How to Identify Personal Nutrition Needs

Sample nutritional label

Nutritional needs are not always as cut and dry as the media would make them seem. There are some food and beverages that people tolerate well and even thrive on, while others will slow another group of people down almost to a dead stop. Furthermore, nutritional needs including vitamins, minerals and even herbal supplements will vary between the sexes and according to age. Children and adults are also worlds apart when it comes to their needs. Use this article to better find out what nutritional needs you have.

Difficulty:

Moderately Easy

Instructions

Things You'll Need

• Nutritional information
• Labels
• Food
• Beverages
• Supplements

1. Determine the person who needs to achieve optimal nutrition. For example, if it is a child, do research on what caloric intake, balance and nutrients are beneficial for that age group. If it is a man over age 50, they do not need an iron-fortified vitamin. Women of this same age bracket and younger need extra calcium, magnesium, iron and folic acid. Check out the resources section for places to start planning your individual nutritional needs.

2. In the case of teens and adults, note which foods and beverages you react to the best and which ones are not working for you. If you are not sure what you eat every day and need to record them somewhere, carry a small food and beverage journal with you. If some foods or food groups bring stomach upset of any type, try eliminating them for a few days. For example, you may find that milk or some milk products have adverse effects, while other milk products, such as yogurt, may be calming or positively affect digestion. Pay special attention to those foods that help you cope with stress and increase your daily intake of those.

3. Do not be afraid to experiment with raw foods to see if they can bring immediate energy. Good ones for all age groups are carrots, apples, strawberries, blueberries and nuts (if there are no allergies).

4. If you find sugar drags you down, substitute with more positive choices such as raisins, bananas, grapes or nectarines. Have your sugary snack more towards the end of the day and limit yourself to one so you have something to look forward to.

5. If you tend to be slow and sluggish after eating one of the "big three" meals, try several smaller "meals," such as eating oatmeal for breakfast and then a few hours later, follow that with yogurt, peanut butter toast, cottage cheese or a piece of fruit.

6. Doing research will help you make better nutritional choices and find out what supplements, if any, work for you.

Tips & Warnings

• Use precautions against any food allergies.

• Food allergies may show up in different ways. Consult your health care provider or nutritionist for complete details.