The nutritional facts section on food and drink labels is probably not a foreign concept to you. In fact, you may even read every label before you eat checking for calorie totals, grams of fat and serving size. By striving to eat right, you know that trans fats are major red flags and finding a delicious snack under 100 calories can bring the same excitement as finding a five-dollar bill on the street.
Have you ever carefully looked at the nutrients you are getting? Even though measuring caloric intake is a great way to maintain a healthy diet, another section of facts on the label should be equally as important. While it may look like an awkward alphabet, the list of vitamins, minerals and proteins provided are crucial to keeping yourself healthy.
Monica Gavin, M.D., of the Azani Medical Spa and a diplomat of the American Academy of Anti-Aging Medicine, often coaches patients on the benefits of consuming a healthy diet, urging them to eat organically and to cut out fatty foods. Dr. Gavin also instructs her patients to keep an eye on how many of the basic vitamins and minerals they are getting because meeting nutrient recommendations should go hand in hand with keeping your caloric intake under control.
According to the United States Department of Agriculture’s 2005 Dietary Guide report, many Americans consume more calories than they need without meeting recommended intakes for a number of nutrients. In adults, the intake levels of vitamins A, C, and E, along with fiber, magnesium and potassium are a growing concern. Below is a guide based on suggestions from the USDA food guide and Dr. Gavin on finding out how you can incorporate the recommended amounts of each into your current diet.
Vitamin A Sources: The USDA recommends 1,052 micrograms a day.
- A three-quarters cup of carrot juice contains 1692 micrograms.
- A half-cup of cooked spinach contains 573 micrograms.
- A half-cup of canned mixed vegetables contains 474 micrograms.
- A medium-sized sweet potato baked with the peel contains 1096 micrograms.
Vitamin C Sources: The USDA recommends 155 milligrams a day.
- A half-cup of raw guava contains 188 milligrams.
- One medium-sized kiwi contains 70 milligrams.
- A half-cup of raw strawberries contains 49 milligrams.
- A half-cup of cooked Brussels sprouts contains 48 milligrams.
Vitamin E Sources: The USDA recommends 9.5 grams a day.
- One ounce of dry roasted sunflower seeds contains 7.4 grams.
- Two tablespoons of peanut butter contains 2.5 grams.
- A half of a raw avocado contains 2.1 grams.
- A half-cup of tomato sauce contains 2.5 grams.
Fiber Sources: The USDA recommends a total dietary fiber intake of 31 grams a day.
- A half-cup of canned kidney beans contains 8.1 grams.
- A half-cup of cooked lima beans contains 6.6 grams.
- A whole-wheat English muffin contains 4.4 grams.
- A small, raw pear contains 4.3 grams.
Magnesium Sources: The USDA recommends 380 milligrams a day.
- One ounce of almonds contains 78 milligrams.
- Three ounces of cooked halibut contains 91 milligrams.
- A half-cup of canned spinach contains 78 milligrams.
- A half-cup of cooked artichoke hearts contains 50 milligrams.
Potassium Sources: The USDA recommends 4,044 milligrams a day.
- A non-fat eight ounce container of plain yogurt contains 531 milligrams.
- A half-cup of cooked lima beans contains 484 milligrams.
- A three-quarters cup of prune juice contains 530 milligrams.
- A half-cup of cooked winter squash contains 448 milligrams.
Still, eating the perfect foods that contain large amounts of these nutrients may be a feat too large to accomplish every day while still staying within an designated number of calories. While Dr. Gavin stresses the importance of eating foods rich with these nutrients, she recommends taking dietary supplements as well.
Many supplements can be found at drug stores or doctor’s offices that provide a large enough dosage of a specific nutrient that it may be meet the total requirement for the day. By speaking with your doctor, you can assess which supplements would be best for you and how to use them in conjunction with the vitamins and minerals you are getting from your current diet plan.
The information in the article is not intended to substitute for the medical expertise and advice of your healthcare provider. We encourage you to discuss any decisions about treatment or care with an appropriate healthcare provider.
