Path to Improved Health

Many Americans consume calorie-dense foods that lack essential micronutrients, often laden with added sugar, sodium, and unhealthy fats. This dietary pattern contributes to weight gain and increases the risk of conditions such as type 2 diabetes and heart disease.

According to the U.S. Department of Agriculture (USDA), adults often fall short in obtaining key micronutrients, including:

An elderly couple sticking to a healthy diet for a healthy weight

  • Calcium: Found in nonfat and low-fat dairy, dairy substitutes, broccoli, dark leafy greens, and sardines.
  • Potassium: Present in bananas, cantaloupe, raisins, nuts, fish, spinach, and other dark greens.
  • Fiber: Available in legumes, whole grains, seeds, fruits like apples and strawberries, colorful vegetables.
  • Magnesium: Found in spinach, black beans, peas, and almonds.
  • Vitamin A: Sources include eggs, milk, carrots, sweet potatoes, and cantaloupe.
  • Vitamin C: Found in oranges, strawberries, tomatoes, kiwi, broccoli, and bell peppers.
  • Vitamin E: Available in avocados, nuts, seeds, whole grains, and dark leafy greens like spinach.

Making Nutrient-Rich Choices

Grains

Opt for whole-grain foods rich in fiber and complex carbohydrates to promote satiety and prevent overeating:

  • Rolled oats and steel-cut oats
  • Whole-wheat pasta and tortillas
  • Whole-grain crackers, breads, and rolls
  • Brown rice, wild rice, barley, quinoa, buckwheat, whole corn, cracked wheat

Fruits and Vegetables

Choose a variety of colorful fruits and vegetables, which are low in fat and packed with nutrients:

  • Broccoli, cauliflower, Brussels sprouts
  • Leafy greens like chard, romaine, spinach, kale
  • Root vegetables such as squash, sweet potatoes, turnips, pumpkin
  • Fruits like apples, plums, mangoes, papaya, pineapples, bananas
  • Berries such as blueberries, strawberries, cherries
  • Citrus fruits like grapefruits, oranges
  • Tomatoes and avocados

Meat, Poultry, Fish, and Beans

Select lean cuts of meat and poultry, and incorporate fish and plant-based proteins for nutrient-rich options:

  • Lean cuts of beef, pork, veal, lamb (look for “round,” “loin,” or “leg”)
  • Skinless poultry like chicken breasts
  • Fresh fish, shellfish, or low-salt canned fish (choose wild-caught oily fish like salmon, tuna, mackerel, sardines)
  • Legumes such as beans, lentils, chickpeas
  • Nuts, seeds, and nut butters

Dairy and Dairy Substitutes

Opt for low-fat or enriched dairy products to reduce fat intake while getting essential nutrients:

  • Skim milk, low-fat milk, enriched milk substitutes (soy or rice)
  • Low-fat cheeses, skim ricotta cheese, cottage cheese
  • Plain nonfat yogurt

Considerations

Most nutrient-rich foods are typically found along the perimeter of grocery stores. The amount you should consume depends on your daily calorie needs. For personalized nutrition advice, refer to USDA’s ChooseMyPlate.gov or consult with your doctor.

Questions for Your Doctor

  • How can I incorporate more nutrient-rich foods into my daily diet?
  • What are effective strategies for ensuring adequate nutrient intake on specific diets like vegetarian or vegan?
  • Should I consider supplements or multivitamins to enhance my nutrient intake?

By prioritizing nutrient-rich foods, you can support your overall health and reduce the risk of chronic diseases. Working closely with your healthcare provider ensures that your dietary choices align with your health goals.

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