Needed Nutrients

Do you get all the nutrients you need? Many young people don’t. By educating yourself and paying attention to what you eat, you’ll develop nutritious habits for a lifetime. Even small changes can have a huge impact on the way you feel now and in the long run.

A healthy diet should be balanced. That means getting enough of the three main nutrients — carbohydrates, healthy fats and protein — every day and not eating too little or too much.

Carbohydrates

Carbohydrates fuel your brain and muscles and contain important vitamins, minerals, fiber, antioxidants and phytochemicals. Grains are a main source of carbohydrates, although fruits, vegetables and other foods also contain carbs.

Grains are either whole or refined. Whole grains contain the entire grain kernel — bran, germ and endosperm. The average American eats less than one serving of whole grains each day.

The process of refining grains removes fiber and key nutrients that reduce the risk of heart disease, colon cancer and obesity. That’s why it’s so important that at least half the grains you eat are whole grains. Here’s what you need:

• Female young adults ages 19 to 30 should get about six 1-ounce servings of grains each day, at least three of which should be whole grains.
• Male young adults ages 19 to 30 should get about eight 1-ounce servings of grains each day, at least four of which should be whole grains.

It’s challenging to figure out how many whole grains are in foods because companies aren’t required to include the percentage of whole grains on package labels. It’s up to you to figure it out. Here are some tips:

• Choose foods that say “100 percent whole grain” on the label.
• Check food labels for whole-grain ingredients, including brown rice, bulgur, buckwheat, barley whole oats, whole rye or wild rice. It’s especially good when these whole-grain foods are the first ingredients listed.
• Beware fuzzy language. Even if a package says “made with whole grain,” the food often contains very little whole grains. Foods labeled “multi-grain,” “seven grain,” “cracked wheat” or even “100-percent wheat” often contain mostly refined wheat.
• Check the ingredients list for refined grains or flours, which include enriched or unbleached wheat flour, durum flour, semolina flour and rice flour.
• Brown color does not mean the food is whole grain. Bread can be brown because of molasses or other added ingredients.

To eat more whole grains:

• Add barley to vegetable soups or stews and brown rice or bulgur wheat to casseroles and stir-fries.
• Snack on popcorn, a whole grain. Keep it healthy by making it with little or no added salt and butter.
• Eat whole-wheat bread instead of white bread, try whole-wheat pasta instead of white pasta and cook brown rice instead of white rice.

Fats

Healthy fats provide energy and essential fatty acids, which help keep skin healthy, absorb certain vitamins and play a key role in brain development.

Less than 30 percent of your daily calorie intake should come from fats. Steer yourself toward foods that contain healthier monounsaturated and polyunsaturated fats and omega-3 fatty acids, which may reduce risk of heart disease and help lower blood pressure and triglycerides. Avocados, olives and olive oil, nuts and fatty fish (salmon, sardines) all contain healthy fats.

Avoid trans, saturated and hydrogenated fats because they can raise cholesterol levels and cause heart problems. These fats are found in beef, pork, chicken fat, butter, cream, and processed foods such as potato chips and packaged cookies. It’s okay to eat these fats rarely, but avoid them in your everyday foods.

Protein

Protein provides the building blocks for bones, muscles, cartilage, skin and blood. Your body also uses proteins to make important enzymes, hormones and vitamins. Protein helps normalize blood sugar, boosts alertness and helps you feel full.

Many foods, including some plants, contain protein. Soy, dairy and nut proteins are good options for vegetarians or those avoiding meat. Choose lean proteins, such as lean beef and pork, chicken, turkey, beans and tofu.

Make seafood your protein choice at least twice a week. Also experiment with beans, peas and unrefined soy products as main dishes.

Fruits and Vegetables

The Academy of Nutrition and Dietetics recommends eating five to nine servings of fruits and vegetables a day. That’s at least two servings (half your plate) at each meal. Less than 20 percent of young adults eat the recommended amount.

Fruits and vegetables are low in fat and calories and provide fiber and other important nutrients. How can you fit more fruits and veggies into your day? Here are some tips:

• Choose fruits and vegetables — for example, baby carrots and celery or green beans — as a midday snack instead of chips or sweets.
• When having a side dish, choose steamed veggies rather than mac-n-cheese; for dessert, have strawberries and dark chocolate sauce rather than cheesecake.
• Add vegetables to the mix when you cook. It’s easy to throw in a handful of spinach, broccoli, peppers or peas into your pasta, stir-fry or sandwich.
• Eat a variety of vegetables throughout the week, including dark greens vegetables (broccoli, kale, spinach, romaine lettuce, bok choy), starchy vegetables (green peas, potatoes, corn), red and orange vegetables (tomatoes, squash, pumpkin, carrots) and beans.
• Try steaming, microwaving, lightly grilling or eating raw vegetables rather than frying them or slathering them with oil.
• Buy vegetables in season. They cost less and are more flavorful.
• Buy easy-to-prepare vegetables, such as prewashed lettuce, precut baby carrots or frozen vegetables.
• Make your plate colorful at every meal. If you sit down and realize your plate only has one or two colors, add some fruits or vegetables.
• Some non-colorful fruits and vegetables are still incredibly nutritious! Cauliflower, onions, bananas and garlic are packed with nutrients.

Check out more tips to help you eat vegetables from ChooseMyplate.gov.

Dairy

Bone growth continues throughout your 20s. Calcium deficiency during young adulthood can put you at risk for bone breakage and osteoporosis. Dairy provides calcium and vitamin D to help bone growth.

The dairy group, which includes milk, cheese, yogurt and some fortified products, also provides potassium, protein and other key nutrients. Note that some foods, such as cream cheese, cream and butter, are made from milk but have little to no calcium.

In general, young adults need three dairy servings each day. One cup of milk or plain yogurt or 1.5 ounces of natural cheese all count as one serving.

Choose low-fat or fat-free dairy to cut calories and saturated fat. And limit your intake of sugary dairy products, such as chocolate milk, fruit yogurts, frozen yogurts or pudding.

Sugars

Many foods, such as milk and fruits, contain naturally occurring simple sugars. These sugars aren’t harmful and may contain essential vitamins and minerals.

But watch out for added sugars — such as glucose, fructose, corn syrup and high-fructose corn syrup —often found in processed foods: granola bars, cereals, sports drinks, sodas, desserts, processed snacks, the list goes on. Too much sugar can fill you up and displace other, more nutritious foods, contributing to extra calories and weight gain.

Your best bet to avoid added sugars is to look at the ingredients list. If a processed sugar appears high up on the list, put that item down and pick a healthier alternative.

Supplements

If your diet contains a wide variety of foods, including whole-grain products, fresh fruits and vegetables, dairy, nuts, seeds, eggs and meat, then you’re probably getting all the vitamins and minerals your body needs. But it can be difficult to eat all those things regularly and in the right quantity.

If you’re worried that you’re not getting enough vitamins and minerals, it’s a good idea to take a multivitamin each day that provides 100 percent of the daily recommended amounts. Young women should also take calcium with vitamin D to prevent osteoporosis and, if menstrual periods are heavy, iron to prevent anemia. Make sure to tell your doctor exactly what you’re taking and how much.

Find out the vitamins you need and where to find them.

Youth reviewer: Trinh Tran

Reviewed by: Sharanjit Dosanjh, R.N.

Last reviewed: October 2019