Unit 3 Diet Analysis: Micronutrients: Water, Vitamins, and Minerals Worksheet Student Name: The Diet Analysis 3: Micronutrient assignment is an in-depth look at your water and micronutrient (vitamin and mineral) intake based upon your 5-day food diary from Unit 1. • Before you start this activity, you will need to have your food diary at hand in Cronometer to help enter your data. • This activity is broken into three parts with a few questions to address in each part. • You will be looking at your numbers for those nutrients. Part A: Water Analysis • What are the recommended dietary intakes for water based on the following measurements? Please note, do an online search to find these recommendations. • Cups: 15.5 • Ounces (oz.): 124 • Liters (L): 3.7 • Grams (g): 3,720 • Based upon your 5-day trends and daily diary, type a 75-150 word paragraph summary addressing the following questions: • How well was your daily water consumption compared to the recommended dietary intake? • Review the list of foods and drinks you consumed during the diet tracking activity in Diet Analysis 1. Which of them also included high amounts of water? (Note: you may need to look in your textbook or online if you are unsure of which foods have high water content) • Address the following questions: • Along with straight water (tap, bottled, etc.), what were some other examples of beverages that contained water sources you consumed during your 5 days? • What were some of food sources that contained water consumed during your 5 days? • What modifications would you make in the future based upon the results of Cronometer Summary of water: According to the ammount of water I am supposed to drink in a day, I was not even close to drinking that ammount. The most I ever drank in a day was 5 to 6 cups of water. This is way less than the recommended amount of 15.5 cups. However, I did have stuff like lettuce, spinach and apples to help with my low amount of pure water intake. Also, I did drink a lot of sweet tea and though its not near as good for you as water, it is mainly water and sugar. In the futre I would definatly start carring a water bottle with me to fill up when I can because I did not get near the amount of water that I needed. Part B: Vitamins • Complete the following chart for each of the vitamins. In the chart you will enter: • • • The Recommendation Daily Intakes. Reference your 5-day trends report from Cronometer and determine if your intake of a specific vitamin was deficient, adequate, or excessive. Then enter both your average intake in weight and percent in the appropriate box. • An example is provided in the chart in italics. From the text, enter one or two major role(s) for each vitamin in the body. Deficient Less than 80% (your two averages) Adequate Between 80-120% (your two averages) Excessive Greater than 120% (your two averages) Vitamin Recommended Daily Intake For Example: A You will need to find this B1 (Thiamine) B2 (Riboflavin) 1.2mg B3 (Niacin) 16mg B5 (Pantothenic Acid) 5mg B6 (Pyridoxine) 1.3mg 1.8mg 140% B12 (Cobalamin) 2.4 µg 4.5 µg 186% Folate 400 µg A 3000 IU C 90 mg 56 mg 62% D 600 IU E 15 mg 96 IU 16% 6 mg 40% 951.96 IU 34.4% Major role(s) in Body You will need to search for this in the text 1.6 mg 135% 2.0 mg 155% 1.3mg 18.8 mg 117% 5.1 101% 340 µg 84% 2556 IU 85% helps the body cells change carbohydrates into energy important for body growth and the production of red blood cells helps maintain healthy skin and nerves essential for the metabolism of food and also plays a role in the production of hormones and cholesterol. helps form red blood cells and maintain brain function helps metabolism form red blood cells and maintain the central nervous system helps maintain healthy teeth bones, tissue and skin It helps the body absorb iron and maintain healthy tissue helps the body absorb calcium It helps the body form red blood cells and use vitamin K K • 120 µg 43 µg 35% helps blood stick together and helps maintain bone health After completing the chart in the first step, type a 75-150 word summary paragraph addressing the following questions: • Was your intake of vitamins deficient, adequate or excessive? • Be sure to share examples of each when possible. • Select 3 vitamins and provide food examples for each. • Like the water sources, review the list of foods and drinks you consumed during the diet tracking activity in Diet Analysis 1. • What kinds of modifications might you make in the future based on your 5-day trend to improve your vitamin intake? Summary of Vitamins: My intake of vitamins was all over, some were really low while others were way over. Some days during the week I would eat healthier and this helped with some of this but other times I was just eating junk. Like how my intake of vitamin D was so low, givin that I can get this from the sun, I did not eat a lot of foods containing this. The one that was over almost every single day was B2, this was because I worked at a frozen yogurt store so I always had plenty of this. While my intake of vitamin D mostly came from ham, which I didn't even know had vitamin D. My intake of B5 was always where it was supposed to be which is because I always eat potatoes that I smoke. From looking at how low some of my vitamins are, I might need to take supplements in order to help me get the nessisary vitamins if I dont eat the right foods. Part C: Minerals • Complete the following chart for each of the mineral. In the chart you will enter: • The Recommendation Daily Intakes. • Reference your 5-day trends report from Cronometer and determine if your intake of a specific mineral was deficient, adequate, or excessive. Then enter both your average intake in weight and percent in the appropriate box. • An example is provided in the chart in italics. • From the text, enter one or two major role(s) for each mineral in the body. Mineral Recommended Daily Intake For Example: Selenium You will need to find this Deficient Less than 80% (your two averages) Adequate Between 80-120% (your two averages) 57.0 μg 104% Excessive Greater than 120% (your two averages) Major role(s) in Body You will need to search for this in the text • Calcium 1000 mg 1030 mg 103% Copper .9 mg1 1 mg 112% Iron 8 mg Magnesium 400 mg 195 mg 48% Manganese 2.3 mg 1.5 mg 66% Phosphorus 700 mg Potassium 3400 mg Selenium 55 µg 74 µg 134% Sodium 1500 mg 4632 mg 308% Zinc 11 mg 14.3 mg 130% 10.8 mg 134% 1537 mg 219% 2710 mg 79% Important for healthy bones and teeth; helps muscles relax and contract. needed for iron metabolism needed for energy metabolism Found in bones; needed for making protein, muscle contraction, nerve transmission, immune system health Part of many enzymes Important for healthy bones and teeth; part of the system that maintains acid-base balance Needed for proper fluid balance, nerve transmission, and muscle contraction protect the body from damage caused by harmful molecules Needed for proper fluid balance, nerve transmission, and muscle contraction needed for making protein and genetic material; as well as helping the immune system After completing the chart in the first step, type a 75-150 word summary paragraph addressing the following questions: • Was your intake of minerals deficient, adequate or excessive? • Be sure to share examples of each when possible. • Select 3 minerals and provide food examples for each. • Similar to the water sources, review the list of foods and drinks you consumed during the diet tracking activity in Diet Analysis 1. • What kinds of modifications might you make in the future based on your 5-day trend to improve your mineral intake? Summary of minerals: For the most part my mineral intake was excessive, especially sodium. Sodium was extremley high every day. Most of this came from eating fast foods and not stuff made fresh at home. On the other end my Magnesium intake was always low and the main food I got this from was potatoes, which I eat religiously. If it was not for that, the intake would be even lower for a lot of my minerals and vitamins. Then there is my calcium which was weirdly spot on almost every day. This came from me eating the yogurt at my workplace which helped keep me blanced on my Calcium intake. In the future I need to eat a lot less fast food because it casuing me to have an unreal amount of sodium which is not healthy in the slightest.
