Table of Contents

Excess & Deficiencies ...................................................................Page 3

DRI: Quality Levels ..................................................................Page 4
3-Day Plan ...................................................................................Page 5-6
Forgivables ....................................................................................Page 6
Modifications ................................................................................Page 7
Perfect Plan Analysis ....................................................................Page 8-9
Discussion......................................................................................Page 9
Super Foods: Charts......................................................................Page 10-12
Super Food: Nutrient and Usage ................................................Page 13-15
My Plate .....................................................................................Page 16
Conclusion ......................................................................................Page 17
Bibliography .................................................................................Page 18

1. Excess:
a. Vitamin C: Helps maintain a healthy immune
system, antioxidant (fights free radicals), produce
collagen.
Sources: Red pepper, Orange juice, leafy greens,
sweet potato.
2. Deficiency:
a. Vitamin D: Keeps normal calcium and phosphate
levels. Helps maintain and build strong teeth, bones
and nails.
Sources: Suns UVB rays, fish, egg yolks,
orange juice, dairy products, green leafy vegetables.
3

DRI QUANTIFIED
DRI
GOALS
NUTRIENT

Water
Kcals

GOOD SOURCE

EXCELLENT
SOURCE

RDA/AI
A

10-19%
(COLUMN=10%)
B=A*.1

20%
(COLUMN=20%)
C=A*.2

2.7

0.27

0.54

1998

199.8

399.6

Unit

L
Kcal

MACRONUTRIENTS
PROTEIN
CHO
Fiber
LIPIDS
Saturated
EFA: n-6
EFA: n-3

58.06

5.806

11.612

213

21.3

42.6

25

2.5

42

SKIP

19

SKIP

12

1.2

2.4

1.1

0.11

0.22

mg
mg
mg
mg
mcg
mcg
mg
mcg

VITAMINS
1.1
0.11
1.1
0.11
14
1.4
1.3
0.13
2.4
0.24
400
40
75
7.5
15
1.5

(RAE)

mcg

700

70

140

Vitamin E

mcg

15

1.5

Thiamin
Riboflavin
Niacin
B6
B12
Folate
Vitamin C
Vitamin D
Vitamin A

0.22
0.22
2.8
0.26
0.48
80
15
3

MINERALS
Calcium

mg

1000

100

200

Iron

mg

18

1.8

3.6

Magnesium

mg

310

31

62

Potassium

mg

4700

470

940

Zinc
Sodium

mg

8
1500

0.8

mg

1.6
SKIP

1. Deficiencies:
a. Saturated Fat
b. Cholesterol
2. Excess:
a. Protein
b. Omega-6
c. Fiber
d. Thiamin
e. Riboflavin
f. Niacin
g. Vitamins: B6, B12, C, D, A,
h. Folate
i. Calcium & Magnesium
6

In my first diet analysis, I had more deficiencies than

excess. Some of these deficiencies were my kilocalories, fiber and
water. I had to increase my fiber intake but if I were to do
that I would also have to increase my water intake. On the
other hand to increase my caloric intake I would have to eat
more but be advantageous by choosing foods that were high in
my deficiencies and low in my excess like: folate, vitamin D,
iron and potassium.

PERFECT PLAN ANALYSIS

DRI GOALS

NUTRIENT

Water
Kcals

Unit

RDA/AI

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

WB4 3-day

Intake

Intake vs.
Goal (%)

WB1 vs WB4
Intake
vs. Goal
Intake
(%)

E=(AC)

F=(B-D)

UL
Deficient
<70%

Forgivable
deficient

Overcame
deficiency

Excess
>120%

Forgivable
excessive

Overcame
excess

2.7

NE

1.16

43

2.45

91

-1.29

-48

Kcals

2037

NE

1549.72

76

1959.88

98

-410.16

-22

MACRONUTRIENTS
PROTEIN
CHO
Fiber
LIPIDS

46

NE

58.34

97

76.8

132

-18.46

-35

130

NE

17.84

80

44.46

100

-26.62

-20

25

NE

17.84

71

44.46

178

-26.62

-107

44

NE

52.56

87

57.85

79

-5.29

Saturated

20

NE

11.4

57

12.17

64

-0.77

-7

EFA: n-6
EFA: n-3

12

12

11.57

96

18.04

150

-6.47

-54

1.1

1.1

1.15

105

1.03

94

0.12

11

VITAMINS
Thiamin
Riboflavin
Niacin
B6
B12
Folate
Vitamin C
Vitamin D
Vitamin A

mg
mg
mg
mg
mcg
mcg
mg
mcg

1.1

NE

1.08

98

1.71

156

-0.63

-58

1.1

NE

1.88

171

2.08

189

-0.2

-18

14

35

23.02

164

28.77

206

-5.75

-42

1.3

100

1.79

137

3.55

273

-1.76

-136

2.4

NE

5.97

249

7.04

293

-1.07

-44

400

1000

283.71

71

924.6

231

-640.89

-160

75

2000

160.02

213

322.93

431

-162.91

-218

15

4000

9.03

60

7.24

48

1.79

12

(RAE)

