The Journey to Health

By: Rodrigo Reynosa

Mt. San Antonio College
NF25: Essentials of Nutrition, Fall Semester, 2013
Prof. C. Betty Crocker, MPH, RD


Table of Contents

1. Quality levels.....................Pg.1
2. My Nutrition Profile.................Pg.9
3. Perfect Plan Analysis................Pg.12
4. Super Foods.....................Pg.15
5 Farm to Table: #1 Super Food...........Pg.21
6. My Plate.......................Pg.24
7. Water.........................Pg.26
8. Fiber.........................Pg.28
9. My Wellness Life...................Pg.30
Bibliography.......................Pg.34
Appendix A.......................Pg.35
Appendix B.......................Pg.73
Appendix C.......................Pg.74
Appendix D.......................Pg.121
Appendix E.......................Pg.122
Appendix F.......................Pg.124




1. Quality Levels
DRI QUANTIFIED
DRI
GOALS
GOOD SOURCE
EXCELLENT
SOURCE
RDA/AI
10-19%
(COLUMN=10%)
20%
(COLUMN=20%)
NUTRIENT Unit
A B=A*.1 C=A*.2
Water L 3.3 0.33 0.66
Kcals Kcal 3421 342.1 684.2
MACRONUTRIENTS
PROTEIN g 53.98 5.398 10.796
CHO g 300 30 60
Fiber g 38 3.8 7.6
LIPIDS g 76.02 SKIP
Saturated g 38 SKIP
EFA: n-6 g 16 1.6 3.2
EFA: n-3 g 1.6 0.16 0.32
VITAMINS
Thiamin mg 1.2 0.12 0.24
Riboflavin mg 1.3 0.13 0.26
Niacin mg 16 1.6 3.2
B6 mg 1.3 0.13 0.26
B12 mcg 2.4 0.24 0.48
Folate mcg 400 40 80
Vitamin C mg 75 7.5 15
Vitamin D mcg 15 1.5 3
Vitamin A (RAE) Vitamin A
(RAE) mcg 900 90 180
1


Thiamin (B1)
1. Helps the cells of a persons body to turn carbohydrates into
useable energy for the body.
2. Chronic deficiencies can result in fatigue, nerve damage,
psychosis, and weakness
3. There is no toxicity when consuming thiamin because of it
being water soluble
4. Food sources
Eggs
Enriched bread/ flour
Legumes
Lean Meats
Nuts and seeds
Riboflavin (B2)
1. Helps fight free radicals in the body and convert food into fuel
Vitamin E mcg 15 1.5 3
MINERALS
Calcium mg 1300 130 260
Iron mg 11 1.1 2.2
Magnesium mg 410 41 82
Potassium mg 4700 470 940
Zinc mg 11 1.1 2.2
Sodium mg 1500 SKIP
2
2. Deficiency on Riboflavin can cause sore mouth, chapped lips,
and irritably in the eyes
3. There is no toxicity when consuming Riboflavin because of it
being water soluble
4. Food Source
1. Liver
2. Dried Herbs
3. Dried Soy
4. Almonds
5. Wheat Bran
Niacin (B3)
1. To convert food into fuel, and aids in digestion, skin, nerve
function
2. Being deficient in Niacin can cause pellagra
3. Large doses of Niacin can cause liver damage and skin rashes
4. Food Sources
1. Dairy products
2. Legumes
3. Nuts
4. Enriched Wheat/ Flour
5. Poultry
Vitamin B6
3
1. Helps the body make hemoglobin
2. Being deficient can cause confusion, depression, and/ or
irritability
3. Large doses can cause numbness and difficulty in coordinating
movement
4. Food Sources
1. Avocado
2. Banana
3. Meat
4. Nuts
5. Whole Grains

