According to the Dietary Guidelines for Americans, Americans are not getting enough potassium, dietary fiber, calcium, and vitamin D in their diets and consume too much sugar, sodium (salt), and fat. Here are tips to help you and your family make more healthy choices and less unhealthy choices. Start with small changes. Remember that parents are important role models and what children learn early on can carry through adulthood.

Calcium is a mineral that is needed to build strong bones and teeth. Vitamin D helps the body absorb calcium.

Good sources of calcium include fat-free or low-fat milk and milk products, such as milk, yogurt, cheese, or fortified soy beverages.

Other sources of calcium include dark-green, leafy vegetables such as kale and turnip greens (not spinach); broccoli; tofu; chickpeas; lentils; split peas; and canned salmon and sardines (and other fish with bones).

Fiber helps make us full and keeps things...

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