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2. Riboflavin -Helps body grow, red cell productions, and releasing energy from carbs -Anemia, mouth and lip sores, skin disorders, and sore throat -Since the leftover riboflavin gets excreted through the urine there is no known toxicity - Milk, Nuts, Lean Meats, Eggs, and Green Leafy Vegetables

3. Niacin -Helps the digestive system, skin, and nerve functions. -Digestive problems, mental impairment, and inflamed skin -Peptic ulcers, skin rashes, liver damage -Fish, Legumes, Nuts, Poultry, Dairy Products

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4. Folate -Helps breakdown food and convert it into energy -Anemia, Megaloblast Anemia -Celiac Disease -Spinach, Broccoli, Orange Juice, Tomatoes, and Lettuce

5. Vitamin E -Protects body tissue from damage -None -Can cause a serious risk for bleeding, bleeding in the brain, and birth defects -Vegetable Oils, Nuts, Seeds, Green Leafy Vegetables, and fortified juices

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Top Kilocalories 1. Dry Roasted Almonds (1 Cup) 2. Cranberry Apple Juice (3 Cups) 3. Grapefruit (3 Cups) 4. Grapes (3 Cups) 5. General Mills Cheerios (3 Cups) Top Saturated Fats 1. Dry Roasted Almonds (1 Cup) 2. Milk Low Fat 1% (2 ! Cups) 3. Eggs (2 oz.) 4. Chicken Breast (3 oz.) 5. Wheat Crackers (15 Item) Top N-3 1. Wheat Crackers (15 Item) 2. Salad Dressing Italian (2 T) 3. Broccoli (1 ! Cups) 4. Strawberries (2 Cups) 5. Mixed Grain Bread (2 Slices)

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Top Fiber 1. Mixed Vegetables (2 Cups) 2. Dry Roasted Almonds (1 Cup) 3. Grapefruit (3 Cups) 4. General Mills Cheerios (3 Cups) 5. Oroweat Bread (2 Slices) Top Sugar 1. Cranberry Grape Juice (3 Cups) 2. Grapefruit (3 Cups) 3. Grapes (3 Cups) 4. Orange Juice (3 Cups) 5. Banana (2 Item) Top Sodium 1. General Mills Cheerios (3 Cups) 2. Olives (2 oz.) 3. Lobster (4 oz.) 4. Wheat Crackers (15 Items) 5. Tuna Canned in Water (3 oz.)

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When I recorded my diet for my WB1 I was not really paying attention to what I was putting into my mouth, but I did notice that I was not eating as bad as I thought I was. (See Appendix A) With that being said I did notice that I ate a wide variety of vegetables and fruits, which ultimately helped my kilocalories stay in balance for the most part. The reason for that would be because fruits and vegetables are high in good kilocalories and fiber, and because of that they are not detrimental to your overall diet. (See Appendix A) On the other hand I did notice that I ate more protein than what was recommended for my body type. Overtime, if I would continue to do that it would become harmful on my diet and I would begin to gain weight and consume for kilocalories that I was supposed to. Overall, those are some of the things that I noticed when I was putting my diet information into my Dietary Analysis. With that being said when I was doing my WB4 I noticed that I was eating better and that I was not eating as much protein. (See Appendix B) In order to continue to eat this way I would have to change my whole eating environment due to the fact that not everyone in my family is eating the way I am I would have to learn to make my own meals and not be tempted to eat what they are making just because I dont want to make my own food are because their food looks or sounds better. Another change that I would have to make in order to eat the way I ate in my WB4 would be to make more money, because now a days it is expensive to eat healthy and it would cost me a lot to eat like that everyday.

