Question

Look at your Dietary analysis from Diet Project Part Assignment #2. From your list of vitamins and minerals you were consuming inadequately in your diet (less than 100%), pick one vitamin and one mineral you would like to improve your dietary intake of. List 5 foods for each vitamin and mineral that you could add to your diet (including the amount per serving of the nutrient) to increase the intake of each. Provide one meal/snack idea for one food item for each vitamin and mineral. If you were not inadequate in any vitamin or mineral then pick one and complete the assignment.

Answer 1

Vitamins and minerals are essential nutrients that your body needs in small amounts to work properly.

Most people should be able to get all the nutrients they need by eating a varied and balance diet.if you choose to take vitamins and minerals supplements,seek advice where appropriate.

Fat soluble vitamins

Fat soluble vitamins (A,D,E,and K)are mainly found in:

*animal fats

*Vegetable oils

*live

*oily fish

While our body needs these vitamins to work properly,you don't need to eat foods containing them everyday.

Water soluble vitamins

Water soluble vitamins (vitamin C,the B vitamins and folic acid) are mainly found in:

*fruit and vegetables

*grains

*milk and dairy foods

These vitamins are not stored in the body,so you need to have them more frequently

If you have more than you need,your body gets rid of the extra vitamins when you urinate.

Minerals

Minerals include calcium and iron amongst many others and are found in:

*Meat

*Cereal

*fish

*milk and dairy foods

*fruit and vegetables

*nuts

Minerals are necessary for three main reason :

*building strong bones and teeth

*controlling body fluids inside and outside cells

*turning the food you eat into energy