Diet Analysis
Liberty University
Master of Science: Nutrition
HLTH640
My Personal Diet Analysis: Minerals
ID: L32952184
June 19, 2022
Words: 1184
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Diet Analysis
Personal Diet Analysis: Vitamins Template
Nutrient Actual
Amount
Consume
d
Recommended
Consumption
What are the
health
implications of
your current
intake?
Specific
Recommendations
.
Specific
suggestions to
improve
in this area
Calcium 419mg 1000mg Less dense bones,
but due to the
deficiency my body
will absorb it better.
Consumption of
more leafy greens,
oranges, and
broccoli & cheese
w/ supplement.
Iron 10.90mg 18mg Decreased immune
function, fatigue,
weakness, difficulty
fighting infections
Introduce an iron
supplement to my
daily habits
Magnesium 330.00mg 320.0mg No Implications.
Meeting DRI.
Important role in
enzyme systems.
Meeting DRI, only
need to sustain my
intakes and
supplement for this
mineral.
Phosphorous 493.00mg 700.0mg Muscle weakness
and bone pain
Enhance protein
rich food intake
(higher quality
protiens)
Potassium 2045.mg 2600.0mg Irregular heartbeats,
muscle weakness,
cramps, tiredness.
Consumption of
more than 75% of
the DV. Increase
dairy.
Selenium 36.50mcg NA No implications,
No DRI
No DRI, maintain.
Sodium 1451.mg 2300.0mg Sodium is needed
for balance within
the body.
Increase use when
cooking.
Zinc 5.45mg 8.0mg Immune support is
weakened, deficient
could lead to age-
related muscular
degeneration. Hair
loss, skin rashes,
and diarrhea are all
implications of a
deficiency.
Increase red meat. I
already take a daily
supplement, so I am
a little surprised I
am not getting
enough zinc.
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Diet Analysis
Minerals play a significant role in our diets and our overall health. I notice a big
difference in pain levels (I live with chronic pain), mobility, and energy levels when I forget to
take my supplements for a couple days. These inorganic elements serve many functions, but can
be toxic if too much is consumed.1 There are many sources for the 16 elements that are needed by
the body.
Explain how the foods you consume are contributing positively or negatively to your
diet and health
I do not believe the foods I consume are contributing negatively to my health. I tend to
consume a healthy diet, especially if my diet is being compared to the typical “American diet”.
The Dietary Guidelines for Americans states that the average American diet consists of excess
sodium, saturated fat, refined grains, and calories from solid fats and added sugars.3 The
guidelines further elaborate that Americans consume less fruits, whole grains, diary products,
healthy oils, and vegetables than recommended.3
There are some foods and supplements that my body would benefit from, helping me to
meet the DRI. According to my food log and intake report I am deficient by less than half for the
following minerals: zinc, sodium, potassium, phosphorus and iron. The only mineral I am more
than half deficient in is calcium.
The solution to for me to fix this deficiency is to take a daily calcium supplement in small
doses throughout the day. Calcium is best absorbed in small, frequent doses.1 Calcium is a
mineral with 99% of it being stored in the teeth, bones, blood, muscles, and fluid between the
cells.4 Osteopenia is caused by too little calcium over time, eventually leading to osteoporosis
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Diet Analysis
which is shrinking of bones and compromised bone tissue integrity. Brittle bones are more prone
to fractures and breaks.
It would not be difficult to increase my sodium intake by 900mg. My solution for this
minor deficiency is to cook with salt more often. Sodium is an electrolyte, therefore when the
concentration of sodium in the blood is low hyponatremia can occur.5 Sodium helps to regulate
the amount of water in and around your cells so your body can function properly. Another way to
meet the DRI of sodium is to include foods like salted nuts or pickles to my snack list.
I am less than half deficient in iron. I know this has always been a health issue, but I was
not aware of all the health implications that came with it. I was turned away from donating blood
due to low iron levels in the past. Iron is needed for brain function, energy metabolism, supports
the immune system and is a major component of blood.1 Low iron can cause lowered immune
support and function, fatigue and weakness, and reduce the body’s ability to fight infections.
Low iron can also lead to anemia.
There are two types of iron found in foods: heme and non-heme. Heme iron is found in
meat, poultry and fish.6 Non-heme iron is found in plant foods like fruit, vegetables, and nuts.6
Iron rich foods include meats like beef, lamb, chicken, and liver. Vegetables like spinach, string
beans, kale, collard greens are high in iron as well. Increasing the amount of the iron rich foods
that I already consume almost daily would help to correct this mineral deficiency. Foods high in
vitamin C like tomatoes and citrus fruits assist with the absorption of non-heme iron.
Even though I take a daily zinc supplement to my surprise I am still lacking by less than
half in the recommended intakes. Zinc is important for DNA and RNA synthesis, it also supports
the immune system, helping to fight infections.1 Foods that are rich in zinc are red meats, oysters,
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Diet Analysis
whole grains, and cereals. I do not consume whole grains and cereals, and oysters are a rarity due
to cost. A fair portion of my zinc intake comes from red meats like beef and venison. I could
meet the DRI’s with the occasional consumption of whole grains.
Discuss the likelihood and ease of actually making the suggested changes noted in the
above table.
According to the table above I am less than half deficient in several of the necessary
minerals. This still astounds me that I am deficient at all due to my healthy diet. This only makes
me think further about those people who do not consume a healthy diet at all or mainly live off of
fast food. It would not be too difficult to meet the DRI’s for each deficient mineral. Calcium
would be my biggest challenge, perhaps introducing a supplement that can be taken in small
doses through out the day as opposed to one large dose. Calcium is easily absorbed in smaller
doses. The table indicates that I am not over consuming any minerals which can have toxic
effects on the body. My long-term solution is to find a constant that will provide my body with
the optimum amount of vitamins and minerals through diet manipulation. I know this can be
done; it will just take some time to find the perfect amount of everything.
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Diet Analysis
References
1. Kebles A. Omega Z Diet for Weight Loss. Amazon; 2021.
2. Joan Salge Blake, Munoz KD, Volpe S. Nutrition : From Science to You. 4th ed. Pearson;
2019.
3. U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 - 2020
Dietary Guidelines for Americans. 8th Edition. Available
at http://health.gov/dietaryguidelines/2015/guidelines/ (2015).
4. Calcium Deficiency Causes. News-Medical.net. Published August 23, 2018.
https://www.news-medical.net/health/Calcium-Deficiency-Causes.aspx
5. Mayo Clinic Staff. Hyponatremia - Symptoms and causes. Mayo Clinic. Published 2018.
https://www.mayoclinic.org/diseases-conditions/hyponatremia/symptoms-causes/syc-
20373711
6. American Red Cross. Iron-Rich Foods. Redcrossblood.org. Published 2019.
https://www.redcrossblood.org/donate-blood/blood-donation-process/before-during-
after/iron-blood-donation/iron-rich-foods.html
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