We’re back, this time with another dorky dose of nutritional know-how.

Today we’ll dive into elements of a healthy life that Americans—and millions of people in developed countries around the world—are deficient in.

We’ll start with the three things we could all use more of, how that impacts our health, and the best ways to get ourselves into the green.

And what could make us want to improve our healthy more than a gym towel and dumbbells our salad like the terrific stock photo above?

Okay, let’s get to it.

1. Potassium

There aren’t many nutrients as under-consumed as potassium.

Some 97 percent of Americans fall short of the recommended daily intake of  4,700 milligrams. This is important because of potassium’s role in maintaining healthy blood pressure, heart function, and bone density.

Adding “in-salt” to injury, Americans also consume too much sodium. Without getting technical, sodium counterbalances potassium, and the common imbalance between the two can cause legitimate health concerns.

2. Dietary fiber

The same U.S. Department of Agriculture study linked above found that about 95 percent of Americans are short on fiber intake. As a country, we average just 16 grams per day, which is half the recommended amount.

Fiber is critical for heart, gut, and metabolic health, and fiber deficiency has been associated with a number of cancers, diseases, weight gain, and other health issues.

3. ExerciseIt’s not all about food—movement is just as crucial. The Department of Health and Human (HHS) services recommends 150 to 300 minutes of “moderate intensity” exercise per week, or 20 to 45 minutes per day. “Moderate intensity” is fairly broad, including things like walking and gardening. HHS also recommends resistance training two days per week.

Here again, we’re not doing so great. Fewer than 20 of Americans reach these weekly thresholds. This is a major problem, since exercise increases nearly every good thing and decreases nearly every bad thing, health-wise

Where to get more of them

To bolster these three areas, we’ll start with something that can kill two veggie birds with one stone.

More than 80 percent of Americans don’t eat the recommended daily amount of fruits and vegetables, and the same trend unfortunately applies to nuts, beans, and whole grains.

Turning to these foods is the best way to bolster fiber and potassium intake. Particularly good sources of potassium include potatoes, sweet potatoes, avocados, cooked kale, mushrooms, spinach, beans, dried apricots, pomegranates, and beets. Conveniently, these are all good sources of fiber as well, as are berries, apples, nuts, beans, and whole grains.

We should opt for these foods in their freshest form, when possible. But, of course, many of us are on the go, so here’s our shameless self-promo for the airfare marketplace.

When there’s no time to sauté kale, bake a sweet potato, or pressure cook some lentils—check out snack HQ to find the healthiest, most convenient, and most delicious versions of these foods.

In terms of exercise, check out this article detailing three simple ways to get more of it:

1. Turn calls and talks into long walks
2. Commute with a bike
3. Play a favorite sport or do a favorite active activity like dance, gardening, or swimming

Do all of those things to flip potential deficiencies into strengths.