Nutritional requirements

[Vania]

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, and minerals 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 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.

[Mark Zuckerberg]

Good nutrition aims to achieve and maintain a desirable body composition and high potential for physical and mental work. Balancing energy intake with energy expenditure is necessary for a desirable body weight. Energy expenditure depends on age, sex, weight (see table Recommended Dietary Reference Intakes), and metabolic and physical activity. If energy intake exceeds expenditure, weight is gained. If energy intake is less than expenditure, weight is lost.
Daily dietary requirements for essential nutrients also depend on age, sex, weight, and metabolic and physical activity. Every 5 years, the Food and Nutrition Board of the National Academy of Sciences/National Research Council and the US Department of Agriculture (USDA) issues the dietary reference intakes (DRIs) for protein, energy, and some vitamins and minerals (see also tables Recommended Dietary Reference Intakes, Recommended Daily Intakes for Vitamins, and Guidelines for Daily Intake). For vitamins and minerals about which less is known, safe and adequate daily dietary intakes are estimated.
Pregnant women and infants have special nutritional needs.
The USDA publishes MyPlate, which helps people develop a healthy eating style and make healthy food choices that suit their individual needs. The recommendations are individualized based on age, sex, and physical activity.
Generally, the recommended intake decreases with aging because physical activity tends to decrease, resulting in less energy expended.
The the following general guidelines are emphasized for adults and children:

Increasing consumption of whole grains
Increasing consumption of vegetables and fruits
Substituting fat-free or low-fat milk products (or equivalents) for whole-fat milk products
Reducing consumption of saturated fats
Reducing or eliminating consumption of trans fatty acids
Exercising regularly

Adequate fluid intake is also important.
Fats should constitute ≤ 28% of total calories, and saturated and trans fatty acids should constitute#160;lt; 8%. Excess intake of saturated fats contributes to atherosclerosis. Substituting polyunsaturated fatty acids for saturated fats can decrease the risk of atherosclerosis.
Routine use of nutritional supplements is not necessary or beneficial; some supplements can be harmful. For example, excess vitamin A can lead to hypervitaminosis A, with headaches, osteoporosis, and rash.