If you don't feel like you're getting enough vegetables, fruits, and dairy in your diet, you're in good company. According to the 2020-2025 Dietary Guidelines for Americans, 80% of the population isn't getting enough nutrient-rich food in their diets. The good news is there's plenty you can do to add more quality foods to your next meal. 

Need a nudge? Here are ten nutrition facts to inspire new ideas and help keep your health on track. 

1) You Can Still Eat Chocolate 

Good news, chocolate lovers! You can still consume dark chocolate and pack in the nutrients. When chocolate contains a high cocoa content, it's a powerful source of antioxidants that could improve blood flow and lower your blood pressure. It's also teeming with iron, magnesium, zinc, copper, and phosphorus.

2) The Liquid On Top of Your Yogurt Offers High-Quality Nutritional Value

Have you ever opened a cup of yogurt only to find liquid pooling at the top? Don't drain it off, and mix it into your yogurt instead. If yogurt isn't quite your thing, you can also take a whey supplement to enjoy the health benefits. This whey contains calcium, potassium, and protein. 

Whey Protein Supplement - WAYT Nutrition

You can also get in more Whey Protein with our supplement. It's easily digestible, ads in lean muscle growth, tastes great and is easy to mix.

3)  Move Over Bananas, Avocados Have Arrived

Bananas offer all kinds of nutrient-packed value, but there's another option on the scene if you're looking to increase your potassium. An avocado contains more than twice as much potassium as your go-to banana. 

The pitted superstar also boasts Vitamin C, E, K, B6, riboflavin, niacin, folate, magnesium, and more. It also gets bonus points for all its beneficial fats that help you feel more satiated.

4) You Don't Have to Drink Milk to Increase Your Calcium Intake

There are more ways than a cold glass of milk to increase your calcium and reap the benefits of building strong bones. Broccoli has nearly the same amount of calcium as a glass of milk. Kale, Chinese cabbage, chia seeds, soy milk, and almonds also offer their fair share of calcium.

5) Lemons Are Among the World's Healthiest Foods

If you can get behind the pucker-up power of lemons, you'll enjoy an incredible source of Vitamin C, liver cleanser, and immunity booster. Their diuretic properties and ability to boost digestion could also lead to weight loss. They also pair well in a glass of water, desert, or for the brave soul who enjoys eating them by the slice.

lemons - WAYT nutrition - supplements

6) Get More Vitamin D with Mushrooms

Did you know that mushrooms are the only non-animal natural source of Vitamin D? Just like humans, mushrooms can turn UV light into Vitamin D. But there is a slight difference. Mushrooms produce Vitamin D2, and animals produce D3. Either way, you're getting some serious nutrients from a tiny source.

7) There Are Over 10,000 Varieties Of Tomato

You've probably only heard of a handful of the 10,000 varieties of tomatoes. Regardless of your favorite, they're low in calories and filled with antioxidants linked to a reduced risk of health disease and cancer. Despite all the benefits of tomatoes, ketchup has no real nutritional value, but it was once sold as medicine in the 1800s!

8) Egg Cholesterol May Not be That Big of a Deal

Talk to your doctor before you add more eggs to your diet, but there's a lot of hype around their cholesterol content. Studies show cholesterol doesn't raise blood cholesterol in most people. Instead, you get tons of protein at an incredibly affordable price.

9) That Spinach vs. Steak Rumor Isn't Quite True

Although the rumor about spinach having more protein than steak isn't true, it is still loaded with Vitamin A, Vitamin C, Vitamin K, iron, folate, potassium, and fiber. We say pair it with a steak. It tastes great, and you'll get a combination of protein and nutrients. 

Spinach - WAYT Nutrition - supplements

10) Kale Has More Vitamin C Than an Orange

You don't have to reach for a cup of kale in the morning, but it does contain more Vitamin C than an entire orange. Fortunately, kale tastes great in salads and smoothies. Or you can crisp it up in the oven and make kale chips. You'll also get Vitamin A, K, and calcium when you scoop up the kale.

Just remember, fruits, veggies, nuts, meat, and dairy may offer more than meets the eye. Mix and match your favorite to create a healthier lifestyle. But to pack in the most nutrients possible, shop our supplements to pick up organic greens, multivitamins, probiotics, and more.

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