The above principles cover the theory of optimum nutrition. As always, however, a theory has to to be turned into a practical application if we are to benefit from it directly. The following factors will form form the basis of a practical Nutrition Plan.
The starting point is a wholefood diet. This simply consists of natural foods in their natural state. It excludes all foods that are refined or processed.
Just because a food is a "wholefood" doesn't necessarily mean that it good for everyone. You may have a problem digesting a specific food, you may be vegetarian, you may have specific food allergies or dislikes. Therefore your wholefood diet needs to be tailored to you specifically.
There is now a wealth of scientific research evidence showing the benefits of nutritional supplementation. However, it is important to remember that nutritional supplements should do exactly that - supplement - a wholefood diet, they are not intended to replace it either in part or completely.
Many people believe that eating a well balanced diet will, on its own, provide all of the vitamins and minerals required for sustained good health. In ideal circumstances this is indeed the case. However, in reality there are many different reasons why you ,may require vitamin supplements.
An inefficient digestive system can limit your absorption of the vitamins in your diet.
These can cause inflammation of the linings in the digestive tracts resulting in poor extraction of vitamins and minerals from foods.
This adversely affects the availability, absorption and metabolism of nutrients.
This increase the need for vitamin C.
Overuse of laxatives can lead to poor absorption and retention of vitamins and minerals.
Diets that omit certain groups of foods can lead to deficiencies in various nutrients e.g. an extreme low-fat diet can result in a deficiency in vitamins A, D, E and K.
Lengthy cooking and reheating of meat or vegetables - or irradiation by microwaves - can destroy vitamins such as the B group vitamins and vitamins C and E.
freezing foods can result in a depletion of vitamins B1, C and E in the defrosted food.
For the body to process "convenience foods" places a greater than normal demand on the B group vitamins. Consequently an otherwise unbalanced diet will lead to irritability, lethargy and sleep disorders unless these B group vitamins are supplemented.
The omission of wholefood grains from the diet, especially individuals allergic to gluten or lactose, can mean the loss of significant dietary sources of nutrients such as Thiamine, Riboflavin and Calcium.
Soils can be deficient in trace minerals such as Selenium.
Anyone experiencing a lack of natural sunlight will suffer from vitamin D deficiency.
Chemical, physical and emotional stress can increase your requirements for vitamins B2, B5, B6 and vitamin C.
Burns, surgery, repair of broken bones and fighting off infectious disease all increase the need for higher levels of vitamins and minerals.
These deplete the B group of vitamins and cause imbalances of gut bacteria.
These can decrease the absorption of folic acid and increase the need for vitamin B6, vitamin C vitamin B2 and zinc.
Women suffering from PMT can benefit from vitamin B6 supplements and many other supplements depending on their symptoms.
Anyone eating less than 1000 calories per day (unwise and unhealthy at the best of times) are almost certain to require supplements of: Thiamine, Calcium and Iron. There will very probably be a need to supplement other vitamins depending upon the individual.
Exercise affects the requirements for the B group vitamins, vitamin C and Iron in particular.
Rapid growth spurts in teenage years places a higher than normal demand on vitamins A and C, Calcium and Iron.
Pregnancy creates higher than average demands for nutrients including: folic acid and vitamin C and D to ensure healthy growth of the baby and a comfortable confinement for the mother.
The aged have an increased need for vitamins and minerals particularly zinc, Calcium and Iron.
The body is able to store reserves of certain vitamins and minerals such as vitamins A and E, others it is unable to store. If these other vitamins drop too low health problems can occur.