Knowing Your Own Body

Mt. San Antonio Community College

Jason Nato Fall 2012 Professor Crocker Nutrition - NF 25

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Table Of Contents
Quality Levels...................................................Page 3 My Nutrition Prole.........................................Page 4-13 Perfect Plan Analysis (PPA)...............................Page 14-15 Super Foods......................................................Page 16-19 Farm to Table: #1 Super Food.........................Page 20-21 My Plate............................................................Page 22 Water.................................................................Page 23-24 Fiber..................................................................Page 25-26 My Wellness Life...............................................Page 27-28 Bibliography......................................................Page 29

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1. Quality Levels

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2. My Nutrition Profile

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Water:
Water is a solvent that dissolves amino acids, glucose, minerals and many other substances needed by the cells. Its main function is to carry nutrients, act as a lubricant, a shock absorber and maintain body temperature. Too little of water can result in dehydration; a deciency. Most people dont realize but too much of water can indeed poison your body if a lot is consumed at one time. I was decient on water and I could consume these three food products that contained water in it that could help me: bean sprouts, iceberg lettuce & watermelon.

Kilocalories:
A kilocalorie is a unit of energy of 1,000 calories, which is equal to 1 large calorie. This measures the caloric, heating, or metabolizing value of foods. Kilocalories depend on your age range and too little of it can be harmful on your weight, same goes for too much calories. Kilocalories is one of my deciencies so I need to intake more food on my meals since every single food gives you calories.

Protein:
Protein is a main and important substance in the human body. It contains fundamental components of all living cells. The function of a protein is to make hemoglobin; a red blood cell that carries oxygen to every part of your body. Cardiac muscle is also derived from protein cells. Any deciencies in protein can result in constant exhaustion, and hair loss. An excess amount of protein can result in weight gain, intestinal irritation, dehydration, seizures, increase in liver enzymes, nutritional deciencies, risk of heart disease and kidney complications. A few food sources of protein are meats, sh, legumes, eggs and dairy.

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Carbohydrates:
Carbohydrates are sugars that provide the body with energy. Those foods that are enriched are low in calories and high in ber. The main function of a carbohydrate is to provide your body with fuel and energy that is required to carry out daily activities and exercises. When we have an carbohydrate that our body has no use for at the moment, it is stored in the liver and muscles and is known as glycogen. Which could then later convert itself into fat. A carbohydrate deciency can result in low blood sugar and hypoglycemia. Too much of a carb can result in gaining too much weight, fatigue, low/high blood pressure or even depression. I am decient in carbohydrates and I can eat vegetables, fruits, and grains to gain more in my diet.

Fiber:
Fibers main function in the body is to regulate digestion. Good food sources for ber can be found in bread, pasta, and ax seeds. There are also two kinds of bers, soluble and insoluble. Soluble ber moderates blood glucose levels and lowers cholesterol. A good source of this include oats, legumes, fruits and vegetables. Insoluble ber offers benets to intestinal health, and reduces colorectal cancer, hemorrhoids, and constipation. Most are found from bran layers of cereal grains. A few examples of ber deciencies are constipation, diverticulosis, and heart disease. An excess of ber can result in cramping, diarrhea and intestinal bloating.

n-6:
N-6 plays an essential role in many biological functions in the body. Higher intakes have been suggested to be detrimental because n-6 fatty acids are the precursors of pro-inammatory eicosanoids. These foods have a good source of n-6 fatty acids: safower oil, turkey/chicken, olive oil, soybeans, and peanut butter. An excess of n-6 fatty acids can result in asthma, arthritis, and vascular disease.
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n-3:
Play a crucial role in brain function, as well as normal growth and development. They are also popular because they may even reduce the risk of heart disease, inammation, cancer, and arthritis. Omega-3 fatty acids are high concentrated and appear to be important for cognitive and behavioral function. A good source of omega-3 can be found in sh such as salmon, tuna, halibut, some plants, and nuts/oils. A deciency can result in fatigue, poor memory, heart complications, depression, and poor circulation.

