a healthy diet is essential for overall wellbeing. With so much conflicting information available, it can be challenging to know what to eat and how much of each nutrient is needed. Fortunately, the Optimum Nutrition Recommendations (ONR) can help guide you towards a balanced diet that meets your body’s needs.
The ONR provides science-based guidance on the daily intake of essential nutrients, including vitamins, minerals, and macronutrients. These recommendations are based on research conducted by the National Academy of Sciences, which identified the optimal amounts of each nutrient needed to promote health and prevent chronic diseases.
Iron, selenium, and omega-3 fatty acids are critical for optimal health. Iron is essential for maintaining blood health, as it is a component of hemoglobin, a protein in red blood cells that carries oxygen to all parts of the body from the lungs, and myoglobin, a protein that transports and stores oxygen in our muscles. Men should be checked for an iron overload disease before increasing their iron intake, while menstruating women should combine foods rich in iron and vitamin C to increase their absorption. They should also get checked for iron-deficiency anemia every few years.
Selenium, an essential trace mineral found in the soil, water, and some foods, is important for many bodily functions, including DNA synthesis, immune system function, and thyroid hormone metabolism. Northern Europeans may need to take a supplement or eat a daily Brazil nut to ensure adequate selenium intake.
Omega-3 fatty acids, specifically EPA and DHA, are important for brain health, vision, and cardiovascular health. While fish oil supplements are popular, they may be contaminated with pollutants, such as PCBs and dioxin-like pollutants. Instead, people can get their EPA and DHA directly from the source by consuming algae-derived omega-3 supplements, which are free of contaminants. The recommended daily intake is 250 mg of pollutant-free (yeast- or algae-derived) long-chain omega-3s (EPA/DHA) per day.
One of the key principles of the ONR is to consume a variety of nutrient-dense foods to meet your daily needs. This includes fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods are rich in vitamins, minerals, and fiber, which are essential for maintaining optimal health.
In terms of macronutrients, the ONR recommends a balanced intake of carbohydrates, protein, and fat. Carbohydrates should make up 45-65% of your daily calorie intake and should come from whole grains, fruits, vegetables, and legumes. Protein should make up 10-35% of your daily calorie intake and should come from a variety of sources, including lean meats, poultry, fish, dairy, beans, and soy products. Fat should make up 20-35% of your daily calorie intake and should come from healthy sources such as nuts, seeds, avocado, olive oil, and fatty fish.
In addition to these macronutrients, the ONR also provides recommendations for specific vitamins and minerals. For example, adults should aim for 1,000-1,200 milligrams of calcium per day, which can be obtained through dairy products, leafy green vegetables, and fortified foods. Iron is another important nutrient, and women of reproductive age should aim for 18 milligrams per day, which can be obtained through red meat, poultry, fish, and plant-based sources such as beans and fortified cereals.
The ONR also recommends limiting certain nutrients, such as sodium and added sugars, which can have negative effects on health when consumed in excess. The American Heart Association recommends limiting sodium intake to no more than 2,300 milligrams per day, with an ideal limit of no more than 1,500 milligrams per day for most adults. Added sugars should make up no more than 10% of your daily calorie intake, with an ideal limit of no more than 5%.
In conclusion, following the Optimum Nutrition Recommendations can help you achieve a balanced and healthy diet that meets your body’s needs. By consuming a variety of nutrient-dense foods and limiting certain nutrients, you can promote optimal health and reduce your risk of chronic diseases. Remember to consult with a healthcare professional before making any significant changes to your diet or lifestyle.