!"#$%&'()**+O+ Overall, those are some of the environmental changes that I would have to make in order to continue eating the way I ate in my WB4. (See Appendix B) When I was looking back at some of the deficiencies that I had I noticed that the only one I was able to overcome was my Vitamin E. I believe that I was able to overcome that specific deficiency is because I ate more green leafy vegetables and more nuts and spinach. I tried to incorporate these foods into every meal I ate that way I was not deficient in them anymore. Overall, that is the deficiency that I ultimately overcame. There is a diet that has been developed that is very good in helping you maintain a healthy eating habit and it is fairly easy to follow. With that being said the recommended intake levels for sodium in this diet are 2,300 mg. (NHLBI Pg. 5) When I went back to look at what my sodium levels are they were just about twice as much. In order to reduce my sodium intake would be to cut out some of the lobster that I ate and to also cut out the olives that I ate. There are also three other minerals that are mentioned in the DASH diet, and those minerals are Potassium, Calcium, and Magnesium. (NHLBI Pg. 5) the intake levels for those minerals go as follows, Potassium levels are 4,700 mg., Calcium levels are 1,250 mg., and Magnesium levels are 500 mg. (NHLBI Pg. 5) The three food sources that are high in potassium in my diet would be bananas, milk, and spinach. (See Appendix B) With that being said the three foods that are high in calcium would be milk, almonds, and broccoli. (See Appendix B) Finally the three foods that are high in magnesium are spinach, low fat milk, and bananas. Ultimately the overall aim of the DASH Diet is too lower your blood pressure by eating less salt, with

!"#$%&'()**+H+ that being said a gentlemen that goes by the name Ricardo Eley authored this diet plan. (NHLBI Pg. iv)

!"#$%&'()**+,M+ 1. Bananas I used this fruit 3 times throughout my WB4 The nutrients that are a good source are CHO, Fiber, Magnesium, and Potassium. The excellent source would be B6 My motivation for eating this Super Food is because they taste really good and they help me not get cramps in my legs. 2. Spinach I ate spinach 2 times during my WB4 analysis The nutrients that are a good source are N-3 and Thiamin. With that being said the nutrients that are an excellent source are Riboflavin, B6, Folate, Vitamin C, Vitamin A, Iron, and Magnesium. My motivation for eating spinach is that I love the way it taste and it is very easy to incorporate into my diet and because it is very inexpensive. 3. Carrots I ate Carrots 1 time during my WB4 analysis Nutrients that are a good source are Water, Protein, Niacin, B6, Vitamin C, and Potassium. With that being said there is only 1 nutrient that is an excellent source and that is Vitamin A. My motivation for eating this Super Food is being I know it helps with not becoming blind and I want to do everything I can now to stop that from happening, and they taste pretty good.

!"#$%&'()**+,,+ 4. Tuna I ate tuna 1 time during this WB4 analysis The good sources of nutrients are B6 and Vitamin D. With that being said the excellent sources are Niacin and B12. My motivation for eating this food is that you can make it any way and it taste pretty good and it is somewhat inexpensive. 5. Oatmeal I ate this 1 time for my WB4 The sources of good nutrients are Water, CHO, Fiber, N-6, Thiamin, and Iron. With that being said the only excellent source is Zinc. My motivation for eating this Super Food is that it is usually what I have for breakfast in the morning and it is easy to prepare if I am in a hurry. 6. Cranberries I ate cranberries 2 times during my WB4 Nutrients with a good source are Protein and the nutrient with an excellent source is Vitamin C. My motivation for eating this Super Food is that it goes great when I pair it with my almonds because it gives a naturally sweet flavor and they just taste good.

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7. Potatoes I ate this 1 time for this WB4 Good nutrient sources for this Super Food are Thiamin, Niacin, Folate, Iron, and Zinc. With that being said an excellent source are B6 and Vitamin C. My motivation for eating this Super Food is that they are great to eat with carrots and they have a naturally great taste. 8. Broccoli I ate this Super Food 1 time A good nutrient source for this Super Food would be Riboflavin, B6, and Potassium. With that being said there are no excellent sources for this Super Food. My motivation for eating this food is just because I like them and I can eat them raw or cooked. 9. Almonds I ate this Super Food 1 time A good nutrient source for this Super Food is CHO, Thiamin, and B6. With that being said the excellent nutrient sources are Protein, Fiber, N-6, Riboflavin, Niacin, Iron, Magnesium, Potassium, and Zinc. My motivation for eating this Super Food is that they are a great onthe-go snack and they are really good for you as you can see.

