She Strengthens

Nourish Your Body: A 1-Day Guide to Essential Nutrients

Getting all the essential nutrients your body needs in just one day can seem like a daunting task. But, with a little planning, you can fuel your body with the right foods to keep you going from sunup to sundown.

Eat When You’re Hungry, Stop When You’re Full

Before we dive into the menu, remember that nutrition is not one-size-fits-all. The portion ranges provided are suitable for individuals between 130 and 180 pounds, but your body may require more or less food depending on various factors such as deficiencies, activity level, weight, and emotional concerns. The key is to listen to your body and eat when you’re hungry, stopping when you’re comfortably full.

Diversify Your Plate

Foods often contain multiple nutrients, so eating a variety of foods is crucial to reaching your nutritional goals. For example, a cup of kale provides your daily value for both vitamin A and C.

Smoothie Time

Start your day with a nutrient-packed smoothie made with natural sweeteners, protein, and healthy fats. Combine yogurt, spinach, banana, a scoop of protein powder, and your milk of choice (dairy, almond, coconut, etc.) for a power combo that checks off many essential nutrients.

Hydrate with Coconut Water

In addition to regular water, sip on coconut water throughout the day to replenish electrolytes, antioxidants, and nutrients like potassium, magnesium, and vitamin C. Look for a brand that provides at least 18% DV of potassium, 120% DV of vitamin C, and 8% DV of calcium.

Pile on the Greens at Lunch

Build a nutrient-dense salad with dark leafy greens like kale or spinach, protein, veggies, nuts or seeds, and a healthy fat-based dressing. Don’t forget to add some crispy chickpeas for extra fiber, protein, and vitamins.

Smart Snacking

Think of snacks as mini breaks to pack a huge punch of nutrients. Reach for vitamin and mineral-rich foods like fruits, veggies, nuts, and seeds. Dip veggies into classic dips like guac or hummus, or try something new like an herb-speckled Greek yogurt mixture.

Nutritious Dinner

End your day with a balanced dinner featuring protein, veggies, whole grains, and a touch of healthy fat. Great sources of protein include fish, chicken, tofu, beans, and lean beef. Get creative with roasted, steamed, sautéed, or spiralized veggies, and don’t forget to include some heart-healthy whole grains.

Dessert, Yes!

Treat yourself to a healthy dessert like refined sugar-free chia pudding, fresh fruit, or a piece of dark chocolate. Chocolate is packed with vitamins and minerals like magnesium, iron, calcium, potassium, vitamin E, and B vitamins.

Stay Hydrated

Remember to drink at least 8 (8-ounce) glasses of water daily, and more if you’re physically active or have a demanding job.

Common Nutrient Deficiencies

According to a study by the University of Oregon, many people in the U.S. aren’t getting enough of certain essential nutrients. Make sure to include foods rich in calcium, potassium, vitamin A, vitamin C, vitamin E, vitamin D, iron, and magnesium in your diet.

By following this guide, you’ll be well on your way to nourishing your body with the essential nutrients it needs to thrive. Just remember to consult with a doctor or nutritionist if you have specific dietary needs or concerns.