Low intakes of fiber tend to reflect low intakes of whole grains, fruits, and vegetables. Low intakes of calcium tend to reflect low intakes of milk and milk products. Low intakes of vitamins A (as carotenoids) and C and magne sium tend to reflect low intakes of fruits and vegetables. Selecting fruits, vegetables, whole grains, and lowfat and fatfree milk and milk products in the amounts suggested by the USDA Food Guide and the DASH Eating Plan will provide adequate amounts of these nutrients. Most Americans of all ages also need to increase their potassium intake. To meet the recommended potassium intake levels, potassiumrich foods from the fruit, vegetable, and dairy groups must be selected in both the USDA Food Guide and the DASH Eating Plan. Foods that can help increase potassium intake are listed in table 5 (ch. 5) and appendix B1. Most Americans may need to increase their consumption of foods rich in vitamin E (αtocopherol) while decreasing their intake of foods high in energy but low in nutrients. The vitamin E content in both the USDA Food Guide and the DASH Eating Plan is greater than current consump tion, and specific vitamin Erich foods need to be included in the eating patterns to meet the recommended intake of vitamin E. Foods that can help increase vitamin E intake are listed in appendix B2, along with their calorie content. Breakfast cereal that is fortified with vitamin E is an option for individuals seeking to increase their vitamin E intake while consuming a lowfat diet. .
