50 Adventures in Food and Nutrition
Discuss: Have students brainstorm to identify ways they can
increase their intakes of whole-grain foods and fi ber from the
grains group.
low-fat and fat-free dairy foods—such as
milk, cheese, and yogurt—every day. That
is because these foods are rich sources of
calcium and milk is fortified with vitamin D.
In addition, your body can make vitamin D
when you spend time outside in the sun.
Just a few minutes of sunlight each day
is enough for most teens to make all the
vitamin D their bodies need.
Here are some tips for meeting your
calcium and vitamin D needs.
• Drink fat-free milk instead of soda.
• Choose low-fat dairy desserts, such
as pudding and frozen yogurt.
• For nondairy choices, try fortifi ed
soy milk and canned sardines and
salmon.
• Take a walk or play outside for
15 minutes each day.
Potassium
Many people do not get enough
potassium. As part of a nutritious diet,
foods containing potassium can help lower
blood pressure. It is best to get the potas-
sium you need from fruits, vegetables,
and dairy products. Foods that are espe-
cially good sources of potassium include:
• sweet potatoes
• bananas
• plain, fat-free yogurt
• cantaloupe
Foods and Nutrients to Reduce
People often eat too much fat, sugar,
and sodium for good health. The Dietary
Guidelines recommend careful food
choices to help you avoid excess fat, sugar,
and sodium.
Calorie-for-calorie, fat-free milk provides
more vitamins and minerals than a soft
drink. Using MyPlate can help you plan a
diet based on the nutrient-dense foods you
need.
Foods and Nutrients to Increase
Many people do not get enough fiber,
calcium, vitamin D, or potassium. Eating
fruits, vegetables, whole grains, and low-fat
dairy products often can help you meet
your nutrient needs.
Fiber
Few people in the United States eat
enough fiber. The Dietary Guidelines
recommend choosing fiber-rich fruits,
vegetables, and whole grains often. By
eating more of these foods, you can reduce
your chances of developing heart disease
and certain cancers. The fiber in these
foods helps keep your digestive system
working well.
How can you be sure you are getting
the fiber you need? Here are some ways to
meet this goal.
• Choose whole fruit rather than juice.
Eat fresh, frozen, canned, or dried
fruit.
• Eat beans and peas and other
legumes—which are rich in fi ber—
several times each week.
• Eat whole grains for at least half your
recommended food amount of grains.
Calcium and Vitamin D
Bones grow quickly during the teen
years. Vitamin D works with calcium to
build strong bones. However, teens often
do not get enough of these nutrients. The
Dietary Guidelines recommend consuming