How to Cover All Nutritional Bases

horizontal portrait of a happy mature lady buying vegetables at the market

Where you get your nutrients matter. It’s almost always beneficial to be consuming your vitamins and minerals straight from the source because nutrients tend to be absorbed better naturally. But, it isn’t always easy. Remember that taking supplements shouldn’t be replacing those healthy meals, but rather filling in any gaps that might need filling. Take a look at your diet and see where your nutritional deficiencies lie. If you have trouble getting it through your diet, look to fortified foods or supplements.

Tips for Eating all Your Nutrients

Eat the rainbow: The more colours that you eat, the less likely you’ll miss key nutrients in your diet. As a rule of thumb, deep colours can be indicative of the amount of nutrients that resides in the fruit or vegetable. Try to aim for 3 or more colours in a day!

Vary your diet: Buy new foods, try new healthy recipes. The more variation in your diet, the more types of nutrients you’ll be exposed to. Your usual meals might be an excellent and balanced meal, but eating different foods ensure you won’t be consistently missing some key micro-nutrients.

Include 1-2 servings of fruit or vegetables in every meal: Make it habit that fruits and vegetables be in every meal. A bowl of cereal in the morning can be accompanied by some banana slices or fresh berries. Eating whole fruits is better than store bought juices. Juices often contain extra sugar and don’t have the fiber that whole fruits have to make you feel fuller and help with digestion.

Where Might I need Help?

As we age, many people tend to eat smaller meals and also stick to what they like. As a result, with the older population, certain common deficiencies are likely to arise.

Common Missed Nutrients for Older Adults Include:


Calcium is especially important for older adults to maintain healthy bones and other bodily functions. Calcium can be found in dairy products, seafood, beans, and dark greens like kale, spinach, okra, broccoli, and watercress.


As we age, magnesium is less readily absorbed by the body. Magnesium helps with a whole host of things in the body, including maintaining a healthy heart and immune systems. Magnesium is found in leafy greens, nuts, whole grains, seeds, and legumes.


Potassium helps many functions in the body including maintaining healthy bones, cell growth, and has been shown to help blood pressure. For Potassium, eat beans (especially white beans), bananas, plums, fresh fruit, dried fruits, and fish.

Vitamin D

Vitamin D helps you absorb Calcium and promotes bone health. Vitamin D isn’t found too often in foods, however it can be found in fish and eggs. Fortified dairy products and cereals, or a multivitamin, can also help you reach your daily Vitamin D intake.

Vitamin B12

Vitamin B12 is an essential nutrient responsible for maintaining a healthy nervous system and blood cells. Fish, Poultry, Eggs, and Dairy are all high in Vitamin B12. Make sure to choose lean products to ensure you don’t consume too much saturated fat.

Folic Acid (Folate)

Too little Folic acid is associated with anemia and birth defects for pregnant women. Many grain products are now enriched with folic acid, including flours, cereals, and pastas. Folic acid also occurs naturally in legumes and spinach.