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 adjust their eating patterns to increase their intake of dietary fiber, calcium, vitamin D, and potassium,
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.


Calcium and vitamin D work together to promote optimal bone health. Our bodies can make vitamin D from sunshine, but some individuals may have difficulty producing enough vitamin D, and too much sun exposure can increase the risk of skin cancer. While very few foods naturally contain vitamin D, several foods and beverages are fortified with this essential nutrient. See food sources of calcium and vitamin D.



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 more potassium in their eating patterns. See food sources of potassium.

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