Struggling to get enough of these key nutrients? Try adding these foods to your meals

Amy Brownstein, MS, RDN - Registered Dietitian Nutritionist

Getting enough key nutrients can be trickier than it seems. If you’re falling short on essentials like calcium, iron, vitamin D, or potassium, don't worry–small, intentional additions to your meals can make a meaningful difference.

The "can't-miss" foods to add to your diet so you don't miss key nutrients

Even if you’re following a diet that feels balanced and well-rounded, you may find gaps when you check your MyNetDiary dashboard. Many key nutrients, like calcium, iron, vitamin D, and potassium, can be surprisingly difficult to get enough of consistently, even when you’re enjoying plenty of whole foods. Food choices, portion sizes, and dietary preferences all play a role.

The good news? Your everyday diet doesn't need a major overhaul!. With a few strategic food additions and simple swaps, you can fill those gaps while keeping your meals enjoyable and realistic.

Calcium

Struggling to get enough calcium? Try adding these foods to your diet:

Tofu
Greek yogurt
Cottage cheese
Milk or fortified plant-based milks
Sesame seeds
Chia seeds
Cheese
Canned tiny fish with bones, e.g., sardines and anchovies

Adding one cup of these foods to your day is a homerun for daily calcium intake.

Easy ways to get more calcium in your diet:

Sprinkle seeds on your toast, oatmeal, Greek yogurt, or cottage cheese
Use cottage cheese, tofu, or Greek yogurt in sauces
Make a sardine or anchovy salad and eat it on toast
Blend tofu into sauces, soups, or dressings
Add cheese to salads, sandwiches, or a bowl

Iron

Did you know nearly 30% of Americans struggle with some degree of iron deficiency? Iron comes in two forms: heme (from animal products) and nonheme (found in animal and plant foods). However, you'll need larger portions of plant foods than animal foods to support iron levels.

Animal sources of iron:

Oysters
Liver
Lean red meats
Salmon
Tuna
Eggs
Dark meat from poultry

Plant sources of iron:

Tofu
Dried beans and lentils
Fortified breakfast cereals
Dried fruits, particularly prunes and figs
Whole grains
Pumpkin seeds
Dark green vegetables like kale, spinach, and broccoli

Pair plant-based iron sources with vitamin C-rich foods to enhance absorption. For example, boost the iron in spaghetti marinara by adding lean beef meatballs, blending the sauce with tofu, creating a lentil “bolognese,” or topping the dish with broccoli. Tomatoes in marinara provide vitamin C to help with iron absorption.

Other ways to add more iron-rich foods to your diet include:

Topping Greek yogurt, cottage cheese, or oatmeal with pumpkin seeds and dried fruit
Adding beans to your dinner salad
Replacing chicken breast with dark meat once weekly
Including low-sugar, fortified breakfast cereals in your snack rotation and topping with berries for better absorption

Vitamin D

Even though it is part of the "essentials" lineup, vitamin D is found in few food sources. Luckily, these foods are great options:

Mushrooms, which contain vitamin D2 that the body converts to its usable form, vitamin D3
Fatty fish
Beef liver
Egg yolks
Fortified dairy and plant-based milks
Cheese

Potassium

Among the key nutrients, potassium is plentiful in many foods. Yes, there are other potassium powerhouses besides bananas! Still, despite how widespread it is, most of us still don't hit the recommended daily levels. Potassium is essential for health, as it helps to manage high blood pressure by countering sodium and relaxing blood vessels.

Foods rich in potassium include:

Dried fruits, like apricots, prunes, and raisins
Lentils
Beans, such as kidney and soy
Orange juice
Banana
Milk
Spinach

Boost the potassium content of your meals by:

Adding dried fruits to oatmeal, yogurt, cottage cheese, and salads
Including spinach as a side vegetable at meals
Mixing lentils or beans with your main protein at a meal for nutrient variety

MyNetDiary is your backpocket tool to ensure you’re not missing out on any of these key nutrients. Track your nutrients, customize your dashboard and start enjoying all the benefits a nutrient-rich diet can offer!