"The only one who can tell you 'you can't' is you. And you don't have to listen.

"

Nutrition 210: Human Nutrition Fullerton College Fall 2012 Betty Crocker

Jessie Effendi

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TABLE OF CONTENTS
Part 1: Quality Levels Part 2: My Nutrition Profile + 3 Day Report Part 3: Perfect Plan Analysis + 3 Day Report Part 4: Super Foods Super Food Nutrition Profile Super Food Meal Plan Usage Part 5: Farm to Table - # 1 Super Food: Mango Discussion Super Food Recipe Mango Fool Part 6: My Plate Discussion Part 7: Water Water and the Choices of Fluids (Discussion) Part 8: Fiber The Health Benefits of Dietary Fiber (Discussion) Part 9: Wellness Life Closing The Life Long Lesson Bibliography Page 56-58 Page 59-62 Page 63 Page 64 Page 53-55 Page 46-48 Page 49 Page 50-52 Page 39-40 Page 41-45 Page 3 Page 4-20 Page 21-38

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PART

1: Quality Levels

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PART

2: My Nutrition Profile

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DRI Report Profile

Active Profile: Height: Weight: Age: BMI: Gender: Activity Level: Smoker: Strict Vegetarian/Vegan: Jessie Effendi 5 ft. 6 inches 151.0 lbs. 19 years 24.4 Male Sedentary No No

DRI Goals
Nutrient DRI

Energy
Kilocalories Protein Carbohydrate Fat, Total 2186 kcal 54.79 g 236.0 - 341.0 g 46.0 - 81.0 g No recommendation Daily requirement based on grams per kilogram of body weight

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 21 g * * * < 300 mg Less than 10% of calories No recommendation No recommendation No recommendation Less than 300mg recommended

Essential Fatty Acids

Omega-6 Linoleic Omega-3 Linolenic 17 g 1.6 g

Carbohydrates
Dietary Fiber, Total 38 g

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Sugar, Total

No recommendation

Other
Water Alcohol 3.7 L * No recommendation

Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol 1.2 mg 1.3 mg 16 mg 1.3 mg 2.4 g 400 g 90 mg 15 g 900 g 3000 IU 15 mg DRI Adequate Intake

Minerals
Calcium Iron Magnesium Potassium Zinc Sodium 1000 mg 8 mg 400 mg 4700 mg 11 mg 1500 mg DRI Adequate Intake DRI Adequate Intake DRI Adequate Intake

Macronutrient Ranges
Oct 18, 2012, Oct 19, 2012, Oct 20, 2012

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Recommended

Yours

Carbs Protein Fats Alcohol

45%-65% 10%-35% 20%-35% 0%

984-1421 kCal 219-765 kCal 437-765 kCal 0 kCal

52% 19% 30% 0%

931 kCal 338 kCal 541 kCal 0 kCal

Fat Breakdown
Oct 18, 2012, Oct 19, 2012, Oct 20, 2012

0%
|

25%
|

Source of Fat

50%
|

75%
|

100%
|

* Transfat data is not yet reported by all sources and therefore may be under-represented. Saturated Fat 10% Monounsaturated Fat 8% Polyunsaturated Fat 5% Trans Fatty Acid 0%

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Unspecified 8%

Intake vs. Goals

Oct 18, 2012, Oct 19, 2012, Oct 20, 2012

0%
|

25%
|

Nutrient

DRI

Intake

50%
|

75%
|

100%
|

Energy
Kilocalories Protein 2186 kcal 54.79 g 1796.44 kcal 82% 84.43 g 154% Carbohydrate Fat, Total 236.0 341.0 g 46.0 81.0 g 232.76 g 60.08 g

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 21 g * * * < 300 mg 19.32 g 14.98 g 9.93 g 0.57 g 316.99 mg 106%

Essential Fatty Acids

Omega-6 Linoleic Omega-3 Linolenic 17 g 1.6 g 8.71 g 51% 0.54 g 34%

Carbohydrates
Dietary Fiber, Total Sugar, Total 38 g * 9.36 g 25% 58.22 g

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Other
Water Alcohol 3.7 L * 1.47 L 40% 0.03 g

Vitamins
Thiamin 1.2 mg 1.32 mg 110% Riboflavin 1.3 mg 1.7 mg 131% Niacin 16 mg 25.05 mg 157% Vitamin B6 1.3 mg 1.66 mg 127% Vitamin B12 2.4 g 11.27 g 470% Folate (DFE) 400 g 504.3 g 126% Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) 90 mg 15 g 900 g 3000 IU 32.51 mg 36% 4.03 g 27% 655.21 g 73% 5153.11 IU 172% Alpha-Tocopherol 15 mg 3.22 mg 21%

Minerals
Calcium Iron 1000 mg 8 mg 511.4 mg 51% 17.19 mg 215% Magnesium Potassium 400 mg 4700 mg 147.52 mg 37% 1417.49 mg 30%

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Zinc Sodium

11 mg 1500 mg

6.12 mg 56% 3644.58 mg 243%

MyPlate Analysis
Oct 18, 2012, Oct 19, 2012, Oct 20, 2012

Goal*

Grains Vegetables Fruits Dairy Protein Foods Empty Calories

7.0 oz. eq.

tips

% Goal 152.6 10.7 oz. eq. % 0.4 cup eq. 13.2 % 0.1 cup eq. 4%

Actual

3.0 cup eq. tips 2.0 cup eq. tips 3.0 cup eq. tips 6.0 oz. eq. 290.0 tips

0.8 cup eq. 28.2 % 8.1 oz. eq. 522.2 134.8 % 180.1 %

Your results are based on a 2186 calorie pattern. Make Half Your Grains Whole! Aim for at least 3.5 oz. eq. whole grains. Vary Your Veggies! Aim for this much every week:

Dark Green Vegetables = 3.0 cups weekly Orange Vegetables = 2.0 cups weekly Dry Beans & Peas = 3.0 cups weekly Starchy Vegetables = 3.0 cups weekly Other Vegetables = 6.5 cups weekly Oils: Aim for 6.0 teaspoons of oil a day. * MyPlate contains recommendations only for calorie levels up to 3,200 per day. If Diet Analysis Plus recommends more than 3,200 calories per day for you, talk to your instructor for guidance on how to use MyPlate. **CAUTION! Recipes are not included on the MyPlate Report, as plate values for these cannot be calculated.

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Intake Spreadsheet
Oct 18, 2012 Item Name Total KELLOGG'S EGGO Waffles, Blueberry KELLOGG'S FROSTED FLAKES Cereal Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D D'ANGELO'S Wrap, Chicken Caesar Salad Water, Tap NISSIN OODLES OF NOODLES TOP RAMEN Ramen Noodle Oriental Flavor, Dry Rice, Fried, with Meat or Poultry Water, Tap Granola Bar, Soft, Chocolate Chip Water, Tap Item Name Total KELLOGG'S EGGO Waffles, Blueberry KELLOGG'S FROSTED FLAKES Cereal Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D D'ANGELO'S Wrap, Chicken Caesar Salad Water, Tap NISSIN OODLES OF NOODLES TOP RAMEN Ramen Noodle Oriental Flavor, Dry Rice, Fried, with Meat or Poultry Water, Tap Granola Bar, Soft, Chocolate Chip Water, Tap Item Name Total KELLOGG'S EGGO Waffles, Blueberry KELLOGG'S FROSTED FLAKES Cereal Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D D'ANGELO'S Wrap, Chicken Caesar Salad Water, Tap NISSIN OODLES OF NOODLES TOP RAMEN Ramen Noodle Oriental Flavor, Dry Breakfast Breakfast Breakfast Lunch Lunch Dinner Dinner Dinner Snacks Snacks Protein(g) 53.86 4 2.67 8.05 20.5 0 3.91 12.34 0 2.4 0 Mono Fat(g) 10.52 0 0 1.37 0 0 2.71 2 item(s) - 2 items are 2 waffles 2 cup(s) 8 fluid ounce(s) - 8 fl oz is 1 cup 0.5 item(s) - 1 item = 1 salad 8 fluid ounce(s) 1 serving(s) 1 cup(s) 8 fluid ounce(s) 1 item(s) 8 fluid ounce(s) Carb(g) 244.37 29 72 11.71 32.5 0 27.51 41.82 0 29.83 0 Poly Fat(g) 6.98 0 0 0.18 0 0 0.43 Meal Quantity Wt(g) 1588 70 80 244 200.5 237 42 198 237 42.5 237 Fat(g) 61.39 6 0 4.83 24 0 7.18 12.34 0 7.04 0 Trans Fat(g) 0.21 0 0 0.21 0 0 0 Kcal(kcal) 1720.88 190 293.33 122 415 0 190.26 332.64 0 177.65 0 Sat Fat(g) 18.08 1.5 0 3.07 5.5 0 3.2 2.24 0 2.58 0 Chol(mg) 187.48 15 0 19.52 50 0 0

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Rice, Fried, with Meat or Poultry Water, Tap Granola Bar, Soft, Chocolate Chip Water, Tap Item Name Total KELLOGG'S EGGO Waffles, Blueberry KELLOGG'S FROSTED FLAKES Cereal Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D D'ANGELO'S Wrap, Chicken Caesar Salad Water, Tap NISSIN OODLES OF NOODLES TOP RAMEN Ramen Noodle Oriental Flavor, Dry Rice, Fried, with Meat or Poultry Water, Tap Granola Bar, Soft, Chocolate Chip Water, Tap Item Name Total KELLOGG'S EGGO Waffles, Blueberry KELLOGG'S FROSTED FLAKES Cereal Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D D'ANGELO'S Wrap, Chicken Caesar Salad Water, Tap NISSIN OODLES OF NOODLES TOP RAMEN Ramen Noodle Oriental Flavor, Dry Rice, Fried, with Meat or Poultry Water, Tap Granola Bar, Soft, Chocolate Chip Water, Tap Item Name Total KELLOGG'S EGGO Waffles, Blueberry KELLOGG'S FROSTED FLAKES Cereal Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D D'ANGELO'S Wrap, Chicken Caesar Salad Water, Tap NISSIN OODLES OF NOODLES TOP RAMEN Ramen Noodle Oriental Flavor, Dry Rice, Fried, with Meat or Poultry Water, Tap Granola Bar, Soft, Chocolate Chip Water, Tap

3.48 0 2.96 0 Omega-6(g) 6.75 0 0 0.15 0 0 0.41 5.54 0 0.64 0 Water(L) 1.06 0 0 0.22 0 0.24 0 0.13 0.24 0 0.24 Niacin(mg) 22.06 4 13.33 0.22 0 0 0 4.18 0 0.33 0

5.7 0 0.67 0 Omega-3(g) 0.15 0 0 0.02 0 0 0.02 0.09 0 0.03 0 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 2.13 0.4 1.33 0.09 0 0 0 0.28 0 0.03 0