Vitamin B12
1. Maintenance of the nervous system
2. Deficiency can cause anemia, weakness, and/ or numbness in
extremities
3. Water Soluble so no real toxicity
4. Food Sources
1. Eggs
2. Fortified food products
3. Shellfish
4. Organ Meats
4
5. Poultry
Folate
1, Helps tissues grow
2. Deficiency can cause diarrhea, poor growth, and mouth
ulcers
3. Water Soluble no real toxicity
4. Food Souces
1. Legumes
2. Dark green leafy vegetables
3. Dried peas
4. Fortified Food Products
5. Citric fruits
Vitamin C
1. Growth and repair of tissue of the body
2. Deficiency can cause anemia, bleeding gum, dry/ splitting
hair
3. Large doses of Vitamin C can cause diarrhea
4. Food Sources
1. Pineapple
2. Kiwi
3. Mango
4. Oranges
5
5. Spinach
Vitamin D
1, Helps body absorb calcium
2. Deficiency can cause weak bones and muscle pains
3. High doses can cause kidney damage, kidney stones and
vomiting
4. Food Sources
1. Fatty fish
2. Beef liver
3. Eggs
4. Fortified food products
5. Sardines
Vitamin A
1. Helps support vision
2. deficiency can cause early blindness
3. Vitamin A toxicity can cause mouth ulcers, diarrhea, sore eyes
4. Food Sources
1. Sweet potatoes
2. Carrots
3. Kale
4. Spinach
5. Turnip Greens
6
Vitamin E
1. Helps in cell signaling
2. deficiency can cause myopathies, ataxia, and retinopathy
3. Large doses of vitamin e can cause bleeding problems
4. Food Sources
1. Almonds
2. Avocado
3. Sunflower seeds
4. Spinach
5. Tofu
Calcium
1. Main function is to build bones and maintain blood calcium
levels
2. Deficiency may cause low bone mass and lead to
osteoporosis
3. Large doses may cause constipation and reduce the
availability of iron and zinc absorption
4. Food Sources
1. Milk
2. Yogurt
3. Almonds
4. Broccoli
7
5. Cheese
Iron
1. Aids in the promotion of red blood cells
2. Iron deficiency can lead to anemia
3. Iron overdose can cause Hemochromatosis
4. Food Sources
1. Beans
2. Fortified cereals
3. Clams
4. Meat
5. Pumpkin Seeds
Magnesium
1. Regulates biochemical reactions in the body
2. Deficiency can cause muscle weakness, personality changes,
abnormal heart beat
3. High doses can cause diarrhea, nausea, and abdominal
cramps
4. Food Sources
1. Almonds
2. Spinach
3. Cashews
4. Peanut Butter
8
5. Sunflower Seeds
Potassium
1. Aids in the breakdown of carbohydrates
2. Potassium deficiency can cause hypokalemia
3. Large doses of potassium can cause hyperkalemia
4 Food Sources
1. Banana
2. Kiwi
3. Prunes
4. Broccoli
5. Potato

2. My Nutrition Profile

Kcals
1. Almonds
2. Pizza
3. Peanut butter and jelly sandwiches
4. Long grain brown rice
5. Spinach Spaghetti
Saturated Fat
9
1. Pizza
2. Almonds
3. Bean and cheese burrito
4. Peanut butter and jelly sandwich
5. Scrambled eggs


N-3 fatty acids
1. Bean and cheese burrito
2. Pizza
3. Tortilla chips
4. Avocado
5. Ground Turkey
Fiber
1. Red kidney beans
2. Almonds
3. Avocado
4. Oatmeal
5. Bean and cheese burrito
Sugar
1. Cranberry Juice
10
2. Fat free milk
3. Apple
4. Peanut butter jelly sandwich
5. Almonds
Sodium
1. Pizza
2. Bean and cheese burrito
3. Peanut butter and jelly sandwich
4. Eggs
5. Tortilla Chips

(See Appendix A for WB1)

(See Appendix B for Tab 2)








