All About Nutrition

Nutrition Questions and Answers

Anastacia Sampson - Nutritional Medicine and Iridology ExpertVital Health Zone is proud to announce Anastacia Sampson , who is our resident naturopathic expert and who is available to answer questions about nutrition and health.

Anastacia Sampson has a private practice and is available for consultation in a number of ways.

Anastacia Sampson will answer your nutrition-related questions.

Q: I am struggling to eat all of the recommended serves of various foods each day.

As far as I understand it, each day I am supposed to eat at least five serves of vegetables, two serves of fruit, four serves of grains, three serves of dairy, one serve of protein and about eight glasses of water. I simply can't eat that much in one day!

Any tips?


Vegetables Fruit Grains LegumesA: How we manage to eat all our required foods is important.

Remember that if one is inactive with an office job (or any job with mostly sitting or standing) there is not much spent on energy expenditure. The result is a decline in appetite. To rev up an appetite many people find it helpful to have a brisk walk or do some chores before eating main meals.

It is also common that people that eat a vegan diet may need to eat greater bulk than primarily meat eaters.

You can be rest assured that your environment will also affect your water intake. The 8 glasses of water a day is not a rule of thumb. On hot days we need more water but on cold days less water to match what we lost and need!

The portions you quote are guidelines and you are welcome to manage them to suit your needs and ability. Instead of having those portions at 3 sittings a day, break up your eating into smaller portions throughout the day. Nibble when you can so that you can receive your nutrients. Perhaps you may consider a high quality nutritional supplement to boost your nutrient intakes.

Note a lack of vitamin B may also be linked to a diminished appetite, namely vitamin B1. Nutrients assist in burning energy and in digestion! We need nutrients to digest foods. Perhaps you may try have a least 3 vegetable servings and 1 fruit daily with 2 grains, 1 protein and 1 dairy serve. Then gradually build up, but to a level that you feel satisfied with. Remember we are all individuals and most information for health and nutrition is generalised. Do not worry that you can not get in what you quoted but rather find foods that you enjoy by experimenting with mixing and matching! Food is delightful and we can decrease bulk by cooking vegetables. Try not drink water around eating times and this will also save space in your stomach and not dilute digestive juices needlessly.

If you should require further information do email any time.

Please note that the information provided is for educational purposes only and is not meant to diagnose or treat medical conditions. Consult with your medical physician regarding appropriateness of using supplements in your healing process.


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