This past semester I took a nutrition class that described how the body digests and absorbs nutrients, especially protein, carbohydrates, and fats. We used a website to track our diets for 3 days and the website took the average of the different nutrients and minerals consumed. We then had to write a paper that analyzed our diets. I thought that it would be interesting to share what my diet consists of, the nutrients described are ones that I am deficient in.
Fats:
For total fat, I consumed 19% of my calories of fat and the goal is 20-35% of calories from fat. I am under the allowance, which the website we used customizes your daily nutrient needs based on your age, gender, height, weight, and amount of physical activity. Continuing with fat, I am deficient in linoleic acid and alpha linoleic acid. Linoleic acid, or omega-6 can be found in foods such as olive oil. Alpha linoleic acid, or omagea-3 can be found in foods such as fish oils. I now incorporate more fat into my diet by making my own salad dressings with apple cider vinegar and olive oil. I also take a cod liver oil supplement to boost my intake of omaga-3.
Calcium:
I am very deficient in calcium, which was very surprising to me, because I eat a lot of yogurt. The target amount is 1000mg and I ate 543mg. This is a very important mineral, because it is stored in the bones and teeth and a deficiency can lead to stress fractures because the bones will not be as strong. I had a stress fracture a couple years ago from running, and looking back, I was not eating nearly enough calcium. I am going to incorporate more calcium into my diet by eating more yogurt and drinking more almond milk.
Iron:
My iron intake was a little low, I had an average intake of 13mg and the goal was 18mg. Iron can be found in foods such as green leafy vegetables and raisins. Iron deficiency is very common among people in the United States. Symptoms of iron deficiency include fatigue and a decreased ability to carry out normal daily activities. Iron deficiency can also lead to anemia. I am increasing my iron by eating more spinach and raisins. Also, blackstrap molasses is a good supplement to take for low iron.
Vitamin D:
There are 2 forms of vitamin D, one is vitamin D2 which can be acquired from foods such as fatty fish, cod liver oil, fortified milk, and fortified breakfast cereals. The other form, is vitamin D3 which can be acquired from sun exposure. Vitamin D helps in the absorption of calcium as well. When vitamin D consumption is low, calcium absorption is reduced. After learning this, I now incorporate more vitamin D by taking a cod liver oil supplement, which also solves the low omega-3 intake problem. Orange juice fortified with vitamin D can be a good source as well, and occasionally I will have some.
My calorie intake was also low, as well as the nutrients and minerals described. I need to eat more calories, because of all the physical activity I do. For the 3-day average, I ate 2,068 calories and the target is 2,400 calories. It is very important to fuel your body with calories, especially calories from healthy sources of food. I learned a lot about what I need to change in my diet after completing this assignment for my nutrition class.
