Are You Getting Enough of These 4 Nutrients?

NutrientsOverall, Americans are doing pretty well when it comes to meeting recommendations for most nutrients in their diets. However, there’s still room for improvement.

Many people aren’t getting quite enough fiber, potassium, calcium, and vitamin D. Eating more fruits, vegetables, whole grains, and dairy can help you fill in the gaps. Here’s a closer look at how you can up your intake of these crucial nutrients.


More than 90 percent of Americans aren’t getting enough fiber, which is important for healthy digestion as well as reducing your risk for heart disease, obesity, and diabetes. Try to choose whole-grain versions of bread, pasta, and rice, and reach for these fiber-rich foods:

  • High-fiber cereal
  • Beans
  • Lentils
  • Pears


If you’re skimping on veggies, fruit, and dairy, then you’re probably not getting enough potassium. Upping your potassium intake can help you better control your blood pressure. Be sure to fill up on these potassium-packed foods:

  • Baked potato
  • Plain yogurt
  • Sweet potato
  • Salmon


Bone up on calcium to fortify your frame and prevent fractures. Down three servings daily of low-fat or fat-free dairy products, such as milk, yogurt, or cheese. You can also find calcium in:

  • Fortified cereals and orange juice
  • Calcium-fortified almond milk and soymilk
  • Calcium-fortified tofu
  • Sardines

Vitamin D

You can consume vitamin D in food, and your body can make it from exposure to sunlight. In addition to aiding calcium absorption for strong bones, vitamin D may reduce your risk for cancer, diabetes, multiple sclerosis, and more. Find it in seafood, such as salmon, herring, and tuna, and foods fortified with vitamin D, including milk, yogurt, and orange juice.

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