Bread and Better Nutrition

Kimmy Park NUTR 210, Betty Crocker Fall 2012 Fullerton College

Table of Contents

Introduction...................................................................1-5 Quality Levels.................................................................6-8 My Nutrition Profile........................................................9-14 Perfect Plan Analysis Chart..............................................15 A Closer Look at the Perfect Plan....................................16-18 Super Foods...................................................................19-25 My Number One Superfood............................................26 Bibliography...................................................................27 http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1770067/ http://www.ars.usda.gov/News/docs.htm?docid=10870 (DRI def)

(My Personal Growth)

Prior to my journey with the wellness book, I was completely unaware of the importance of every inch of my body. Every bit of the human esh has such life and is thus in a constant need of care and protection. Although most would think of it dif cult to believe, I was once almost oblivious to the concept of nutrition. I simply knew that one should eat whenever hungry but I wasn't too aware to the fact that there is a ne limit to whatever a person inserts in their mouth for consumption. My parents never said much about overconsumption as my workaholic father was not present most of the time and my stay-at-home mother always offered me food and told me that it was absolutely okay to grab whatever I wanted in the kitchen with a limitless quantity. I soon came to nd out that there is, in fact, such a thing as a limited quantity of food. Of course I was only a child before I got to learn the hard way. I also found out that my mother's reasoning behind eating a limitless amount of food stemmed back to her days as a youngster growing up in poverty. Her family lived under food insecurity and they would take advantage of whatever food they had access to. Her old habits had been passed down and learned by me as a middle-class child without these issues of poverty. Surely enough it all began to show through my physical appearance. I nally was introduced to the idea of a serving size at, honestly, the time I got to middle school. This time I came about it in the most unpleasant manner; I was treated differently by my thinner classmates and sometimes even teachers. I once recall getting a late-night prank call asking if I was at home. Upon the moment I had answered the call, I was 1

Introduction

being yelled at by an unknown, juvenile boy voice calling me fat or pig ugly. This didn't stop until I nally hung up the phone and ran to my room. There were a lot more similar instances, but this one traumatized me the most, even to this day. I suppose my father somehow tried to help me in certain ways of telling me what not to eat. He broke out the truth for me that I was fat and that I had to change it. My father who never had issues with being over-weight would constantly criticize me for the food I was so comfortable eating such as fatty meat, fried appetizers, pan dlce (sweet Mexican bread), sweet sauces, juices high in sugar, chips, over-processed cereal, you name it. This was all I knew and it made me happy in a way because these warm tastes would bring a sense of security to me. It was all found at home, which I spent so much time alone in. I was alien to anything of outside world. As my body grew, my con dence shrank to a size smaller than a grain of wild rice. I was a late-bloomer as I had to discover portion sizes all on my own. Most of my high school years remained the same. I still had the adopted routine of coming home from school and eating starchy, greasy, saucy, high-caloric foods. I remember that the rst thing I would do as I arrived home from a long day at school is open the fridge to look for my rst victim of comfort food. The easiest recipe always seemed to be fried egg tacos with corn tortillas, heavily seasoned with garlic salt and pepper, topped with extra ketchup and maybe some hot sauce. Mind you, I ate an average of three to four servings at a time almost four to ve times a week. At the time I actually was aware of portion sizes, but my issue was that it was hard for me to control myself since I was so accustomed to stuf ng myself with meals until I felt too full. The next lesson was to nd the de nition of full. Being hunger- satis ed to me 2

was perceived by other people as being overstuffed. Still during these four best years of my life I was constantly being stared at or talked about instead of talked to. I noticed how much time has gone by in such misery of not being accepted by society. If society didn't accept me, then I couldn't accept myself. Thus, I developed a depression which affected my educational success in school. I then saw a psychologist who had referred me to a psychiatrist, who had then later referred me to anti-depressants. Little did I know that these anti-depressants had a side effect that would lead to an increased appetite. At this time I've almost hit rock bottom. I became the least comfortable with myself although my depression was overruled by delirious hours of sudden sleep. Sure I wasn't depressed, but I also wasn't fully conscious either. I then also realized how dif cult it would be to stay up just to nish homework. I was sick of all the cravings, I was sick of not having enough energy to stay awake, I was sick of just being sick. So the next move I took was to confront my psychiatrist about my medicine prescriptions. I demanded I would quit cold turkey which was de nitely not recommended, but I left anyway. Several weeks off the medication, I felt a physical difference. My body felt lighter and my clothes started to t looser. I wasn't always desperate to eat though I still found food to be a source of emotional entertainment as I always did. I started from scratch to quit my old eating habits, but later found out that I took more of the extremist side to losing weight. I even of cially deemed myself as a vegetarian to stop myself from eating the usual fatty meats my mother would purchase from the Northgate grocery store. The rst day I was so determined to lose weight that I decided to both restrict myself with food and I went out for a very strenuous run that same night. I already felt a soreness in my stomach which I 3

