There is a new food trend on the horizon. Supplements are out and food is making its way back to the front of the pack. This news is music to my ears.
According to research presented at the Institute of Food Technologists’ Wellness 12 meeting, more consumers want their nutrients from food. The researchers point to the growing trend that supplements are on their way out and foods rich in vitamins and minerals are the preferred source of nutrients. This trend is also coupled with a decrease in supplement use by consumers. The reason? Consumers believe that the benefits of nutrition from foods is better than supplements, high quality supplements might not be readily absorbed, and that supplements might have a long term effect on the digestive system.
What does this mean for you? People take supplements for a variety of reasons and if you are currently taking supplements, don’t stop without first speaking to your physician. This is in no way meant to replace medical advice. However, you should ask yourself, “Do I know why I am taking this supplement and what is it for?” If you do not know the answer, then that should raise a mental red flag. Know what is going into your body!
If you are someone aiming to get vitamins and minerals from food, try following these simple VITAMIN tricks and be well on your way to eating a multitude of vitamins and minerals.
Variety: Choose a variety of foods every day. Add color to your plate, eat different types of whole grains, choose a protein from a vegetarian source, incorporate nuts and seeds into your diet.
Increase: Aim to eat just one more serving of vegetables or fruits per day. For example, focus on one meal such as breakfast – how can you add a vegetable or fruit to that meal?
Time: Take time to plan. Planning your meals on a weekly basis will help you ensure that each meal is balanced with a plenty of produce, a whole grain, and a source of lean protein.
Available: If you don’t have the good stuff on hand, how will you be sure to eat it? Keep produce in the house, in the fruit bowl, in the refrigerator, or in the freezer so it is always available when you want a snack or when you start to prepare a meal.
Majority: Each meal should consist of mostly vegetables and fruits. Fill half your plate with produce, sneak vegetables into sauces, casseroles, and soups, add berries to your cereal or oatmeal, try leafy greens in a smoothie – the possibilities are endless!
Incorporate: Incorporating vegetables, fruits, whole grains, lean meats, dairy, nuts and seeds looks different for everyone. Find what works for you. Maybe you need to go to a farmers market weekly to feel inspired or maybe signing up for a cooking class will help you strengthen your skills, maybe a cook book will revamp your diet. Share meals with a friend, experiment with new foods – do what works for you!
New: Don’t bore your taste buds! Try a new piece of produce or whole grain each day. Branch out with millet or quinoa; purchase a new vegetable at your local farmers market, experiment with fruits by drying your own or by baking them for a sweet side dish.
Share your tricks! What do you do to ensure you are eating a diet packed full of nutrients?
Eat Well.Feel Well,