From Week 1 of my nutrition class until now, my diet has not changed very much, but there have been a few distinct differences. First of all, I switched out a couple items that were a staple in my diet and replaced them with more nutritious sources. I used to eat brown rice everyday and switched to either Millet or Amaranth, also my salads were always iceberg lettuce and are now spinach salads. Another thing I started doing is adding chia seeds to literally everything I can! I really love them! They add crunch and are so small that you can add them and they’re pretty undetectable ;c) Chia seeds add fiber, calcium, and both Omega 3 & 6 fatty acids. I used to use flax seed, but I wouldn’t put them on many items because of the grainy texture they have. Below is a list of the items I used to use and their major vitamin/mineral content and then a list of what I switched to.
Then: Brown Rice- Phosphorus 81mg; Potassium 42mg
Iceberg Lettuce- Beta Carotene 170mcg, Vitamin A 286IU, Potassium 80mg; Vitamin K 13.7mcg
Now: Spinach-Vitamin A 2813mg; Vitamin K 144.9mcg, Potassium 167mg
Amaranth- Potassium 135 mg; Phosphorus 148 mg; Folate 22mcg
Millet- Folate 19mcg; Potassium 62mg; Phosphorus 100mg
Chia Seeds- Calcium 45mg; Fatty Acids- Omega 3 1400mg- Omega 6 420mg; Dietary Fiber 3g
As you can see, with just a few minor changes they have added more nutrients into my everyday diet! Yahoo! Also, I have switched to mostly organic as to ensure a higher mineral/vitamin content. See a blog post in the future to understand why :c)
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