thought was a sign of a beginning change. I remember this marked my rst motivational hit. I could feel the satisfaction from the physical burn after every run. I carried these new habits out for weeks that would later turn into months, then convert into years of progress. I couldn't believe I did it all on my own because I ended up losing at least about eighty pounds by less than a year. I was so obsessed with my body and diet and the fact that I had gotten far in such a short period of time made it extremely addicting. I craved hunger pangs instead of food. I loved the feeling of hunger and emptiness. I was constantly drinking coffee and green tea and I ran around my same neighborhood every night. I became normal and people started to notice more of a difference. Life seemed more positive for me because not only can I nally breathe clearly without feeling tired, but I was loved and nally accepted by others. I suddenly became a more tolerant and even interesting individual. About one year ago, I had of cially suffered with with an eating disorder called anorexia nervosa. This was also around the time my parents were at the peak of their destructive marriage when they decided to separate. I hated myself more because of all of the issues I had gone through in my young life so far. I used my eating disorder to grasp some sense of control with myself. Unlike most anorexics, I refused to get on the scale because I was really that terri ed of seeing the numbers go up. All I did was restrict myself from eating the most I could. My body slowly started to degrade because I felt weaker and more tired. I was also always cold and I had the worst mood swings. A breaking point was when my body then stopped menstruating for about two years. There was yet another intimidating experience when I woke up at 3 a.m. one morning, feeling extremely tired and dehydrated. As I was headed for the bathroom, I 4

felt out of balance and dizzy enough to even hold myself up and fall to the ground. The next thing I knew, I was lying faced-up on my bed to see ve medics looking over me. This life-changing instance struck me enough to convince me not to deprive myself of energy. I began to eat a little more, but only when I was hungry. I still kept my exercising routine constant, just as I do today. This slow progress to a healthier lifestyle is still new to me at this present time. The fact that I am now taking a nutrition class shows my increasing effort to want to learn more of the ways for a healthy and happier life. Throughout the struggling years with my weight, I was able to learn the true de nition of proportion, nutrient-density, feeling hungry, and the use for food. I see the body like a constant, running machine; it needs fuel to survive, but there is a limit as to how much fuel it can take in. Excess fuel can be damaging if not completely used. Limit is the key word here. It always has been. Not just with food, but it even applies to every aspect in life. Too much of something leads to an overload hitting a boundary that can cause potential danger. For instance, it has been said that drinking a lot of water is healthy and very much needed for the human anatomy. But the question is, how much is a lot? At what point to we hit too much? Hitting an incredibly high water intake depends on the physiological and biological build of every body. But when there is an overload, one can exceed a toxicity level of water which can lead to cancer, stroke, a disease, or death. But, I also personally learned that having an overload is just as dangerous as having a de ciency. When the body lacks what it lives on, then it will simply no longer live. Balance is the key to every aspect in life, but also, If we don't cross boundaries, we are unable to test what is right and truly comfortable to us. 5

Part 1: Quality Levels

My everyday diet has uctuated from subtle to extreme alterations. I have been on both sides of the spectrum in terms of the switches of a carnivorous eater to a strict vegetarian. My recommended intakes were also bound to change along with these various lifestyles. As of late October when I rst began the Wellness Book, I had stayed loyal to my strict, vegetarian diet. My health status thus heavily inuenced what I was required to consume per day. My DRI (dietary reference intake) was estimated upon educated information that was retrieved from my personal medical description in comparison to the healthy individuals of my group population. The sole purpose of the DRI for every individual is to maintain health and avoid diseases through a proper diet. What was taken into consideration were my physical activities, weight, age, gender, height, diet, occupation, and habits. By inputting the appropriate information, I was able to nd out exactly what my recommendations were using the Dietary Analysis program.

