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STEP 6: Analyze Your Diet

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STEP 6 (25 points): Analyze your diet. a. How much calcium did you consume (mg average)? Is this too low, just right, or too high? What is the recommendation (mg/d)? I consumed on average 40.89 mg of calcium. The recommended milligrams per day of calcium is 1300 mg. This is too low of calcium intake. I could drink more milk, or consume more dairy products to consume the right amount. I’m not much of a dairy person, but I do like milk. b. List 5 foods and serving sizes that contain 100 mg/serving of calcium: - fortified orange juice - Canned salmon - Fortified orange juice - Reduced fat milk - Dark leafy greens - Blackstrap Molasses c. How much sodium did you consume? Is this too low, just right, or too high? How can you ensure you are between 1500-2300 mg/day (This may be the opposite--what foods should you avoid or limit and by how much)? …show more content…

I believe this is just a right amount. I do not put lots of salt/sodium in my food. d. How much iron did you consume? Is this too low, just right, or too high? How can you ensure you are eating the right amount for you? On average I consumed 34.54 mg of iron. Every day I consumed at least 29-32 mg of iron. To ensure I am eating enough iron I should eat dark leafy greens, oysters, muscles, fortified cereal, meats, beans and/or fish. e. How much iron is recommended for women and men (mg/d)? Why is this number different for the two

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The primary function of calcium is it used for 99% of growth, development, and maintenance of bones and teeth that provide support of the skeletal structure. Calcium also plays a role in cell signaling, blood clotting, muscle contractions and nerve function. The recommended DRI for this mineral for me is 1,000mg (not exceeding 2,500mg) and my weekly intake average for calcium was 684.2. Due to my low intake of this mineral it puts me at risk for osteoporosis if I continue consume inadequate amounts. Osteoporosis is a disease that causes the bones to become very weak, making the bones more prone to fractures.

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Name: Angela Toledo Sex: Female Age: 18 Activity Level: Moderate Part 2 – Analysis and Discussion Macronutrients Nutrient Mean Intake Recommended Intake Comparison Calories 1280 2400 -1120 Carbohydrates (grams) and (% calories) 173g 54% Cal 130g 45-65% Cal Within recommendation Dietary Fiber (grams) 11g 26g -15

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Nutritional Science 203 Assignment 2 1. Choose a micronutrient or a macro-mineral that you would like to learn more about and why (2 points). The macro-mineral that I am interested in learning about is calcium because the body does not produce calcium, so we have to obtain it from food sources. However, being lactose intolerant makes me vulnerable to have lower calcium intake than the average recommended, which is why I compensate that by taking calcium supplements.

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My diet contained enough iron to meet the recommended value. I had consumed 21mg of iron while the recommendation was to consume a daily amount of 18mg. The foods that contributed the most iron to my diet were chicken, beans, and almonds, and raisins. Foods such as red meat, chicken, and seafood such as clams contains the most iron in the majority of foods one can consume.

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I have also been told by my doctor that it is very important to incorporate calcium into my diet, especially at my age. I feel as though dairy has become intertwined with our society. It is known to be part of a balanced meal, and is present in the well-known food pyramid. Dairy is associated with calcium, a mineral that

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but I didn’t know where to start. I should’ve have done some research about what I was eating and how it was being made instead I watched lots of youtube videos which didn’t really help me at all. Then one day, I was so bored and I had nothing to do; I had caught up with all of my shows and movies on Netflix and the only option I had was to watch documentaries. I started to watch Supersize Me but I lost interest after a while and decided to watch something else and the documentary that helped me make a better decision about the food I intake was Food,

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I. We consume 8,500mg of salt per day, almost all from processed food. This is only one of the many reasons people have poor nutrition. Humans tend to not know the difference between processed and real foods causing the nutrition levels in our society to drop at an alarming rate. For years this problem has been a big factor to obesity and illness. Real food is single ingredient with no chemicals even if they’re ground and put into a jar.

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Through this food diary assignment, I have learned that I have a somewhat healthy diet, but it would be good for me to add some more nutritious foods to my diet. Through this analysis, I will discuss the ranges and limits of specific nutrients, and what my average levels were for the two days that I recorded for this assignment. According to my nutrient intake reports, my intake of calories, fiber, and cholesterol were all under or at the target value. The target value of calories is 2000 while my average value was only 1271 calories.

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This is something I had never done in the past, although I have tried to eat healthy. Because of this, while I thought I knew how to eat a healthy diet, I was actually under consuming certain foods, which was leading me to enough of certain vitamins and minerals. By continuing to monitor what I eat on a weekly basis, I feel in the future I will have enough of an understanding of what constitutes a complete, balanced diet, and it will no longer be necessary for me to use any resources to make sure I am eating

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I. We consume 8,500mg of salt per day, almost all from processed food. This is only one of the many reasons people have poor nutrition. Humans tend to not know the difference between processed and real foods causing the nutrition levels in our society to drop at an alarming rate. For years this problem has been a big factor to obesity and illness. Real food is a single ingredient with no chemicals even if they’re ground and put into a jar.

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