Food First Approach to Hitting Your Micronutrient Needs

Oftentimes, people want to first ask ‘What supplement should I take?’, and while yes, supplements can be useful to complement one’s diet and goals, they should not be the first topic of discussion.

Instead, ask yourself what foods you should be eating, how much, and when while avoiding empty calories that offer little nutritional value.

What is a whole-food diet-based approach?

A food-first approach simply means that we want to build a base of a balanced diet, that meets our micronutrient and energy requirements from whole foods before supplementation. If you picture a pyramid, the base of the pyramid should be what foods you are consuming and how much. If we move up the pyramid into sports nutrition we can address meal timings. And lastly, at the top of the pyramid, we would address sports supplements to fill any gaps in one’s nutrient and energy requirements.

Please refer to some previous blog posts on peri-workout nutrition, supplements and sports nutrition for more specific information on those topics.

Incorporating a variety of healthy foods, such as fruits, vegetables, whole grains, lean proteins and healthy fats is essential for meeting your nutritional needs.

Whole foods offer energy in the form of macronutrients (carbs, fats, protein) in addition to micronutrients, polyphenols, fibre and other bioactive compounds that promote health.

Understanding the Importance of Micronutrients

Micronutrients are the unsung heroes of our diet, playing a pivotal role in maintaining optimal health. Unlike macronutrients, which are needed in larger quantities, micronutrients are required in smaller amounts but are no less important.

These essential vitamins and minerals help regulate a myriad of bodily functions, from energy production and immune function to nerve function and beyond. A diet rich in whole foods, such as fruits, vegetables, whole grains, healthy fats and lean proteins, can provide the necessary micronutrients your body needs.

However, many people fall short due to a diet high in processed and packaged foods, which are often devoid of these vital nutrients. By understanding the importance of micronutrients, you can make more informed food choices and take a significant step towards maintaining optimal health.

There’s a time and place for supplementation

Supplements can be helpful for some, depending on the context. Once someone’s diet is balanced, supplements can help fill in gaps.

For example, if an athlete consumes protein from whole foods 4 times per day, but has a greater protein need, they can consume more protein via powders as they are easy to digest and less volumous.

The same can go for carbohydrates. Once the athlete is hitting their micronutrient goals via whole foods, and simply just needs to get more carbs and energy in the system, supplementation can be very helpful such as carb gels. Some athletes need to consume very high amounts of carbohydrates for their athletic and performance goals and realistically can feel very full after eating large amounts of food. Thus, the use of supplementation can help get more energy aka carbs into the system (after their micronutrient needs are met) to avoid GI distress.

For extra reading on the importance of carbs, please refer to other blogs posts.

Furthermore, many athletes have higher micronutrient needs and some nutrients are a bit harder to obtain from the diet such as creatine, beta-alanine and vitamin D. Some nutrients may be in foods that athletes wish not to consume, such as omega 3 and vitamin B12, which are both only found in animal products.

Studies have also indicated that specifically for athletes, supplements can be useful as they need higher doses to improve health in particular immune health. Vitamin D, Vitamin C, probiotics and Zinc are common nutrients needed in larger amounts for the athlete to ensure optimal immune health so they can continue their training as they are subject to higher loads of inflammation due to their training regimen.

Supplements can also be beneficial to consume close to, during or right after exercise as they are easier to digest compared to whole foods. By integrating supplements wisely, you can support a healthy lifestyle and achieve your wellness goals.

Lastly, they are more convenient when the athlete travels.

Benefits of a Whole-Foods Diet

Embracing a whole-food diet can be a game-changer for your overall health and well-being. By focusing on minimally processed foods, you can significantly reduce your intake of added sugars, saturated fats, and sodium.

Whole foods, such as fruits, vegetables, whole grains, healthy fats and lean proteins, are nutrient-dense, offering a rich supply of essential vitamins, minerals, and fiber.

This type of diet has been shown to lower the risk of chronic diseases, including heart disease, type 2 diabetes, and certain cancers. Additionally, a whole-food diet supports healthy weight management and can even improve mental health. By prioritizing whole foods over processed options, you are setting the foundation for a healthier lifestyle.

Nutrient-Dense Foods: The Key to a Healthy Diet

 

Essential Micronutrients

Vitamins and minerals are essential nutrients that your body needs to function optimally. They are required in smaller amounts and do not provide a caloric value.

They can be classified into two main categories; vitamins and minerals

Vitamins can further be broken down into fat and water-soluble vitamins. Fat-soluble vitamins do not need to be consumed every day, as the body can store them. However, they should be consumed with fat sources.