Name: Kimmy Park Gender: Female Weight: 135 lbs

Birth date: 12/09/1992 Height: 56' Non-smoker/not pregnant/strict vegetarian

What type of occupation do you have?: Standing/moving occupation (I am on my feet much of the day; ex. Waitress, busboy) How many hours per week do you perform this operation?: 25 hours 6

How much time do you spend on leisure time and activities of daily living in an average week?: 3+ hrs How would you rate your walking pace?: Steady (2-3 mph) How much time do you spend performing light physical exercise in an average week?: 31-59 minutes How much time do you spend performing moderate physical exercise in an average week?: 31-59 minutes How much time do you spend performing high-intensity physical exercise in an average week?: 1-30 minutes

After an inquiry, what resulted was as follows:

DRI QUANTIFIED
DRI GOALS NUTRIENT Unit
L Kcal

RDA/AI A
2.7 2174

EXCELLENT GOOD SOURCE SOURCE 10-19% 20% (COLUMN=10%) (COLUMN=20%) B=A*.1 C=A*.2
0.27 217.4 4.899 23.6 2.5 SKIP SKIP 1.2 0.11 0.11 0.11 1.4 0.13 0.24 40 7.5 1.5 233.3 1.5 100 3.24 31 470 1.2 SKIP 2.4 0.22 0.22 0.22 2.8 0.26 0.48 80 15 3 466.6 3 200 6.48 62 940 2.4 0.54 434.8 9.798 47.2 5

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)

MACRONUTRIENTS
g g
g g g

48.99 236
25 46 21

g
g

12
1.1

mg mg mg mg mcg mcg mg mcg

mcg mcg mg mg mg mg mg
mg

VITAMINS 1.1 1.1 14 1.3 2.4 400 75 15

2333 15

Vitamin E Calcium Iron

Magnesium

MINERALS
1000 32.4 310 4700 12 1500

Potassium Zinc Sodium

Part 2: My Nutrition Pro)le

The rst three-day analysis revealed much of my daily diet habits. There were areas regarding my intake of vitamins, minerals, and macronutrients that I was lacking. After recording my meals during the analysis, a resulting chart summed up the categories of nutrients I have consumed:

DRI GOALS vs. 3-DAY DIET RECORD

DRI GOALS
NUTRIENT UNIT

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

RDA/AI

UL

Intake

Deficient <80% Excess >120% 33.0

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

2.7 2174 48.99 236 50 46 21 12 1.1

2.7 2174 48.99 236 38 46 21 12 1.1

0.9
1437.91 48.16 231.52 23.08 39.03 9.41 6.47 1.17

Kcals g g
g

66.0 98.0 98.0 46.0 85.0 45.0 54.0 107.0

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
1.1 1.1 14 1.3 2.4 400 75 15 700 15

mg mg mg mg mcg mcg mg mcg

mcg mcg mg mg mg mg mg mg

1.1 1.1 14 1.3 2.4 400 75 15 2333 15

1.13 0.86 13.63 1.09 0.75 550.35 116 2.51 300.59 3.94 371.5 10.94 274.64 2485.65 6.51 1484.2

103.0 78.0 97.0 84.0 31.0 138.0 155.0 17.0 43.0 26.0 37.0 34.0 89.0 53.0 54.0 99.0

Vitamin E Calcium Iron

Magnesium

MINERALS
1000 32.4 310 4700 12 1500

1000 32.4 310 4700 12 1500

Potassium Zinc Sodium

De ciencies
Water: Main function: Water carries its signi cance as it is was two-thirds of what our body is composed of. It has a very important role in assisting through the phases of growth and development such as regulating temperature, ushing out harmful toxins, protecting tissues, and creating a moist environment. Result of chronic de ciency: Dehydration results after the body is not being replenished by the element of water. The body also depends on water for energy production. Thus, there is a result of slow enzyme activity while cells are deprived of this replenishing source. There is an imbalance of the body's pH, which essentially causes fatigue as well as digestive disorders. Fiber: Main function: Fiber's main function is to regulate the digestions that is occuring within the body. It also adds bulk to meals so that the body can feel a sense of fullness after the consumption of a meal. It has a great bene t of regulating blood sugar by absorbing sugar from foods that are consumed more slowly. It can also regulate LDL cholesterol levels within the bloodstream. Result of chronic de ciency: Constipation is one of the immediate results to a lowered intake of ber. It is the rst, most common symptom of a ber de ciency. But, diverticulitis is another digestive disorder that can result, which is potentially a serious situation that can cause a rupture within organ systems. And also, with a lack of ber, one can also suffer from heart disease, as ber is 10

