We've been talking a lot about vitamins, minerals, and supplements lately on the website. It can feel like an overload of information, so I wanted to break down what we have learned so far into five bite-sized pieces. When we start using words like "soluble" and "nutrients", it can be easy to make simple concepts seem complex. Putting vitamins into simple terms helps create simply nutritious solutions.
Fat-soluble vitamins can be boiled down to these five, easy-to-remember facts.
1. Remember your ADE's (...plus K).
An easy way to remember which vitamins are fat-soluble is by the acronym "ADEK" (pronounced like "a deck"). Nutrition and pre-med students use this trick frequently to remember the properties of vitamins, and it's a quick memory method you can use to know the difference as well.
2. Pair fat-soluble vitamins with healthy fat foods.
Healthy fat foods are foods that are composed of primarily fat and other nutrients. These are foods like vegetable oils, cheese and other animal byproducts, avocados, nuts, and seeds that contain fat at higher levels than other foods but also have an abundance of nutrients. These could also be considered nutrient-rich foods. This healthy fat food reference card can help you have a cheat sheet on hand to find out what to pair your fat-soluble vitamins with.
Remember- it's important to pair fat-soluble vitamins with fats because it increases their absorption, which means your body gets more of the nutrients it needs.
3. Colorful fruits and vegetables mean a variety of vitamins.
Eating a variety of fruits and vegetables from all colors of the rainbow means getting more vitamins. A simple way to think of it is this- if your plate is bland in color then your foods probably contain the same nutrients. When you eat like this over time, it's easier to become deficient in vitamins your body needs each day.
If you're having trouble, try making it into a game-- list the colors of the rainbow, and then see if you can name a food that is full of fat-soluble vitamins for each one. Then, construct a salad or other tasty dish that can blend the flavors together in unexpected ways. Be creative, and new be afraid to try something new. You might make your new favorite dish!
4. Salads, stir-fry, and soups are especially great dishes to explore.
Salads, stir-fry, and soups (or medley meals as I like to call them) are absolutely great options for when you are feeling uninspired but want to whip up something healthy to eat. This is another exercise that can be made into a game. See what you have in the fridge and pantry, and find inspired ways to bring your ingredients together. Pair salty with sweet or make up your own combinations based on childhood favorites or exotic experiences. Not only will this help save you money, but it helps you make use of the nutritious ingredients you already have on hand. Feeling stuck? Book a free 15 minute consultation call with me to see if my meal planning program could be right for you.
Let the pictures below spark your inspiration and guide you on your quest to create more nutrient-rich meals.
5. Feeling funny about fat-soluble vitamins? Ask your doctors AND dietitian for help.
Still feel like you don't understand very much about vitamins? That's 100% okay. We've known about vitamins for a while and are still making discoveries about how our bodies absorb and use them. It's especially important that you understand how vitamins work in your body as an individual. If you have concerns, be sure to discuss them with your doctors and dietitian(s). Don't have a dietitian? You can find an expert through the Academy of Nutrition and Dietetics by clicking here.
Fat-Soluble Vitamins made Fun & Easy
Nutrition shouldn't be hard. Hopefully these five easy-to remember facts about fat-soluble vitamins helped you to better understand how to incorporate more nutritious choices into your day. Did you miss the FREE guides available for each fat-soluble vitamin? I do my best to keep them under 5 minutes to read, and patient resources are always free. Read the posts and get your free guides by clicking on the name of each vitamin:
Can't wait to see you back here next week-- we start to explore water-soluble vitamins!
FAMILY OR PERSONAL MEAL PLANS
Never wonder what healthy fat foods are again! This handy postcard-sized reference is the solution you need. This PDF download is immediately available upon purchase, and is a high quality file.