Personal Action Plan

2

Journal Analysis: Macronutrients and Water Assignment

Ke’Andra Lenard

Teresa McArthur

HLTH330

February 12, 2024

Vitamins

Vitamin A

The Daily Recommended Intake (DRI) for vitamin A for me was 900 micrograms. I regularly ate more than this amount, with an average of 1200 micrograms (133%). Even though vitamin A is important for eyesight and immune system, it's important not to get too much of it because it can make me sick and dizzy. Fortunately, I did not exceed the 3000 microgram Upper Tolerable Limit (UL) for vitamin A.

Vitamin D

My DRI for vitamin D was 600 IU. Surprisingly, I regularly fell short of this goal, getting only 400 IU (67% of the recommended amount). Because vitamin D is so important for bone health and immune system function, I might want to spend more time in the sun or eat more vitamin D-rich foods, like fatty fish or dairy products that have been boosted.

Vitamin E

Even though my average vitamin E intake of 20 mg (133%) was higher than the DRI of 15 mg, it's still important to think about a healthy diet. Vitamin E is an important vitamin, but too much of it can make it hard for blood to clot. Even though I didn't get close to the Upper Tolerable Limit (UL) of 1000 mg, I might want to look at where I'm getting my nutrients to make sure I'm not getting too much.

Thiamine

My DRI for thiamine was 1.2 mg. I always met this goal, taking in an average of 1.5 mg (125%). A healthy diet that includes enough thiamine is important for energy production and general health. I can continue with my current food sources with confidence since I stayed within safe limits and did not get close to the Upper Tolerable Limit.

Riboflavin

I achieved my goal of consuming 1.4 mg (108%) of riboflavin on average, which equaled my DRI of 1.3 mg. Energy generation and the preservation of eye and skin health depend on riboflavin. I can keep eating the way I do now since I stayed within the suggested limit and did not go over the Upper Tolerable Limit.

Niacin

My DRI for niacin was 16 mg. I met this goal by taking in an average of 18 mg (113%). Niacin is important for breaking down food into energy. I stayed within the safe limit, but it's important not to go over the Upper Tolerable Limit, which is 35 mg. Based on what I'm taking in, I don't need to worry about continuing with my present sources.

Pantothenic Acid

My DRI for pantothenic acid was 5 mg, and I always met it by taking in an average of 7 mg (140% of my DRI). Pantothenic acid is important for breaking down energy, and it's important to stay within the suggested range. I can keep eating the same things because I didn't go over the Upper Tolerable Limit, which hasn't been set.

B6 (Pyridoxine)

My DRI for vitamin B6 was 1.3 mg. I always met this goal, taking in an average of 1.6 mg (123%). Vitamin B6 is very important for brain growth and performance. It's crucial to stay within the advised range, and because I didn't go above the 100 mg Upper Tolerable Limit, I may keep using my present sources.

Folate

My 400 mcg of folate was my DRI. I always met this goal, taking in an average of 450 mcg (113%). Folate is very important for cell division. I can continue eating the way I do now since I stayed within the suggested limit and did not go over the Upper Tolerable Limit of 1000 mcg.

B12 (Cobalamin)

My DRI for vitamin B12 was 2.4 mcg. I met this goal by taking in an average of 3 mcg (125%). Vitamin B12 is important for making DNA and keeping nerves working. It is very important to stay within the suggested limit. Since I did not go over the Upper Tolerable Limit (3000 mcg), I can continue with my current food sources with confidence.

Vitamin C

My DRI for vitamin C was 75 mg, but I regularly got more than that, taking in an average of 125 mg (166%). For a balanced diet, it might be worth looking into a more modest rise, even though the extra isn't harmful. Although collagen formation and immune system performance depend on vitamin C, excessive use of the vitamin might upset the stomach. Changing my diet to get closer to the DRI might be an option without affecting my health as a whole.

Minerals

Sodium

The daily amount of salt I should have been taken were 2300 mg. Surprisingly, I regularly took in more than this recommended amount, with an average of 3000 mg (130%). Getting too much salt is linked to higher blood pressure and heart disease risks. Due to the possible health effects, I wish to monitor how much sodium I take in and look for ways to lower it, like cooking with less salt or picking low-sodium options.

Potassium

My DRI for potassium was 3500 mg. Unfortunately, I regularly fell short of this goal, taking in only 2500 mg (71% of the recommended amount). Getting enough potassium is important for keeping the heart and muscles working well. To raise my potassium levels, I might think about eating more foods like oranges, bananas, and fresh greens that are high in potassium.

Calcium

My DRI for calcium was 1000 mg. Surprisingly, I constantly fell short of this goal, taking in only 800 mg on average (80%). Calcium is important for bone development and many other bodily processes. To make sure I get enough, I might want to eat more dairy products, healthy greens, or foods that have been supplemented.

Magnesium

My DRI for magnesium was 420 mg. Unfortunately, I regularly fell short of this goal, taking in only 350 mg (83% of the recommended amount). It is very important for bone health and muscle and brain activity that magnesium is present. To get more magnesium, I could eat foods like nuts, seeds, and whole grains that are high in magnesium.

Iron

My DRI for iron was 18 mg. Surprisingly, I regularly took more than this recommended amount, with an average of 20 mg (111%). Even though iron is needed for the blood to carry oxygen, too much of it can be harmful. Being aware that too much iron can be harmful, I might want to reevaluate my food sources and make sure there is a balance.

Zinc

My DRI for zinc was 11 mg. Fortunately, I always met this goal, taking in an average of 12 mg (109%). Zinc helps the defense system work and helps wounds heal. I can keep eating the way I do now since I stayed within the suggested limit and did not go over the Upper Tolerable Limit.

Water (Moisture)

Water intake is not measured in amounts, but it is an important part of a healthy diet. Staying hydrated is important for many body processes. I should make sure I'm drinking enough water to meet the general advice of eight 8-ounce glasses per day, which is also known as the "8x8 rule." Maintaining a healthy level of hydration is important for many bodily functions, including nutrition and temperature control.