These real foods fill common nutritional needs

According to the U.S. Department of Agriculture's "What We Eat in America" report, the seven most neglected nutrients are calcium, potassium, fiber, magnesium and vitamins A, C and E.

• 97 percent of people need potassium (regulates blood pressure). Fill the gap: citrus, cantaloupe, bananas, lima beans, potato, spinach. Menu tip: spinach salad with orange sections.

• 96 percent need fiber (aids digestion, lowers cholesterol and linked to cancer prevention and appetite satiety). Fill the gap: oatmeal, brown rice, whole grains, beans, fruits, vegetables. Menu tip: brown rice sushi with cucumber salad.

• 93 percent need vitamin E (supports immune system, healthy skin , works as antioxidant to lower risk of heart disease and cancer). Fill the gap: vegetable oils, avocados, nuts. Menu tip: sliced avocado sandwich with low-fat mayo.

• 70 percent need calcium (supports bone health, healthy blood pressure). Fill the gap: fat-free or low-fat dairy (milk, yogurt, cheeses), almonds and canned salmon. Menu tip: carton of nonfat milk with handful of almonds as snack.

• 56 percent need magnesium (needed for bone, muscle health, including heart health). Fill the gap: bran cereal, spinach, Brazil nuts, pumpkin seeds, salmon, halibut. Menu tip: grilled salmon with sauteed spinach.

• The numbers are lower, but 44 percent need vitamin A, and 31 percent need vitamin C.