1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12.

Quality Levels My Nutrition Profile Perfect Plan Analysis Perfect Diet Super Foods Farm to Table #1 Super Food Recipe My Plate Water Fiber My Wellness Life Bibliography

3 4 25 29 43 49 51 52 53 55 56 59

Feryanitz, Nicole

2 2|Page

DRI QUANTIFIED
DRI GOALS NUTRIENT Unit RDA/AI A 2.3 1925 44.34 260.5 26 57.5 19 11 1.1 1.1 0.11 GOOD SOURCE 10-19% (COLUMN=10%) B=A*.1 0.23 192.5 4.434 26.05 2.6 SKIP SKIP 2.2 0.22 0.2 0.2 2.8 0.24 0.48 80 13 3 140 3 260 3 72 940 1.8 SKIP EXCELLENT SOURCE 20% (COLUMN=20%) C=A*.2 0.46 385 8.868 52.1 5.2

Water Kcals PROTEIN CHO Fiber LIPIDS Saturated EFA: n-6 EFA: n-3
Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D
Vitamin A (RAE)

L Kcal g g g g g g g mg mg mg mg mcg mcg mg mcg mcg mg mg mg mg mg mg mg

MACRONUTRIENTS

VITAMINS
1 1 14 1.2 2.4 400 65 15 700 15 0.1 0.1 1.4 0.12 0.24 40 6.5 1.5 70 1.5

Vitamin E Calcium Iron Magnesium Potassium Zinc Sodium

MINERALS
1300 15 360 4700 9 1500 130 1.5 36 470 0.9

Feryanitz, Nicole

3 3|Page

Feryanitz, Nicole

4 4|Page

Feryanitz, Nicole

5 5|Page

Feryanitz, Nicole

6 6|Page

Feryanitz, Nicole

7 7|Page

Feryanitz, Nicole

8 8|Page

Feryanitz, Nicole

9 9|Page

Feryanitz, Nicole

10 10 | P a g e

Feryanitz, Nicole

11 11 | P a g e

Feryanitz, Nicole

12 12 | P a g e

Feryanitz, Nicole

13 13 | P a g e

Feryanitz, Nicole

14 14 | P a g e

Feryanitz, Nicole

15 15 | P a g e

Feryanitz, Nicole

16 16 | P a g e

Feryanitz, Nicole

17 17 | P a g e

Feryanitz, Nicole

18 18 | P a g e

DRI GOALS vs. 3-DAY DIET RECORD

DRI GOALS WB1 3-day Analysis Intake vs. Goal (%)

NUTRIENT

UNIT

RDA/AI

UL

Intake

Deficient <80% Excess >120%

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

2.3 1925

N/A N/A

1.54
3097.82

67

Kcals g g
g

161

MACRONUTRIENTS
44.34 260.5 26 57.5 19 11 1.1 N/A N/A N/A N/A N/A N/A N/A 113.77 390.88 13.33 124.07 46.7 11.35 1.72 257 141 51 215 246 103 156

g g g
g

EFA: n-6 EFA: n-3

Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A Vitamin E Calcium Iron
Magnesium
(RAE)

VITAMINS mg mg mg mg mcg mcg mg mcg

mcg mcg mg mg mg mg mg mg 1 1 14 1.2 2.4 400 65 15 700 30 1300 15 360 4700 9 1500 N/A N/A 35 100 N/A 800 1800 50 2800 800 2500 45 350 N/A 40 2300 1.57 1.91 30 2.47 10.18 726.53 264.52 13.39 506.32 30 836.59 21.21 245.52 2991.69 18.63 2564.2 157 191 214 206 424 182 407 89 72 100 64 141 68 64 207 171

MINERALS

Potassium Zinc Sodium

Feryanitz, Nicole

19 19 | P a g e

About Excess/Deficient Nutrients Deficient Nutrients Water Main function: Hydration, nearly all of our body systems depend on water. Result of chronic deficiencies: fatigue, dark urine, eczema, constipation and digestive disorders, and low/ high blood pressure. Found in: Watermelon, cabbages, and spinach Fiber Main function: To regulate digestion Result of chronic deficiencies: Elevated LDL cholesterol levels, hemorrhoids, constipation, flatulence, and diarrhea Found in: Corn, avocado, kidney beans Vitamin A (RAE) Main function: Important in maintaining the immune system, normal vision, and reproduction. Result of chronic deficiencies: Xerophthalmia, which is the most common result of vitamin A deficiency and is found mainly in young children and pregnant women. Xerophthalmia is the inability to see in low light (it can lead to blindness if not treated). Found in: Beef liver, salmon, broccoli Calcium Main function: To help maintain bone strength. Result of chronic deficiencies: Osteopenia (low bone mass) and an increased risk of bone fractures and osteoporosis. Found in: yogurt, cheese, and milk Magnesium

