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Tip For The Day - Nutrition: How much is "Plenty," "Enough," and "Too Little"?

Updated on January 12, 2015

What is a "good" day's food?



Is it important to know whether or not you are getting adequate nutrition?

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The Minerals (Several of Which Have No Recommended Daily Amount (RDA)













Could you have named them?

The chances are pretty good that you could have named most of those dozen minerals that have varying degrees of importance to your health. Almost half of them are undefined as to how much is plenty, enough, or too little.

All can be found in one or more common foods, indicating that they have a role in plant, animal, or seafood growth (leading me to wonder if you have played the old guessing game of "Animal, Mineral, or Vegetable" lately.)

Some of these minerals act as a catalyst in the use of certain types of foods, some act to control certain bodily functions and organs, others play a role in how effectively we absorb and use some of our foods and stored fats.

As such, minerals play sometimes lesser, sometimes critical roles in our over-all health.

The RDA for these various minerals vary from 70 micrograms for a child, in the case of Iodine, to 1.3 grams in the case of Calcium and Phosphorous for adults.

For the specifics on each mineral, please go to the link below under the title "Sources of Information..... ."

The Vitamins (Several of Which Have No Established RDA)


B 1

B 2

B 6

B 12



Folic Acid



Pantothenic Acid








How many on the list of Vitamins were previously unknown to you?

Of the 19 listed vitamins in this list, five have been insufficiently studied to specify an RDA for average daily consumption. Of the others, Vitamin D is striking in that its RDA is increasing in recent months as we find out more and more about how widely it is used by our bodies, and the fact that most Americans are now considered to be deficient in the amount of Vitamin D they need each day.

There is another concern we must consider in trying to reach at least the minimum amounts of all the vitamins and minerals we need each day. There can be interactions between them, some interactions making it difficult for the body to absorb a given vitamin or mineral, while other interactions can aid in absorption.

Summing Up:

What all this boils down to is this, unless you are writing down food values for a recipe, or planning a specific menu for a specific client or patient, latch onto a copy of the federal government's "Food Pyramid" and eat that variety and proportion of healthy foods with nutritious calories to power your day, while considering adding a single, multiple vitamin/mineral supplement to be on the generous-to-my-body side.

Then, if you are still dragging instead of bragging, consult your health care provider for their assessment of where your diet is insufficient to your needs.

We are each a one-of-a-kind biotic machine. The current RDA varies for men, women, and children of certain ages (even for adults of varying ages.) There is no "one size fits all" level for each of these vitamins and minerals. A good guide is the urging to "exercise moderation in all things." (A dozen donuts and 3 cans of soda might see you through a day, but continuing that kind of diet day after day will see you through and into a 6' by 3' by 5' plot of soil.)

There are two formulas which have relevance here. They are:

Calories In (if more than calories out) = Weight Gain

Calories out (if more than calories in) = Weight Loss

What we have been considering here is what we need in those "calories in," to keep and sustain good (or better) health.

Now play "Animal, Mineral, Or Vegetable?" and teach the kids to eat broccoli. It's nature's most complete food, and less dangerous than blue green algae.

Good Nutrition: It Powers The Day!



© 2014 Demas W. Jasper All rights reserved.

Counting calories, vitamins, and essentials....


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    • Perspycacious profile image

      Demas W Jasper 23 months ago from Today's America and The World Beyond

      DealForALiving - One good recommendation is to write down what you eat for one week, and then examine it for balance and calories, against the calories you burn (from keeping track of your exercise during the same week.) That can give you an overview of your nutrition and ouput.

    • Perspycacious profile image

      Demas W Jasper 2 years ago from Today's America and The World Beyond

      If you have started the New Year correctly, keep on.

      If not, then teach your mind and body more sense today.

      We are what we eat, but we can't be what we deny the body of its essential needs.

      Moderation in all things is a god rule, red meats being something to not overdo. Salads count as vegetables, even if you put them on a separate plate, or in a separate bowl, and bone marrow soups are the latest rage.

    • profile image

      Perspycacious 3 years ago

      I have seen it, but hadn't known it was policy now. Good idea; then we can look around for the dessert plate?

      Keep on conquering that "Big C".

    • tirelesstraveler profile image

      Judy Specht 3 years ago from California

      There was only one vitamin I was unfamiliar with . Inositol.

      Excellent article.

      Eating well keeps me healthy and active as I walk though cancer treatments.

      I heard the federal government was abandoning the food pyramid and going back to the plate rule. Divide a plate into parts,( 1/2 vegetables and salad, 1/4 meat or protein, 1/4 starch. Have you heard that?

    • Perspycacious profile image

      Demas W Jasper 3 years ago from Today's America and The World Beyond

      Penny G - Hopefully, many of your purchases are repeat ones, with no repeat reading required. I like your goals in life, and eating well is one way to get there.

    • Penny G profile image

      Penny Godfirnon 3 years ago from Southern Iowa

      Oh yes I am the one who's bugging everyone to get with it. Never have we had so much information available and there is no excuse to not get healthy and stay healthy. I am the label reading ,calorie counting, salt shaker shunner. I spent hours shopping because I read each and every label to see if it's healthy enough to buy and eat. No empty calories or food for me.

    • Perspycacious profile image

      Demas W Jasper 3 years ago from Today's America and The World Beyond

      Penny G - And You? Were you already thinking? Thanks for the kudo.

    • Penny G profile image

      Penny Godfirnon 3 years ago from Southern Iowa

      Great hub, this will get people thinking who already aren't.

    • Perspycacious profile image

      Demas W Jasper 3 years ago from Today's America and The World Beyond

      DealForALiving - I'm glad you find it useful. Quite a plethora, isn't it?

      MsDora - You lost me at the outset of "I couldn't have vitamins or minerals"?

    • MsDora profile image

      Dora Weithers 3 years ago from The Caribbean

      I couldn't have the vitamins or minerals. Thanks for the lesson.

    • DealForALiving profile image

      Sam Deal 3 years ago from Earth

      Thanks for writing this up. I was clueless on all the different nutrients that we're supposed to be taking in so this was good.

    • Perspycacious profile image

      Demas W Jasper 3 years ago from Today's America and The World Beyond

      Welcome to another "Tip For The Day." We each need to understand something more about good nutrition, and you have taken such a step.

      How you respond to this information and the link to further study is, of course, up to you. But my guess is that it may impact what you have for supper or dinner today.