In our world overflowing with food options, how is it possible that we are still starved for true nourishment? Despite this abundance, many of us are nutrient-deprived—unknowingly starving while surrounded by plenty.
Why is that? The food is quick, looks good, smells good, and taste good but is it good for us.
Is it in our quest for convenience and choice, we have moved further from the nutrients our bodies genuinely need to heavily processed foods, stripped of essential vitamins and minerals. Our bodies crave nutrient-rich foods—foods that do not just fill us but fuel us.
The signs of nutrient shortage show up in unexpected ways: low energy, mood swings, frequent colds, and a lack of vitality that many have come to accept as just “normal.” But what if it does not have to be this way? What if, by making intentional choices, we could feel truly energized and nourished?
How much essential nutrients do we need each day? How do we mindfully see that we have taken in the needed amount of an essential nutrient each day?
Of the six essential nutrients - proteins, carbs, fats, vitamins, minerals, and water – daily intake of carbs and fats are easy; proteins, vitamins, minerals, and water require thoughtful intention. We can see the big nutrients like protein, carbohydrates, fats, and water but more challenging to see the invisible but much needed nutrients such as vitamins and minerals.
Tip #1 - Nutrient Rich Foods
Start with Balanced Meals
Each meal should include a source of protein, healthy fats, whole grains, and colorful veggies or fruits.
Snack Smarter
Choose nutrient-rich snacks like nuts, seeds, yogurt, or fruit instead of chips or candy.
Read Labels
Packaged foods list vitamins, minerals, and macronutrients such as proteins, carbs, and fats. Use this info to round out needed nutrients.
Stay Hydrated
Thirst often disguises itself as hunger. Drink water regularly and eat hydrating foods like cucumbers and melons.
Use Visual Cues
Half your plate: Veggies and fruits.
A quarter of your plate: Lean protein.
A quarter of your plate: Whole grains.
Track Occasionally, Not Obsessively
Apps like MyFitnessPal or Cronometer can help you see your nutrient intake. Use them occasionally to check in, not to micromanage every meal. Cronometer can track overall calories, fats, carbs, protein, vitamins, and minerals.
Listen to Your Body
Energy dips, brittle nails, or dry skin? These could be signs of missing nutrients. Adjust your diet or consult a health professional.
Your body is like finely tuned machine—it needs the right fuel for maximal performance. By eating a variety of whole foods, being mindful of portion sizes, and listening to your body's signals, you can ensure you are getting the nutrients you need starting with balanced meals followed by hydration.
Tip #2 - Consequences of Eating Nutrient Deficient Foods
Nutrient-deficient foods, often referred to as "empty calories," lack the vitamins, minerals, and other nutrients essential for maintaining good health. Consuming these foods regularly can lead to significant short- and long-term consequences for your body and overall well-being.
Immediate Consequences of Nutrient-Deficient Foods
Energy Dips and Fatigue
Without essential nutrients like iron, B vitamins, and carbohydrates, your body struggles to produce energy efficiently, leaving you feeling tired and sluggish.
Weakened Immune System
Lack of nutrients like Vitamin C, zinc, and Vitamin D compromises your immune response, making you more susceptible to colds, infections, and slower wound healing.
Poor Concentration and Cognitive Function
A deficiency in Omega-3 fatty acids, iron, or B vitamins can impair brain function, affecting memory, focus, and decision-making.
Skin, Hair, and Nail Problems
Without nutrients like Vitamin A, Vitamin E, biotin, or iron, you may experience brittle nails, dry skin, hair loss, or acne.
Digestive Issues
Low fiber intake from nutrient-deficient foods can lead to constipation, bloating, and gut health imbalances.
Long-Term Consequences of Nutrient Deficiency
Chronic Diseases
Regularly consuming nutrient-poor foods can increase the risk of:
Obesity: High-calorie, low-nutrient foods often contribute to overeating and weight gain.
Type 2 Diabetes: Excessive sugar and refined carbs can lead to insulin resistance.
Heart Disease: Saturated fats and processed foods raise cholesterol and blood pressure.
Bone Health Issues
Lack of calcium, Vitamin D, and magnesium can lead to weakened bones, increasing the risk of osteoporosis or fractures.
Anemia
Insufficient iron, Vitamin B12, or folate may cause anemia, leading to fatigue, pale skin, and shortness of breath.
Reduce Strength and Loss of Muscle Mass
Inadequate intake of protein, and essential vitamins can impact physical and cognitive functions. Some studies show higher protein intakes may help prevent age-related loss of muscle mass and strength that predisposes older adults to frailty and disability.
Mental Health Problems
Deficiencies in Omega-3s, Vitamin D, and magnesium have been linked to depression, anxiety, and mood swings.
Vision Problems
Insufficient Vitamin A and antioxidants can lead to night blindness and age-related macular degeneration.
Metabolic Disorders
Long-term nutrient deficiencies can disrupt metabolic processes, leading to hormonal imbalances and fatigue.
Tip #3 - How to Avoid the Consequences
Eat Nutrient rich Foods
Focus on whole foods: lean proteins, fruits, vegetables, whole grains, and healthy fats.
Avoid excessive consumption of processed and fast foods.
Read Labels
Choose whole foods and check nutrient content to make informed decisions.
Stay Hydrated
Water helps transport nutrients in the body, so drink enough daily.
Listen to Your Body
Persistent fatigue, hair loss, or frequent illness might indicate a deficiency—address it early.
Tip #4 - Prioritize Nutrient Rich Foods & Hydration
By prioritizing nutrient-rich foods, you increase vitality and support your body’s functions and help prevent the wide-ranging consequences of nutrient deficiencies.
Come with me on the journey of mindfully selecting and eating nutrient rich foods. I will provide tips and examples on how much essential nutrients we need each day and what it looks like in daily intake.
Watch for my next blog posts for more on – “How Much Essential Nutrients You Need Daily” and how to get it.
Our website content and products are for informational purposes only. Laforest Savors does not provide medical advice, diagnosis, or treatment and should not be used as a substitute for medical advice from a healthcare professional.
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