Kacey Mikuteit, Haley Peterson, Niki Taylor

Kitchen #2

Culinary Olympics
Spinach and Artichoke Dip with Pita Bread
Homemade Gnocchi with Lentil Meatballs
Coconut Panna Cotta with Berry Coulis

Marianne Feather
Underweight and in need of

calorically and nutrient dense, healthy food

Complete Meal ESHA

Marianne Feather
Age: 75
Height: 52
Weight: 95 lbs
Activity Level: Sedentary

Appetizer Report

MyPlate Analysis
This spinach artichoke dip with pita bread provided Marianne Feather with 14% of her
total grain intake. If this were her whole meal, 14% would be rather low. However, this is just her
appetizer so 14% of total grain intake is appropriate as long as the entre and dessert provide
Marianne with around 20% more total grains. Marianne should focus on consuming high calorie,
whole grains in order to meet her dietary needs.
This appetizer provided 23% total vegetable intake, so Marianne must make sure she
consumes a little more vegetables in her main entre in order to meet 33% vegetable intake.
Because Marianne eats such little portions, vegetables are a great way to get in a lot of important
nutrients because they are packed with vitamins and minerals. A great way for Marianne to
consume the rest of her vegetables throughout the day is by making a salad topped with a variety
of fresh vegetables.

This appetizer provided no fruit for Marianne. Marianne needs to be very cautious the
rest of the day to consume 1.5 cups of fruit throughout the day. In order to reach her goal,
Marianna should try to eat a piece of fruit, such as an orange, during breakfast. For lunch, she
should include a cup of berries in her lunch. As a snack, Marianna can cut up an apple and eat it
with peanut butter, or have a cup of applesauce.
The spinach artichoke dip with pita bread provided 26% of Mariannes total intake for
dairy. The dip uses two different types of cheese, which is perfect for Marianne because small
portions of cheese are high in calorie and provide nutrients such as vitamin D and calcium.
Marianne must make sure to consume 1.5 more cups of dairy throughout the day, which can be
achieved by eating yogurt for breakfast and having a glass of milk with dinner.
The protein intake in this dip provided Marianne with 19% of her total recommended protein.
The protein most likely came from the cannellini beans and cheese. This dip provides a good
source of protein, but Marianne still needs to consume around 3.25 oz. of protein the rest of the
day. A great way for Marianne to achieve this is by eating Greek yogurt, chicken, beans, lentils,
or nuts.
The grain intake on MyPlate and carbohydrate intake on ESHA is almost exactly the
same (14% verse 13%). This is most likely because the only main source of carbohydrates was
from the pita bread, which is a grain. The vegetable intake on MyPlate (23%) corresponds to the
high levels of vitamin K, manganese, and iron. Spinach was one of the two vegetables in this
appetizer and is a great source of vitamin K, manganese, and iron. The fruit intake on MyPlate
was close to zero (1%), which could explain why vitamins such as A and C are relatively low.
The dairy intake on MyPlate (26%) corresponds well with the fat intake on ESHA (22%). Dairy
products, especially cheese, are very high in fats which explains why this recipe provided around
22% of Mariannes total fat intake. The protein intake on MyPlate (19%) was much lower that
the protein intake on ESHA (35%). A possible reason of this difference in protein intake could be
because MyPlate only provides protein from dairy and meat sources, while ESHA provides
protein intake from all the ingredients used in the recipe.

ESHA Analysis
The spinach and artichoke dip provided Marianne Feather with the recommended daily
intakes (RDI) of 16% for total calories, 23% for calories from fat, 24% for calories from
saturated fat, 35% for protein, 13% for carbohydrates, and nearly 40% for dietary fiber. Overall,
this is a healthful recipe for Feather because it packs a lot of nutrient-rich ingredients into a
relatively small portion. Due to the amount of cheese in this recipe, the saturated fat content of
the appetizer is relatively high; Feather should monitor the rest of her fat intake throughout the
day in order to not exceed her recommended intake. By keeping her saturated fat intake low, she
reduces her risk of developing heart disease.
Additionally, this appetizer provided her with over of her recommended intake for
protein, which is ideal for an older woman like Feather because the elderly typically do not

