My Super food: Sweet potatoes
What nutrients does the sweet potato have??
Nutrition information per serving of one medium sweet potato:
Calories: 130 Calories from fat: 0.39 g Protein: 2.15 g Carbohydrate: 31.56 g Dietary Fiber: 3.9 g Sodium: 16.9 mg Potassium: 265.2 mg Calcium: 28.6 mg Folate: 18.2 mcg Vitamin C: 29.51 mg Vitamin A: 26081.9 IU Source: National Agricultural Library (NAL), part of the Agricultural Research Service of the US Department of Agriculture. [Link]
Fresh sweet potatoes (U.S. grown, orange flesh varieties) have been certified by the American Heart Association (AHA) to be low in saturated fat and cholesterol.
California Sweet Potato Council
Livingst on CA.
These are hot bed for sweet potatoes transplants. These hot beds act as green houses to get the plants ready to be planted for the spring season.
Sweet Potato production is a long and labor intensive operation.
Transplanting Sweet potato slips are planted into the fields using specialized equipment that creates a slot, drops the plant into the ground, waters it, they pushes the soil back in place, all in one operation. Trans planters use a lot of water-often as much as 2,000 gallons per acre. Sweet potatoes need light (sandy), well drained soil for best production.
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Irrigation
In California, most sweet potatoes are furrow irrigated, but about one-third of the production acres use drip irrigation. This technique applies water very uniformly and allows the farmer to also apply fertilizer during the growing season.
Harvest
Usually starting 100 to 130 days after transplanting, the crop is harvested using specialized digging equipment. Tractors pull large harvesters that lift the sweet potatoes out of the ground, and then move them along a conveyor belt, where they are sorted by hand and placed into bins.
Storage
Normally sweet potatoes are stored in large shed at about 60 F and 85% relative humidity . This temperature helps so the crop is available year round.
Marketing
Most California sweet potatoes are sold for the fresh market, predominantly in the Western U.S. Most are consumed on major holidays, but the delicious sweet potato can be served and enjoyed at any time of the year. [Link] ml
Recipe
Rosemary Sweet Potato Wedges
Ingredients 2 tablespoons olive oil 1 tablespoon chopped fresh rosemary or 2
teaspoons dried
3 medium sweet potatoes 1 teaspoon salt 1/4 teaspoon pepper Onions and cheddar cheese on top
[Link] the oven to 450F. [Link] a small saucepan, spread the oil over medium heat. Stir in the rosemary. [Link] the sweet potatoes lengthwise into 1 1/2-inchthick wedges and place in a large bowl. Season with the salt and pepper, and drizzle with the rosemary mixture. Toss gently. [Link] the wedges on a large baking sheet in a single layer so they don't touch. Bake in the upper third of the oven for 20 minutes, turning once, or until softened and lightly browned. Then put cheddar cheese leave in oven for about five minutes. Season again with salt and pepper, and carefully remove from the sheet (the wedges are relatively fragile and last of all just put green dice onions on top. [Link] hes/rosemary_sweetpotatoes.htm
PERFECT PLAN ANALYSIS
DRI GO ALS WB1 3-day Analysis Intake vs. Goal (%) B
Deficient <70% Excess >120%
WB4
3-day Intake vs. Goal (%) D Forgivabl e deficient Forgivabl e excessive 87 98 220 N/A 147 N/A 94 178 106
WB1 vs WB4 Intake vs. Goal (%) F=(B-D)
Ov ercame deficiency Ov ercame excess
NUTRIENT
Unit
Intake A RDA/AI
UL
Intake C
Intake E=(A-C)
Water Kcals PROT EIN CHO Fiber LIPIDS
Saturated
2.7 2164 48.63 236 50 46 21 12 1.1
0 0 0 0 0 0 0 0 0
1.3 1372.62 54.27 187.28 17.93 48.32 16.51 7.17 0.74
48 63 112 N/A 72 N/A 79 60 67
2.35 2117.53 106.78 241.19 36.7 91 19.72 21.31 1.16
-1.05 -744.91 -52.51 -53.91 -18.77 -42.68 -3.21 -14.14 -0.42 -0.64 -0.84 -13.82 -1.18 -1.56 -332.09 -39.91 -0.34 -229.08 -11.29 -168.5 -10.36 -318.21 -1551.04 -6.21 -1180.72
-39 -35 -108 N/A -75 N/A -15 -118 -39
Kc als g g
g
MACRONUT RIENT S
g g g
g
EFA: n-6 EFA: n-3
Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A
( R A E)
VIT AMINS mg mg mg mg mc g mc g mg mc g
m g c m g c m g m g m g m g m g m g 1.1 1.1 14 1.3 2.4 400 75 15 700 15 1000 18 310 4700 8 1500 0 0 35 100 0 1000 2000 4000 2800 800 2500 45 350 0 40 2300 1.09 1.49 13.58 1.17 3.42 346.82 148.04 4.36 656.44 4.16 917.54 10.48 203.95 2294.81 7.55 1961.36 99 136 97 90 143 87 197 29 94 28 92 58 66 49 94 131 1.73 2.33 27.4 2.35 4.98 678.91 187.95 4.7 885.52 15.45 1086.04 20.84 522.16 3845.85 13.76 3142.08 157 212 196 181 207 170 251 31 127 103 109 116 168 82 172 209 - 58 - 76 - 99 - 91 - 64 - 83 - 54 -2 - 33 - 75 - 17 - 58 - 102 - 33 - 78 - 78
Vitamin E Calcium Iron
Magnesium
MINERALS
Potassium Zinc Sodium
ENTER NUMBERS ONLY! From WB1 enter DRI Goals, Intake (column A), and Intake vs. Goal (column B)
Changes I have started to make!!
I have learn tremendous amount of information about nutrition. I need to stop skipping meals and started eating healthy. I have been working on not eating those hot Cheetos that I am so addicted to, they really dont have any nutrition benefit to my health.
I started to go more to the gym and started to do Zumba. I have been drinking more water then before, to stay hydrated. I have been trying to incorporate more vegetable in my meals in small steps.
Bibliography:
[Link] [Link] de_dishes/rosemary_sweetpotatoes.htm