In my diet I have many good days and many bad days. Some days I get well rounded meals and some days my meals are quick and easy. I have learned that my quick and easy meals are not going to get me to my goal weight unless I want to lose weight. For the 3 days I chose to record I saw that those easy meals are leading me to having many deficiencies. If I keep eating like I did I will have deficiencies of Fiber, Calcium, Potassium, Copper, Copper, Iron, Magnesium, Vitamin B6, Vitamin C, Vitamin D, Vitamin E, and Choline. To improve my diet in these areas I can eat things that are high in each mineral/vitamin.
I have done a good job eating whole grains, beans, starchy vegetables and fruits because I have carbohydrates best covered with the 3 days …show more content…
However, I am getting a bit too much saturated fat. I need to watch out for taking in too much saturated fat since it can lead to high cholesterol and heart disease. Saturated fats are found mostly in animal products like milk or fatty meats. I eat cheeseburgers and drink lots of milk which could make my nutrient chart show high levels of saturated fats. As for fiber, I am not getting enough in my diet. I should be getting at least 25 grams per day but, I am only getting an average of 11.3 grams per day. To increase my fiber intake I need to eat more apples, bananas, artichoke, and sweet potatoes. Not only is fiber for preventing/curing constipation, it also can lower your risk of diabetes and heart …show more content…
On average my diet is deficient in calcium, potassium, copper, iron, and magnesium. Occasionally, phosphorus, selenium, and zinc. These major minerals are very important to one’s diet and needed to make your body function correctly. Magnesium is needed for making protein and helping the immune system function. Nuts, chocolate, and “hard” drinking water are good sources of magnesium. Potassium is a part of the nerve and muscle functions. Some ways to get potassium in your diet is through eating bananas, tomatoes, and citrus fruit. Copper is a part of many enzymes and also the metabolism of iron. Copper is found in legumes, nuts, whole grains, and water. Iron helps red blood cells do their everyday jobs. Iron-rich foods are red meat, egg yolks, dried fruits, and leafy greens. Every once in awhile I don’t eat enough phosphorus-rich, selenium-rich, or zinc-rich foods. If I don’t take in more milk and greens I could have a phosphorus deficiency causing problems with my bones and teeth, and maintaining balances in my pH. Selenium is needed in trace amounts in your system as antioxidants. Meat, seafood, and grains have selenium in them. Zinc is also needed in trace amounts to help your immune system function. Zinc is found in meats and
I have done a good job eating whole grains, beans, starchy vegetables and fruits because I have carbohydrates best covered with the 3 days …show more content…
However, I am getting a bit too much saturated fat. I need to watch out for taking in too much saturated fat since it can lead to high cholesterol and heart disease. Saturated fats are found mostly in animal products like milk or fatty meats. I eat cheeseburgers and drink lots of milk which could make my nutrient chart show high levels of saturated fats. As for fiber, I am not getting enough in my diet. I should be getting at least 25 grams per day but, I am only getting an average of 11.3 grams per day. To increase my fiber intake I need to eat more apples, bananas, artichoke, and sweet potatoes. Not only is fiber for preventing/curing constipation, it also can lower your risk of diabetes and heart …show more content…
On average my diet is deficient in calcium, potassium, copper, iron, and magnesium. Occasionally, phosphorus, selenium, and zinc. These major minerals are very important to one’s diet and needed to make your body function correctly. Magnesium is needed for making protein and helping the immune system function. Nuts, chocolate, and “hard” drinking water are good sources of magnesium. Potassium is a part of the nerve and muscle functions. Some ways to get potassium in your diet is through eating bananas, tomatoes, and citrus fruit. Copper is a part of many enzymes and also the metabolism of iron. Copper is found in legumes, nuts, whole grains, and water. Iron helps red blood cells do their everyday jobs. Iron-rich foods are red meat, egg yolks, dried fruits, and leafy greens. Every once in awhile I don’t eat enough phosphorus-rich, selenium-rich, or zinc-rich foods. If I don’t take in more milk and greens I could have a phosphorus deficiency causing problems with my bones and teeth, and maintaining balances in my pH. Selenium is needed in trace amounts in your system as antioxidants. Meat, seafood, and grains have selenium in them. Zinc is also needed in trace amounts to help your immune system function. Zinc is found in meats and