Are You Getting Enough Vitamins And Minerals?

      Are you able to obtain the suggested amounts of nutrients from your daily meals?  If you answered "yes", then you are in for a surprise. 

In 2010, the United States Government replaced the decades old Food Pyramid with new recommendations from the U.S. Department of Agriculture and U.S. Department of Human Services.  The new myPlate advocates building each meal from five food groups which are fruits, grains, vegetables, protein and dairy.

Starting with a clean plate as your canvas we are going to create our meal.  Now, divide your blank canvas into four equal compartments.  Fill quadrants with a portion from each of the first four food groups previously mentioned.  The final group, dairy, can be your refreshment or a dessert.

Now that we know how to build a balanced meal, we need to understand what makes up a "healthy" meal.  A healthy dish is a collection of lean proteins like fish, poultry, beans, eggs and nuts.  Also, limiting saturated fats, cholesterol, salt and sugars is also necessary. When selecting grains, it is best to use whole grains like brown rice instead of white rice.  The preferred portion size is three to four ounces from each food category. This will translate into a 12-16 ounce meal excluding your beverage and dessert.

While selecting the above suggested dishes, it is still likely you will fall short of some of the nutrients, especially Vitamins B, C, E and A. In fact, the National Institute of Medicine recommends the daily intake of greater than 20 vitamins and minerals.  Additionally, a higher dose of certain vitamins is recommended for pregnant women and senior citizens.  Also, some ailments and diseases can drain your quantity of important vitamins and minerals. 

If you are still feeling tired although you are eating a well sensible diet you could be in short supply of some vitamins.  Actually, a vitamin B deficiency can result in anemia. The Vitamin B family is an important anti-oxidant for retaining great looking skin, metabolism and immune system to maintain your strength.

In summary, while it is possible to get many of your daily vitamins and minerals from eating a healthy diet, many people will benefit from multi-vitamin supplements to ensure the best possible health and fitness.