11
3. Perfect Plan Analysis



From WB1 to WB4 many changes were made to meet all the
necessary requirements of a healthy diet. One of those changes was to
increase the consumption of brown rice to help myself meet the kcals
that I need to eat per day; brown rice also helped me increase my
carbohydrates. Another change that I made was to add dairy products
to my diet. Adding milk helped to increase my calcium and vitamin d. I
picked the fat free milk to avoid extra calories and fat as well. Chips
were a heavy snack for me in WB1 but were completely taken out of
WB4 to avoid empty calories and were switched with healthier
alternatives. Instead of eating chips I added fruit into my diet and
added trail mix too. Another aspect of my diet that was changed was
the consumption of juices. Juices were switched with milk or water
depending on the food being eaten. This helped to bring my total
sugar levels down and helped to avoid extra calories that juices bring
with them. Another change from juices was instead of drinking a
certain fruit juice the fruit was eaten instead to bring more fiber to my
diet. To help reach my N-3 fatty acid levels I also added chia seeds to
12
my diet. Changes needed to reach my PPA nutrient density would be
to plan my meals accordingly. Instead of eating whatever is made I
look at my DRI goals and choose foods that help reach my desired
nutrient levels. Another good change would be to avoid empty calories
that I consume on a daily basis like; chips, juices, and sweets.
Deficiencies that I was able to overcome from WB1 to WB4
were; water, n-3 fatty acids, vitamin a, vitamin e, calcium, and
potassium. The deficiency that I was able to overcome the most was
n-3 fatty acids with the help of chia seeds. Vitamin e deficiency was
overcome with the addition of nuts and seeds to my diet. Calcium was
overcome with the addition of dairy to my diet and both potassium and
vitamin a were overcome with the extra addition of fruit to my diet.
Water was overcome with the addition of extra water.
The DASH levels for sodium daily consumption are 2,300 on a
2,100 kcal diet. My sodium intake for WB4 was 2, 135, I was below
the daily recommendation for DASH but I am unsure about my true
levels because my DRA kcals to eat per day are 3,421. Other
important minerals by DASH are potassium, calcium, magnesium. The
three foods that had the highest amount of sodium are pizza, peanut
butter and jelly sandwiches, and whole grain bread. The highest for
potassium are; trail mix, milk, and red kidney beans. For calcium the
three were; milk, pizza, and bean and cheese burrito. Lastly the three
13
highest foods for magnesium were; sunflower seeds, trail mix, and
almonds. The aim of the DASH program is to lower the blood
pressure of people in the United States by improving diet patterns.
Studies have shown that having high blood pressure leads to more
severe problems later on in life. The DASH program is authorized by
the U.S. Department of Health and Services.
(See Appendix C for WB4)
(See Appendix F for Tab3)














14
4. Super Foods



SUPER FOODS MEAL PLAN USAGE

1 2 3 4 5 6 7 8 9 10
List Super
Food
Red
Kidney
Beans
Whole
Wheat
Bread
Eggs Avocado Broccoli Raspberries Almonds
Sunflower
Seeds
Peanut
Butter
Tuna
Portion
Size 1 Cup
4
Slice 1 Ea 1 Ea 1 Cup 1 Cup 1/2 Cup 1/2 Cup 1 Tbsp 4 Oz
DAY 1
Breakfast 1.0 1.0
Lunch
Dinner 1.0 1.0 1.0
Snack 1
Snack 2
DAY 2
Breakfast 1.0 1.0
Lunch 1.0
Dinner 1.0
Snack 1
Snack 2
DAY 3
Breakfast 1.0 2.0 1.0
Lunch
Dinner 1.5
Snack 1
Snack 2
Total
Used
1.0 1.0 3.0 1.0 1.0 1.0 1.0 1.0 3.5 1.0
15

SUPER FOODS NUTRITION PROFILE

1 2 3 4 5 6 7 8 9 10
List Super Food
Red
Kidney
Beans
Whole
Wheat
Bread
Eggs Avocado Broccoli Raspberries Almonds
Sunflower
Seeds
Peanut
Butter
Tuna
Portion Size 1 Cup 4 Slice 1 Ea 1 Ea 1 Cup 1 Cup 1/2 Cup 1/2 Cup 1 Tbsp 4 Oz
QUANTITY
NUTRIENT Unit
Good Excellent

