STEP 6: Analyze Your Diet

STEP 6 (25 points): Analyze your diet.
a. How much calcium did you consume (mg average)? Is this too low, just right, or too high? What is the recommendation (mg/d)?
I consumed on average 40.89 mg of calcium. The recommended milligrams per day of calcium is 1300 mg. This is too low of calcium intake. I could drink more milk, or consume more dairy products to consume the right amount. I’m not much of a dairy person, but I do like milk.
b. List 5 foods and serving sizes that contain 100 mg/serving of calcium:
- fortified orange juice
- Canned salmon
- Fortified orange juice
- Reduced fat milk
- Dark leafy greens
- Blackstrap Molasses

c. How much sodium did you consume? Is this too low, just right, or too high? How can you ensure you are between 1500-2300 mg/day (This may be the opposite--what foods should you avoid or limit and by how much)?

I believe this is just a right amount. I do not put lots of salt/sodium in my food.
d. How much iron did you consume? Is this too low, just right, or too high? How can you ensure you are eating the right amount for you?
On average I consumed 34.54 mg of iron. Every day I consumed at least 29-32 mg of iron. To ensure I am eating enough iron I should eat dark leafy greens, oysters, muscles, fortified cereal, meats, beans and/or fish.
e. How much iron is recommended for women and men (mg/d)? Why is this number different for the two