4 Nutrients Americans Don’t Get Enough Of — And What You Can Do About It

In today’s diet culture, so much of the focus is on eating less, cutting certain foods out and demonizing certain nutrients (often without much scientific reasoning). In my work as a dietitian, I’ve found that this restrictive approach ultimately confuses people and often makes them feel obsessed with food. Plus, it’s just not sustainable.

A better approach to healthy eating is focusing on adding things to your diet that increase variety and boost your consumption of different nutrients. According to the Dietary Guidelines for Americans, the typical American doesn’t get enough dietary fiber, calcium, potassium or vitamin D, so focusing on adding more of these to your diet is a great place to start. (FYI: despite TikTok’s obsession with protein, most Americans already eat more than they need.)

Not sure what these nutrients are or how to add them to your diet? Here’s what registered dietitians have to say.

Fiber

“Unfortunately, fiber is one of the most underconsumed nutrients in the U.S., even though it’s so important for our health and can help reduce the risk of heart disease and diabetes,” says Maxine Yeung, MS RD, dietitian and owner of The Wellness Whisk, LLC. Found in plant-based foods like fruits, vegetables, nuts, seeds, grains and legumes, fiber is a type of carbohydrate that our bodies can’t break down. It passes through the body undigested, helping to remove LDL (bad) cholesterol, slow sugar absorption and bulk up our stools in the process. “Fiber can also keep us fuller and more satisfied between meals and snacks, helping to reduce cravings and prevent overeating,” Yeung says.

The dietary guidelines recommend that adult women get 25 to 28 grams of fiber per day and adult men get 31 to 34 grams per day. Eating the recommended five servings of fruits and vegetables per day will get you well on your way to that goal, with many varieties offering around four grams per serving. Yeung also recommends adding beans and lentils to your diet — one cup has between 15 and 20 grams of fiber, depending on which type you choose. Oatmeal is another great source of fiber, with four grams per serving.

Calcium

“Calcium is needed for much more than just your bones and teeth,” Yeung says. “It supports your whole body, from your muscles and nerves to your heart.” Getting enough will reduce your risk of bone diseases like osteopenia and osteoporosis, and support healthy blood pressure and blood clotting. Calcium is also important for muscle function and to prevent cramping.

“Getting enough calcium is especially important for children and teens who are building their bone mass,” says Melissa Altman-Traub MS, RDN, a Pennsylvania-based dietitian. Because of this, calcium needs vary by age, with children under nine needing 700 to 1000 milligrams per day, adolescents nine to 18 needing 1,300 milligrams, adults up to age 50 needing 1,000 milligrams per day and adults over 50 needing 1,200 milligrams. (Older adults need more because their bodies are less efficient at absorbing it, and they’re more at risk for fractures and bone disease.)

As you likely know, dairy is a great source of calcium: one cup of milk contains 300 milligrams, eight ounces of yogurt contains 415 milligrams and 1.5 ounces of mozzarella cheese has 330 milligrams. But there are other great food sources as well. Yeung recommends looking for fortified milk alternatives, like soy, which contains about the same amount as dairy milk. You can also get calcium from fatty fish like sardines and salmon, green vegetables like spinach and kale, chia seeds, beans and fortified breakfast cereals.

Potassium

“Potassium has many functions in the body, including muscle contraction and nerve transmission,” Altman-Traub says. It’s an electrolyte that helps maintain your body’s fluid balance, which is crucial for healthy blood pressure and a steady heartbeat.

“Getting enough potassium may help reduce the risk of high blood pressure, stroke and cardiovascular disease,” Yeung says, as well as protect your bones by preventing calcium loss.

Potassium needs vary by age — boys need 2500 to 3000 milligrams per day, while girls need around 2300. Adult women need about 2600 (and slightly more while pregnant or breastfeeding), while adult men need about 3400 milligrams.

The good news? Potassium is found in a wide variety of foods. A banana contains 420 milligrams, so Altman-Traub recommends throwing it in a smoothie with some mango (140 milligrams for half a cup) and fortified soy milk (280 milligrams per cup).

Potato lovers also have reason to celebrate: one medium potato has 610 milligrams of potassium, nearly 50-percent more than a banana. Potassium is also found in most fruits, vegetables, beans, meat, fish, grains, nuts, seeds and dairy, so eating a variety of foods is probably your best bet.

Vitamin D

You may have heard that sun exposure increases the amount of vitamin D in your body. While that’s true, it’s also important to get some vitamin D from the foods you eat. “Vitamin D plays a big part in keeping your bones strong and healthy,” Yeung says. “It helps your body maintain the right balance of calcium and phosphorus — both key minerals that protect your bones and help prevent issues like muscle cramps, rickets and osteoporosis.” Vitamin D also supports healthy immune function — although, no, it won’t cure COVID-19 or other infectious diseases — and helps reduce inflammation.

Children and adults need 15 micrograms (sometimes written as 600 international units, or IUs) per day, while adults over 70 need 20 micrograms (800 IUs) per day.

“For breakfast, you can find cereal, orange juice and plant-based milk that are all fortified with Vitamin D,” Altman-Traub says. Most of these contain between two and 3.5 micrograms per serving. And, there’s no reason to fear these fortified foods — they’re crucial in helping many people meet the requirements for vitamin D and other nutrients, like folate.

Yeung recommends eating whole eggs, not just the whites, to get closer to your vitamin D needs. “Egg yolks are one of the few natural sources of vitamin D, and just one large whole egg provides about 50 IU – about eight-percent of the daily need for kids and adults under 70.” Eat them scrambled with veggies and cheese, or take a couple of hard-boiled eggs to-go.

Other good sources of vitamin D are fatty fish, meat and organ meat. You can also look for mushrooms that have been treated with UV light (they’ll have a sticker on the container indicating this), which contain up to 9.2 micrograms per serving.

What about supplements?

If you can’t get enough of the above nutrients from food, supplements might be an option. A blood test done by your primary care provider can help you determine if you’re getting adequate calcium, potassium and vitamin D. When it comes to fiber, a healthcare provider might recommend a supplement if you’re experiencing regular constipation, or if you have high LDL cholesterol and don’t get enough fiber in your diet.

Because it’s possible to get too much of these nutrients, always check with your doctor or a registered dietitian before adding a new supplement.