0 0 0 0 Diet Fiber(g) 9.17 0.5 2.67 0 3 0 0 1.39 0 1.62 0 Thiamin(mg) 1.8 0.3 1 0.1 0 0 0 0.33 0 0.07 0 6.81 1.2 4 1.29 0 0 0 0.32 0 0 0

102.96 0 0 0 Sugar(g) 65.48 6 29.33 12.35 4 0 0 1.5 0 12.29 0 Ribo(mg) 2.15 0.34 1.13 0.45 0 0 0 0.19 0 0.03 0 673.52 0 508 12.2 0 0 0 146.52 0 6.8 0

Vit B12(g) Fol (DFE)(g)

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Item Name Total KELLOGG'S EGGO Waffles, Blueberry KELLOGG'S FROSTED FLAKES Cereal Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D D'ANGELO'S Wrap, Chicken Caesar Salad Water, Tap NISSIN OODLES OF NOODLES TOP RAMEN Ramen Noodle Oriental Flavor, Dry Rice, Fried, with Meat or Poultry Water, Tap Granola Bar, Soft, Chocolate Chip Water, Tap Item Name Total KELLOGG'S EGGO Waffles, Blueberry KELLOGG'S FROSTED FLAKES Cereal Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D D'ANGELO'S Wrap, Chicken Caesar Salad Water, Tap NISSIN OODLES OF NOODLES TOP RAMEN Ramen Noodle Oriental Flavor, Dry Rice, Fried, with Meat or Poultry Water, Tap Granola Bar, Soft, Chocolate Chip Water, Tap Item Name Total KELLOGG'S EGGO Waffles, Blueberry KELLOGG'S FROSTED FLAKES Cereal Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D D'ANGELO'S Wrap, Chicken Caesar Salad Water, Tap NISSIN OODLES OF NOODLES TOP RAMEN Ramen Noodle Oriental Flavor, Dry Rice, Fried, with Meat or Poultry Water, Tap Granola Bar, Soft, Chocolate Chip Water, Tap

Vit C(mg) 19.85 0 16 0.49 0 0 0 3.37 0 0 0 1.88 0 0.07 0.07 0 0 0 1.6 0 0.13 0 Potas(mg) 748.79 50 53.33 341.6 0 2.37 0 196.02 2.37 100.72 2.37

Vit D (ug)(g) 5.51 0 2.58 2.93 0 0 0 0 0 0 0 469.17 100 0 292.8 0 7.11 0 37.62 7.11 17.42 7.11 Zinc(mg) 3.18 0 0.11 1.17 0 0 0 1.35 0 0.55 0

Vit A (RAE)(g) 876.28 300.03 400.47 134.2 0 0 0 41.58 0 0 0 Iron(mg) 22.13 3.6 12 0.05 0.99 0 1.79 2.77 0 0.93 0 Sodium(mg) 3406.2 370 373.33 114.68 1130 7.11 487.2 833.58 7.11 76.07 7.11

Vit A (IU)(IU) 3010.08 1000 1333.33 463.6 0 0 0 213.15 0 0 0 Magn(mg) 100.41 0 5.6 26.84 0 2.37 0 33.66 2.37 27.2 2.37

Alpha-T(mg) Calcium(mg)

Intake Spreadsheet
Oct 19, 2012 Item Name Meal Quantity Wt(g) Kcal(kcal)

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Total Pancakes Eggs, Fried Home Fries or Pan Fried Potatoes Coffee, Equal Parts Regular and Decaffeinated Tuna, Yellowfin or Ahi, Raw Taco or Tostada, Fish, with Lettuce, Tomato and Salsa Mussels, Blue, Cooked, Moist Heat Water, Tap Pasta, Ravioli, Meat Filled with Tomato or Meat Sauce, Canned Water, Tap Bread, French, Toasted BASKIN ROBBINS Ice Cream, Oreo Cookies 'n Cream Water, Tap Item Name Total Pancakes Eggs, Fried Home Fries or Pan Fried Potatoes Coffee, Equal Parts Regular and Decaffeinated Tuna, Yellowfin or Ahi, Raw Taco or Tostada, Fish, with Lettuce, Tomato and Salsa Mussels, Blue, Cooked, Moist Heat Water, Tap Pasta, Ravioli, Meat Filled with Tomato or Meat Sauce, Canned Water, Tap Bread, French, Toasted BASKIN ROBBINS Ice Cream, Oreo Cookies 'n Cream Water, Tap Item Name Total Pancakes Eggs, Fried Home Fries or Pan Fried Potatoes Coffee, Equal Parts Regular and Decaffeinated Tuna, Yellowfin or Ahi, Raw Taco or Tostada, Fish, with Lettuce, Tomato and Salsa Mussels, Blue, Cooked, Moist Heat Water, Tap Pasta, Ravioli, Meat Filled with Tomato or Meat Sauce, Canned Breakfast Breakfast Breakfast Breakfast Lunch Lunch Lunch Lunch Dinner Dinner Dinner Snacks Snacks Protein(g) 93.53 6.78 6.26 1.85 0.33 27.67 7.75 20.24 0 11.67 0 5.98 5 0 Mono Fat(g) 13.17 3.05 2.84 2.69 0 0.13 1.26 0.86 0 2.16 2 item(s) 1 item(s) Large egg 3 ounce(s) 8 fluid ounce(s) 4 ounce(s) boneless 1 item(s) 3 ounce(s) 16 fluid ounce(s) 1.5 cup(s) 8 fluid ounce(s) 2 slice(s) 4 ounce(s) - 4 oz is 1 scoop 16 fluid ounce(s) Carb(g) 184.08 32.46 0.38 19.88 0 0 9.88 6.29 0 54.71 0 28.49 32 0 Poly Fat(g) 14.06 5.13 1.5 4.09 0 0.17 1.33 1.03 0 0.43

2480.2 117.22 46 85.05 237 113.39 76 85.05 474 376.5 237 46 113 474 Fat(g) 56.93 10.69 6.83 8.19 1.8 0.56 3.5 3.81 0 5.57 0 0.98 15 0 Trans Fat(g) 1.04 0.02 0.02 0 0 0 0 0 0 0

1622.32 255.23 90.16 157.25 9.48 123.59 101.08 146.28 0 312.5 0 146.74 280 0 Sat Fat(g) 17.62 1.7 1.99 1.05 0 0.2 0.53 0.72 0 2.21 0 0.23 9 0 Chol(mg) 456.51 68.86 184.46 0 0 44.22 38.76 47.63 0 22.59

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Water, Tap Bread, French, Toasted BASKIN ROBBINS Ice Cream, Oreo Cookies 'n Cream Water, Tap Item Name Total Pancakes Eggs, Fried Home Fries or Pan Fried Potatoes Coffee, Equal Parts Regular and Decaffeinated Tuna, Yellowfin or Ahi, Raw Taco or Tostada, Fish, with Lettuce, Tomato and Salsa Mussels, Blue, Cooked, Moist Heat Water, Tap Pasta, Ravioli, Meat Filled with Tomato or Meat Sauce, Canned Water, Tap Bread, French, Toasted BASKIN ROBBINS Ice Cream, Oreo Cookies 'n Cream Water, Tap Item Name Total Pancakes Eggs, Fried Home Fries or Pan Fried Potatoes Coffee, Equal Parts Regular and Decaffeinated Tuna, Yellowfin or Ahi, Raw Taco or Tostada, Fish, with Lettuce, Tomato and Salsa Mussels, Blue, Cooked, Moist Heat Water, Tap Pasta, Ravioli, Meat Filled with Tomato or Meat Sauce, Canned Water, Tap Bread, French, Toasted BASKIN ROBBINS Ice Cream, Oreo Cookies 'n Cream Water, Tap Item Name Total Pancakes Eggs, Fried Home Fries or Pan Fried Potatoes Coffee, Equal Parts Regular and Decaffeinated Tuna, Yellowfin or Ahi, Raw Taco or Tostada, Fish, with Lettuce, Tomato and Salsa Mussels, Blue, Cooked, Moist Heat Water, Tap Pasta, Ravioli, Meat Filled with Tomato

0 0.18 0 0 Omega-6(g) 11.71 4.99 1.28 3.6 0 0 1.08 0 0 0.4 0 0.36 0 0 Water(L) 2.07 0.07 0.03 0.05 0.24 0.08 0.05 0.05 0.47 0.3 0.24 0.01 0 0.47 Niacin(mg) 34.69 2.18 0.04 1.34 0 20.95 0.99 2.55 0 4.17

0 0.38 0 0 Omega-3(g) 0.83 0.11 0.06 0.48 0 0 0.08 0.03 0 0.04 0 0.02 0 0 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 1.94 0.05 0.08 0.29 0 1.06 0.11 0.09 0 0.22

0 0 1 0 Diet Fiber(g) 8.6 0.98 0 1.87 0 0 1.44 0 0 1.88 0 1.43 1 0 Thiamin(mg) 1.36 0.31 0.02 0.1 0 0.13 0.06 0.26 0 0.29 0 0.2 0 0 24.37 0.28 0.45 0 0 2.36 0.24 20.41 0 0.64

0 0 50 0 Sugar(g) 55.77 4.25 0.18 1.32 0 0 1.11 0 0 20.26 0 1.65 27 0 Ribo(mg) 1.6 0.3 0.23 0.02 0.12 0.13 0.03 0.36 0 0.24 0 0.17 0 0 453.41 114.61 23.46 10.2 4.74 2.27 43.32 64.64 0 90.36

Vit B12(g) Fol (DFE)(g)

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or Meat Sauce, Canned Water, Tap Bread, French, Toasted BASKIN ROBBINS Ice Cream, Oreo Cookies 'n Cream Water, Tap Item Name Total Pancakes Eggs, Fried Home Fries or Pan Fried Potatoes Coffee, Equal Parts Regular and Decaffeinated Tuna, Yellowfin or Ahi, Raw Taco or Tostada, Fish, with Lettuce, Tomato and Salsa Mussels, Blue, Cooked, Moist Heat Water, Tap Pasta, Ravioli, Meat Filled with Tomato or Meat Sauce, Canned Water, Tap Bread, French, Toasted BASKIN ROBBINS Ice Cream, Oreo Cookies 'n Cream Water, Tap Item Name Total Pancakes Eggs, Fried Home Fries or Pan Fried Potatoes Coffee, Equal Parts Regular and Decaffeinated Tuna, Yellowfin or Ahi, Raw Taco or Tostada, Fish, with Lettuce, Tomato and Salsa Mussels, Blue, Cooked, Moist Heat Water, Tap Pasta, Ravioli, Meat Filled with Tomato or Meat Sauce, Canned Water, Tap Bread, French, Toasted BASKIN ROBBINS Ice Cream, Oreo Cookies 'n Cream Water, Tap Item Name Total Pancakes Eggs, Fried Home Fries or Pan Fried Potatoes Coffee, Equal Parts Regular and Decaffeinated Tuna, Yellowfin or Ahi, Raw Taco or Tostada, Fish, with Lettuce, Tomato and Salsa Mussels, Blue, Cooked, Moist Heat

