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My Super food: Sweet potatoes
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What nutrients does the sweet potato
have??
Nutrition information per serving of onemedium 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 ofthe US Department of Agriculture.
http://www.cayam.com/nutritionalfacts.html
Fresh sweet potatoes (U.S.grown, orange flesh varieties)
have been certified by theAmerican Heart Association(AHA) to be low in saturatedfat and cholesterol.
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California Sweet
Potato Council
Livingst
on CA.
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These are hot bed for sweetpotatoes transplants. These hotbeds act as green houses to get theplants ready to be planted for thespring season.
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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 asmuch as 2,000 gallons per acre. Sweet potatoes need light (sandy), well
drained soil for best production.
http://www.cayam.com/growing.html
http://www.cayam.com/growing.htmlhttp://www.cayam.com/growing.html7/30/2019 Sweet Potatoes SandovalD F2T
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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.
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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 byhand and placed into bins.
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StorageNormally sweet potatoes are
stored in large shed at about
60 F and 85% relativehumidity . This temperature
helps so the crop is available
year round.
Marketing Most California sweet potatoes
are sold for the fresh market,
predominantly in the WesternU.S. Most are consumed on
major holidays, but the delicious
sweet potato can be served and
enjoyed at any time of the year.
http://www.cayam.com/growing.ht
ml
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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
1.Preheat the oven to 450F.2.In a small saucepan, spread the oil over medium
heat. Stir in the rosemary.
3.Cut the sweet potatoes lengthwise into 1 1/2-inch-thick wedges and place in a large bowl. Seasonwith the salt and pepper, and drizzle with the
rosemary mixture. Toss gently.4.Arrange the wedges on a large baking sheet in a
single layer so they don't touch. Bake in theupper third of the oven for 20 minutes, turningonce, or until softened and lightly browned.Then put cheddar cheese leave in oven for aboutfive minutes. Season again with salt and pepper,and carefully remove from the sheet (thewedges are relatively fragile and last of all justput green dice onions on top.
http://www.healthdiscovery.net/recipes/side_dis
hes/rosemary_sweetpotatoes.htm
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Intake
Intake vs.
Goal (%) Intake
Intake vs.
Goal (%) Intake
Intake vs.
Goal (%)
A B C D E=(A-C) F=(B-D)
Deficient
120%
Forgivable
excessiveOvercame
excess
Water L 2.7 0 1.3 48 2.35 87 -1.05 -39
Kcals Kc als 2164 0 1372.62 63 2117.53 98 -744.91 -35
PROTEIN g 48.63 0 54.27 112 106.78 220 -52.51 -108
CHO g 236 0 187.28 N/A 241.19 N/A -53.91 N/A
Fiber g 50 0 17.93 72 36.7 147 -18.77 -75
LIPIDS g 46 0 48.32 N/A 91 N/A -42.68 N/A
Saturated g 21 0 16.51 79 19.72 94 -3.21 -15
EFA: n-6 g 12 0 7.17 60 21.31 178 -14.14 -118EFA: n-3 g 1.1 0 0.74 67 1.16 106 -0.42 -39
Thiamin mg 1.1 0 1.09 99 1.73 157 -0.64 - 58
Riboflavin mg 1.1 0 1.49 136 2.33 212 -0.84 - 76
Niacin mg 14 35 13.58 97 27.4 196 -13.82 - 99
B6 mg 1.3 100 1.17 90 2.35 181 -1.18 - 91
B12 g 2.4 0 3.42 143 4.98 207 -1.56 - 64
Folate g 400 1000 346.82 87 678.91 170 -332.09 - 83
Vitamin C mg 75 2000 148.04 197 187.95 251 -39.91 - 54
Vitamin D g 15 4000 4.36 29 4.7 31 -0.34 - 2
(RAE) mc g 700 2800 656.44 94 885.52 127 -229.08 - 33
Vitamin E mc g 15 800 4.16 28 15.45 103 -11.29 - 75
Calcium mg 1000 2500 917.54 92 1086.04 109 -168.5 - 17
Iron mg 18 45 10.48 58 20.84 116 -10.36 - 58
Magnesium mg 310 350 203.95 66 522.16 168 -318.21 -102
Potassium mg 4700 0 2294.81 49 3845.85 82 -1551.04 - 33
Zinc mg 8 40 7.55 94 13.76 172 -6.21 - 78
Sodium mg 1500 2300 1961.36 131 3142.08 209 -1180.72 - 78
PERFECT PLAN ANALYSIS
ENTER NUMBERS ONLY! From WB1 enter DRI Goals, Intake (column A),
and Intake vs. Goal (column B)
MINERALS
MACRONUTRIENTS
DRI GOALS WB1 3-day Analysis WB4 3-day WB1 vs WB4
VITAMINS
NUTRIENT UnitRDA/AI UL
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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 toincorporate more vegetable
in my meals in small steps.
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Bibliography:
http://www.cayam.com/growing.html
http://www.healthdiscovery.net/recipes/side_dishes/rosemary_sweetpotatoes.htm
http://www.cayam.com/growing.htmlhttp://www.healthdiscovery.net/recipes/side_dishes/rosemary_sweetpotatoes.htmhttp://www.healthdiscovery.net/recipes/side_dishes/rosemary_sweetpotatoes.htmhttp://www.healthdiscovery.net/recipes/side_dishes/rosemary_sweetpotatoes.htmhttp://www.healthdiscovery.net/recipes/side_dishes/rosemary_sweetpotatoes.htmhttp://www.cayam.com/growing.html