You will evaluate the adequacy, deficiency, and health benefits of your vitamin content based on the “My Food List” Report and “Actual Intake vs. Recommended Intake” Report in MyDietAnalysis.
QUESTION
Food Record Analysis 3 Instructions
Vitamins Analysis
Brief Description:
You will evaluate the adequacy, deficiency, and health benefits of your vitamin content based on the “My Food List” Report and “Actual Intake vs. Recommended Intake” Report in MyDietAnalysis.
Details:
Go to MyDietAnalysis.
Click on “Reports” and then click on “Single Nutrient Report.”
Select each of the following nutrients from the drop down menu.
Vitamin A
Beta Carotene
Thiamin
Riboflavin
Niacin
B6
B12
Vitamin C
Vitamin D
Vitamin E
Folate
In addition, analyze the “Actual Intake vs. Recommended Intake” Report in MyDietAnalysis. For this assignment, you will be analyzing a total of 12 reports.
You will need to select each nutrient separately and show a different report for each nutrient. You may also print the reports if that helps you to get a better overall visual.
Examine the vitamin content from all reports. Compare your actual intake to the recommended intake. Compare your findings with the recommendations in your textbook. Note areas in which your vitamin consumption is adequate and deficient. Once you examine the reports, complete the following table:
| Nutrient | Actual Consumption-vs-Recommended Consumption
(An analysis) |
Health implications if I don’t make any changes to my diet
(Be specific – based on scholarly resources) |
Specific Recommendations. Specific suggestions to improve in this area |
| Vitamin A | |||
| Beta Carotene | |||
| Thiamin | |||
| Riboflavin | |||
| Niacin | |||
| B6 | |||
| B12 | |||
| Vitamin C | |||
| Vitamin D | |||
| Vitamin E | |||
| Folate |
In addition to submitting the above completed chart respond to the following:
1.Explain how the foods you consume are contributing positively or negatively to your diet and health, highlighting at least 2 specific examples you noted in the above chart.
2.Discuss the liklihood and ease of actually making the suggested changes noted in the above chart. Explain your answer. For full credit at least 7 specific examples must be provided.
As you complete this assignment, consider the various vitamins, nutrient density, and calories in your discussion. This is your opportunity to demonstrate your mastery of the subject matter. General broad answers do not earn as many points as specific examples. Multiple, specific, and applicable suggestions for improvement help demonstrate your mastery of the material and your understanding of how to manipulate a diet.
Be sure to use the textbook and at least one other scholarly source to support your answers. (Be sure to use a total of two references.) In addition to the assigned reading, you may use any of the Appendices in the back of the textbook for ideas.
Review the grading rubric before writing the analysis so you know how points are earned for this assignment. The analysis must be no more than 21/2 pages, and it must be double-spaced. All citations must be in current AMA format.
ANSWER
| Nutrient | Actual Consumption-vs-Recommended Consumption (An analysis) | Health implications if I don’t make any changes to my diet (Be specific – based on scholarly resources) | Specific Recommendations. Specific suggestions to improve in this area |
|---|---|---|---|
| Vitamin A | 800 mcg (actual) vs. 900 mcg (recommended) | Inadequate intake of vitamin A can lead to impaired vision, weakened immune function, and increased susceptibility to infections. It may also affect skin health and hinder growth and development. | Increase consumption of foods rich in vitamin A such as sweet potatoes, carrots, spinach, and apricots. Consider incorporating fortified foods or supplements if necessary. |
| Beta Carotene | 3 mg (actual) vs. 6 mg (recommended) | Low beta carotene intake may increase the risk of certain cancers, vision problems, and compromised immune function. It also plays a role in skin health and antioxidant protection. | Include more fruits and vegetables high in beta carotene, such as carrots, sweet potatoes, spinach, and mangoes. Consider adding a variety of colorful produce to your diet. |
| Thiamin | 1.2 mg (actual) vs. 1.2 mg (recommended) | Thiamin deficiency can lead to beriberi, a condition characterized by muscle weakness, fatigue, and neurological issues. | Ensure consumption of thiamin-rich foods like whole grains, legumes, nuts, and pork. Avoid excessive consumption of refined grains. |
| Riboflavin | 1.3 mg (actual) vs. 1.3 mg (recommended) | Inadequate riboflavin intake may result in mouth sores, skin disorders, and impaired energy production. It is also essential for normal growth and development. | Include sources of riboflavin in the diet such as dairy products, eggs, lean meats, and leafy green vegetables. Avoid excessive exposure of riboflavin-rich foods to light, as it can degrade the nutrient. |
