Personal Action Plan

Running Head: SUMMARY REPORT 2

SUMMARY REPORT 2

Journal Analysis: Macronutrients Assignment

Ke’Andra Lenard

Teresa McArthur

Liberty University

HLTH330

February 5, 2024

After scrutiny of my nutrient intake with reference to the Dietary Reference Intake (DRI), it is evident that a few points have been revealed which indicate positive factors and issues that require critical attention to achieve excellent nutritional health. My overall caloric intake is 57.4% of the target DRI, corresponding to the sub-optimal range. This mismatch provides doubt that I can meet the necessary energy demands for general health; it also points to the critical importance of further analysis of the dietary choices I make. Switching to macronutrients, my intake of fats is less than the target range, which is 66-119 g, while mine is 37g. I have concluded that it is necessary to alter my nutrition with the goal of ensuring a more optimal distribution of fatty acids and a sufficient supply of necessary fats (Muth & Park, 2021). My carbohydrate intake is also below the recommended range of 336 - 486 g, standing at 267g, which can cause a lack of energy. Intake of more complex carbohydrates is a must for me as an active individual to maintain energy supply and the state of body health. Positively, my protein intake (82 g) falls within the appropriate range (75-262 g), which is considered adequate in terms of maintaining my body and functioning.

Diving deeper into micronutrients, a more complicated image can be observed. In most cases, I am either achieving or exceeding the recommendations for most vitamins and minerals. However, some micronutrients cause a concern. Vitamin D, Vitamin E, Vitamin K, Thiamin, Niacin, Pantothenic Acid, and Iron have insufficient values; this calls for attention to a possible deficiency. Such outcomes reflect the significance of a shift in my diet choice in favor of more widely diversified nutrient-rich foods.

My fiber intake does not meet the adequate intake for improved colon health, hence the need to heighten the fibrous foods in my diet. The intake of sodium is relatively good; however, the issue with potassium, calcium, and vitamin D is that their levels are suboptimal. Magnesium consumption is more than the recommended limit, whereas zinc is somewhat less than recommended. These subtle observations illustrate the need, which is, however, not as simple as it seems at first sight, for a holistic approach to dietary decisions.

In order to resolve the revealed weaknesses in my fat consumption, the introduction of sources of healthy fats into dieting is essential. Avocados, nuts, seeds, and olive oil are great for raising the levels of monounsaturated and polyunsaturated fat. These additions not only enhance general cardiovascular well-being but will help me reach the daily consumption standards of the fatty acids that are necessary, especially omega 6 (linoleic) and omega 3 (linolenic) acids (Muth & Park, 2021). The incorporation of sources like fish, walnuts, canola oil, and flaxseeds may prove crucial in reducing the imbalance in fat consumption.

The area that deserves adjustments is the realm of carbohydrates, which I need to increase my intake levels to the recommended levels. Adding whole grains, legumes, and a diversity of fruits and vegetables will not only allow me to meet carbohydrate requirements but also supply enough fiber that will positively impact their digestive system (Korczak & Slavin, 2020). Focusing on slower-absorbing complex carbohydrates that have a lower glycemic index is ideal, leading to constant energy levels and even all-around health.

Protein consumption, though within the proper range, may be modified to gain more positive benefits. Discovering alternative protein sources such as lean meats, poultry, fish, dairy products, leguminous, as well as plant proteins will not only improve the calories from protein in my diet but also provide a broad range of essential amino acids necessary for normal functioning of the body (Korczak & Slavin, 2020). Individualization of the protein intake in the function of the necessity as well as taste preferences is conducive to the achievement of the dietary balance.

The micronutrient deficiencies identified in my meal plan need specific interventions. Mineral intake is attention to overall health. I have to make up for the shortage of potassium by including foods such as bananas, oranges, potatoes, and leafy greens in my diet. This, however, can be met by either increasing the consumption of dairy products or supplementing with fortified plant-based milk alternatives. Therefore, the consumption of magnesium-rich foods such as nuts, seeds, whole grains, and leafy greens can be incorporated tactically to achieve an equilibrium state. In order to increase iron intake, lean meats, poultry, fish, legumes, and fortified cereals should be added (Hansmann et al., 2020).

References

Hansmann, R., Baur, I., & Binder, C. R. (2020). Increasing organic food consumption: An integrating model of drivers and barriers. Journal of Cleaner Production, 275, 123058. https://doi.org/10.1016/j.jclepro.2020.123058

Korczak, R., & Slavin, J. L. (2020). Definitions, regulations, and new frontiers for dietary fiber and whole grains. Nutrition Reviews, 78(Supplement_1), 6–12. https://doi.org/10.1093/nutrit/nuz061

Muth, A.-K., & Park, S. Q. (2021). The impact of dietary macronutrient intake on cognitive function and the brain. Clinical Nutrition, 40(6). https://doi.org/10.1016/j.clnu.2021.04.043