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Are you getting enough nutrients daily?
According to the University of Rochester Medical Center, only 5% of Americans follow the "Dietary Guidelines for Americans, 2010"
Source: SF Gate
Even if you are following a healthy diet, you may not be taking in the amount of nutrients and vitamins that your body needs daily.
Let's start with WHY?
Every nutrient has its own beneficial purpose that I will list later but the main idea of getting enough nutrients daily is to help prevent chronic diseases. Taking care of your body should be the your top priority and taking in the right nutrients and having a healthy eating habit is the best way to maintain good health.
Serving Sizes
Before we get into nutrients and vitamins, let's look at a simple way of how much servings you should have from each food group DAILY:
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Grains: 6 Servings
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For a graphical example:
So that's the basic stuff... now let's get more detailed.
Here are the nutrients that most Americans lack:
Calcium: Bone and Muscle Strength
(Milk, fortified nondairy alternatives like soy milk, yogurt, hard cheeses, fortified cereals, kale) Fiber: Nutrient for Overall Health (oatmeal, lentils, peas, beans, fruits, and vegetables) Iron: Immunity (Fortified cereals, beans, lentils, beef, turkey (dark meat), soy beans, spinach) Magnesium: Essential for Biochemical Reactions (Green leafy vegetables, nuts, dairy, soybeans, potatoes, whole wheat) |
Vitamin A: Nutrients for Vision
(sweet potatoes, carrots, spinach) Vitamin C: Production of Collagen (Red and green peppers, kiwis, oranges and other citrus fruits, strawberries, broccoli, tomatoes) Vitamin E: Combat Free Radicals (Fortified cereals, sunflower seeds, almonds, peanut butter, vegetable oils) Potassium: Nerves and Muscles (Potatoes, Bananas, yogurt, milk, soybeans) |
Source: Web MD
For a full list of vitamins, where they are found, how much intake you should have, and their benefits, go HERE.
How do I remember all this?
Follow these tips:
⌘ Eat the Rainbow
Red - Apples, Red Bell Peppers, Tomatoes, Beets
Orange - Carrot, Cantaloupe, Oranges, Squash, Peach, Pumpkin
Yellow - Bananas, Summer Squash, Yellow Bell Pepper
Green - Dark Leafy Vegetables (Broccoli, Artichokes, Asparagus)
Blue - Blueberries
Purple - Grapes, Purple Cabbages, Purple Yams
White - Cauliflower, Parsnips, Mushrooms, Onions, Garlic
Orange - Carrot, Cantaloupe, Oranges, Squash, Peach, Pumpkin
Yellow - Bananas, Summer Squash, Yellow Bell Pepper
Green - Dark Leafy Vegetables (Broccoli, Artichokes, Asparagus)
Blue - Blueberries
Purple - Grapes, Purple Cabbages, Purple Yams
White - Cauliflower, Parsnips, Mushrooms, Onions, Garlic
Source: Everyday Healthy
⌘ ACE Vitamins
Vitamin A, C, and E
⌘ Please Consume Mainly Fresh Ingredients
Potassium, Calcium, Magnesium, Fiber, Iron
⌘ Give me Grains, with Lots of Greens
Give me Fruits, with no Dispute
Meat and Dairy, oh so Merry
But Sweets and Fats can make me Splat
Source: My genius husband (and me...)