Michael Mentado NF 25 Mt. San Antonio College, Fall 2012 C.

Betty Crocker, MPH, RD

Rethinking My Diet
Throughout my diet, I have made poor decisions with the food that I intake, yet these choices have been considered modifiable. Though at times we dont think about it, the food we eat really does affect the manner in which our body performs, so it is true what they say, You are what you eat. Under various circumstances, the meals that we eat dont always provide the most nutrition. Unfortunately, these are obstacles I came across while analyzing my daily food consumption.

Food Analysis 1: Deficiencies & Excess

1) Deficiencies
A. Water:
Main Function: Water helps with thermoregulation, when disposing of heat, as a result of metabolism. Also, it helps transfer nutrients to cells, and it helps rid the body of unnecessary wastes. It works as a solvent for minerals, amino acids, glucose, and other nutrients. Deficiency: Water deficiency can compromise kidney efficiency, reduce blood pressure, cause dehydration, increase body temperature, cause constipation, or in serious cases cardiac arrest (heart attack).

B. Vitamin A: Main Function: Vitamin A helps maintain a healthy vision, helps in

maintaining dermis, supports immune defense, assist in regulation of reproduction, & allows for regular cell development.

Deficiency: Low intake of this vitamin may cause cracks in teeth,

susceptibility to infection, night blindness, mental depression, & anemia.

 Sources: Is found in Spinach, Liver, & Eggs. C. Vitamin D: Main Function: Vitamin D helps raise blood calcium and phosphorus levels Deficiency: The deficiency of this vitamin may cause abnormal bone growth,
osteomalacia, joint pains, rickets, teeth malformations, and muscle spasms.

Sources: This vitamin may be provided by Sunlight, Salmon, Sardines, and

Tuna.

D. Vitamin E: Main Function: Vitamin E serves as an antioxidant, supports immune system

functions, helps in the development of nerves, & helps maintain brain tissue.

Deficiency: When deficient in this vitamin, it may cause nerve degeneration

(nerve damage), weakness, difficulty walking, leg cramps, & breaking of red blood cells.

Sources: This vitamin may be found in Canola Oil, Sunflower Seeds, &
Wheat Germ.

E. Vitamin C: Main Function: This vitamin assists enzymes in their roles, helps transport
fatty acids within cells, & helps create certain hormones. Also, this vitamin acts as an antioxidant, protects from free radicals, & helps in absorption & use of iron.

Deficiency: Absence of this vitamin may cause loos of appetite, weakness, &
bleeding gums. It also can cause inflammation in ankles and wrists, & in severe cases may result in Scurvy.

 Sources: This vitamin may be obtained via Sweet Red Peppers, Brussel
Sprouts, Grapefruit, & Strawberries.

F. Magnesium: Main Function: This Mineral helps maintain normal heart functions,
necessary for the release and use of energy, & helps in metabolism of potassium, calcium and vitamin D. It also plays a role in protein synthesis, nerve function, and immune function.

Deficiency: Absence of this mineral may cause weakness, confusion, & in

extreme case, convulsions. In addition, it can be a result of muscle contractions, hallucinations, & difficulty swallowing.

Sources: Magnesium is found Spinach, Black Beans, & Oysters. G. Potassium: Main Function: This mineral plays a role in fluid maintenance, electrolyte
balance, and integrity of cells. Potassium helps the body maintain a steady heartbeat. It also plays a role in muscle contractions and nerve functions.

Deficiency: When low on this mineral, Muscle weakness, confusion, & even
paralysis can be an adverse effect.

Sources: Potassium is found in foods like Avocado, Banana, & Lima Beans.

2) Excess:
A. Protein: Main Function: Protein allows for body movement; in addition, provide shape
and strength for bones, teeth, & skin. Also, this essential nutrient helps

maintain fluid and electrolyte balance by regulating the amount of fluids in different areas of the body. Proteins can also help prevent a the loss of too much blood: blood clotting. Excess: Protein excess may increase intake of saturated fats. It may also lead to heart disease, kidney disease, & bone loss.

B. Thiamin:

Main Function: Thiamin is one of energy metabolisms superstars; it is a

coenzyme.

Excess: There are no known symptoms of excess.

C. Riboflavin: Main Function: This nutrient also plays a role in energy metabolism. Excess: There are no known symptoms of excess. D. Niacin:
Main Function: Niacin also plays a role in energy metabolism. Excess: There are no known symptoms of excess.

E. Folate: Main Function: Folate is a part of coenzyme that helps during the process
of new cell synthesis.

Excess: Too much Folate can mask the symptoms of vitamin B12. F. B6:

 Main Function: Vitamin B6 helps in the conversion of tryptophan to

niacin, contributes to the regulation of blood glucose, helps the brain a nervous system during the developmental stages.

Excess: Too much of this vitamin may cuase depression, fatigue,

irritability, headaches, nerve damage, & even muscle weakness.

G. Iron: Main Function: Iron helps to carry oxygen, as either, myoglobin or

hemoglobin, which is necessary for energy metabolism.

Excess: Overload of iron can affect GI, may increase susceptibility to

infections, fatigue, and organ damage.

H. Zinc: Main Function: This mineral makes part of cells genetic material, it also
helps protect the structure of the cell. Also, it provides assistance to the pancreas with the digestive & insulin functions.

Excess: Toxicity of this mineral may cause loss of appetite, compromise

immunity effectiveness. It can reduce copper and iron absorption.

Over Came Deficiencies:

Water: Water makes up about 60 percent of the human body. During my first 3 day analysis, I did not meet the recommended amount of water intake. So,I decided to try and incorporate more water intake whenever it was possible. I started carrying a 12 ounce water bottle with me everywhere I went. Because of my busy work schedule and constant physical work, I was taking refilling my bottle once every hour. Finally, I recorded my second 3 day analysis and I was able to meet the recommended intake without a problem. N-6: Omega 6 amino acids are a play a big role in the body. In my first 3 day analysis, I was unable to meet the recommended amount. In order to be able to obtain these minerals, I tried to incorporate fish and other sea foods into my meals. I was able to eat tuna at least once a week; I also ate salmon with avocado in order to boost my intake of these minerals. Vitamin D: Vitamin D is very important for strengthening bones. In my first 3 day analysis, I had next to no vitamin D in my system. So I decided to take initiative, I started drinking 16 ounces of milk in the mornings, before I left to work, and another 8 ounces before going to bed. After doing my second 3 day analysis, I was able to meet the recommended daily intake without any problem. Calcium: During my first 3 day analysis, I was unable to meet the recommended daily value. After recognizing this deficiency, I tried to incorporate different foods that contained this mineral. I began eating fruits every day, and I tried to incorporate dairy products into my diet as well. I was successful in my attempt and was able to meet the recommended daily intake.