0 2.47 0 0 Vit C(mg) 60.59 0 0 10.8 0 0 4.56 11.57 0 32.38 0 0.09 1.2 0 5.35 1.42 0.6 0.99 0.05 0.27 0.87 0 0 1.05 0 0.09 0 0 Potas(mg) 2074.08 112.46 69.92 368.9 113.76 500.05 179.36 227.93

0 0.04 0 0 Vit D (ug)(g) 3.45 0.51 1.01 0 0 1.93 0 0 0 0 0 0 0 0 468.84 86.14 28.52 7.65 2.37 4.54 51.68 28.07 14.22 52.71 7.11 21.62 150 14.22 Zinc(mg) 7.65 0.56 0.64 0.3 0.02 0.42 1.03 2.27

0 0 0 0 Vit A (RAE)(g) 403.79 0 100.74 0 0 20.41 13.68 77.39 0 41.42 0 0 150.15 0 Iron(mg) 16.53 1.99 0.87 0.33 0.02 0.87 1.06 5.72 0 3.16 0 1.78 0.72 0 Sodium(mg) 3843.23 382.05 95.22 262.65 2.37 51.03 190 313.83

0 99.82 0 0 Vit A (IU)(IU) 2663.68 145.73 362.02 0.05 0 68.03 249.02 258.55 0 1080.27 0 0 500 0 Magn(mg) 202.73 13.74 5.98 21.25 4.74 39.69 29.64 31.47 4.74 30.12 2.37 14.26 0 4.74

Alpha-T(mg) Calcium(mg)

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Water, Tap Pasta, Ravioli, Meat Filled with Tomato or Meat Sauce, Canned Water, Tap Bread, French, Toasted BASKIN ROBBINS Ice Cream, Oreo Cookies 'n Cream Water, Tap

4.74 425.45 2.37 64.4 0 4.74

0 1.92 0 0.48 0 0

14.22 2029.34 7.11 331.2 150 14.22

Intake Spreadsheet
Oct 20, 2012 Item Name Total TIM HORTONS CANADA Tea with Single Milk & Sugar Bread, Sourdough, Toasted Butter, Unsalted Bacon, Pork or Pork Side, Cooked Lettuce, Looseleaf Chicken, Drumstick, Meat and Skin, Flour Coated, Fried Rice, White, Long Grain, Enriched, Instant, Boiled Water, Tap ACE SUSHI Hand Roll, Tuna ACE SUSHI Inari Sushi, with Egg in Seaweed Soup, Miso (Soybean) Water, Tap Crepes, Fruit Filled Milk, Low Fat, 1% Item Name Total TIM HORTONS CANADA Tea with Single Milk & Sugar Bread, Sourdough, Toasted Butter, Unsalted Bacon, Pork or Pork Side, Cooked Lettuce, Looseleaf Chicken, Drumstick, Meat and Skin, Flour Coated, Fried Rice, White, Long Grain, Enriched, Instant, Boiled Water, Tap ACE SUSHI Hand Roll, Tuna ACE SUSHI Inari Sushi, with Egg in Seaweed Soup, Miso (Soybean) Water, Tap Crepes, Fruit Filled Breakfast Breakfast Breakfast Breakfast Breakfast Lunch Lunch Lunch Dinner Dinner Dinner Dinner Dinner Snacks Snacks Protein(g) 105.9 0.8 5.98 0.12 17.78 0.33 19.82 2.7 0 32 5.6 2.96 6.02 0 3.58 8 fluid ounce(s) 2 slice(s) 1 tablespoon(s) 6 slice(s) 5 item(s) - leaf inner 1.5 item(s) drumstick, bone removed 0.75 cup(s) 8 fluid ounce(s) 4 piece(s) 2 piece(s) 2 piece(s) 1 cup(s) 12 fluid ounce(s) 1 item(s) 8 fluid ounce(s) - 8 fl oz is 1 cup Carb(g) 269.83 8 28.49 0.01 0.69 0.69 1.2 31.06 0 120 32 6.83 7.97 0 20.73 Meal Quantity Wt(g) 2291.95 240 46 14.2 48 24 73.5 123.75 237 420 96 52 240 355.5 78 244 Fat(g) 61.93 0.8 0.98 11.52 20.05 0.04 10.08 0.62 0 0 4 2.64 3.38 0 5.44 Kcal(kcal) 2046.14 40 146.74 101.81 259.68 3.6 180.08 144.79 0 600 176 63.44 84 0 143.52 102.48 Sat Fat(g) 22.25 0.4 0.23 7.29 6.59 0 2.69 0.02 0 0 0.8 0.72 0.59 0 1.36

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Milk, Low Fat, 1% Item Name Total TIM HORTONS CANADA Tea with Single Milk & Sugar Bread, Sourdough, Toasted Butter, Unsalted Bacon, Pork or Pork Side, Cooked Lettuce, Looseleaf Chicken, Drumstick, Meat and Skin, Flour Coated, Fried Rice, White, Long Grain, Enriched, Instant, Boiled Water, Tap ACE SUSHI Hand Roll, Tuna ACE SUSHI Inari Sushi, with Egg in Seaweed Soup, Miso (Soybean) Water, Tap Crepes, Fruit Filled Milk, Low Fat, 1% Item Name Total TIM HORTONS CANADA Tea with Single Milk & Sugar Bread, Sourdough, Toasted Butter, Unsalted Bacon, Pork or Pork Side, Cooked Lettuce, Looseleaf Chicken, Drumstick, Meat and Skin, Flour Coated, Fried Rice, White, Long Grain, Enriched, Instant, Boiled Water, Tap ACE SUSHI Hand Roll, Tuna ACE SUSHI Inari Sushi, with Egg in Seaweed Soup, Miso (Soybean) Water, Tap Crepes, Fruit Filled Milk, Low Fat, 1% Item Name Total TIM HORTONS CANADA Tea with Single Milk & Sugar Bread, Sourdough, Toasted Butter, Unsalted Bacon, Pork or Pork Side, Cooked Lettuce, Looseleaf Chicken, Drumstick, Meat and Skin, Flour Coated, Fried Rice, White, Long Grain, Enriched, Instant, Boiled Water, Tap ACE SUSHI Hand Roll, Tuna ACE SUSHI Inari

8.22 Mono Fat(g) 21.26 0 0.18 2.98 8.89 0 3.98 0.09 0 0 0 1.08 1.09 0 2.29 0.68 Omega-6(g) 7.68 0 0.36 0.39 1.92 0.01 2.08 0.02 0 0 0 0.44 1.25 0 1.14 0.07 Water(L) 1.29 0 0.01 0 0.01 0.02 0.04 0.09 0.24 0 0

12.18 Poly Fat(g) 8.74 0 0.38 0.43 2.18 0.02 2.37 0.02 0 0 0 0.51 1.43 0 1.3 0.09 Omega-3(g) 0.63 0 0.02 0.04 0.1 0.01 0.1 0 0 0 0 0.02 0.19 0 0.13 0.01 Alcohol(g) 0.1 0 0 0 0 0 0 0 0 0 0

2.37 Trans Fat(g) 0.47 0 0 0.47 0 0 0 0 0 0 0 0 0 0 0 0 Diet Fiber(g) 10.31 0 1.43 0 0 0.31 0.07 0.74 0 4 0.8 0.1 1.92 0 0.94 0 Thiamin(mg) 0.79 0 0.2 0 0.19 0.02 0.06 0.09 0 0 0

1.54 Chol(mg) 306.98 4 0 30.53 52.8 0 66.15 0 0 10 0 71.24 0 0 60.06 12.2 Sugar(g) 53.41 8 1.65 0.01 0 0.19 0 0 0 8 6.4 1.68 1.94 0 12.85 12.69 Ribo(mg) 1.36 0 0.17 0 0.13 0.02 0.17 0.01 0 0 0

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Sushi, with Egg in Seaweed Soup, Miso (Soybean) Water, Tap Crepes, Fruit Filled Milk, Low Fat, 1% Item Name Total TIM HORTONS CANADA Tea with Single Milk & Sugar Bread, Sourdough, Toasted Butter, Unsalted Bacon, Pork or Pork Side, Cooked Lettuce, Looseleaf Chicken, Drumstick, Meat and Skin, Flour Coated, Fried Rice, White, Long Grain, Enriched, Instant, Boiled Water, Tap ACE SUSHI Hand Roll, Tuna ACE SUSHI Inari Sushi, with Egg in Seaweed Soup, Miso (Soybean) Water, Tap Crepes, Fruit Filled Milk, Low Fat, 1% Item Name Total TIM HORTONS CANADA Tea with Single Milk & Sugar Bread, Sourdough, Toasted Butter, Unsalted Bacon, Pork or Pork Side, Cooked Lettuce, Looseleaf Chicken, Drumstick, Meat and Skin, Flour Coated, Fried Rice, White, Long Grain, Enriched, Instant, Boiled Water, Tap ACE SUSHI Hand Roll, Tuna ACE SUSHI Inari Sushi, with Egg in Seaweed Soup, Miso (Soybean) Water, Tap Crepes, Fruit Filled Milk, Low Fat, 1% Item Name Total TIM HORTONS CANADA Tea with Single Milk & Sugar Bread, Sourdough, Toasted Butter, Unsalted Bacon, Pork or Pork Side, Cooked Lettuce, Looseleaf Chicken, Drumstick, Meat and Skin, Flour Coated, Fried

0.04 0.22 0.36 0.05 0.22 Niacin(mg) 18.39 0 2.47 0.01 5.33 0.09 4.44 2.15 0 0 0 0.45 2.62 0 0.61 0.23 Vit C(mg) 17.09 0 0.09 0 0 2.21 0 0 0 4.8 1.92 0.62 4.56 0 2.89 0 2.43 0 0.09 0.33 0.15 0.05 0

0.1 0 0 0 0 Vit B6(mg) 0.89 0 0.04 0 0.17 0.02 0.26 0.06 0 0 0 0.05 0.16 0 0.04 0.09 Vit D (ug)(g) 3.14 0 0 0.21 0 0 0 0 0 0 0 0 0 0 0 2.93 596.18 35.2 21.62 3.41 5.28 8.64 8.82

0.04 0.06 0 0.08 0.05 2.63 0 0 0.02 0.59 0 0.24 0 0 0 0 0.22 0.17 0 0.24 1.15 Vit A (RAE)(g) 685.56 0 0 97.13 5.28 88.8 18.38 0 0 0 0 35.36 232.8 0 66.3 141.52 Iron(mg) 12.91 0 1.78 0 0.69 0.21 0.98