Water L
0.33 0.66
0.12 0.06 0.04 0.1 0.08 0.11 0 0 0 0.08
Kcals Skip 224.8 478.7 77.5 223.2 30.9 64 427.8 420.5 94.1 145.1
MACRONUTRIENTS
PROTEIN g 5.398 10.8 15.35 14.71 6.29 2.62 2.57 1.48 15.52 14.96 4.01 26.77
CHO g 30 60 40.36 87 0.56 11.55 6.04 14.69 13.54 14.4 3.13 0
Fiber g 3.8 7.6 13.1 12.1 0 9.1 2.4 8 7.2 6.2 1 0
LIPIDS Skip 0.89 10.86 5.3 20.6 0.34 0.8 38.08 37.05 8.06 3.37
Saturated Skip 0.1 2.3 1.6 2.8 0 0 2.9 3.2 1.7 0.9
EFA: n-6 g 1.6 3.2 0.19 3.16 0.59 2.24 0.02 0.31 8.96 16.6 2.25 0.06
EFA: n-3 g 0.16 0.32 0.3 0.25 0.02 0.17 0.02 0.15 0 0.04 0.01 0.08
VITAMINS
Thiamin mg 0.12 0.24 0.28 0.39 0.03 0.1 0.06 0.04 0.14 1.07 0.01 0.01
Riboflavin mg 0.13 0.26 0.1 0.31 0.26 0.19 0.11 0.05 0.52 0.26 0.02 0.05
Niacin mg 1.6 3.2 1.02 6.34 0.03 2.56 0.58 0.74 2.54 6 2.14 6.57
B6 mg 0.13 0.26 0.21 0.42 0.06 0.38 0.16 0.07 0.08 0.97 0.09 0.25
B12 mcg 0.24 0.48 0 0.05 0.56 0 0 0 0 0 0 1.33
Folate mcg 40 80 230.1 59.84 22 118.98 57.33 25.83 0 163.44 11.84 2.27
Vitamin C mg 7.5 15 2.12 0 0 11.76 81.17 32.23 0 1.01 0 0
Vitamin D mcg 1.5 3 0 0 1.1 0 0 0 0 0 0 2.27
Vitamin A
(RAE)
Vitamin A
(RAE) mcg 90 180 0 10.56 74.5 9.36 28.21 2.46 0 2.16 0 6.8
MINERALS
Calcium mg 130 260 49.56 89.76 25 17.38 42.77 30.75 171.1 56.16 6.88 15.87
Iron mg 1.1 2.2 5.2 4.72 0.59 0.82 0.66 0.85 2.38 3.78 0.3 1.1
Magnesium mg 41 82 79.65 170.72 5 38.77 19.11 27.06 194.3 234 24.64 37.4
16

1. Peanut Butter
1. Peanut butter was measured by the tablespoon and it was used
3.5 times in my diet
2. Nutrients
Excellent: None
Good: n-6 fatty acids and niacin
3. My motivation to use this food was because it is readily available
and I use it a lot on my current diet
2. Eggs
1. Eggs were measured by each large egg used and a total of 3
were used
2. Nutrients
Excellent: Riboflavin, Vitamin B12
Good: Protein
3. Motivation to use eggs was again that they are used on my
current diet


Potassium mg 470 940 713.31 661.76 63 677.77 287.56 185.73 477.77 464.4 103.84 268.6
Zinc mg 1.1 2.2 1.89 3.1 0.53 0.91 0.37 0.52 2.15 3.6 0.47 0.54
Sodium mg Skip 3.54 1179.2 62 10.69 30.03 1.23 13.78 6.48 73.44 427.27
17
3. Whole Wheat Bread
1. Whole wheat bread was measured by four slices and it was used
once in my diet
2. Nutrients
Excellent: CHO, Fiber, Thiamin, Riboflavin, Niacin, B6, Iron
Magnesium, Zinc
Good: N-6, Folate, Potassium
3. I was motivated to use whole wheat bread because I mainly eat
tortillas and wanted to see the difference bread could make.
4. Red Kidney Beans
1. Red kidney beans were measured by the cups used and only one
was used
2. Nutrients
Excellent: Fiber, Thiamin, Folate, Iron
Good: CHO, B6, Magnesium, Potassium, Zinc
3. I used red kidney beans as a super food because I eat
them on a regular basis
5. Avocado
1. Avocado was used once and was measure by each large
avocado used.
2. Nutrients:
18
Excellent: Fiber, B6, Folate
Good: Riboflavin, Niacin. Vitamin C, Potassium
3. I love avocados so I wanted to add them to my super foods

