my uncles and my grandmoLher. MosL of my llfe l have been able Lo malnLaln a healLhy llfe. l
was an aLhleLe ln hlgh school, so eaLlng rlghL and sLaylng ln shape was one of my prlorlLles.
AfLer hlgh school l [olned Lhe mlllLary, so malnLalnlng a hlgh physlcal sLandard was requlred ln
my fleld. 8uL now LhaL l am no longer ln Lhe mlllLary, l flnd lL less moLlvaLlng Lo sLay ln shape.
Cver Lhe pasL couple of years l have been [uggllng a full Llme [ob and school, whlle Lrylng Lo
ralse a famlly. So physlcal flLness hasn'L been hlgh on my prlorlLy llsL.
30
ln my nuLrlLlon class l have come up wlLh a few wellness sLraLegles LhaL should help me
geL my llfe back on a healLhy Lrack.
Wellness Strategies
CarbohydraLes
1. LaL more whole wheaL.
2. Consume more vegeLables llke broccoll, caullflower, and cabbage.
3. lck brown rlce over whlLe rlce.
4. lck sweeL poLaLoes or yams over rusLlc poLaLoes
3. LaL more frulLs llke Apples, berrles, and grapefrulLs, whlch have good carbohydraLes, buL
have less of an lmpacL on Lhe blood sugar.
roLeln
1. LaL plenLy of chlcken and Lurkey.
2. lnclude llsh lnLo my dleL (Salmon, 1una, PallbuL)
3. LaL low faL cheese, whlch ls hlgh ln proLeln, buL low on faL.
4. lnLroduce nuLs and seed lnLo my dleL.
3. LaL plenLy of beans such as kldney, whlLe, llma beans, and black beans.
Llplds
1. Avold Lrans-faL aL all cosLs.
2. use ollve oll and canola oll when cooklng.
3. Choose lean meaLs over processed meaLs.
4. 8educe Lhe amounL of saLuraLed faLs consumed.
3. LaL faLLy flsh LhaL conLaln polyunsaLuraLed faLs.
llulds
31
1. urlnk more waLer.
2. Avold sugary sofL drlnks
3. SLay away from energy drlnks.
4. urlnk unsweeLened Leas lnsLead of sweeLened Leas.
3. urlnk low- faL or reduced mllk lnsLead of whole mllk.
AcLlvlLy
1. 1ake Lhe sLalrs whenever posslble lnsLead of an elevaLor.
2. Walk afLer dlnner.
3. Lxerclse for 30 mln a day aL leasL 4 Llmes a week.
4. llre my gardener, so l can do my own yard work.
3. ark as far as posslble ln oLher Lo lncrease Lhe amounL of sLeps l Lake.

1hese sLraLegles are small changes LhaL l can make ln my llfe LhaL can have a blg lmpacL
on my wellness. CurrenLly l have made a few changes, buL on occaslon l do Lend Lo fall back lnLo
my bad hablLs. l can say LhaL l have made some progress Lhough l do lncorporaLe plenLy of
vegeLables and frulL lnLo my meals. l have lnLroduced whole-wheaL pasLas and brown rlce, as
well as faLLy flshes and lean meaLs lnLo my dleL. l have also made a change ln my cooklng
meLhods by swlLchlng from vegeLable oll Lo ollve oll, and l Lry and sLay away from processed
foods when ever posslble. 1he hardesL hablL Lo break has been sLaylng away from sugary drlnks.
l'm noL very blg on soda, buL l love drlnklng 8ed 8ulls, and MonsLers. l have cuL back on Lhe
energy drlnks Lhough and do drlnk plenLy of waLer Lhrough ouL Lhe day, every now and Lhen l
flnd my self-havlng a 8ed 8ull. My acLlvlLy level lsn'L where l wanL lL Lo be aL Lhe momenL, buL lL
32
ls a work ln progress. ln order Lo malnLaln Lhese sLraLegles l have Lo change Lhe culLure ln my
own household, noL only for my beneflL, buL also for my famllles beneflL. lf l lnLroduce Lhese
sLraLegles Lo my famlly noL only can l see myself sLaylng on Lrack, buL also l can see my chlldren
passlng lL on Lhelr famllles.
My wellness hasn'L been a Lop prlorlLy of mlne for a few years now, buL a recenL Lrlp Lo
Lhe docLors has made me reallze LhaL a change needs Lo be made. l have recenLly been
dlagnosed wlLh rheumaLold arLhrlLls, and was Lold LhaL l have Lo be on some form of
medlcaLlon for Lhe resL of my llfe or unLll Lhe dlsease goes dormanL. AfLer dolng some research l
found LhaL maklng some dleL changes could help reduce Lhe some of Lhe sympLoms. Some
people have found LhaL a vegeLarlan dleL glves Lhe besL resulLs, buL becomlng a vegeLarlan from
one day Lo anoLher ls easler sald Lhan done. So my wellness has once agaln made lLs way back
up my llsL of prlorlLles. My goal ls Lo be able Lo LoleraLe my arLhrlLls wlLhouL havlng Lo Lake
medlcaLlon everyday. 1he one Lhlng LhaL l belleve LhaL wlll be lmbedded ln my mlnd for Lhe
nexL LwenLy years ls LhaL 100 calorles a day equals Len pounds aL Lhe end of Lhe year. Lvery
Llme l have an opLlon Lo have a sofL drlnk wlLh a meal LhaL ls Lhe flrsL Lhlng LhaL pops lnLo my
head.

