The most popular New Year’s resolution is to lose weight, but if you’re dieting this year, you may not realize that as you cut back on how much you’re eating, you need to pay more attention to what you’re eating. Cutting calories to fewer than 1,400 per day makes it difficult to get all of the essential vitamins and minerals your body needs even if you’re making nutritious choices. Fad diets that eliminate entire food groups such as dairy or grains make nutritional gaps even more likely, so adding a multivitamin can help ensure you’re getting all the nutrients you need.


Below are five key nutrients that may be at risk if you’re dieting this new year.



Potassium is essential for maintaining healthy blood pressure, fluid balance, fertility, nervous system and muscles.

Good sources: Bananas, potatoes, avocadoes, dark, leafy greens, beans and legumes and dairy.



Calcium does more than just keep your bones strong; it also helps maintain heart rhythm and muscle function.

Good sources: Dairy, salmon, and dark, leafy greens such as broccoli, kale and chard. There are also many non-dairy food fortified with calcium including cereal, spreads, orange juice and non dairy beverages.



Fiber from grains, beans, and produce is loaded with health benefits. It helps lower cholesterol and improves bowel regularity. Fiber is also a dieter’s best friend: it’s helps to fill you up on few calories, making it the key to many successful weight loss programs.

Good sources: Cereal with at least 4 or more grams fiber per serving; whole wheat bread with at lest 3 grams per slice; beans, apples, dates, pears and raspberries.



Not only is vitamin A good for your vision, it is also important for our immunity and maintaining healthy tissues. A cue that a food is rich in vitamin A is if it’s orange in color.

Good sources: Pumpkin, carrots, sweet potatoes, winter squash, and spinach.



Vitamin C is an antioxidant found in many fruits and vegetables. In addition to supporting the immune system, it’s also known to boost the growth of bone and tissue.

Good sources: Bell peppers, oranges, cantaloupe, berries, kale, broccoli, pineapple, kiwifruit and mango.

Kelly Springer’s passion for nutrition started at a very young age and grows stronger every day. Her initial exposure to the field of nutrition started when she was 17 years old and worked at a local hospital delivering menus and food to patients. From that experience, Kelly attended West Virginia University where she received her BS in Nutrition and received her Masters in Health Education from Cortland College. Kelly has worked as a clinical, residential, bariatric, community, retail and media dietitian. She owns her own nutrition company called Kelly’s Choice, LLC. Kelly’s Choice contracts RD’s to promote the message of “real food.”

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