Nutrition Essay

666 Words Oct 10th, 2014 3 Pages
Diet Analysis Project

I analyzed my food intake over a 24- hour period, and although I was not surprised by what I observed, I noticed that I was not meeting the daily requirements for all of the food groups. One major area of concern was my fruit intake. Even though I do eat fruit sometimes, I don’t eat it regularly, and the day that I observed my intake was no exception. I don’t eat as often as I should due to my schedule, and in addition to that, fruit just doesn’t seem substantial enough to justify choosing that as the food of choice when I just want something to quickly snack on. I checked MyPlate, and it confirmed that I was taking in nowhere near the recommended 2 cups of fruit per day.
Admittedly, my fruit intake has always
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MyPlate suggested that I need at least 90 mg per day of vitamin C. Through my analysis, I was able to see where I was getting my vitamin C from, in what amounts, and what I could do to improve my intake of the nutrient.

Most of my vitamin C came from the cup and a half of spinach I had, which contributed about 27 mg, and the baked potato I had, which added around 17 mg. These two combined for less than half of the recommended daily intake, despite comprising the majority of my total intake. The rest of my diet didn’t contribute nearly as much as either item. On the bright side, there are many foods that I currently have that can increase my vitamin C levels up to the daily recommended value. I do have orange juice, peppers, and broccoli to name a few items that I can easily substitute into my daily routine in order to close the vitamin C deficit that I currently am allowing to occur.
Before my morning workout, I can consume more fruits that are high in vitamin C for energy instead of my usual apple. I can make more dishes that include raw red and green peppers. Lastly, I can drink at least ¾ of a cup of orange juice instead of just my usual water.

1.) Angelo, Giana, & Higdon, Jane. (2013). Vitamin C. Retrieved from

2.) Ehrlich, Steven D. (2011). Medical Reference Guide:

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