Happy Friday everybody!
I’m currently out to sea on the Mayercraft Carrier 2. Check out my blogs for the cruise by reading the Sixthman Blog. For those of you still plugging away on how to read a nutrition label, here’s the little stuff. Sure it’s tiny, but it’s still damn important, so pay attention!
Micronutrients include vitamins and minerals. These are nutrients that your body needs to function properly. In general, if you eat a well balanced diet (vegetables, fruits, low-fat dairy, and lean protein sources), you will get enough of each micronutrient. The %DV is listed for each micronutrient. Here are a few key players to pay attention to:
Calcium: Needed to build bone. This is especially important for women, because bone mass decreases after menopause, so build your bones strong while you are young!
Vitamin D: Needed to aid absorption of calcium. Some of this comes from food, and some is made by your body when you are exposed to sunlight.
Iron: Needed to make hemoglobin, the oxygen-carrying substance in blood cells. Women are more at-risk for being iron deficient, while men are more at-risk for being iron overloaded.
You may notice that that some labels list more micronutrients than others. If a micronutrient is missing from a label, that means there is not any of it in the food product. (Look at the Nutrition Facts for a can of soda. See any micronutrients on there? That’s why soda is referred to as “empty calories.”)
If the variety of your diet is restricted, you may be at risk for certain vitamin deficiencies. Also, there are certain health conditions that increase the requirement of particular nutrients. For example, pregnant women need extra folic acid, and people who are anemic may need extra iron. These are all issues that can be discussed with a registered dietitian or doctor.
A quick word on vitamin supplements: Over the counter multivitamin supplements have been recommended by some health professionals, while others say they are not necessary. If you think the variety of your diet does not provide enough of each vitamin or mineral, a daily multivitamin is not a bad idea. However, stay away from “megadoses” of vitamins or minerals until you have a discussion with your doctor or registered dietician.
-Steve