33
Bibliography

8osmler, Mlchelle. !"#$%#& ()%&*+,)-. (""/0 1*"2&-2 345)602 3%/"7)65# 8%&0)29, naLural news. Com.
2011, WL8.
PealLh lnformaLlon, Cfflce of uleLary SupplemenLs. Cov. WL8.
lpaLenco, Sara: ;56 <"$ =*)6> ?$)-& @602&5/ "A B52&*, LlvesLrong. Com. 2011, WL8.
lLallle, van. =)&25*9 ()%&* 56/ 8%&0)29, ub Med. Cov. WL8.
C"D&*)64 <"$* E#""/ 1*&00$*& B)2. =50., nhlbl. Cov. WL8.
,&-&62 !2$/)&0 F)4.#)4.2 @7G"*2562 ,"#& "A F&5#2.9 F9/*52)"6 ()4.2)64 8%&0)29, lnLernaLlonal 8oLLled
WaLer AssoclaLlon. org. 2012, WL8.
H.& H*$2. 3%"$2 E&)64 8%&0&: Medlcal WellghL Loss Cllnlcs. Com. 2013, WL8.
B52&*I J&&2)64 <"$* =5)#9 (#$)/ K&&/0, CenLers for ulsease ConLrol and revenLlon. gov. 2012,
WL8.

34
Appendix
/00*'1#2 /K

33

joel campos kungfupanda0311@gmail.com Printed: 10/13/2013
customReport
DRI Report
Profile
Active Profile: Joel Campos
Height: 5 ft. 9 inches
Weight: 175 lbs.
Age: 28 years
BMI: 25.8
Gender: Male
Pregnancy: Not Pregnant
Activity Level: Very Active
Smoker: no
Strict Vegetarian/Vegan: no
Nutrient DRI
Energy
Kilocalories 3719.0 kcal
Protein 63.50 g Daily requirement based on grams per kilogram of
body weight
Carbohydrate 604.34 - 418.39 g 45%-65% of kilocalories
Fat, Total 144.63 - 82.64 g No recommendation
Fat
Saturated Fat < 41.3 g Less than 10% of calories
36

Monounsaturated Fat * No recommendation
Polyunsaturated Fat * No recommendation
Trans Fatty Acid * No recommendation
Cholesterol < 300.0 mg Less than 300.0 mg recommended
Essential Fatty Acids
Omega-6 Linoleic 17.00 g
Omega-3 Linolenic 1.60 g
Carbohydrates
Dietary Fiber, Total 38.0 g
Sugar, Total * No recommendation
Other
Water 3.70 L
Alcohol * No recommendation
Vitamins
Thiamin 1.20 mg
Riboflavin 1.30 mg
Niacin 16.00 mg
Vitamin B6 1.30 mg
Vitamin B12 2.40 g
Folate (DFE) 400.00 g
Vitamin C 90.00 mg
Vitamin D (ug) 15.00 g DRI Adequate Intake
Vitamin A (RAE) 900.00 g
Vitamin A (IU) 3000.00 IU
Alpha-Tocopherol 15.00 mg
37

Minerals
Calcium 1000.00 mg DRI Adequate Intake
Iron 8.00 mg
Magnesium 400.00 mg
Potassium 4700.00 mg DRI Adequate Intake
Zinc 11.00 mg
Sodium 1500.00 mg DRI Adequate Intake
Macronutrient Ranges
10/10/2013 - 10/12/2013
Carbs Protein Fat Alcohol
0.0
200
400
600
800
1.0k
1.2k
1.4k
1.6k
1.8k
C
a
l
o
r
i
e
s
Actual
Recommended
Recommended Yours
Carbs 45%-65% 1674-2417 kCal 45% 1103 kCal
Protein 10%-35% 372-1302 kCal 17% 428 kCal
Fats 20%-35% 744-1302 kCal 31% 773 kCal
Alcohol 0% 0 kCal 7% 162 kCal
38

0%
|
25%
|
50%
|
75%
|
100%
|
Fat Breakdown
10/10/2013 - 10/12/2013
Source of Fat
Monounsaturated Fat 13%
Polyunsaturated Fat 6%
Saturated Fat 11%
Trans Fatty Acid 0%
Unspecified 2%
* Transfat data is not yet reported by all sources and therefore may be under-represented.
Intake vs. Goals
10/10/2013 - 10/12/2013
0%
|
25%
|
50%
|
75%
|
100%
| ! Nutrient DRI Intake
Energy
Kilocalories 3719.0 kcal 2454.95 kcal 66%
Protein 63.50 g 106.88 g 168%
Carbohydrate 604.34 -
418.39 g
275.79 g
Fat, Total 144.63 -
82.64 g
85.9 g
Fat
Saturated Fat < 41.3 g 29.17 g 71%
Monounsaturated Fat * 34.07 g
66%
46%
104%
59%
39

Polyunsaturated Fat * 16.68 g
Trans Fatty Acid * 0.81 g
Cholesterol < 300.0 mg 225.62 mg 75%
Omega-6 Linoleic 17.00 g 14.15 g 83%
Omega-3 Linolenic 1.60 g 1.15 g 72%
Carbohydrates
Dietary Fiber, Total 38.0 g 16.96 g 45%
Sugar, Total * 89.16 g
Other
Water 3.70 L 1.88 L 51%
Alcohol * 23.17 g
Vitamins
Thiamin 1.20 mg 2.3 mg 192%
Riboflavin 1.30 mg 3.48 mg 268%
Niacin 16.00 mg 49.73 mg 311%
Vitamin B6 1.30 mg 5.61 mg 432%
Vitamin B12 2.40 g 8.57 g 357%
Folate (DFE) 400.00 g 596.9 g 149%
Vitamin C 90.00 mg 103.19 mg 115%
Vitamin D (ug) 15.00 g 4.01 g 27%
Vitamin A (RAE) 900.00 g 465.54 g 52%
Vitamin A (IU) 3000.00 IU 5102.98 IU 170%
Alpha-Tocopherol 15.00 mg 6.39 mg 43%
40

