Face it, most of us don't get all the nutrients we need on a daily basis. In fact, there are four essential nutrients — potassium, dietary fiber, vitamin D and calcium — that are likely to be insufficient in most of our diets, based on the National Health and Nutrition Examination Survey.

Environmental Nutrition offers some tips on filling the gaps:

1. Potassium promotes blood pressure control. It counteracts the harmful effects of excess sodium, and it protects the heart and bones. We need 4,700 mg a day. Boost intake by adding more fruits, vegetables and beans. Bananas and citrus aren't the only fruits rick in potassium — avocado, kiwi and melon are also good sources.

2. Dietary fiber helps prevent constipation and lowers the risk of colon cancer. Fiber also may play multiple roles in promoting heart health. We need 25 to 35 grams a day. Boost intake by replacing most refined grains with whole grains, including bread, cereal, pasta and rice. Swap dried beans for half or more of the meat in a casserole, stew or pasta dish.

3. Vitamin D is a challenge, since less than five percent of Americans have sufficient vitamin D in their dietary intake to meet the current recommendation of 600 International Units per day. Vitamin D is essential for bone health, protects against some cancers as well as chronic diseases. Boost intake with milk (dairy or soy) that's fortified with vitamin D. Fish is also a key source, especially the types rich in omega-3 fats, such as salmon, sardines, mackerel, rainbow trout and tuna. Choose yogurts are fortified with vitamin D.

4. Calcium is essential for bones and seems to help lower the risk of colon cancer. Less than half of us get the required amount of 1,000 mg. However, the body can only absorb 500 mg of calcium at a time. Boost intake by including dairy or calcium-fortified non-dairy milk and yogurt two or three times a day. Dark green leafy vegetables are high in calcium. The body absorbs more from kale, bok choy and broccoli than from spinach due to the oxalates in spinach binding up the calcium.

Information courtesy of the Environmental Nutrition.

Q AND A

Q: Is pumpkin as loaded with vitamins as winter squash? If so, what can you do with it besides making pie?

A: Pumpkin is in the same plant family as squash, and its nutrient content is similar to the many types of winter squash. Their deep orange color signals that they're loaded with antioxidants called carotenoids — including the well-known beta-carotene, as well as alpha-carotene, lutein and zeaxanthin.

In laboratory studies, alpha- and beta-carotene help control cell growth, which could mean help in reducing cancer risk. Human studies link higher consumption of foods that contain these carotenoid compounds with lower risk of certain cancers.

If you use fresh pumpkin, choose a smaller "cooking" or "sweet" pumpkin (about four to eight pounds each). Peel it and cut in cubes for stir-fries (perhaps with greens such as spinach or kale), drizzle with a bit of olive oil and roast in the oven alone or with other vegetables, or add to stews. Convenient canned pumpkin — be sure it's pure pumpkin and not sweetened pumpkin pie mix — is great for a puree of pumpkin soup, pumpkin bread, muffins or even smoothies, according to the American Institute for Cancer Research.

Recipe

These whole-grain breakfast bars, from Cooking Light's December magazine, make a great, homemade gift. Package them in a cute tin and place parchment between layers.

WHOLE-GRAIN BREAKFAST BARS

1 cup whole wheat flour

2 cups old-fashioned rolled oats

1 teaspoon ground cinnamon

1/2 teaspoon baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

2 ripe bananas

3/4 cup brown sugar

1/4 cup 2 percent milk

2 tablespoons canola oil

1 teaspoon vanilla extract

1 large egg

1 large egg white

3/4 cup chopped walnuts

3/4 cup dried cranberries

Cooking spray

Preheat oven to 375 degrees. Measure flour and combine with next 5 ingredients (through salt) in a medium bowl. Place bananas in a large bowl; mash until smooth. Add sugar and next 5 ingredients (through egg white); stir until combined. Add flour mixture, stirring until combined. Stir in nuts and dried cranberries. Spread dough into a 13 by 9-inch metal baking pan coated with cooking spray. Bake at 375 degrees for 22 minutes. Cool completely in pan on a wire rack. Cut into 16 bars.

Per bar: 198 calories, 4 g protein, 32 g carbohydrate, 7.1 g fat, 12 mg cholesterol, 3 g fiber, 141 mg sodium.

Charlyn Fargo is a registered dietitian at Hy-Vee in Springfield, Ill. For comments or questions, contact her at [email protected] or follow her on Twitter @Nutrition Rd. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.