Monday August 18th Diet Plus and Minus
Nutrients Provided by Your Current Diet
Corn on the Cob:
Carbohydrates, fiber, vitamins C, E, A, B vitamins, potassium, magnesium, phosphorus.
Bacon:
Protein, fats, some B vitamins, iron.
Eggs:
Protein, vitamins A, D, E, B12, choline, selenium.
Bread:
Carbohydrates, fiber (if whole grain), B vitamins, iron.
Margarine:
Fats, vitamin D (if fortified).
Olive Oil:
Healthy monounsaturated fats, vitamin E, antioxidants.
Tea:
Antioxidants, some vitamins and minerals depending on the type of tea.
Almonds:
Healthy fats, protein, fiber, vitamin E, magnesium, calcium.
Blueberry Yogurt:
Protein, calcium, probiotics, vitamins A and C, antioxidants from blueberries.
Nutrients You Might Still Be Missing
Calcium:
While yogurt provides some calcium, you might need more. Consider adding more dairy or fortified plant-based alternatives.
Vitamin K:
Found in leafy greens like spinach, kale, and broccoli.
Omega-3 Fatty Acids:
Found in fatty fish (like salmon and mackerel), chia seeds, and flaxseeds.
Iron:
While bacon and eggs provide some iron, you might need more from sources like lentils, spinach, and red meat.
Vitamin B12:
Found in animal products like meat, fish, and dairy. If you’re not consuming enough of these, consider a supplement.
Fiber:
While corn and almonds provide some fiber, adding more fruits, vegetables, and whole grains can help.
Vitamin C:
Blueberries provide some vitamin C, but adding more citrus fruits like oranges and grapefruits can boost your intake.
Zinc:
Found in meat, shellfish, legumes, seeds, and nuts.
Folate:
Found in leafy greens, legumes, and fortified grains.
Magnesium:
Almonds provide magnesium, but adding more nuts, seeds, and whole grains can help.
Suggested Additions
Leafy Greens: Spinach, kale, Swiss chard.
Fruits: Oranges, grapefruits, berries.
Whole Grains: Quinoa, brown rice, oats.
Legumes: Lentils, chickpeas, black beans.
Fish: Salmon, mackerel, sardines.
Seeds: Chia seeds, flaxseeds, pumpkin seeds.
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