{"id":31504,"date":"2022-08-16T11:00:00","date_gmt":"2022-08-16T11:00:00","guid":{"rendered":"https:\/\/onvirtualgym.com\/uncategorized\/is-the-food-enough-part-ii\/"},"modified":"2025-08-04T16:43:35","modified_gmt":"2025-08-04T16:43:35","slug":"is-the-food-enough-part-ii","status":"publish","type":"post","link":"https:\/\/onvirtualgym.com\/en\/nutrition-en\/is-the-food-enough-part-ii\/","title":{"rendered":"Is the food enough? Part II"},"content":{"rendered":"

[et_pb_section fb_built=”1″ custom_padding_last_edited=”on|desktop” _builder_version=”4.27.4″ custom_padding_tablet=”50px|0|50px|0″ custom_padding_phone=”110px||||false|false” hover_enabled=”0″ transparent_background=”off” global_colors_info=”{}” disabled_on=”off|off|off” sticky_enabled=”0″][et_pb_row _builder_version=”4.16″ module_alignment=”center” custom_margin=”80px|||” custom_margin_tablet=”0px|||” custom_margin_phone=”-30px|||” custom_margin_last_edited=”on|phone” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_post_title meta=”off” featured_image=”off” disabled_on=”off|off|off” _builder_version=”4.16″ title_font=”Arial|700||on|||||” title_text_align=”center” title_text_color=”#d41e41″ title_font_size=”43px” meta_text_align=”center” text_orientation=”center” max_width=”80%” module_alignment=”center” custom_margin=”0px|||” title_font_size_tablet=”43px” title_font_size_phone=”30px” title_font_size_last_edited=”on|phone” global_colors_info=”{}”] [\/et_pb_post_title][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=”4.16″ custom_margin_tablet=”” custom_margin_phone=”-30px|||” custom_margin_last_edited=”on|phone” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_image src=”https:\/\/blog.onvirtualgym.com\/wp-content\/uploads\/2023\/03\/alimentacao-suficiente-1.webp” alt=”Is Food Enough” title_text=”sufficient-food” force_fullwidth=”on” align_tablet=”center” align_phone=”” align_last_edited=”on|desktop” disabled_on=”on|off|off” admin_label=”Image Desktop” _builder_version=”4.19.5″ box_shadow_style=”preset3″ box_shadow_color=”rgba(0,50,61,0.2)” global_colors_info=”{}”] [\/et_pb_image][et_pb_image src=”https:\/\/blog.onvirtualgym.com\/wp-content\/uploads\/2023\/03\/alimentacao-suficiente-mobile.webp” alt=”Is Food Enough” title_text=”sufficient-food” force_fullwidth=”on” align_tablet=”center” align_phone=”” align_last_edited=”on|desktop” disabled_on=”off|on|on” admin_label=”Image Mobile” _builder_version=”4.19.5″ box_shadow_style=”preset3″ box_shadow_color=”rgba(0,50,61,0.2)” global_colors_info=”{}”] [\/et_pb_image][et_pb_post_title title=”off” author=”off” date_format=”j F Y” comments=”off” featured_image=”off” disabled_on=”on|on|off” admin_label=”Desktop” _builder_version=”4.16″ meta_font=”Arial||||||||” meta_font_size=”18px” meta_line_height=”0em” text_orientation=”right” global_colors_info=”{}”] [\/et_pb_post_title][et_pb_post_title title=”off” author=”off” date_format=”j F Y” comments=”off” featured_image=”off” disabled_on=”off|off|on” admin_label=”Mobile” _builder_version=”4.16″ title_font=”||||||||” title_text_align=”right” title_font_size=”5px” meta_font=”Arial||||||||” meta_text_align=”right” meta_font_size=”8px” meta_line_height=”0em” text_orientation=”right” custom_margin=”-10px|||” global_colors_info=”{}”] [\/et_pb_post_title][\/et_pb_column][\/et_pb_row][et_pb_row column_padding_mobile=”on” admin_label=”row” _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” custom_padding=”0px|0|0|0|false|false” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text _builder_version=”4.17.4″ text_font=”Arial||||||||” text_text_color=”#00323d” global_colors_info=”{}”]<\/p>\n

The question raised earlier remains open:<\/p>\n

\u201cIs the food enough to meet my needs for certain vitamins and minerals?\u201d<\/em><\/p>\n

Earlier we discussed whether food is enough to get good levels of Vitamins and concluded that if our diet is rich in nutritious foods, such as plant foods (e.g. vegetables and fruit), we can get good levels of many vitamins.<\/p>\n