consume sufficient amounts of protein during the day. Although it is important for Feather to
reach and not exceed her recommended intake for protein (and any other nutrient), it is important
for her to consume appropriate amounts in order to maintain optimal health because protein from
the diet allows for the body to maintain bone and muscle health, while also propagating
enzymatic function.
Notably, Feather also gains 40% of her recommended fiber intake in a serving of this
appetizer. Dietary fiber--naturally found in foods such as beans, vegetables, and fruits--is critical
for managing gastrointestinal health by promoting regular bowel movements. Older peoples
diets typically are insufficient in fiber, so it is important that Feather focus on eating fiber-rich
foods in order to reduce her risk for constipation and colorectal cancer.
This appetizer provided moderate amounts of several vitamins, such as vitamins A (11%),
B2 (10%), B3 niacin equivalents (13%), B12 (12%), C (14%), and K (74%). However, the recipe
lacks in providing decent amounts of vitamins B1 (8%), B3 (7%), B6 (7%), D (<1%), E (6%),
folate (9%), biotin (8%), and pantothenic acid (5%). The vitamin K level of this appetizer is
considerably high at 74%, most likely due to the spinach in the recipe. Vitamin K is often
associated with beneficial blood clotting (for example, stopping bleeding after getting a cut), so
consuming sufficient amounts of this vitamin is essential to preventing against excessive blood
loss from a simple scrape or other minor injury. Also from the analysis, the vitamin D level is
remarkably low in this appetizer. Vitamin D is critical in maintaining bone health, and as the
body generally loses bone mass over time, it is even more critical for Feather to reach her
recommended intake for vitamin D in order to reduce her risk of fractures and osteoporosis. She
could get more vitamin D in her diet by consuming seafood, such as salmon and tuna, and
fortified yogurt.
Taking a look at the mineral breakdown of this recipe, it is noted that it provides
considerable amounts of calcium (19%), copper (13%), iron (29%), manganese (25%),
phosphorus (24%), selenium (23%), sodium (47%), and zinc (14%). The values for calcium,
iron, and sodium are of particular interest. At 19% of Feathers RDI, this appetizer provides her
with a good amount of calcium, which is important in working alongside vitamin D in
maintaining bone health. As an older lady, Feather should focus on building and maintaining her
bone health because loss of bone tissue naturally occurs in the aging process, making older
people more likely to break a bone if they fall. She can do this by consuming calcium-rich foods
such as milk, yogurt, or cheese. Additionally, the iron content of this appetizer is relatively high,
due to the cannellini beans and spinach in this recipe. Iron is a key player in transporting oxygen
throughout the body and thus cellular metabolism. In order for Feather to ensure she gets the
proper amount of iron in her diet, she should aim to consume iron-rich foods such as beans and
lentils, tofu, and spinach. Lastly, the sodium content of this appetizer is considerably high at 47%
of Feathers RDI. The recipe calls for only tsp of table salt, but the Parmesan and mozzarella
cheese also contribute heavily to the overall sodium level. Having too much sodium in the diet
can increase the risk of high blood pressure, heart attack, stroke, and diabetes, so it is ideal for
Feather to monitor her sodium intake and reduce her consumption as necessary. An easy way to
avoid excessive dietary sodium is to avoid processed food items.

Entree Report

MyPlate Analysis
The homemade gnocchi with lentil meatballs was the entree for this week. As you can see
from the MyPlate Bar Graph above, this entree was a good hearty contribution to the total meal,
and to the daily recommended intakes. For starters, each serving has 153% of the vegetable
intake for each day. This is from the tomato based sauce that went on the gnocchi. The gnocchi
and lentil meatballs also provided 17% of the daily amount of grains and dairy that she should be
consuming for the day. This is an adequate amount because in theory this entree is about 1/9 of
her daily intake of food, hopefully. The grains came from the gnocchi itself, and the dairy source
was the cheese that was used. To reach the full amount of dairy for the day, Marianne should
drink low- fat milk, or incorporate some cheese into one of her other meals. As far as grains go,
the rest of the grain intake could come from whole wheat toast, whole wheat pasta, etc. This
entree had no fruit in it, which was the setback of this entree. There was fruit in the dessert
however, so that will help offset the fact that there was no fruit in the entree. Marianne will need
at least 1.5 cups of fruit elsewhere in her daily diet to compensate for this lacking in this entree.

