My Diet Analysis - Here is a reference that can be used for Nutrition 101. It\'s called My Diet PDF

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Here is a reference that can be used for Nutrition 101. It's called My Diet Analysis. Enjoy! ...

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Hall 1 Jessica Lynn Hall Professor De Leon Nutrition 101 06 June 2016 Diet Make-Over Looking at the MyDietAnalysis, it was made aware to me that I needed to increase my intake of several nutrients and maybe decrease as well, depending on if eating too many nutrients of a certain food is a good thing compared to supplementation. My 3 major dietary changes that I will make are: one, the increase of calcium in my diet and drinking/eating calcium throughout the day rather than taking it in large portions. Two, the increase of potassium as my levels of potassium were low and three, the decrease of Vitamin A because the actual amount I ate during those 3 days equates to 1,010.22 compared to the RDA of 700. To increase calcium intake, I will make sure to drink more milk. Whole Milk is my favorite flavor of drink, and I will make sure to drink that more often. Not only is there calcium in milk, but there is also other nutrients such as potassium. I will also eat more yogurt, as it is common knowledge that humans technically should not be drinking milk after they are done weaning; yogurt would be the healthier option, here. In order to increase the absorption of calcium, I will no longer eat cereals or veggies with it because they contain minerals such as phytates, oxalates, and urates which ultimately bind to calcium to prevent it from being absorbed into the bloodstream. The foods that were used to help me reach the maximum intake of calcium according to the RDA, was yogurt, milk, and cheese. I needed lots of milk fortified with vitamin A and D in order to make sure I was consuming the daily mark.

Hall 2 For the increase of my potassium intake, I researched the food sources for potassium and they included bananas, dark leafy greens, potatoes, squash, yogurt, fish, and avocadoes. Secondly, to increase my potassium intake, I will increase my intake of yogurt, because that way I will have increased in calcium as well since calcium is found in yogurt. I will also make sure to not drink caffeine while consuming potassium because caffeine prevents or disrupts the absorption of potassium. The three foods that I needed to take to up my intake of potassium were dark leafy greens, bell peppers, and bananas. As for the decrease of Vitamin A, I need to decrease my intake of foods that contain Vitamin A and Beta-Carotene, which is also a form of Vitamin A. I need to decrease the amount of carrots I consume, of juices and mango. According to the All Daily Report, my intake of Vitamin A was 6,172 which seems an impossible feat. Although I do know that as long as I am not taking supplements, my body naturally increases rate of absorption and decreases the rate depending on the nutrient stores in your body. In order to avoid an overdose in supplementation, instead I will consume Vitamin A through plant-based materials. In conclusion, I realized that I needed to be careful about what I chose to ate that day so I reached the number of calories while, at the same time, acquiring all the nutrients. For calcium, I needed to drink milk in the morning and consume it throughout the day by steaming spinach or consuming yogurt. For Potassium, I needed to up my intake of spinach, bananas, and bell peppers. And finally, I needed to decrease my Vitamin A by making sure I did not take supplements, did not drink any juices containing beta-carotene, or consume too much carrots but still making sure I was in the range of the RDA.

Hall 3...