how can one ensure one intakes exactly the correct amount of vitamins&minerals daily?

Answer 1

You can't. You can only try to come as close as you can but you'll never be able to tell if you're taking the EXACT amount that you need. That's because the nutritional value of food varies based on several factors.For example, one sweet potato might have more vitamin A than another sweet potato.The amount of vitamin A will vary based on the freshness and size of each sweet potato. This is true even for packaged foods. The longer something stays on the shelf the more vitamins and minerals it loses. You can only hope that you are getting all the vitamins that you need. A good idea would be to take a good multivitamin/multimineral supplement every day.

Answer 2

Eat a good, varied diet containing fresh foods including plenty of vegetables and fruit. Avoid the exclusion, or dramatic reduction of any of the major food groups. Choose chicken and fish for your protein, supplemented with beans, peas and nuts.

Make sure you eat oily fish and some nuts to get enough fat-soluble vitamins, (A, D, and E,) and wholegrain starchy foods, (as opposed to white bread, rice and pasta,) for B vits and more fibre. You need green leafy vegs for iron and, since that can't be used by the body unless there enough vitamin C, veg's are a better source that liver or Brewer's Yeast. Unless you are allergic or intolerant, (and fewer peple are than some magazines would have you believe,) you should not exclude dairy products from your diet as they provide valuable calcium for bones, teeth and blood-clotting.

Avoid processed foods, like ready meals and convenience foods, as many of their nutrients will be lost. Also avoid excessive amounts of tea, coffee and alcohol, which inhibit the uptake of some vits and mins. And drink plenty of water.

You will rarely need supplements if you eat real food properly cooked, unless you have a medical condition.

Answer 3

A healthy balanced diet.

Try 1800 calories unless you are active or under 25 then ramp up to 2000. Take in the percentage 60% carbohydrates 15% Fats (no more than 5% saturated) and 35% protein.
Carbs 4 calories per gram
Proteins 4/5 calories per gram
Fats 9 calories per gram.
Red fruits and veg are rich in anti oxidants.
Make sure you eat at least 5 fruit and veg a day. Try eating the veg first so when you are satisfied you wont leave them on the plate.

Answer 4

one way to verify the correct amount of vitamins and minerals per day is to check on the back of the product( eg. going for multivitamin&mineral complex will have displayed on the label the exact percentage of each product you take in like iron=100%RDA, vitamin c=50% RDA,etc) RDA stands for reccomanded daily allowance and is the best way to check that you take the right amount which is 200% for Minerals and 100% for Vitamins. I do reccomend you to go for a MULTIVITAMIN &MINERAL COMPLEX

Answer 5

The best thing to do is have a healthy dietary plan that includes a good portion of green vegies but if you have a hectic routine take Vit C RDA 100% everyday and pop in a vit A pil once a week
never overdo it back fires

Answer 6

Eat a good variety of fresh fruit and vegetables, lean meat and oily fish. This should provide you with all vitamins and minerals that the body needs.

Answer 7

It is important that you eat foods from all the food groups everyday. The food pyramid has recently been updated to reflect higher intakes of fruits and vegetables.

Depending on your height and desired weight the rule of thumb is if you should weigh 180lbs then you should consume 1800 calories a day. If 220lbs is desired then 2200 calories per day.

Answer 8

Simple:do as I do:I take one multivitamin plus minerals pills once a day.
And eat sensibly .
Fresh fruit and vegetables,meat,beans brown bread etc.
What is to much for you,you get rid of by using the bathroom:it's filtered out.

Answer 9

if you are that worried about it try a multi-vitamin tablet. However its best just to eat a varied diet. Lots of veg and salads and eat fish too.

Answer 10

Take a multi vitamin supplement and read the dosage label!