Ì첩ÌåÓý

Food connects us to each other, it’s part of celebrations, and a cornerstone of culture. Food is also how we fuel our bodies, and an important part of fueling your body is choosing foods that provide good nutrition. Unfortunately, most people are not eating enough of the essential nutrients and food groups their body needs. For many, it can feel hard to fit in nutrient-dense foods, especially when you’re short on time and still want great taste. Our Nutrition & Health Sciences team shares tips for making good nutrition a little easier—and even more delicious.

Increasing your potassium

Potassium is an essential part of a healthy eating pattern and can be found in many fruits and vegetables. The daily value for potassium is 4,700mg per day, but on average, Choosing foods with potassium can help you get closer to the recommended amount. Here are some of our team’s favorite ways to fit in more throughout the day.

• With breakfast: Low Sodium V8 100% Vegetable Juice (850mg/cup)
• At snack time: Yogurt and sliced banana (660mg)
• With lunch: Add lentils (370mg per ½ cup cooked) and avocado (490mg per ½ avocado) to soups and salads or enjoy ready to eat soups like (430mg per cup).
• With dinner: Loaded baked potato with low-fat cheese and chili (1300mg) or baked sweet potatoes, like these (510mg/serving)

Eating more red and orange veggies

We all know that eating fruits and vegetables is good for us, but it can be hard to do.  About 90% of Americans don’t eat enough veggies each day, and even more don’t eat enough red and orange varieties like carrots, sweet potatoes, winter squash, and (our favorite) tomatoes. Eating a variety of vegetables helps people eat a wider range of vitamins, minerals, and phytonutrients.  According to the Dietary Guidelines for Americans, we should eat about 5.5 cups of red/orange vegetables per week.  Here’s how you can eat more:  

• With breakfast: Add sautéed red/orange bell peppers and tomatoes to your scrambled eggs or omelet
• At snack time:   (1 cup orange veg)
• With lunch: Grilled cheese and a cup of prepared (3/4 cup red veg). Enjoy with a side of baby carrots.
• With dinner: is a convenient and easy way to fit in more red veggies. Try this to enjoy a cup of red/orange vegetables in each serving.

Adding more whole grains and fiber

Nutrient-dense whole grains and other high fiber foods are an important part of a healthy diet.  According to the Dietary Guidelines for Americans, 98% of people do not eat the recommended 48g of whole grains a day. Similarly, the daily value for fiber is 28g per day, but on Here are some simple ways to get more fiber and nutrients from eating whole grains, nuts and seeds, fruits, beans, and other veggies.

• With breakfast: 1 slice toasted 24g whole grain/4g fiber) with avocado & beans
• At snack: 1 oz (3g fiber) and an apple (4g fiber) or 1 oz Late July multigrain (16g whole grain/2g fiber) with salsa
• With lunch: Well Yes! Power Soup Bowl (9g whole grain/10g fiber) and (12g whole grain/2g fiber)
• With dinner: Substitute brown rice, quinoa or whole wheat pasta in your dish. Try this recipe (12g whole grain/3g fiber/recipe serving).

Good nutrition should be convenient and delicious. We hope these tips inspire you to fit in more foods and drinks that nourish you. Check out our Healthy Diet Meal Planner and this article on easy ways to eat more fruits and veggies for more nutrition tips.