0%
|
25%
|
50%
|
75%
|
100%
|
Minerals
Calcium 1000.00 mg 1078.24 mg 108%
Iron 8.00 mg 17.43 mg 218%
Magnesium 400.00 mg 322.89 mg 81%
Potassium 4700.00 mg 3034.69 mg 65%
Zinc 11.00 mg 16.47 mg 150%
Sodium 1500.00 mg 3853.45 mg 257%
Source Analysis
10/10/2013 - 10/12/2013
Kilocalories

Item Name Amount Kilocalories
GENERAL MILLS REESE'S PUFFS Cereal 2 c. 346.4 kcal 5%
Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added
Vitamin A & Vitamin D
12 fl. oz. 183 kcal 2%
Coffee, Brewed 12 fl. oz. 3.55 kcal 0%
skipped meal 1 g 0 kcal 0%
Pork, Loin, Center Cut, Chops, Separable
Lean, Pan Fried
8 oz. 442.26 kcal 6%
Green Beans, Frozen, Boiled, Drained 2 c. 75.6 kcal 1%
Potatoes, Mashed, with Whole Milk and
Margarine
1 c. 237.3 kcal 3%
Water, Tap, Drinking 12.01 fl.
oz.
0 kcal 0%
Peanuts, All Types, Dry Roasted, Salted 0.5 c. 427.05 kcal 6%
41

ARIZONA 50% Juice & 50% Decaf,
Pomegranate Green Tea
20 fl. oz. 200 kcal 3%
Lasagna, with Meat or Poultry 2 c. 780 kcal 11%
Salad, Lettuce with Tomatoes and Carrots,
No Dressing
2 c. 23.36 kcal 0%
Salad Dressing, Italian 1 T. 42.78 kcal 1%
Coffee, Brewed 12 fl. oz. 3.55 kcal 0%
Soup, Potato 2 c. 337.38 kcal 5%
Sandwich, Roast Beef with Cheese 1 item 473.44 kcal 6%
Hot Dog Weiner or Frankfurter, on Bun 1 item 249.9 kcal 3%
Potatoes, French Fries, Deep Fried,
Prepared from Raw
14 item 186.9 kcal 3%
Beer 12 fl. oz. 153.25 kcal 2%
Sandwich, Club, Grilled Chicken w/ Bacon,
Tomato, Cheese, Lettuce & Mayo
1 item 589.6 kcal 8%
French Fries, Fried in Vegetable Oil, Fast
Food
2.5 oz. 222.54 kcal 3%
Soda, Pepper Type 12 fl. oz. 151.04 kcal 2%
Beer 48 fl. oz. 613.01 kcal 8%
Pizza, with Meat, Thick Crust 3 sl. 729.96 kcal 10%
Cake, Pumpkin with Icing, Prepared 0.75 sl. 202.2 kcal 3%
42

Pizza, with Meat, Thick Crust 2 sl. 486.64 kcal 7%
RED BULL Energy Drink 16 oz. 204.12 kcal 3%
* A gold star marks foods containing more than 20%of the DV. A silver star marks foods
containing 10%to 20%of the DV.
MyPlate Analysis
10/10/2013 - 10/12/2013
Goal * Actual %Goal
Grains 10 oz. eq. tips 7.5 oz. eq. 75.3 %
Vegetables 4 cup eq. tips 2.2 cup eq. 53.9 %
Fruits 2.5 cup eq. tips 0 cup eq. 0 %
Dairy 3 cup eq. tips 1.8 cup eq. 59 %
Protein Foods 7 oz. eq. tips 10.5 oz. eq. 150.3 %
Empty Calories 648 kcal tips 889.7 kcal 137.3 %
Your results are based on a 3719 calorie pattern.
Make Half Your Grains Whole! Aim for at least 5 oz. eq. whole grains.
Vary Your Veggies! Aim for this much every week:
Dark Green Vegetables = 3 cups weekly
Orange Vegetables = 2 cups weekly
Dry Beans & Peas = 3 cups weekly
Starchy Vegetables = 6 cups weekly
Other Vegetables = 7 cups weekly
Oils: Aim for 11 teaspoons of oil a day.
* MyPlate contains recommendations only for calorie levels up to 3,200 per
day. If Diet Analysis Plus recommends more than 3,200 calories per day for
you, talk to your instructor for guidance on how to use MyPlate.
** CAUTION! Recipes are not included on the MyPlate Report, as plate values
for these cannot be calculated.
43

Intake Spreadsheet
10/10/2013
Item Name Meal Quantity Wt (g) Kcal
GENERAL MILLS REESE'S PUFFS Cereal Breakfast 2 cup(s) 80 346.4
Milk, Reduced Fat, Fluid, 2% Milkfat w/
Added Vitamin A & Vitamin D
Breakfast 12 fluid ounce(s) 366 183
Coffee, Brewed Breakfast 12 fluid ounce(s) 355.5 3.55
skipped meal Morning Snack 1 gram(s) 1 0
Pork, Loin, Center Cut, Chops,
Separable Lean, Pan Fried
Lunch 8 ounce(s) 226.8 442.26
Green Beans, Frozen, Boiled, Drained Lunch 2 cup(s) 270 75.6
Margarine
Lunch 1 cup(s) 210 237.3
Water, Tap, Drinking Lunch 12.01 fluid ounce(s) 355.8 0
Peanuts, All Types, Dry Roasted, Salted Afternoon Snack 0.5 cup(s) 73 427.05
Afternoon Snack 20 fluid ounce(s) 590 200
Lasagna, with Meat or Poultry Dinner 2 cup(s) 500 780
Salad, Lettuce with Tomatoes and
Carrots, No Dressing
Dinner 2 cup(s) 146 23.36
Salad Dressing, Italian Dinner 1 tablespoon(s) 14.7 42.78
skipped meal Evening Snack 1 gram(s) 1 0
Total 3189.79 2761.3
Item Name Protein (g) Carb (g) Fat (g) Sat Fat (g)
GENERAL MILLS REESE'S PUFFS Cereal 5.52 60.69 8.27 1.34
44

