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If you are unable to get all the nutrients you need from food alone, your doctor can help you decided if dietary supplements are needed.

National Institutes of Health NIH : Dietary Supplement Fact Sheets. Departments of Agriculture and Health and Human Services: The Dietary Guidelines for Americans, Last Updated: June 6, This information provides a general overview and may not apply to everyone.

Talk to your family doctor to find out if this information applies to you and to get more information on this subject. Calcium keeps your bones and teeth healthy and strong. Visit The Symptom Checker. Read More. How to Get More Fiber in Your Diet. Diabetes and Nutrition.

Antioxidants: What You Need to Know. Nutrition Tips for Kids. Preventing Malnutrition in Older Adults. Nutrition: How to Read a Nutrition Facts Label. Chronic Kidney Disease CKD Chronic Kidney Disease and Nutrition. Home Prevention and Wellness Food and Nutrition Nutrients and Nutritional Info Vitamins and Minerals: How to Get What You Need.

The current Guidelines include 4 main themes: Follow a healthy dietary pattern at each life stage infancy through adulthood.

Choose nutrient-dense foods and beverages based on preference, culture, and budget. Balance the food groups and maintain healthy calorie limits.

Limit intake of sodium, saturated fat, added sugars, and alcohol. Path to improved health The purpose of The Dietary Guidelines for Americans is to improve your overall health.

Selecting a variety of foods and beverages from each food group is necessary to create a balanced diet. Following recommended portion sizes helps to maintain calorie intake. In particular, Americans do not get enough of the following nutrients: Calcium Potassium Fiber Vitamin D Iron Below are examples of foods and beverages that are high in certain micronutrients.

Calcium Your body needs calcium to build strong bones and teeth in childhood and adolescence. Adolescents ages 4 to 18 years Adults older than 50 years Adults who have gone through menopause People who are Black or Asian People who are lactose intolerant People who follow a vegetarian or vegan diet Quick Tip: Almonds contain calcium and are the perfect snack.

Potassium A diet rich in potassium helps your body maintain a healthy blood pressure. Dietary Fiber Fiber is a necessary nutrient to keep your digestion system working correctly. Vitamin D Your body needs vitamin D so that it can absorb calcium to promote bone growth, maintain strong bones, and prevent osteoporosis.

Iron Iron is a mineral that your body needs to support proper growth and development. Infants ages 7 to 12 months Adolescents and adults who have menstrual cycles People who are pregnant or breastfeeding People who have a low immune system People who follow a vegetarian or vegan diet Quick tip: Enjoy a baked potato with black beans or mushrooms for a tasty lunch and healthy dose or iron.

Things to consider Not getting the vitamins and minerals your body needs can have serious consequences for your health.

When to see a doctor A lack of one or more vitamins or minerals can be hard to diagnose. General symptoms include: Loss of hair Weakness or fatigue Depression or anxiety Increased irritability Worsening vision or dry eyes Tingling or numbness in your hands and feet Bleeding gums Cracks in the corners of your mouth Acne-like bumps on your cheeks, upper arms, thighs, or buttocks Your doctor may perform blood tests to check the levels of certain vitamins or minerals.

What can I do to increase the amount of vitamins and minerals I get through food? Should I be taking a multivitamin or other dietary supplement?

Should my child be taking a multivitamin or other dietary supplement? Does it matter where I buy my vitamins? Is one brand of vitamins better than another? Do vitamins have any negative side effects?

Depending on where I live, could I get enough vitamin D from sun exposure? Resources National Institutes of Health NIH : Dietary Supplement Fact Sheets U.

Last Updated: June 6, This article was contributed by familydoctor. org editorial staff. Categories: Food and Nutrition , Nutrients and Nutritional Info , Prevention and Wellness. Tags: Dietary Supplements , iron , minerals , nutrition , potassium , vitamin D , vitamins.

Copyright © American Academy of Family Physicians This information provides a general overview and may not apply to everyone.