0.09 0.16 0 0.15 0.45 385.98 0 99.82 0.43 0.96 9.12 8.08 146.02 0 0 0 27.56 57.6 0 24.18 12.2 Vit A (IU)(IU) 9785.56 80 0 354.86 0 1777.2 61.74 0 0 2000 0 211.68 4509.68 0 312.16 478.24 Magn(mg) 139.4 0 14.26 0.28 15.84 3.12 16.91

Vit B12(g) Fol (DFE)(g)

Alpha-T(mg) Calcium(mg)

Page 19

Rice, White, Long Grain, Enriched, Instant, Boiled Water, Tap ACE SUSHI Hand Roll, Tuna ACE SUSHI Inari Sushi, with Egg in Seaweed Soup, Miso (Soybean) Water, Tap Crepes, Fruit Filled Milk, Low Fat, 1% Item Name Total TIM HORTONS CANADA Tea with Single Milk & Sugar Bread, Sourdough, Toasted Butter, Unsalted Bacon, Pork or Pork Side, Cooked Lettuce, Looseleaf Chicken, Drumstick, Meat and Skin, Flour Coated, Fried Rice, White, Long Grain, Enriched, Instant, Boiled Water, Tap ACE SUSHI Hand Roll, Tuna ACE SUSHI Inari Sushi, with Egg in Seaweed Soup, Miso (Soybean) Water, Tap Crepes, Fruit Filled Milk, Low Fat, 1%

0.01 0 0 0 0.22 0.96 0 0.59 0.02 Potas(mg) 1429.61 0 64.4 3.41 271.2 46.56 168.31 11.14 2.37 0 0 45.24 362.4 3.55 85.02 366

9.9 7.11 0 64 15.08 64.8 10.67 36.66 305 Zinc(mg) 7.52 0 0.48 0.01 1.68 0.04 2.12 0.61 0 0 0 0.33 0.86 0 0.36 1.02

2.19 0 2.88 0.86 0.61 1.87 0 0.75 0.07 Sodium(mg) 3684.3 16 331.2 1.56 1108.8 6.72 65.42 4.95 7.11 480 264 154.44 988.8 10.67 137.28 107.36

6.19 2.37 0 0 6.24 36 3.55 7.8 26.84

Energy Balance
Oct 18, 2012, Oct 19, 2012, Oct 20, 2012

Date Total: Oct/18/2012 Oct/19/2012 Oct/20/2012

kCal Consumed 5389 1721 1621 2047

kCal Burned 5424 1808 1808 1808

Net kCal -35 -87 -187 239

Daily Caloric Summary Recommended: Average Intake: Average Expenditure: Average Net Gain/Loss:

kCal 2186 1796 1808 -12

Page 20

PART

3:Perfect Plan Analysis

(PPA)

Page 21

Page 22

DRI Report Profile

Active Profile: Height: Weight: Age: BMI: Gender: Activity Level: Smoker: Strict Vegetarian/Vegan: Jessie Effendi 5 ft. 6 inches 151.0 lbs. 19 years 24.4 Male Sedentary No No

DRI Goals
Nutrient DRI

Energy
Kilocalories Protein Carbohydrate Fat, Total 2186 kcal 54.79 g 236.0 - 341.0 g 46.0 - 81.0 g No recommendation Daily requirement based on grams per kilogram of body weight

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 21 g * * * < 300 mg Less than 10% of calories No recommendation No recommendation No recommendation Less than 300mg recommended

Essential Fatty Acids

Omega-6 Linoleic Omega-3 Linolenic 17 g 1.6 g

Carbohydrates
Dietary Fiber, Total 38 g

Page 23

Sugar, Total

No recommendation

Other
Water Alcohol 3.7 L * No recommendation

Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol 1.2 mg 1.3 mg 16 mg 1.3 mg 2.4 g 400 g 90 mg 15 g 900 g 3000 IU 15 mg DRI Adequate Intake

Minerals
Calcium Iron Magnesium Potassium Zinc Sodium 1000 mg 8 mg 400 mg 4700 mg 11 mg 1500 mg DRI Adequate Intake DRI Adequate Intake DRI Adequate Intake

Macronutrient Ranges
Nov 01, 2012, Nov 02, 2012, Nov 03, 2012

Page 24

Recommended

Yours

Carbs Protein Fats Alcohol

45%-65% 10%-35% 20%-35% 0%

984-1421 kCal 219-765 kCal 437-765 kCal 0 kCal

44% 29% 29% 0%

708 kCal 472 kCal 464 kCal 0 kCal

Fat Breakdown
Nov 01, 2012, Nov 02, 2012, Nov 03, 2012

0%
|

25%
|

Source of Fat

50%
|

75%
|

100%
|

* Transfat data is not yet reported by all sources and therefore may be under-represented. Saturated Fat 8% Monounsaturated Fat 11% Polyunsaturated Fat 6% Trans Fatty Acid 0%

Page 25

Unspecified 2%

Intake vs. Goals

Nov 01, 2012, Nov 02, 2012, Nov 03, 2012

0%
|

25%
|

Nutrient

DRI

Intake

50%
|

75%
|

100%
|

Energy
Kilocalories Protein 2186 kcal 54.79 g 1626.78 kcal 74% 117.89 g 215% Carbohydrate Fat, Total 236.0 341.0 g 46.0 81.0 g 177.11 g 51.58 g

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 21 g * * * < 300 mg 15.15 g 72% 20.57 g 11.32 g 0.27 g 350.8 mg 117%

Essential Fatty Acids

Omega-6 Linoleic Omega-3 Linolenic 17 g 1.6 g 8.71 g 51% 0.84 g 52%

Carbohydrates
Dietary Fiber, Total Sugar, Total 38 g * 19.77 g 52% 60.55 g

Page 26

Other
Water Alcohol 3.7 L * 1.89 L 51% 0g

Vitamins
Thiamin Riboflavin 1.2 mg 1.3 mg 1.06 mg 1.87 mg 144% Niacin 16 mg 36.21 mg 226% Vitamin B6 1.3 mg 2.34 mg 180% Vitamin B12 2.4 g 5.55 g 231% Folate (DFE) 400 g 391.94 g 98% Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) 90 mg 15 g 900 g 3000 IU 70.59 mg 78% 10.81 g 72% 571.64 g 64% 6846.15 IU 228% Alpha-Tocopherol 15 mg 3.38 mg 23%

89%

Minerals
Calcium Iron 1000 mg 8 mg 876.88 mg 11.17 mg 140% Magnesium Potassium 400 mg 4700 mg 375.08 mg 2977.1 mg 63%

88%

Page 27

Zinc Sodium

11 mg 1500 mg

9.2 mg 84% 1706.03 mg 114%

MyPlate Analysis
Nov 01, 2012, Nov 02, 2012, Nov 03, 2012

Goal*

Actual tips 3.9 oz. eq. 1.5 cup eq. 0 cup eq. 1 cup eq. 9 oz. eq. 202.3

% Goal 55.9 % 48.5 % 0% 33.3 % 149.9 % 69.8 %

Grains Vegetables Fruits Dairy Protein Foods Empty Calories

7.0 oz. eq.

3.0 cup eq. tips 2.0 cup eq. tips 3.0 cup eq. tips 6.0 oz. eq. 290.0 tips

Your results are based on a 2186 calorie pattern. Make Half Your Grains Whole! Aim for at least 3.5 oz. eq. whole grains. Vary Your Veggies! Aim for this much every week:

Dark Green Vegetables = 3.0 cups weekly Orange Vegetables = 2.0 cups weekly Dry Beans & Peas = 3.0 cups weekly Starchy Vegetables = 3.0 cups weekly Other Vegetables = 6.5 cups weekly Oils: Aim for 6.0 teaspoons of oil a day. * MyPlate contains recommendations only for calorie levels up to 3,200 per day. If Diet Analysis Plus recommends more than 3,200 calories per day for you, talk to your instructor for guidance on how to use MyPlate. **CAUTION! Recipes are not included on the MyPlate Report, as plate values for these cannot be calculated.

Page 28

Intake Spreadsheet
Nov 01, 2012 Item Name Total Bagel, Plain, Enriched, Toasted Super Food #1 Super Food #4 Milk, Low Fat, 1% Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Super Food #10 Lettuce, Romaine, Shredded Water, Tap Souffle, Spinach, Prepared Breakfast Breakfast Breakfast Breakfast Lunch Lunch Lunch Lunch Lunch 1 item(s) - 3.5 in. diameter 25 gram(s) 5 ounce(s) 8 fluid ounce(s) - 8 fl oz is 1 cup 3 ounce(s) 5 ounce(s) 1 cup(s) shredded 10 fluid ounce(s) 1 cup(s) 1 item(s) Medium potato (2-1/4 in. to 3-1/4 in. diameter) 0.75 cup(s) 8 fluid ounce(s) 5 ounce(s) 0.5 cup(s) Carb(g) 209.39 37.69 8.17 32.38 12.18 0 21.91 1.55 0 8.02 36.59 28.51 0 0 22.39 Poly Fat(g) 12.94 0.62 1.96 0.1 0.09 0.65 0.04 Meal Quantity Wt(g) 1964.71 66 25 141.75 244 85.05 141.75 47 296.25 136 Kcal(kcal) 1710.92 190.08 143.5 126.16 102.48 140.33 82.21 7.99 0 229.84

Potatoes, Baked

Dinner

173

160.89

Pasta Salad, Macaroni Water, Tap Tuna, Light, Canned in Water, Drained Rice, Brown, Long Grain, Cooked Item Name Total Bagel, Plain, Enriched, Toasted Super Food #1 Super Food #4 Milk, Low Fat, 1% Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Super Food #10 Lettuce, Romaine, Shredded Water, Tap Souffle, Spinach, Prepared Potatoes, Baked Pasta Salad, Macaroni Water, Tap Tuna, Light, Canned in Water, Drained Rice, Brown, Long Grain, Cooked Item Name Total Bagel, Plain, Enriched, Toasted Super Food #1 Super Food #4 Milk, Low Fat, 1% Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Super Food #10

Dinner Dinner Dinner Dinner Protein(g) 106.34 7.35 3.83 1.55 8.22 26.38 0.54 0.58 0 10.73 4.32 4.18 0 36.14 2.52 Mono Fat(g) 17.92 0.28 6.83 0.05 0.68 1.05 0.04

132.75 237 141.67 97.5 Fat(g) 52.69 1.14 11.59 0.47 2.37 3.04 0.17 0.14 0 17.61 0.22 13.91 0 1.16 0.88 Trans Fat(g) 0.31 0 0 0 0 0 0

254.88 0 164.33 108.22 Sat Fat(g) 17.87 0.19 2.29 0.16 1.54 0.86 0.01 0.02 0 10.13 0.06 2.11 0 0.33 0.18 Chol(mg) 294.11 0 0 0 12.2 72.29 0

