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Healthy Foods and Nutrients You Probably Need More Of

Amy Long Carrera, MS, RD, CNSC, CWCMS
Registered Dietitian Nutritionist | Shield HealthCare
03/18/14  10:45 PM PST
Healthy Foods

This National Nutrition Month® and all year long, make sure you get what your body needs to stay healthy, by incorporating recommendations of the 2010 Dietary Guidelines for Americans.

Colorful Fruits and Vegetables 

For more:

  • Potassium
  • Folate
  • Magnesium
  • Vitamins A, C, K
  • Fiber

Eat:

  • Oranges, Apricots, Butternut Squash
  • Blueberries, Red Grapes, Purple Cabbage
  • Spinach, Broccoli, Avocado
  • Tomato, Watermelon, Pomegranate
  • Corn, Yellow Bell Pepper, Squash

 

Whole Grains

For More:
  • Iron
  • B vitamins
  • Magnesium
  • Selenium

Eat:

  • Brown rice, whole wheat bread, crackers and pasta
  • Replace refined grains, like white bread and crackers
  • Try something new: amaranth, quinoa, Kamut®
  • Look for 100% whole wheat flour as the first ingredient

 

Milk and Milk Products

For More:

Eat:

  • Low fat or nonfat milk, or kefir
  • Yogurt and yogurt drinks
  • Cheese

 

Lean Protein

For More:

  • B Vitamins
  • Vitamin E
  • Zinc
  • Iron
  • Magnesium
  • Amino Acids

Eat:

  • Seafood
  • Lean Meats and Poultry
  • Eggs
  • Beans and Peas
  • Soy
  • Nuts and Seeds

 

Healthy Fats

For More:

  • Essential Fatty Acids
  • Vitamin E
  • Lower Total Cholesterol
  • Lower Bad Cholesterol

Eat:

  • Unsaturated Oils
    • Canola oil
    • Olive Oil
  • Nut Oils
    • Peanut, Walnut, Flax

Check out these articles for more helpful nutrition information:

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