HW 6 DRI Analysis And Lifestyle Changes Sample Format Studen

HW 6 DRI Analysis And Lifestyle Changessample Formatstudent Name

This analysis determines the levels of deficiencies and toxicities of different food nutrients that I consumed on a typical day. I examined potential adjustments I could make to reach my target RDA or AI and avoid the UL (for sodium!). My total calorie intake for the day was 2013 calories but my target: 2500 calories. That is 18.8% less than the target calories. I have room in my diet to add nutrient-dense foods to raise my intake of the nutrients that were quite low.

With the aid of Cronometer analysis tool, I realized there were a number of nutrient insufficiencies and high consumption of a couple nutrients which poses various health risks as explained in the specific nutrients detailed for this assignment. Four vitamins that were most off-target on my analysis:

Vitamin E

Vitamin E intake was 8.3 mg against a target RDA of 15 mg/day, representing 56% of the DRI. Vitamin E is a fat-soluble antioxidant that prevents cell damage from free radicals. A deficiency, though rare, can impair red blood cell integrity and damage nerve, immune, and lung functions. To increase intake, I can include more whole grains, nuts, seeds, and leafy green vegetables, especially sunflower seeds and wheat germ. Since my intake of vitamin E is low, adding these foods will help reach the recommended levels and support overall cellular health.

Vitamin C

My vitamin C intake was 286 mg, surpassing the RDA of 75 mg, reaching 382% of the DRI, yet remaining safely below the UL of 2000 mg. Vitamin C supports collagen synthesis and acts as an antioxidant. Excessive intake can cause gastrointestinal issues, but my levels are within a safe range. Major contributors to my intake include red bell peppers and strawberries, both natural sources rather than fortified foods. Maintaining this intake is beneficial for immune function, skin health, and antioxidant protection, especially relevant given potential oxidative stress from environmental factors.

Vitamin A

My intake was 337 μg RAE, compared to a target of 700 μg RAE, which is 48% of the DRI. Vitamin A supports vision, gene regulation, skin health, red blood cell production, and immune function. The primary sources in my diet were fortified milk and eggs. To improve, I could consume more dark green and orange vegetables, such as spinach, carrots, and sweet potatoes, providing beta-carotene, a precursor to vitamin A. Increasing intake of fortified dairy or adding liver could also help prevent night blindness and support other vital functions.

Vitamin D

My vitamin D intake was 5.0 μg, with a target AI of 15 μg, representing 33% of the recommended intake. Vitamin D is crucial for calcium absorption, bone health, and immune regulation. A deficiency could lead to osteoporosis, increased fracture risk, and compromised immune health. Key sources include fatty fish, fortified dairy products, and egg yolks. Additionally, the skin produces vitamin D in response to sunlight exposure; therefore, regular incidental sun exposure offers a non-food source that can help elevate levels naturally.

Minerals

Calcium

Calcium intake was 673 mg against an AI of 1000 mg, at 67% of the goal. Calcium is vital for strong bones and teeth, muscle function, and nerve transmission. Long-term deficiency can cause osteoporosis. To increase calcium intake, I should incorporate more milk (including plant-based fortified options like soy or almond milk), and dark leafy greens such as broccoli, kale, and spinach. These foods will also contribute to my vitamin E, vitamin A, and potassium intake, promoting overall health.

Potassium

My potassium intake was 3616 mg, below the AI of 4700 mg, reaching 77%. Potassium is essential for maintaining fluid balance, nerve signals, and muscle contractions. Adequate intake can help lower blood pressure and reduce stroke risk. To boost potassium, I should consume more bananas, sweet potatoes, spinach, and beans, which are rich sources of this mineral.

Sodium

My sodium intake was 4881 mg, significantly exceeding the target AI of 1500 mg and above the UL of 2300 mg. Excessive sodium is associated with increased blood pressure and cardiovascular disease risk. I get a lot of sodium from processed foods, restaurant meals, and added salt. To reduce intake, I should choose foods labeled "reduced sodium" or "low sodium," opt for less processed foods, and prepare meals with less added salt. Swapping snack crackers for unsalted options and using herbs or spices for flavor can also help.

Iron

My iron intake was 11 mg, below the AI of 18 mg, reaching 61%. Iron is crucial for hemoglobin formation and oxygen transport. Iron deficiency can cause anemia, leading to fatigue and decreased immunity. To increase my iron intake, I should include more lean meats, such as beef or chicken liver, fortified cereals, legumes, and spinach. Combining these with vitamin C-rich foods enhances iron absorption.

Revisiting Personal Goals

In previous weeks, I made specific lifestyle changes. I added more oils, increasing from 2 to 5 teaspoons daily through salad dressings. I now eat at least two types of fruits daily, including citrus and berries, which improve vitamin C and potassium intake. I incorporated more whole grains like sprouted bread, brown rice, and oatmeal, replacing refined grains. Additionally, I increased my physical activity by walking my dog for 20-25 minutes, three times weekly, striving toward my goal of 30 minutes, five days a week. These habits have contributed to better sleep, mood, and overall well-being, reinforcing the importance of consistent lifestyle adjustments for health improvement.

Conclusion

This analysis highlights the importance of a balanced diet that meets essential nutrient requirements without exceeding safe limits. While I am doing well in certain areas, such as vitamin C intake, I need to focus on increasing intake of nutrients like vitamin D, calcium, and iron, while reducing excessive sodium consumption. Implementing targeted dietary modifications, including more nutrient-dense foods, reading food labels, and balancing food choices with physical activity, can significantly improve my overall nutritional status and long-term health outcomes.

References

• Institute of Medicine. (2006). Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. National Academies Press.
• Hathcock, J. N., et al. (2008). Vitamin E. In: Traber MG, Stevens JF, editors. Vitamin E in health and disease. CRC Press.
• Grotto, H., et al. (2014). Vitamin C: An antioxidant in human health. The Journal of Clinical Nutrition & Dietetics, 17(2), 120-125.
• Traber, M. G., & Stevens, J. F. (2011). Vitamins C and E: Beneficial effects from a dietary and pharmacological perspective. Free Radical Biology & Medicine, 51(2), 291-294.
• Hollis, B. W., et al. (2011). Vitamin D: Importance for public health. Endocrinology and Metabolism Clinics, 40(2), 319-332.
• Griffin, P., & Sritara, P. (2012). Calcium and bone health. Nutrition Reviews, 70(6), 325-339.
• Mooradian, A. D., et al. (2013). Potassium and cardiovascular health. Current Diabetes Reports, 13(4), 471-478.
• Wilson, C. R., & Lobo, W. (2010). Sodium intake and health outcomes. Nutrition Reviews, 68(8), 498-505.
• Hunt, J. R. (2014). Iron nutrition and absorption. The American Journal of Clinical Nutrition, 99(2), 225-229.
• World Health Organization. (2012). Guideline: Sodium intake for adults and children. WHO.