Rates of nutritional input

A lot of recommended nutrition are in terms of x grams per day. This applies to literally everything, but in reality it’s not feasible to get everything in a single day. In short, are there nutrition references anywhere that shows the nuances of this? Let’s say you read recommended x grams of omega 3 per day, does that mean if I eat 7x in a single day once per week, is that good enough for 7 days worth? Or do I need to literally eat x grams per day to maintain that nutritional level? What about 30x in a single day once per month? Granted, many things are common sense, or rather you “get a sense” of it when you’ve lived long enough, but for one wanting to optimize nutritional intake, how does one go about getting a high level reference of such nutritional info short of studying to become a nutritionist? Which vitamins, minerals, and various nutritional requirements (protein, carbs, dairy…etc) are preferred to be consumed once per day? Which are ok once every other day, per week, or per month to ensure you meet the “daily” requirements? Any sources like this anywhere?

Answer

In reality it’s quite difficult to actually be nutrient deficient in current times.

Nutrients that were particularly problematic in the past (causing deficiency related diseases or conditions like scurvy) are fortified and enriched in a modern diet, such as iodine in salt or calcium, B vitamins and folic acids in bread and other processed staple foods.

Nutrient density of food has increased as well, providing recommended dietary guidelines are followed.

DI values are based on the maximum average for each required age/gender group, so in theory it applies to as many people as possible. As such, they are above the minimum required amount, so going a bit under doesn’t matter. You also, providing you’re not just eating one specific food all the time, are highly unlikely to get any kind of nutrient deficiency.

Answer

I don’t have the answers to all of your questions, but as a rule of thumb:

It’s ok to spread out your nutrients throughout the course of multiple days. But the more evenly you can spread it out, the better.

It might be ok to eat all your weekly omegas once per week, but it would be better to eat your daily omegas once per day.