Many people are
deficient in vital vitamins and minerals, like Vitamin D, iron, and selenium.
The National Diet and Nutrition Survey, states that 46 per cent of girls
between the ages of 11 and 18 do not get their recommended daily intake of
iron. One in four women also have low iron consumption, and only 50% of women
get their daily-recommended amount of selenium. Vitamin D deficiency is also
particularly common during the winter months. These deficiencies cause
complaints like depression and fatigue.
All the Nutrients you need in One Day’s Food
You can get all
of the vital nutrients you need, in one day’s worth of food, by following this
simple meal plan.
Breakfast
- One medium
sized bowl oatmeal made with 8 ounces of milk and topped with a handful of
blackberries.
What it offers
- A third of
your recommended daily allowance of B12
- A fifth of
your recommended daily allowance of magnesium
- Milk will
provide you with a third of your recommended daily amount of calcium and
vitamin B2.
- Oats offer
fiber and carbohydrates
- Blackberries
give you 15 percent of your daily vitamin C allowance, and vitamin E.
Mid-Morning Snack
- 2 ounces of
cashews and a small to medium sized banana
What it Offers
- The cashews
provide you with a quarter of your daily intake.
- The banana
offers magnesium, a sixth of your daily potassium allowance, and vitamin B12,
and it provides you with energy boosting carbohydrates.
Lunch
- Chicken salad
sandwich, made using 2 ounces of meat, with six cherry tomatoes, 2 ounces of
carrot sticks, 2 ounces of almonds and an apple.
What it Offers
- Vitamin B1 and
B3
from the chicken and the bread.
- Vitamin A from
the carrots
- Vitamin E from
the almonds and tomatoes
- Vitamin C from
the apple
- A fifth of
your daily allowance of zinc.
- A fifth of
your daily allowance of iron.
- Antioxidants
from the tomatoes, carrots and almonds
Afternoon Snack
- A 5 ounces
grams of low-fat yogurt, and add your own fruit if desired
What it Offers
- A quarter of
your daily calcium allowance.
- Around a fifth
of your recommended daily allowance of vitamin B1, as well as other B vitamins.
Dinner
- 4 ounces of
salmon, grilled, with half pound of new potatoes, 3 tablespoons of both cooked
spinach and peas, and a glass of red wine.
What it Offers
- Salmon
provides vitamin D
- 40 percent of
your daily potassium intake
- 40 percent of
your daily-recommended magnesium intake.
- Spinach and
potatoes provide 93 percent of your recommended daily allowance of folic acid.
- Peas and
spinach offer vitamin A, vitamin B1 and iron.