6. Broccoli
1. Broccoli was measured by the cup and it was only used once in
my diet
2. Nutrients:
Excellent: Vitamin C
Good: Folate, B6
3. My reason to put Broccoli was because I love it and eat it
regularly
7. Raspberries
1. Raspberries were measured by the cup and were only consumed
once
2. Nutrients:
Excellent: Fiber, Vitamin C
Good: None
3. I was motivated to use raspberries because I wanted to see the
benefits they bring
8. Tuna
1. Tuna was measured by 4 oz and it was eaten once in the diet
19
2. Nutrition;
Excellent: Niacin, B12
Good: B6, Vitamin D, Iron
3. I eat tuna frequently. That is why I picked it and I think it is
nutritious
9. Sunflower Seeds
1. Sunflower seeds were measured by half a cup and were used once
2. Nutrition:
Excellent: Fiber, N-6, Thiamin, Riboflavin, B6, Folate, Iron,
Magnesium, Zinc
Good: None
3. Sunflower seeds are a quick snack I eat and believe they are good
for you
10. Almonds
1. Almonds were used once and measured by half a cup
2. Nutrients:
Excellent: Fiber, N-6, Riboflavin, Iron, Magnesium
Good: Thiamin, Niacin, Calcium, Potassium, Zinc
3. I eat a lot of almonds and believe that they are a true super food



20
5. Farm to Table







There are many berries in the world, they all have great benefits
and can bring good health to a person. One of those amazing berries
out there are raspberries. Raspberries are wonderful for health and
great tasting as well. They have also been linked to being able to help
against cancer with the high amounts of antioxidants found inside
them. Raspberries are high in vitamin c, manganese, and a good
source of fiber. Some new research also suggests raspberry ketone
and a flavonoid called tiliroside helps with management of obesity and
type 2 diabetes.
Cottle Farms is a farm located in Watsonville, California that
grows specifically berries. Cottle Farm also has farms in other
countries because of weather and best time to harvest. The best time
to plant raspberries is during spring or late winter. The time
Raspberries are found most here in California are in mid April through
21
October. Raspberries have to be planted away from wild berries
because if they are closely planted to other berries, raspberries may
become full of pests and other unwanted side effects. Another thing to
consider for raspberries is that they also love moisture and growers
sometimes tend to soak the roots of the berries in water to absorb
moisture and then are planted. Raspberries are often watered at least
one inch per week. Growers also mulch the raspberries often to
prevent the growth of weeds and other unwanted plants. Once the
berries are growing, pruning is also required to cut out abundant
amount of shoots to help the plant grow more berries. Most
raspberries are grown with a two year old plant with a one year old
plant near them. Growers tend to do this because of soil nutrient
adequacy and how much nutrients each plant needs. The one year old
plant does not need as many nutrients as the two year old plant
because the two year old produces more berries. The plants that
require pruning are the two year olds once they are past their fruitful
year. Pruning is done in the fall and most plants are contained to a
nineteen inch base. The berries from Cottle Farms are grown in
Watsonville and are where a significant amount of berries are grown in
California.
When one picks raspberries one should lock for the brightest
ones. They brightest ones are also the easiest to pick. If a person is
22
unsure whether the berry is ready or not than the person should try to
pick on the berry gently. If they do not come off with some gentle
pulling then the berry is not ready yet. Raspberries are very quick to
mold so they should be stored fairly quickly. A person storing
raspberries would want to quickly wash them. Then gently dry them
off with a soft paper towel or a soft substitute. Then the berries should
be placed in a container, plastic is fine but the best are glass
containers. Lastly the raspberries should be refrigerated to help
decrease its decay.
There are not many policies that effect raspberries except the
standard and care established by the FDA. Raspberries have been in
the news recently because of new research coming up about the help
they produce on the management of diabetes and weight control.
Interesting thing about Raspberries is that they are some of the few
foods that contain oxalates. Oxalates have been found to lower the
absorption of some key vitamins and minerals. This is one of the
drawbacks of consuming raspberries.
Overall Raspberries are one of the most widely sold berries in
the world. They are great tasting and offer lots of health benefits. They
are high in antioxidants and fiber. Raspberries are a good fruit and
could make a great health contribution to a persons health and should
be considered to be added to a healthy diet plan.
23
(See Appendix E for recipe)
(See Appendix F for recipe nutrition)

