n Here's how to incorporate the seven most common
missing nutrients in your diet.
BY JANET HELM
CHICAGO - Talk about nutrition tends to focus on America's widening waistlines. No doubt, we're a nation that's overfed. But we're also undernourished.
Government surveys show that we continue to suffer from nutritional shortfalls - a fact that's often overlooked because we're obviously eating enough calories.
The seven most neglected nutrients are calcium, potassium, fiber, magnesium and vitamins A, C and E.
Filling these nutrient gaps is not as tough as it may seem. Sure, a multivitamin could remedy part of the problem, but you would be missing out on some of the natural compounds in food that can't be captured in a pill. Plus, supplements are meant to be just that - supplemental to the diet. Pills are not intended to be substitutes for real food.
Here's why you need these nutrients and how you can easily get more.
n People not getting enough: 70 percent
n Why you need it: Promotes bone health, helps muscles contract, may help maintain normal blood pressure
n Your daily goal: 1,000 mg
n How to reach it: Drink a skim latte made with 8 ounces of milk andÉ
- eat a cup of yogurt as a mid-afternoon snack and É
- grate 11-2 ounces of cheese on your salad or pasta at dinner
n People not getting enough: 97 percent
n Why you need it: Regulates body fluids, helps maintain normal blood pressure, needed for muscle contractions
n Your daily goal: 4,700 mg
n How to reach it: Include 1 cup of orange juice and 1-2 cantaloupe at breakfast and ...
- Stir 1 cup of white beans and 1-4 cup of tomato paste into a soup and ...
- Eat a banana in the afternoon and...
- Eat 5 ounces of pork tenderloin and a baked potato at dinner
n People not getting enough: 96 percent
n Why you need it: Helps maintain healthy cholesterol levels, promotes regularity, can help reduce hunger
n Your daily goal: Men - 38 g. Women - 25 g
n How to reach it: Eat 11-2 cups of oatmeal topped with 1-4 cup raspberries for breakfast and ...
- Make a sandwich with whole-grain bread and eat a pear with your lunch and ...
- Snack on 1-4 cup dried figs and ...
- Eat 1 cup of steamed broccoli and 1 cup of whole-wheat pasta at dinner
n People not getting enough: 56 percent
n Why you need it: Supports bone and heart health, signals muscles to relax and contract
n Your daily goal: Men - 420 mg. Women - 320 mg
n How to reach it: Eat 1 ounce of whole-grain cereal and1-2 cup milk for breakfast and ...
- Include 1 cup of sauteed spinach and 1 cup of brown rice with your dinner and ...
- Snack on 1 ounce of Brazil nuts
n People not getting enough: 44 percent
n Why you need it: Promotes healthy skin, eyesight and immune function
n Your daily goal: Men - 900 mcg. Women - 700 mcg
n How to reach it: Add 1 cup of sliced carrots to your stir-fry or...
- Bake a medium-sized sweet potato as a side with dinner
n People not getting enough: 31 percent
n Why you need it: Promotes a healthy immune system, helps wounds heal, works as an antioxidant to inhibit damage to body cells
n Your daily goal: Men - 90 mg. Women - 75 mg
n How to reach it: Slice a small red pepper on your salad or...
- Eat 1 cup of strawberries for dessert
n People not getting enough: 93 percent
n Why you need it: Acts as an antioxidant that may help lower risk of heart disease and cancer, helps bolster the immune system
n Your daily goal: 15 mg
n How to reach it: Top a salad with half of an avocado and a dressing made with 1 tablespoon safflower oil and...
- Snack on 1 ounce of almonds or sunflower seeds
Recommended daily intakes are for adults, ages 19-50
Source: What We Eat in America, U.S. Department of Agriculture, 2005. www.ars.usda.gov/foodsurvey.