How To Meet Nutrient Needs When Dieting

By Subodh / May 19, 2016

Eating a balanced healthy diet is essential to maintain your weight, look gorgeous and radiant, prevent mood swings, for better energy, manage your focus and concentration, and to prevent recurring illnesses. Healthy eating is essential to sail through the different phases of your life. But in this age of instant gratification, many of us indulge in dieting to shed the excess weight fast. And, in the process, we try to overlook at the essential nutrients also.

A deficiency in the vital nutrients could create havoc in your body, making you highly susceptible to a wide array of health issues, including depression. Well, science has proven it! Here are some simple tips that you could follow to meet your nutrient requirements even when you are on a diet!

Tips For Averting Nutrient Deficiency While Dieting

1. Choose Whole Foods!

Healthy Diet

If you are planning to go on a diet, opt for whole foods. Choose a diet plan which includes lots of seafoods, healthy fats, and whole veggies and fruits. Inclusion of carotenoid-rich foods could meet your antioxidant requirements, while your leafy greens and legumes as well as whole grains will give you the necessary protein and fiber. Include more fiber-based delights in your food to ensure that you are not hungry throughout the day.

Get your dose of vitamin A from beta-carotene rich carrots, which veggies like broccoli and cabbage will give you the vitamin C. If you love fruits, kale, strawberries, oranges, and sweet peppers could be your choice for vitamin C.

2. Do Not Compromise On Your Calorie Intake!

apps-that-allow-you-to-count-calories

Make sure that you are consuming calories adequately to alleviate the risk of nutrient deficiencies. Along with maintaining your energy levels and boosting your metabolism, calories are essential to ensure that your nutrient requirements are met thoughtfully.

3. Include Plant-Based Protein In Your Diet!

tofu

Legumes, especially lentils and dried fruits, are good and dense sources of a wide array of nutrients, including fiber and protein. You could also choose low fat protein rich sources like tofu to meet your protein requirements. Inclusion of protein is essential to aid in weight loss, meet your diet requirements, alleviate nutritional deficits, keep you fuller, and fuel your energy.

[ Read: How Much Protein Do We Actually Need? ]

4. Choose Food Rich In Calcium

Kale

You do not have to drink milk or any dairy-based foods to meet your calcium requirements. There are loads and loads of plant-based sources that are rich in calcium, yet low in their calorific value which will perfectly meet your nutrient demands. Collard greens, turnip greens, and kale are good source of natural calcium which your body can easily absorb. You can also opt for milk made from plant sources like almond and rife. Sesame seeds are also excellent sources of calcium.

5. Opt For Whole Grains

oatmeal

If your diet allows grains, make sure you are choose the whole variants as they are natural sources of zinc, iron, and magnesium. Brown rice, oats, whole wheat, and other such grains are good as they would also give you necessary fiber.

6. Eat Healthy Fats

Almonds, Walnuts and Pistachios

A diet that is low in carbohydrates should be adequately balanced by including those foods that are rich in healthy fats. Opt for including nuts like walnuts and almonds as well seeds like chia seeds, sesame seeds, hemp seeds, and flax seeds in your diet to meet the fatty acid requirements.

[ Read: How To Include Flaxseeds In Your Diet ]

7. Include The Right Supplements To Complete Your Diet

Vitamin Supplement

While your diet might meet all the nutrient requirements to a certain extent, there are times when you might experiencing vitamin B12 deficit. Try to include a vitamin B12 supplement in your diet as plant-based foods lack this one. Opt for methylcobalamin as studies suggest that cynanocobalamin is known to be lethal for health.

You also have to take a vitamin D supplement, if your diet does not include sufficient doses of meat. Try to include about 600 I.U. vitamin D in your diet. Iodine is one another nutrient that usually needs to be included in the form of a supplement as you cannot overdo salt. 90 micrograms of this mineral thrice a week would suffice.

Try to keep your diet balance and not severely restricted as the latter would only do more harm than good. Make yourself familiar with various foods and the nutrients they offer. You can find numerous nutrient-tracking websites that could help you monitor your diet and prevent you from falling prey to nutrient deficiencies.

Dieting, on a moderate level, is beneficial for weight loss when combined with a good exercise regimen. But stringent dieting such as fruits alone and veggies alone are sure to yield only short term results. Take charge of your nutritional requirements right away to avoid nutrient deficits. Eat a nourishing, healthy diet for the best results!