Fortune Well January 8, 2025
Lifestyle
Even though studies show a solid half of all U.S. adults consider healthy eating a top priority, the standard American diet falls short on many important nutrients. In fact, the Dietary Guidelines for Americans, the federal government’s guide to what to eat and drink to meet nutrient needs, promote health, and prevent disease, has identified four nutrients that Americans eat at such low levels that they’re a “public health concern.”
Low intakes of these four nutrients are associated with chronic diseases, including Type 2 diabetes and cardiovascular disease.
The recommended amount you need of each nutrient depends on your individual calorie requirements, age, and gender, explains dietitian Lauren Twigge, RD. Check the guidelines below to see if your diet passes muster.
Fiber is a key player in digestive health, but it also plays an important part in metabolic health. Fiber helps lower cholesterol and stabilize your blood sugar. Women should aim for 25 grams daily, and men should target 38 grams as their goal. Another way to measure proper fiber intake is to try to get 14 grams for every 1,000 calories you consume. That translates to 28 grams of fiber for a 2,000-calorie diet. Beans, fruits such as berries and pears, seeds such as chia seeds and quinoa, whole grains, and vegetables are all top sources of dietary fiber.
Calcium helps you build strong bones and also functions as an electrolyte, supporting nerve transmission and muscle contraction. The daily calcium recommendation is 1,000 milligrams for both women and men. Dairy products such as milk, yogurt, and cheese; canned salmon and sardines; and dark leafy greens like spinach and kale are all rich in calcium.
Potassium also serves as an electrolyte to regulate hydration levels as well as support nerve and muscle function. This essential mineral also boosts heart health by managing blood pressure. Women should be getting 2,600 milligrams per day and men need 3,400 milligrams per day. Potassium is primarily found in fruits (dried fruit like raisins, prunes, and apricots are great picks); vegetables (potatoes, tomatoes, and broccoli); lentils, kidney beans, and animal products such as milk, yogurt, chicken, and salmon.
Alongside calcium and phosphorus, vitamin D maintains and builds bone. It also plays a variety of roles in immune health, inflammation, and glucose metabolism. The daily vitamin D recommendation is 600 IU (international units) for both women and men. Few foods naturally contain vitamin D, but egg yolks, mushrooms, and fatty fish like sardines and salmon do. Many foods such as dairy products including milk and yogurt and ready-to-eat cereals are fortified with vitamin D. These foods provide most of the vitamin D in American diets.
Shifting to a new, healthier diet can be difficult, so make small changes that make a big difference, says Twigge. Prioritize nutrient-dense foods and beverages that contain most of the nutrients of concern to knock out dietary recommendations more efficiently.
Below are four specific examples of foods and beverages that pack at least three of the four nutrients into a single serving:
Stay up to date on the latest real estate trends.
Buyer
April 22, 2025
Mortgage applications for new home purchases during March was up 5.5% year-over-year and up 14% month-over-month, according to data from the Mortgage Bankers Associati… Read more
Lifestyle
April 22, 2025
It’s official: Traditional turf lawns are getting a botanical makeover, and red creeping thyme (Thymus serpyllum 'Coccineus') is leading the trend.
Buyer
April 22, 2025
According to Realtor.com, the best week to list your house this year was April 13–19.
Buyer
April 21, 2025
If buying a home is on your radar – even if it’s more of a someday plan than a right now plan – getting pre-approved early is still one of the smartest moves you can m… Read more
Lifestyle
April 21, 2025
With all the bad news about how technology affects the brains of kids and teens—as it’s associated with higher rates of depression, anxiety, cognitive delays, insomnia… Read more
Seller
April 21, 2025
Unfortunately, a lot of sellers today are setting their asking price too high.
We Guide Homeowners through the complicated process of selling their home using our 4 Phase Selling Process and 3 Prong Marketing Strategy that alleviates their stress and moves them effortlessly to their next destination. Schedule a 15 Minute Complimentary Strategy Session Today