Are You Getting What You Need?

Recently, I prepared a straightforward meal that I thought was lovely and delectable—enough so that I took a photo of it. I briefly made a fool of myself by cooking for myself. I don't mean to brag, but the dish in front of me made me realize how lovely food is and how eating the correct things is a gift to our health.

I had simply cooked some salmon, keeping it wet with a little olive oil and seasoning it with sea salt and dried dill to enhance the flavor. Tender spears of steamed asparagus and a portion of farro that had been cooked with sliced red pepper were also on my plate alongside the salmon.

I like decent, straightforward food that is easy to prepare but also filling and, most importantly, nourishing. I have generally stayed with this approach to cooking and eating as a dietitian, with the obvious exception of when handed a piece of chocolate in any form or a truly tasty cookie.

Over the years, our daily eating choices have the power to either improve or deteriorate our health. The good news is that it's never too late to adopt new dietary habits, and that these decisions grow more significant as we age. Vitamin and mineral shortages are uncommon in people who consume a diverse diet and maintain a healthy weight. But there are a handful that require our attention, particularly if we're over 50.

Vitamins and minerals are measured several ways.

• mg – milligram
• mcg – microgram
• IU – international unit

Micrograms are used to measure very small amounts.  There are 1,000 micrograms in a milligram.

The size of an international unit varies depending on the vitamin or drug it is used to measure.

Sodium: 2,300 mg, or roughly one teaspoon, per day, is advised. To keep your sodium intake under 2,300 mg per day, eat more fresh foods and prepare more meals at home. You need much less salt when you sprinkle it on your food than when it is processed or cooked in because your tongue detects saltiness as the initial flavor sense. Controlling salt intake is crucial for controlling blood pressure. Sodium intake for those with high blood pressure may need to be capped at 1,500 mg per day.

Potassium.The suggested daily dose is 4,700 mg. Good sources include meats, dairy, fruits, and vegetables. Potassium aids in controlling blood pressure. Consuming fresh, frozen, or low-sodium canned vegetables can increase potassium levels while reducing salt levels, which is a fantastic approach to lower blood pressure. Consult your doctor to make sure your potassium level is within the normal range because some blood pressure drugs can drop it.

Magnesium:Men need 420 mg, compared to 320 mg for women over the age of 51. Nearly every food contains magnesium, but high-fiber foods and nuts contain the most. Unless a person is severely undernourished, deficiencies are unlikely to exist. Although magnesium plays a role in a number of bodily processes, it is best recognized for its role in bone construction and in controlling the movement of calcium and potassium across cell membranes.

Calcium: Men need 1,000 mg per day between the ages of 51 and 70. Men over the age of 71 and women over the age of 51 need 1,200 mg per day from supplements, but you shouldn't go over 2,000 mg per day. For those who are at danger of bone loss, there are specific suggestions. The foods that are fortified with calcium as well as milk and other dairy products offer the greatest calcium.

Vitamin D:Ages 51 to 70 require 15 mcg (600 IU) each day, but no more than 100 mcg (4,000 IU). Over the age of 70, 20 mcg (800 IU) is advised, but no more than 100 mcg (4,000 IU). Due to the skin's ability to produce vitamin D when exposed to sunlight, vitamin D is known as the "sunshine vitamin." Although it differs from dietary or supplement vitamin D, it ultimately offers the same effect. Dairy products that have been fortified are a great source, but you could also require supplements, especially if you don't get much sun. Consult your physician.

Vitamin B12 (cobalamin): You need 2.4 mcg every day. B12 is a water soluble vitamin so isn’t readily stored in the body. It’s available in meat, fish, poultry and milk as well as fortified cereals. Vegetarians may need to take a B12 supplement. B12 is essential for red blood cell formation and neurological function. In older people this vitamin may be less available because digestion can be somewhat impaired. Check with your doctor.

So what about my simple dinner? Except for calcium because the salmon was boneless (salmon bones are soft and can be eaten and are a good source of calcium), my dinner had nice amounts of all these mentioned vitamins and minerals As a bonus, the farro and asparagus offered nice amounts of fiber. The salmon was rich in omega-3-fatty acids

A Note about Farro:
“Farro” is an Italian word meaning “ancient grain” and was thought to originate in Mesopotamia. It’s a form of wheat so it contains gluten. Farro has a nutty flavor with a chewy texture, making it perfect for stews, soups and salads or simply served by itself. Farro is available three ways so read the label to know what kind you are getting.

• Whole grain farro (without the bran removed) requires soaking in water overnight to soften the bran husk.
• Semi-pearled farro has some bran removed, but cooks in 20 to 30 minutes without soaking overnight.
• Pearled farro has all of the bran removed and cooks in 10 minutes.

To cook, simmer farro in three times as much water until the farro is “al dente.” Drain off extra water.