Luckily, fruit is tasty and it is pretty easy to reach 1.5 cups each day. This can be from produce
that is in season at the time, or can be found on sale that week at the supermarket or farmers
market. The gnocchi and lentil meatballs has 46% of the recommended protein intake for the day.
This is a significant portion of protein, almost half of what she needs for the day. This is
beneficial for Marianne, since she is older and is beginning to lose weight. That is why we chose
this hearty entree packed with lots of protein, vegetables, and a good amount of dairy and grains.
Overall, this entree is pretty nutritious and very hearty. I would say the only setback to it is that
there is not any fruit incorporated into it.

ESHA Analysis
The homemade gnocchi with tomato sauce and lentil meatballs served, overall, as a
good calorie and nutrient dense entree for Marianne Feather. The meal provided her with the
recommended daily intakes (RDI) of 31% for total calories, 20% for calories from fat, 30% for
calories from saturated fat, 66% for protein, 35% for carbohydrates, 68% for dietary fiber, and
32% for cholesterol. Of particular note is the amount of protein, fiber, and cholesterol in this
entree.
For Feather, it is important that she reach the RDI for these three nutrients in order to
maintain optimum health. Older people typically do not consume enough protein and fiber in
their diets for a variety of reasons, but it is clear that this mostly plant-based meal provides her
with sufficient quantities of both nutrients. As stated in the appetizer analysis, it is critical that
Feather consume the appropriate amount of protein in order to maintain optimal health because it
allows for the body to maintain bone and muscle health, while also propagating enzymatic
function. Not having enough protein could cause the body to feed on its natural protein sources,
such as the muscles, which would cause rapid deterioration. Luckily, this recipe provides Feather
with ample protein from the lentils and cheese in the meatballs.
Furthermore, consuming enough dietary fiber--naturally found in foods such as legumes,
vegetables, and fruits--is critical for managing gastrointestinal health by promoting regular bowel
movements. Older peoples diets typically are insufficient in fiber, so it is important that Feather
focus on eating fiber-rich foods in order to reduce her risk for constipation and colorectal cancer.
A serving of this gnocchi provides Feather with ample fiber (68%) for one meal, so she should
focus on consuming the remainder of the RDI for fiber in her other meals during the day.
Additionally, the cholesterol content of this meal (32%) is below of her RDI. Having a
diet low in cholesterol has been linked to reduced risk of cardiovascular disease and stroke, so it
is important for Feather to monitor her cholesterol intake and make easy substitutions in her diet,
such as using olive oil instead of butter, in order to keep her cholesterol intake low and under
control.
Looking at the vitamin breakdown of this entree, it is noted that it contributes relatively
high amounts of vitamins A (22%), B1 (34%), B2 (44%), B3 (30%), B3 niacin equivalents
(52%), B6 (69%), C (58%), K (104%), folate (51%), and pantothenic acid (32%). The high
amount of vitamin K can be contributed to the spinach in the tomato sauce and the lentils in the

meatballs, both of which are naturally high sources of vitamin K. Vitamin K is often associated
with beneficial blood clotting (for example, stopping bleeding after getting a cut), so consuming
sufficient amounts of this vitamin is essential to preventing against excessive blood loss from a
simple scrape or other minor injury. Consuming excessive fat-soluble vitamin K may cause
undue stress on the bodys processing systems, however the risk of toxicity is extremely unlikely
due to consuming excess vitamin K at one meal. Feather should monitor her vitamin K intake
though in order to avoid overconsumption.
Lastly, the mineral breakdown of this meal is impressive with the RDI values for copper
(64%), fluoride (1154%), iron (107%), manganese (68%), molybdenum (122%), and phosphorus
(56%). The fluoride content of this meal is ridiculously high, most likely due to the naturally
high amount of the mineral found in spinach and tomatoes. While consuming enough fluoride is
essential in maintaining tooth health, consuming excessive fluoride can cause dental fluorosis--a
change in appearance to the tooths enamel.
Additionally, the iron content of this meal is exceedingly high at 107%. Iron plays a
pivotal role in carrying oxygen throughout the body and promoting cellular metabolism, so it is
important for feather to reach her RDI for this important mineral in order to maintain optimum
health. Lastly, the molybdenum content of this recipe is also noticeably high at 122%.
Molybdenum is naturally found in lentils, leafy greens, and grain, so it makes sense that this
meal has a high amount of this trace mineral that has been linked to reducing the risk of
developing cancer.
It is noted as well that the vegetable intake in the recipe, from the MyPlate analysis,
exceeds the recommended intake. This can be linked to the ESHA analysiss high levels of the
certain vitamins and minerals discussed in depth; it seems that spinach is such a nutrition
powerhouse that it provides Feather with excessive amounts of some of the key vitamins and
minerals needed in her diet.

