Are You Meeting Your Nutrition Requirements?

I’m not a picky eater, but I am a father and I know that there are certain things my kids (and probably yours too) aren’t going to eat. Regrettably this also applies to a lot of adults and the unfortunate side effect is that too many of us are not meeting our nutrition requirements, that is, getting the nutrients,  fiber, anti-oxidants and other beneficial phytonutrients that fruits and vegetables provide. In fact, authoritative scientific surveys have shown that most Americans are not meeting the recommended intake for several micronutrients. For example, the 2010 Dietary Guidelines for Americans advises that intake by Americans of some nutrients—including vitamin D, calcium, fiber and potassium—is low enough to be a public health concern.

In my experience as a healthcare practitioner focusing on nutrition, I would add omega-3 fatty acids, iodine, and possibly a few more to this list that the Dietary Guidelines label as “nutrients of concern.” Because consumption of vegetables, fruits, seafood, and whole grains is lower than recommended by the Dietary Guidelines, a lot of Americans aren’t getting enough of these key nutrients. Are you?

Nutrition Requirement: Vitamin D

We’ll start with vitamin D, an essential nutrient for many vital bodily functions, including maintaining strong bones.  Vitamin D has received a lot of attention for a rapidly growing body of scientific evidence showing benefit beyond bone health that could include fighting disease. It can be hard to obtain enough of this very important nutrient from conventional foods alone. Many people incorporate a dietary supplement to increase vitamin D intake to levels that the Institute of Medicine (IOM) recommends (600 IUs/day for everyone ages 1 to 70 and 800 IUs for adults over 70). You can also find vitamin D in fortified foods such as milk and breakfast cereals.

Nutrition Requirement: Calcium

Calcium is another “nutrient of concern” that is so important for bone health. For women, adequate calcium intake is proven to help to prevent osteoporosis. Dairy products are a valuable dietary source of this bone-building nutrient, but what if you simply don’t want to or forget to, drink three glasses of milk every day? Or possibly you are sensitive or allergic to dairy, or trying to avoid the extra calories? Calcium is a nutrient where a dietary supplement can help you achieve that target of 1,000 mg/day that most women need (for those of you over 50, the IOM suggests 1,200 mg). When working with patients I always remind them that the target intake of 1,000 mg of calcium daily is a combination of dietary intake and supplemental intake. It is important to get a general idea of how much calcium is consumed via the diet, then to fill the remaining gap with supplemental calcium. Understanding your calcium intake can be done by recording your dietary intake of food for three typical days (not to be done on a holiday or a day that coincides with another celebration) and calculating the approximate calcium intake. (Here is a handy calculator that shows you how much calcium you are getting from your diet.)

Nutrition Requirement: Fiber

Fiber is another important component of fruits and vegetables that far too many people are not getting enough of.  Fiber is essential for maintaining a healthy digestive system. Adequate fiber prevents constipation, hemorrhoids and diverticulosis. Eating enough fiber also aids in maintenance of healthy weight or weight loss because it makes you feel full longer. Fiber is also linked to decreasing the risk for obesity and type II diabetes, preventing certain cancers and helping lower cholesterol thereby helping reduce the risk of developing heart disease. The recommended intake of fiber is 25 grams per day for women and 38 grams for men, yet most Americans are only getting 15 grams. Americans under-consume foods high in fiber, such as beans, peas, fruits, and vegetables. So if you are not making approximately half of your dinner plate vegetables, and legumes, a good fiber supplement can help you fill this important nutrient gap.

Nutrition Requirement: Omega-3

My favorite super food is cold water fatty fish such as anchovies, sardines, and herring—because they provide essential omega-3 fatty acids.  I recommend two servings weekly to all of my patients over four years old. Unfortunately about 85 percent of the people I share this valuable advice with cringe and get queasy at the thought of a can of sardines, crackers, and an apple for lunch. Fatty acids are an important part of the structure of every single cell membrane in your body and because of that they also have a positive effect on multiple systems and have been shown to support heart, brain function and immune function. Omega-3 fatty acids are so important for the heart that the American Heart Association and the American Psychiatric Association recommends eating fish (particularly fatty fish) at least two times (two servings) a week (just like me!). But I have learned that a lot people don’t like fish high in omega-3 (frozen fish fry does not count) or can’t necessarily afford to eat salmon twice a week—so once again a dietary supplement is a prudent option.  Manufacturing processes have improved greatly over the past few years and you can now find Omega-3 supplements without the “fish burp” that people used to complain about.

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Most of us lead busy lives and taking the time to eat a varied diet that is rich in key nutrients can be difficult.  I can’t stress enough how important it is that we find ways to get enough of the right nutrients so that our bodies can perform at their optimal levels. Especially if you have kids, it can be hard enough to get them to sit down long enough to eat, let alone trying to get them to eat salmon twice a week or beans every night. I realize there are those who advocate that all of the nutrients you need can be obtained from your diet alone. I agree that this is possible, but in all of my years as a Naturopathic Doctor I think I have met about two people who actually eat a diet that achieves this on an ongoing basis. When diet simply is not enough, there are many high quality supplement products available that can help fill-in the gaps.