When looking at the recommended daily nutrient intake our body requires to function optimally, it is about far more than just counting calories or obsessing over macronutrient ratios. While nutrition is a key factor, we must also consider your body's ability to digest, absorb and utilize nutrients from the foods you consume effectively.
Here are 10 top tips to consider and incorporate into your wellness routine that help you maximize your daily nutrient intake:
Prioritize Whole Foods: Start by focusing on whole, unprocessed foods. These are rich in vitamins, minerals, antioxidants, and phytonutrients that are essential for overall health. Eat the rainbow for better health by incorporating a wide variety of colorful fruits and vegetables, plus whole grains, lean proteins and healthy fats into all of your meals.
Optimize Digestion: Good digestion is crucial for nutrient absorption. Digestion begins in the mouth; chew your food thoroughly to support digestion and promote nutrient breakdown. Incorporating digestive aids such as probiotics, enzymes, and fiber-rich foods can also support a healthy gut environment and enhance nutrient absorption.
Mindful Eating: Be intentional when you eat, slow down to enjoy each mouthful and prioritize eating undistracted. Mindful eating practices can help you tune in to your body's hunger and fullness cues, preventing overeating, support digestion and promote better nutrient utilization.
Include Quality Protein in Every Meal: Protein is essential for building and repairing tissues, supporting immune function, and maintaining healthy hormone levels. Incorporate a variety of high-quality animal protein sources such as lean meats, wild fish, pasture raised poultry and eggs, and plant-based proteins like beans and legumes, hemp, tofu and tempeh based on your dietary preferences.
Emphasize Healthy Fats: Incorporate sources of healthy fats such as avocados, nuts, seeds, and extra virgin olive oil into your diet. These fats are vital for brain health, hormone production, and the absorption of fat-soluble vitamins like A, D, E, and K.
Balance Macronutrients: Aim to incorporate all three macronutrients in each meal including carbohydrates (based on your current health and goals), protein, and healthy fats. This balance is satiating and helps stabilize blood sugar levels, sustain energy levels, and support overall well-being.
Choose Nutrient-Dense Snacks: Instead of reaching for empty-calorie snacks, opt for nutrient-dense options like a boiled egg, whole-food bar, wild berries topped with coconut yogurt and raw seeds, a small handful of raw nuts, hummus with veggies or a piece of fruit.
Cooking Methods Matter: Use cooking methods that preserve nutrient content. Steaming, , baking and sautéing are preferred options that help retain more nutrients compared to deep-frying or boiling for extended periods. Avoid cooking with oils where possible, especially at higher temperatures and if you choose to cook with oils, be mindful of the best and worst oils for cooking.
Don't Forget Hydration: Proper hydration is essential for nutrient transport and cellular function. Drink plenty of water throughout the day, and include hydrating foods like fruits, vegetables, and herbal teas in your diet.
Consider Individual Needs: Everyone's nutritional needs vary based on factors like age, gender, activity level, and current health status. For a personalized approach to maximizing your daily nutrient intake plan, you could work with a certified health coach who will take into account your bio-individuality and outline a targeted wellness strategy that best supports you.
We can't talk about nutrient intake without mentioning the complimentary role that high-quality nutritional supplements play in a balanced wellness routine. While diet always comes first and should ideally provide most nutrients, it can be difficult to meet the ideal range due to many reasons including availability, poor soil quality, conventional farming methods that use harmful pesticides, budget constraints, and more.
It is likely that there will be gaps in your diet, which is why adding foundational supplements daily is important. We reccommend an all-in-one protein powder that includes activated vitamins, a greens powder for additional fruits, vegetables, and superfoods, as well as an omega-3 and a probiotic to start.
Stress is another key component to your body's ability to absorb nutrients. Chronic stress can impair digestion and nutrient absorption. Incorporate mindful eating principles and stress-reducing practices such as meditation, yoga, deep breathing exercises, and prioritize sleep to support overall health.
By incorporating these simple but effective tips into your daily routine, you can enhance your body's ability to absorb and utilize nutrients effectively, promoting optimal health and well-being.
If you've often wondered when the best time of day is to take your nutritional supplements - take a listen to this podcast as Dr. Cabral explains how to get the most our of your supplements to maximize the benefits as well as his personal supplement regimen.
