Welcome to 2025! Here’s a way you can focus on your nutrient intakes this year with our Dietitian Handout: Improve Nutrient Intakes!
It can be hard to know if you’re getting the proper nutrients. There are so many nutrients our bodies need each day, and some nutrients increase the absorption of other nutrients, while other nutrients work against each other and can inhibit the absorption of each other.
I find that variety within your diet can be the best way to get different nutrients without making it complicated. For example, while eggs are a healthy source of protein, if you eat eggs everyday, it might be limiting your intakes of other rich proteins, ones like salmon, which come with more omega 3, or steak which comes with a higher iron content. Try to choose a few different breakfast meals that you enjoy, and every 2-3 days, have something different. Maybe on Mondays and Wednesday’s you do an over night oat recipe, high in fiber and supplemental protein. Maybe on Tuesday and Thursday’s you do scrambled eggs with vegetables and high fiber toast. Maybe on the weekend you have a day where you enjoy whole grain pancakes and fresh fruit, with greek yogurt for a source or protein and then on a special day you can enjoy smoked salmon, cream cheese, vegetables and high fiber wraps.
It is important to ensure you’re having proper nutrients each day to try to increase your energy and prevent risks of deficiencies. For more information, you can visit:
- Healthlink BC – Vitamin B12
- Healthlink BC – Iron
- Vitamins – their sources and functions
- Healthlink BC – Calcium Rich Foods
And, don’t forget to check out our other blogs to help with your nutrient intakes:
Meal Prep Magic- EFry Health Center
Written by Carla Centola, RD
Registered Dietitian