Page 29

Lettuce, Romaine, Shredded Water, Tap Souffle, Spinach, Prepared Potatoes, Baked Pasta Salad, Macaroni Water, Tap Tuna, Light, Canned in Water, Drained Rice, Brown, Long Grain, Cooked Item Name Total Bagel, Plain, Enriched, Toasted Super Food #1 Super Food #4 Milk, Low Fat, 1% Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Super Food #10 Lettuce, Romaine, Shredded Water, Tap Souffle, Spinach, Prepared Potatoes, Baked Pasta Salad, Macaroni Water, Tap Tuna, Light, Canned in Water, Drained Rice, Brown, Long Grain, Cooked Item Name Total Bagel, Plain, Enriched, Toasted Super Food #1 Super Food #4 Milk, Low Fat, 1% Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Super Food #10 Lettuce, Romaine, Shredded Water, Tap Souffle, Spinach, Prepared Potatoes, Baked Pasta Salad, Macaroni Water, Tap Tuna, Light, Canned in Water, Drained Rice, Brown, Long Grain, Cooked Item Name Total Bagel, Plain, Enriched, Toasted Super Food #1 Super Food #4 Milk, Low Fat, 1% Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Super Food #10 Lettuce, Romaine, Shredded Water, Tap Souffle, Spinach, Prepared Potatoes, Baked Pasta Salad, Macaroni

0.01 0 5.02 0.01 3.42 0 0.23 0.32 Omega-6(g) 10.96 0.55 1.91 0.07 0.07 0.5 0.04 0.02 0 0.78 0.07 6.62 0 0.01 0.3 Water(L) 1.58 0.02 0 0.11 0.22 0.06 0.12 0.04 0.3 0.1 0.13 0.08 0.24 0.11 0.07 Niacin(mg) 41.25 2.89 0.35 0.94 0.23 11.66 0.22 0.15 0 0.65 2.44 1.42

0.08 0 1.01 0.1 7.5 0 0.48 0.31 Omega-3(g) 1.33 0.07 0.04 0.04 0.01 0.03 0 0.05 0 0.18 0.02 0.87 0 0 0.01 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 2.76 0.05 0.06 0.52 0.09 0.51 0.04 0.03 0 0.13 0.54 0.15

0 0 0.31 0 0 0 0 0 Diet Fiber(g) 19.51 1.72 0.75 3.69 0 0 4.39 0.99 0 0.95 3.81 1.46 0 0 1.75 Thiamin(mg) 1.18 0.4 0.05 0.04 0.05 0.06 0.02 0.03 0 0.11 0.11 0.16 0 0.05 0.09 6.26 0 0 0 1.15 0.29 0 0 0 0.54 0 0.04

0 0 160.48 0 6.64 0 42.5 0 Sugar(g) 56.02 3.84 1.25 17.34 12.69 0 13.89 0.56 0 2.52 2.04 1.55 0 0 0.34 Ribo(mg) 1.52 0.18 0.05 0.1 0.45 0 0.04 0.03 0 0.36 0.08 0.1 0 0.1 0.02 537.95 133.98 17.25 28.35 12.2 3.4 9.92 63.92 0 104.72 48.44 106.2

Vit B12(g) Fol (DFE)(g)

Page 30

Water, Tap Tuna, Light, Canned in Water, Drained Rice, Brown, Long Grain, Cooked Item Name Total Bagel, Plain, Enriched, Toasted Super Food #1 Super Food #4 Milk, Low Fat, 1% Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Super Food #10 Lettuce, Romaine, Shredded Water, Tap Souffle, Spinach, Prepared Potatoes, Baked Pasta Salad, Macaroni Water, Tap Tuna, Light, Canned in Water, Drained Rice, Brown, Long Grain, Cooked Item Name Total Bagel, Plain, Enriched, Toasted Super Food #1 Super Food #4 Milk, Low Fat, 1% Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Super Food #10 Lettuce, Romaine, Shredded Water, Tap Souffle, Spinach, Prepared Potatoes, Baked Pasta Salad, Macaroni Water, Tap Tuna, Light, Canned in Water, Drained Rice, Brown, Long Grain, Cooked Item Name Total Bagel, Plain, Enriched, Toasted Super Food #1 Super Food #4 Milk, Low Fat, 1% Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Super Food #10 Lettuce, Romaine, Shredded Water, Tap Souffle, Spinach, Prepared Potatoes, Baked Pasta Salad, Macaroni Water, Tap Tuna, Light, Canned in Water, Drained Rice, Brown, Long Grain, Cooked

0 18.81 1.49 Vit C(mg) 47.63 0 0 12.33 0 0 5.95 1.88 0 9.93 16.61 0.93 0 0 0 3.76 0.08 0.23 0.14 0.02 0.23 0.17 0.06 0 1.26 0.07 1 0 0.47 0.03 Potas(mg) 3283.63 56.1 141.25 507.46 366 217.73 168.68 116.09 2.96 314.16 925.55 87.61 2.37 335.75 41.92

0 0.5 0.14 Vit D (ug)(g) 10.48 0 0 0 2.93 0.09 0 0 0 1.09 0 0 0 6.38 0 738.64 65.34 11.25 7.09 305 12.76 12.76 15.51 8.89 224.4 25.95 17.26 7.11 15.58 9.75 Zinc(mg) 8.57 0.86 1.4 0.21 1.02 0.85 0.14 0.11 0 1.16 0.62 0.49 0 1.09 0.61

0 4.24 0 Vit A (RAE)(g) 734.78 0 0 4.25 141.52 5.1 1.42 204.92 0 331.84 1.73 19.91 0 24.08 0 Iron(mg) 13.91 2.97 1.5 0.37 0.07 0.88 0.24 0.46 0 1.62 1.87 1.35 0 2.17 0.41 Sodium(mg) 2477.41 316.8 4 1.42 107.36 62.94 1.42 3.76 8.89 769.76 17.3 692.96 7.11 478.83 4.88

0 5.67 3.9 Vit A (IU)(IU) 8826.5 0 0 90.72 478.24 17.86 32.6 4093.7 0 3931.76 17.3 83.57 0 80.75 0 Magn(mg) 379.12 15.84 65 38.27 26.84 24.66 9.92 6.58 2.96 40.8 48.44 17.26 2.37 38.25 41.92

Alpha-T(mg) Calcium(mg)

Page 31

Intake Spreadsheet
Nov 02, 2012 Item Name Total Super Food #6 Super Food #2 Milk, Low Fat, 1% Super Food #7 Super Food #9 Chicken, Leg, Meat Only, Roasted Water, Tap Bread, Pita Tuna, White, Canned in Water, Drained Turkey, Light Meat, Meat Only, Roasted Lettuce, Romaine, Shredded Water, Tap Rice, Brown, Long Grain, Cooked Item Name Total Super Food #6 Super Food #2 Milk, Low Fat, 1% Super Food #7 Super Food #9 Chicken, Leg, Meat Only, Roasted Water, Tap Bread, Pita Tuna, White, Canned in Water, Drained Turkey, Light Meat, Meat Only, Roasted Lettuce, Romaine, Shredded Water, Tap Rice, Brown, Long Grain, Cooked Item Name Total Super Food #6 Super Food #2 Milk, Low Fat, 1% Super Food #7 Super Food #9 Chicken, Leg, Meat Only, Roasted Water, Tap Bread, Pita Tuna, White, Canned in Water, Drained Breakfast Breakfast Breakfast Breakfast Lunch Lunch Lunch Lunch Lunch Dinner Dinner Dinner Dinner Protein(g) 144.69 11.88 6.52 16.45 1.23 6.54 34.33 0 5.46 33.46 25.43 0.87 0 2.52 Mono Fat(g) 23.24 1.72 2.16 1.35 0.03 11.66 4.33 0 0.06 1.11 8 ounce(s) 54.18 gram(s) 16 fluid ounce(s) - 8 fl oz is 1 cup 131 gram(s) 36 gram(s) 5 ounce(s) 12 fluid ounce(s) 1 item(s) - 6 1/2 in. diameter 5 ounce(s) 3 ounce(s) 1.5 cup(s) shredded 12 fluid ounce(s) 0.5 cup(s) Carb(g) 140.33 31.66 0.76 24.35 15.39 10.04 0 0 33.42 0 0 2.32 0 22.39 Poly Fat(g) 11.05 0.97 0.78 0.17 0.03 3.77 2.28 0 0.32 1.57 Meal Quantity Wt(g) 2243.44 226.8 54.18 488 131 36 141.75 355.5 60 141.67 85.05 70.5 355.5 97.5 Fat(g) 54.19 6.1 5.42 4.73 0.16 17.96 11.06 0 0.72 4.21 2.74 0.21 0 0.88 Trans Fat(g) 0.05 0 0 0 0 0 0.05 0 0 0 Kcal(kcal) 1631.81 226.8 77.93 204.96 61.57 213.84 246.64 0 165 181.33 133.53 11.98 0 108.22 Sat Fat(g) 14.52 2.8 1.63 3.09 0.02 1.7 2.99 0 0.1 1.12 0.88 0.03 0 0.18 Chol(mg) 548.84 13.61 211.21 24.4 0 0 181.44 0 0 59.5

Page 32

Turkey, Light Meat, Meat Only, Roasted Lettuce, Romaine, Shredded Water, Tap Rice, Brown, Long Grain, Cooked Item Name Total Super Food #6 Super Food #2 Milk, Low Fat, 1% Super Food #7 Super Food #9 Chicken, Leg, Meat Only, Roasted Water, Tap Bread, Pita Tuna, White, Canned in Water, Drained Turkey, Light Meat, Meat Only, Roasted Lettuce, Romaine, Shredded Water, Tap Rice, Brown, Long Grain, Cooked Item Name Total Super Food #6 Super Food #2 Milk, Low Fat, 1% Super Food #7 Super Food #9 Chicken, Leg, Meat Only, Roasted Water, Tap Bread, Pita Tuna, White, Canned in Water, Drained Turkey, Light Meat, Meat Only, Roasted Lettuce, Romaine, Shredded Water, Tap Rice, Brown, Long Grain, Cooked Item Name Total Super Food #6 Super Food #2 Milk, Low Fat, 1% Super Food #7 Super Food #9 Chicken, Leg, Meat Only, Roasted Water, Tap Bread, Pita Tuna, White, Canned in Water, Drained Turkey, Light Meat, Meat Only, Roasted Lettuce, Romaine, Shredded Water, Tap Rice, Brown, Long Grain, Cooked

0.48 0.01 0 0.32 Omega-6(g) 8.48 0.87 0.67 0.15 0.02 3.64 1.93 0 0.31 0.08 0.48 0.03 0 0.3 Water(L) 1.89 0.17 0.04 0.44 0.11 0 0.1 0.36 0.02 0.1 0.06 0.07 0.36 0.07 Niacin(mg) 29.41 0.43 0.04 0.45 0.37 1.01 8.58 0 2.78 8.22 5.82 0.22 0 1.49