very important in lowering LDL levels. Omega-6: Main function: Omega-6 fatty acids are essentially needed for the function of the brain, the maintenance of bone, the body's metabolism, as well as reproductive function. Result of chronic de ciency: The reason why omega-6 is characterized as an essential fatty acid is because it also lowers the risk of heart disease. Without this vitamin, that body suffers from heart and circulatory issues. Ribo/avin: Major function: Riboavin is the vitamin that works with other B vitamins to maintain body growth and red blood cell production. It also carries an important role to releasing energy produced by carbohydrates. Result of chronic de ciency: With a de ciency in this mineral, one can suffer from anemia, mouth or lip sores, skin disorders, a sore throat, and swelling in mucus membranes. B-12: Main function: This vitamin maintains the health of the nervous system, assists in the formation of red cells and xes to complete a proper metabolism. Result of chronic de ciency: A chronic de ciency in this vitamin can lead to pernicious anemia (lack of intrinsic factor protein), atrophic gastritis (a thinning of stomach lining), deteriorating small intestine with Crohn's disease or celiac disease. Vitamin D: 11

Main function: Vitamin D functions to help with the absorption of calcium, which is also important in the building of strong bones. Consumption of vitamin D is especially important during childhood years.

Result of chronic de ciency: Rickets is one of the diseases that result after a vitamin D de ciency. The bones ten soften and weaken, which can lead to bone pain or tenderness in arms, legs, pelvis, spine.

Vitamin E: Main function: The main functions of vitamin E is to protect red blood cells, prevent the damage of vitamin A and vitamin C, heal skin damages, and to provide a defense against certain viruses. Result of chronic de ciency: This type of chronic de ciency can lead to a molder anemia in adults, as well as neurological de cits. This can effect the reproductive system that can eventually result in infertility. Without this vitamin, there is an abnormal function in the muscle, liver, and bone marrow. Calcium: Main function: Calcium is very much needed to maintain healthy bones and teeth. It also assists with normal blood clotting, as well as the function of the nervous system. Result of chronic de ciency: A chronic de ciency in this vitamin leads to hypocalcemia, a poor mineralization in bones, and soft bones (osteomalacia/osteoporosis). Iron: Main function: Iron carries many metabolic functions, but it is most importantly 12

related to the production of hemoglobin. Hemoglobin is a protein that binds oxygen for delivery to other organs of the body. Iron also produces myoglobin for oxygen delivery to the muscles of the human body. Result of chronic de ciency: Anemia is the most dominant form of a result in a de ciency of iron. This can also later cause microcytic anemia, which causes the body to produce fewer and smaller red blood cells, then decreasing their ability to transport important oxygen to the rest of the body. Potassium: Main function: Potassium is especially essential for the production of energy for the body as well as the conduction of nerve impulses. It carries a function in muscle contracting and the maintenance of heart beating. Result of chronic de ciency: Low potassium levels can cause major vomiting and diarrhea, to the result in a chronic kidney disease. People who then develop kidney disease are then later unable to absorb potassium in their body. Zinc: Major function: Zinc plays a major role in cellular metabolism because it involves the structure of catalytic activity of enzymes. Cell membranes demand zinc to function properly. Zinc also plays a role in DNA synthesis and cell division when it has the ability to inuence the transcription of certain genes. Result of chronic de ciency: Without suf cient zinc, cell membranes can become more vulnerable to oxidative damage. Along with that, there is an impairment of the body's growth and protection. The immune system is damages and there is a loss of sensory functions the body needs to survive. 13

Excesses
Folate: Main function: Folate plays a role in the formation of red blood cells and establishes a set protein metabolism. It is also very important in cell growth and division for the body to transfer appropriate nutrients to functioning systems. Result of chronic excesses: A chronic upper level intake of folate relates to digestive problems, seizures, rashes, insomnia, and disrupted sleep problems. High levels of folate can lead to a lasting damage of an inability to absorb other important nutrients of the body. My folate consumption percentage was reaching a total of one hundred and thirty eight percent. I lowered the amount by the second three-day diet analysis by eliminating the amount of rice I ate. Vitamin C: Main function: Vitamin C especially plays a huge role in preventing diseases since it inuences the antioxidant activity of the body. It directly affects the free radicals of the body to prevent any type of tissue damage. Result of chronic excesses: Huge doses of vitamin C can cause diarrhea, nausea, vomiting, heartburn, headaches, insomnia, kidney stones, abdominal bloating, followed by abdominal cramps.