6. My Plate















Goal Actual % Goal
Grains 10 oz eq. 15.7 oz eq 156.60%

Vegetables 4 cup eq. 0.8 cup eq. 20.80%

Fruit 2.5 cup eq. 1 cup eq. 41.20%

Dairy 3 cup eq. 1.4 cup eq. 45.80%

Protein Food 7 oz eq. 32.9 oz eq. 469.50%

Emp Calories 648 kcals 309.4 kcals 47.80%
24
My plate and DRI goals are both great ways to get information to
improve a persons health. The difference between the two is the in
depth of them. My plate is a great easy way to start. It is also great
for children. My plate is easy to understand and mostly anyone can
quickly see the changes needed to improve their diet. For DRI goals
the program is more in depth. It gives you exactly what percent you
need and how much you are getting on a daily basis. For DRI you all
so get the percent for all macro and micro nutrients. In total they are
both great but for a person just trying to change their diet my plate is
best. For a person trying to improve on their good diet DRI is best
I do believe my plate is user friendly and easy to understand.
For example it tells you how many cups you need. That is easy to
understand and measure. It also splits up the food in plate so you can
visually see which part of food should be the biggest on your plate. It
is also fairly easy to access all you need is internet connection. If you
do not have internet at your home, then library can be an option. My
plate is a great way for a person to get started to become more
conscious on what they eat and what they should eat.




25
7. Water





A few days without this and you are dead; no, not your computer
but water. Water is an amazing thing but most of us that have water
readily available take it for granted. It is not just the water to take a
shower, water the yard, or wash the car. The water I am talking about
is the clean healthy water for consumption. There are many people out
there that are not as lucky to have clean water. Some walk miles to
get it and others have a risk of catching something because their
water is not as clean as ours, but they have no other option but to
drink the water that is available to them. For most people living in a
place where water is accessible, they forget about the powers and
health benefits water has for an individual. "Water is quantitatively
the most important nutrient.(
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/)
"The role that water has on overall health is great; it has an effect on
blood pressure, blood volume, and heart rate.
26
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/) Water helps
to keep homeostasis by many ways. It keeps the body cool and helps
get toxins out. Water also helps to carry nutrients around the body
and helps muscle cells as well. Drinking water instead of juice can be a
beneficial step a person can make. This is due to the fact that food is
being broken down, the water can mix with the water soluble items in
the food and be ready to travel around the body right then and there.
Also having water in a meal plan helps a person to maintain a healthier
diet. If a person chooses healthy things to eat in the start of their day
then in turn they will keep choosing healthy things to eat. The thing
about sugary drinks is that they contain empty calories. One gets
calories but no benefits to them but with water one gets no calories
and a means of transportation of minerals and vitamins. If the person
who is consuming the sugary drinks does it in excess or does little
physical activity then all that energy is stored and turns to fat. Once
that fat starts to appear things get difficult. That is why making
healthy choices helps a person in the long run. If an individual makes
healthy choices from the start they will choose healthy at the end.
Everybody has a lot of water in their body as well and doing their daily
tasks they use that water to maybe cool themselves off with sweat or
keep their cells running. Having a diet simply with juices or other
sugary drinks does not have as much power as a diet with water. The
27
possibility of dehydration might happen. Little by little things in a
persons body stop working because there is not enough water or the
calories from the drinks are causing fat to be stored and may lead to
other health problems. Overall water is very important to life
everywhere. Humans are not the only ones that need water but
sometimes forget to make it a priority and do not think about all the
benefits a simple glass of water can bring.