12.08 17.57 7.25 4.6
Coffee, Brewed 0.43 0 0.07 0.01
skipped meal 0 0 0 0
Lean, Pan Fried
67.04 0 17.37 5.89
Green Beans, Frozen, Boiled, Drained 4.02 17.41 0.46 0.11
Margarine
4.12 35.57 8.82 2.04
Water, Tap, Drinking 0 0 0 0
Peanuts, All Types, Dry Roasted, Salted 17.29 15.7 36.25 5.03
0 50 0 0
Lasagna, with Meat or Poultry 47.6 80.65 29.5 15.33
No Dressing
1.21 4.93 0.23 0.04
Salad Dressing, Italian 0.06 1.53 4.17 0.66
Total 159.36 284.07 112.4 35.04
Item Name Mono Fat (g) Poly Fat (g) Trans Fat (g) Chol (mg)
GENERAL MILLS REESE'S PUFFS Cereal 4 2.66 0 0
2.05 0.27 0.31 29.28
Coffee, Brewed 0.05 0 0 0
Lean, Pan Fried
6.87 2.4 0 176.9
Green Beans, Frozen, Boiled, Drained 0.02 0.23 0 0
43

Margarine
3.95 2.44 1.42 2.1
Peanuts, All Types, Dry Roasted, Salted 17.99 11.46 0 0
0 0 0 0
Lasagna, with Meat or Poultry 9.69 1.53 0 120
No Dressing
0.03 0.13 0 0
Salad Dressing, Italian 0.93 1.9 0 0
Total 45.57 23.03 1.73 328.28
Item Name
Omega-6
(g) Omega-3 (g) Diet Fiber (g) Sugar (g)
0.23 0.03 0 18.52
Coffee, Brewed 0 0 0 0
Lean, Pan Fried
2.01 0 0 0
Margarine
2.21 0.23 3.15 2.96
Peanuts, All Types, Dry Roasted, Salted 11.45 0 5.84 3.05
0 0 0 47.5
Lasagna, with Meat or Poultry 1.27 0.24 5.5 13.8
46
No Dressing
0.1 0.04 1.9 3.36
Salad Dressing, Italian 1.69 0.21 0 1.22
Total 21.44 1.13 27.21 121.32
Item Name Water (L) Alcohol (g) Thiamin (mg) Ribo (mg)
GENERAL MILLS REESE'S PUFFS Cereal 0 0 1.03 1.17
0.33 0 0.14 0.68
Coffee, Brewed 0.35 0 0.05 0.27
Lean, Pan Fried
0.14 0 1.29 0.9
Green Beans, Frozen, Boiled, Drained 0.25 0 0.09 0.24
Margarine
0.16 0 0.19 0.09
Water, Tap, Drinking 0.36 0 0 0
Peanuts, All Types, Dry Roasted, Salted 0 0 0.32 0.07
0 0 0 0
Lasagna, with Meat or Poultry 0.33 0 0.46 0.7
No Dressing
0.14 0 0.06 0.04
Salad Dressing, Italian 0.01 0 0 0
Total 2.07 0 3.64 4.16
Item Name
Niacin
(mg)
Vit B6
(mg) Vit B12 (g) Fol (DFE) (g)
47

0.34 0.14 1.94 18.3
Coffee, Brewed 0.68 0 0 7.11
Lean, Pan Fried
21.92 1.27 1.81 0
Green Beans, Frozen, Boiled, Drained 1.03 0.16 0 62.1
Margarine
2.47 0.52 0.15 18.9
Peanuts, All Types, Dry Roasted, Salted 9.87 0.19 0 105.85
0 0 0 0
Lasagna, with Meat or Poultry 8.05 0.53 1.9 210
No Dressing
0.53 0.1 0 54.02
Salad Dressing, Italian 0 0.01 0 0
Total 58.69 4.3 9.94 934.68
Item Name
Vit C
(mg)
Vit D (ug)
(g)
Vit A (RAE)
(g)
Vit A (IU)
(IU)
0.73 4.39 201.3 695.4
Lean, Pan Fried
0 1.13 6.8 22.68
48