14

Part 3: Perfect Plan Analysis

PERFECT PLAN ANALYSIS
DRI GOALS WB1 3-day Analysis Intake vs. Intake Goal (%) A B
Deficient <70% Excess >120%

NUTRIENT

Unit

RDA/AI

UL

WB4 3-day WB1 vs WB4 Intake vs. Intake vs. Intake Intake Goal (%) Goal (%) C D E=(A-C) F=(B-D) Forgivable Overcame deficient deficiency Forgivable Overcame excessive excess 2.81 2250.51 104.39 325.4 52.49 71.57 16.45 16.34 1.42 104 104 213 138 210 155 78 136 129 -1.91 -812.6 -56.23 -93.88 -29.41 -32.54 -7.04 -9.87 -0.25 -0.91 -2.1 -10.69 -1.42 -4.69 -206.34 -31.43 -4.88 -1205.41 -6.58 -1096.93 -11.05 -250.73 -2169.53 -9.12 -1673.48 -71 -38 -115 -40 -164 -70 -33 -82 -22

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

2.7 2174 48.99 236 50 46 21 12 1.1

2.7 2174 48.99 236 38 46 21 12 1.1

0.9 1437.91 48.16 231.52 23.08 39.03 9.41 6.47 1.17

33 66 98.0 98.0 46.0 85.0 45.0 54.0 107.0

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 1.1 14 1.3 2.4 400 75 15 2333 3.94 371.5 32.4 310 4700 12 1500 1.1 1.1 14 1.3 2.4 400 75 15 700 15 1000 32.4 310 4700 12 1500 1.13 0.86 13.63 1.09 0.75 550.35 116 2.51 300.59 3.94 371.5 10.94 274.64 2485.65 6.51 1484.2 103.0 78.0 97.0 84.0 31.0 138.0 155.0 17.0 43.0 26.0 37.0 34.0 89.0 53.0 54.0 99.0 2.04 2.96 24.32 2.51 5.44 756.69 147.43 7.39 1506 10.52 1468.43 21.99 525.37 4655.18 15.63 3157.68 186 269 174 193 227 189 197 49 215 70 147 68 169 99 130 211 -83 -191 -77 -109 -196 -51 -42 -32 -172 -44 -110 -34 -80 -46 -76 -112

Vitamin E Calcium Iron

Magnesium

MINERALS

Potassium Zinc Sodium

15

De ciencies: Water: My recommended intake for water based on the DRI was 2.7 liters per day. My rst diet analysis reected an average of 0.9 liters per day. Because I didn't drink many beverages, this section was especially low. I was able to increase my intake during the second diet analysis by adding soups and coffee to my diet. I also made it a goal to consume an 8 ounce glass of water before every meal. Fiber: My DRI goals for ber were at 50 grams per day, but I had only consumed 23.08 grams within the rst 3-day analysis. To up my intake for ber, I simply added whole grains and wheats to my diet. I also left on the edible husks or skins from my whole fruits and vegetables. Omega-6: 12 grams of an omega-6 source were recommended when I hit an average intake of a little more than half the suggested amount with 6.47 grams. What I did to x this de cient amount was an adjustment to my daily diet. I made one of my superfoods a nut source, then incorporated it into my diet plan. One of my favorite omega-6 sources were pistachios. Riboavin: The suggested amount for this vitamin was 1.1 when I only reached 0.86. What increased the value for this source was an adjustment to adding richer meals such as tuna sandwiches which contains a mic of riboavin. I found that by adding calcium-rich sources, the more the riboavin intake had increased. Vitamin B-12: I was speci cally only hitting 31% of my B-12 intake with 0.75 16

grams within the calculations of the rst three-day analysis. I was able to x this amount by adding skim milk to my diet, which is rich in this vitamin. Vitamin D: I was extremely low when it came to the consumption of vitamin D. I was able to only hit seventeen percent of my recommendations to t DRI needs. I greatly increased the amount by the second try of the three-day analysis by consuming vitamin-D forti ed milk. Vitamin E: Only reaching twenty six percent of my recommendations, I was easily able to add more to my amount by using almonds as one of my superfoods and incorporating it into my daily meal plans. The only conict about this was that there is a restricted amount as to how many pieces I can consume due to my limited caloric intake. Calcium: I had been also very de cient in this mineral by only reaching thirty seven percent of my recommendations of the DRI. By the second try with the diet analysis, I was able to readjust my intake amount by using yogurt as my superfood. Yogurt is a dairy product that is also very rich in this mineral. Iron: Iron was also another de ciency as it only reach thirty four percent out of the complete suggested amount. To x this, I had added spinach to my meal plans in order to increase this intake amount. Potassium: Potassium was also another mineral that was lacking during my rst three-day diet analysis. What had helped me increase this amount was having non-fat skim milk during breakfast every day. Zinc: I was hitting only fty four percent of my zinc intake out of the total I should have consumed. But nally by the second try, I had readjusted this 17