mcg

700

3000

802.74

115

1112.79

159

-310.05

-44

Vitamin E

mcg

15

1000

4.15

28

12.32

82

-8.17

-54

1283.67

128

-276.57

-27

MINERALS
Calcium

mg

1000

2500

1007.1

101

Iron

mg

18

45

14.23

79

16.25

90

-2.02

-11

Magnesium

mg

310

350

249.27

80

498.85

161

-81

Potassium

mg

4700

NE

2011.93

43

4392.67

93

-249.58
2380.74

Zinc
Sodium

mg
mg

8
1500

40
2300

6.04
1612.62

76
108

10.67
1749.86

133

-4.63

117

-137.24

-57
-9

-50

On my Perfect-3 Day Plan I put my modification plan to

work. My deficiencies increased plenty enough to reach the
DRI recommended intake but the percentage of the excess
rose, thankfully not to the point of reaching the UL. Also,
the super foods I choose met most of my vitamin and mineral
requirements.

SUPER FOODS NUTRITION PROFILE

1

List Super Food

Portion Size

Oatmea
l

200
grams.

Protei
n Bar

50
grams.

Pecans

0.5 oz.

Yogurt
w/
Granola

1.75
cups.

10

Artichok
e
(boiled)

Tuna
Wrap
(Lettuce
leaves
w/
Tuna)

Grilled
Cheese
Sandwic
h (100%
whole
wheat
bread)

2 cups.

3.5 oz.

1 item.

Celery
w/
Peanut
Butter

All Bran
Cereal
w/
Raisins

2 (4in.
celery)
1 Tlbs.
Butter

2.25 oz.

2 large/
1 small

0.01
269.6
6

0.28
331.9
7

0.28

0.07

0.03

178.08

110.9

290.5

Banana

QUANTITY

NUTRIENT

Water

Unit
L

Kcals

Good

Excellen
t

0.27

0.54

Skip

0.016

122

210

0
97.9
5

0.24
558.6

0.04
196.1
6

MACRONUTRIENTS
PROTEI
N
CHO
Fiber
LIPIDS

5.80
6

11.61

21.3

42.6

2.5

Saturate
d

EFA: n-6
EFA: n3

2.08

1.3

24.16

8.37

8.59

1.48

9.71

20.22

13.46

1.96

74.74

7.63

74.73

31.06

40.15

0.45

4.2

1.36

5.49

2.57

19.82

9.71

28.9

0.18

1.25

Skip

0.94

10.2

18.51

16.39

2.02

1.23

1.14

2.54

15.77

Skip

0.2

0.88

4.95

3.33

0.02

0.41

0.27

0.67

5.98

0.34

2.92

5.32

4.41

0.01

0.17

0.35

0.05

2.65

0.2

0.14

0.41

0.03

0.11

0.13

0.07

0.32

1.2

2.4

0.11

0.22

VITAMINS
Thiamin
Riboflavin
Niacin

mg
mg
mg

0.11

0.22

0.1

0.38

0.09

0.58

0.05

0.73

0.11

0.17

0.02

0.19

0.11

0.22

0.04

0.85

0.02

0.8

0.05

0.83

0.27

0.3

0.04

0.29

1.4

2.8

1.32

0.17

1.64

9.47

3.14

3.37

4.95

2.05

10

B6
B12
Folate
Vitamin C
Vitamin D
Vitamin A
(RAE)

mg
mc
g
mc
g
mg
mc
g

0.13

0.26

0.08

0.03

0.32

3.73

1.74

0.27

0.19

0.05

0.24

0.48

2.1

1.62

10.97

0.99

0.19

40

80

16

80

3.12

83.71

1248.
3

82.6

299.04

6.05

58.1

7.5

15

30

0.16

3.18

2.8

12.29

32.45

24.86

0.42

1.5

0.08

1.83

1.7

mcg

70

140

0.43

37.36

278.9

7.11

3.36

8.85

129.48

28.16

203.5
2

18.65

70.56

14.6

234.89

0.96
100.7
1
848.4
6

2.05

0.88

2.06

141.12

29.1

19.92

222.6

128.65

0.35

1.26

2.37

0.43
321.9
4

MINERALS
Calcium

mg

100

200

16

200

9.92

571.2
7

Iron

mg

1.8

3.6

1.12

1.8

mg

31

62

44

40

Potassium

mg

470

940

150

130

2.79
155.7
5
100.0
9

0.75

Magnesium

0.36
17.1
5
58.1
2

55.28
328.8
8

196.1
949.1
1

Zinc

mg

0.8

1.6

1.22

3.75

0.64

Sodium

mg

270

5
217.3
7

0.99
184.2
4

2.83
150.8
6

Skip

763.6

SUPER FOODS MEAL PLAN USAGE

List Super
Food

Portion Size

Oatmeal

Protein
Bar

200
grams.

