Is What You Believe The Reality Of What You Eat

A recent survey of nearly 700 Americans showed that 72 percent believe they are healthy eaters, yet government data proves they are mistaken.

The USDA recently revealed that Americans get plenty of protein, carbohydrates and fats, but often fall short on key nutrients such as magnesium, potassium and vitamins C and E.

"Fifty years ago, we only recognized extreme cases of vitamin deficiencies, like scurvy, which is caused by a lack of vitamin C," said Carroll Reider, MS, RD, (Nature Made vitamins director of scientific affairs and education.) "Science has advanced. We now know that even small amounts of vitamin deficiencies hurt us much more than people realize."

Too Well Fed and Nutritionally Unfit

While most Americans appear well fed, a key question is: Are you nutritionally fit? To assess your nutritional fitness, consider the following:

Enough Fun in the Sun

People who wear sunscreen, live in northern climates or have darker skin may not receive optimal levels of vitamin D, which is made following exposure to sunlight. Vitamin D helps the body absorb calcium and may also promote ovarian, breast, prostate, heart and colon health. Reider suggests 1,000 IU of vitamin D daily for people who spend most of their time indoors and those who don't synthesize vitamin D easily, such as darker- skinned individuals and the elderly. Vitamin D food sources include milk and fatty types of fish; however, it is hard to achieve optimal intake through food alone. It is also available in supplement form and you may need to investigate sources of quality Vitamin D.

Color Your Meals

Does dinner typically consist of meat, starch and the same green vegetable? For great health, add more colors to your diet. Vegetables such as carrots, peppers and beetroot add vibrant hues to the dinner plate while wedges of lemon brighten the standard bed of greens. Eating a variety of fruits and vegetables broadens the range of nutrient intake and provides antioxidants, which help fight free radicals that may cause premature aging. If some of these are out of season or not available you may need to top up with a quality multivitamin.

Get Some Fish on Your Dish

The American Heart Association recommends two servings of fish per week. Salmon and tuna, the oily fish, are rich in omega-3 fatty acids. Some studies suggest omega-3 fatty acids may promote heart health. Other sources include walnuts, brasil nuts, flaxseed and the green veges like spinach. Let's not forget to the very useful tofu!

Conclusion

At the end of the day your plate is best served with lots of color and variety of fruits and vegetables.
Nutritional fitness is only a small investment of time and effort and will improve your health significantly.