My Plate.gov Super Tracker

ChooseMyPlate.gov is the USDA website aimed at providing a resource for parents, educators and consumers. Their recommendations are based on the Dietary Guidelines for Americans that are updated every 5 years. (before 2010 we had "my pyramid" instead of "my plate"). The SuperTracker program is a great tool that allows you to create a diet plan based on your age, height, weight, gender, activity level and/or ideal caloric intake. You can type in everything you eat to the super tracker and get an in-depth nutrient report that lets you know how close your actual intake is to the recommended dietary guidelines for nutrients. I have used this program several times for class projects at Queens College. I definitely recommend checking out these sources and evaluating your own diet.

     

While using the supertracker, I have learned a few tricks. If the database dosent have the food you're looking for, you can click one that's similar and "customize" the nutrient information based on a food label you have. Another trick is to create a "combo" or "recipe" by searching individual ingredients. This seems to work best for meals made at home. Whenever you're recording what you eat, the more accurate your portion sizes, the more accurate the nutrient information will be.

As an example of diets that meet the recommended guidelines, the following is part of my term project for Meal Planning & Management class:

Meal:	Menu:	Approximate Amount Eaten:
		22 year old female, 125lbs, 5'9”	18yr male, 140lbs, 5'9”	3 yr old female
Breakfast	Oatmeal	1 cup	2 cups	½ cup
	Almond Milk	½ cup	1 cup	¼ cup
	Fruit Smoothie	2 cups	2 cups	1 cup
Lunch	Lettuce/Spinach Salad Mix	1 cup	1 ½ cup	½ cup
	Tomato	1 medium 2.5 inch	1 large 3 inch	1 small 2 inch
	Balsamic Vinaigrette	1 Tablespoon	1 Tablespoon	½ Tablespoon
	Whole Wheat Spaghetti	1 cup	1 ½ cup	2 oz
	Marinara Sauce	½ cup	¾ cup	1 oz
Afternoon Snack	Green Smoothie	2 cups	2 cups	2 cups
Dinner	Ground Beef, seasoned	4oz	4oz	3 oz
	Flour Tortilla Shell 8 inch	2 shells	2 shells	1 shell
	Salsa	4 Tablespoons	4 Tablespoons	2 Tablespoons
	Shredded Lettuce	¼ cup	¼ cup	¼ cup
	Grated Cheddar Cheese	1 oz	1 oz	2 Tablespoons
Snacks	Almonds, raw nuts	1/4 cup	1/4 cup	1 oz
Daily Recommended Intake Ranges:
	Approximate Calories	2260 (of recommended 2200)	2799 (of recommended 2800)	1231 (of rec. 1200)
(12-20%)	% Calories from Protein	14	13	17
(45-65%)	% Calories from Carbs	61	63	52
(25-35%)	% Calories from Fat	30	28	35
Food Groups:	% Met for Grains	106	104	123
	% met for Veggies	100	123	130
	% met for Fruit	129	113	178
**	% met for Dairy	22	22	13
	% met for Protein	113	100	147
Nutrients:	Dietary Fiber	34g of recommended 25g	45g of recommended 38g	22g of recommended 19g
##	Sodium	2455mg of rec. <2300mg	3024mg of rec. <2300mg	1293mg of rec. <2300mg
	Total Sugars	185g	223g	47g
	Calcium	1416mg of rec. 1000mg	1795mg of rec. 1300mg	820mg of rec. 700mg
	Vitamin A	828ug of rec. 700ug	1681ug of rec. 900ug	724ug of rec. 300ug
	Vitamin C	137mg of rec. 75mg	107mg of rec. 75mg	6mg2 of rec. 15mg

** My meal plan matches the 2010 Guidelines for Americans except for the dairy food group. I found it strange when I did this project that no matter who you are, a toddler or a college student, the recommendation for dairy doesn't change. Every other food group changes in proportion to the number of calories recommended. I also find it weird given how much of the population is lactose intolerant. My plan incorporates whole grains, fresh vegetables and fruits that fulfill the recommendations of the Guidelines. I found myself going over the recommended levels for grains, fruits or proteins easily and had to adjust. I never had trouble meeting the macronutrient ranges, but I kept exceeding them. Particularly for percent of calories from fat.

## I was under 10% of calories from saturated fat for all 3 people, according to the guidelines. For Sodium, my diet was over the recommendation by 155mg and the 18 year old male was over by 724mg. However, the 3 year old's diet was under by 1,000mg. I found it really hard to stay within the recommendation. I'm sure I'm not the only American who struggles with sodium intake, it seems to be in everything! I think we need to change the food we produce not the intake recommendations.

I'm not too worried about saturated fat intake since it was within recommended levels. The taco meat and cheese were probably the main source of it in my diet plan. The sodium intake was definitely influenced by the amount of salad dressing and spaghetti sauce. The salad dressing could have been replaced by something healthier and the sauce would have been lower sodium if it was homemade. To stay within recommended amounts I would make foods at home, reducing the amount of sodium in the recipes. I would also be sure to carefully measure out portions of dressing, sauce and cheese. It's easy in everyday life to eat more than we realize and go over for that saturated fat or sodium.