!"#$%&'()**+,>+ 10. Walnuts I ate this Super Food 1 time Good nutrient sources for this Super Food are Riboflavin and Folate. With that being said excellent nutrient sources for this Super Food are Protein, Fiber, N-6, N-3, B6, Iron, Magnesium, and Zinc. My motivation for eating this Super Food is that they are excellent sources of Protein and if I am not eating a lot of meat it is a great way to make up for the Protein I am not getting.

!"#$%&'()**+,@+ A healthy diet is important to the human body and its functions throughout the day. There are plenty of foods that are rich in fiber, potassium, iron, etc. With that being said the food that I picked to do this project on is Walnuts. I decided to pick walnuts due to the fact that I know that they are high in omega 6 and that they are good for your diet overall. With that being said a Growers Association that I found to help me understand Walnuts a little bit better goes by the name The Ohio Nut Growers Association or ONGA for short. (Paul) The ONGA has been around for a very long time, it first opened in 1941. (Paul) According to the ONGAs website the best time to buy black walnuts would be this month. The reason for that would be because they have had time to grow during the hot seasons and the nut has had time to mature. (Paul) It is said that about 99% of walnuts grown in the United States are grown in California specifically throughout the Central Valley of California and in Coastal Valleys, from Redding in the north to Bakersfield in the south. California walnuts are also known as English or Persian walnuts. (Paul) With that being said the Black Walnut is a Native American species. I think it is amazing how so much of the United States walnut supply is grown in California. I believe that the reason for this is because we have the best range of season than any other state and with that mostly anything can be grown here. That is why California is such an amazing place to live and grow crops. Pretty much anything you plan to grow can be grown in California because our seasons are so well formatted. Ultimately,

!"#$%&'()**+,D+ walnuts are for the most part grown in California and distributed all throughout the rest of the United States. There have been no policies that have threatened the crops from being grown anywhere in the United States. With that being said walnuts have been in the news recently. There is a disease called Thousand Cankers Disease, which is a vector borne pathogen. (Paul) The reason this is such a problem is because it can be hard to track. With that being said since it is potentially hard to track it can possibly wipe out a whole walnut farm or industry without owners being able to stop it. (Paul) Ultimately, we need to find a way to track this disease that way it wont destroy the crops. (Paul) With that being said the most interesting fact that I found out about walnuts is that 99% of them are grown in the state that I live in. I found that interesting because if they are grown here why dont I eat them more often. I guess I will have to start buying them more. In my local grocery store walnuts are always available and you can buy them either shelled or unshelled. I personally like them shelled better because I think they taste fresher. The groceries pricing on Walnuts is pretty reasonable, they go for around $1.50 per pound. Then again that is at the Farmer Market that I work/shop at. Overall, walnuts are very well priced and pretty affordable.

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1. Grains Goal 10.0 oz. Actual 4 oz. % Goal 40.1%

2. Vegetables 3. Fruits 4. Dairy 5. Protein Goal 7.0 cups Actual 10 cups % Goal 142.2% Goal 3.0 cups Actual 1.2 cups % Goal 38.9% Goal 2.5 cups Actual 5.2 cups % Goal 209.9% Goal 3.5 cups Actual 2.6 cups % Goal 74.9%

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6. Empty Calories Goal 426.0 Actual 376.5 % Goal 88.4%

My opinion on this information shown here for the My Plate analysis vs. the Intake vs. Goals report is that is seems to be very accurate. The way I can tell is because when I did my reports earlier I could see that when I was deficient or had excess in some of those categories it showed when I looked at the My Plate part of the report. Yes, I do believe that the My Plate website is very user friendly due to the fact that is a very simple site and you do not really need to know exactly what you are looking for to be able to use it. For example if you just wanted to visit the site and see what foods are recommended for children or toddlers but you did not know exactly what to search it is all right there.