Green Beans, Frozen, Boiled, Drained 11.07 0 75.6 1503.9
Margarine
22.05 0.42 92.4 392.7
Peanuts, All Types, Dry Roasted, Salted 0 0 0 0
150 0 0 0
Lasagna, with Meat or Poultry 17.5 0 180 2043.5
No Dressing
10.51 0 100.74 3666.91
Salad Dressing, Italian 0 0 0.29 5.29
Total 228.42 8.59 1043.54 9663.98
Item Name Alpha-T (mg) Calcium (mg) Iron (mg) Magn (mg)
GENERAL MILLS REESE'S PUFFS Cereal 2.09 276 12.42 44
0.11 439.2 0.07 40.26
Coffee, Brewed 0.04 7.11 0.04 10.66
Lean, Pan Fried
0.5 115.67 2.25 54.43
Margarine
0.88 44.1 0.55 39.9
Water, Tap, Drinking 0 10.67 0 3.56
Peanuts, All Types, Dry Roasted, Salted 5.69 39.42 1.65 128.48
0 0 0 0
49
Lasagna, with Meat or Poultry 2.75 600 7.1 100
No Dressing
0.39 27.74 0.45 14.6
Salad Dressing, Italian 0.73 1.03 0.09 0.44
Total 13.3 1674.34 26.39 487.64
Item Name Potas (mg) Zinc (mg) Sodium (mg)
GENERAL MILLS REESE'S PUFFS Cereal 179.2 10.34 468.8
512.4 1.76 172.02
Coffee, Brewed 174.19 0.07 7.11
skipped meal 0 0 0
Lean, Pan Fried
857.29 7.76 224.53
Green Beans, Frozen, Boiled, Drained 429.3 0.65 2.7
Margarine
684.6 0.63 699.3
Water, Tap, Drinking 0 0.04 14.23
Peanuts, All Types, Dry Roasted, Salted 480.34 2.42 495.67
0 0 25
Lasagna, with Meat or Poultry 920 7.35 1805
No Dressing
297.84 0.25 27.74
Salad Dressing, Italian 7.06 0.02 149.65
skipped meal 0 0 0
Total 4542.22 31.28 4091.75
10/11/2013
30

Coffee, Brewed Breakfast 12 fluid ounce(s) 355.5 3.55
Soup, Potato Breakfast 2 cup(s) 447.63 337.38
Sandwich, Roast Beef with Cheese Breakfast 1 item(s) 176 473.44
skipped meal Morning Snack 1 gram(s) 1 0
Hot Dog Weiner or Frankfurter, on Bun Lunch 1 item(s) 85 249.9
Prepared from Raw
Lunch 14 item(s) 70 186.9
Beer Lunch 12 fluid ounce(s) 356.4 153.25
skipped meal Afternoon Snack 1 gram(s) 1 0
Sandwich, Club, Grilled Chicken w/
Bacon, Tomato, Cheese, Lettuce &
Mayo
Dinner 1 item(s) 268 589.6
French Fries, Fried in Vegetable Oil,
Fast Food
Dinner 2.5 ounce(s) 70.87 222.54
Soda, Pepper Type Dinner 12 fluid ounce(s) 368.4 151.04
skipped meal Evening Snack 1 gram(s) 1 0
Total 2200.81 2367.61
Coffee, Brewed 0.43 0 0.07 0.01
Soup, Potato 12.04 48.49 11.01 5.15
Sandwich, Roast Beef with Cheese 32.23 45.37 18 9.03
Hot Dog Weiner or Frankfurter, on Bun 9.06 18.9 14.98 5.62
Prepared from Raw
2.72 23.52 9.55 1.93
Beer 1.64 12.65 0 0
31

46.07 53.25 21.57 8.33
Food
2.66 27.24 11.42 1.48
Soda, Pepper Type 0 38.31 0.37 0.26
Total 106.85 267.75 86.98 31.8
Coffee, Brewed 0.05 0 0 0
Soup, Potato 3.36 1.43 0.52 24.4
Sandwich, Roast Beef with Cheese 3.66 3.5 0 77.44
Hot Dog Weiner or Frankfurter, on Bun 7.03 2.04 0 24.65
Prepared from Raw
4.21 2.96 0 0
Beer 0 0 0 0
7.9 5.04 0.19 123.28
Food
5.53 3.31 0 0
Soda, Pepper Type 0 0 0 0
Total 31.75 18.29 0.71 249.77
Item Name
Omega-6
32

Soup, Potato 1.16 0.27 4.38 15.44
Sandwich, Roast Beef with Cheese 0 0 1.33 0
Prepared from Raw
2.72 0.24 2.94 1.05
Beer 0 0 0 0
4.35 0.57 3.22 12.54
Food
3.05 0.25 2.48 0.49
Soda, Pepper Type 0 0 0 36.48
Total 13.06 1.6 16.3 68.29
Coffee, Brewed 0.35 0 0.05 0.27
Soup, Potato 0.37 0 0.31 0.5
Sandwich, Roast Beef with Cheese 0.08 0 0.39 0.46
Hot Dog Weiner or Frankfurter, on Bun 0.04 0 0.24 0.17
Prepared from Raw
0.03 0 0.09 0.04
Beer 0.33 13.9 0.02 0.09
Sandwich, Club, Grilled Chicken w/ Bacon, 0.14 0 0.46 0.5
33

Food
0.03 0 0.12 0
Soda, Pepper Type 0.33 0 0 0
Total 1.7 13.9 1.67 2.03
Item Name
Niacin
(mg)
Vit B6
Coffee, Brewed 0.68 0 0 7.11
Soup, Potato 2.38 0.62 1.1 61.99
Sandwich, Roast Beef with Cheese 5.9 0.33 2.06 79.2
Prepared from Raw
1.34 0.37 0 16.1
Beer 1.83 0.16 0.07 21.38
14.94 0.79 1.26 96.48
Food
1.77 0.27 0 21.26
Total 31.62 2.64 5.2 367.27
Item Name
Vit C
(mg)
Vit D (ug)
(g)
Vit A (RAE)
(g)
Vit A (IU)
(IU)
34

Soup, Potato 35.14 3.17 0 525.1
Sandwich, Roast Beef with Cheese 0 0 58.08 193.6
Hot Dog Weiner or Frankfurter, on Bun 0 0 8.5 0
Prepared from Raw
21.21 0 0 0
Beer 0 0 0 0
11.79 0.27 93.8 962.12
Food
1.91 0 0 0
Total 70.05 3.44 160.38 1680.82
Coffee, Brewed 0.04 7.11 0.04 10.66
Soup, Potato 0.51 304.81 1.73 67.61
Sandwich, Roast Beef with Cheese 0 183.04 5.05 40.48
Prepared from Raw
0.09 16.1 1.05 30.8
Beer 0 14.26 0.07 21.38
1.63 254.6 3.67 85.76
33