Thiamin:
Thiamin is one of the B vitamins, a group of water-soluble vitamins that are part of many of the chemical reactions in the body. Thiamin helps the bodys cells convert carbohydrates into energy. It is also essential for the functioning of the heart, muscles, and nervous system. A deciency in thiamin can result in weakness, fatigue, psychosis, and nerve damage. An excess of thiamin in the body can result in uid retention, hypersensitivity, and even death. Three sources you can nd thiamin in is dried milk, lean meats, peas, and legumes.

Saturated Fats:
Saturated fats are needed for energy, hormone production, cellular membranes and for organ padding. Saturated fatty acids are also needed for important signaling and stabilization processes in the body. It is a good source of energy, healthy brain and nervous system function, a source of fat soluble vitamins, healthy cell function, strong bones, protection against toxins, stronger immunity and proper utilization of essential fatty acids. Any deciencies in saturated fats can cause acne, prostate inammation, gallbladder dysfunction, and cardiovascular problems. An excess can result in complications in diabetes, cancer, and other health problems. You can locate saturated fats in dark chocolate, butter, and dried coconut.

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Riboavin:
Riboavin, also known as B2, functions with other B vitamins. Riboavin works with body growth and red blood cell production. It also assists in releasing energy from carbohydrates. You can locate riboavin in dairy products, legumes, lean meats, and nuts. A deciency in riboavin is not common but result in anemia, swelling of mucus membranes, and skin disorders. When you have an excess of riboavin, there is an increase in blood, tissue, and urine levels.

Niacin:
Niacin is an important vitamin in the body. It is needed for energy metabolism, proper digestion, and for a healthy nervous system. Sources of niacin are found in lean meats, canned salmon, leafy green vegetables, liver, milk, and poultry. An abundance of niacin in your system is harmful and may result in gastrointestinal side effects, cardiac side effects, and skin side effects. Signs of deciency in niacin include: indigestion, fatigue, depression, vomiting, apathy, and disorientation.

B-6:
The essential function of Vitamin B6 is to make antibodies which are needed to ght many diseases, maintain normal nerve function, make hemoglobin which carries oxygen in red blood cells to the tissues, break down proteins and also keeps your blood sugar levels in normal ranges. A deciency in vitamin B6 can result in confusion, irritability, and anemia. An excess in Vitamin B6 can result in numbness, and difculty coordinating movement. You can locate a good source of Vitamin B6 in avocado, meat, nuts, chicken, and whole grains.

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B-12:
The main function of Vitamin B12 is important for metabolism as well as the other B Vitamins. It assists in the formation of red blood cells and in the maintenance of the central nervous system. Vitamin B12 is a water-soluble vitamin which means it can dissolve in water. Vitamin B12 can also be stored for years in the liver. Some food sources for Vitamin B12 are liver and kidney, poultry, shellsh, and eggs. A deciency of B12 in your body can result in anemia, loss of balance, numbness or tingling in arms and legs, and weakness. An excess would result in cardiovascular problems, gastrointestinal problems, skin rashes, and hypersensitivity.

Vitamin D:
Vitamin D is a fat-soluble vitamin, which means it is stored in the bodys fatty tissue. Its function is to help the body absorb calcium. A deciency in Vitamin D can lead to osteoporosis in adults or rickets in children. A good food source of Vitamin D can be found in dairy products, fatty sh, and oysters. An excess of Vitamin D can make the intestines absorb too much calcium. This is a problem for your body because it can result in damage to the kidneys, kidney stones, nausea, vomiting, and weight loss.

Vitamin A:
Vitamin A plays a variety of functions throughout the body including vision, gene transcription, antioxidant activity, bone metabolism, and immune function. It also functions as an irreversibly oxidized form of retinol known as retinoic acid, which is an important hormone-like growth factor. An excess of Vitamin A in your body is toxic and can lead to nausea, irritability, anorexia, vomiting, blurry vision, muscle and abdominal pain/weakness. A deciency of Vitamin A can lead into impaired immune function, cancer, and birth defects. A good source of Vitamin A can be found in sweet potatoes, spinach, pumpkins, egg, liver, tomatoes, and broccoli.
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Vitamin E:
Vitamin E is an antioxidant that protects body tissue from damage caused by substances called free radicals. The body also uses Vitamin E to keep the immune system strong against viruses and bacteria. It is also important in the formation of red blood cells and it helps the body use Vitamin K. A lot of your cells use Vitamin E to interact with each other and carry out many important functions. Vitamin E is not harmful to your body but high doses of it can increase the risk for bleeding and risk birth defects. A good source for one who is in need of more Vitamin E can access it in vegetable oils, nuts, seeds, and green leafy vegetables.

