Diet to fill Nutritional Gap
A nutritious and balanced diet is the cornerstone of good health. However, due to a variety of reasons, we may not be getting all the nutrients we need from our daily diet. This is where filling the nutritional gap comes into play. A nutritional gap occurs when the food we eat does not provide all the essential vitamins, minerals, and other nutrients our body needs to function optimally. To fill this gap, we need to make some adjustments to our diet to ensure that we get all the nutrients we need. Here are some dietary tips to help fill the nutritional gap.
1. Eat a Balanced Diet
A balanced diet is one that contains all the essential nutrients our body needs. This includes carbohydrates, proteins, fats, vitamins, minerals, and fibre. A balanced diet should also include a variety of foods from all food groups. Eating a varied and balanced diet is the best way to ensure that you get all the essential nutrients your body needs.
2. Include More Fruits and Vegetables in Your Diet
Fruits and vegetables are rich in vitamins, minerals, and fibre. They are also low in calories and fat, making them an excellent choice for those who want to maintain a healthy weight. It is recommended to eat at least five portions of fruits and vegetables a day. You can eat them as snacks or add them to your meals.
3. Choose Whole Grains
Whole grains such as brown rice, whole wheat bread, and oats are excellent sources of fibre, vitamins, and minerals. They are also low in fat and calories. Choose whole-grain versions of bread, pasta, and cereals to ensure that you get all the essential nutrients your body needs.
4. Include Healthy Fats in Your Diet
Healthy fats such as monounsaturated and polyunsaturated fats are essential for good health. These fats are found in foods such as nuts, seeds, avocado, and fish. They help to maintain healthy cholesterol levels, reduce inflammation, and improve brain function. Avoid saturated and trans fats, which can increase your risk of heart disease.
5. Add Dairy to Your Diet
Dairy products such as milk, cheese, and yoghurt are excellent sources of calcium, vitamin D, and other essential nutrients. Choose low-fat or fat-free versions to reduce your calorie intake. If you are lactose intolerant, try soy milk, almond milk, or other fortified non-dairy milk.
6. Limit Your Intake of Processed Foods
Processed foods are often high in calories, fat, and sugar. They are also low in nutrients. Limit your intake of processed foods such as chips, cookies, and sodas. Instead, choose whole foods that are rich in nutrients.
7. Take Nutritional Supplements
If you are unable to get all the essential nutrients from your diet, taking nutritional supplements can help. Talk to your doctor or a registered dietitian to determine which supplements you need. Some of the common supplements include vitamin D, omega-3 fatty acids, and iron.
Nutritious and balanced diet is essential for good health. However, due to various reasons, we may not be getting all the essential nutrients from our daily diet. By including more fruits and vegetables, choosing whole grains, healthy fats, limiting your intake of processed foods, and taking nutritional supplements, you can fill the nutritional gap and maintain good health. It is essential to work with a registered dietitian or a healthcare provider to determine which dietary changes are best for you.
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