When was the last time you enjoyed a nutritious meal consisting of “all the colors of the rainbow?” If you’re like most of us, a healthy diet can prove elusive. In fact, studies show that when it comes to eating right on a routine basis, the scales are tipped against you.

According to the U.S. Department of Agriculture (USDA), about three-fourths of Americans have an eating pattern that is low in vegetables, fruits and dairy products. Despite our best intentions, most us are simply not getting the nutritional value our bodies need.

In a perfect world, we would live off a diet balanced with fruits, vegetables, grains, proteins and dairy. But how realistic is that? And is farmed food all it’s chalked up to be? Maybe not.

Vitamin assist

Alice Taylor, manager of Super Supplements in Coeur d’Alene, says food from the farm is not as wholesome as it once was.

Pesticides and poorly fed livestock are largely to blame, Taylor says. And in an increasingly fast-paced society, sitting down for a balanced meal has become less common. That’s where a little assistance from a vitamin bottle can make a difference.

When you can’t consume all the necessary nutrients your body needs through natural foods, Taylor says, nutritional supplements can help turn the corner to a healthier lifestyle.

While Taylor is quick to point out that you can’t “supplement yourself to good health,” she says vitamins provide a means to “fill in the nutritional gaps” for what we’re not getting from plants and animals.

“I think we will continue to see supplements as a growing option for people who are not satisfied with their diets,” Taylor says

From A to Zinc, supplements can serve as health insurance to counter a deficient diet. And at a head-turning rate, more Americans are turning to vitamins.

USDA statistics show that in 2010, sales of vitamins and nutritional supplements in the U.S. reached $28.1 billion. Last year, that figure increased to a staggering $36 billion. Multivitamins are the most popular, followed by vitamin D and vitamin C.

Despite the increasing popularity of supplements, health experts and vitamin advocates agree practicing healthy eating habits—yes, real food—is critical to a fit body.

Food first

Maranda Helland, a clinical dietitian with Kootenai Health, said there is a place for supplements to help boost nutrient levels where necessary, but she emphasizes the importance a well-rounded meal plan. And assistance is as close as your computer.

To promote an optimum diet, the USDA has created MyPlate, a nutritional guide published by the agency’s Center for Nutritional Policy and Promotion.

MyPlate replaced the long-established Food Pyramid in 2011 in hopes of promoting even healthier eating habits. In a nutshell, MyPlate advocates meals that consist of half fruits and vegetables, one quarter protein and one-quarter grains with dairy on the side.

That’s right, 50 percent of your plate should consist of gardened food, according to MyPlate. But that doesn’t mean supplements should be shunned.

Helland says multivitamins offer “supplemental insurance,” but cautioned vitamin shoppers to choose their supplements carefully and frugally.

“I had a female patient in her mid-60s who was taking 14 different packets of supplements and it was essentially the same (nutrients),” Helland says. “I worry about people spending outrageous amounts of money that really isn’t necessary.”

And when taking a multivitamin, Helland says most are very similar. An inexpensive multi is just as effective as more costly name brands.

Advocating the rainbow

Helland says we can get all the vitamins and minerals our bodies need by following the MyPlate guidelines. “Eating the rainbow is important because all the different colors mean something,” Helland says.

For example, oranges and reds are high in vitamin A, which helps support a healthy immune system. Greens are high in potassium, dietary fiber, folate, vitamin A, vitamin E, which can help keep cholesterol levels in check and maintain a healthy blood pressure. Turn to vitamin C to promote healthy cells and help fend off illness. And white foods such as low-fat milk and yogurt are packed with vitamin D and calcium, which aid in bone health.

An infinite audience

Maia O’Toole, another Super Supplements employee, said vitamins have no demographic boundaries.

“They’re for everyone, regardless of fitness level, income, profession or age,” O’Toole says.

“You may be like my co-worker, Vickie, who is 97 years old and has been taking supplements for over 60 years,” she adds. “Or maybe someone who has never set foot in a supplement store before. I have one cute octogenarian gentleman who parks his log truck out back!”