Calcium:
A good source of calcium is benecial for your body. It helps insulin open cells to glucose, releases chemicals that transmit a signal from a nerve cell to a target cell, and facilitates the actual process of contraction of the muscle cell. A high intake of calcium can risk a high chance of cardiovascular problems, and hypercalcemia. Having a deciency of calcium could show problems in your bones and teeth as well as hypercalcemia. A good source of calcium would be found in dairy products, leafy green vegetables, fruits, sh, and beans/peas.

Iron:
Iron is a very important factor in the metabolic process. Iron is essential in the production of hemoglobin and myoglobin which carry oxygen in blood and muscles. It is also necessary in the production of many important neurotransmitters. Symptoms of iron deciency anemia include weakness, fatigue, and paleness.

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Potassium:
Potassium is a key function in the human body. It regulates your heart, reduces blood pressure, is required for normal uid balance, an important role in kidney function, maintains acid/alkali balance and is essential for protein and nuclide acid synthesis. Symptoms of potassium deciency include water retention, heart arrhythmia, muscle weakness, poor kidney function and low blood pressure. A good source of potassium can be found in bananas, avocados, pork, salmon, whole milk, cauliower, and oranges. An excess of potassium can result in chronic symptoms such as blood pressure, artherosclerosis, kidney and heart function, and the digestive system.

Sodium:
A small amount of sodium in the body is needed to help maintain normal blood pressure and normal function of muscles and nerves. A good source of sodium can be found in table salt, baking soda, monosodium glutamate, various seasonings, additives, condiments, meat, sh, poultry, dairy foods, eggs, smoked meats, olives, and pickled foods. Signs of sodium deciency include gastrointestinal distress, cognitive impairment, muscular problems, and severity of other symptoms. An excess can result in hypernatremia, bloating, and thirst.

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Magnesium:
Magnesium serves important functions that consist of: contraction and relaxation of muscles, function of certain enzymes in the body, production and transport of energy and protein. A good food source is in nuts, soy, and whole grains. A deciency could result in hyper-excitability or muscle weakness and an excess in hypotension.

Zinc:
Zinc is an important trace mineral in your body that helps fertility, cell growth, and appetite. It also is required for protein synthesis and also for DNA and RNA synthesis in body cells. Zinc also accelerates the process of healing of wounds. Having a deciency of zinc is rare in humans but has been reported that pernicious anaemia and myocardial infarction occur due to low zinc in the system. An excess of zinc can result in gastrointestinal problems. A good source of zinc is in meats, nuts and seeds, cereals, and shellsh.

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3. Perfect Plan Analysis (PPA)

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After calculating all that I needed to know about my dietary intake, I was able to improve on my WB1 with

my WB4. In my calculations I was able to overcome my deciencies in protein, carbohydrates, thiamin, riboavin, niacin, Vitamin B6, Vitamin B12, Vitamin A, and Zinc. In my rst WB, I was really low on all of the nutrients I needed. I was required to improve on it to live a

healthier lifestyle for myself. My protein level was really low and I could nd protein in sh, after consuming sh for the next assignment, I have overcame what I had beforehand. The same process I had with protein applied to the other nutrients I was low on. I could nd carbohydrates in bread, thiamin in pistachios, riboavin in broccoli, and niacin in chicken or liver. I found out that Vitamin B6 and Vitamin B12 resided in most vegetables and seafood. Vitamin A was an abundance in carrots while zinc could be found in dark chocolate and cocoa powder. The 2010 Dietary Guidelines recommend that most people reduce sodium to less than 1500 mg/day. This

applies to people who are over 51 years old, those with high blood pressure or hypertension, those who have chronic kidney disease, diabetes, and African Americans. As for healthy people without high risk for hypertension, should reduce sodium levels to less than 2300 mg/day. The DASH diet was designed to help make practical ways to reduce sodium in your diet. Looking back at my sodium intakes, I had consumed more sodium in my rst WB and less in my most current WB4. The other minerals being calculated in this are calcium, iron, magnesium, and potassium. My top three food

sources for these minerals are as followed; calcium can be found in cheese, sesame seeds, and tofu. Iron is founded in red meats, egg yolks, and artichokes. Magnesium can be found in pumpkin seeds, brazil nuts, and sunower seeds. And the last mineral potassium can be found in bananas, avocados, and baked potatoes.

