Even though studies show a solid half of all U.S. adults consider healthy eating a top priority, the standard American diet falls short on many important nutrients. In fact, the Dietary Guidelines for Americans, the federal government’s guide to what to eat and drink to meet nutrient needs, promote health, and prevent disease, has identified four nutrients that Americans eat at such low levels that they’re a “public health concern.”
Low intakes of these four nutrients are associated with chronic diseases, including Type 2 diabetes and cardiovascular disease. The recommended amount you need of each nutrient depends on your individual calorie requirements, age, and gender, explains Lauren Twigge, R.D. Check the guidelines below to see if your diet passes muster.
1. Dietary fiber: Fiber is a key player in digestive health, but it also plays an important part in metabolic health, too. Fiber helps lower cholesterol and stabilize your blood sugar. Women should aim for 25 grams daily, and men should target 38 grams as their goal. Another way to measure proper fiber intake is to try to get 14 grams for every 1,000 calories you consume. That translates to 28 grams of fiber for a 2,000-calorie diet. Beans, fruits such as berries and pears, seeds such as chia seeds and quinoa, whole grains, and vegetables are all top sources of dietary fiber.
Excerpted from Fortune Well