Getting the right mix of macro and micronutrients in your diet is essential for good health. We all need a combination of protein, carbohydrates and fats for our bodies to function, but there are other nutrients to consider too.
Vitamins, fibre, minerals and water are just as important and should be an essential part of your diet. By learning more about the nutritional content of food, you can create delicious recipes that give you the right combination of nutrients.
Of course, we don’t all need the same amount of nutrients. A 250-pound man is usually going to need to consume more protein than a 120-pound woman, for example. By talking to a doctor or nutritionist, you can find out exactly what nutrient intake you should be aiming for.
Once you know what nutrients you need and how much of them you need, you’ll be able to take steps to incorporate them into your diet. To get started, take a look at these top tips for boosting nutrient intake:
Try Protein Powder
When you need to increase your protein intake, protein powders can be an effective way of doing it. Most people assume that protein shakes are the only option, but this isn’t the case. Protein powder can be a great addition to smoothies and milkshakes, so grab some fresh ingredients and blend your own recipe.
Alternatively, unflavoured protein powder can often be mixed into recipes, such as homemade pasta sauce, stews or even mashed potato. This can be a great way to increase the protein content of your meals and an easy way to ensure you get the right amount of protein in your diet.
Consume More Water
Adults should generally consume an average of 1.2-1.5 litres of water a day, although tea and coffee, low-fat milk and fruit juice can account for some of this. While drinking more water might seem like the simplest way to increase your intake, don’t forget about the water you consume in your food.
Using ingredients with a high water content can help you to stay hydrated throughout the day and you’ll increase your water consumption without even realising it. Cucumber, tomatoes and broccoli are more than 90% water, while apples and oranges consist of around 85% water. Incorporate them into your recipes and you can reduce the risk of dehydration and fatigue.
Try Supplements
No matter how much you endeavour to eat a healthy, balanced diet, there may be days when your food won’t deliver all the nutrients you need. Fortunately, supplementing with vitamins can be an effective way to remedy this. Essential vitamins, like folic acid, vitamin A and calcium, can be taken in tablet form, so it’s easy to ensure you’re getting the right amount.
However, you can supplement your diet with other alternatives too. Omega-3 supplements can boost brain function, for example, while CBD gummies can relieve anxiety. Similarly, magnesium can relieve muscle tension and green tea extract can regulate your blood sugar. Find the right combination of supplements for you and use them to optimise your nutrient intake.
Choose Nutrient-Dense Foods
Some foods naturally contain more nutrients than others, which is why it’s important to be aware of what different ingredients bring to the table. Salmon, kale, garlic, potatoes, blueberries and eggs are some of the most nutrient-rich options, so try to include them in your diet frequently. Choosing foods that offer a wide variety of nutrients can help to ensure you’re getting a good mix of the vitamins and nutrients you need.
Plan Weight Loss Carefully
If you want to lose a few pounds, changing your diet and eating healthier options is usually the best way to do it. As well as enjoying your new shape, maintaining a healthy weight can enhance your health too. Weight loss requires you to burn more calories than you consume, also known as achieving a calorie deficit. However, it’s important to ensure you’re not cutting out nutrients, as well as calories.
Low-calorie options don’t have to be devoid of nutrients. In fact, you’ll find that low-calorie fruits and vegetables are amongst the most nutrient-rich ingredients. Similarly, proteins, like meat, eggs or tofu, contain a good range of nutrients too. However, pre-packaged low-calorie food may not contain many nutrients at all. By planning your weight loss carefully, choosing nutrient-rich, low-calorie ingredients and shedding the pounds gradually, you can achieve your goal while boosting your health.
Track Your Intake
No-one wants to spend time calculating nutrients every time they prepare a meal or grab a snack, so save time by tracking your intake automatically. There are a number of apps that will tell you exactly how many nutrients you’re getting from your food. All you need to do is log what you eat and drink throughout the day and let the app calculate your macro and micronutrient intake. This can be a great way to get an accurate insight into what you might be missing out on and it’s an easy, hassle-free way to monitor your progress.
Eat a Varied Diet
When you find a healthy meal you really enjoy, it’s tempting to eat it again and again…and again. While there’s no harm enjoying your favourite healthy recipes regularly, consuming the same foods on a daily basis can limit the range of nutrients you’re getting. By varying the ingredients you use and the meals you prepare, you can change things up and ensure you’re getting all the nutrients you need. What’s more – you can experiment with new cuisines and cooking methods to create fresh, great-tasting meals.
Know What You’re Eating
When you prepare food at home, you know exactly what goes into every dish each day. This makes it easier to check what your nutrient intake is and to increase it or change it around a little, when necessary. While everyone enjoys a takeaway once in a while, donning an apron and honing your cooking skills is one of the best ways to ensure you’re eating a healthy diet that’s packed with nutrients.