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4. Super Foods

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Beans I used the superfood beans, three times over the course of three days. The nutrients packed in beans are: calcium, iron, potassium, B vitamins, and the quarter of protein and half the ber recommended daily intake for adults. I chose to eat beans because it is easy to make and it serves well as a side dish. Eggs I have consumed four eggs over the period of two days. Two eggs for breakfast for day one and day two. Nutrient benets in eggs are as followed: protein, vitamin D, vitamin B12, selenium, and choline. I chose eggs because it gives me the energy in the morning to start off my day. Broccoli I have eaten broccoli twice, once for lunch and another for dinner. Broccoli is naturally low in fat, an exceptionally rich source of vitamin C and K, and an excellent source of folate and ber. It is a very good source of B6, potassium and manganese, and a good source of calcium, iron, magnesium, and phosphorous. As a kid, I have always known that broccoli was good for you. I normally have it every week. Sweet Potatoes I have consumed four slices of sweet potatoes in one day for lunch. They're high in ber, vitamin A, vitamin C, vitamin B6, potassium and manganese. They can also help stabilize blood sugar, which means they're a good choice for diabetics. I dont particularly have a liking to sweet potatoes but they weren't so bad. I wanted to give them a try because I knew it was good for me, I actually enjoyed eating them. Blueberries In two days I have consumed blueberries twice as a snack. Blueberries are fortied with vitamin C, E, A, B complex, copper, selenium, zinc, and iron. I love fruit so much and I chose to eat more blueberries because of their taste and the fact that I chose it for my super food recipe.
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Oats I consumed oats twice over two days. I chose it as a breakfast for day one and day three. Oats are low in calories, high in ber and protein. Theyre a rich source of magnesium, potassium. zinc, copper, manganese, selenium, thiamine, and pantothenic acid. I chose to eat oats simply because I love oatmeal. I also like to add fruits to it like strawberries or blueberries. Its a great way to start off my mornings. Salmon I did not consume too much salmon, but I did have it for dinner the rst day. Salmons main focus for nutrients is its omega-3 benets in it. I chose salmon because it is one of my favorite sh to eat and I enjoy having it to eat at any time. Kiwis I ate two kiwis over the three day period as a snack. Kiwis contain folic acid, vitamin C, vitamin E, calcium, chromium, copper, iron, magnesium, potassium, and zinc. I normally do not consume too much kiwis on a daily basis but I really should get the hang of it because they are delicious and are very good for you. I could always use more fruits and vegetables in my diet. Oranges As well as kiwis, i consumed only two oranges over the three day time frame. Oranges are rich in vitamin C, a very potent antioxidant, which maintains the health of cells, and they also contain folic acid, potassium and selenium. I chose oranges into my diet because I love the citrus taste to it. The acidity in the oranges helps to clear my throat and gets me through tough colds. Nuts I have consumed a quarter-of-a-cup of nuts for a snack on day three. Nuts contain a host of nutrients including protein, bre, calcium, iron, selenium, magnesium and vitamin E. Plus, most of the fat in nuts comes from heart-healthy monounsaturated and polyunsaturated fats. Nuts are a quick and easy way to get a snack. Just grab a handful and your good to go.
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5. Farm to Table: #1 Super Food