0.73 0.11 0 0.31 Omega-3(g) 0.49 0 0.02 0.02 0.01 0.13 0.1 0 0.01 0.1 0.01 0.08 0 0.01 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 2.05 0.11 0.07 0.18 0.08 0.03 0.6 0 0.02 0.31 0.46 0.05 0 0.14

0 0 0 0 Diet Fiber(g) 15.81 3.18 0 0 3.14 4.93 0 0 1.32 0 0 1.48 0 1.75 Thiamin(mg) 1.19 0.26 0.03 0.1 0.11 0.04 0.13 0 0.36 0.01 0 0.05 0 0.09 6.15 0.75 0.58 2.29 0 0 0.55 0 0 1.66 0.31 0 0 0

58.68 0 0 0 Sugar(g) 51.14 10.8 0.76 25.38 12.25 0 0 0 0.78 0 0 0.84 0 0.34 Ribo(mg) 2.65 0.4 0.24 0.9 0.05 0.34 0.27 0 0.2 0.06 0.11 0.05 0 0.02 328.72 15.88 23.82 24.4 39.3 11.52 7.09 0 99 2.83 5.1 95.88 0 3.9

Vit B12(g) Fol (DFE)(g)

Page 33

Item Name Total Super Food #6 Super Food #2 Milk, Low Fat, 1% Super Food #7 Super Food #9 Chicken, Leg, Meat Only, Roasted Water, Tap Bread, Pita Tuna, White, Canned in Water, Drained Turkey, Light Meat, Meat Only, Roasted Lettuce, Romaine, Shredded Water, Tap Rice, Brown, Long Grain, Cooked Item Name Total Super Food #6 Super Food #2 Milk, Low Fat, 1% Super Food #7 Super Food #9 Chicken, Leg, Meat Only, Roasted Water, Tap Bread, Pita Tuna, White, Canned in Water, Drained Turkey, Light Meat, Meat Only, Roasted Lettuce, Romaine, Shredded Water, Tap Rice, Brown, Long Grain, Cooked Item Name Total Super Food #6 Super Food #2 Milk, Low Fat, 1% Super Food #7 Super Food #9 Chicken, Leg, Meat Only, Roasted Water, Tap Bread, Pita Tuna, White, Canned in Water, Drained Turkey, Light Meat, Meat Only, Roasted Lettuce, Romaine, Shredded Water, Tap Rice, Brown, Long Grain, Cooked

Vit C(mg) 72.99 0.23 0 0 69.69 0.25 0 0 0 0 0 2.82 0 0 2.86 0.29 0.55 0.05 0.24 0 0.23 0 0.18 1.2 0 0.09 0 0.03 Potas(mg) 2929.16 408.23 78.59 732 237.11 201.6 381.3 3.55 72 335.75 259.4 174.13 3.55 41.92

Vit D (ug)(g) 9.73 0 0.73 5.86 0 0 0.14 0 0 2.83 0.17 0 0 0 1203.44 251.74 35.67 610 52.4 94.68 17.01 10.67 51.6 19.83 16.16 23.26 10.67 9.75 Zinc(mg) 12.21 1.86 0.59 2.05 0.09 0.94 2.99 0 0.5 0.68 1.74 0.16 0 0.61

Vit A (RAE)(g) 716.24 92.99 0 283.04 14.41 0 9.92 0 0 8.5 0 307.38 0 0 Iron(mg) 10.32 1.38 0.92 0.15 0.13 1.02 1.53 0 1.57 1.37 1.15 0.68 0 0.41 Sodium(mg) 1883.68 322.05 217.82 214.72 0 46.8 140.33 10.67 321.6 534.08 54.43 5.64 10.67 4.88

Vit A (IU)(IU) 8109.12 379.55 278.27 956.48 294.75 0 31.19 0 0 28.33 0 6140.55 0 0 Magn(mg) 409.39 70.31 6.82 53.68 13.1 86.4 34.02 3.55 15.6 46.75 23.81 9.87 3.55 41.92

Alpha-T(mg) Calcium(mg)

Intake Spreadsheet
Nov 03, 2012 Item Name Meal Quantity Wt(g) Kcal(kcal)

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Total Super Food #3 Super Food #5 Water, Tap Super Food #9 Bread, White, Toasted Butter, Unsalted Super Food #4 Chicken, Breast, Meat Only, Boneless, Skinless, Fried Cabbage, Shredded Rice, White, Long Grain, Enriched, Instant, Boiled Water, Tap Rice, Brown, Long Grain, Cooked Super Food #8 Lettuce, Looseleaf Super Food #5 Water, Tap Item Name Total Super Food #3 Super Food #5 Water, Tap Super Food #9 Bread, White, Toasted Butter, Unsalted Super Food #4 Chicken, Breast, Meat Only, Boneless, Skinless, Fried Cabbage, Shredded Rice, White, Long Grain, Enriched, Instant, Boiled Water, Tap Rice, Brown, Long Grain, Cooked Super Food #8 Lettuce, Looseleaf Super Food #5 Water, Tap Item Name Total Super Food #3 Super Food #5 Water, Tap Super Food #9 Bread, White, Toasted Butter, Unsalted Super Food #4 Chicken, Breast, Meat Only, Boneless, Skinless, Fried Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Lunch Lunch Lunch Lunch Lunch Dinner Dinner Dinner Dinner Dinner Protein(g) 102.63 10.63 0.47 0 6.54 4.14 0.12 1.29 47.4 1.12 1.8 0 2.52 25.65 0.49 0.47 0 Mono Fat(g) 20.57 0.1 0.01 0 11.66 0.37 2.98 0.04 2.44 241 gram(s) 182 gram(s) 8 fluid ounce(s) 36 gram(s) 2 slice(s) 1 tablespoon(s) 118 gram(s) 5 ounce(s) 1.25 cup(s) shredded 0.5 cup(s) 16 fluid ounce(s) 0.5 cup(s) 95.05 gram(s) 1 cup(s) Shredded 182 gram(s) 16 fluid ounce(s) Carb(g) 181.6 19.38 25.13 0 10.04 25.02 0.01 26.95 0.72 5.07 20.71 0 22.39 0 1.03 25.13 0 Poly Fat(g) 9.98 0.05 0.09 0 3.77 0.96 0.43 0.09 1.52

2544.5 241 182 237 36 46 14.2 118 141.75 87.5 82.5 474 97.5 95.05 36 182 474 Fat(g) 47.85 0.39 0.31 0 17.96 1.84 11.52 0.39 6.68 0.09 0.41 0 0.88 7.03 0.05 0.31 0 Trans Fat(g) 0.47 0 0 0 0 0 0.47 0 0

1537.63 122.91 94.64 0 213.84 134.78 101.81 105.02 265.07 21.88 96.53 0 108.22 172.89 5.4 94.64 0 Sat Fat(g) 13.07 0.22 0.05 0 1.7 0.27 7.29 0.13 1.83 0.03 0.01 0 0.18 1.29 0.01 0.05 0 Chol(mg) 209.45 4.82 0 0 0 0.46 30.53 0 128.99

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Cabbage, Shredded Rice, White, Long Grain, Enriched, Instant, Boiled Water, Tap Rice, Brown, Long Grain, Cooked Super Food #8 Lettuce, Looseleaf Super Food #5 Water, Tap Item Name Total Super Food #3 Super Food #5 Water, Tap Super Food #9 Bread, White, Toasted Butter, Unsalted Super Food #4 Chicken, Breast, Meat Only, Boneless, Skinless, Fried Cabbage, Shredded Rice, White, Long Grain, Enriched, Instant, Boiled Water, Tap Rice, Brown, Long Grain, Cooked Super Food #8 Lettuce, Looseleaf Super Food #5 Water, Tap Item Name Total Super Food #3 Super Food #5 Water, Tap Super Food #9 Bread, White, Toasted Butter, Unsalted Super Food #4 Chicken, Breast, Meat Only, Boneless, Skinless, Fried Cabbage, Shredded Rice, White, Long Grain, Enriched, Instant, Boiled Water, Tap Rice, Brown, Long Grain, Cooked Super Food #8 Lettuce, Looseleaf Super Food #5 Water, Tap Item Name Total Super Food #3 Super Food #5 Water, Tap Super Food #9 Bread, White, Toasted

0.01 0.06 0 0.32 2.56 0 0.01 0 Omega-6(g) 6.68 0.03 0.08 0 3.64 0.86 0.39 0.05 1.22 0.01 0.01 0 0.3 0 0.01 0.08 0 Water(L) 2.2 0.21 0.16 0.24 0 0.01 0 0.09 0.09 0.08 0.06 0.47 0.07 0.06 0.03 0.16 0.47 Niacin(mg) 37.96 0.49 0.17 0 1.01 1.81

0.01 0.01 0 0.31 2.6 0.03 0.09 0 Omega-3(g) 0.68 0.01 0.02 0 0.13 0.1 0.04 0.03 0.07 0 0 0 0.01 0.23 0.02 0.02 0 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 2.19 0.11 0.08 0 0.03 0.03

0 0 0 0 0 0 0 0 Diet Fiber(g) 24 1.21 4.37 0 4.93 1.15 0 3.07 0 2.19 0.5 0 1.75 0 0.47 4.37 0 Thiamin(mg) 0.82 0.1 0.03 0 0.04 0.19 0 0.04 0 0.05 0.06 0 0.09 0.15 0.03 0.03 0 4.24 1.11 0 0 0 0.01

0 0 0 0 44.65 0 0 0 Sugar(g) 74.49 16.63 18.91 0 0 2.18 0.01 14.43 0 2.8 0 0 0.34 0 0.28 18.91 0 Ribo(mg) 1.45 0.44 0.05 0 0.34 0.16 0 0.09 0.18 0.04 0.01 0 0.02 0.06 0.03 0.05 0 309.16 31.33 5.46 0 11.52 73.14

Vit B12(g) Fol (DFE)(g)

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Butter, Unsalted Super Food #4 Chicken, Breast, Meat Only, Boneless, Skinless, Fried Cabbage, Shredded Rice, White, Long Grain, Enriched, Instant, Boiled Water, Tap Rice, Brown, Long Grain, Cooked Super Food #8 Lettuce, Looseleaf Super Food #5 Water, Tap Item Name Total Super Food #3 Super Food #5 Water, Tap Super Food #9 Bread, White, Toasted Butter, Unsalted Super Food #4 Chicken, Breast, Meat Only, Boneless, Skinless, Fried Cabbage, Shredded Rice, White, Long Grain, Enriched, Instant, Boiled Water, Tap Rice, Brown, Long Grain, Cooked Super Food #8 Lettuce, Looseleaf Super Food #5 Water, Tap Item Name Total Super Food #3 Super Food #5 Water, Tap Super Food #9 Bread, White, Toasted Butter, Unsalted Super Food #4 Chicken, Breast, Meat Only, Boneless, Skinless, Fried Cabbage, Shredded Rice, White, Long Grain, Enriched, Instant, Boiled Water, Tap Rice, Brown, Long Grain, Cooked Super Food #8 Lettuce, Looseleaf Super Food #5 Water, Tap Item Name Total

