HLTH 640
PERSONAL DIET ANALYSIS: MINERALS 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 802.00 mg
(80%)
1,000 mg At 80% my RDA
I don’t believe
there are any
severe
implications
Increase intake of
leafy greens
Iron 14.0 mg
(175%)
8.0 mg Nausea and
vomiting,
diarrhea,
constipation,
organ damage
Decrease
consumption of
meat, fish and
poultry
Magnesium 217.0 mg
(52%)
420.0 mg Weakness and
fatigue.
Confusion and
seizures,
depression
Increase
consumption of
green leafy
vegetables, nuts,
legumes
Phosphorous 1,053 mg
(150%)
700 mg Decrease in bone
mass, calcium
deposits in tissues
Decrease intake of
meat, fish, and
poultry
Potassium 2,890 mg
(85%)
3,400 mg At 85% my RDA
I don’t believe
there are any
severe
implications
Increase
consumption of
vegetables and nuts
Selenium 115.00
mcg
55 mcg Fatigue,
irritability, skin
rash, brittle hair
and nails, garlic
breath odor
Decrease
consumption of
meat and fish
Sodium 3,718 mg
(162%)
2,300 mg Edema,
hypertension
Decrease intake of
processed foods,
cease use of table
salt.
HLTH 640
Zinc 16.40 mg
(149%)
11.0 mg Cramps, diarrhea,
loss of appetite,
headaches,
impaired immune
function
Decrease
consumption of
meat and seafood
Question Responses:
1. It seems as though it is on a weekly basis, I am reminded that I eat far too much meat,
fish, and poultry. Luckily enough I have yet to experience any of the symptoms of
toxicity for any of the various minerals that I have nearly doubled the daily recommended
intake. Looking at my daily Iron intake is absolutely shocking, 175% of the RDA for that
particular mineral. Trace amounts of iron can be found in meat, fish, poultry, enriched
and fortified breads and cereals. When looking at my food log, it is clear what the main
source is. This is coupled with my use of table salt and other seasonings and sauces that
contain sodium. At 162% the RDA for sodium I am well within range of experiencing
symptoms of toxicity. Edema and hypertension, can occur when an intake is at or above
2,300 mg/day, seeing as I’m consuming 3,718 mg/day I’d say that a change is in order.
2. When looking at the table I think its clear what changes need to be made. I believe that if
and when I institute these changes then all of my numbers should balance out. Decreasing
my consumption of meat, fish, and poultry should significantly decrease my levels of
iron, phosphorus, selenium, sodium, and zinc. Inversely by decreasing consumption of
meats, and increasing consumption of leafy green, nuts, and legumes. I should be able to
raise my levels of calcium, magnesium, and potassium.
HLTH 640
I think these changes are more than possible, it will just take an increased level of focus
and practicality. “Meal planning was associated with a healthier diet and less obesity
(Ducrot et al., 2017)”. Taking the time to meal prep and stock my kitchen with healthy
options will be imperative to my success in not only changing my diet, but essentially
changing my current lifestyle.
References:
1.) Ducrot P, Méjean C, Aroumougame V, et al. Meal planning is associated with food
variety, diet quality and body weight status in a large sample of French adults. Int J
Behav Nutr Phys Act. 2017;14(1):12. Published 2017 Feb 2. doi:10.1186/s12966-017-
0461-7
2.) Blake, J. S., Munoz, K. D., & Volpe, S. (2019). Nutrition: from science to you. Pearson.
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