Getting Enough Nutrients

Natural Science: Nutrition



For this assignment, choose one of the two options below to complete.

Option 1: Getting Enough Nutrients

To complete this option, choose 1 person to investigate; either Carol or Marco. Review their case study, then answer the questions that follow below for that person only.

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Case Study – Carol

Carol is 32 years old and she weighs 60 kg. The following is a sample of Carol’s typical daily intake:

250 ml (1 cup) of coffee

5 ml (1 tsp.) sugar

15 ml (1 tbsp.) cream
1 slice of white bread, toasted, with 15 ml (1 tbsp.) jam

120 grams (4 oz.) hamburger, on a white bun

15 ml (1 tbsp.) ketchup

250 ml (1 cup) cream of mushroom soup, canned, made with water
250 ml (1 cup) orange juice, made from frozen

1 blueberry muffin

250 ml (1 cup) coffee

5 ml (1 tsp.) sugar

10 ml (2 tsp.) cream

120 grams (4 oz.) of roasted chicken, dark meat

250 ml (1 cup) of cooked brown rice

125 ml (1/2 cup) cooked broccoli

250 ml (1 cup) orange juice, from frozen


Case Study – Marco

Marco is 28 years old and weighs 75 kg.  He has recorded everything he had to eat and drink for 1 day. The results are shown below:

2 plain pancakes (from a mix)
3 tablespoons (45 ml) maple syrup
½ grapefruit
1 cup (250 ml) 2% milk
1 almond butter sandwich – 2 slices whole wheat bread
– 2 tbsp (30 ml) almond butter
2 stalks celery
1-355 ml (12 oz.) can of cola
1 brownie square
2 chocolate chip cookies
1 cup (250 ml) 2% milk
4 oz (120 g) broiled haddock
1 cup (250 ml) cream style corn
½ cup (125 ml) peas and carrots, canned
½ cup (125 ml) vanilla ice cream
1-355 ml (12 oz.) can of cola


  1. Find the Dietary Reference Intakes for fibre, iron, calcium, and sodium with reference to the person you choose to investigate (either Carol or Marco).  Then, determine how much of each nutrient Carol or Marco actually consumed by calculating the total amount of fibre, iron, calcium, and sodium, in his/her diet for the given day.  Which nutrients are higher than the recommendations?  Lower than the recommendations?
  1. Determine the total number of servings from each food group that Carol or Marco actually ate for the given day. Compare this to what is recommended in Canada’s Food Guide to Healthy Eating for a woman of Carol’s age or for a man of Marco’s age. Which food groups are in higher amounts than recommended? Which are lower?
  1. What is your overall impression of the diet analysis you performed? Should your character (Carol or Marco) be concerned? Why or why not?What are the possible health consequences if your character continues to follow his/her current eating pattern? Make a few specific recommendations that can simultaneously improve the food groups and the nutrient intake for your character.

Option 2: Supplement Evaluation

To complete this option, you will analyze a bottle of a vitamin/mineral supplement. You can use one you may have at home, or analyze one off the shelf at a drug store or health food store. Note: The product must contain at least 4 different vitamins and/or minerals.  Please provide a the complete (medicinal and non-medicinal) ingredients list and nutrient facts table for the product that you have decided to evaluate.


  1. List the amounts of vitamins and minerals in your supplement and compare these with their Dietary Reference Intake (DRI) values for a person of your age and gender.
  2. List any vitamins or minerals that are at levels equal to their DRI or greaterthan their DRI.
  3. Consider this statement: “People should be just as cautious about using megadoses of vitamins/minerals as they are when taking medications”. Would you recommend caution when using the supplement you have chosen to study? Why or why not?
  • Locate the ingredients list for this supplement.
    1. Name all the ingredients in the product. Define and/or find common names for any unusual ingredients.
    2. Which of these ingredients do you believe are unnecessary nutrients or non-nutrients? Explain why.
    3. Why do you think these have been included with the supplement?
  • Consider some of the claims on the supplement label. Look for terms such as “natural,” “organic,” “chelated,” “no sugar,” “stress” and so on. (6 marks)
    1. List any terms found and explain why you think the manufacturer used them on the label.
    2. To whom would such terms appeal? Why?
    3. Explain how you would verify the reliability of the claims on the supplement label.
  • Would you recommend the use of this supplement? To whom? Justify your answer. (3 marks)
  • Vitamin supplements and oranges are both plentiful sources of vitamin C. Give reasons to explain why an orange might be better for you than taking a vitamin C tablet.