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Throughout my life I knew that drinking water was important to maintain a healthy body weight and also to help my immune system. With that being said I did not truly understand how important it really was to drink water instead of other sugary drinks. Ultimately, throughout the short time I have been in this class I have started to learn how important it really is to drink water. It has been said that taking out sugary drinks from your diet can help reduce obesity without taking anything else out of your diet. That is pretty amazing due to the fact that the only thing you are adding to your diet is water. There is a campaign that goes by the name Rethink Your Drink, which went on in August of 2011. Their main objective was to help people try and remove sugary drinks from their diet and have them add more water consumption. People may tell you to drink juices as well and water. When people say that they think that since they are drinking a juice from a healthy fruit that the juice is good for you as well. That is wrong due to the fact that when you are drinking the juice you are fooling your brain into thinking it is eating the fruit. The overall problem with drinking juice is that you are not getting the full nutrients you would be getting if you were to eat the fruit. People tend to grab juices because they do not want to pick the fruit and eat it that way. When that happens they are cheating themselves. Ultimately, the Rethink Your Drink campaign was a great step towards informing citizens about how important it is to take out artificially sweetened drinks out of their diets. Hopefully the people that did participate still continue to do it to this day.

!"#$%&'()**+,H+ I noticed that I drink more water than anything when I was doing my WB1 and WB4. To me drinking water is more appealing than grabbing a soda or any other sugary drink. I may think this way because in my family there is a long line of people that are obese or are becoming obese, and I dont want to fall in their footsteps. I have taken what I have learned and applied it to my life so I can change what the future has in store for me. I often have family members offering me sugary drinks at dinner, or when we go out but I always tell them no thank you and they always say why not, one time isnt going to hurt. When I think about that all I can think is that yes it does matter one drink leads to another and then it is just an ongoing cycle and you will not be able to stop. I also believe that I havent gotten sick in a long time and I think that is because I have been eating healthier and drinking more water. Overall, I believe water helps fight diseases and helps keep your immune system fighting off the bad bacteria.

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Throughout the short time I have been in this class I have learned how important it is to eat fiber. I have also learned that the best way to eat fiber is to eat it raw, which means without cooking it or juicing it. A reason why juices are not as beneficial to your overall health is because the real fiber or nutrients are in the pulp or in the stems, which people normally do not eat or throw away. Ultimately, those are some of the reasons why juicing or cooking the fruits or vegetables can be detrimental to absorbing the full nutrients of the certain food. Another problem people run into when they are trying to consume a certain amount of fiber in a day or sitting is eating supplements. Supplements are not good because they do not give you the full amount of nutrients that you would be getting if you would just eat it from the source. When I was looking back at my WB1 and WB4 I noticed that I was eating more than it said I was supposed to. With that being said eating too much fiber isnt going to hurt youre diet or your body. The only thing that might happen is you might get constipated because the fiber helps harden your stool. With that being said when you are eating a lot of fiber it is said that you should also be drinking plenty of water so you wont get constipated and you will avoid that problem entirely. Overall, that is one of the problems with fiber supplements and over consuming fiber without drinking enough water. On the other hand one of the pros of eating fiber is that it makes you feel full for a longer period of time, which can ultimately make you loose weight.

!"#$%&'()**+-,+ When you are eating empty calories for example, Cheetos or candy, you might feel full or an hour or so, but after that hour you are going to get hungry again and eat more food, which will in the long run make you gain weight. In conclusion, that is something I have noticed in my diet and also learned about in class. Overall, fiber is a very important food to have in your diet to stay healthy and maintain your body weight.

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1. Heller, Marla. "The 2010 Dietary Guidelines for Americans,." Dietary Guidelines for Americans. Beacon Technologies, 2004. Web. 15 Oct. 2013. 2. Paul, David. "Ohio Nut Growers Association (ONGA) Home Page." Ohio Nut Growers Association (ONGA) Home Page. ONGA, n.d. Web. 13 Oct. 2013. 3. Webb, Frances Sizer., and Eleanor Noss. Whitney. Nutrition: Concepts & Controversies. Australia: Wadsworth/Cengage Learning, 2014. Print.

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