Food
0.55 9.21 0.97 24.1
Soda, Pepper Type 0 11.05 0.15 0
Total 2.97 856.28 14.49 293.54
Coffee, Brewed 174.19 0.07 7.11
Soup, Potato 1084.07 1.48 149.6
Sandwich, Roast Beef with Cheese 344.96 5.37 1633.28
skipped meal 0 0 0
Hot Dog Weiner or Frankfurter, on Bun 115.6 1.13 717.4
Prepared from Raw
567 0.39 8.4
Beer 96.23 0.04 14.26
skipped meal 0 0 0
605.68 3.59 1688.4
Food
389.81 0.52 205.53
Soda, Pepper Type 3.68 0.15 36.84
skipped meal 0 0 0
Total 3381.22 12.74 4460.82
10/12/2013
skipped meal Breakfast 1 gram(s) 1 0
skipped meal Morning
Snack
1 gram(s) 1 0
36

Beer Lunch 48 fluid ounce(s) 1425.6 613.01
Pizza, with Meat, Thick Crust Lunch 3 slice(s) 237 729.96
Cake, Pumpkin with Icing, Prepared Afternoon
Snack
0.75 slice(s) 60 202.2
Pizza, with Meat, Thick Crust Dinner 2 slice(s) 158 486.64
RED BULL Energy Drink Dinner 15.999999999999998
ounce(s)
453.59 204.12
skipped meal Evening
Snack
1 gram(s) 1 0
Total 2337.19 2235.92
Beer 6.56 50.61 0 0
Pizza, with Meat, Thick Crust 27.02 84.96 30.62 11.58
Cake, Pumpkin with Icing, Prepared 1.7 33.73 6.94 1.38
RED BULL Energy Drink 1.13 49.62 0.36 0
Total 54.43 275.57 58.33 20.67
Beer 0 0 0 0
Pizza, with Meat, Thick Crust 13.41 3.67 0 47.4
Cake, Pumpkin with Icing, Prepared 2.53 2.61 0 19.8
37

Pizza, with Meat, Thick Crust 8.94 2.45 0 31.6
RED BULL Energy Drink 0 0 0 0
Total 24.89 8.73 0 98.8
Item Name
Omega-6
Beer 0 0 0 0
RED BULL Energy Drink 0 0 0 45.63
Total 7.94 0.74 7.38 77.87
Beer 1.31 55.6 0.07 0.36
Pizza, with Meat, Thick Crust 0.09 0 0.81 0.69
Cake, Pumpkin with Icing, Prepared 0.02 0 0.07 0.13
RED BULL Energy Drink 0.4 0 0.11 2.61
Total 1.88 55.6 1.6 4.25
38

Item Name
Niacin
(mg)
Vit B6
Beer 7.31 0.66 0.29 85.54
Cake, Pumpkin with Icing, Prepared 0.6 0.02 0.05 24
RED BULL Energy Drink 38.56 8.88 8.89 0
Total 58.88 9.89 10.57 488.74
Item Name
Vit C
(mg)
Vit D (ug)
(g)
Vit A (RAE)
(g)
Vit A (IU)
(IU)
Beer 0 0 0 0
Cake, Pumpkin with Icing, Prepared 0.42 0 90 2545.46
Total 11.08 0 192.7 3964.12
39

Beer 0 57.02 0.29 85.54
RED BULL Energy Drink 0 58.97 0.09 13.61
Total 2.89 704.09 11.4 187.49
skipped meal 0 0 0
skipped meal 0 0 0
Beer 384.91 0.14 57.02
Pizza, with Meat, Thick Crust 440.82 3.06 1554.72
Cake, Pumpkin with Icing, Prepared 47.4 0.16 187.2
Pizza, with Meat, Thick Crust 293.88 2.04 1036.48
RED BULL Energy Drink 13.61 0 172.37
skipped meal 0 0 0
Total 1180.62 5.39 3007.79
Exchanges Spreadsheet
10/10/2013
Item Name Meal Quantity Weight Vegetable
GENERAL MILLS REESE'S PUFFS Cereal Breakfast 2 cup(s) 80 g 0
Milk, Reduced Fat, Fluid, 2%Milkfat w/
Breakfast 12 fluid ounce(s) 366 g 0
60

Coffee, Brewed Breakfast 12 fluid ounce(s) 355.5 g 0
Snack
1 gram(s) 1 g 0
Lunch 8 ounce(s) 226.8 g 0
Green Beans, Frozen, Boiled, Drained Lunch 2 cup(s) 270 g 3.02
Margarine
Lunch 1 cup(s) 210 g 0
Water, Tap, Drinking Lunch 12.01 fluid
ounce(s)
355.8 g 0
Peanuts, All Types, Dry Roasted, Salted Afternoon
Snack
0.5 cup(s) 73 g 0
ARIZONA 50%Juice & 50%Decaf,
Afternoon
Snack
20 fluid ounce(s) 590 g 0
Lasagna, with Meat or Poultry Dinner 2 cup(s) 500 g 3
Dinner 2 cup(s) 146 g 1.09
Salad Dressing, Italian Dinner 1 tablespoon(s) 14.7 g 0
Snack
1 gram(s) 1 g 0
Total 7.11
Item Name Bread/Starch Fruit Other Carbohydrate Milk
GENERAL MILLS REESE'S PUFFS Cereal 4.05 0 0 0
0 0 0 0
Coffee, Brewed 0 0 0.04 0
0 0 0 0
Green Beans, Frozen, Boiled, Drained 0 0 0 0
61