0.01 0.78 20.95 0.2 1.43 0 1.49 9.31 0.14 0.17 0 Vit C(mg) 91.16 26.51 8.37 0 0.25 0 0 10.27 0 32.03 0 0 0 2.05 3.31 8.37 0 3.51 0.17 0.33 0 0 0.11 0.33 0.12 0.6 0.13 0.01 0 0.03 1.28 0.08 0.33 0 Potas(mg) 2718.51

0 0.43 0.91 0.11 0.04 0 0.14 0.21 0.03 0.08 0 Vit D (ug)(g) 12.23 0 0 0 0 0 0.21 0 0.14 0 0 0 0 11.87 0 0 0 688.56 368.73 10.92 7.11 94.68 54.74 3.41 5.9 22.68 35 6.6 14.22 9.75 16.72 12.96 10.92 14.22 Zinc(mg) 6.82

0.02 0 0.52 0 0 0 0 2.57 0 0 0 Vit A (RAE)(g) 263.91 4.82 5.46 0 0 0 97.13 3.54 9.92 4.38 0 0 0 0 133.2 5.46 0 Iron(mg) 9.27 0.63 0.22 0 1.02 1.53 0 0.31 1.62 0.41 1.46 0 0.41 1.14 0.31 0.22 0 Sodium(mg) 757.01

0.43 23.6 5.67 37.62 97.35 0 3.9 0 13.68 5.46 0 Vit A (IU)(IU) 3602.83 39.76 98.28 0 0 0 354.86 75.52 32.6 85.75 0 0 0 151.98 2665.8 98.28 0 Magn(mg) 336.71 40.97 9.1 2.37 86.4 11.96 0.28 31.86 43.94 10.5 4.12 4.74 41.92 30.02 4.68 9.1 4.74

Alpha-T(mg) Calcium(mg)

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Super Food #3 Super Food #5 Water, Tap Super Food #9 Bread, White, Toasted Butter, Unsalted Super Food #4 Chicken, Breast, Meat Only, Boneless, Skinless, Fried Cabbage, Shredded Rice, White, Long Grain, Enriched, Instant, Boiled Water, Tap Rice, Brown, Long Grain, Cooked Super Food #8 Lettuce, Looseleaf Super Food #5 Water, Tap

549.48 194.74 2.37 201.6 60.26 3.41 422.44 391.23 148.75 7.43 4.74 41.92 420.82 69.84 194.74 4.74

1.83 0.07 0 0.94 0.31 0.01 0.18 1.53 0.16 0.4 0 0.61 0.63 0.06 0.07 0

139.78 1.82 7.11 46.8 272.32 1.56 1.18 111.98 15.75 3.3 14.22 4.88 110.19 10.08 1.82 14.22

Energy Balance
Nov 01, 2012, Nov 02, 2012, Nov 03, 2012

Date Total: Nov/01/2012 Nov/02/2012 Nov/03/2012

kCal Consumed 4882 1710 1633 1539

kCal Burned 5424 1808 1808 1808

Net kCal -542 -98 -175 -269

Daily Caloric Summary Recommended: Average Intake: Average Expenditure: Average Net Gain/Loss:

kCal 2186 1627 1808 -181

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PART

4: Super Foods

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Super Food Usage

Banana
I had a banana twice within my 3 day diet. Bananas are a great source of potassium and dietary fiber. They also contain a good amount of Vitamin C and B6. I chose bananas as one of my super foods because as somebody who is moderately active, they are known to prevent cramps. Also there are also claims that bananas have the ability to reduce risk of high blood pressure and strokes.

Apple
Another super food that I had twice within the 3 days was an apple. Apples are a good source of a variety of vitamins and minerals. It is a good source of calcium, iron, potassium, vitamin A, B6, C, E, K, folate, and niacin. I chose the apple because there are so many benefits to eating apples. One of my favorite things to do is to eat an apple at the end of my meals because it makes your teeth look whiter. It is also a good source of natural sugar and fiber.

Cashews
In the three days, I had cashew nuts once to finish up my breakfast on the way to school. Cashew nuts are a great source of protein. In addition to that, they contain vitamin E, phosphorus, zinc, magnesium, and selenium. I

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chose cashews as one of my super foods because they are a great on-the-go snack in case I dont have time to eat. Also, theyre also a good substitute for meat when I need some protein.

Scrambled Eggs

Within 3 days, I had eggs once. Not because I do not like eggs, but because my family has a history of high cholesterol. Eggs are a great source of protein. They also contain Vitamin A and B. I chose eggs as one of my super foods because it is an easy go to food when theres nothing to eat and theyre great for pre and post work out meals. Of course, regulating the amount I eat is very important.

Yogurt
I ate yogurt once within the 3 days. Yogurt again, is a good source of protein along with calcium. Yogurt gets more calcium in the body than the same amount of milk can. Other benefits include boosting immunity, preventing colon problems, and it helps lower cholesterol. I chose yogurt as a super food because it is another good on-the-go snack and specifically because the brand Activia seems to make my stomach feel soothed. It is also delicious and a great source of calcium or protein when I need it.

Oatmeal Cooked with Milk

I ate oatmeal for breakfast on one of the days of my diet. Oatmeal is a great source of fiber, protein, complex carbohydrates, and iron. I chose oatmeal because it is absolutely delicious. It is something you can add a lot of different ingredients too such as fruit. It can also help lower the risk of heart disease,

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high blood pressure, and you can find all natural oatmeal at most stores. It is also a very convenient meal.

Orange

Within the 3 days, I ate consumed one orange. Oranges are a great source of Vitamin C and Calcium. I chose oranges as one of my super foods because they have always been one of my favorite fruits and theyre very beneficial. They are absolutely delicious a good workout. They are also a decent source of several other vitamins.

Salmon
I ate salmon once for dinner during my three day meal plan. It has a great source of thiamin, Vitamin B6, vitamin B12, protein and Omega-3. It also contains a good fat as opposed to bad fat. I chose salmon because I knew it was a good source for Omega-3 and that it contained good fats. Another reason I chose salmon is because there have been some reports on it preventing Alzheimers disease.

Almonds

I had almonds once during my 3 day diet. The benefits of almonds are very similar to cashews. They are a great source of vitamin E and magnesium. Theyre also a good source of vitamin B2. In addition, they are a good source of fiber and protein. I chose almonds for the same reason I chose cashews. They are a good on-the-go snack when I have no time to eat. They are beneficial as long as they arent covered in salt and when eaten with moderation.

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Pear
I ate a pear once during my 3 day diet. Pears like many other fruits are a good source of fiber. Along with that, they are a goo source of vitamin C, E, copper, B12 and potassium. I chose pear as one of my super foods because it is something you can eat whenever youre hungry. It is in my home quite often and I can eat it on-the-go while taking in some essential nutrients.

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PART

5:

Farm to Table: #1 Super Food

Within the entire world, there are vast varieties of whole foods. Typical whole food items include fruits and vegetables. One delicious yet very interesting whole food is the Mango. A mango, depending on how ripe it is, is a reddish-yellow and fleshy fruit. There are several different growers associations that mangos are involved in that produce the fruit and get it to a familys table. One in particular is the South African Mango Growers Association (SAMGA). SAMGA was established in the early 1970s. The association believes that with research, mangoes will be grown more efficiently to make farming more profitable. Mangoes hold many benefits that can enrich ones life. They are a good

source of dietary fiber, vitamins, and minerals. The vitamins that are included inside of a mango are vitamins A, B6, C, and E. Along with the vitamins are a great source of potassium and beta-carotene. When vitamin A and beta-carotene are combined, they are known to have properties that are essential for vision. Typically, summertime is considered to be the best time to grow mangoes.

However in South Africa, mango trees are able to tolerate a wide range of climatic conditions. According to South African Fruit Farms, the crop is successfully cultivated under conditions which vary from very hot, very humid to cool and dry, to very hot and arid. SAMGA states that throughout the growing process, mangoes have a maturity level. The mango is considered mature once the internal part of the mango is eating quality and appealing to the buyers. Green mangoes in markets

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indicate that the mango is mature and in ripening stage. Therefore consumers will purchase mangoes and let them sit until they are ready to be eaten. Once mangoes are grown, there are procedures that are taken to ensure

clean, healthy exportation to foreign areas. According to Mieke Daneel, a member of the South African Mango Growers Association, the fruits should be placed in a shaded area, weighted and tested for maturity and quality. The mangoes are then bathed in water to rid of excess soil and chemical residues. Afterward, the fruit with blemishes are removed by hand sorting. The mangoes then go through a hot bath followed by a chemical bath to control soft brown rotting. After all the bathing, the mangoes are then waxed, stored in the cold to prevent ripening and softening, and then exported (Daneel). Only the best quality fruit are exported. Mangoes were first introduced to California in 1880. In California, the mango

needs warm, dry weather to become tasteful and appealing to consumers. According to the Mango Fruit Facts Page, In Southern California the best locations are in the foothills, away from immediate marine influence or in the warmest cove locations in the California Central Valley. It seems as though mangoes must be grown in an isolated area for them to be just right in California. Mangoes go through a long process before they make it to a familys table.

Through the South African Mango Growers Association, mangoes are grown in a variety of climates. After harvesting, they go through an efficient and disease preventative packaging before they are exported. From there, they make it to our markets for us to purchase and enjoy. We can either enjoy these fruits by simply peeling and eating, or using them as an ingredient for a delicious recipe.

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Works Cited http://www.grownincalifornia.com/fruit-facts/mango-facts.html http://www.mango.co.za/uploads/Packhouses.pdf http://www.mango.co.za/about

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MANGO RECIPE

Mango Fool
Ingredients: 4 mangoes, cut into cubes 1 lemon juice 4-5tbsp coconut cream 1 cup cream 2 cup yogurt, drain water in fine cloth 5-6tbsp sugar 1 pinch salt Method: In a grinder add coconut cream, cream, sugar, mango chunks, lemon juice and yogurt. Blend it until all ingredients are combined well. Pour it in classes and chill it in refrigerator. Serve with mango cubes and cream on top.

