Bump up fiber

 Good nutrition is about consistently choosing healthy foods and beverages. Healthy eating patterns can include foods and beverages that reflect preferences, cultural traditions, and budgetary considerations

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Healthy eating emphasizes fruits, vegetables, whole grains, dairy, and protein. Dairy recommendations include low-fat or fat-free milk, lactose-free milk, and fortified soy beverages. Other plant-based beverages do not have the same nutritional properties as animal's milk and soy beverages. Protein recommendations include seafood, lean meats and poultry, eggs, legumes (beans, peas, and lentils), soy products, nuts, and seeds.

Most people in the United States need to eat more foods with dietary fiber, calcium, vitamin D, and potassium, according to the Dietary Guidelines for Americans. At the same time, we need to consume less added sugar, saturated fat, and sodium. Here are some ways to get started.

Bump up fiber

Fiber helps maintain digestive health and helps us feel fuller longer. Fiber also helps control blood sugar and lowers cholesterol levels. Fresh fruits and vegetables, whole grains, legumes, nuts, and seeds are good sources of fiber.

To bump up fiber, try this:

• Slice raw vegetables for quick snacks.
• Start your day with a whole-grain cereal, like oatmeal.
• Foods made with bulgur or quinoa are also high in fiber.
• Top your cereal with berries, pumpkin seeds, or almonds.
• A half-cup of beans or lentils on a salad can add texture and flavor.
• Enjoy fresh fruit with a meal or as dessert.

Increase calcium and vitamin D

Calcium and vitamin D work together to promote optimal bone health. Our bodies can make vitamin D from sunshine. However, some people may have a hard time producing enough vitamin D. And too much sun exposure can increase the risk of skin cancer.

Foods and beverages are often fortified with this essential nutrient. See food sources of calcium and vitamin D.

To increase calcium and vitamin D intake, try this:

• Drink a fortified dairy beverage with your meals.
• Add sardines to your lunch once a week.
  • Canned salmon is another great option.
  • Sardines and salmon with bones have more calcium than these products without bones.
• Cook with spinach, collard greens, bok choy, mushrooms, and taro root.
• Look for foods that are fortified with calcium and vitamin D.
• Fortified foods may include soy beverages, soy yogurt, orange juice, and some whole-grain cereals.
• Just be sure they don't include added sugars!

Potassium helps the kidneys, heart, muscles and, nerves function properly. Not getting enough potassium can increase blood pressure, deplete calcium in bones, and increase the risk of kidney stones.

People with chronic kidney disease and people taking certain medications may have too much potassium in their blood. But most people in the United States need to consume more potassium. See food sources of potassium.

To add more potassium, try this:

• Try new recipes that use beets, lima beans, or Swiss chard.
• Try a variety of drinks high in potassium.
  • 100% prune, pomegranate, or orange juice.
  • Fat-free milk and low-fat kefir.
• Have a banana as a snack.

Limit added sugars

Too much added sugar in your diet can contribute to weight gain, obesity, type 2 diabetes, and heart disease. Added sugars are sugars and syrups that are added to foods and drinks when they are processed or prepared.

Added sugars have many names, including cane juice, corn syrup, dextrose, and fructose. Table sugar, maple syrup, and honey are also considered added sugars. Sugary drinks are a common source of added sugars.

To limit added sugars, try this:

• Drink water instead of sugary drinks.
  • Add berries or slices of lime, lemon, or cucumber for more flavor.
• Add fruit to your cereal or yogurt for sweetness.
• Don't stock up on sugary drinks and snacks.
  • Instead, drink water and snack on fruit and vegetable slices.
• At coffee shops, skip the flavored syrups and whipped cream.
  • Add a low-fat or unsweetened, fortified soy beverage instead.
  • Or get back to basics with black coffee.