Feryanitz, Nicole

20 20 | P a g e

Main function: Is needed in the body for over 300 biochemical reactions and helps maintain nerve and muscle function, strong bones, and helps support the immune system. Result of chronic deficiencies: Numbness of body, muscle cramps and spasms, seizures, abnormal heart rhythms, and low blood calcium levels. Found in: Spinach, almonds, and peanut butter

Potassium Main function: Regulation of blood flow and blood pressure, also controls nerve and muscle function. Result of chronic deficiencies: Diarrhea, hypertension, muscle weakness, cramping, fatigue, confusion, irregular heartbeat, and heart failure. Found in: Bananas, baked potatoes (with skin), and salmon Excessive Nutrients Kilocalories Main function: Provide energy for body. Result of chronic excesses: Obesity, atherosclerosis, heart disease, weakened cardiovascular system. Protein Main function: Help in building new tissues, regulating bodily processes, producing breast milk, and are a source of energy. Result of chronic excesses: Weight gain, irritation of the intestines, increased liver enzymes, dehydration, increased risk of heart disease, kidney problems. Carbohydrates Main function: Provide energy source, regulate blood glucose levels, breakdown of fatty acids Result of chronic excesses: Weight gain (which can lead to heart disease), high blood sugar levels, high triglyceride levels, and low HDL cholesterol levels. Lipids Main function: Energy storage Result of chronic excesses: High cholesterol levels, weight gain, poor cardiovascular health, high blood pressure, heart disease, atherosclerosis, and may lead to death. Saturated Fats

Feryanitz, Nicole

21 21 | P a g e

Main function: Help provide physical protection to the body, are a good source of energy, needed for production of healthy cell membranes. Result of chronic excesses: Obesity, atherosclerosis, heart disease, weakened cardiovascular system. N-3 Omega fatty acids Main function: Aid in brain function, normal growth and development, and reduce inflammation. Result of chronic excesses: Reduced blood clotting abilities, increased LDL levels, reduced blood pressure, gastrointestinal effects such as increased belching, constipation, and stomach discomfort. Thiamin Main function: Used to breakdown sugars in the bodys diet. Result of chronic excesses: Hyperthyroidism, headache, irritability, shaking, increased pulse rate, and insomnia. Riboflavin Main function: Essential to a wide range of bodily functions. Affects the thyroid hormones, which speeds up the metabolism, helps in the production of immune cells, and converts both niacin and b6 into active forms that the body can use. Result of chronic excesses: Bright yellow color of urine, itching, numbness, sensitivity to light, and burning or pricking sensations. Niacin Main function: To convert the food we eat into energy that is usable by our bodies. Result of chronic excesses: Vision problems such as blurred vision, darkening of skin, liver damage, increased heart rate, jaundice (due to live damage), and peptic ulcers. B6 Main function: Involved in fetal and infancy brain development and immunity, also needed for over 100 metabolic enzyme reactions.

Feryanitz, Nicole

22 22 | P a g e

 B12

Result of chronic excesses: Heartburn, painful skin patches, immense sensitivity to light, and nausea. Main function: Aids in maintenance of healthy nerve and blood cells, helps in DNA production, and aids in the prevention of megaloblastic anemia (which makes people fatigued). Result of chronic excesses: B12 has not shown any adverse effects when consumed excessively over a long time.

Folate Main function: Helps in the production and maintenance of new cells. Result of chronic excesses: Provocation of seizures (in people taking anticonvulsant drugs), can mask the symptoms of a vitamin B12 Vitamin C Main function: Aids in proper functioning of the immune system, helps in absorption of iron, and is an antioxidant that prevents free radicals from damaging cells. Result of chronic excesses: Kidney stones, vitamin B12 deficiencies, copper deficiencies, acute right-sided conjunctivitis, kidney diseases, diabetes, and hypoglycemia Iron Main function: Helps regulate cell growth and differentiation, helps aid in oxygen transport to cells. Result of chronic excesses: Nausea, vomiting, constipation, and diarrhea, can affect the central nervous system and cause dizziness, fever, headache, lethargy, and convulsions; can lead death if untreated. Zinc Main function: Used to make proteins and DNA, aids the immune system in fighting foreign particles, and helps proper body growth and development.

