Healthy Foods and Nutrients You Probably Need More Of

Amy Long Carrera, MS, RD, CNSC, CWCMS
Registered Dietitian Nutritionist
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


  • 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


  • 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:


  • 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


  • 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


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

Check out these articles for more helpful nutrition information:

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