meeks wbfinal
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Fall 2012
Mt SAC
Sage MeekC. Betty Crocker MPH, RD
[LETS GET HEALTHY!]
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Table of contents
1.Quality levels
2.My Nutrition Profile
3.Perfect Plan Analysis..
4.Superfood..
5.Water
6.Fiber.
7.My Wellness Life
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1. Quality levels
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2. My Nutrition Profile
Fiber
Function:
Adds bulk to your stool.
Makes you feel full. Lowers
bad cholesterol and high
blood sugar.
Chronic deficiency:
Constipation, hemorrhoids,
colon cancer and elevated
cholesterol levels.
Chronic excess:
Fluid imbalance, dehydration,
intestinal imbalance.
Food sources
Collard greens,
Navy beans,
Eggplant
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=59
Saturated Fat
Function:
Increases cholesterol levels
Chronic excess:
Weight gain from extra calories, risk of CVD, increase
in LDL.
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Food Sources
Red meats
Whole milk
Fried foods
Unsaturated Fats
Function:
provides raw material for eicosanoids, promotes
cardiovascular health, brain activity and better vision
Chronic Deficiency:
abnormal brain
growth during
pregnancy,
reproductive failure
Skin disorders.
Food Sources:
Flaxseed
Walnut
Poultry fat
ThiaminFunction:
Helps your body to create
energy from kcals.
Chronic deficiency:
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A chronic deficiency of Thiamin can result in Beriberi, muscle wasting,
and pain in limbs.
Food sources:
Tuna,
Navy beans
Sunflower seeds
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Riboflavin
Function:
Involved in energy production
Chronic deficiency:
A chronic deficiency in Riboflavin can
cause Ariboflavinosis. Symptoms of
which are cracked lips, and inflamed
tongue
Food sources:
Venison
Yogurt
Soybeans
Niacin
Function:
Coenzyme for energy metabolism
Chronic deficiency:
A deficiency in Niacin can cause
Pellagra. The symptoms of Pellagra
are; sensitivity to sunlight,
Dermatitis, and diarrhea
Food Sources:
Chicken
Tuna
Beef
Vitamin B6
Function:
Co enzyme responsible for
metabolism of Amino acids and
lipids.
Chronic deficiency:
A deficiency may result indepression, fatigue, hypertension,
nerve damage, convulsions
Food sources:
Tuna
Beef
Chicken
Vitamin B12
Function:
Helps maintain nerve cells,
responsible for red blood cell
synthesis
Chronic deficiency:
Symptoms of vitamin B12
deficiency are Pernicious Anemia,
smooth tongue, nerve cell
damage
Food Sources
Liver
Oysters
Cheese
Vitamin C
Function:
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Sources:
Sunlight
Fish
Dairy products
Anti-oxidant, helps to form
collagen, helps the immune
system
Chronic deficiency:
Not having enough Vitamin C can
lead to having low Iron absorption
and Scurvy. The symptoms of Scurvy
are shortness of breath, gum disease
jaundice, and eventually death.
Food sources
Papaya
Bell pepper
Strawberries
Vitamin D
Function:
The function of vitamin D is the mineralization of the
bones and teeth regulate blood calcium and
phosphorus levels.
Chronic deficiency:
A Chronic deficiency in Vitamin D can lead to
Osteomalacia which is a softening of the bones.
Osteomalacia is known as rickets in kids
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Vitamin A
Function:
Vitamin A helps the body with new
cell growth, helps with low-light
vision. Vitamin A also aids the
bodys immune system and is an
antioxidant.
Chronic deficiency:
Some symptoms of being deficient
in Vitamin A are; Night blindness,
impaired bone growth and easily
decayed teeth.
Food sources:
Sweet Potato
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Vitamin E
Function:
Vitamin E is an anti-oxidant. It helps
protect your skin from UV rays and help
defend against free-radicals in your body
Chronic deficiency:
A deficiency in vitamin E can lead to nerve
damage in the extremities, malabsorbtion
Food Sources:
Sunflower seeds
Almonds
Swiss Chard
Calcium
Function:
99% of calcium in your body is in
your bones. Also essential for blood
clotting, stabilizes blood pressure
and maintains brain functions.
Chronic Excess:
A chronic excess can lead to kidney
stones
Food Sources:
Milk
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http://www.nutristrategy.com/nutrition/vitaminD.htm
http://www.whfoods.com/genpage.php?
http://www.nutristrategy.com/nutrition/vitaminD.htmhttp://www.nutristrategy.com/nutrition/vitaminD.htm -
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Sodium
Function:
The body needs Sodium for proper
nerve and muscle functions and to
maintain fluid balance.
Chronic Excess:
An excess of sodium can lead to
high blood pressure and
hypertension, which is bad for your
heart
Food Sources:
Salt
Broccoli
Oranges
Magnesium
Function:
Strengthens the bones structures.