Blueberries, also known as bilberries, are known for their deep-blue color which gives us its name. It comes from the genus Vaccinium and is one of the only few fruits native to North America. Blueberries are rich in health promoting benets. Blueberries are the second most popular berries just behind strawberries. The nutrients a blueberry contains are benecial to our bodies, which makes it a perfect superfood. Blueberries are grown in bushes ranging from low-to-high depending on regions in North America. Low

bushes are native to colder parts of the country, while high bushes grow native in the Eastern Mountains. Late winter or early spring is the best time for farmers to plant blueberries. When blueberries are planted, they need to be put in acidic organic matter such as rotted sawdust or leaf compost. As long as the acidic soil has a pH level below 5.0, it can be grown to its perfect state. Blueberries actually have the highest antioxidant capacity of all fresh fruit. They are very rich in

antioxidants like Anthocyanin, Vitamin C, B Complex, Vitamin E, Vitamin A, Copper, Selenium, Zinc, and Iron. These vitamins and minerals benet to our bodies greatly. Blueberries neutralizes free radicals which can affect disease and aging in the body due to the presence of Anthocyain, a pigment responsible for the blue color that it gives off. The abundance of Vitamin C in it is also a big contributor. Also, due to its high ber content, the blueberry is an ideal dietary supplement to cure many heart diseases. When going to the grocery store, you may notice that most blueberry packaging comes in a clear plastic

container and labels the growers association with a sticker. You could buy fresh blueberries during the winter or you can buy frozen blueberries, which are available all year round. A popular brand that sells blueberries are known as Sunkist. You may recognize this name from the oranges you purchase in grocery stores. The states that produce the most blueberries include Michigan, Oregon, New Jersey, Washington, Georgia, and North Carolina. They are also commercially grown in 29 other states including California. British Columbia in Canada is the second largest blueberry producer in North America.
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In the eld, Pickers are trained to identify only ripe berries ready for harvesting. The silvery outer part of the

blueberry is natural and is a sign that it is ripe and ready to be plucked. Harvested blueberries are kept off the ground at all times. They use harvesting machines with long metal ngers to pick out any leftover blueberries in the bushes. Blueberries then arrive at a climate control facility and are sealed in plastic containers and then put into boxes for shipment to grocery stores. In just one single cup of blueberries, there is only about 80 calories. I have chosen to create a Blueberry-Lemon Sorbet recipe that includes this superfood. Now in order to make

this sweet dessert, you will need 3 cups of fresh or frozen blueberries, 1/2 cup of water, 2 tablespoons of honey, 1 teaspoon of lemon zest, 2 tablespoons fresh lemon juice, and 1/8 teaspoon of salt. While preparing this recipe yo will need to take these steps. Place all ingredients in a blender or food processor, process until smooth, place berry mixture in a freezer-safe container, freeze about 1 hour until hard, and then let stand for about 10 minutes before serving. After following all of these steps, it should serve about 5 people. You can locate fresh or frozen blueberries at any grocery store available. Whether it is Ralphs, Stater Bros, or

Sprouts, you are sure to nd this sweet and savory treat that is good for your body and health.

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6. My Plate
Grains The grains calculated in my diet analysis have hit my dietary intake goal. I tend to include whole-wheat in many of my meals. Fiber is a good source of a grain and even though my diet analysis says otherwise, I need more ber in my body because it can prevent heart disease, help with digestion, and controlling my blood pressure. Vegetables My intakes for vegetables have been a little low to what they are supposed to be. I love vegetables and I dont think it will be hard to increase the portion size in my plates. A good source of vegetables with high nutrients would be broccoli or spinach. High cholesterol is one of the things that vegetables can prevent you from getting. Fruits Fruits is one of the nutrients that I need to improve on. I do enjoy eating fruits very much because of their sweet taste but I do not always have it available. Whenever I want to eat fruits, I simply go to the market to buy some but when there is an abundance of it in my home, I tend to stray away from it. A lot of different fruits have nutrients that we need to sustain a healthy life. One thing I really need to do is to improve on my intakes of fruits. Dairy I would say that I am pretty consistent on my dairy intake. I regularly drink milk for breakfast and have less salt butter. Having a good diet also means having a good amount of dairy nutrient intakes. I limit my intake on different cheeses because I am so used to putting extra cheese on my meals. I have learned that too much of one thing can make a bad habit and I need to break that for a healthier future. Protein Protein is actually one nutrient that I have consumed too much of. I enjoy eating meat and I have noticed that I have indeed exceeded my intake with red meats like steak. Proteins are very rich in vitamin B12 and iron. I need to expand my protein choices from red meats by eating seafood like salmon or poultry.