I was able to meet the dietary fiber intake recommendations for all 3 people. I believe the fiber in my diet plan comes from the fruits, vegetables and whole grains. I would agree with recommending 4 ½ cups of fruit & vegetables in the meal plan. I felt like the recommendation for daily fruit intake on my plate was kind of low. I think it is realistic for the US population if we can get people snacking on fruits and vegetables instead of chips and candy. I think we are already starting to see industry changes, fruits and vegetables are offered as snacks in more and more places. They even have apple slices and carrot sticks at the movie theater now. Consumers should not be underestimated. If the information is out there and healthy choices are made more affordable/easily available people will make better choices.

My meal plan met the Calcium, Iron, B-Vitamins, Vitamin C and Vitamin A recommendations for all 3 people. Vitamin D was under the recommendations for all 3. I would look for D fortified OJ and cereals. I would try to get vitamin D through natural sun exposure as weather permits. 

Finding Reliable Sources Online

This semester at Queens College I'm taking a course called Nutrition 1. Our first project was to ask a health question and find a reliable internet article that answered it. I loved this project because I am always reading articles online and trying to figure out if they're trustworthy or not. We talked about tips for finding reliable sources and some questions to ask yourself as you read these articles:
     Is the claim too good to be true?
     What is the evidence? Any research?
     Who funded the research study?
     What is actually being tested/measured? How much information is available?
     Look for a Meta-Analysis if possible, a meta-analysis is usually a compilation of multiple research studies on the same topic that have been reviewed by multiple scientists.


For my assignment we had to ask a question, provide an answer listing the article source and explain how you know the source is reliable. We were told to find an article on a current topic, not from a medical journal. Here's what I submitted:

Question: February is American Heart Month, an effort to spread awareness about heart disease and promote heart health. I know that  diets high in animal products have more saturated fats and cholesterol which could contribute to poor heart health. My question is, how does a eating a plant-based diet impact heart health?

Answer: A plant-based diet such as vegetarian/vegan can be very healthy for your heart. Plant-based diets are often high in complex carbohydrates and fiber. People who stick to a plant-based diet have fewer heart disease risk factors including lower blood pressure, half the risk of diabetes, half the risk of hypertension, and are less likely to be obese. Plant based diets have been linked to lower risk of cancer although more research is needed to determine exactly why we see this trend.

URL Article Source: http://www.pcrm.org/health/diets/vsk/vegetarian-starter-kit-powerful

I believe my source is reliable because:

1. The Physicians Commitee for Responsible Medicine is the organization that runs the website. They are a nonprofit made up of doctors that focuses on prevention, education and research.

2. They offer a disclaimer stating they provide information, not medical advice. I think this is their way of saying talk to your doctor before you do anything drastic. It makes them seem like a professional site. They clearly are concerned about clarity and how readers use the information which makes me trust them.

3. The archives on this site are full of research studies to back up the information in this article. I read a study that showed a plant based diet was not only healthy for the heart, but could actually reverse heart disease.

4. They do not make wild health claims. Their findings are consistent with what information I do already know. They make suggestions for a healthy, balanced diet. 

Almond Milk

   When I first went vegan, I had to find a replacement for milk on my cereal. I tried soy milk and didn't like the taste. I'm so glad I found almond milk! It's delicious and good for you. You don't have to be a vegan to get nutrients from almond milk! I personally prefer the vanilla flavor, but original or plain is better for cooking with it. Silk almond milk is my regular brand. They use non-GMO verified almonds from California.

Did you know almond milk actually has more calcium than dairy milk?

Non-flavored Almond milk would be the healthiest choice of course, but even flavored almond milks have more calcium and fewer calories than milk from a cow.

I have made my own almond milk before with my Grandmother. It takes alot of almonds! But it was delicious! When I did it, we didn't use any cinnamon or honey, but I really liked these step-by-step pictures and instructions on How to Make Almond Milk.

I am interested in finding out where my food comes from. That journey has largely driven my desire to find plant-based alternatives to animal products. I think the typical American diet is too high in animal products.We need to have more concern with how the animals are treated, if not to be humane, then surely for the quality of the products we consume. Buying these dairy alternative products shows consumer demand for a plant-based dairy replacement. This is a small way I can use my purchasing choices to have a voice, to say I want alternative options to be available.

Veganism

Definition: Different people decide to go vegan for all kinds of reasons from health concerns to ethical beliefs. Veganism for most people is more than just a diet. Vegans are people who do not consume or use any animal products. No meat, eggs, dairy, leather, fur, honey or bone products. Veganism is a perfectly healthy diet. It may seem like a big adjustment at first but can be easily maintained with the proper knowledge. 

