Dietary Analysis : Water and Micronutrients

 Dietary Analysis : Water and Micronutrients


You will keep a 3-day food log, where you will record the meals and snacks, along with their nutrients, that you ate throughout each day. You can choose to track this using Spark People or the provided Word document Actions

This week’s focus: water, sodium (Na), potassium (K), Vitamin A (Vit A), Vitamin C (Vit C), Vitamin D (Vit D), calcium (Ca), and iron (Fe).

* You may record carbohydrates, fat, and protein; however, they are not required for this week.

Please see the Everything You Need to Know About- DIETARY ANALYSIS ASSIGNMENTS page for more specific details on this process.


Please answer the following questions in complete sentences:

  1. In regard to last week’s ‘challenge’-
    1. Did you try your protein swaps? If so, how did it go?
  2. In regard to water-
    1. Did you meet the recommendations for water intake? What are considerations that a person needs to make when determining water needs?
    2. What drinks do you mainly drink to meet fluid needs? Do you think that those are healthy choices (caffeine, alcohol, sugar)?
  3. In regard to micronutrients-
    1. What is your fruit and vegetable consumption like? Are you meeting recommendations? What are ways that you can increase your consumption?
    2. What were your averages for salt, potassium, Vitamin A, Vitamin C, Vitamin D, calcium, and iron? Were these values above, below, or at the recommended values? Did these averages surprise you?
    3. Were you taking a multivitamin prior to this course? After seeing these values, do you think you will continue taking the multivitamin or will you start taking a multivitamin? Why or why not?
  4. Looking forward-
    1. What are foods that you can start eating in order to increase the above micronutrients (except salt!) in your diet?
    2. What are ways that you can cut back on salt in your diet?

Answer preview:

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