8. Fiber







Many people lack this in their daily diets. It is something that
helps with digestion and a persons gut health as well. It is a crucial
part in digestion but has been steadily decreasing because of the new
long shelf life foods. What am I talking about? It is fiber; fiber is very
important for overall health. Fiber helps to promote a feeling of
28
fullness that helps you feel satisfied. When you eat good amounts of
fiber you feel full and do not have to over eat or consume something
that may not have been so good for you. Fiber also helps to lower
cholesterol. Fiber binds with LDL cholesterol and helps bring it down.
Fiber is a very important key piece in excretion as well. Fiber adds bulk
to a persons stool and makes going to the bathroom that much easier.
Like I stated earlier the role of weight management and fiber is that
the fiber promotes the filling of fullness keeping a person fuller and
avoiding excess eating. Also foods high in fiber also come with good
nutrients. Most fiber rich foods are not empty caloric foods and most of
the time they are whole foods as well. The benefit of fiber in meal
planning is that if you pick something healthy to eat from the start of
the day you tend to pick healthy items through out the day. That is
why an item of food high in fiber is a good choice to make. Having
juices in a meal plan is satisfactory if the person does a good amount
of physical activity and can burn the empty calories in the juice off. If
the person cannot burn the calories off then having juice might not be
such a great choice. Switching between juice to water may be the best
option for the individual to achieve better overall health. That is why
eating a fruit is determined to be better than just drinking the juice of
that fruit because the fruit has actual beneficial fiber that helps you.
Fiber also helps with immunity. It does this because the fiber you eat
29
helps feed the bacteria in your gut that makes up most of a persons
immunity. So in turn eating fiber feeds not only yourself but the good
bacteria inside you better than a processed food might or a food item
lacking that good fiber. Fiber plays many roles in the body and
ultimately plays a key role in overall health. The more fiber a person
can eat with out reaching UL levels seems to be a good idea because
of all the benefits fiber brings to the table.

9. MY Wellness Life







My name is Rodrigo Reynosa. I am eighteen years old and I am a very active
individual. I was born in San Salvador, El Salvador in 1995. My whole family is from El
Salvador and most of them still live there but a few have moved to the United States. For
example my family moved here ten years ago, my uncle on my mothers side moved here
in the 1980s and an aunt on my fathers side moved here fifteen years ago. I moved here
when I was eight years old with my family. The first eight years of my life I eat mostly
30
Salvadorian food. Which consists mainly of whole foods like beans, rice, and dairy
products. It was not until I moved to the United States that I started to incorporate junk
food into my diet. Growing up I remember eating a lot of hamburgers, chips, and cookies.
My diet changed entirely in the course of a couple of years. It went from a mainly whole
foods Salvadorian diet to a more Western diet of processed foods. As of recently I am
trying to change up my diet to a healthier one. I have tried to eliminate as much processed
food as I possibly can. I try to eat whole foods but I do not subscribe to any particular
type of diet. Fast food has also been eliminated as much as I can. I try to eat at home or
bring something with me that was homemade wherever I go. If I must I do stop at fast
food places but try to choose something on the healthier side.
I have never really had any major medical problems. During my life I have visited
the emergency room for broken fingers and other accidents. I have been active for a good
part of my life. My family loves soccer and so I have played soccer very early in my life.
I have been in school basketball team when I was younger and some clubs. It was not
until I reached my teenage years that my activity levels dropped. By then I started playing
video games and spent a good portion of my time playing them with my friends. I
remember for a weekend once all I did was play video games, eat, and sleep minimally.
A few months a go I got involved with the fire services and felt like it is where I belong.
One very important part about being in the fire service is being physically ready for the
job. That has motivated me to increase my activity levels and workout more frequently.
Thanks to this class I now understand food better and what food can do to a
persons body. I have made these strategies to help myself succeed at being healthy and
to increase my activity levels.
31
1. CHO
1. Eat whole grains with every meal
2. Eat brown rice instead of white rice
3. Avoid sugary drinks
4. Eat a vegetable with every meal
5. Eat a fruit in the morning
2. Pro
1. Eat Lean Meats as much as possible
2. Eat Fish once a week
3. Avoid protein shakes
4. Eat plant protein as much as animal protein
5. Avoid eating too much meat
3. Lipids
1. Eat an avocado every other day
2. Avoid eating animal skin
3. Limit Saturated fats
4. Eat foods high In Omega 3
5. Avoid deep fried foods
4. Fluids
1. Drink water with every meal
2. Limit juice consumption
3. Drink a bottle of water every two hours
4. Avoid Coffee
5. Try to drink one gallon of water a day
5. Activity
1. When watching TV do push ups/crunches/ pull ups every commercial
break
2. Do cardio at least twice a week
3. Strength train four times a week
4. Train legs two times a week
5. Stretch to avoid injuries
Currently I am working out four times a week. I work out for fifty minutes on
most of my workout days. From talking to seasoned firefighter, I have learned
that cardio is very important for the job and I have increases how much cardio I
do a week. My activity level is good but I do plan on increasing it a bit more
because of a job opportunity that is coming up. I see myself staying fit for most of
my life because of the career I am pursuing.
32
Wellness is a priority because of the nature of the career I am pursuing.
Firefighters get exposed to many hazardous chemicals during their careers. Many
develop cancers and other types of diseases. I believe that having a clean diet will
help stop or limit the growth of various diseases and can help me in my life. It is
not about just being healthy for firefighting but about being healthy in general.
What I have learned from this class is that food has a very big impact on
everything. The impact is not just about the foods you eat but the message you
send out to food corporations and the message you can give to children that see
you eat. Something that I will take from this class is the value of whole foods.
They are simple and the best choice to make. Another thing would have to be the
importance of limiting sugary drinks. I plan on taking more nutrition related
courses during my lifetime and this is just my first step.