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7. Water
Rethink Your Drink is a program to help promote healthy weight and healthy eating for your body. Not many people know that the calories in our drinks can take a huge toll in our daily lives if consumed too much of one thing. Calories that are not hidden in your drinks could potentially add up. There are ways to control this by controlling what drinks you long for. Some diet soft drinks can contain a small number of calories that are not listed on the nutrition facts label. This information is calculated by the USDA National Nutrient Database for Standard Reference. Dairy products like milk contains essential vitamins that promote good health but like others, contains

calories. Consuming low-fat or fat-free milk is good for you also because it reduces your calorie intake that regular milk has but you also get the exact same amount of nutrients. You can tell if your drink is sweetened by locating the following on the label, high-fructose corn syrup, fructose, fruit juice concentrates, honey, sugar, syrup, corn syrup, sucrose and dextrose. A better beverage choice would be water, diet, or low-calorie beverages. It is better to carry around water with you because it is inexpensive and you can continue to rell your needs. You can be a good role model to your friends and family by performing simple things like serving water around the dinner table. Water is the most abundant and most frequently overlooked component of food. Water is essential for the

human body to function properly. It is also essential for the functioning of every cell and organ system in your body. It plays a key role in your body for its chemical processes. Water is involved in chemical breakdown of the bonds that hold macronutrients together. A process also known as hydrolysis. Water also regulates our body temperature, the transportation of oxygen and nutrients through the blood, aids in the wipe out of waste through urine and feces, lubricates our joints, and also supplies our mucus and tears. People should consume about 2 to 3 liters of any kind of uid each day to stay hydrated. Dehydration

occurs when the body doesnt have enough moisture to circle around and can slow down our body. Many fruits and vegetables have a high water content which is why it is promoted to eat. Caffeine is an example of a dehydrating drink because it absorbs the water and leaves you with a limited amount of energy. When dehydration becomes
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severe, it can be very life-threatening. Another way to think about dehydration is that it throws your body uids out of balance. Alcohol is another diuretic, as do tea and sodas. This process is because those drinks cause the body to release water instead of intaking them. 2% dehydration can cause daytime fatigue, inability to concentrate on mental tasks, light-headedness and nausea. 4-5% can result in a less work and exercise performance while 10% dehydration poses a health risk and 15% could undoubtedly result in death. Water is important for your body and needs to be taken seriously. I think people choose to not drink water

because it has no avor, but they are missing the whole point about it being so benecial to our health.

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8. Fiber
Most ber is, like other carbohydrates, made up of many glucose molecules. Fiber has a big role and effects our digestion all the way. As we consume ber by eating oats, beans, berries, potatoes, and greens. You can nd good sources of ber in mostly all foods. After we consume the ber enriched foods, it is then transferred down into the stomach. While in the stomach, the ber is bulky, so it tends to make us feel full. Having ber for breakfast is a good way to start off your day because it keeps your stomach full and your mind focused and motivated until it is time for lunch. Insoluble ber moves out of the stomach fast. Soluble bers will slow down the process of your stomach emptying. In the small intestine, insoluble ber tends to speed up the transit time. Benets in your diet for ber intake include prevention against ulcers, diabetes, heart disease, and cancer. Its

main role is to help lower cholesterol and triglycerides. Also helps your body to have the ability to prevent or relieve constipation. Fiber isnt digested by your body unlike fats, proteins or carbohydrates. It comes in one way and back out the other. Soluble bers dissolve in water to form gel-like material. This type of ber can help lower blood cholesterol

and glucose levels. A good source of soluble ber is found in beans, apples, carrots, and barley. Insoluble ber is the second kind of ber and promotes movement of material through your digestive system and increases stool bulk. Whole-wheat, nuts, beans, green beans and potatoes are good sources of this. A benet of a high-ber diet is that it helps your body have normal bowel movements. A bulky stool is easier

to pass and you can achieve this with ber because it absorbs the water. Studies have shown that ber may have other heart-health benets, such as reducing blood pressure and inammation. For those with diabetes, soluble ber can slow the absorption of sugar and help improve blood sugar levels. A strong ber diet can reduce the risk of type 2 diabetes. With weight management, a high-ber meal feel larger and you stay full for a greater amount of time. Foods that have ber tend to require more chewing which also slows down your eating to prevent any overeating. Fiber diets are less energy dense which means they have less calories as eating a meal of the same size.

