As part of our commemoration of the 100th anniversary of the discovery of vitamins, here are some tips to help you get more of the essentials into your daily diet.
Tip 1: Survey what you’re eating. Use a food journal to see what you need to add or remove from your diet. Make a weekly food schedule to help you meet nutritional requirements. Gain an understanding of the vitamins found in different foods – one helpful resource is the 100 Years of Vitamins website.
Tip 2: Up your fruit and vegetable intake to help add one or two extra servings of these vitamin-packed foods. Have a cup of frozen blueberries; it will give you about 25 percent of your vitamin C requirement. Eat about a half cup of baby carrots and get 120 percent of your Vitamin A requirement. Try dipping the carrots in low-fat vegetable dip or salsa for added flavor.
Tip 3: Add one or two enriched or fortified foods to your daily diet, like whole grain cereal or oatmeal fortified with vitamin D, soy milk and other soy products fortified with B12, or whole wheat tortillas – like Mission Life Balance – fortified with vitamin A.
Tip 4: Eat “real” unprocessed foods at least 75 percent of the time. You may want to add a multi-vitamin supplement to your diet to help fill in the gaps on days when you don’t eat perfectly.
For more information about the 100th anniversary of vitamins, visit: http://www.100yearsofvitamins.com/