Margarine
2.25 0 0 0
0 0 2.5 0
Lasagna, with Meat or Poultry 4 0 0 0
0 0 0 0
Salad Dressing, Italian 0 0 0 0
Total 10.3 0 2.54 0
Item Name
Meat/Meat
Substitute Fat
Meat-Very
Lean
Milk-
Skim
GENERAL MILLS REESE'S PUFFS Cereal 0 1.07 0 0
0 0 0 0
0 0 0 0
Margarine
0 1.5 0 0
0 0 0 0
62

0 0.06 0 0
Salad Dressing, Italian 0 0.95 0 0
Total 0 11.58 0 0
Item Name
Meat-Medium
Fat
Milk-
Whole
Meat-High
Fat
Milk-Low
Fat
GENERAL MILLS REESE'S PUFFS Cereal 0 0 0 0
0 0 0 1.53
0 0 0 0
Margarine
0 0 0 0
0 0 0 0
0 0 0 0
Salad Dressing, Italian 0 0 0 0
Total 6 0 0 1.53
Item Name Meat-Lean
GENERAL MILLS REESE'S PUFFS Cereal 0
63

Total 12.52 0 1.93 0
Item Name
Meat/Meat
Substitute Fat
Meat-Very
Lean
Milk-
Skim
Soup, Potato 0 1 0 0
Sandwich, Roast Beef with Cheese 0 0 0 0
Hot Dog Weiner or Frankfurter, on Bun 0 1.5 0 0
Prepared from Raw
0 1.5 0 0
Beer 0 1.5 0 0
Mayo
0 0 0 0
Fast Food
0 2 0 0
Total 0 7.5 0 0
Item Name
Meat-Medium
Fat
Milk-
Whole
Meat-High
Fat
Milk-Low
Fat
Soup, Potato 0 0 0 1
Sandwich, Roast Beef with Cheese 3.31 0 0 0
Hot Dog Weiner or Frankfurter, on Bun 0 0 1 0
Prepared from Raw
0 0 0 0
64

Beer 0 0 0 0
Mayo
5 0 0 0
Fast Food
0 0 0 0
Total 8.31 0 1 1
Item Name Meat-Lean
Coffee, Brewed 0
Soup, Potato 0
Sandwich, Roast Beef with Cheese 0
skipped meal 0
Hot Dog Weiner or Frankfurter, on Bun 0
Prepared from Raw
0
Beer 0
skipped meal 0
Mayo
0
Fast Food
0
Soda, Pepper Type 0
skipped meal 0
Total 0
10/12/2013
63

Item Name Meal Quantity Weight Vegetable
skipped meal Breakfast 1 gram(s) 1 g 0
Snack
1 gram(s) 1 g 0
Beer Lunch 48 fluid ounce(s) 1425.6
g
0
Pizza, with Meat, Thick Crust Lunch 3 slice(s) 237 g 0
Cake, Pumpkin with Icing, Prepared Afternoon
Snack
0.75 slice(s) 60 g 0
Pizza, with Meat, Thick Crust Dinner 2 slice(s) 158 g 0
RED BULL Energy Drink Dinner 15.999999999999998
ounce(s)
453.6 g 0
Snack
1 gram(s) 1 g 0
Total 0
Item Name Bread/Starch Fruit Other Carbohydrate Milk
Beer 4 0 0 0
Pizza, with Meat, Thick Crust 5.65 0 0 0
Cake, Pumpkin with Icing, Prepared 0 0 2.25 0
RED BULL Energy Drink 0 0 2.54 0
Total 13.42 0 4.79 0
Item Name
Meat/Meat
Substitute Fat
Meat-Very
Lean
Milk-
Skim
66

Beer 0 6 0 0
Pizza, with Meat, Thick Crust 0 3.45 0 0
Cake, Pumpkin with Icing, Prepared 0 0.75 0 0
Pizza, with Meat, Thick Crust 0 2.3 0 0
Total 0 12.5 0 0
Item Name
Meat-Medium
Fat
Milk-
Whole
Meat-High
Fat
Milk-Low
Fat
Beer 0 0 0 0
Cake, Pumpkin with Icing, Prepared 0 0 0 0
Total 2.6 0 0 0
Item Name Meat-Lean
skipped meal 0
skipped meal 0
Beer 0
Pizza, with Meat, Thick Crust 0
Cake, Pumpkin with Icing, Prepared 0
Pizza, with Meat, Thick Crust 0
67

RED BULL Energy Drink 0
skipped meal 0
Total 0
** CAUTION! Recipes and Custom Foods are not included on the Exchanges Spreadsheet, as
exchange values for these cannot be calculated.
Activities Spreadsheet
10/10/2013
Activity Name
Rate
(kCals /
kg / hour)
Duration
(min)
Calories
Burned
Occupation, Walking, or walk downstairs or standing, carrying
objects about 25-49 lbs
5 300 1984
Basal Metabolic Rate 1.1 1140 1659
Totals: 24 hours 3643
10/11/2013
Activity Name
Rate
(kCals /
kg / hour)
Duration
(min)
Calories
Burned
Lawn and garrden, Implied walking,/standing-picking up yard,
picking flowers or vegetables, light
3 150 595
10/12/2013
Activity Name
Rate
(kCals /
kg / hour)
Duration
(min)
Calories
Burned
Walking, Walking the dog 3 30 119
68