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I believe that including juices in your meals also slow down your intake of foods. Like whenever you drink

too much while consuming foods, it slows you down because your stomach already tends to feel full. Juices however have a lot of sugar in it which is of course bad for your health. It is best to intake water and still have ber dense meals to help with digestion. As a boy under 50, my ber intake should be around 38 grams and for women, 25 grams.

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9. My Wellness Life
After calculating my 10 year risk for heart disease, I was categorized as the 1%. This meant that I am 1 of 100 people with this level of risk will have a heart attack in the next 10 years. I am eighteen years old and I couldnt insert my real age due to this calculation, so I had to put down that I am twenty years old. My total cholesterol according to the diet analysis in cengage brain, calculated <300 mg/dL. I am not a smoker and I am not currently on any medication for high blood pressure. I believe that due to my age, it was unable to correctly calculate my 10 year risk span. I am of lipino descendant from my parents but I am also the rst generation in my family to have been

born and raised in the United States. My parents both came from the Philippine Islands and arrived in America in the mid-late 1980s. Both of my parents enjoy cooking rather than going out to eat. We actually used to eat out for dinner regularly up until my dad got diagnosed with kidney failure for the second time in 2009. This has happened before when I was about 6 years old. Ever since then, we have been cooking at home and have been making much healthier meals. I believe that I have good nutrients in my body and that is what keeps me healthy. I do work and that requires hours of walking and standing but I am normally not an active person. Some of my wellness strategies for intakes of carbohydrates include, eating crackers for a snack, having a

more variety of pasta and potatoes in meals, and also have some toast for breakfast regularly. Some ways to improve on protein are by eating seafood, eat dark greens, consume poultry and eat a cup of nuts for a snack or on-the-go. And for the last macronutrient; lipids, you can only consume a certain amount of fats, avoid high fatty meals, do not have fast food regularly, eat red meat, and use healthier oils when cooking. You can improve on your uid intakes by eliminating most sugary drinks, consuming more water, drink ltered tap water instead of bottled water, drink less juice, and just make sure you stay hydrated at all times when performing activities. Being physical can help promote a healthier lifestyle as well. Walk or ride your bike to nearby locations instead of driving, join a gym or a club, play dance video games, run a marathon with a friend, and swim for an hour.

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I believe that I do indeed meet some of my activity requirements. I now walk over to my friends house

instead of taking my car and I try to incorporate more vegetables into my meals. Over the next few years I plan on looking back at my strategies and try to work in more of them into my body. Listing these strategies will really help me out for a better future. Wellness is indeed a priority for me. After seeing what my dad is going through, I dont want to go down the same path. He cant have many nutrients like dairy products in his system and its sad when I see him going through all of these things. I want to grow up to be perfectly healthy and t, I am currently in search for a good gym to go to as well. A lifelong lesson that I have learned in this class was to be more grateful for what you have. We have

watched a poverty video in class a couple of weeks ago and it really hit me. Here I was complaining about getting up and going to work but those people in the video are begging for a job. They wake up hungry and go to bed hungry. It was a horrible thing to watch and it made me realize that I had it good. I shouldnt complain too much. I would love to make a good living and help those who need help. I feel like I was put on this planet to please others and help them and hopefully succeed in making them happy despite my own happiness. That itself, makes me happy.

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Bibliography
1. Nutrition Concepts & Controversies (2011). Sizer and Whitney. Wadsworth, Cengage Learning. 2. http://hp2010.nhlbihin.net/atpiii/evalData.asp 3. http://www.webmd.com/diet/features/top-10-iron-rich-foods 4. http://www.cdc.gov/nutrition/everyone/basics/vitamins/iron.html 5. http://www.mayoclinic.com/health/iron-deciency-anemia/DS00323

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