The Academy of Nutrition and Dietics has highlighted the need for a nutrient rich healthy diet to reduce the risk of chronic disease rather than supplementing with artifical vitamins which, however; may be useful under certain circumstances.
“These findings support the evidence-based position of the Academy of Nutrition and Dietetics that the best nutrition-based strategy for promoting optimal health and reducing the risk of chronic disease is to wisely choose a wide variety of foods,” said registered dietitian nutritionist and Academy spokesperson Heather Mangieri. “By choosing nutrient-rich foods that provide the most nutrients per calorie, you can build a healthier life and start down a path of health and wellness. Small steps can help you create healthy habits that will benefit your health now and for the rest of your life.”
“Additional nutrients from supplements can help some people meet their nutrition needs as specified by science-based nutrition standards such as the Dietary Reference Intakes,” Mangieri said.
• Starting each day with a healthy breakfast that includes whole grains, fat-free or low-fat dairy for calcium and vitamin D, and vitamin C-rich foods.
• Replacing refined grains with whole grains like whole-grain breads and cereals and brown rice.
• Pre-washing salad greens and pre-cut vegetables make great quick meals or snacks.
• Eating fresh, frozen or canned (without added sugar) fruit for snacks and desserts.
• Including at least two servings of omega-3 rich seafood per week.
• Eating beans, which are rich in fiber and folate.
Eliseo Guallar, Saverio Stranges, Cynthia Mulrow, Lawrence J. Appel, Edgar R. Miller. Enough Is Enough: Stop Wasting Money on Vitamin and Mineral Supplements. Annals of Internal Medicine, 2013; 159 (12): 850-851 DOI: 10.7326/0003-4819-159-12-201312170-00011