Susie Burrell reveals the nutrients missing from your diet

As we head into the holiday season, many are overhauling their diets in a bid to sculpt their ideal ‘bikini body’.

And while a clean diet is a great way to start, there are some who are not consuming the nutrients required for a fit and functional mind and body.

‘Despite the best of intentions, sometimes our nutrition can take a back seat when things are frantic, and as a result our intake of key nutrients can be compromised,’ Australian dietitian Susie Burrell told Daily Mail Australia.

‘So if you know that your nutritional intake is not always as on point, here are some the most important nutrients the body requires to keep our energy systems firing at their best, and the key foods you can get them from as part of your daily diet.’

‘Despite the best of intentions, sometimes our nutrition can take a back seat when things are frantic, and as a result our intake of key nutrients can be compromised,’ Susie Burrell said

IODINE

‘Iodine is a nutrient less frequently spoke about yet it is a nutrient that up to 50 per cent of pregnant and breastfeeding women are deficient in,’ Susie said.

‘Iodine has a crucial role in the functioning of the thyroid gland, and low levels over time coming from a low dietary intake of iodine can result in fertility issues, lower infant IQ’s and miscarriage.

‘It is for this reason that ensuring any pregnancy supplement you take contains iodine but also your diet regularly includes iodine rich foods.

‘Foods rich in iodine include seaweed, salmon, eggs, iodised salt with smaller amounts in milk and bread made using iodised salt.’

‘Foods rich in iodine include seaweed, salmon, eggs, iodised salt with smaller amounts in milk and bread made using iodised salt,’ Susie said

How much sun do we need for healthy bones?

The best source of vitamin D is UVB radiation from the sun. UV radiation levels vary depending on location, time of year, time of day, cloud coverage and the environment.

For most people, adequate vitamin D levels are reached through regular incidental exposure to the sun. When the UV Index is 3 or above (such as during summer), most people maintain adequate vitamin D levels just by spending a few minutes outdoors.

In autumn and winter when the UV Index falls below 3, spend time outdoors in the middle of the day with some skin uncovered.

Source: Cancer Council Australia

VITAMIN D

Susie urges Australians to prioritise their Vitamin D intake, especially since we are coming out of the chilly winter months.

‘There are some dietary sources of Vitamin D that you may be able to incorporate into your diet more frequently including dairy foods, eggs and tinned fish,’ she said.

‘There are also some specific mushrooms which have been exposed to ultraviolet light to trigger Vitamin D production and are marketed as such in supermarkets.

‘In general most of us will need at least 10-20 minutes of daily sunlight exposure.

‘In addition to some daily food sources to ensure we keen on top of our Vitamin D levels and it is worth doing, as low Vitamin D levels are an issue or our mood, metabolism and bone health long term.’

In addition to sunlight, tinned fish also contains some Vitamin D

How can you boost your iron intake?

A small serve of minced meat, a lamb cutlet, lean sausage or a couple of meatballs are all iron rich options to increase your iron intake.

IRON

With one in four Australian women struggling with low iron levels, it’s very important that people do what they can to ensure they are not deficient in this nutrient.

‘While you do find iron in a range of different foods including wholegrains and legumes, plant sources of iron are generally not well absorbed,’ Susie said.

‘For this reason, if you are a red meat eater, it is imperative that you consume lean red meat, in small amounts at least 2-3 times each week to give the body access to the readily absorbed iron it needs to help transport oxygen around the body.

‘It may be useful to know that when you consume plant sources of iron via wholegrain bread, cereal and legumes, iron absorption will be enhanced when Vitamin C is also consumed via Vitamin C rich foods such as green vegetables, red capsicum and citrus foods.’

‘If you are a red meat eater, it is imperative that you consume lean red meat, in small amounts at least 2-3 times each week to give the body access to the readily absorbed iron it needs,’ Susie said

OMEGA 3 FATS

It’s no surprise that this is one of the most important nutrients we need.

But despite this, unless we are consuming salmon every day, Susie said few of us are getting the omega 3 fats we need for ‘optimal cognitive functioning’.

‘While tuna is often considered a good source of omega 3 fats, often the canned varieties we buy are actually low fat and as such richer dietary sources of omega 3 fat include sardines and salmon,’ Susie said.

‘If you are not a keen fish fan, it may be worth considering taking a fish oil supplement, which you can freeze to avoid any unwanted side effects or fish aftertaste.’

Unless we are consuming salmon every day, Susie said few of us are getting the omega 3 fats we need for ‘optimal cognitive functioning’

DIETARY FIBRE

Susie said ‘the right mix of the right types of fibre is crucial for a well-functioning bowel’.

If we have inadequate fibre intake and insufficient amounts of fluid, we will likely suffer from constipation and gut discomfort.

‘Adults need 30g of dietary fibre each day, with many of us not achieving this target on a daily basis,’ Susie said.

‘Adults need 30g of dietary fibre each day, with many of us not achieving this target on a daily basis,’ Susie said

How do you increase your fibre intake?

We need to consume a couple of pieces of fibre rich fruit such as berries or bananas, 2-3 cups of mixed vegetables and/or salad as well as wholegrain bread and breakfast cereal each day.

In addition, you will need at least 1 – 1 ½ litres of fluid to ensure the digestive tract is functioning optimally.

Susie shares her top tips on her blog, Shapeme.com.au

Read more at DailyMail.co.uk