HLTH 640
Kristen Skaugen
HLTH 640
Personal Diet Analysis: Vitamins
Nutrient Actual
Amount
Consumed
Recommended
Consumption
What are the
health
implications of
your current
intake?
Specific
Recommendations
.
Specific
suggestions to
improve
in this area
Vitamin A RAE –
5,854.41 mcg
(avg 976
mcg/day)
700.0 mcg/day Currently, I am
over the
recommended
amount per day
however still at a
healthy level in
order to assist in
bone health and
help to prevent
osteoporosis.
I would recommend
that I continue to fit
into my regular diet
some eggs
(specifically the
yolks) and cheeses,
as both are good
sources of Vitamin
A.
Beta
Carotene
28,959.3 mcg
(avg 4,827
mcg/day)
n/a There are no
recommendations
on a minimal
amount, however it
would be best to
continue
consuming beta
carotene as much as
possible in order to
help reduce the
development of
breast, lung, or
pancreatic cancers.
One
recommendation is
to continue and
purposefully
consume more
fruits and
vegetables,
especially carrots,
broccoli, and
peppers.
Thiamin 5.98 mg (avg
1.00 mg/day)
1.1 mg/day Thiamin is
important in the
functioning of the
nervous system as
well as energy
metabolism.
I recommend
bumping up my
consumption of
whole grain breads
and pastas to
continue my current
levels of thiamin.
HLTH 640
Riboflavin 10.55 mg (avg
1.76 mg/day)
1.1 mg/day While I am above
the recommended
amounts of
riboflavin, there is
no harm in the
additional amounts,
as well as no extra
added benefit.
Riboflavin is
absorbed and
excess amounts are
excreted in urine.
While my daily
intake is about
right, there is room
for options in how I
consume my
riboflavin, such as
adding in low-fat
milk.
Niacin 123.18 mg
(avg 20.50
mg/day)
14.0 mg/day Niacin is needed in
order to keep skin
cells healthy and
the digestive
system functioning
properly1. As I do
not get quite the
recommended
amount, I may also
be putting myself at
risk for heart
disease over a
prolonged period of
time being low in
niacin.
Niacin is found in
poultry, which is
usually a large part
of our household
diet. It would be
recommended to
increase that
consumption in
order to maintain a
level of niacin that
is beneficial to my
overall health.
B6 11.11 mg (avg
1.85 mg/day)
1.3 mg/day Vitamin B6 helps
the immune system
to remain strong
and guard against
infection. While
my levels are a
little low, in the
long run this could
affect the way that
my body is able to
fight off germs and
illness.
B6 is found in
animal food sources
like chicken and
meat. As
recommended for
niacin, an increase
in chicken
consumption would
benefit me for
overall health and is
something that I
enjoy eating.
Another good
source of B6 is
peanut butter,
which could be
swapped out for the
butter on my toast
HLTH 640
in the morning.
B12 33.41 mcg (avg
5.57 mcg/day)
2.4 mcg/day In Vitamin B12, I
am only taking in
less than half of the
recommended daily
amount. This could
put me at risk for
macrocytic anemia
and nerve damage.
I recommend that I
greatly increase my
intake of meat,
poultry, and dairy
products. Adding
in low-fat milk or
yogurt for snacks,
or including more
meat in meals
would help to
increase my B12
level.
Vitamin C 682.38 mg
(avg 114.0
mg/day)
75.0 mg/day Vitamin C is used
to help form
cartilage, muscle,
and collagen in
bones. A diet low
in Vitamin C can
mean the person
experiences easy
bruising, easy
bleeding, and joint
or muscle pains.
Adding in orange
juice is an easy way
to increase my
Vitamin C intake.
Vegetables such as
broccoli, peppers,
and tomatoes are
also great sources
of Vitamin C and
are often
incorporated into
our household
meals. There needs
to be a conscious
effort to include
more throughout
the week.
Vitamin D 18.24 mcg (avg
3.04 mcg/day)
15.0 mcg/day My current level of
Vitamin D is well
below the current
recommendation.
Vitamin D
deficiency can lead
to greater risk of
skin cancer as well
as muscle and bone
weakness and pain.
The best way that I
could include more
Vitamin D into my
diet is to drink
milk. While I enjoy
the taste of milk, I
often forego milk
for a calorie-free
drink, without
thinking about the
benefits the milk
might give to me.
Vitamin E 41.36 mg (avg
6.89 mg/day)
15.0 mg/day My current level of
Vitamin E is less
Boosting my
consumption of
HLTH 640
than half of the
recommended daily
amount. A diet low
in Vitamin E can
cause nerve and
muscle damage as
well as vision
problems.
avocados and leafy
greens will help to
increase levels of
Vitamin E in a way
that is enjoyable for
me. Seeds and nuts
are great sources of
Vitamin E, but not
something that I
enjoy much,
however, it may be
worth trying
different types to
find a new variety
that I like.
Folate 2,222.87 mcg
(avg 370.0
mcg/day)
400.00 mcg/day Currently, my folate
consumption is a
little low, but fairly
close to the
recommended
amount. Folate is
used to form RNA
and DNA and tell
the cells what to do.
It is also important
in helping to reduce
risk of certain types
of cancers.
Increasing my
consumption of
broccoli and
spinach is
manageable as well
as beneficial to my
health to maintain
or increase current
levels of folate.
Question Responses:
1. Overall in consumption of vitamins, I think I am doing alright for not being purposeful in
my consumption. However, the vitamins that I am low on are rather significant – Vitamin D and
Vitamin E. Much of what is noted with low consumption of Vitamin D is related to bone and
muscle pain, things that I can see are starting to make their presence known during my daily
activities. While during my collegiate years I was a long and triple jumper in track & field and
spent a lot of time pounding on my joints and bones, there was never the thought to help prevent
future pain with my nutrient intake. This deficiency can also build up and put me at greater risk
for breast cancer down the road2. Two types of foods that my diet is low in is leafy greens and
milk, both of which are enjoyable for me. The leafy greens helping with the current lack of
Vitamin E in my diet.
2. Most of the recommendations that were made in the table above are completely likely,
however I need to make a conscious effort to include some of them in my diet on a regular basis.
Leafy greens, such as spinach are enjoyable to me, however I do not usually think to buy it on a
HLTH 640
regular basis unless I find a recipe that includes it. As I have used it more, I have become more
comfortable with incorporating it even when a particular recipe does not call for it. A reasonable
swap in my diet would also be to include more milk. This is something that I enjoy drinking
with my meals and have quite a bit in the past. However, over the past few years, I have been
more focused on eliminating the calories from my drinks, since I generally have a drink sitting
near me all day long, so as not to overconsume calories from just a drink I am mindlessly sipping
on. Making milk a part of my mealtime would be simple and more likely if I were to focus on
water consumption during my mindless drinking times.
References
1. Blake JS, Munoz KD, Volpe S. Nutrition: From Science to You. 4th ed. NY, NY. Pearson;
2019.
2. Vitamin D Deficiency: Symptoms & Treatment. (2019). Cleveland Clinic.
https://my.clevelandclinic.org/health/articles/15050-vitamin-d--vitamin-d-deficiency
Powered by TCPDF (www.tcpdf.org)
