Most of us believe in the value of good nutrition and know the basics. We generally have the best intentions to increase our fruits and vegetables, cut down on fats, and reduce processed foods and sweets. But the question is: are we meeting our own optimal nutritional requirements? Achieving this need is essential for the healthy functioning of our body because without optimal nutrition, weaknesses can begin to occur. These deficiencies can cause subtle changes both chemically and physically, potentially leading to a variety of health issues.
How much should you be eating? The basics of RDAs
The Recommended Dietary Allowances (RDAs) are quantities of nutrients required to maintain good health in most people. Some individuals may not meet this definition, including those who:
- Have chronic illnesses
- Are taking medication
- Have heavy physical work stress
- Have digestive problems
- Have very high or low body weight
- Have a metabolic abnormality
The RDAs were originally designed to calculate food needed to feed schools and armies, not to compare individual diets. There is great variability from person to person, and each individual's nutritional requirements are unique.
Isn't just eating regular food good enough?
It is difficult to get proper nutrition through diet alone. Food is simply not what it used to be. A study in the Journal of Applied Nutrition compared the nutritional value of organic food with commercial foods and found significant differences. Even those who eat fruits and vegetables daily may be getting short‑changed nutritionally.
Apples, pears, potatoes, corn, and wheat were purchased in the Chicago area and analyzed for 22 nutrients and 4 toxic elements over two years. The analysis showed that “organic pears, apples, potatoes, and wheat had, on average, over 90% more nutritional elements than similar commercial food.” Soil nutrients, chemical fertilizers, harvesting times, and post‑harvest handling all impact nutrient levels.
Additionally, studies show that only 9% of U.S. residents eat five daily servings of fruits and vegetables, and up to 50% of the population falls below RDA levels for key vitamins and minerals, especially calcium, iron, vitamin A, and vitamin C.
What are the potential consequences of not meeting our nutritional needs?
In short, we increase our risk of chronic degenerative diseases. Despite having some of the best healthcare in the world, the U.S. maintains some of the highest rates of obesity, arthritis, cancer, diabetes, and heart disease. Much of this comes down to dietary imbalances.
The Public Health Service states that four of the ten leading causes of death in the U.S.—heart disease, cancer, stroke, and diabetes—are associated with diet and nutrition. Nutritional imbalances can also lead to atherosclerosis, high blood pressure, osteoporosis, and gastrointestinal diseases.
In 1989, U.S. Surgeon General C. Everett Koop released a report titled Nutrition and Health linking two‑thirds of all U.S. deaths to diet or lifestyle. Since then, obesity and diabetes rates have continued to rise dramatically.
Things are different in today's world — your nutritional needs are too
Our world is more toxic today than it was 20–30 years ago. Pollution in our water and food supply, along with increased life stress, may increase the need for specific vitamins and minerals beyond the RDAs. These stresses place added demand on the body and may increase the need for antioxidants and other nutrients.
Modern food processing often adds unhealthy fats, sugar, and salt while reducing fiber and vitamin/mineral content.
So where should you start?
The foundation for a healthy lifestyle always begins with a proper diet. Aim to get your nutrition from whole foods: vegetables, fruits, whole grains, healthy fats, and quality proteins. Buy organic whenever possible—it truly makes a difference.
Another easy change: replace sugary drinks with water. You should drink about 40–50% of your body weight in ounces of water each day.
Exercise is also key to building a solid nutritional foundation. High‑intensity training, which involves performing weight‑training repetitions to the point of muscular fatigue, can be especially effective.
Try to eliminate smoking and excessive alcohol consumption, as these habits counteract other positive health efforts.
Do your best to reduce stress through yoga, meditation, prayer, or Tai Chi.
Lastly, fill in any nutritional gaps with a high‑quality comprehensive multivitamin.
Multivitamins: Should you take one or not?
Although vitamin and mineral supplements can be beneficial, they are meant to supplement—not replace—a healthy diet. Multivitamins have a strong safety profile and may improve health while reducing long‑term healthcare costs through prevention.
According to a report funded by the Council for Responsible Nutrition Foundation titled Smart Prevention — Health Care Cost Savings Resulting from the Targeted Use of Dietary Supplements:
“The report examined four chronic diseases and the potential for healthcare cost savings when U.S. adults 55 years and older used one of eight dietary supplement regimens. It demonstrated that supplementation at preventive intake levels in high‑risk populations can reduce disease‑associated medical events, representing the potential for hundreds of millions—and in some cases, billions—of dollars in savings.”
Final thoughts
As Benjamin Franklin said, “An ounce of prevention is worth a pound of cure.” A solid nutritional foundation is key to a healthy lifestyle.
Until next time, stay healthy!
Yours in health,
Dr. Gregg Gittins