Dessert Report

MyPlate Analysis
The Coconut Panna Cotta provided Marianne with 0% grain intake, which would make
sense because this recipe was made up of mainly dairy and sugar. However, Marianne needs to
make sure that the rest of this meal provides her with 33% of her total grain intake in order to
meet the DRI for grains. Marianne should focus on eating high calorie, whole grains such as
brown rice or whole grain bread.
Marianne didnt get any of her daily vegetables in from this dessert. In order to reach her
daily intake, Marianne must consume around one half cup of vegetables at dinner and one more
cup of vegetables throughout the rest of the day. A great, easy way to eat vegetables is to steam
them in the microwave for a few minutes and add salt and pepper to taste.
This dessert provides Marianne with 33% of her daily fruit intake, so she doesnt have to
worry about consuming any more fruit with the rest of this meal. However, Marianne must be

sure to eat one more cup of fruit throughout the day, which can be accomplished by cutting up a
pear or orange during breakfast.
The dairy intake for the Coconut Panna Cotta was 12%. Marianne must make sure to
consume around 20% more dairy the rest of this meal, which can be accomplished by drinking a
glass of milk with dinner. Other great sources of dairy for Marianne are cheese and yogurt.
This dessert provided 16% of Mariannes protein intake, which is a little less than half of
what she needs to consume this meal. In order to reach her DRI, Marianne should make sure to
consume high protein foods such as Greek yogurt, chicken, beans, lentils, and nuts.
The grain intake on MyPlate is 12%, but the carbohydrate intake on ESHA is 12%. This
difference is most likely because grains are not the only source of carbohydrates. The berries,
milk, and sugar all are sources of carbohydrates, but are not grains. The vegetable intake on
Myplate is 0%, which could explain why some vitamins such as K and A are low. MyPlate shows
that our desert provides 33% total fruit intake. The fruits we used in this recipe were raspberries
and blackberries. Both these berries are a great source of vitamin C and manganese, which
correlates with the high levels of vitamin C and manganese on EHSA. The dairy intake on
MyPlate was 12%, which shows in ESHA with calcium intake being 9%. The protein intake on
MyPlate (16%) and EHSA (14%) were relatively the same. This is most likely because MyPlate
considers protein from dairy and meat sources, and the only high protein foods used in our recipe
was milk.

ESHA Analysis
The coconut panna cotta dessert provided Marianne Feather with a moderate distribution
of total calories (18%), protein (14%), carbohydrates (12%), and dietary fiber (24%). The high
amount of fiber in this recipe is mostly from the raspberry coulis; raspberries are one of the
richest sources of fiber, providing 8g of dietary fiber per 1 cup serving. Getting enough fiber in
the diet is crucial to maintain optimal gastrointestinal health by promoting regular bowel
movements. Feather should aim to consume other fiber-rich foods throughout the remainder of
the day, such as beans, celery, and whole grains, in order to reach her recommended daily intake
(RDI) for fiber.
The calories from fat (39%) and saturated fat (92%) are exceptionally high in this dessert
due to the use of full-fat coconut milk in the recipe. While having a diet generally low in
saturated fat may reduce the risk of developing cardiovascular disease, diabetes, and stroke, the
fat in this dessert serves as a good way for Feather to consume a decent amount of calories in a
small portion size. Fats are concentrated sources of energy, providing nine calories per gram of
fat. Because Feather is underweight, she should try to consume foods naturally rich in hearthealthy unsaturated fats such as avocados and nuts to increase her daily calorie intake by
consuming relatively small amounts of food.
The most significant contribution this dessert recipe makes towards Feathers vitamin
intake are for vitamin B12 (22%) and C (23%), while the amounts for vitamins A (5%), B1 (5%),
B2 (12%), B3 (8%), B3 niacin equivalents (12%), B6 (5%), D (3%), E (8%), biotin (3%), goleta

