My Nutrition Changing Experience & the Life Of

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Joe Bolanos Nutrition 210 11:10am Prof . Bett y Crocker Fall 2012

Transcript of My Nutrition Changing Experience & the Life Of

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Joe BolanosNutrition 210 11:10amProf. Betty CrockerFall 2012

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Wellness Book

Before Nutrition

Not enough attention towhat I ate.

Didn’t make enough timeto eat.

My convenience

I would eat a lot redmeat

Not sufficient intake

DRI GOALS vs. 3-DAY DIET RECORD

NUTRIENT UNIT

DRI GOALS WB1 3-day Analysis

RDA/AI UL Intake

Intake vs. Goal(%)

Deficient <80%

Excess >120%

Water L 3.7 0 2.5 68

Kcals Kcals 3219 0 2112.7 66

MACRONUTRIENTS

PROTEIN g 63.5 0 93.48 147

CHO g 520 0 261.41 50

Fiber g 38 0 20.54 54

LIPIDS g 124 0 83.49 67

Saturated g 32 0 22.24 69

EFA: n-6 g 17 0 7.6 45

EFA: n-3 g 1.6 0 0.71 44

VITAMINS

Thiamin mg 1.2 0 0.92 77

Riboflavin mg 1.3 0 0.87 67

Niacin mg 16 35 15.64 98

B6 mg 1.3 100 0.79 61

B12 mcg 2.4 0 1.47 61

Folate mcg 400 1000 484.94 121

Vitamin C mg 90 2000 137.47 153

Vitamin D mcg 15 50 0.32 2

Vitamin A (RAE) mcg 900 3000 394.04 44

Vitamin E mcg 15 1000 7.5 50

MINERALS

Calcium mg 1000 2500 435.82 44

Iron mg 8 45 14.85 186

Magnesium mg 400 350 195.41 49

Potassium mg 4700 0 1854.79 39

Zinc mg 11 40 5.53 50

Sodium mg 1500 2300 3724.48 248

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Wellness Book

After Nutrition

Watch my diet

Make time to eat

Make sure I get thecorrect amount of calories

I try to eat more fruitsand vegetables

I eat more chicken andfish now

PERFECT PLAN ANALYSIS

NUTRIENT Unit

DRI GOALS WB1 3-day Analysis WB4 3-day WB1 vs WB4

RDA/AI UL

IntakeIntake vs.Goal (%) Intake

Intake vs.Goal (%) Intake

Intake vs.Goal (%)

A B C D E=(A-C) F=(B-D)

Deficient<80%

Forgivabledeficient

Overcamedeficiency

Excess>120%

Forgivableexcessive

Overcameexcess

Water L 3.7 0 2.5 68 3.6 100 -1.1 -32

Kcals Kcals 3219 0 2112.7 66 3308.04 103 -1195.34 -37

MACRONUTRIENTS

PROTEIN g 63.5 0 93.48 147 140.56 221 -47.08 -74

CHO g 520 0 261.41 50 392.21 75 -130.8 -25

Fiber g 38 0 20.54 54 40.41 106 -19.87 -52

LIPIDS g 124 0 83.49 67 138.74 111 -55.25 -44

Saturated g 32 0 22.24 69 41.47 130 -19.23 -61

EFA: n-6 g 17 0 7.6 45 16.08 95 -8.48 -50

EFA: n-3 g 1.6 0 0.71 44 0.78 49 -0.07 -5

VITAMINS

Thiamin mg 1.2 0 0.92 77 1.7 142 -0.78 -65

Riboflavin mg 1.3 0 0.87 67 2.13 164 -1.26 -97

Niacin mg 16 35 15.64 98 24.69 154 -9.05 -56

B6 mg 1.3 100 0.79 61 1.89 145 -1.1 -84

B12 mcg 2.4 0 1.47 61 3.99 166 -2.52 -105

Folate mcg 400 1000 484.94 121 471.23 118 13.71 3

Vitamin C mg 90 2000 137.47 153 73.57 82 63.9 71

Vitamin D mcg 15 50 0.32 2 9.57 64 -9.25 -62

Vitamin A (RAE) mcg 900 3000 394.04 44 354.73 39 39.31 5

Vitamin E mcg 15 10 00 7.5 50 9.83 63 -2.33 -13

MINERALS

Calcium mg 1000 2500 435.82 44 1382.37 138 -946.55 -94

Iron mg 8 45 14.85 186 17.59 220 -2.74 -34

Magnesium mg 400 350 195.41 49 417.31 104 -221.9 -55

Potassium mg 4700 0 1854.79 39 3590.45 76 -1735.66 -37

Zinc mg 11 40 5.53 50 9.81 89 -4.28 -39

Sodium mg 1500 2300 3724.48 248 5246 350 -1521.52 -102

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Honeycrisp Apple

History

Was founded in 1960

First seeding was in 1962 Is a cross of a Macoun

Apple & a HoneygoldApple

Harvest: Ranges

between September & October

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NutritionalFacts

Vitamins

Vitamin A: 7 retinol units / 74 IU Back to Top

Vitamin C: 8 mg.

Vitamin B-1: 0.02 mg.

Niacin: 0.1 mg.

Vitamin B-2: 0.02 mg.

Vitamin B-6: 0.07 mg.

Vitamin E (as alpha-tocopherol): 0.81 mg.

Vitamin K: 3 mcg/100g

Folate: 4 mcg.

Minerals

Sodium: 1 mg.

Calcium: 10 mg.

Magnesium: 6 mg.

Zinc: 0.05 mg.

Manganese: 0.062 mg.

Potassium: 159 mg.

Phosphorus: 10 mg.

Iron: 0.25 mg.

Copper: 0.057 mg

Serving Size: 1 Medium Applewith Skin

• Calories in an apple: 81

• Water Content: 118 grams

• Fat: <0.5 grams (Consideredfat free)

• Carbohydrates: 21.1 grams

• Sugars: 18.4 grams

• Protein: 0.3 grams

• Fiber: 2.8 grams

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Recipe 

First Pot

1/2 cup Steamed White Jasmine Rice

1/5 cup of Oat Meal

1/5 cup of Skim Milk

3 Drops of Vanilla Extract

In separate pot

1 cup of Water

2 Cored Apples

3 tbsp. of Honey

2 Cinnamon Stick

1 tbsp. of Brown Sugar

SauteeCombine

EAT!

Ingredients 

White rice

Oat meal

Skim Milk

Vanilla Extract

Honeycrisp Apples

Honey

Cinnamon Sticks

Brown Sugar

Water

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Honeycrisp Growers

Grown on a tree

Difficult to Grow

Double the cell structure

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