Despite many Americans prioritizing healthy eating, the typical American diet falls short in several key nutrients, posing a risk to overall health. According to the Dietary Guidelines for Americans, which outline healthy eating practices, four nutrients are consumed at such low levels that they have become a public health concern.
The deficiency of these nutrients is linked to chronic diseases like Type 2 diabetes and cardiovascular disease. The recommended intake for each nutrient varies based on individual factors like age, gender, and calorie needs. Dietitian Lauren Twigge, RD, breaks down the key nutrients and their importance in maintaining health.
1. Dietary Fiber
Fiber plays a critical role in digestive health and metabolic function. It helps lower cholesterol and stabilizes blood sugar levels. Women should aim for 25 grams of fiber per day, while men should consume 38 grams. An easy way to track fiber intake is to consume 14 grams per 1,000 calories, which equals 28 grams for a 2,000-calorie diet. Great sources include beans, fruits like berries and pears, seeds such as chia and quinoa, whole grains, and vegetables.
2. Calcium
Calcium is vital for strong bones and muscle function, also supporting nerve transmission. Both men and women need 1,000 milligrams of calcium daily. Dairy products like milk, yogurt, and cheese; canned salmon and sardines; and dark leafy greens such as spinach and kale are excellent calcium sources.
3. Potassium
Potassium helps regulate hydration, supports nerve and muscle function, and maintains heart health by controlling blood pressure. Women should consume 2,600 milligrams per day, while men need 3,400 milligrams. Foods high in potassium include dried fruits like raisins, prunes, and apricots; vegetables such as potatoes, tomatoes, and broccoli; lentils, kidney beans, and animal products like milk, yogurt, chicken, and salmon.
4. Vitamin D
Vitamin D is essential for bone health, immune function, inflammation control, and glucose metabolism. Both women and men need 600 IU (international units) of vitamin D daily. Foods rich in vitamin D include egg yolks, mushrooms, and fatty fish like sardines and salmon. Many fortified foods, such as dairy products and cereals, also provide vitamin D, making them a primary source in American diets.
Smart Eating for Better Health
Making small changes to your diet can have a significant impact on your health. Dietitian Twigge recommends prioritizing nutrient-dense foods that pack multiple nutrients in one serving. For example:
Dark Leafy Greens: Spinach, kale, and collards provide fiber, potassium, and calcium. Adding them to an egg scramble can cover three of the four nutrients.
Dried Fruits: Dried apricots and prunes offer fiber, calcium, and potassium. Pair with nuts for a more balanced, nutrient-rich snack.
Dairy Products: Milk and yogurt contain potassium, calcium, and vitamin D. Combining them with fiber-rich cereal or granola ensures all four nutrients are covered.
Fatty Fish: Canned sardines and salmon offer calcium, vitamin D, and potassium. Pair them with whole-grain crackers for a meal that provides all four essential nutrients.
Read more:
- Does Vitamin D Help With Menopause?
- Top 8 Vitamins For Men’s Bones: In Addition To Calcium & Vitamins
- 3 Best Fiber Supplements for Menopause