amount by having granola and using my yogurt as my superfood. I had also at the time incorporated elements of a pescatarian diet by eating tuna. Excesses Folate: I had originally went over my amount with my folate intake during the rst three-day trial. I had to make deep readjustments by decreasing the consumption of my sixth superfood, being cereal. The speci c cereal I had picked to be one of my superfoods was a ber-rich cereal. Vitamin C: I was also overtaking vitamin C within my rst try at the diet analysis. By the second chance, I was able to decrease the amount by eliminating the citrus fruit in my diet. For instance, one of the foods rich in vitamin C that I had consumed was guava. By the second chance, I took away this food option.

18

Part 4: Super Foods

-A Closer Look1. Grapes

This superfood was used twice on the third day of the second diet analysis. Grapes are especially low in saturated fat, cholesterol, and sodium. This fruit provides a great source of vitamin C and vitamin K. It is also very juicy and can contribute to my water intake. But, a large portion of this fruit's calories descend from sugars.

19

2. Almonds

Almonds are great for an instant boost of energy. They are rich in dietary ber, vitamins, minerals, and packed with phyto-chemicals that ensure protection against diseases and cancers. Other bene ts include the lowering of LDL cholesterols, while it increases HDL cholesterols. Almonds are a rich source of vitamin E as well as omega-6 fatty acids.

3. Carrots

Carrots are also very low in saturated fat and cholesterol. Carrots also provide a rich source of thiamin, niacin, vitamin B-6, folate, manganese, vitamin A, vitamin C, vitamin K, potassium, and dietary ber. Carrots prevent the development of cancers and also help to achieve healthy skin and promote good vision.

20

4. Sashimi (raw)

While raw, fresh, and whole, sashimi packs a dominant source of protein. Since it is purely raw sh, it also ful lls the requirements for B vitamins. It is very low in fat since it contains less than a gram of fat per ounce. It is almost entirely free of carbs and is a good source of lean protein with four to six grams per ounce.

5. Peanut Butter (raw)

Seeing as to how I life my life as a strict vegetarian, I saw peanut butter as a perfect source of protein. One two-tablespoon serving contains a total of seven grams of protein. It contains a good source of healthy fats that can lower risks of heart disease as well as type II diabetes. There is also a high source of both potassium and ber.

21

6. Fiber cereal

Fiber cereal is obviously a high source of ber which helps clean the digestive tract and keeps the digestive system healthy. It bene ts by lowering LDL cholesterol and provides bulk to food to promote a satisfying feeling of fullness. It completes the bers needs of any individual. 7. Oatmeal

Oatmeal is packed with soluble ber and healthy carbohydrates. It helps reduce cholesterol levels that are prominent to heart disease. It is considered a healthy, whole-grain side dish which ful lls the daily grain needs in itself. 8. Hummus

Hummus is a rich source of ber and other vitamins and minerals. Its main ingredient are chickpeas, which is a high source of folic acid. Other elements 22

include manganese, zinc, magnesium, copper, iron, and protein. What is bene cial about this super food is that it is easily lling with a low amount of calories. 9. Celery

Celery is another great super food since it provides an excellent source of vitamin C and ber. It is also very juicy, which also means it holds a high water source that would ful ll the suggested needs. Celery is also rich in folic acid, potassium, vitamins B1, B2, and B6. Its phytochemicals are knowns as coumarins that are effective in preventing cancers. 10. Yogurt

Yogurt is a superfood that promotes a healthier lifestyle since it contains vitamins B2, B12, potassium, and magnesium. These essential vitamins and minerals help boost the immune system as well as work against cancers and disorders of the digestive system. It provides a high source of calcium and also counts for the day's dairy intake. 23

