Worksheet 7-2: Intake Analysis—Vitamins Eating Plan B (1 Day’s Intake) 6 ounces

Question

Worksheet 7-2: Intake Analysis—Vitamins

Eating Plan B (1 Day’s Intake)

6 ounces grapefruit juice

2 scrambled eggs

1 ounce cheddar cheese

20 ounces coffee

2 ounces soy milk

1 cup fresh raspberries

1 cup cantaloupe

1 honey oat granola bar

1 cup vanilla yogurt

6 ounces grilled salmon

10 cooked asparagus spears

1 cup broccoli

4 ounces white wine

4 ounces blueberry juice + seltzer water

20 barbecue flavor soy crisps

1 cup wasabi peas

1 3” x 3” spanakopita

1 cup spinach

1/3 cup feta cheese

¼ cup black olives

5 grape tomatoes

3 Tbsp. oil & vinegar dressing

6 ounces white wine

¼ cup mixed nuts

1 cup vanilla ice cream

Eating Plan C (1 Day’s Intake)

6 5”-diameter pancakes

1/3 cup pure maple syrup

¼ pound of bacon

2 scrambled eggs

6 ounces orange juice

8 ounces 1% fat milk

2 slices of unseeded Italian bread

3 ounces of thinly sliced pastrami

2 Tbsp. spicy brown mustard

2 ounces of cheddar cheese

2 cups of Lucky Charms cereal

1 ½ cups 1% fat milk

6 ounces beef tenderloin

1 ½ cups mashed potatoes

1 cup cooked corn

1 cup cooked peas

10 ounces Seltzer water

2 ounces cheddar cheese

Eating Plan F (1 Day’s Intake)

2 scrambled eggs

1 cup whole milk

2 slices bacon

2 1-ounce Slim Jims

6 ounces lean ground beef

2 ounces provolone cheese

¼ cup blue cheese dressing

12 ounces water

2 ounces cheddar cheese cubes

6 ounces grilled chicken breasts

1 scrambled egg

1 cup lettuce

½ cup blue cheese dressing

2 ounces pork rinds

12 ounces water

Eating Plan G (1 Day’s Intake)

1 cup honey dew melon

1 cup fresh strawberries

1 large apple

½ avocado

½ cup sweet green peppers

½ cup sweet red peppers

¼ cup black olives

1 medium orange

1 medium banana

1 cup boiled green beans

10 cooked asparagus spears

1 cup sautéed mushrooms

1 cup kidney beans

¼ cup dried apricots

¼ cup dried Craisins

5 dried, pitted dates

Look at Eating Plans B, C, F, and G:

1.   Compare each of these eating plans for their vitamin contents.

a.   Which eating plan has the highest level of vitamin A?

Eating Plan B: 2 scrambled eggs, cheese , soy milk, broccoli, spinach and feta cheese.

b.   Vitamin D?

c.   Vitamin C?

d.   Folate?

e.   Vitamin B12?

2.   a.   Which of these eating plans is deficient in pre-formed vitamin A (retinol)?

b.   Is this same eating plan also deficient in beta-carotene?

c.   If not, is there enough beta-carotene to compensate for the reduced level of preformed vitamin A?

Eating Plan B (1 Day’s Intake)

6 ounces grapefruit juice

2 scrambled eggs

1 ounce cheddar cheese

20 ounces coffee

2 ounces soy milk

1 cup fresh raspberries

1 cup cantaloupe

1 honey oat granola bar

1 cup vanilla yogurt

6 ounces grilled salmon

10 cooked asparagus spears

1 cup broccoli

4 ounces white wine

4 ounces blueberry juice + seltzer water

20 barbecue flavor soy crisps

1 cup wasabi peas

1 3” x 3” spanakopita

1 cup spinach

1/3 cup feta cheese

¼ cup black olives

5 grape tomatoes

3 Tbsp. oil & vinegar dressing

6 ounces white wine

¼ cup mixed nuts

1 cup vanilla ice cream

Eating Plan C (1 Day’s Intake)

6 5”-diameter pancakes

1/3 cup pure maple syrup

¼ pound of bacon

2 scrambled eggs

6 ounces orange juice

8 ounces 1% fat milk

2 slices of unseeded Italian bread

3 ounces of thinly sliced pastrami

2 Tbsp. spicy brown mustard

2 ounces of cheddar cheese

2 cups of Lucky Charms cereal

1 ½ cups 1% fat milk

6 ounces beef tenderloin

1 ½ cups mashed potatoes

1 cup cooked corn

1 cup cooked peas

10 ounces Seltzer water

2 ounces cheddar cheese

Eating Plan F (1 Day’s Intake)

2 scrambled eggs

1 cup whole milk

2 slices bacon

2 1-ounce Slim Jims

6 ounces lean ground beef

2 ounces provolone cheese

¼ cup blue cheese dressing

12 ounces water

2 ounces cheddar cheese cubes

6 ounces grilled chicken breasts

1 scrambled egg

1 cup lettuce

½ cup blue cheese dressing

2 ounces pork rinds

12 ounces water

Eating Plan G (1 Day’s Intake)

1 cup honey dew melon

1 cup fresh strawberries

1 large apple

½ avocado

½ cup sweet green peppers

½ cup sweet red peppers

¼ cup black olives

1 medium orange

1 medium banana

1 cup boiled green beans

10 cooked asparagus spears

1 cup sautéed mushrooms

1 cup kidney beans

¼ cup dried apricots

¼ cup dried Craisins

5 dried, pitted dates

Explanation / Answer

1.b.Eating Plan G

¼ cup dried apricots

¼ cup dried Craisins

5 dried, pitted dates

C.Eating Plan C 6 ounces orange juice

D.Eating Plan F

E.Eating Plan G

2.a.Eating Plan F

b. no

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