Examples of fat soluble vitamins are A, D, E, K are mainly found in liver, oily fish, dairy and animal fats

Vitamin A: beef, liver, eggs, shrimp, fish, fortified milk, sweet potatoes, carrots, pumpkins, spinach, mangoes

Vitamin D: oily fish (salmon, herring, mackerel), red meat (liver), egg yolks, fortified cereals

Vitamin E: olive oil, nuts, seeds

Vitamin K: Cabbage, eggs, milk, spinach, broccoli, kale

Examples of water-soluble vitamins are Vitamin C and the B vitamins which are mainly found in fruits, vegetables, whole grains and dairy. These vitamins are not stored in the body and therefore it is best to consume more frequently, daily when possible.

Vitamin C: citrus fruits (oranges, grapefruit), red/green peppers, potatoes, berries, green leafy vegetables (broccoli, brussel sprouts)

B1- thiamin: pork, trout, peas, asparagus, squash, fruits, eggs, whole grains

B2- riboflavin: milk, eggs, rice

B3- niacin: meat, fish, eggs, milk

Pantothenic acid: chicken, beef, potatoes, eggs, whole grains, tomatoes, broccoli

B6- pyridoxine: chicken, turkey, fish, oatmeal, eggs, soya, peanuts, milk, potatoes

B7- biotin: whole grains, eggs, soybeans, fish

B12: meat, salmon, cod, shellfish, dairy, eggs

Folic Acid: broccoli, brussel sprouts, liver, spinach, asparagus, peas, chickpeas

Minerals can also be broken down into macro and micro minerals.

Macro minerals are needed in a bit larger amounts and consist of

Calcium: dairy, broccoli, cabbage, soya, fish bones (sardines, anchovies)

Chloride: salt

Magnesium: Spinach, broccoli, legumes, seeds, whole-wheat bread

Sodium: salt, soy sauce, vegetables

Potassium: banana, broccoli, parsnips, pulses, nuts, seeds, fish, shellfish, meat

Microminerals are also known as trace elements. Essential trace elements are iodine and zinc. Other elements are boron, chromium, cobalt, copper, molybdenum, manganese, nickel and selenium. Generally, these can be found in meat, fish, dairy, vegetables, nuts and cereals.

Iron: beef, liver, beans, nuts, dried apricots, brown rice

Zinc: meat, shellfish, dairy, wheat germ

Chromium: meat, poultry, fish, nuts, cheese

Copper: shellfish, nuts, seeds, whole-grain products, beans, prunes

Fluoride: fish, teas

Iodine: Iodized salt, seafood

Manganese: nuts, legumes, whole grains, tea

Selenium: Organ meat, seafood, walnuts

Healthy Meal Planning and Preparation

Effective meal planning and preparation are cornerstones of a balanced diet. By planning your meals in advance, you can ensure that you are meeting your nutritional needs while avoiding unhealthy food choices.

Opt for cooking methods that preserve nutrient density, such as grilling, roasting, and steaming. It’s also crucial to include a variety of foods in your meals, focusing on plant-based foods, whole grains, and lean proteins.

To make meal planning easier, consider using a meal prep delivery service like Athletes Kitchen, which offers healthy and nutritious meals that are ready to eat. This can save you time and ensure that you always have access to balanced, nutrient-dense meals.

Healthy Snacking Options

Snacking can be a healthy part of your diet if you choose the right options. Healthy snacks like fruits, vegetables, nuts, and seeds are packed with essential nutrients, including fibre, vitamins, and minerals. These nutrient-dense snacks can help maintain your energy levels and support overall health.

On the other hand, avoiding unhealthy snacks such as sugary drinks and processed foods can reduce your risk of chronic diseases. Healthy snacking also aids in weight management and can improve mental health. When selecting snacks, aim for those that are low in added sugars, saturated fats, and sodium to keep your diet on track.

Conclusion: Start Your Healthy Eating Journey

Embarking on a healthy eating journey may seem daunting, but it’s a crucial step toward maintaining optimal health. By understanding the importance of micronutrients, the benefits of a whole-food diet, and the essentials of healthy meal planning and preparation, you can make informed food choices.

Incorporating healthy snacking options can further support your overall well-being. Remember, small changes can lead to significant improvements over time. Start by adding more whole foods to your diet, cutting back on processed and packaged foods, and staying hydrated.

For added convenience, consider using a meal prep delivery service like Athletes Kitchen to make healthy eating more manageable. By taking control of your diet, you can reduce the risk of chronic diseases and enjoy a healthier, more vibrant life.

We are Here to Help

Our nutritionist is also available to help you navigate our meals and offers complimentary consults. You can book a call with her here.