Pre-pregnancy Challenge to Increase Nutrient Density   2 comments

One my current goals is to increase the nutrient density of my diet in anticipation of gaining a parasite (aka getting pregnant), and I’ve been focusing on doing that by increasing my consumption of fruits and vegetables. A while back I switched from crackers for mid-day snacks to fruit and vegetable snacks, but I felt I was ready to take this a step further. So since March I have worked on making sure that I eat at least one serving of fruit or vegetable with every meal or snack. Well, sometimes it’s just a token with snack, but it’s all relative since a snack can be less than a serving size worth anyway. For this past month I’ve been keeping track of the total number of servings each day and comparing that to the old standard of 5 servings of vegetables, and 3 servings of fruit each day. At first it really depressed me that after all my effort I was barely making it most days, handily passing it some days, and occasionally missing the target. And that’s even if I count french fries and vegetable hot dog toppings as vegetables!

I confess to being a bit schizophrenic when I describe my diet. I don’t really consider my diet to be very healthy, but at the same time I recognize that by most standards it’s pretty good (decent amount of fruits and vegetables, lots of whole grains and whole grain products, frequent legumes, light on meat and dairy, well under 5 tsp/day of sugar). When I realized that even with the attention that I’ve been paying to increasing my fruit and vegetable consumption I’m still barely meeting the recommended target, I started looking at other categories, namely grains. If I remember the old pyramid correctly the recommendation was something like 9 to 11 servings of grains per day. By my accounting, on the days that I missed the fruit/vegetable targets I was also not eating that many grain products. At that point I figured that I need to start looking at this as more of a percentage/proportion thing, instead of a target number of servings. That lead me to the USDA website to check out the new “My Plate” thingy that’s replacing the complicated “My Pyramid” thingy that replaced the simple and clear food pyramid of yore (which replaced the really outdated quartered circle). I’m not impressed. For one thing, I suspect that there’s some politics being played. The personalized recommendation that I received included 3 cups (!) of dairy per day to maintain my weight, and 2.5 cups per day to lose weight. There’s no way I could possibly consume that much dairy in one day. The website recommends 3 cups/day of vegetables and 2 cups/day of fruit for me. Note that it takes two cups of lettuce to make one cup of vegetables, and a half a cup of cheese to make 1 cup of dairy. I’m not sure that “cup” defined in such a complicated way that it requires a chart is more helpful than “serving”. As far as using the plate graphic for reference goes, half of the diet is fruit/vegetable. I suppose on average over a week that’s almost true since some days are well over 75% and others more like 33%.

Oh, I should mention that the direct and labor-intensive method of actually keeping track of some key nutrients is not really an option. It’s labor intensive, ripe for frustration trying to analyze within the seasonal variations (since we get all of our produce from the farmer’s market we eat a seasonal diet: no tomatoes in winter, no asparagus in summer, etc.), and misses the point of whole foods that contain more than just the basic vitamins but also contain other phytonutrients.

What was my conclusion after all this? I’m figuratively throwing my hands in the air and declaring that it is not worthwhile to try use any metric to judge whether I’ve improved the nutrient density of my diet. Instead I’m relying on the more subjective (and unfortunately also subject to denial) sense that I have done so. And that sense that I don’t know how I could possibly increase the nutrient density of my regular diet anyway, except to never eat cereal for breakfast and bake bread weekly so that I don’t ever snack on the delicious white flour Pugliese bread that we get from Raleys.

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Posted June 22, 2011 by mayakey in food, goals, health, pre-pregnancy

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2 responses to “Pre-pregnancy Challenge to Increase Nutrient Density

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  1. Wait, wait…we’ve been down the five servings of fruits and vegetables per day road before. If I remember correctly…and that’s subjective…there was almost death by asparagus!

  2. The asparagus summer and previous attempts to figure out if I eat enough vegetation were separate events. I can’t believe you still remember the asparagus summer!

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