Feryanitz, Nicole

23 23 | P a g e

Result of chronic excesses: Low copper levels, decreased immunity, low HDL cholesterol levels, stomach cramps, diarrhea, and headaches. Sodium Main function: Regulates the amount of water in the body, also is vital in the generation of electrical signals used by the brain, muscles, and nervous system. Result of chronic excesses: Hypernatremia, loss of appetite, nausea, vomiting, fatigue, faintness, muscle spasms, muscle tremors, swelling, irritability, confusion, seizures, coma

Feryanitz, Nicole

24 24 | P a g e

Overcame Nutrients Excesses/Deficiencies Overcame Excesses Kcals I lowered the number of kilocalories I consumed by reducing my consumption of products with empty calories such as chips and cereal. Carbohydrates I lowered the amount of carbohydrates I consumed by limiting my intake of breads and juices. EFA:n-3 I lowered my excessive intake by reducing my red meat and whipped butter consumption. Folate I lowered my excessive folate intake by removing high folate sources such as Lucky Charms cereal, French fries, and cheeseburgers from my diet. Vitamin C I lowered my excessive vitamin C intake by lowering my consumption of cranberry apple juice and baked potatoes. Iron By reducing the amount of steak and other red meats in my diet I lowered my iron intake. Sodium I decreased the amount of sodium in my diet my removing foods with a high sodium content such as Lucky Charms cereal, French fries, and cheeseburgers from McDonalds. Overcame Deficiencies Water I managed to drink more water throughout the day by always keeping a water bottle with me, recording and keeping track of how much I have drank, and by making it a goal to consume at least one glass of water with every meal. Fiber I increased the amount of fiber in my diet by consuming more oranges, apples, and celery. Calcium

Feryanitz, Nicole

25 25 | P a g e

I increased the amount of calcium I consumed by adding eggs (which have 80.52 mg of calcium) and rainbow trout (which has 195.05 mg of calcium) to my diet. Magnesium I increased my magnesium intake by consuming foods such as tuna, rainbow trout, and pasta; which are all high in magnesium. Potassium I increased my potassium intake by consuming foods like oatmeal, eggs, tuna, and rainbow trout. Zinc I increased my zinc consumption by the addition of oatmeal (1.92 mg), bread (2.08 mg), eggs (1.27), and pasta (1.48 mg) to my diet. From my original diet to my healthier and more nutritional diet I only needed to a few changes but nothing drastic. I first started with small changes such as focusing on cutting out foods that were not nutrient dense and which contained a lot of empty calories. I made this change by removing potato chips and all junk food from diet. I then focused on replacing these foods with nutrient dense whole foods such as apples, oranges, and celery. I was able to overcome six deficiencies. My first deficiency was in water, which I managed to overcome by drinking more water throughout the day; which I accomplished by always keeping a water bottle with me, recording and keeping track of how much I have drank, and by making it a goal to consume at least one glass of water with every meal. My second deficiency was in fiber, which I easily overcame with the addition of fruits and vegetables such as apples, oranges, and celery to my diet. The third deficiency I was able to overcome was my lack of Calcium. I did this by adding eggs and rainbow trout to my meal plans. My last three deficiencies posed to be a tad bit more challenging to correct but I managed to; after some extensive food nutrient research, correct them and raise the out of their deficient levels. I was deficient in Magnesium and raised my intake by adding fish products such as tuna and rainbow trout to my diet. I also managed to increase my deficient potassium intake by consuming foods like oatmeal, eggs, tuna, and rainbow trout. Lastly, I increased my deficient zinc intake by consuming ore oatmeal, bread, pasta, and eggs. One of the many diets in which I learned about in class was that of the D.A.S.H diet (D.A.S.H stands for Dietary Approaches to Stop Hypertension). This diet was authored by

Feryanitz, Nicole

26 26 | P a g e

Marla Heller, MS, RD and aims to lower blood pressure and reduce hypertension. The D.A.S.H diet recommends a daily sodium intake of 1,500 to 2,300mg. My sodium intake was 2,979mg, which is 679mg more than the maximum allowance of the D.A.S.H diet. I believe that my large sodium intake is the result of a few high sodium foods such as oatmeal, prepared bread, whipped butter, eggs, tuna, ranch salad dressing, rainbow trout, and spaghetti. In order to reduce the sodium in my meal plan I would make small changes such as reducing sodium filled drinks, condiments, and foods. Additionally, I would also try to limit the amount of sodium I add while I am cooking my foods. Besides Sodium, the other three important minerals in the D.A.S.H diet are Potassium, Magnesium, and Calcium. The D.A.S.H diet recommends a daily intake of 4,700mg of Potassium, 500mg of Magnesium, and 1,250gmg of Calcium. My top sources of Potassium are rainbow trout, orange juice, and Celery stalks. For Magnesium, my top sources are prepared bread, rainbow trout, and Spaghetti. Lastly, my three top sources of Calcium are rainbow trout, celery stalks, and eggs.

