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Noelle Murphy
Carol Wilson-Robbins
PED-105
March 2019
From the day that I chose to assess my nutritional habits, I definitely saw may strengths
and weaknesses. Although my dietary assessment only assessed the nutrition of one day, it
helped to build a framework of how to live a healthier and more nutritional lifestyle. What I
mean by this, is that it has helped me to understand the foods, vitamins and the amount of
water I need to intake on a daily basis to be considered healthy. I have learned very much from
Like I stated before, from this assessment I have learned that I have many weaknesses in
my diet. These weaknesses are broken down into whether I had deficiencies or excessiveness of
any certain nutritional aspects. My first weakness that I noticed would be the fact that I am
deficient in “good fats”, such as Omega-3 and Omega-6. Additional deficiencies would include
water, vitamin A, vitamin D, vitamin E, vitamin K, folate, calcium, zinc, selenium, and fluoride.
The nutritional aspects that I exceeded the DRI on this day include saturated fat, trans fatty
acids, sodium and manganese. There are many ways for me to turn these weaknesses into
strengths. These attempts to turn my weaknesses into strengths may include adding certain
foods into my diet or excluding certain things from my diet. I have always thought about
turning to vitamin supplements but after doing the assessment I have decided to try to fix the
Although I had many weaknesses which discouraged me, I also had a few strengths
within my assessment as well. These strengths were broken down by whether I met the goal
exactly or whether I was slightly above or below the goal DRI. The intake that exactly met the
DRI included overall fat intake, cholesterol, and carbohydrates. The next intake of nutrition was
slightly below the DRI. This included my total calorie intake, fibers, magnesium, phosphorus,
potassium, and copper. The last group of intakes was slightly elevated than the DRI. This group
From this assessment I have learned many things about my nutritional intake. I
definitely have a few things I need to look for when I am planning a meal or things I need to
avoid. I am not drinking enough water, not getting enough vitamins, not consuming enough
calcium, consuming way too much sodium and much more. The lack of or the excessiveness of
certain nutrients can eventually lead to health issues which is why it is so important to be aware
of your own intake. Having awareness on this topic as well can help us as future educators. We
can bring this knowledge into the classroom in order to educate our surrounding staff as well as
our students.
One major change that I can make in my diet would be to drink a lot more water
throughout my days. I am constantly dehydrated but I continue to put it off which is very
unhealthy for my body. Another change that I could make would be to eat more items like
salmon and milk to bring of up vitamin D levels. Another vitamin I could bring up would be
vitamin K if I ate more things like kale and spinach. I definitely do not each much salad or many
greens so this would help exponentially. Another thing that jumped out to me was that I am not
obtaining anywhere near enough folates, which is very important if I ever plan to become
pregnant. Before this assessment I was not aware of this as well as many other things such as
From this assessment I have learned a lot of new information that I plan to keep an eye
on when buying foods, drinks, and etc. I will definitely try to stay away from packaged and
processed foods and try to eat more natural fruits and vegetables as well as more protein in
order to bring my vitamin D levels up. I am very glad that I did this assessment and I plan on
doing a longer one once I start my healthier diet to see if I am continually receiving the right
amount of nutrients. I am also excited to have the ability to bring this knowledge with me into