To me, being a Vegan isn't about saving the animals, although that's great. I personally would like to well informed. I want to make conscious decisions about my lifestyle. I personally do not believe there's anything wrong with killing an animal for food, however the way we have mass produced animals is an issue to me. It's unhealthy for humans, it's bad for the environment, it's bad for animals, and it enables an economic system where the poor stay poor and the rich get richer. As a person who has all these options and information available to me, I want to use it for the best. I don't want to spend money on practices that I don't support. It has been a tool to help me live a healthier lifestyle. Create a better world starting with your diet.

Protein:

Vegans get asked about protein all the time. It's ignorant. If you've taken biology or chemistry you should know that all living things have protein. Vegetables are living things. The protein from vegetables is actually better for you because it dosent come with the fats and cholesterols that accompany animal protein. Beans, nuts, and whole grains are sources of protein that come with fiber, vitamins and minerals that are awesome for you. I found this explanation from the Vegetarian Resource Group helpful. We need around 0.36 grams of protein per pound we weigh per day. Biased on my weight (125-ish lbs) I need to get about 45 grams of protein a day which I have found fairly easy to do on a plant based diet.

If you know your science, you know that it's not actually protein that our bodies need; it's the specific amino acids that our bodies need in order to make protein that we get from plant or animal proteins. Some foods can be high in protien, but not have all the amino acids we need. For example, grains are lower in lysine (an essential amino acid) and legumes are lower in methionine (another essential amino acid) than those protein sources designated as high quality protein. Meat eaters and vegetarians alike need to get protein from a variety of different food sources to ensure all essential amino acids are being consumed.

Nutrients: Where do vegans get their nutrients?

B Vitamins: in nuts, fortified cerials and milk alternatives 

Vitamin D: Sunlight exposure is one source of vitamin D. Some brands of alternative milks, orange juice and cerials are fortified with vitamin D.

Calcium: Good sources include almondmilk, orange juice and many brands of tofu. Nuts and dark green leafy vegetables including collard greens, kale, mustard greens, and turnip greens also provide calcium. 

Iron: Look for iron in whole or enriched grains and grain products, iron-fortified cereals, dried beans, green leafy vegetables, some nuts and dried fruits.

What it looks like:Veganism does not mean eating salad all day. Veganism is about getting a variety of different foods. More fresh produce. I personally ate alot more rice, beans, pasta, oatmeal and multi-grain breads. Cheese was the hardest thing for me to give up. Eating out can be hard depending on the location. I useually carried snacks, tried to check menus online ahead of time and often found myself creating my own meal out of sides at certian resturaunts.

Famous Vegans: Actors, politicians, musicians, and athletes that are vegan include: Alan Cumming, Anne Hathaway, Brad Pit, Jenifer Lopez, Olivia Wilde, Ellen DeGeneres, Ellen Page, Emily Deschanel, Woody Harrelson, Jake Sheilds, Bill Clinton, Mac Danzig, Alicia Silverstone, Russell Brand, Timothy Bradley, Milo Ventimiglia, Sara Silverman, Arian Foster, Steve-O, Peter Dinklage and many more

Vegan Resources:
books:
Diet For a Small Planet by Frances Moore Lappe
Michael Pollan: Cooked, Food Rules, The Omnivores Dilemma
Mark Bittman: VB6
movies:
Fed Up
Forks Over Knives
A Place at the Table
Food Matters
Food Inc
online:
EatRight.org The Academy of Nutrition and Dietetics
Food Matters
Jamie Oliver's Food Revolution
Party Like a Vegan
Vegetarian Times
PETA

Introduction (About Me)

Audrey Grace Lahman born August 2, 1993 in Rochester New York. I am currently a dietetics major at CUNY Queens College working towards becoming a Registered Dietician. (Projected Graduation Spring 2016) I am a student member of the Academy of Nutrition and Dietetics. I hope to be able to help provide information to people so they can make smart choices and heal themselves. In 2010 I watched the movie Food Inc in my high school economics class and my life was forever changed. Before this movie, I had never put much thought into where my food came from. I pictured farms with lots of space and happy animals. The reality shocked me. I couldn't believe we (Americans) had let our food system become so clearly messed up. I started on a food journey. The day I watched Food Inc I started eating vegan. Avoiding animal products is a healthy and easy way to avoid alot of the issues with our current agri-bussiness system for food. I was fully vegan for around two years. I consider myself loosly vegan because I still have a majority vegan diet, maybe 75% of my diet is vegan. The more I have learned about nutrition the more I have come to appreciate the many positives of a plant based diet as opposed to an animal based one. I am on an everchanging journey of diet and discovery. I plan to use this blog to share recipies I like and my nutrition discoveries. I hope anyone who reads it, even if they don't agree with my opinions, will be pushed to think more about the food they eat and where it comes from. I honestly believe that Americans should be outraged by our current food system. I plan to explain why in some future posts. If you're not mad, you're not paying attention!

Education Not Medication