Nutrition Analysis a Food Diary Essay

The latter two can be enjoyed cooked or cut up fresh, in a salad. If she uses spinach instead of lettuce in the salad, the subject can boost fiber even further and add a little more iron to her diet. Current consumption of iron is just under recommended amounts. High fiber fruits, including apples, oranges and pears, will not add significant calories if consumed in moderation (How Do I Get More Fiber).

The subject's intake of saturated fat and cholesterol were both under acceptable limits. With respect to other nutrients, the subject's levels of Vitamin C, thiamin, phosphorus, iron, zinc, and selenium were all near acceptable levels. Potassium consumption was a bit lower than recommended; this could be remedied with consumption of oranges, already recommended to boost fiber, or bananas. Vitamin C consumption was more than double recommended amounts, but since this is a water-soluble vitamin, there is no harm to excess consumption.

The level of Vitamin E was less than half the recommended amount. To add more Vitamin E to her diet, the subject could include sweet potatoes and a dark green leafy vegetable like spinach, both already recommended to boost fiber. Vegetable oil is rich in Vitamin E but should be used sparingly so as not to add too many more fat calories.

One of the major dietary problems of the subject is lactose intolerance. She needs to raise her average calcium consumption by approximately 300 mg per day and needs an alternative to milk products. Some people who cannot tolerate milk find they can tolerate yogurt; one cup of plain low-fat would add over 400 mg of calcium. If she is unable to digest yogurt, as is the case with some people who have lactose intolerance, the subject could add non-milk products to her diet or switch to soy milk, which has 61 mg of calcium per cup. Other sources of calcium include broccoli, oranges and lettuce, high fiber foods that are also low in calories. The subject could also boost calcium intake with the addition of canned fish such as sardines, tuna or salmon (Lactose Intolerance). The subject's sodium intake, at almost 3500 mg a day, is well over the maximum recommended amount. People may be unaware of their sodium intake, particularly if they are not in the habit of using a salt shaker. The subject can easily lower her sodium consumption by reading labels and avoiding processed foods as much as possible. Cooking fresh, without added salt, can easily bring the subject's sodium intake within an acceptable range. Works Cited "How do I get more fiber in my diet?" eHealth MD. 2011. Web. 10 Apr. 2011. . "Lactose intolerance." National Digestive Diseases Information….....