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PART

6: My Plate

Based on 2186 calorie pattern

Grains: The information given on the MyPlate analysis is quite consistent with the DRI Goals. It appears that Ive missed my grains goal by quite a bit (4.1). I believe I came to the point where, if I had additional amounts of grains, it would take me past the overage for another category. Vegetables: Vegetables are essential to a persons health if they want to be healthy. I only made it halfway to my goal according to my MyPlate analysis. Perhaps Im not eating a good amount of vegetables as I previously thought I was. My goal states that Ive hit 48.5% and I am interested in improving my vegetable intake. Reaching my goal will help provide me with essential nutrients like important vitamins.
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Fruits: The more fruit in ones diet can increase health benefits for a person. It has the ability to provide proper nutrients and prevent chronic health problems. Fruit contains soluble and insoluble fibers, plenty of natural sugars, as well as vitamins and minerals. I found it odd that MyPlate states that I took in 0 cups for my 3 day analysis. No matter how many times I refreshed it, this would come up. I must achieve my goal by consuming 2 cup of fruit everyday as a snack or part of my meals. Dairy: I was unable to reach my goals for dairy. Although I consumed dairy for all three days, it was not enough to reach my goal of 3 cups. I can fix this by adding more milk, cheese, and yogurt into my meals and ingredients for sandwiches, etc. Dairy provides a good source of calcium, vitamin D, A, and protein. Protein: I exceeded my protein goal by 3 ounces. As an American, this is the easiest part of a diet to overfill oneself with. In fact, Americans are know for their high protein diet. Salmon and a variety of the meat intake contributed to my high amount of protein. To prevent chronic illnesses, it is best for me to cut down on my protein intake, and eat in moderation.

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Empty Calories: The recommended empty calorie intake for me was 290. I consumed 202 so I did not miss it by too much. However, not reaching the goal may be better than exceeding because many empty calories provide little or no nutrition.

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PART

7: Water

Water and the Choices of Fluids

It is safe to claim that in todays society, almost every single educated human

being in the world has been enlightened with the fact that water is an essential natural resource. It is very close to impossible to argue against that statement; The consumption of water contains a significant amount of benefits that may assist a person on acquiring a better lifestyle. When the subject comes to weight management and obesity, water is not the

first thing people think about. The first instinct for many to treat obesity is to regulate what the affected person is eating. However, if one were to pay attention to how many calories are being taken in from fluids, they would be one step closer to weight maintenance or weight loss. Many drinks contain quite a large amount of calories for the amount being consumed. For example, according to the article Healthy Weight its not a diet, its a lifestyle!, it shows that one can consume almost half of the daily calorie intake requirements though beverages. These calories can be obtained by morning coffee shop runs, lunch breaks, dinnertime, and many other occasions throughout the day. In the same article, a solution is proposed, Substituting no- or low-calorie drinks for sugar-sweetened beverages cuts about 650 calories Switching to low-calorie or no calorie drinks can be a huge step toward achieving a healthier life. Having the willpower to discontinue the intake of sweetened beverages is the most important role in doing so.

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Many choose to include juices in a meal plan instead of water. This is a very

poor choice; especially when there is absolutely no consumption of water. Although sweetened beverages are satisfying to the tongue, these can lead to chronic illnesses like diabetes. Water holds absolutely no short-term or chronic risks. Several health benefits of water are listed on the Mayo Clinic website. For example, Water is your body's principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water. It then goes on to describe how lack of water may be detrimental, Lack of water can lead to dehydration, a condition that occurs when you dont have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired (Water). If dehydration is prolonged, it has the potential to even become deadly. One of the most overlooked instruments is the nutrition facts on the back of

every food or drink container. Many do not realize that the information given on these panels are only giving notification of one serving of the item(s). Many of the food and drink containers contain more than one serving; being conscious of this is important in nutrient regulation. Although it is important to consume water on a daily basis, there are many

people who neglect it in their diets. Not only is water necessary in an individuals meal plans; it is also a healthy alternative to high calorie and sugary beverages. Furthermore, it is important to take notice of the useful instruments provided for you and being educated on the effects of what it is you are consuming. Choosing the right options of fluids may be a large step toward becoming a healthy individual.

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Works Cited "Rethink Your Drink." Centers for Disease Control and Prevention. Centers for Disease Control and Prevention, 17 Aug. 2011. Web. 23 Nov. 2012. "Water: How Much Should You Drink Every Day?" Mayo Clinic. Mayo Foundation for Medical Education and Research, 12 Oct. 2011. Web. 22 Nov. 2012.

PART

8: Fiber
The Health Benefits of Dietary Fiber
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Many people consume fiber because they are told it has health benefits.

However, a good amount of these people are not really sure what exactly these benefits are. Dietary fiber is mainly found in foods such as fruits, vegetables, legumes, and whole grains. Dissimilar to other food components such as macronutrients, dietary fibers

include parts of a plant that a human body cannot absorb or digest. There are two types of fiber. These include soluble fiber and insoluble fiber. According to the Mayo Clinic website, soluble fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels (Dietary Fiber: Essential for a healthy diet). Soluble fiber can be found in foods such as beans, apples, oats, peas and many other edible materials. Insoluble fiber is also defined by the Mayo Clinic, This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools (Dietary Fiber). Some foods that contain a large amount of insoluble fibers include whole wheat and whole grain breads, fruits, and nuts. Fiber holds many benefits that a lot people do not know about. According to

Jodi Sawyer, an expert in aesthetic medicine: Fiber helps to move stool through your digestive tract and colon, it actually helps to prevent colon cancer as it keeps your colon clean and healthy. Other health benefits of fiber include reducing the incidence of heart disease, lowering cholesterol, blood pressure, glucose levels and inflammation, and

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even weight loss. Fiber can help with weight loss because it creates a fullness within your intestines that helps you to eat less. These benefits can contribute to an individuals long and healthy life. As mentioned, above, fiber has the ability to prevent additional weight gain by allowing an individual to feel full quicker than a fiber-less meal. Like many other things, there are fiber supplements that people can take to

get the essential amount of fibers for their body. According to Michael Picco, a gastroenterologist with Mayo Clinic, Theres no evidence that daily use of fiber supplements is harmful. The health benefits are almost identical to the benefits of fiber intake from foods. These include normalizing bowel movement for constipation prevention. However, it is still best to retrieve fiber through foods because they also contain other essential nutrients. It is best to consult a doctor before choosing to use fiber supplements. In short, fiber intake allows the body to achieve overall health advantages.

One may acquire these benefits through food intake or supplements. By understanding the way dietary fiber works, it can enhance a persons overall eating plan. Works Cited "Dietary Fiber: Essential for a Healthy Diet." Mayo Clinic. Mayo Foundation for Medical Education and Research, 17 Nov. 2012. Web. 21 Nov. 2012. Picco, Michael F. "Fiber Supplements: Safe to Take Every Day?" Mayo Clinic. Mayo Page 57

 Foundation for Medical Education and Research, n.d. Web. 21 Nov. 2012.

Sawyer, Jodi. "Why Is Fiber so Important?" The Dr. Oz Show. N.p., 02 July 2012. Web. 24 Nov. 2012.

PART

Take Note of the Tools Around You: In Todays world, people are surrounded by many useful tools for a very low price or even free of charge. With the Internet, I am able to use a 10-year risk calculator.

9: Wellness Life

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o This simple tool allows the general public to detect, evaluate, and find treatments for high blood cholesterol. My Profile Information

The Risk Calculator only asks for a few basic materials: o Age: Although I am 19 years old, the minimum age on the calculator
is 20. Therefore my calculation may be off, but only by a very minimal amount.

o Gender: Male o Total Cholesterol: Approximately 170mg/dL o HDL Cholesterol: Approximately 50mg/dL. o Smoker: No o Systolic Blood Pressure 128mm/Hg I am not a smoker and my systolic blood pressure
is at a good 128 mm/Hg.

No High Blood Pressure Medication

Family History Fathers Side o Indonesian Meals are very unhealthy (at least from what I have seen) Greasy

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Fried

o My fathers side tends to have diabetes and problems with high blood pressure and cholesterol levels o My father and two of my uncles are also diagnosed with diabetes and high blood pressure. Mothers Side o Japanese Meals are moderately healthy and small portions o From my knowledge, my mothers side of the family doesnt have a history of medical problems. o My grandparents are still in good condition for their age (83 and 80). My Wellness Wellness is a priority to me. The biggest reason is because I want to be able to actually live while being alive. I want to be in great shape when Im older so I can still take care of myself and not be a bother to others around me. Physical Activity o I believe I am doing well in the physical activity aspect of my life. I play basketball twice a week Gym 2-3 times a week Run 1-2 times a week

Mental Activity o When it comes to a good mentality, I do my best not to limit myself I take guitar and voice lessons at a local music store o College Nutrition o Nutrition is something I need to work hard at. At this age, it is normal for my brain to be stimulated due to school Currently learning to play jazz style

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I do not read nutrition panels frequently and I enjoy some pretty unhealthy meals. I am slowly learning to cut back on many things I have already limited my beverages to water, milk, tea, and occasionally coffee.

o Heart Disease Risk Factor Less than 1% o Less than 1 of 100 people with my level of risk will have a heart attack in the next 10 years. o It is great to know that I am in good condition and that there is such a small risk factor for me.

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Activity Requirements According to Cengage Brain I am sedentary when it comes to activity. o Therefore I am not meeting my activity requirements I plan to be more active o As an adult, I would like to be healthy and able bodied. o I declare that I will be more active. Instead of going out to eat with friends, I will suggest playing sports I will do workouts while watching television and go on more morning runs.

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CLOSING The Life Long Lesson

As a student in Nutrition 210 at Fullerton College, I have learned so much about what being healthy really means. Prior to taking this class, I would have classified myself as a healthy human being. However, through the course I have learned that being lean or looking fit does not give you the qualification of being somebody in top nutritional shape. I realized that by continuing to eat the way I did, I was setting myself up for possible health problems in the future. If I were to continue consuming unhealthy foods, I my risk for chronic illnesses increases. With the knowledge that Betty has shared with us, I have found that being healthy is not as easy as it sounds. When an individual wants to be classified as healthy, they must have strong willpower and dedication. I will put what I have learned to in class to use as much as possible. I believe that 20 years from now I will be thanking myself for registering for this class. If I were to continue to eat the way I did before taking this class, in twenty years I may be in for a lot of health problems. The thing that sticks out the most would have to be, EAT IN MODERATION. I can continue to eat the foods I do as long as I dont mess up the balance of my nutrient intake. I have stopped eating until I am full and I have increased my activity level. Although Nutrition 210 was a challenging course, I am glad that I can walk out knowing that the information that it provided is something I can put to use for the rest of my life.

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BIBLIOGRAPHY
1) Nutrition Concepts & Controversies (2011). Sizer and Whitney. Wadsworth, Cengage Learning 2) http://www.grownincalifornia.com/fruit-facts/mango-facts.html 3) http://www.mango.co.za/uploads/Packhouses.pdf 4) http://www.mango.co.za/about 5) http://www.mayoclinic.com/health/water/NU00283 6) http://www.doctoroz.com/blog/jodi-sawyer-rn/why-fiber-so-important 7) http://www.mayoclinic.com/health/fiber-supplements/AN00130 8) http://www.cdc.gov/healthyweight/healthy_eating/drinks.html 9) http://www.hort.purdue.edu/newcrop/morton/mango_ars.html

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