By Joanne Nijhuis R.D

There’s some truth to the old adage “you are what you eat”. It should come as no surprise then that your diet can make a big difference in how you look and feel. Specific clues to whether you’re eating properly can be found by taking a long, hard look in the mirror. Physical signs of poor nutrition appear most rapidly in parts of the body being replaced at a high rate, such as hair and skin. So, if you’ve had too many ‘bad hair days’ lately, or, if your usually rosy completion is looking a little ghostly, you may be deficient in certain vitamins or minerals.

WORD OF CAUTION
It goes without saying that if you’re generally not feeling well, you should make an appointment with your family doctor. There may be other medical problems, unrelated to nutrition, that are making you feel lousy.

HAIR
Is your hair looking seriously dry or dull lately? Can you easily pluck a few strands with no pain? If so, my guess is that you’ve been dieting and not getting enough calories and protein. Even when dieting, you should consume an absolute minimum of 1,200 calories and two servings of high-quality protein per day.

FACE
You’re getting tired of hearing how pale you look, and come to think of it, you’re tired of feeling tired. Listen to your body, you may be anemic. If your diet is lacking in iron, Vitamin B12 or folate, you are at risk for developing a nutritional anemia. Have your doctor test your blood to determine if you are deficient in one of these nutrients.

NAILS
If your nails are looking shabby despite weekly manicures, you may have a nutritional deficiency. Nails that are spoon-shaped, brittle, thin and ridged may point to an iron deficiency anemia.

SKIN
The condition of your skin can be affected by many different factors such as rashes, eczema or bruising. They may or may not be related to nutritional deficiencies.

LIPS
Cracking or scaling at the corners of your mouth may be related to sub-optimal intake of the B vitamins, niacin and riboflavin.

Vitamin Pills?
Vitamin and mineral supplements are poor substitutions for a well-balanced diet. If you think about it, the most complete vitamin ‘supplements’ come from vegetables, fruits, milk products, meat, fish, poultry, eggs, legumes, nuts and grains. Enjoying a variety of foods will help to prevent nutritional deficiencies.          

Dietary Sources
Iron — meats, poultry, organ meats, fish, eggs, beans, peas, prunes, raisins
B12 — organ meats, beef, pork, eggs and milk
Folate — green leafy vegetables, organ meats, dried yeast
Niacin — dried yeast, meat, fish, poultry, liver, legumes, enriched whole grains
Riboflavin — milk, liver, meats, eggs, enriched grains

1 serving of protein:
2-3 ounces (60-90 grams) of meat, fish or poultry,
1/2 cup (125 ml) cottage cheese,
2 ounces (60 grams) cheddar cheese,
1 cup (250 ml) cooked, dried peas, beans or lentils,
1.2 cup (125 ml) nuts or seeds, or
4 tbsp (60 ml) peanut butter
2 eggs

Joanne Nijhuis R. D. is a clinical dietitian at the Hospital for Sick Children in Toronto, Ontario. She is also a consulting dietitian in private practice.