Feryanitz, Nicole

27 27 | P a g e

PERFECT PLAN ANALYSIS

DRI GOALS WB1 3-day Analysis Intake vs. Goal Intake (%) WB4 3-day Intake vs. Goal (%) D Forgivable deficient Forgivable excessive 117 108 206 100.02 115 141 134 120 109 WB1 vs. WB4 Intake vs. Goal Intake (%)

Intake C

NUTRIENT

Unit

RDA/AI

UL

B
Deficient <70% Excess >120%

E=(AC)

F=(B-D)
Overcame deficiency Overcame excess

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

2.3 1925 44.34 260.5 26 57.5 19 11 1.1

N/A N/A N/A N/A N/A N/A N/A N/A N/A

1.54 3097.82 113.77 390.88 13.33 124.07 46.7 11.35 1.72

67 161 257 141 51 215 246 103 156

2.68 2085.22 91.17 267.95 29.92 81.43 25.47 13.16 1.2

-1.14 1012.6 22.6 122.93 -16.59 42.64 21.23 -1.81 0.52 0.16 -1.26 10.27 -0.22 0.63 275.46 -28.58 -0.57 -739.36 0 -880.03 12.03 -185 1758.41 7.14 880.31

-50 53 51 40.98 -64 74 112 -17 47

Kcals g g
g

MACRONUTRIENTS

g g g
g

EFA: n-6 EFA: n-3

Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A
(RAE)

VITAMINS mg mg mg mg mcg mcg mg mcg

mcg mcg mg mg mg mg mg mg 1 1 14 1.2 2.4 400 65 15 700 30 1300 15 360 4700 9 1500 N/A N/A 35 100 N/A 800 1800 50 2800 800 2500 45 350 N/A 40 2300 1.57 1.91 30 2.47 10.18 726.53 264.52 13.39 506.32 30 836.59 21.21 245.52 2991.69 18.63 2564.2 157 191 214 206 424 182 407 89 72 100 64 141 68 64 207 171 1.41 3.17 19.73 2.69 9.55 451.07 293.1 13.96 1245.68 30 1716.62 9.18 430.52 4750.1 11.49 1683.89 141 317 141 224 398 112 93 178 497 75 132 61 120 101 128 112 16 -126 73 -18 26 70 314 -89 -425 25 -68 80 -52 -37 79 59

Vitamin E Calcium Iron

Magnesium

MINERALS

Potassium Zinc Sodium

Feryanitz, Nicole

28 28 | P a g e

Feryanitz, Nicole

29 29 | P a g e

Feryanitz, Nicole

30 30 | P a g e

Feryanitz, Nicole

31 31 | P a g e

Feryanitz, Nicole

32 32 | P a g e

Feryanitz, Nicole

33 33 | P a g e

Feryanitz, Nicole

34 34 | P a g e

Feryanitz, Nicole

35 35 | P a g e

Feryanitz, Nicole

36 36 | P a g e

Feryanitz, Nicole

37 37 | P a g e

Feryanitz, Nicole

38 38 | P a g e

Feryanitz, Nicole

39 39 | P a g e

Feryanitz, Nicole

40 40 | P a g e

Feryanitz, Nicole

41 41 | P a g e

Feryanitz, Nicole

42 42 | P a g e

 Carrots Number of times used: 1 Good nutrients: Fiber B6 Excellent nutrients: Vitamin A (RAE) Motivation for using this food: I used this food because it is a good source of vitamin A, which is proven to be beneficial to eyesight. This is important to me because I have poor vision and use corrective lenses so it is crucial that I consume adequate amounts of vitamin A. Apple Slices Number of times used: 1 Good nutrients: Water Carbohydrates B6 Calcium Excellent nutrients: Fiber Vitamin C Zinc Motivation for using this food: I used this food because I enjoy the taste and the convenience apple slices offer by how they make a quick and easy snack. Rainbow Trout Number of times used: 1 Good nutrients: Thiamin Vitamin C EFA: n-3 Excellent nutrients: Protein Riboflavin B6

