By Shalene McNeill, PhD, RD 

It’s making headlines around the globe – Americans are overweight. New diets pop up everyday, but as the nation focuses on cutting calories, it’s important to not sacrifice key nutrients.  

While we’re overfed, new research shows that Americans are not meeting their average daily need for nutrients. The solution is to eat nutrient-rich foods, like high quality lean protein, to provide the essential vitamins and minerals needed to fuel a healthy lifestyle. Healthy eating is no longer about counting calories, but making your calories count more.     

Eating nutrient-rich foods satisfies the body, helping you feel full longer, while providing much needed nutrients. Food and nutrition planning should emphasize “power” calories by focusing on naturally nutrient-rich foods, like colorful fruits and vegetables, low fat dairy, whole grains and lean meat.   

According to the Dietary Guidelines for Americans, most adults do not get enough vitamins A, C and E, calcium, magnesium, potassium and fiber. In addition, recent surveys have found shortfalls in folate, iron and zinc among children, teens and young women.

Health-conscious people often attempt to balance their diet through vitamin supplements, but this is not a solution to your nutrition gap. Enjoying nutrient-rich meals and snacks is more satisfying than taking a supplement, and the nutrients contained in food tend to be easier for your body to absorb and often come in ‘bundles’ that naturally work together in your body. The good news is that many of your favorite foods, like lean beef, act as nature’s multi-vitamin. 

Choose your calories by the company they keep

Naturally nutrient-rich foods help maximize your nutrient intake while minimizing excess intake of fat and sugar calories. With tasty options you can fulfill your nutrient allowances while gaining the nutrition power you need to look great, feel better and be stronger.

Next time you visit the grocery store, remember these helpful hints to ensure you’re choosing nutritious foods to fuel you through an active day.

§ Whole grains for fiber, folate and energy. Your local supermarket is full of flavorful options like whole wheat bread, multi-grain pastas and brown rice. Look for products marked ‘100 percent whole grains’.

§ Fruits and vegetables for vitamins A, C and potassium. The most nutrient-rich produce is brightly colored: blueberries, strawberries, tomatoes, spinach and sweet potatoes.

§ Dairy for calcium, vitamin D, potassium, and more. Today’s dairy case has lots of lower-fat alternatives, like fat-free and reduced-fat milk, yogurt and cheese.

§ Lean beef for zinc, iron and protein. Lean beef is a satisfying source of many nutrients, including B-vitamins and selenium. A 3-ounce serving of the 29 lean cuts (like top sirloin, round steak, and T-bone) has fewer than 200 calories and 10 grams of fat per serving.

A wife and mother of two children, Shalene McNeill is a registered dietitian for the National Cattlemen’s Association and past President of the Texas Dietetic Association. 

For more information on adding nutrients to your diet, log onto www.txbeef.org