Magnesium helps to regulate nerve
and muscle functions and promotes
gene expression also
Chronic deficiency:
A deficiency in magnesium can lead to
many symptoms including, tremors,
arrhythmia of the heart, increased
heart rate and weakened bones.
Food Sources:
Mustard greens
Halibut
Green beans
PotassiumFunction:
Helps maintain muscle and nerve
functions. Maintains proper
electrolyte balance and fluid balance
inside and outside of cells
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http://www.healthy-vitamin-
Food Sources:
Soybeans
Lentils
spinach
http://www.whfoods.com/genpage.
php?tname=nutrient&dbid=70
Iron
Function:
Iron is responsible for transporting
oxygen in the blood and muscles
Chronic excess:
Hemachromatosis can lead to diabetes,
Cirrhosis and hypogonadism
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Chronic deficiency:
A deficiency in potassium can lead to fatigue, muscle weakness, and
irritability.
Food Sources:
Swiss Chard
Lima Beans
Potatoes
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http://www.ext.colostate.edu/pubs/foodnut/09354.htm
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http://www.ext.colostate.edu/pubs/foodnut/09354.htmlhttp://www.ext.colostate.edu/pubs/foodnut/09354.htmlhttp://www.ext.colostate.edu/pubs/foodnut/09354.htmlhttp://www.ext.colostate.edu/pubs/foodnut/09354.html -
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3. Perfect Plan Analysis
In my two 3 day analysis the first 3 days
was my normal diet, unadulterated and
extremely high in sodium. I was deficient
in many vitamins and minerals. Even
water, life giving water I was drinking a
liter less than I should have been
In my second 3 day adventure of
planning my meal I got to choose my
own meals. I got to choose a bunch of
different foods that were nutrient rich.That means the per calorie the foods
have more nutrients than say perhaps a
soda which has no nutrients but around
120 calories. These healthy nutrient
dense foods have many essential
vitamins and minerals that a required to
have your body functioning the best that
it can.
I have learned that whole foods are the best for me. Whole foods are thefood before it has been processed. Making guacamole with fresh nutrient packed
ingredients like the avocado and tomato would be a better and healthier option
than the bottled salsa filled with preservatives and processed foods.
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4. Super Foods
Sunflower seeds
Used 3 times
Good: Riboflavin
Great: Niacin, Vit B6,
Folate, Vit E, Zinc
I chose sunflower seeds
because they are high in
Vitamin E
Walnuts
Used 2 times
Good: Vit B6, Iron, and magnesium
Great: N-3, N-6
I chose Walnuts because they have many vitamins and minerals and health
benefits
Boiled Spinach
Used once
Good: Riboflavin, B6, Vit E, Calcium, Magnesium
Great: Niacin, Folate, Vit A, Iron
Boiled spinach was a good choice because its something I enjoy eating and
its also packed with vitamin A
Carrots
Used once
Good: Vitamin E, Iron
Great: N-3, N-6
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Carrots are an enjoyable snack that are high in both essential fatty acids
Apples
Used once
Good: Vitamin A
Great: Folate
Apples are a good Take on the go snack which is high in both Vit A and
folate.
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Raspberries and Blueberries
Used once
Great: Vitamin C
The medley of berries is a great source of vitamin C and very tasty
Figs
Used once
Good: Thiamin, Riboflavin, Calcium, Iron, Magnesium, potassium
Great: Niacin, Vitamin B6, Vitamin A
Figs are truly a superfood, packed with many vitamins and minerals.
Guacamole and chips
Used once
Good: N-6, Vitamin B6, Folate, Vitamin C, Vitamin E, Iron, Magnesium
Great: Vitamin A
Tasty superfood with many vitamins, many of which are good for the
immune system
Salmon
Used once
Good: N-3, Thiamin, Vitamin B6, Vitamin A
Great: Niacin, Vitamin B12, Vitamin D
Good food to get the essential N-3 omega fatty acid
Trail Mix
Used once
Good: calcium
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Great: N-6, Thiamin, Riboflavin, Niacin, Vitamin B6, folate, Iron,
Magnesium, Potassium, Zinc
Superfood which is a Great source of so many vitamins and
minerals.
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5.Water
Water makes up 70% of the surface our planet and water
makes up 60% of our body. So it is no wonder that such an abundant
resource is also very vital to how our body functions. Since 60%of a persons weight is water we can assume it is very
important, and it is! Water is responsible for being a solvent, a
cleansing agent, lubrication within the body, and as a coolant
system through evaporation.
In California in 2011 through the months of May and august
WIC launched an education campaign on how sugary sweetened beverages are
contributing to childhood obesity. The campaign was aimed at teaching people to
read the back of the label and read how many grams of sugar are in their sugary
drinks. The campaign also helps people with tips on how to drink more water. AJuice drink such as Capri Sun contains about 4 teaspoons of sugar. A sport drink
like Gatorade contains about 8 teaspoons of sugar per 12oz bottle. A 12oz soda
like Orange Crush contains about 12 teaspoons of sugar and an energy drink like
Monster has about 13 teaspoons of sugar per 16oz can. Just simply substituting all
the sugary and sweetened drinks with no/low calorie beverages you can cut about
650 calories a day! It is no wonder that our children are becoming obese when
they have 4 20oz bottles of soda a day that can be 800 calories right there, and
thats on top of the other 3 meals they are eating.
