Goin Bananas!!

Kathan Shah Nutrition 210: Human Nutrition Professor Crocker Fall 2012

Bananas and Perfection

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

Tomatoes

Grapes

Almonds

Bananas

Strawberry

Spinach

Carrots

Peas

Garbanzo Beans

Corn Tortilla

1 cup

1 cup

1 cup

1 item

1 cup

1 cup

1 cup

1 cup

1 cup

1 item

DAY 1
0.0 0.0 1.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.0 0.0 0.0 0.0 0.0 2.0 0.0 0.0 3.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.5 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.0 0.0 0.0 0.0 0.0 2.0 0.0 0.0 0.0

DAY 2

Breakfast Lunch Dinner Snack 1 Snack 2

Breakfast Lunch Dinner Snack 1 Snack 2

0.0 0.0 0.0

0.0 0.0 0.0

2.0 0.0 0.0

1.0 0.0 0.0

2.0 0.0 0.0

0.0 0.0 0.0

0.0 0.0 0.0

0.0 0.0 0.0

0.0 0.0 0.0

0.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0 1.0 0.0 0.0 0.0 0.0

0.0 0.0 2.0 0.0 0.0 0.0 0.0

2.0 0.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 2.0 0.0 0.0 0.0

1.0 0.0 0.0 0.0 2.0 0.0 0.0

0.0 0.0 0.0 0.0 2.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0 2.0 0.0 0.0

DAY 3
1.0 2.0 0.0 3.0 0.0

Total Used

1.0

1.0

5.0

14.0

2.0

3.5

3.0

2.0

1.0

4.0

Overcoming Deficiencies
PERFECT PLAN ANALYSIS
DRI GOALS WB1 3-day Analysis Intake vs. Goal (%) B WB4 3-day Intake vs. Goal (%) D WB1 vs WB4 Intake vs. Goal (%) F=(B-D)

NUTRIENT

Unit

Intake A RDA/AI
UL

Intake C

Intake E=(A-C)

Deficient <80%
Excess >120%

Forgivable deficient
Forgivable excessive

Overcame deficiency
Overcame excess

MINERALS
Calcium Iron
Magnesium

mg mg mg mg mg mg

#REF! #REF! #REF! #REF! #REF!

2500 45 350 N/A 40 2300

1490.98 25.93 267.85 2646.84 12.97 4352.66

149% 180%

1365.69 41.12 636.73 5054.66 12.67 2900.57

137% 286% 159% 108%

125.29 -15.19 -368.88 -2407.82 0.3 1452.09

0.12 -1.06

Potassium Zinc Sodium

67% 56% 79%

290%

-0.92 -0.52
0.02 0.97

77%
193%

Farm to Table
1.) Bananas dont grow on trees, but instead on large banana plants, which just look like trees 2.) They are harvested all year long while in preclimacteric stage (green and hard)

Farm to Table (Contd)

3.) Bananas are refrigerated almost immediately after being picked 4.) Theyre transported by trucks to packing plants

Farm to Table (Contd)

5.) Workers dip bananas in water and store them upside down overnight so that latex rolls off 6.) Bananas are packaged: 2 rows of 10 clusters on bottom of carton; 2 rows of 8 clusters on top 7.) Delivered to a store near you!!

Nutrition Information
Bananas provide us with : 1.) Vitamins A, C, E, K, B6 2.) Thiamin, Riboflavin, Niacin (The train) 3.) Folate, Pantothenic Acid Bananas are good sources of Fiber and Potassium!

Nutrition Information (Contd)

1 banana contains: 1.29 g Protein 0.05 g Omega-6 Fatty Acids 0.03 g Omega-3 Fatty Acids 3.07 g Dietary Fiber 0.78 mg Niacin 10.27 mg Vitamin C 31.6 mg Magnesium 422.44 mg Potassium

Banana Milkshake
2 servings Ingredients:
1 Frozen Ripe Banana (cut into chunks) 1 cup 2% milk 1 Tbs sugar 1 tsp cinnamon 1 tsp cardamom powder cup crushed almonds

Banana Milkshake (Contd)

Directions: Chop banana into smaller pieces Add into blender Pour milk into blender along with sugar, cinnamon, and cardamom powder Blend for 3 minutes or until smooth Crush almonds and add into blender contents Refrigerate to make cooler, if needed Enjoy!

What you probably didnt know about bananas

The average American eats over 28 pounds of bananas each year Over 96% of American households purchase bananas at least once a month As banana ripens, starch in the fruit becomes sugar, so the riper the banana, the sweeter it tastes There is no such thing as a banana tree, they grow on plants!

References
http://www.tisgdv.de/tis_e/ware/obst/banane/banane.htm http://www.triplepundit.com/2011/06/source -19-banana/

http://www.extento.hawaii.edu/kbase/crop/cr ops/i_banana.htm