Vitamins and Minerals: How to Get What You Need

Every five years the U.S. Department of Agriculture and U.S. Department of Health and Human Services publishes The Dietary Guidelines For Americans. The Guidelines provide recommendations for healthy eating, based on the latest scientific research. Current Guidelines (2020-2025), include four main themes.

• At each stage of life (from childhood to adulthood), follow a healthy diet pattern.
• Select nutrient dense foods and drinks based on your budget, cultural preference and taste.
• Maintain healthy caloric limits and balance your food intake.
• Reduce your intake of alcohol, sugar, sodium and saturated fat.

The USDA states that most Americans don't meet the USDA guidelines. The Healthy Eating Index gives an average American diet a score of 59 on a 100-point scale. Individual eating choices play a crucial role in establishing healthy eating habits.

Improve Health with these Steps

Die Dietary Guidelines for Americans are designed to help you improve your health. You can reduce your risk of developing a chronic disease related to diet and lengthen your life. It is never too late to start eating healthy.

Three key principles are included in the Guidelines to improve Americans eating habits and choices.

• Healthy foods and drinks are the best ways to satisfy your nutritional requirements.
• To create a healthy diet, you need to choose a wide variety of food and drinks from every food group.
• By following the recommended serving sizes, you can maintain your calorie intake.

Most Americans do not consume enough vitamin and mineral in their diets, according to research. More than half of all adults suffer from chronic diseases related to diet, including obesity, diabetes type 2, cardiovascular disease or cancer. Americans are not getting enough of these nutrients in particular:

• Calcium
• Potassium
• Fiber
• Vitamin D
• Iron

Here are some examples of food and drinks that contain high levels of certain micronutrients. Not all of the examples below are suitable for every life stage. For more information and recommendations on serving sizes, talk to your doctor.

Calcium

Calcium is needed by the body to develop strong teeth and bones in childhood. You need extra calcium as an adult to maintain your bone mass. Calcium also influences muscle movements, blood flow and hormone release. The USDA recommends that an average American adult (19-50 years old) who consumes 2,000 calories a day get 1,000 mg of calcium.

Calcium-rich foods include the following:

• Plain yogurt, low or no fat (between 4 and 8 oz).
• Cheeses with low or no fat (3/4 to 1/2 oz).
• Half to one cup of low-fat, fat-free, soya, almond or rice milk.
• Salmon or sardines, for example (between 1 and 3 oz).
• Tofu (1/2 to 1/4 cup)
• Spinach or Kale cooked (1/2 - 1 cup).

What could be more?

• Adolescents aged 4-18 years
• Adults over 50
• Menopause in adults
• Black and Asian people
• Lactose intolerance
• Vegetarians and vegans

Almonds are a great snack because they contain calcium. Take a handful of almonds to school or work for an extra boost.

Potassium

A diet rich in potassium helps your body maintain a healthy blood pressure. The normal function of cells, the kidneys, nerve transmission and muscle contraction are also dependent on potassium. According to the USDA, an average American adult needs 280mg of potassium per day.

These foods and drinks are rich in potassium.

• Plain or Greek nonfat yogurt (between 4 and 8 ounces)
• Milk with low fat (1%), milk without added sugar (1/2-1 cup), or soymilk (1/2-1 cup).
• Coconut Water (1/2 to 1-cup)
• Cooked potato or sweet potato (1/2 to 1 cup)
• Butternut squash cooked (1/2 to one cup).
• Half to one cup of cooked spinach or broccoli Rabe
• Cooked portabella mushrooms (1/2 to 1 cup)
• Carrots, raw (1/2 to 1 cup).
• Avocado (1/4 to 1/2 cup)
• White, pinto, kidney or other cooked beans (1/2 to 1/4 cup).
• Get 100% tomato or vegetable juice, 1/2 to 1 cup
• Use 1/2 to 1 cup of 100% Orange or Pineapple Juice
• 1 Banana, or Grapefruit
• Half to one cup of melon or cherry, Kiwi,
• Dry apricots or prunes (1/4 cup), dried peaches or prunes (1/2 cup).
• Salmon , catfish, tilapia or other fish (between 1 and 3 oz).
• Pork, lamb, beef or other meats (between 1 and 3 ounces)
• Tofu (1/2 to 1/4 cup)
• Pistachios (1/2 to 1 oz)

What could be more?