Feryanitz, Nicole

43 43 | P a g e

 B12 Vitamin D Motivation for using this food: I used this food because it is a good source of n-3 and has a very delicious taste. Peanuts Number of times used: 1 Good nutrients: Protein Fiber B6 Magnesium Zinc Excellent nutrients: EFA: n-6 Niacin Motivation for using this food: I used this food because it is very nutrient dense and it is an easy food to simply grab and go. This fits into my hectic schedule nicely due to peanuts requiring no preparation. Trail Mix Number of times used: 1 Good nutrients: Protein Thiamin Magnesium Zinc Excellent nutrients: EFA: n-6 Motivation for using this food: I used this food because it is nutrient dense and requires no preparation before eating. Eggs Number of times used: 1 Good nutrients: EFA: n-3 B6 Folate Vitamin D Iron Zinc

Feryanitz, Nicole

44 44 | P a g e

Excellent nutrients: Protein EFA: n-6 Riboflavin B12 Vitamin A (RAE) Motivation for using this food: I used this food because it is high in protein and very nutrient dense; it also contains many important vitamins and minerals that my body needs. Salmon Number of times used: 2 Good nutrients: Protein Thiamin B6 Vitamin C Excellent nutrients: Niacin Vitamin D Motivation for using this food: I used this food mainly because of its high nutrient density but the fact that it is virtually almost always on sale at the grocery store in which I shop at also makes it not only a great super food choice but also my number one super food. Granola Bar Number of times used: 2 Good nutrients: EFA: n-6 Magnesium Excellent nutrients: None Motivation for using this food: I used this food mainly because it retails for a low price, has a high nutrient density, is easily stored, and requires no preparation. Peanut Butter Number of times used: 3 Good nutrients: Niacin Excellent nutrients:

Feryanitz, Nicole

45 45 | P a g e

 EFA: n-6 Motivation for using this food: I used this food because it tastes good, is a great snack, and is an excellent source of n-6. Orange Sections Number of times used: 3 Good nutrients: Fiber Thiamin Folate Excellent nutrients: Vitamin C Motivation for using this food: I used this food because it is an excellent source of vitamin C, tastes great, and makes a quick and convenient snack while on the go.

Feryanitz, Nicole

46 46 | P a g e

SUPER FOODS MEAL PLAN USAGE

1 2 3 4 5 6 7 8 9 10

List Super Food Portion Size Breakfast Lunch Dinner Snack 1 Snack 2 Breakfast Lunch Dinner Snack 1 Snack 2 Breakfast Lunch Dinner Snack 1 Snack 2

Peanut Butter

Carrots

Apple Slices

Orange Sections

Salmon

Rainbow Trout

Peanuts

Granola bar

Trail mix

Eggs

1T

1 cups

3 cups

I item

3 oz.

2.75 oz.

.2 cup

1 item

.25 cup

2 items

DAY 1
1.0 1.0 1.0 1.0

DAY 2
3.0 1.0

2.0

DAY 3
1.0 1.0 1.0 2.0 1.0

Total Used

3.0

1.0

1.0

3.0

2.0

1.0

1.0

2.0

1.0

1.0

Feryanitz, Nicole

47 47 | P a g e

Feryanitz, Nicole

48 48 | P a g e

We live in a fast paced world. Everything we do throughout our days is done with the mindset that faster is better. Although, this way of thinking has led to increased productivity; there are some things in life that should not be rushed. Despite all of the fast food companies and offers of quick food service, foods were never designed to be precooked and then kept under a heat lamp awaiting our order. We need to start a slow food movement. It is time for us to realize that not all foods are equal and that some foods are so good for us, that they are worthy of Super Food status. Out of all the foods available to us, salmon is one of the best Super Foods that is worth investigating. Salmon, for those who may be unaware; is a type of fish that is either grown or caught form the ocean. Fishing for salmon is regulated by the California Department of Fish and Game and is only permitted during a particular season which ranges from May first to October fourteenth. However, the majority of salmon is actually farmed as opposed to being fished for. There are currently more than 60,000 acres spanning from Marin County in Northern California and all the way up the west coast to the Canadian border; all of which are dedicated to the farming of salmon. Salmon farming, just like any type of agricultural farming is regulated and overseen by the government and numerous growing associations such as the California Salmon Council. One policy that has greatly affected salmon farming came from what is called the National Pollutant Discharge Elimination System (NPDES) program. The main goal of this programs policy is to control the amount of wastes, such as those from pipes and sewers, which are pumped into designated areas for growing harvestable freshwater fish or marine plants. This policy has cleaned up the waters where salmon is farmed and made for a much cleaner and healthier salmon. Disappointingly, the most widely used farming technique of open net-caged farming poses to be one of the most environmentally damaging techniques in use. In open net-caged farms the salmon is enclosed inside a netted cage in offshore areas or freshwater lakes. The major problem with these cages is that the wastes, diseases, and parasites of the fish in the numerous cages are able to pass through the netting into the surrounding water where it then pollutes the wild habitat and destroys the environment. In addition to this, fish are able to escape the cages and interbreed with the wild fish resulting in a compromise the fish population.

