Learn which “shortfall nutrients” you might not be getting enough of and how to get more of them.
—Kerri-Ann Jennings, M.S., R.D., Associate Nutrition Editor of EatingWell Magazine
5 Foods You Should Be Eating for Your Best Body—Inside and Out
How to Get It: Load up on plant-based foods—the less processed the better. (Consider this: a medium orange has 3 grams of fiber; a cup of OJ has zero.) Whole grains, such as oatmeal (3 grams per 1/2 cup), and beans (about 6 grams per 1/2 cup) are also great sources.
How to Get It: Dairy products are good choices (choose nonfat or low-fat to limit saturated fat), delivering between 300 mg (milk) to 490 mg (nonfat plain yogurt) per 1-cup serving. Some dark leafy greens also offer calcium that’s well absorbed by the body: for instance, kale and collard greens provide 94 mg and 266 mg per cup, respectively.
How to Get It: By eating a variety of fruits and vegetables—they’re full of this nutrient. But according to the Centers for Disease Control, only 32.5% of adults eat 2 or more servings of fruit per day and only 26.3% eat the recommended 3 or more servings of vegetables per day. Pile on the produce!
How to Get It: Soak up some sun (ultraviolet, or UV, rays cause skin cells to produce vitamin D). Eat vitamin-D-fortified foods, such as milk, soymilk and cereals. Vitamin D is also found naturally in a few foods: fatty fish, such as salmon, mackerel and sardines, and in egg yolks. If you live in the northern part of the United States, spend lots of time indoors and/or slather on the sunscreen anytime you’re outside, you may not be getting enough. Some studies suggest that as many as 7 out of 10 Americans are deficient in vitamin D. To be absolutely sure you’re covering your needs for this nutrient, consider a vitamin D supplement (for folks ages 1 to 70, the recommended amount is 600 International Units).