Not everyone wants to just start drinking water all day every daywhen they were drinking sweet drinks. Water can
get boring day in and day out whereas there are a
plethora of brands flavors and types of sugary
sweetened drinks. Some tips to drink more water
would be to choose diet sodas where they use an
artificial sweetener instead of sugars. Keeping
your fridge free of sodas and other sugary drinks is a
good way to cut back. If they are not
around, the choice of drinking water is not a hard one to make.
Adding a slice of an orange or a lime to your water can be a
great way to spice up the best beverage for your health.
Drinks that are high in caffeine can give you a short
term boost of energy, and you might think you are doing
your body well because you are consuming a liquid, but
caffeine is a diuretic. Caffeine requires a lot of water for
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your body to metabolize and the result is that you will pee a lot of your water out,
actually dehydrating you. If you are mildly dehydrated you might experience some
symptoms such as; Thirst, dry mouth, rough and dry skin, concentrated urine,
rapid pulse, and possibly fainting. If you are more severely dehydrated you could
start experiencing symptoms like pale skin, bluish lips, a weak irregular pulse,
thickening of the blood and then also death. It has been studied that a chronic low
fluid intake CAN result in constipation, dental disease, gallstones, hypertension and
stroke.
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http://www.cdph.ca.gov/programs/wicworks/Pages/WICRethinkYourDri
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6. Fiber!
Fiber is such an important part of the diet,
but what is fiber and what does it do? All you hear
on the television now is that fiber is good for your
heart and that we need to eat more of it. I know
that I personally needed to eat more based on my
food and diet analysis and that I was getting about
only 50% of my daily fiber requirement. Fiber is not
some mythical made up substance from the land of
Oz. Fiber is the structural from of glucose,
basically saying, fiber is the plant structure, in fact
the cell wall is 95% fiber. This part of the plant
structure is indigestible and passes through your intestines undigested.
There are two2 different kinds of fiber?
Insoluble fiber is the fibrous part of the plant and it does not dissolve in
water. This is the stringy party of the celery plant or the kernel from popcorn. The
fact that the insoluble fiber does not get digested means that it adds bulk to your
stool; it aids in digestion and reduces constipation which is healthy because
straining on the toilet can cause hemorrhoids.
Soluble fiber is slightly different. Soluble fiber is dissolvableby water, in fact it mixes with water to form a gel. This slows
digestion and slows the emptying of the contents of your stomach
which increases absorption. Soluble fiber is known to make you feel
fuller also which displaces calorie dense fats and sweets. Soluble fiber
slows glucose absorption in your bloodstream it also binds to LDL to
reduce your cholesterol levels.
The best part is that fiber does not have any calories by
itself! With all these benefits to fiber its hard to
see why we dont consume enough normally.Fiber is only found in plants and America has
mostly a protein rich diet and thats why many of us arent getting enough
fiber. It is nice to see on the TV many ads to remind people that
fiber is good, brands like cheerios have been
pushing the pro-fiber commercials
19http://www.nlm.nih.gov/medlineplus/dietaryfibe
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7. My Wellness Life
In this nutrition class I have learned many things that I will help me become
a healthier person. I have noticed that my attitude towards food has changed
significantly since the first week of this class. I was completely oblivious to how myeating habits were unhealthy.
The majority of my life I have been a meat and potatoes boy, and would
rarely touch vegetables, If I got 1 serving of fruits or vegetables in that would be a
good day, and thats nowhere near the half a plate recommendation. As I started
growing older I would try different foods and it wasnt until I was about 19 until I
started liking vegetables. My friend described vegetables to me like they are
there for texture but they add another level of flavor to the food. I feel as though I
have learned how to choose foods now that will benefit my health and I can help
my friends and family by educating them and cooking more nutrient dense mealsmore often. The problem with nutrition is that eating healthy is not being taught at
a younger age. Its not necessarily
harder to eat or shop healthier, but
no one hears about how you
should be consuming half of your
grains as whole grains or that
fruits and vegetables should be
half of your plate and are actually
tasty.
I have learned about how
Carbohydrates Lipids and Proteins
all enter the body, about the
functions of many important
vitamins and minerals, and how
being deficient or in excess of any
of them can lead to problems, how
the health of the mother affects
the baby inside of her. What she
eats the baby eats. I learned about the obesity problem in America and how its
not necessarily because they eat too much, but eat the wrongs foods, because
they have no access to it . being properly hydrated and eating my fiber, Staying
active, watching my red meats are my key to wellness . The most important thing I
have learned from this whole class was that I LITERALLY am what I eat.
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