Feryanitz, Nicole

49 49 | P a g e

Recently, salmon has been in the news because of the Fukushima Daiichi nuclear disaster in Japan where an earthquake and tsunami caused the reactor to overheat and crack, which caused the emission of radiation into the air and water. This radiation contaminated not only the fish near the disaster zone but also spread by means of the natural jet currents in the ocean and was detected in salmon and tuna off the coasts of the United States. This detection of radiation affected the business climate of the salmon growers by casting a cloud of worry over the farmers and caused them to fear the future of the salmon farming industry and wonder if the radiation will cause consumers to stop buying all fish products. Today, now that the radiation scare has subsided; the climate is generally more hopeful but there is the concern of future legislation being passed which would protect the environment but could also cost the salmon growers their livelihood. There are many shocking and interesting fun facts about salmon but similarly to food, some are better than others. Studies show that by eating salmon at least once a week people can reduce their risk of cardiac arrest and increase their cognitive functions. However, the most interesting and shocking fact is that salmon is not actually the pink or red color that we see, they are naturally colored grey. Research shows that consumers find the red or pink coloring of salmon to be more appealing than that of the natural grey coloring. It is because of this consumer preference that the farmers add a special colorant (either canthaxanthin or astaxanthin) to the pellets that are fed to the salmon in order to give them their red or pink appearance.

Feryanitz, Nicole

50 50 | P a g e

SALMON SALAD
Ingredients

2 cups cooked, flaked salmon 2 hard-boiled eggs, crushed 1 red or green bell pepper, diced 1 cucumber, peeled, seeded, and diced 1/2 cup chopped onions 4 to 5 tablespoons mayonnaise, or enough to moisten 1/4 teaspoon cayenne pepper, optional Salt and pepper 1/2 lemon, juiced

Directions
In a large bowl, gently toss together the salmon and crushed hard-boiled eggs. In another bowl, combine bell pepper, cucumber, onion, and mayonnaise. Add seasonings and stir to combine. Pour mixture over salmon, add lemon juice, and toss lightly to combine ingredients.

Feryanitz, Nicole

51 51 | P a g e

1. Grains Goal: 6.0 oz. eq. Actual: 7.6 oz. eq. Percent Goal: 126.1% 2. Vegetables Goal: 2.5 cup. eq. Actual: 2.2 cup eq. Percent Goal: 89.5% 3. Fruits Goal: 2.0 cup eq. Actual: 4.5 cup eq. Percent Goal: 223.3% 4. Dairy Goal: 3.0 cup eq. Actual: 1.1 cup eq. Percent Goal: 36.1% 5. Protein Foods Goal: 5.5 oz. eq. Actual: 15.1 oz. eq. Percent Goal: 274.2% 6. Empty Calories Goal: 267.0 Actual: 740.6 Percent Goal: 277.4% My opinion as to the quality of the information provided on the My Plate analysis versus the DRI goals is that they both are accurate but the DRI goals provide a much more detailed view of all the macronutrients, vitamins, and minerals; while the My Plate analysis is specific only to the amount of grains, vegetables, fruits, dairy, protein foods, and empty calories that one should consume. I believe that My Plate is a very user friendly application that is widely accessible and easy to understand and implement. I feel that this is true because the information as to the daily intake goals is widely available and free; the My Plate goals and information is printed on the placemat that is put not only on the food bags but also on the serving trays at many fast food locations such as McDonalds.

