Meal Planning Matters To Your Nutrition
Are You Nutritionally Fit?
A recent survey of nearly 700 Americans showed that 72 percent believe they are healthy eaters, yet government data proves otherwise.
The USDA recently revealed that Americans get plenty of protein and carbohydrates, but often fall short on key nutrients such as magnesium, potassium and vitamins C and E.
"Fifty years ago, we only recognized extreme cases of vitamin deficiencies, like scurvy, which is caused by a lack of vitamin C," said a director of scientific affairs and education. "Science has advanced. We now know that even small amounts of vitamin deficiencies hurt us much more than people realize."
While many people appear well fed, a key question is: Are you nutritionally fit? To assess your nutritional condition, we posed the following questions:
Do you shun the sun? People who wear sunscreen, live in northern climates or have darker skin may not receive optimal levels of vitamin D, which is made following exposure to sunlight. Vitamin D helps the body absorb calcium and may also promote ovarian, breast, prostate, heart and colon health. Research suggests 1,000 IU of vitamin D daily for people who spend most of their time indoors and those who don't synthesize vitamin D easily, such as darker- skinned individuals and the elderly. Vitamin D food sources include milk and fatty types of fish; however, it is hard to achieve optimal intake through food alone. It is also available in supplement form.
You must consult about nutritional decisions with your doctor, but these are questions that should get the conversation going. So often people listen to their doctors but just don't ask enough questions while they are there.
Do your meals lack color? Does dinner typically consist of meat, starch and the same green vegetable? For optimal health, add more colors to your diet. Vegetables such as steamed carrots, peppers and red cabbage add vibrant hues to the dinner plate while citrus wedges brighten the standard bed of greens. Eating a variety of fruits and vegetables maximizes nutrient intake and provides antioxidants, which help fight free radicals that may cause premature aging. "A multivitamin formulated for your age and gender is also a good way to compensate for dietary imbalances," the nutritionist said.
A simple question next time you're in your doctor's office could get you right on track to keeping your vitamin intake in balance...
- Ask about what you should be sure to include in your diet, for energy? For cognitive health?
- Are you eating enough based on your health or weight?
- What might make the skin or eyes more radiant? Drinking enough water? More fiber maybe?
- Just be honest with your doctor, if you hate vegetables or fruit juice, your doctor can explain the most important foods that you must be sure to include.
For instance, is fish a regular dish?
The American Heart Association recommends two servings of fish per week. Nutritionists suggest salmon and tuna, which are rich in omega-3 fatty acids. Some studies suggest omega-3 fatty acids may promote heart health. Other sources include walnuts, flaxseed or vitamins. Or, should you just skip the meal and go with a tablespoon of extra virgin olive oil?
Ask about it next time you're in your doctor's office....
Once you've got a grip on what your nutritional priorities should be, you're well on your way to successfully planning healthful meals and saving money!!
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