optimize your meals to prevent nutrient deficiency

How to Prevent Poor Nutrition Through Healthy Eating Habits

About one-third of the U.S. population is at risk for at least one nutrient deficiency [1]. Eating healthy food can combat some of the effects of a poor diet and promote better nutrition. However, that's only part of the equation. Here are some tips for avoiding poor nutrition so that you can feel and look best!

Pay Attention to Your Body

Nothing beats the comfort of a home-cooked (or home-delivered) meal. However, eating is more than just a feel-good cultural experience. It's a necessity for every cell in your body.

Our cells depend on nutrients within the foods we consume to power them. We're talking healthy skin cells, our digestive organs, brain chemicals, and more.

Therefore, good nutrition can affect your lifelong health by positively influencing everything that makes you...you!  So, if you're not feeling (or looking) like yourself, poor nutrition might be to blame.

Symptoms of nutrition deficiency can include:

  • Dry, peeling skin
  • Hair loss
  • Mood swings
  • Digestive issues
  • High blood pressure
  • Sleep problems
  • Poor vision
  • Brain fog/fatigue

Make sure to exercise regularly and maintain proper hygiene. If you notice these symptoms of nutrition deficiency persisting, please consult your physician. 

Follow Portion Control

Unfortunately, one-fourth of deaths are due to a lack of nutrition [2]. A lack of nutrition can mean overeating or undereating. Half of the global population fits in either category, with both having negative impacts on the human body.

Overeating can back up the digestive system and cause chronic inflammation. Inflammation destroys healthy cells and can prevent your body from absorbing nutrients.

Meanwhile undereating malnourishes your cells. Your cells convert calories in your food into energy to power their functions.

Therefore, undereating and overeating can cause a range of life-threatening conditions, including heart disease, skin cancer, type 2 diabetes, and more [3] [4] [5].

Proper nutrition is unique to the person.  We have different requirements based on our age, gender, height, weight, activity level, and more.

Rule of thumb (pun about to be intended), is that a person's hand size corresponds with the rest of their body. So, you can use your hand to help measure your portions.

  • 1 portion of protein = 1 palm
  • 1 portion of fruits and vegetables = 1 fist
  • 1 portion of carbohydrates = 1 cupped hand
  • 1 portion of fats = 1 thumb

Moderation is key, especially when it comes to nutrition. Proper meal planning will ensure you don't over or undereat for your size!

Upgrade Your Plate

Variety is the spice of life...and it's healthier. Make sure you alternate which foods you feature in your meals.

Every food contains unique nutrients, in varying amounts. Incorporating a variety of nutrient-rich foods into your diet provides nutrition for better skin, a stronger heart, improved blood pressure, and more!

Try these clean eating swaps:

  • Leaner protein - Limit your red meat intake, incorporating fish, turkey, chicken, soy, legumes, and more
  • Colorful fruits and vegetables - Every color denotes a unique set of powerful antioxidants
  • Complex over simple carbs - Cut back on starchy carbs, and opt for leafy greens, sweet potatoes, and gluten-free whole grains
  • Healthy fats - Rebalance your fat intake. Cut back on omega-6-rich vegetable oils, packaged foods, and baked goods. Increase omega-3 fatty acids by eating fish, nuts, seeds, and beans

Know Your Micros

Micronutrients are the catalysts for your body's health benefits and preventative care. Be ahead of the game by planning your meals around the vitamins and minerals with the largest deficiencies.

Up to 10 million Americans have an iron deficiency [6]. Iron is an essential component of red blood cells, for it binds to hemoglobin to transport oxygen to our cells.

There are two types of iron:

  1. Heme Iron: Easily absorbed, found in red meat and shellfish
  2. Non-heme iron: Not as easily absorbed, found in nuts, seed, and beans

Boost your iron absorption by pairing iron with vitamin C.

Magnesium deficiency is also common, which can be troublesome for the body. This micronutrient is responsible for over 300 cellular functions.

Magnesium-rich foods include dark chocolate, nuts, whole grains, and dark, leafy greens.

Calcium is essential for teenagers and elderly people. It's responsible for strong bones and teeth. However, less than 15% of teenage girls and elderly women and 22% of teenage boys and elderly men get enough calcium. Boost your calcium intake with fish, more leafy greens, and some dairy products.

Optimize Your Gut

Humans eat food. Our microbiome assists with digestion. Healthy bacteria in your small intestines help break down the foods and assimilate the nutrients for absorption [7]. They also play a significant role in converting these calories into energy that powers us through our day.

Like humans, healthy bacteria need to eat, too. They like many of these foods we suggested today. Beneficial bacteria consume fibers found in whole grains, fruits, and vegetables. Yet, only 1 in 20 people eat enough fiber [8].

Consuming fiber is now as easy as drinking a glass of water.

Literally. Pour 1 scoop of Ombre Rise into your water, smoothies, and juices to optimize your nutrition.

Also, make sure you have the bacteria your body needs to absorb nutrients efficiently. Just like diversity in foods is good for the body, so is diversification in gut bacteria. Determine which bad bacteria could be disrupting your nutrition with an Ombre Gut Health Test.

Then, see which healthy bacteria your gut needs. Find out which foods will help that bacteria grow, and which targeted probiotic is right for your wellness goals!


[1] https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC5537775/

[2] https://globalnutritionreport.org/reports/2021-global-nutrition-report/

[3] https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6776449/

[4] https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC4637095/

[5] https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC8226406/

[6] https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC3685880/

[7] https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC3601187/

[8] https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6124841/


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