Feryanitz, Nicole

52 52 | P a g e

Water can be found everywhere and plays a vital part in our lives. Given that water composes up to sixty percent of our bodies; it is no surprise that water also plays a major role in our overall wellness. The consumption of water in our everyday lives is crucial to many body processes, including; but not limited to, the regulation of a normal body temperature, lubrication and cushioning of our joints, protection of the spinal cord and other sensitive tissues, and the elimination of wastes by means of perspiration, urination, and bowel movements. By the simple addition of water to a persons meal plans they can help to ensure that their body is getting adequate water intake. Simple dietary changes such as drinking water between and during meals are key factors that may influence a persons weight management, satiation, and likelihood of developing a disease in the future. By consuming water between meals a person is more likely to feel full at mealtimes (increased satiation) and no longer have the need for large portions of food, therefore lowering their calorie intake and helping them to maintain a healthy weight. Water is also a great substitution for sodas and other sugary beverages which offer little to no nutrients but contain so much sugar that if one was to drink one Coke per day for an entire year, they will have consumed thirty two extra pounds of sugar. This extra sugar adds up over time and leads to a steady weight gain until obesity is reached, but its effects dont stop there. With the extra weight carried by our bodies we are placed at a higher risk for the development of potentially life-threatening diseases such as atherosclerosis, heart disease, and hypertension. Studies show that obesity itself is actually a risk factor for the development of these diseases. I believe that the inclusion of juices in a meal plan is fine as long as the individual takes heed in realizing the amount of sugar and calories they are consuming. However, under no circumstances should the consumption of juices ever be substituted for that of water. Water can be thought of as the perfect beverage. It has no calories, sugars, or added preservatives. Pure water is not changed or modified in anyway; it is a simple, yet necessary part of our lives. On the other hand, there can be ten teaspoons of sugar in every juice, added preservatives, dyes, and other unnatural and unhealthy additives. Juices are not a good source of nutrients. One belief about juices is that they are a good source of fiber because they come from

Feryanitz, Nicole

53 53 | P a g e

fiber-rich fruits and vegetables but this is a terrible misconception. The fiber found in fruits and vegetables is actually contained in the pulp and skin of the food, not in the juice. In other words, the inclusion of juices instead of water in meal plans is unacceptable and not in the best regard for overall wellness. One relative point concerning my consumption of water in my previous diet as compared to that of my new diet serves only to reinforce that there is a direct relationship between the consumption of water and that of calories. In my past diet I did not even come close to consuming an adequate amount of water, but did, however, drink numerous sugary juices and therefore consumed well above my daily recommended calorie intake. In my new diet, I now ensure that I drink plenty of water throughout the day and this has directly lowered my calorie intake. I feel more satisfied with smaller portion sizes and no longer have the urge to snack in between meals. It truly is amazing how such a simple fluid can make such a big difference.

Feryanitz, Nicole

54 54 | P a g e

Fiber plays a crucial role in both wellness and meal plans. This super substance, as I call it; can be found in fruits, vegetables, and whole grains. When planning meals, one can guarantee that they receive the health benefits of fiber by ensuring the addition of fiber rich foods onto their plate. Fiber can aid in an individuals weight management because of its ability to quickly make you feel full and therefore protect you from potential weight gain due to overeating. Additionally, this super substance plays a huge role in disease prevention. By increasing the amount of fiber in ones diet they will consume less empty calories because they will feel fuller faster and be satisfied with the amount of food they consumed and no longer will have the need or urge to snack on junk food. This reduction will result in the stop and reversal of weight gain; which is a precursor to obesity and therefore prevent the occurrence of weight related diseases such as heart disease, high blood pressure, and atherosclerosis. I feel that the inclusion of juices in a meal plan is absolutely necessary in providing a wide variety of different beverages and tastes; however, it does not ensure the intake of adequate amounts of fiber. As I have pointed out before in previous sections, we get a large amount of fiber from fruits and vegetables but this fiber is found mainly from whole fruits and vegetables. This means that in order to reap the benefits of the fiber you must actually eat the skin and pulp. Virtually all of the fiber is lost in the juicing process. In other words, drinking only the juice does not give you any fiber when compared to actually eating the fruit or vegetable; unless the juice contains the pulp in it. A good example of a juice containing pulp (and therefore fiber) is orange juice that has had pulp added to it.

Feryanitz, Nicole

55 55 | P a g e

WELLNESS NUTRIENT & ACTIVITY STRATEGIES

CARBOHYDRATE PROTEIN LIPIDS FLUIDS ACTIVITY

Make sure to eat "good" carbs instead of "bad" carbs.

Avoid eating portion sizes that are larger than my fist.

Avoid fatty foods, such as popcorn.

Replace sugar filled beverages with water.

Park in the back of the parking lot so that you will be forced to walk a longer distance.

Watch my portion sizes to ensure they are not too large or too small.

Incorporate foods that contain protein such as peanut butter, milk, yogurt, and eggs.

