In today’s fast-paced world, people face several challenges in maintaining a balanced diet. With busy schedules and work demands, many individuals opt for convenience foods, which are often highly processed and low in essential nutrients. Another challenge is the prevalence of misinformation and fad diets, which can lead to poor dietary choices. Additionally, modern lifestyles often lead to irregular eating patterns, stress eating, and insufficient meal planning. With modern lifestyle, nutrition seems to have been compromised to some extent. To resolve some common queries on diet and nutrition in the current scenario, we sought expertise of Madhuri Ruia, Nutritionist & Healthy Lifestyle Coach associated with Centrum and Vijay Mangam, Celebrity Nutritionist & Certified Fitness & Lifestyle Coach associated with Centrum who briefly answered to the questions.
Often – our daily full ‘plate’ of food may not necessarily mean it is full of nutritional value either. It is essential to ensure that the daily recommended dietary allowance of micronutrients and macronutrients is incorporated in one’s daily food. As that is not always possible only through one’s diet, multivitamins play a major role in ensuring we get our daily dose of nutrition as required by the body.
What are hidden nutrient gaps?
Despite having a seemingly complete diet through our meals like breakfast, lunch, and dinner, many of us still feel tired and weak due to hidden nutrient gaps. These gaps refer to micronutrient deficiencies people may not be consciously aware of, even when they think they are eating well.
For instance, many individuals lack sufficient intake of micronutrients like vitamin D, magnesium, and omega-3 fatty acids.
- Vitamin D deficiency is widespread, especially among those who spend most of their time indoors.
- Magnesium, which is crucial for muscle function and energy production, is often lacking in processed foods.
- Omega-3 fatty acids, essential for heart and brain health, are commonly absent in diets low in fatty fish.
- Iron deficiency, particularly in women, is another hidden gap that can lead to fatigue and reduced immunity.
“That's where multivitamins come in. They provide the key vitamins and minerals our bodies need to fill these nutritional gaps. Opting for a multivitamin that has essential nutrients for your gender and age, can help unlock a wide range of health benefits, including boosted energy, enhanced immunity, stronger bones, improved heart health, and more,” shares Nutritionist Madhuri Ruia.
Also Read: How To Know If You Need To Start Taking Multivitamins
Why is a personalised approach to nutrition so important?
If you are also curious to know how do individual needs vary based on lifestyle, age, or other factors, here is the answer:
According to Celebrity Nutritionist Vijay Mangam, “ A personalised approach to nutrition is crucial because everyone has unique nutritional needs based on factors like age, gender, activity level, health conditions, and even genetic predispositions. For example, athletes or individuals with highly active lifestyles require more protein and energy to support muscle repair and recovery. Similarly, older adults may need more calcium and vitamin D to maintain bone health. Pregnant women need higher levels of folic acid and iron for fetal development. In contrast, people with sedentary lifestyles may need fewer calories but more fibre to aid digestion. By considering these individual factors, people can optimize their diets to better support their health and well-being.”
Nutrient gaps: Assessment and Addressal
Assessing personal nutrient gaps can begin with a self-evaluation of eating habits, recognizing whether a diet is well-balanced with a variety of whole foods like fruits, vegetables, lean proteins, and healthy fats. Consulting with a healthcare provider or nutritionist for blood tests and assessments is another effective way to identify specific deficiencies, such as low levels of vitamin D, iron, or other micronutrients. Once gaps are identified, individuals can address them through dietary changes, incorporating nutrient-rich foods like leafy greens, whole grains, and lean proteins. Supplementing with multivitamins or targeted supplements which can be customized as per the Indian daily recommended guidelines, like Centrum’s range of multivitamins for different needs, age groups and genders, can also be beneficial for filling gaps, especially when it's challenging to meet nutrient needs through food alone.
Also Read: Should Men Eat Carbs And Women Eat Fats For Breakfast?
How to ensure we are getting enough calcium?
Calcium is essential for overall health, particularly for maintaining strong bones and teeth, muscle function, and nerve transmission. It plays a crucial role in preventing osteoporosis and supporting cardiovascular health. Many people may not get enough calcium through diet alone, especially those who are lactose intolerant or do not consume dairy products.
Answering the question, experts highlight, “To ensure adequate calcium intake, individuals can incorporate calcium-rich foods such as leafy greens, almonds, tofu, and fortified plant-based milk into their diets. For those who find it challenging to meet their calcium needs through food, calcium supplements that also have Vitamin D in combination can be a helpful addition.”
Small And Sustainable Dietary Changes To Improve Overall Nutrition
Sustainable dietary changes are key to long-term health. One simple change is increasing the intake of fruits and vegetables by adding a portion to every meal. Swapping refined grains for whole grains, such as using brown rice instead of white rice, can also improve nutrient intake. Reducing the consumption of processed foods and sugary snacks in favor of nuts, seeds, and fresh fruit is another positive step. Drinking more water and reducing sugary beverages can help with hydration and overall health. Lastly, practicing mindful eating, such as paying attention to portion sizes and eating without distractions, can help foster healthier eating habits.
Also Read: Weight Loss: 7 Ways To Stay Full For Long
How can people incorporate both multivitamins and lifestyle changes to achieve long-term health benefits?
Incorporating multivitamins and lifestyle changes together can help people achieve long-term health benefits. Multivitamins can act as a safety net for those struggling to meet their daily nutrient requirements through food alone, helping to fill nutritional gaps. Pairing multivitamin intake with lifestyle changes like increasing physical activity, managing stress, getting enough sleep, and staying hydrated can further enhance their efficacy. A balanced diet rich in whole foods, along with healthy habits, supports better absorption of nutrients and promotes overall well-being. Consistency is key, and building sustainable habits over time leads to lasting health benefits.