HW 6 DRI Analysis and Lifestyle Changes Sample formatStudent name Date
This analysis determines the levels of deficiencies and toxicities of different food nutrients that I consumed on a typical day. I examined potential adjustments I could make to reach my target RDA or AI and avoid the UL (for sodium!). My total calorie intake for the day was 2013 calories but my target: 2500 calories. That is 18.8% less than the target calories. I have room in my diet to add nutrient-dense foods to raise my intake of the nutrients that were quite low. With the aid of Cronometer analysis tool, I realized there were a number of nutrient insufficiencies and high consumption of a couple nutrients which poses various health risks as explained in the specific nutrients detailed for this assignment.
Four vitamins that were most off-target on my analysis
1. Vitamin E intake: 8.3 mg Target RDA: 15 mg/day 56% of the DRI
Vitamin E is fat soluble. It is an antioxidant that stops the chain reactions of free radicals that attack the cells in your body. I am 44% short of target goal.
A few food groups that will help get more vitamin E include the whole grains, nuts and seeds, and leafy green vegetables. Sunflower seeds and wheat germ are especially rich sources that I could add to my diet. Vitamin E deficiency is rare but can affect your red blood cells by inducing hemolysis (breaking of their membranes) that can damage nerve, immune and lung function.
2. Vitamin C intake : 286 mg Target RDA: 75 mg/day 382% of the DRI UL: 2000 mg
Vitamin C helps with collagen formation and can act as an antioxidant, defending against free radicals. Too much can lead to gastrointestinal upset and diarrhea whereas too little can lead to issues such as scurvy, weakened bones and even anemia. Smokers, in particular, need to take in a little more vitamin C due to the oxidants that are in smoke. My intake was three times the RDA for non-smoking women but safely below the UL.
The red bell peppers and strawberries were the big contributors of vitamin C on my analysis. No reduction in dietary sources of vitamin C is needed. They were natural sources of vitamin C, not from fortification or enrichment of foods.
3. Vitamin A intake: 337μg RAE Target RDA: 700 μg RAE 48% of the DRI
Vitamin A is known for improving eyesight. It is a soluble vitamin which helps in regulating of genes, keeping a healthy skin, replication of erythrocytes and aiding the immune system of the body.
This shows my consumption of Vitamin A less than half of the RDA. Most vitamin A in my diet that day came from milk, reduced fat (fortified with vitamin A) and egg. Since my intake of the vitamin is low; I should eat more dark green and deep orange vegetables and fruits in my diet to get beta-carotene to provide vitamin A. My
calcium was also low so a second glass of vitamin A fortified milk would help. I also like chicken liver. I don’t want to experience night blindness.
4. Vitamin D intake: 5.0 μg Target AI: 15μg 33% of the DRI
Vitamin D is fat-soluble vitamin which helps in … provide information about its function and risk if deficiency were to continue long term
I am far below the recommended AI. It is recommended that I … write about the sources of vitamin D that you would consider. Remember, there is a non-food source of vitamin D.
Four Minerals that were most off-target on my analysis
1. Intake of Calcium: 673 mg Target AI: 1000mg/d 67% of the DRI
Calcium is the most abundant mineral in the body. It develops and maintains strong bones and teeth. Blood levels will be maintained and steal from my bones if my intake is low so that the nervous system, muscles and the heart to work well. This shows that the calcium intake is far much below the AI. In case I continue similar meals for a long time, my body is likely to be undersupplied with calcium and cause osteoporosis.
It is recommended that I consider consuming more milk. I will read food labels to get milk (even soy milk or almond milk or plant protein milk) with more calcium. It is naturally in low fat cow’s milk but it is fortified in the alternative milk options. I can also eat more dark leafy greens like broccoli, kale, and spinach. Those greens would also help increase my intake of vitamin E, vitamin A, potassium, iron, in addition to calcium!
2. Intake of Potassium: 3616mg Target AI: 4700mg/d 77% of the DRI
Potassium is … provide information about its function and risk if deficiency were to continue long term
In my diet, it is important I add more …. note food sources to boost your intake of this mineral
3. Intake of Sodium: 4881mg Target AI: 1500mg/d UL: 2300 mg/d OVER!!!
Sodium is also an electrolyte mineral in the … provide information about its function and risk if the upper limit continues to be exceeded long term
I get a lot of it when I consume …note your high sodium foods.I should select those labeled "reduced sodium," "low sodium," or "no salt added" or choose less processed foods such as… note your food swaps
4. Intake of Iron: 11 mg Target AI: 18 mg/d 61% of the DRI
Iron … provide information about its function and risk if deficiency were to continue long term
To prevent anemia I should eat more … note food sources to reach the AI for this mineral.
Revisiting Personal Goals in HW3
I achieved some of the target goals that I posed in HW3.
1. Adding more oil to my daily diet. I have really improved on this. I add oils to salad. Initially consumed only 2 teaspoons of oil in a day. However, I currently consume about 5 teaspoons in a day.
2. Eating at least 2 different types of fruits daily. Apart from apples, I now eat several kinds of citrus that help me to get vitamin C and potassium. I also like berries when in season.
3. Adding more whole grains in the diet daily: Currently I like sprouted bread, brown rice instead of white rice, oatmeal is satisfying and crackers are now Triscuit instead of saltines.
4. Increase exercise to 30 minutes 5 days per week: I have been walking my dog at least 3 times a week for 20-25 minutes. I will keep working toward my goal so my lucky dog also gets more fresh air and sunshine. I sleep better and feel better if I get my exercise in.