Limit my intake of saturated fats.

Eat foods that contain water, such as watermelon.

Make it a habit to walk at a brisk pace as opposed to a leisurely stroll.

Eat foods that contain good carbs such as whole wheat pasta.

Be cautious of foods that are high in protein because they may also be high in saturated fat.

Attempt to consume mainly unsaturated fats.

Drink at least one eight ounce glass of water with every meal.

Make time to go to the gym.

Increase my starch intake by consuming foods like potatoes.

Consume more lean meat.

Try to eat more omega-3 fatty acids by consuming more fish.

Keep a water bottle with me at all times.

Get at least 30 minutes of physical exercise daily.

Try to make at least 50% of the grains I eat whole grains.

Make sure that I eat enough "complete" protein so that my body will have consumed all nine of the essential amino acids.

Limit my intake of bad omega-6 fatty acids.

Record and keep track of the amount of fluids I drink to ensure that I am reaching my goal.

Limit the amount of time I spend in front of a television or computer screen.

Feryanitz, Nicole

56 56 | P a g e

My wellness profile is

Height 5 ft. 5 inches Weight: 115.0 lbs. Age: 17 years BMI: 19.1 Gender: Female Pregnancy: Not Pregnant Smoker: No Strict Vegetarian/Vegan: No I have a clean family history; there is no history of any type of cancer or disorder in any of my relatives or ancestors. I do not have any form of a disorder or cancer. Unfortunately, prior to my taking of this nutrition course I was extremely nave about the wide variety of problems that can be developed if a person does not implement and maintain a well-balanced and nutritionally sound diet where they are not lacking or in excess of any vitamins, minerals, or macronutrients. Previously, I thought that as long as I maintained a thin figure and drank milk; I would be as healthy as a horse and live a long enjoyable life. I am now aware that my prior belief was wrong and that my past diet, if continued, would have left me susceptible to a higher risk of cancer and diseases such as osteoporosis, heart disease, and cancers. It is never too late to learn about the dire consequences of a poor diet and make the necessary changes to ensure a healthy wellness life in the future. At first I was reluctant to change my ways, thinking it would be too much work but I have now developed wellness nutrient and activity strategies that are simple and easy to apply into my everyday life. Some of my favorite strategies are to eat more good carbohydrates such as in whole wheat pasta, avoid eating portion sizes that are larger than my fist, replace sugar filled beverages with water, and to park in the back of the parking lot so that I will be forced to walk a longer distance. Fortunately, I am meeting my activity requirements and am planning to make it a point to maintain this throughout the rest of my life. I currently have a gym membership that I used three times a week and I play softball on a private team which holds practices once a week for two hours and then plays a game sometime during the weekend. As years go by I will probably stop playing softball but I will keep my activity level up and reach my requirement by spending more time at the gym

Feryanitz, Nicole

57 57 | P a g e

and registering in the fitness classes offered there. Wellness is now one of my top priorities because I have had a harsh reality check as to just how crucially important it is. I am young and have a lot of things I want to do in my lifetime, and just like everyone else; I want to live a long, healthy, and enjoyable life but I will not be able to do so if I do not make wellness a priority. I must really stick to my new diet and continue to use my wellness and activity strategies every day. Twenty years from now I will be about to turn thirty six years old. When I am thirty six I will hopefully have established myself in the medical field and be a well-respected and trusted cardiac surgeon. Also, by thirty six I will more than likely be married and getting ready to have my first baby. This is when one of the many lifelong lessons that I have learned in this class will become of great value. The lesson I speak of is that when you are pregnant, you only have one shot at it; one chance to get it right with that baby, no redoes. You may be able to become pregnant again with a new baby, but the baby inside of you will only have one chance at a healthy life and is completely dependent on what choices you make.

Feryanitz, Nicole

58 58 | P a g e

1. http://dashdiet.org/ 2. http://www.crnusa.org/about_recs2.html 3. www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf 4. http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf 5. http://hp2010.nhlbihin.net/atpiii/calculator.asp 6. http://www.cdc.gov/healthyweight/healthy_eating/drinks.html 7. http://ga.water.usgs.gov/edu/propertyyou.html 8. http://www.cdc.gov/nutrition/everyone/basics/water.html 9. http://www.salmonfarming.org/sites-of-interest/ 10. http://www.salmonsafe.org/getcertified/farms 11. http://www.epa.gov/agriculture/anaqulaw.html 12. http://www.farmedanddangerous.org/salmon-farming-problems/

Feryanitz, Nicole

59 59 | P a g e