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  |  Eat Right  |  Vitamins and Supplements  |  Do dieters need supplements?
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Do dieters need supplements?

by Ms. Alyson Greenhalgh and Dr. Sara Kirk

question
Should I take a vitamin supplement if I am on a diet?

answer
Not necessarily, as long as you’re consuming a low-calorie diet rich in essential vitamins and minerals. To make sure your diet is calorie-conscious as well as nutritious, follow these basic steps:
  • Eat at least five portions of fruits and vegetables each day from a variety of sources. They should account for 1/3 of your food intake and be eaten raw or cooked in minimal water to preserve nutrients. As an alternative to boiling, try steaming, microwaving or stir-frying as these methods also help retain nutrients. Consume fruits and vegetables soon after purchase. The fresher they are, the more vitamins you’ll get. Frozen vegetables are ideal as they are packaged within hours of being picked.
  • Balance your meals: Build each meal around a starchy carbohydrate such as rice, potatoes, pasta or bread (preferably brown or whole-grain). Then, add meat or a meat substitute and some vegetables.
  • Pick your protein: Have two portions (each about the size of a deck of cards) of lean protein a day. This includes meats, fish, poultry, beans and pulses, quorn or tofu.
  • Be smart about breakfast: Choose a fortified cereal and have a glass of orange juice during the meal to help iron absorption.
  • Double up on dairy: Have two servings of low-fat calcium-rich skimmed milk, yoghurt or low-fat cheese.

    Why not chat to other iVillagers about supplements on the Eating For Health message board. Take a look at some of the LIVE discussions happening now on the board:

    iVillage TV - Diet & Fitness

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