50
grams.

Pecans

Yogurt
w/
Granola

Celery w/
Peanut
Butter

All Bran
Cereal w/
Raisins

1.75
cups.

2 (4in.
celery) 1
Tlbs.
Butter

2.25 oz.

0.5 oz.

Banana

Artichoke
(boiled)

Tuna
Wrap
(Lettuce
leaves w/
Tuna)

2 cups.

3.5 oz.

2 large/
1 small

10
Grilled
Cheese
Sandwich
(100%
whole
wheat
bread)

1 item.

11

DAY 1
Breakfast
Lunch
Dinner
Snack 1
Snack 2

0.0

0.0

0.0

1.8

0.0

2.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

2.0

3.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

1.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

2.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.5

0.0

0.0

0.0

0.0

0.0

0.0

0.0

DAY 2
Breakfast
Lunch
Dinner
Snack 1
Snack 2

4.0

0.0

0.0

0.0

0.0

0.0

1.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

1.0

0.0

1.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

1.0

0.0

0.0

0.0

DAY 3
Breakfast
Lunch
Dinner
Snack 1
Snack 2

Total Used

4.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

6.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

2.0

0.0

0.0

0.0

0.0

0.0

8.0

1.0

0.5

7.8

4.0

2.0

3.0

2.0

3.0

1.0

12

Nutrients & Usage

1. Oatmeal: Good source of fiber, vitamin
E, zinc, selenium, copper, iron and
magnesium. I chose to eat this in the
morning s because it fills me up longer.

2. Protein Bar:
Keeps you feeling full,
helps muscle recovery after a workout
and contributes to weight loss. The
protein bar helped me reach mineral
goals.
3.

Pecans: Contain more than 19

vitamins and minerals
including vitamin A, vitamin
E, folic acid, calcium,
magnesium, phosphorus,
potassium, several B vitamins
and zinc. Pecans are handy they really are a super
food, they protect the mind and are great
antioxidants, this is why I chose them.
4.

Yogurt w/ Granola: Provides

fiber, protein, energy and high levels of

calcium. Yogurt as a snack for in
between meals that satisfies my hunger.
13

5. Celery w/
Peanut Butter: Contains
phytochemicals, good
source of Vitamin k and
C, dietary fiber,
potassium, folate. Good
source of protein, keeps
you feeling full. Used as
a snack.
6.

All Bran Cereal w/ Raisins: High

in fiber, protein, calcium, folic
acid, iron, magnesium, niacin,
riboflavin, Vitamins: A, B12, B6, C,
D, E, and zinc. I chose to eat this
in the mornings when oatmeal is
not available and it is also very
healthy.

7. Artichoke (boiled): Protein, carbohydrate, fiber,

calcium, iron, potassium,
phosphorous, magnesium, sodium,
Vitamins: A, B, E, and K.

8. Banana:
Potassium & vitamin
B6. My potassium
intake was extremely low; therefore I
chose to eat a banana as a snack that
would benefit my nutrition needs.

14

9.

Grilled Cheese Sandwich w/ 100%

whole wheat bread: Fiber, protein,
and calcium. Even though I chose
a healthy bread and 2% cheese, I
dont think this is an ideal
super food but my intake of this
food was not as frequent.

10.

Tuna Wrap (lettuce leaves w/ tuna):

Selenium, B vitamins, tryptophan,

Phosphorus, magnesium, potassium,
vitamin A, Vitamin K, folate, &
vitamin C. A to-go food which I
believe is nutrient dense compared to
other to-go foods.

15

16

The lessons I have learned of Nutrition 210 have shaped

the way I saw nutrition before. It has dramatically opened my
eyes about how nutrition can affect, from our bodies to politics.
It is a course that I believe should be taken not only by
students but by everyone because nutrition is an essential part
of everyones life.
This course made me reflect upon how family history of
chronic diseases, racial ethnicity and ones lifestyle can lead
to so much more; it can lead to the hospital, you can loose and
arm or a leg, a loved one or even your life. Your body can only
resist so much of your carelessness, take care of it and it WILL
thank you.

17

http://health.learninginfo.org/benefits-oatmeal.htm
http://www.everydayhealth.com/diet-and-nutrition-pictures/smart-protein-bar-picks.aspx#/slide-1
http://www.ilovepecans.org/nutrition.html
http://www.noble.org/ag/soils/healthbenefits/
http://www.livestrong.com/article/450442-why-is-celery-peanut-butter-good-for-the-body/
http://www.livestrong.com/thedailyplate/nutrition-calories/food/generic/grilled-cheese-sandwich-on-wholewheat/

18