General guidelines for a healthy diet have been developed even though daily nutritional requirements, including those for essential nutrients, vary depending on age, sex, height, weight, physical activity, and the rate at which the body burns calories (metabolic rate). Recommended dietary allowances for protein, vitamins Vitamins Vitamins are a vital part of a healthy diet. The recommended dietary allowance (RDA)—the amount most healthy people need each day to remain healthy—has been determined for most vitamins. A safe... read more , and minerals Minerals Minerals are necessary for the normal functioning of the body’s cells. The body needs relatively large quantities of Calcium Chloride Magnesium Phosphate read more are periodically published by The Food and Nutrition Board of the National Academy of Sciences–National Research Council and the U.S. Department of Agriculture. These allowances are intended to meet the needs of healthy people.
The U.S. Department of Agriculture also publishes MyPlate, a web site that helps people develop a healthy eating style and make healthy food choices that suit their individual needs.
In general, authorities recommend that
People eat a variety of protein foods, including seafood, lean meats and poultry, eggs, beans and peas, nuts, seeds, and soy products.
People reduce fat intake to about 28% of calories or less.
Most of the fat eaten should be polyunsaturated or monounsaturated fats.
People reduce the amount of saturated fats they consume.
People should limit their consumption of trans fats or eliminate trans fats from their diet.
People should consume more fruits, vegetables, and cereals (most Americans eat do not eat enough).
People should limit their intake of added sugars Carbohydrates Carbohydrates, proteins, and fats supply 90% of the dry weight of the diet and 100% of its energy. All three provide energy (measured in calories), but the amount of energy in 1 gram (1/28 ounce)... read more to less than 10% of total daily calories.
People should drink enough fluids to prevent thirst. However, as people age, their ability to sense thirst decreases, so they may need to make a conscious effort to drink enough fluids.