(7%), and pantothenic acid (7%) are relatively insignificant. The dessert contributes a moderate
amount of vitamin B12 to Feathers RDI because of the use of fortified soymilk. Vitamin B12 is
unique in that it is typically only found in animal sources, which makes it a nutrient of special
attention for people who dont consume animal products and for those who consume small
amounts of food in general, like Feather. For people who cant consume dairy, drinking fortified
products (such as soymilk) could help them reach their dietary needs for nutrients typically found
in cows milk, like vitamin D, B12, and calcium.
Looking at the mineral breakdown for this dessert, or particular mention is the relatively
high amount of copper (36%), iron (50%) and manganese (54%). Like mentioned in the other
analyses, iron is crucial in transporting oxygen throughout the body while also promoting proper
cellular metabolism. Therefore, it is of the utmost importance for Feather to reach her RDI for
iron in order to maintain her health. The amount of iron in the dessert is mostly due to the hemp
seeds sprinkled on top. Other iron-rich sources Feather could include in her diet are dark leafy
greens, beans, legumes, liver, and eggs. All of these foods should be eaten in combination with
vitamin C-rich foods, such as pineapple, berries, papaya, and citrus in order to maximize iron
absorption.

Conditions Report

1. This week our condition was an elderly person who is underweight and needs nutrient and
calorically dense foods. The overall population is aging and with that comes more elderly having
nutritional issues. This can stem from many risk factors. Their ability to taste and smell may
decrease their appetite for needed foods, and they may have dental problems that make it
difficult to eat. Reduced physical activity lessens the need for energy and food consumption. In
addition, the elderly may face difficulties because they are socially isolated, lose a spouse, or
have problems of mobility. All these are possible reasons why an individual may begin to lose
weight and become malnourished.
2. As I mentioned, an individual in this state needs calorically and nutritionally dense foods to
ensure she doesnt continue to lose weight. As our bodies age, they dont absorb some key
nutrients as well as they should. It is important that they are getting whole grains and high
protein foods. These are probably the two nutrients of greatest concern with this population
because they dont necessarily want to eat hearty foods that make them feel full. Other nutrients
that are of concern as people age are Vitamin B-12, Folate, Calcium, Vitamin D, Fiber, Omega3s, and water. Because the body does not absorb nutrients as efficiently as it does earlier in life,
it is vital that everything that they eat be nutrient dense and healthy in order to meet their needs.
It is very easy for elderly people to become malnourished. Older people tend to get overwhelmed
with large portions of food at once, or even large glasses of water, will get discouraged, and end
up not finishing it. It can be helpful to have older adults eat more frequently but smaller portions
so that they dont feel this way.
3. We did not have any main issues coming up with this meal. We just had to keep in mind that this
individual that we were preparing a meal for did have a condition, although it is not a disease or
food allergy like we have been considering in weeks past. When coming up with and looking for
recipes, we kept reminding ourselves that each course of the meal needed to pack a serious
punch as far as nutrition goes. We did the baked artichoke dip with whole wheat pita bread for
the whole grain and vegetable aspect. The sauce for the gnocchi also helped with the vegetable
contribution. Our gnocchi was full of protein and the coconut panna cotta had the dairy aspect.
My advice for someone cooking for a person like Marianne Feather would be to keep in mind
that many elders do not enjoy spicy foods. Also, some more advice I would give would be to
include fish at least twice per week. These omega- 3 fatty acids have been proven to reduce
inflammation, which can cause heart disease, cancer and arthritis. They can be found in many
different types of fish and in flaxseed oil. Also, the need for calcium and vitamin D increases as
people age. This is primarily to preserve bone health. An added benefit of calcium is that it helps
to lower blood pressure.