33
Bibliography
http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf
http://ods.od.nih.gov/Health_Information/Dietary_Reference_Intakes.
aspx
www.cengagebrain.com
http://www.cottlefarms.com/
http://www.driscolls.com/recipes/view/7855/Raspberry-Apple-Pie-
Pops
http://www.choosemyplate.gov/












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Appendix A
WB1


















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Appendix B
Excel Tab 2 : 3 Day

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Appendix C
WB4










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Appendix D
Excel Tab 3: PPA

121

Appendix E
Recipe
Raspberry Apple Pie Pops
Prep Time:2 hours
Cook Time:20-25 minutes
Servings:20

Ingredients
Crust
2 1/2 cups all-purpose flour
1/4 cup sugar
1/2 teaspoon salt
1 cup (2 sticks) chilled unsalted butter, cut into small pieces
4 to 6 tablespoons ice cold water
Filling
2 apples, such as one Granny Smith and one Golden Delicious
3 tablespoons sugar
1/2 teaspoon cornstarch
1/4 teaspoon lemon juice
1/8 teaspoon cinnamon
2 packages (6 ounces or 1 1/3 cups) Driscoll's Raspberries
20 lollipop sticks
1 large egg yolk
1 tablespoon whole milk
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Prepare
Crust
1. Place flour, sugar and salt in bowl of a food processor fitted with
metal blade and pulse to combine. Add butter and pulse on and
off until it forms a very coarse meal. Drizzle in water, one
tablespoon at a time, through feed tube and pulse until dough is
moistened and just holds together if squeezed. Add additional
water only if necessary. Gather dough into two balls and flatten
into discs. Wrap dough in plastic wrap and refrigerate at least 2
hours or up to 2 days. Dough may also be frozen for 1 month, in
which case, protect further by placing in zipper top bag; defrost
in refrigerator overnight. Let dough soften slightly at room
temperature before rolling out.
Filling
1. Peel and core apples and chop very finely. Combine apples with
sugar, cornstarch, lemon juice and cinnamon in a medium bowl.

Line two baking sheets with parchment paper and lightly coat
with nonstick spray; set aside. Dust work surface with flour and
roll out one pastry disc to 1/8-inch thickness. Cut out 20 circles
with a 3-inch scalloped cutter and place on pans. Place lollipop
sticks on rounds, with one end of the stick near the center of the
circle and gently press into pastry. Top with a small mound of
apple filling and two berries. Roll out remaining pastry and top
each pastry with a second scalloped round. Seal edges by
pressing gently with fingers and then use a lollipop stick to press
into both pastry layers to create a fluted edge. Refrigerate to
firm pastry while oven preheats.

Preheat oven to 350F. Meanwhile, whisk together egg
yolk and milk. Brush each pie pop with egg wash and
cut 3 small steam vents in each one. Bake 20 to 25
minutes or until golden brown. Cool pops completely
on wire racks before serving. Pops are best served the
same day. Cover loosely with aluminum foil until ready
to serve.
40

Appendix F
Recipe Nutrition




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