It’s April 1st otherwise known as “April Fool’s Day”. Many will take part in pulling off their best planned jokes and pranks on their unaware friends, family, and co-workers. May this day bring you some extra laughter, and remind us that life without fun is incomplete.
As we spend this day full of pranks and jokes, one thing not to joke about or take lightly is good nutrition. Most adults do not get enough of four vital nutrients on a regular basis. Over time, a lack of these nutrients may affect different aspects of your health, from teeth and bones to your heart, gut, muscles, blood pressure, weight, and more. Nutritional advice can be confusing. Eat more of this, less of that. Make sure you get enough — but not too much. So, which nutrients do you really need and how much? And what key nutrients do we lack the most?
The specific daily amounts of each nutrient are based on the recommended daily calorie intake for adult men and women who do not need to lose or gain weight. Specific calorie needs depend on the individual, but these figures propose a reasonable estimate. With the introduction of anything new to your diet, always a good idea to consult with your doctor first.
- Women age 19 to 50 should aim for 1,800 to 2,000 daily calories, and women age 51 and older 1,600 calories.
- Men age 19 to 50 should aim for 2,200 to 2,400 calories, and those age 51 and older 2,000 calories.
4 nutrients we should make sure we are getting enough of daily:
Food is always the preferred source, providing us other essential vitamins and minerals needed for optimal health. However, if you have trouble eating certain foods, check with your doctor about whether supplements are an option.
- Calcium: Women: 1,000 to 1,200 (mg); Men: 1,000 (mg)
- Potassium: Women: 2,600 (mg); Men: 3,400 (mg)
- Dietary fiber Women 22 to 28 grams (g); Men: 28 to 34 (g)
- Vitamin D Women and men 70 or younger: 600 international units (IU); women and men 71 and older: 800 IU.
Wishing everyone a safe and happy Spring Holiday!
Stay safe and be well,