Alba Reyes
Profesor Green
Topics in Biology
May 14, 2007
Take home quiz
You Are What You Eat
Chart A
Food Taken every Monday
Food
Name
Wheat
Bread
Egg
White
Reg.
coffee
Banana
Orange
Juice
Potato
Chips
Chicken
Noodle
Soup
Brownie
Gummy
Bears
Iced
Green
Tea
Chicken
Stew
Avocado
Totals
Portion
Size
1 Slice
(25g)
1 ounce
(28g)
1 Cup
(240g)
1 med.
(118g)
1 Cup
(249g)
1 Bag
(227g)
1Cup
(246 g)
Cal.
Carbs
.
12g
Sat. Tran Salt
Fat s Fats
0g
0g
0g
Cholest.
66
Sugar
s
1g
Fiber
0mg
Uns.
Fats
0g
107
2g
2g
0g
0g
0mg
0g
0g
158mg
0g
0g
0g
358
mg
96m
g
1mg
468
0g
9g
29g
0g
105
14g
27g
0g
0mg
0g
3g
105
21g
25g
0g
0g
5mg
0mg
0g
0g
1242
1g
113g
25g
0g
0mg
0g
10g
0g
11g
1g
0g
1192
mg
426
mg
76
7 mg
0g
1g
1Squar
e (56g
1 ounce
(28g)
1 cup
(12oun
ces)
1 ounce
(28g)
1 Cup
(150g)
227
21g
36g
2g
0g
10mg
0g
1g
119
13g
30g
0g
0g
0mg
0g
0g
60
15g
15g
0g
0g
175
mg
15
mg
5mg
0mg
0g
0g
59
0g
0g
1g
0g
24mg
0g
0g
240
1g
13g
3g
0g
0mg
0g
10g
2874
89g
293g
61g
0g
19m
g
11
mg
2303
mg
199mg
0g
26g
1g
Since any of the products have High fructose corn syrup and partially hydrogenated oil I
would like to reduce the sodium and trans fats by replacing two of the products in their
higher content.
Instead of Potato Chips, I want to have a baked potato and instead of the brownie I will
have raw almonds. This is the chart after the changes:
Chart B
Food Taken every Monday with substitutes
Food
Name
Wheat
Bread
Egg
White
Reg.
coffee
Banana
Portion
Size
1 Slice
(25g)
1 ounce
(28g)
1 Cup
(240g)
1 med.
(118g)
1 Cup
Orange
(249g)
Juice
1 large
Baked
(299g)
Potato
Chicken 1Cup
(246 g)
Noodle
Soup
Almonds 1 ounce
(28g)
Gummy 1 ounce
(28g)
Bears
1 cup
Iced
(12oun
Green
ces)
Tea
Chicken 1 ounce
(28g)
Stew
Avocado 1 Cup
(150g)
Totals
Cal.
Carbs
.
12g
Sat. Tran Salt
Fat s Fats
0g
0g
0g
Cholest.
66
Sugar
s
1g
Fiber
0mg
Uns.
Fats
0g
107
2g
2g
0g
0g
0mg
0g
0g
158mg
0g
0g
0g
358
mg
96
mg
1mg
468
0g
9g
29g
0g
105
14g
27g
0g
0mg
0g
3g
105
21g
25g
0g
0g
5mg
0mg
0g
0g
278
4g
63g
0g
0g
0mg
0g
7g
0g
11g
1g
0g
30
mg
426
mg
76
7 mg
0g
1g
169
1g
5g
1g
0g
0mg
0
0g
3g
119
13g
30g
0g
0g
0mg
0g
0g
60
15g
15g
0g
0g
15
mg
5mg
0mg
0g
0g
59
0g
0g
1g
0g
24mg
0g
0g
240
1g
13g
3g
0g
0mg
0g
10g
1852
72g
212g
35g
0g
19
mg
11
mg
966
mg
189mg
0g
25g
1g
Answers:
1. The last recordings where my own recordings from a regular Monday from 11:00 am
10:00 pm. I chose myself because Mondays are the only days that I eat the most due to
my long School schedule.
2. The best way was to make two charts. On the first one I have the original products that
I usually consume on a regular Monday. On the second chart I highlighted in red the two
products that I want to consume to replace the two that are highlighted in blue on the first
chart. At the end of every chart the totals show the differences between one another.
3. Here I give a parallel between the grand total of the two charts:
Totals
Chart A
Totals
Chart B
Cal.
Sugars
2874
89g
1852
72g
Carbs. Sat. Tran Salt
Fat s Fats
293g
61g 0g
2303
mg
212g
35g 0g
966
mg
Cholest.
Fiber
199mg
Uns.
Fats
0g
189mg
0g
25g
As we can see when I made the decision of substituting the potato chips for a baked
potato, and the brownie for the almonds, all the nutritional facts in chart B lowered
considerably.
I believe the sodium in chart A was high, and high sodium within the time is very
dangerous to the human body. It increases the blood pressure and makes the person
bloated. High blood pressure can cause heart disease and other health problems. The
Dietary Guidelines for Americans suggest reducing salt/sodium in your daily diet. Health
26g
experts recommend 1,100 - 3,300 mg of sodium per day for healthy adults. Most people
eat 2,300 to 6,900 mg per day. For what I thought I needed to reduce a little more that
part. On the other side Saturated Fats raise both LDL (Bad cholesterol) and HDL (Good
Cholesterol). In chart A we can see that I was consuming 61g of saturated fat. After
changing the tow products we can se how in chart B those fats where almost reduced by
half the proportion on the daily basis. Calories where reduce almost to a half too.
According to the Dietary Guidelines for Americans, 300 grams of carbs are
recommended if you're not trying to lose weight. If you are trying to diet, 150 grams are
enough depending on the height / weight of the person. It isn’t good to go too low
because it can be dangerous. It depends on how many calories/day diet you maintain.
45% of your daily intake should be carbs. On a 1600 calories a day diet, 720 calories or
180 grams should come from carbs.
4. I found the daily portion for every meal that I consume on Mondays, for that reason I
couldn’t answer this question. The labels didn’t show a recommended portion.
5. I found very useful this assignment because it helped me to understand the importance
of check the nutritional facts in the labels before eating. By doing this, I found easier to
know what I was consuming, if it was really nutritious or not. On the other hand, it makes
it easier to control a healthy diet even if you think in your mind that certain product is
healthy. What it is important about this project is to know how to combine different
products to have the right daily amount of every nutritional fact to live better and in a
healthier way.