Food Sources of Key Nutrients
MyPlate
September 5, 2024
The Dietary Guidelines for Americans, 2020-2025 identified 5 important dietary components that many Americans do not get enough of. Calcium, potassium, dietary fiber, and vitamin D are dietary components that are of public health concern for the U.S. Population. Iron is also a health concern for people who are pregnant and infants. MyPlate released new printable handouts that list foods and beverages that are some of the highest sources of calcium, potassium, dietary fiber, vitamin D, and iron. Child and adult care providers, and parents, can use these handouts to ensure that those in their care and themselves are receiving the proper nutrients.
Note: portions listed are not recommended serving sizes. The “smaller” portions are appropriate for young children and some older adults.
Calcium
Getting enough calcium is important for strong bones and overall health. Eating a variety of nutrient-dense foods from all food groups can help you meet your needs.
A few examples of food with calcium include:
- Low-fat or fat-free milk, yogurt, or kefir, including lactose-free versions and fortified soy milk and yogurt
- Vegetables such as nettles, collard greens, nopales, bok choy, and kale
- Tofu, canned sardines, and canned salmon with bones
- Fortified 100% grapefruit or orange juice
Potassium
Your body needs potassium for almost everything it does, including helping your kidneys, heart, muscles, and nerves work properly. Eating a variety of nutrient-dense foods from all food groups can help you meet your needs.
A few examples of food with calcium include:
- Cooked leafy greens such as beet greens or spinach; beans such as adzuki or white beans; and other vegetables such as potatoes, yams, avocado, and cauliflower
- Fruit such as jackfruit, cantaloupe, bananas, cherries, and peaches
- Low-fat or fat-free milk, yogurt, or kefir, including lactose-free versions and fortified soy milk
- Seafood such as tilapia or clams; soy products such as tempeh or tofu; and meat such as lean bison, pork, or beef
Fiber
Getting enough fiber is important for overall health, including heart and digestive health. Eating a variety of nutrient-dense foods from all food groups can help you meet your needs.
A few examples of food with calcium include:
- Popcorn, high-fiber or whole-wheat cereal, bulgur, teff, or whole-wheat tortillas
- Vegetables such as artichokes, navy beans, lentils, green beans, and jicama
- Fruit such as durian, guava, raspberries, pears, oranges, and bananas
- Seeds such as wocas, pumpkin, and chia, and nuts such as almonds, chestnuts, and pine nuts
Vitamin D
Getting enough vitamin D is important for strong bones and overall health. Eating a variety of nutrient-dense foods from all food groups can help you meet your needs.
A few examples of food with calcium include:
- Some seafood, such as rainbow trout, salmon, or canned light tuna
- Low-fat or fat-free milk, yogurt, or kefir, including lactose-free versions and fortified soy milk
- Some mushrooms
- Fortified 100% orange juice
Iron
Iron helps carry oxygen throughout your body and getting enough is important for growth and development. Eating a variety of nutrient-dense foods from all food groups can help you meet your needs.
A few examples of food with calcium include:
- Bison, sardines, clams, turkey leg, sesame seeds, and cashews
- Fortified ready-to-eat or cooked cereals
- Dark green vegetables such as spinach or kale; beans such as soybeans or chickpeas; and other vegetables such as beets, green peas, and poi (taro)
- 100% prune juice
For more information visit the Food Sources of Select Nutrients page.