Some Nutrition Tidbits That Go Unnoticed

There are lots of people with incredible physiques, many of them appearing on this site. These folks look like the epitome of health and wellness, but are they? What does it really mean to be “healthy?” How should we define this, and what factors should we consider in answering this question? Let’s take a look at a few concerns from the nutrition perspective so you can see how you measure up.

1. Variety, my friends…
   People looking to gain and/or lose weight often find it helpful to eat the same foods day in and day out. It actually does help with the tracking and monitoring that’s needed when you’re trying to manipulate your weight. Unfortunately, this isn’t very healthy. When you eat the same foods continuously, you deprive yourself of important micronutrients from other foods and you routinely miss out on the phytonutrients, fiber, and other constituents that you simply can’t get from your daily multivitamin/ mineral supplements.

2. Fiber, fiber, everywhere…
   Alright ladies and gentlemen, how often do you get in the recommended number of fiber grams per day? For those under 50 years of age, the Adequate Intake (AI) is 38 grams for men and 25 grams for women. For those that are older, the numbers drop to 30 for men and 21 for women. The current national average is somewhere around 12-14 grams per day…not good. Those that eat pretty clean and are looking to gain weight (thus eating more calories) are probably meeting the goals mentioned above, but many of you may be falling short daily.
3. Five A Day…not anymore
   The Five A Day Plan is really a thing of the past when it comes to fruits and vegetables. Five servings is the bare minimum nowadays, and the goal is actually closer to 9-10 servings per day for maximum health benefits. This isn’t all that easy, but the fact remains…most folks have trouble getting to five anyway. The cost and availability of produce during changing seasons certainly doesn’t help the situation either. Ultimately, you need to get in as many fruit and vegetable servings as you can because there simply aren’t any drawbacks.
4. Don’t be salty…
   The old guideline for health was 2400 milligrams of sodium (not salt) per day, but the new recommendation is actually 1500 milligrams. This is reasonable if most of your food intake comes from plants, but I know this only makes up a small minority of our Myfittribe.com community. Hypertension is called the “silent killer” and unfortunately contributes to numerous other ills. Therefore, recognizing both obvious and hidden sources of sodium is crucial. It’s also advisable to keep your potassium: sodium ratio at 2:1 or higher. Adequate potassium (and calcium as well) helps to lessen the effect of sodium as it relates to high blood pressure.
5. Don’t forget your bones…
   Calcium is an incredibly important mineral, especially in regard to bone health. The current recommendation is 1000 milligrams per day for both middle-aged men and women, and slightly more for those younger and older. Many here on this site consume plenty of dairy products, but if you don’t, it takes a more dedicated effort to reach these guidelines. Supplementation is a viable option for many, but you need to be sure to research products and the specific form they come in. You also need to remember that magnesium, phosphorus, vitamin D and several other nutrients play key roles in optimal bone development and function. Check out the Dietary Reference Intakes (DRI’s) for optimal levels of these nutrients.