Energy Balance
10/10/2013 - 10/12/2013
Date kCal Consumed kCal Burned Net kCal
10/10/2013 2761 1984 777
10/11/2013 2368 595 1773
10/12/2013 2236 119 2117
Total: 7365 2698 4667
Daily Caloric Summary kcal
Recommended: 3719
Average Intake: 2455
Average Expenditure: 899
Average Net Gain/Loss: 1556
Daily Food Log
10/10/2013
BREAKFAST
GENERAL MILLS REESE'S PUFFS Cereal 2 c. 346 kCal
Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D 12 fl. oz. 183 kCal
Coffee, Brewed 12 fl. oz. 4 kCal
MORNING_SNACK
69

skipped meal 1 g 0 kCal
LUNCH
Pork, Loin, Center Cut, Chops, Separable Lean, Pan Fried 8 oz. 442 kCal
Green Beans, Frozen, Boiled, Drained 2 c. 76 kCal
Potatoes, Mashed, with Whole Milk and Margarine 1 c. 237 kCal
Water, Tap, Drinking 12.01 fl. oz. 0 kCal
AFTERNOON_SNACK
Peanuts, All Types, Dry Roasted, Salted 0.5 c. 427 kCal
ARIZONA 50% Juice & 50% Decaf, Pomegranate Green Tea 20 fl. oz. 200 kCal
DINNER
Lasagna, with Meat or Poultry 2 c. 780 kCal
Salad, Lettuce with Tomatoes and Carrots, No Dressing 2 c. 23 kCal
Salad Dressing, Italian 1 T. 43 kCal
EVENING_SNACK
Total: 2761
10/11/2013
BREAKFAST
Coffee, Brewed 12 fl. oz. 4 kCal
Soup, Potato 2 c. 337 kCal
Sandwich, Roast Beef with Cheese 1 item 473 kCal
MORNING_SNACK
LUNCH
Hot Dog Weiner or Frankfurter, on Bun 1 item 250 kCal
70

Potatoes, French Fries, Deep Fried, Prepared from Raw 14 item 187 kCal
Beer 12 fl. oz. 153 kCal
AFTERNOON_SNACK
DINNER
Sandwich, Club, Grilled Chicken w/ Bacon, Tomato, Cheese, Lettuce
& Mayo
1 item 590 kCal
French Fries, Fried in Vegetable Oil, Fast Food 2.5 oz. 223 kCal
Soda, Pepper Type 12 fl. oz. 151 kCal
EVENING_SNACK
Total: 2368
10/12/2013
BREAKFAST
MORNING_SNACK
LUNCH
Beer 48 fl. oz. 613 kCal
Pizza, with Meat, Thick Crust 3 sl. 730 kCal
AFTERNOON_SNACK
Cake, Pumpkin with Icing, Prepared 0.75 sl. 202 kCal
DINNER
Pizza, with Meat, Thick Crust 2 sl. 487 kCal
RED BULL Energy Drink 15.999999999999998 204 kCal
71

oz.
EVENING_SNACK
Total: 2236
Daily Activity Log
10/10/2013
Activity Name Duration kCal
Occupation, Walking, or walk downstairs or standing, carrying objects about 25-
49 lbs
5:00 1984
kCal
Total: 1984 kCal in 5:00
10/11/2013
Lawn and garrden, Implied walking,/standing-picking up yard, picking flowers or
vegetables, light
2:30 595
kCal
10/12/2013
Walking, Walking the dog 0:30 119 kCal
72
/00*'1#2 ?K

73

joel campos kungfupanda0311@gmail.com Printed: 10/27/2013
Intake vs. Goals
0%
|
25%
|
50%
|
75%
|
100%
| ! Nutrient DRI Intake
Energy
Kilocalories 3719.0 kcal 2678.87 kcal 72%
Protein 63.50 g 124.52 g 196%
Carbohydrate 604.34 -
418.39 g
374.31 g
Fat, Total 144.63 -
82.64 g
79.2 g
Fat
Saturated Fat < 41.3 g 14.96 g 36%
Monounsaturated Fat No suggestion 30.28 g
Polyunsaturated Fat No suggestion 23.36 g
Trans Fatty Acid No suggestion 0 g
Cholesterol < 300.0 mg 144.33 mg 48%
Omega-6 Linoleic 17.00 g 20.19 g 119%
Omega-3 Linolenic 1.60 g 2.1 g 131%
Carbohydrates
Dietary Fiber, Total 38.0 g 59.99 g 158%
Sugar, Total No suggestion 121.84 g
89%
62%
96%
55%
74

Other
Water 3.70 L 4.23 L 114%
Alcohol No suggestion 8.31 g
Vitamins
Thiamin 1.20 mg 2.46 mg 205%
Riboflavin 1.30 mg 2.76 mg 212%
Niacin 16.00 mg 40.26 mg 252%
Vitamin B6 1.30 mg 3.61 mg 278%
Vitamin B12 2.40 g 5.61 g 234%
Folate (DFE) 400.00 g 1088.99 g 272%
Vitamin C 90.00 mg 246.69 mg 274%
Vitamin D (ug) 15.00 g 13.21 g 88%
Vitamin A (RAE) 900.00 g 1199.43 g 133%
Vitamin A (IU) 3000.00 IU 19880.65 IU 663%
Alpha-Tocopherol 15.00 mg 16.06 mg 107%
Minerals
Calcium 1000.00 mg 1072.3 mg 107%
Iron 8.00 mg 28.9 mg 361%
Magnesium 400.00 mg 886.4 mg 222%
Potassium 4700.00 mg 6380.88 mg 136%
Zinc 11.00 mg 16.54 mg 150%
Sodium 1500.00 mg 1234.1 mg 82%
73
/00*'1#2 IK

76

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