Do You Know All The Nutrients You Need In A Week?

 

In today's fast-paced world, many people unknowingly suffer from nutrient deficiencies. Malnutrition is often at the root of health issues like fatigue, weak immunity, and poor mental clarity. While some may assume they’re eating well, many common health problems stem from a lack of proper nutrients due to poor dietary habits or misinformation.

The rise of heavily processed foods and the declining nutrient density in industrially produced fruits and vegetables has only made it harder to get the vitamins, minerals, and nutrients we need. So, how can we combat this and ensure that we’re fueling our bodies properly?

1. Understand Which Nutrients You Need and in What Amounts

To stay healthy, your body needs a wide variety of nutrients. These include macronutrients (proteins, fats, and carbohydrates) and micronutrients (vitamins and minerals). A balanced weekly intake might look something like this:

Protein: 500–700g per week from a mix of lean meats and legumes, or completely plant-based sources.

Healthy fats: 350–400g, ideally from sources like olive oil, nuts, seeds, and avocados.

Carbohydrates: Depending on activity levels, aim for 1000–1500g from whole grains, fruits, and vegetables.

Vitamins & minerals: Weekly intake should include a variety of vitamins (A, B, C, D, E) and minerals like magnesium, potassium, and zinc.

By knowing the right amounts your body needs, you can begin to plan meals that meet your nutritional requirements.

2. Reduce Processed Foods

Heavily processed foods are filled with artificial additives, sugars, and unhealthy fats that can contribute to poor health. These foods often lack the vital nutrients needed to keep your body functioning properly.

Here are some of the most common processed foods you should avoid:

Sugary cereals: Often loaded with sugars and artificial colors.

Processed meats: Bacon, hot dogs, and sausages contain high levels of sodium, nitrates, and unhealthy fats.

Snack foods: Potato chips, crackers, and pre-packaged treats are packed with salt, unhealthy fats, and preservatives.

Sugary drinks: Sodas and energy drinks are some of the worst culprits for adding unnecessary sugars and chemicals to your diet.

Cutting these foods from your diet and focusing on whole, real foods can improve your overall nutrient intake.

3. Choose Real Food (Organic, Natural Options)

The best way to ensure you’re getting enough nutrients is to choose organic, natural foods. Many people overlook these hidden gems of the food world:

Moringa: Packed with vitamins A, C, and calcium.

Spirulina: A powerful source of protein, iron, and antioxidants.

Black Rice: Rich in fiber, protein, and anthocyanins.

Amalaki (Indian Gooseberry): Full of Vitamin C and antioxidants.

Lion’s Mane Mushroom: Known for its brain-boosting and immune-supporting properties.

These nutrient-dense foods provide essential vitamins and minerals that are often lacking in processed or conventional foods.

4. Monitor What You Eat and Cover Your Nutritional Needs

Pay attention to what you eat, and make sure it aligns with your nutritional goals. A helpful practice is to track your weekly food intake. After consistently eating nutritious foods, your body becomes better at signaling when it needs certain nutrients through hunger and cravings.

Here's a simple checklist to monitor your weekly intake:

Protein: Have I consumed enough lean protein sources like chicken, fish, beans, or lentils?

Healthy Fats: Did I get my share of healthy fats from nuts, seeds, avocados, or olive oil?

Carbs: Have I eaten enough whole grains, fruits, and vegetables to fuel my energy levels?

Vitamins & Minerals: Have I included a variety of vegetables, fruits, nuts, and seeds to meet my daily micronutrient needs?

By monitoring what you eat and covering your nutritional needs, your body will start to naturally crave the nutrients it requires to function optimally.

By taking the time to understand your weekly nutritional needs, cutting out processed foods, and incorporating real, organic options, you’ll give your body the fuel it needs to thrive. Over time, you’ll likely notice improved energy, mental clarity, and better overall health.