• People with Crohn's or ulcerative Colitis, inflammatory bowel disease (IBD),
• When you use diuretics and laxatives, for example.

Quick Tip Cut up one banana, and combine it with half a cup low-fat or no-fat yogurt for a light snack.

Dietary fiber

It is essential for your digestive system to function properly. Fiber helps regulate your blood sugar levels, maintain healthy weight, and control appetite. Ensuring you consume enough fiber can prevent diabetes, lower your blood pressure, and reduce cholesterol. An American adult, on average, should consume about 28 grams of fiber per day. This is based upon a diet that contains 2,000 calories.

These foods and drinks are rich in fiber

• Half to one cup of whole grain cereals, such as wheat, oats, and bran (1/2 to 1cup)
• Popcorn (1/2 to 3 cups).
• Bulgur or barley cooked (1/2 to 1/4 cup).
• Half to one ounce of whole wheat tortillas or crackers
• Beans, either white, black or garbanzo (between 1/4 and 1/2 cup), cooked
• Half to one cup of cooked peas or Brussels sprouts
• Cooked carrots , broccoli or cauliflower (1/2 to one cup).
• Cooked collards, spinach, kale or cabbage (1/2-1 cup).
• Beets and mushrooms cooked (1/2 to 1 Cup)
• 1 piece each of a pear, an orange, a grapefruit, and / or an apple
• Blackberries, raspberries, blueberries or strawberries (1/2-1 cup).
• Dates or prunes dried (1/4 cup).
• Almonds (1/2-1 oz), hazelnuts or pistachios.
• Half to one ounce of pumpkin or sunflower seeds
• Half to one tablespoon of flax or chia seeds

You can boost fiber consumption by adding berries and seeds of chia to your cereal in the morning.

Vitamin A

Vitamin D is needed by the body to absorb calcium, which helps promote strong, healthy bones and reduces osteoporosis. Vitamin D helps you move your muscles and boosts your immunity to combat bacteria and viruses. Each day, the average American adult requires 600 International Units of Vitamin D. Vitamin D is difficult to obtain through food alone, as there are few foods rich in it.

Vitamin D is found in the following foods and drinks:

• Plain yogurt , low or no fat (between 4 and 8 oz).
• Cheeses with low or no fat (3/4 to 1/2 oz).
• Half to one cup of low-fat, fat-free, soya, almond or rice milk.
• Kefir without fat (1/2 to one cup)
• Orange juice 100% (1/2 cup to 1 cup).
• Salmon, tuna canned, rainbow trout freshwater (1-3 oz), tilapia or other seafood.
• Fresh mushrooms, 1/2 to 1 cup

What could be more?

• Breastfed infants are healthier
• Adults over 70
• People living in northern U.S. who do not get enough sun exposure
• Dark skinned people
• Obese people
• Those with health conditions such as Crohn’s disease, ulcerative colitis, or celiac diseases, which limit the absorption of fat

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Iron

Your body requires iron to maintain proper growth and development. Iron is used by your body to make hemoglobin and myoglobin as well as certain hormones. Iron is recommended for adults in the United States (ages 19-50). The daily amount should be 13mg.

Iron is found in the following food and drinks:

• Beans, cooked, such as white, black, garbanzo, or lima beans (between 1/4 and 1/2 cup).
• Sweet potato or potato cooked with the skin (1/2-1 cup).
• Preparation: Cooked collards or Swiss chard, 1/2 to 1 cup
• Beets or leeks cooked (1/2-1 cup).
• Mushrooms cooked (1/2 to 1 cup).
• 100% Prunus juice, 1/2 to 1 cup
• Cashews (1/2 - 1 oz).
• Seafood such as shrimps, clams or mussels (1-3 oz).
• Meat such as duck, beef, lamb or turkey (between 1 and 3 oz).
• 1 to 3 oz. of organ or game meat

What could be more?

• Age 7-12 months
• Menstruating adolescents and adults
• Women who are breastfeeding or pregnant
• Low immune systems are a problem for people
• Vegetarians and vegans