In this article, we will understand whether the diet is still sufficient to obtain one of the commonly supplemented nutrients. As always, we cannot exclude exceptions: situations in which the body is unable to absorb sufficient quantities or even when needs may be increased. <\/p>\n

 <\/p>\n

Let\u2019s look at Calcium, what are some of the food sources and how we can reach our daily nutritional needs.<\/p>\n

An adult under 50 years of age has a daily requirement of 1000 mg (except in specific clinical cases). In this case, by eating a rich and varied diet throughout the day, they can obtain the necessary values. <\/p>\n

 <\/p>\n\n\n\n<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Food <\/td>\n

<\/strong><\/p>\n

Calcium (100 g) *<\/td>\n

<\/strong>
\n<\/tr>\n

Low-fat milk (1 glass \u2013 200 g) <\/td>\n110 mg<\/td>\n<\/tr>\n
Natural low-fat yogurt (1 unit \u2013 125 g)<\/td>\n

<\/p>\n

160 mg<\/td>\n<\/tr>\n
Dutch cheese (1 slice \u2013 20 g)<\/td>\n 830 mg<\/td>\n<\/tr>\n
Cottage cheese (\u00bd unit \u2013 100 g)<\/td>\n390 mg<\/td>\n<\/tr>\n
Soy beverage enriched with Calcium (1 glass \u2013 200 g)<\/td>\n120 mg<\/td>\n<\/tr>\n
Spinach, raw (\u00bd plate \u2013 100 g)<\/td>\n100 g<\/td>\n<\/tr>\n
Broccoli, boiled (\u00bd plate \u2013 150 g)<\/td>\n56 mg<\/td>\n<\/tr>\n
Kale, boiled (\u00bd plate \u2013 50 g)<\/td>\n 260 mg<\/td>\n<\/tr>\n
Cabbage, boiled (\u00bd plate \u2013 50 g) <\/td>\n71 mg<\/td>\n<\/tr>\n
Sprouts, boiled (1\/2 plate \u2013 50 g)<\/td>\n120 mg<\/td>\n<\/tr>\n
Tofu (\u00bd unit \u2013 200 g)<\/td>\n 130 mg<\/td>\n<\/tr>\n
Soy, boiled (1 portion \u2013 100 g)<\/td>\n82 mg<\/td>\n<\/tr>\n
Almonds with skin (1 handful \u2013 30 g)<\/td>\n270 mg<\/td>\n<\/tr>\n
Hazelnut (1 handful \u2013 30 g)<\/td>\n 250 mg<\/td>\n<\/tr>\n
Salmon (1 fillet \u2013 135 g) <\/td>\n61 mg<\/td>\n<\/tr>\n
Medium-fat Sardine, grilled (2 units \u2013 120 g) <\/td>\n67 mg<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

[\/et_pb_text][et_pb_text _builder_version=”4.17.4″ text_font=”Arial||||||||” text_text_color=”#00323d” global_colors_info=”{}”]<\/p>\n

* Values of Calcium per 100 g of edible part, referenced by the Food Composition Table of the National Institute of Health Doutor Ricardo Jorge.<\/p>\n

 <\/p>\n

By putting together a varied meal day, it is possible to meet daily needs. According to the example: <\/p>\n

Breakfast \u2013<\/strong> 1 glass of enriched soy beverage + 1 whole wheat bread + 1 slice of Dutch cheese
Lunch \u2013<\/strong> \u00bd plate of spinach as a side dish
Afternoon snack \u2013<\/strong> 1 natural yogurt + 1 handful of almonds\/hazelnuts
Dinner \u2013 <\/strong>\u00bd plate of kale + grilled salmon or sardines<\/p>\n

With only these foods, we can reach the nutritional Calcium needs for one day. However, by adding more foods, such as bread or oat flakes, we can increase the Calcium levels even more, ensuring the maintenance of proper bone health. <\/p>\n

In the case of a vegetarian diet, it is still important to include Calcium-rich foods in the daily diet and to give preference to Calcium-enriched options, such as soy drinks. Even so, it is possible to achieve the daily Calcium levels with this diet. <\/p>\n

 <\/p>\n

Once again, we can understand how food is the answer to some of the problems, as long as it is varied and rich in nutrients, including foods from the various food groups in the right quantities.<\/p>\n

 <\/p>\n

Nutritionist, Jacinta Mendes
3341N<\/p>\n

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Would you like to know more information about Food?
Follow us in this article and get to know these tips that we have for you! <\/p>\n","protected":false},"author":6,"featured_media":28144,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[693],"tags":[741],"class_list":["post-31504","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition-en","tag-nutrition-en-2"],"yoast_head":"\nIs the food enough? 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