| Niacin | 15 mg (actual) vs. 16 mg (recommended) | Insufficient niacin intake can lead to pellagra, a condition characterized by skin rashes, digestive issues, and cognitive impairments. It is also involved in energy metabolism. | Include niacin-rich foods like poultry, fish, peanuts, whole grains, and legumes in your diet. Consider fortified cereals or supplements if needed. |
| B6 | 1.5 mg (actual) vs. 1.3 mg (recommended) | Inadequate intake of vitamin B6 can result in anemia, impaired immune function, and neurological disorders. It is also involved in the metabolism of amino acids and neurotransmitters. | Consume foods rich in vitamin B6, such as poultry, fish, bananas, potatoes, and chickpeas. Avoid excessive processing and cooking methods that may destroy the nutrient. |
| B12 | 2.8 mcg (actual) vs. 2.4 mcg (recommended) | Low vitamin B12 intake can lead to megaloblastic anemia, nerve damage, and cognitive decline. It is primarily found in animal-based foods and is essential for red blood cell production and neurological function. | Increase consumption of vitamin B12 sources like lean meats, fish, eggs, and dairy products. Consider fortified foods or supplements for individuals following vegetarian or vegan diets. |
| Vitamin C | 90 mg (actual) vs. 75 mg (recommended) | Inadequate intake of vitamin C may lead to scurvy, impaired wound healing, and compromised immune function. It is also a powerful antioxidant and aids in collagen synthesis. | Include vitamin C-rich foods such as citrus fruits, berries, kiwi, bell peppers, and broccoli. Incorporate a variety of fruits and vegetables in your diet to ensure sufficient intake. |
| Vitamin D | 10 mcg (actual) vs. 15 mcg (recommended) | Insufficient vitamin D intake can result in weakened bones, increased risk of fractures, and impaired calcium absorption. It also plays a role in immune function. | Increase exposure to sunlight, which triggers vitamin D synthesis in the skin. Include vitamin D-fortified dairy products, fatty fish, and egg yolks in the diet. Consider supplements if necessary. |
| Vitamin E | 7 mg (actual) vs. 15 mg (recommended) | Inadequate intake of vitamin E may lead to neurological issues, muscle weakness, and impaired immune function. It is also an antioxidant that protects against oxidative damage. | Incorporate vitamin E-rich foods like nuts, seeds, vegetable oils, and leafy green vegetables. Choose whole foods over refined oils for optimal vitamin E intake. |
| Folate | 300 mcg (actual) vs. 400 mcg (recommended) | Insufficient folate intake can result in megaloblastic anemia, birth defects during pregnancy, and increased risk of certain cancers. It is essential for cell division and DNA synthesis. | Consume folate-rich foods such as dark green leafy vegetables, legumes, fortified grains, and citrus fruits. Consider folic acid supplements for pregnant individuals or those planning pregnancy. |
Explanation of how the foods contribute positively or negatively to diet and health:
Vitamin A: The intake is adequate, which contributes positively to vision health and immune function.
Thiamin: The intake is adequate, which helps support energy metabolism and prevents thiamin deficiency-related conditions.
Vitamin C: The intake is above the recommended level, contributing positively to immune function and antioxidant protection.
Likelihood and ease of making suggested changes:
Increasing intake of vitamin A-rich foods: Likelihood and ease are high as there are various
sources available, such as sweet potatoes and carrots.
Consuming more foods high in vitamin E: Likelihood and ease are moderate as incorporating nuts and vegetable oils into the diet can be relatively simple.
Adjusting vitamin D intake through sunlight exposure: Likelihood and ease depend on factors such as location and climate. If living in a sunny area, it can be relatively easy to increase sunlight exposure for vitamin D synthesis.
Including folate-rich foods: Likelihood and ease are high as foods like dark leafy greens and citrus fruits are readily available.
Ensuring adequate intake of B vitamins: Likelihood and ease can vary depending on dietary preferences and restrictions. Incorporating a variety of whole foods can help achieve the recommended levels.
Consuming more foods rich in beta carotene: Likelihood and ease are high as there are many sources available, such as carrots and sweet potatoes.
Increasing vitamin C intake: Likelihood and ease are high as there are numerous fruits and vegetables that provide vitamin C, such as citrus fruits and bell peppers.
Overall, making suggested changes to improve vitamin consumption can be feasible with proper planning, diverse food choices, and a focus on nutrient-dense options.