Super Foods Nutrition Chart

SUPER FOODS NUTRITION PROFILE
1 2 3 4 5 6 7 8 9 10

List Super Food Portion Size

QUANTITY

Grapes

Almonds

Carrots

Sashimi (raw fish)

Peanut Butter (raw)

Fiber cereal

Oatmeal

Hummus

Celery

Yogurt

5.33 oz

1.22 oz

4.23 oz

5.5 oz

1.13 oz

3.12 oz

8.25 oz

1.08 oz

4.23 oz

8.64 oz

NUTRIENT

Unit L

Good
0.27

Excellen t
0.54

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

0.12 104.19

0 205.27 7.27 7.31 3.76 17.96 1.39 4.48 0 0.03 0.33 1.23 0.04 0 18.28 0 0 0 92.11 1.32 96.94 1.14 1.03

0.11 42

0.1 218.4 8.36 43.66 1.72 0.64 0.15 0.1 0.02 0.27 0.07 2.77 0.15 0.31 121.68 3.59 0 45.24 23.4 2.15 24.96 202.8 0.78 340.08

0 188.16 8.03 6.26 1.92 16.12 3.29 4.41 0.02 0.02 0.03 4.29 0.17 0 23.68 0 0 0 13.76 0.6 49.28 207.68 0.93 5.44

0 180 6 75 42 3 0 0 0 1.12 1.27 15 1.5 4.5 497.7 18 0 0 300 13.5 120 540 11.25 315

0.2 166.14 5.94 28.08 3.98 3.56 0.73 1.27 0.04 0.18 0.04 0.53 0.01 0 14.04 0 0 0 21.06 2.11 63.18 163.8 2.34 9.36

0.02 54.43 1.49 6.19 1.23 2.64 0.35 0.63 0.02 0.03 0.02 0.12 0.12 0 18.14 2.43 0 0 15.07 0.48 8.92 53.2 0.34 74.42

0.11 19.2 0.83 3.56 1.92 0.2 0.05 0.09 0 0.03 0.07 0.38 0.09 43.2 3.72 0 26.4 538.8 48 0.24 13.2 312 0.16 96

0.21 137.2 14.04 18.82 0 0.44 0.28 0.01 0 0.12 0.57 0.3 0.13 1.49 29.4 2.2 0 4.9 487.55 0.22 46.55 624.75 2.38 188.65

Skip g g
g 4.899 23.6 2.5 9.798 47.2 5

MACRONUTRIENTS
0.77 9.89 3.48 0.16 0.03 0.07 0.01 0.04 0.04 0.67 0.13 0 32.4 3.12 0 828 38.4 1.07 12 284.4 0.2 93.6

1.09 27.33 1.36

Skip Skip g
g 1.2 0.11 2.4 0.22

0.24 0.08
0.06 0.02

EFA: n-6 EFA: n-3

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

VITAMINS mg mg mg mg mcg mcg mg mcg

mcg mg mg mg mg mg mg 0.11 0.11 1.4 0.13 0.24 40 7.5 1.5 233.3 100 3.24 31 470 1.2 Skip 0.22 0.22 2.8 0.26 0.48 80 15 3 466.6 200 6.48 62 940 2.4 0.1 0.11 0.28 0.13 0 3.02 4.83 0 99.66 15.1 0.54 10.57 0.11 3.02

Minerals

Potassium Zinc Sodium

288.41 245.64

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Super Foods Daily Usage Chart

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

Grapes

Almonds

Carrots

Sashimi (raw fish)

Peanut Fiber cereal Butter (raw)

Oatmeal

Hummus

Celery

Yogurt

5.33 oz

1.22 oz

4.23 oz

5.5 oz

1.13 oz

3.12 oz

8.25 oz

1.08 oz

4.23 oz

8.64 oz

DAY 1
1.1

DAY 2 Breakfast Lunch Dinner Snack 1 Snack 2 Breakfast Lunch Dinner Snack 1 Snack 2
0.4 4.2 2.0

4.0

DAY 3
3.0 4.0 5.3 5.3 1.0 1.1

Total Used

10.6

1.0

4.2

4.0

0.4

2.0

3.0

1.1

4.0

1.1

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My Number One Superfood

The most important superfood to me was the cauliower since it contains very few calories while ful lling the nutritional needs recommended by the DRI.

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Bibliography
1. http://www.ars.usda.gov/News/docs.htm?docid=10870 2. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1770067/ 3. Nutrition Concepts & Controversies (2011). Sizer and Whitney. Wadsworth, Cengage Learning.

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