Related Articles. Your diet is one of the best ways to manage diabetes by helping you control the amount of sugar….

Use this resource to help track your food habits and share them with your doctor. About Advertise Contact. org is powered by. Choose a language Español English. Twitter Channel Facebook Profile Pinterest Profile. Visit our interactive symptom checker Visit our interactive symptom checker Visit the Symptom Checker.

We need more of these kinds of food in periods of growth i. childhood and adolescence or physical illness. A lot of high-protein foodstuffs also contain fats and fat-soluble vitamins; fish and eggs are two good examples. Vegetables and other plants, such as pulses, fruit, nuts, seeds and herbs are rich in vitamins, minerals, fibre and phytonutrients 4 , such as antioxidants.

Vitamins and minerals keep our metabolism and organs running efficiently, which is essential for staying healthy.

A number of vitamins act as antioxidants. These repair tissue damage caused by metabolic processes or some environmental pollutants. Vegetables, herbs and fresh fruit are also satiating while relatively low in energy, meaning they help maintain a healthy weight.

There can never be too many vegetables on the plate provided there is a variety. A balanced meal definitely does not need to be split up like the plate shown here. This is a guide to give an idea of the proportions of each food group that make up an ideal meal.

It also does not mean every meal needs to look like this! If some days we eat more or less of a food group, it can still be balanced out over the week. Processed food, such as chocolate , cake, chips, biscuits, etc. The key is to remember they all are part of the same food group, whatever we call it: treats, junk food, sometimes food, unhealthy food, snacks, etc.

The more of this kind of food we eat, the more likely we are to either neglect more nutritious food or consume unnecessary kilocalories.

This means we are less likely to be tempted by readily accessible and conveniently packaged food, such as sweets, chocolates, crackers and cheese, crisps or an ice cream an hour after your meal.

Including protein and fibre at main meals promotes better eating patterns, which would support long-term weight maintenance. High-fibre food includes wholegrain cereals, fruit and vegetables, particularly the skins. Herbs and spices make wonderful additions to any dish.

They provide lots of micronutrients, almost no kilocalories, and a delicious flavour lift to even the most basic meals. Protein is the main nutrient for growth and repair, but calcium is essential to bone and muscle health too — and is the reason dairy products are often given their own food group.

Milk, yoghurt and cheese are well-known sources, but plenty of other types of food boast a boost of calcium too: tofu and soya-bean products, calcium-fortified non-dairy milk, pak choi, kale, collard, almonds, broccoli and the soft bones of cooked fish such as sardines.

Because not all life stages are the same in terms of nutritional needs, AAFCO established two nutrient profiles for both dogs and cats—one for growth and reproduction which includes growing, pregnant, and nursing animals and one for adult maintenance. A growing kitten or a dog nursing six pups, for example, has different nutritional requirements than an older, spayed or neutered pet.

Pet food made for adult dogs and cats contains lower levels of some nutrients, eliminating unnecessary excesses. Endorsements and seals of approval from other organizations are not assurances of nutritional adequacy and may be misleading.

The AAFCO Dog and Cat Food Nutrient Profiles express nutrient levels on a "dry matter," or moisture-free, basis. But, the guaranteed analysis on a pet food label expresses nutrient levels on an "as-fed," or moisture-included, basis.

Canned pet food is typically 75 to 78 percent moisture, whereas dry pet food is typically 10 to 12 percent moisture. You can directly compare nutrient levels between products with near-equal moisture content. Nutrient Balance is a premium nutritional supplement that combines the power of 42 carefully selected ingredients to provide a comprehensive blend of essential nutrients.

With Nutrient Balance, you can ensure your body receives all the necessary vitamins, minerals, and antioxidants it needs for optimal health. This scientifically formulated supplement is designed to support your overall well-being and fill any nutritional gaps in your diet.

Don't compromise on your health. Invest in Nutrient Balance today and experience the benefits of complete nutrition.