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Mario Tarango

Nutrition, Sec. 10131


4/28/14
Diet Analysis Project (Diet Plan)
Based on my dietary nutrients report provided y t!e Super Trac"er, # !ave $uite an
amount o% nutrients t!at need to e &or"ed on &!en it comes to my dai'y diet. (ue to my
average amount o% ca'orie inta"e eing signi%icant'y 'o&er t!an it s!ou'd e, # decided to !eed
t!e advice o% t!e report y 'istening to t!e !unger cues t!at my ody gives me &!en it comes to
!aving to eat. )sua''y # try to %ig!t my !unger ecause # don*t &ant to ris" eating too muc!
ecause o% my usua' 'arger t!an average eating !aits. T!e ne+t trait t!at &as signi%icant'y 'o&
&as my consumption o% dietary %ier in my diet. Natura''y, # am to'd to eat more vegeta'es and
ot!er products t!at are considered to e !ig! in %ier to !e'p compensate my de%iciency. ,ut o%
a'' traits, t!e on'y one t!at # &as actua''y over in &as saturated %ats. Based on t!is, # decided to
'isten most'y on t!e reports tip to rep'ace margarine and ot!er %ats used %or coo"ing &it!
vegeta'e oi's and ot!er sustances t!at &ou'd !e'p reduce t!e consumption o% saturated %ats.
Based on t!e report, # seem to e de%icient &!en it comes to t!e consumption o% various %orms o%
a-'ino'enic acid. T!is is a rea' c!ore ecause o% t!e %act t!at t!e !uman ody does not produce
t!is type o% acid and can on'y e provided t!roug! certain %ood sources. Because o% t!is, # &i''
!ave to start consuming more %oods 'i"e sea%ood as &e'' as p'ant-ased sources .vegeta'e oi's,
&a'nuts, %'a+seeds, etc./.
0s &e'' as t!e de%iciency in nutrients, t!ere a'so seemed to e a sustantia' de%iciency
&!en it came to t!e amount o% minera's t!at # &ou'd consume in a dai'y asis. T!e %irst minera'
t!at # seemed to e 'ac"ing &as 1a'cium. #t seems t!at # &i'' !ave to depend on muc! more t!an
2ust mi'" %or my recommended amount o% 1a'cium. ,t!er dairy products cou'd e a great ene%it
to&ards meeting my criteria. T!e ne+t minera' t!at # seem to e 'ac"ing is 3otassium &!ic! is
needed to reduce 'ood pressure as &e'' as ot!er negative creations 'i"e "idney stones. #n order
to improve my overa'' 3otassium consumption, # &i'' !ave to start 'oo"ing at a'' "inds o% %ood
sources and t!eir potassium content to !e'p &it! my de%iciency. 1opper seems to e anot!er
minera' &it! a s'ig!t de%iciency. #n order to gain !ea't!ier ce''s, # &i'' !ave to consume more
%oods 'i"e &!o'e grains as &e'' as nuts, potatoes, and even dar"-'ea%y greens. No& in order to
&or" on my de%iciency o% #ron in my system, # &i'' !ave to consume more %oods 'i"e pou'try,
'ean meats, sea%ood, and even cerea' .on'y i% enric!ed &it! iron/. T!is s!ou'd e a great !e'p
since # !ave on'y consumed aout !a'% o% my recommended inta"e o% iron. 0not!er coup'e o%
minera's t!at # seem to e 'ac"ing are ot! 3!osp!orus and Magnesium. Since ot! are re$uired
in ui'ding ones as &e'' as ot!er traits, # &i'' !ave to add more sustances 'i"e vegeta'es, eans
and peas, 'ean meats, and ot!er 'o&-%at sustances in order to a'ance out my diet. T!e 'ast
minera' # seem to e 'ac"ing is 4inc &!ic! p'ays a crucia' ro'e in my ody*s protein and my
odies capai'ity to !ea' its &ounds. #n order to ac$uire more 4inc, # &i'' !ave to consume more
products 'i"e 'ean meats, eggs, yogurt, and even types o% cerea' t!at app'y.
T!e 'ast trait # seem to e 'acing in is various vitamins. 5itamins 0, 1, (, 6, and 7 are
some o% t!e vitamins t!at # seem to e 'ac"ing. T!ese vitamins treat various traits t!roug!out t!e
!uman ody. T!ese traits inc'ude one*s s"in, 'ood vesse's, ones and teet!, musc'es, and 'ood
c'otting as &e'' as acting as an antio+idant. #n order to improve my asorption o% t!ese vitamins,
# p'an to consume various vegeta'es .pre%era'y 'ea%y greens/ as &e'' as various %ruits and ot!er
sustances t!at oost t!e e%%ect o% t!ese vitamins .sea%ood, %orti%ied cerea's, etc./. T!e 'ast set o%
vitamins # seem to e 'ac"ing inc'ude 8o'ate, T!iamin, and 1!o'ine. T!ese vitamins aid t!e ody
in aspects 'i"e ui'ding genetic materia' .and %orming red 'ood ce''s/, re'easing energy to
caro!ydrates, and moving %at %rom 'iver .as &e'' as eing important %or ce'' %unction and
structure/. #n order to get t!e recommended amount o% t!ese vitamins, # p'an to add more eans
as &e'' as oranges, &!o'e grains, 'ean meats, and even egg yo'"s in order to ac$uire my
recommended amount o% t!ese vitamins. T!is is !o& # p'an to c!ange my diet and ecome a
!ea't!ier person overa''.

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