1. General Recommendations: Eat a diet rich in whole "natural" and unprocessed foods such as fruits, vegetables, grains, beans, seeds, and nuts, as these foods contain not only valuable nutrients but also dietary fiber.
2. Proteins: Eat moderate quantities of protein, especially animal protein. Fish and many shellfish are excellent sources of low-fat protein.
3. Fats: Maintain total fat intake at or below 30% of total caloric intake and saturated fats at less than 10%. Eat leaner cuts of meat, trim off excess fat, remove skin from poultry, and consume smaller portions.
4. Carbohydrates: Carbohydrates should comprise between 60 and 70% of the total intake of calories. Only 10% of carbohydrates should be refined or concentrated sugars such as honey, fruit juices, dried fruit, sugar, or white flour. Eat foods high in calories from whole-grain cereals and bread rather than foods or drinks containing sugar.
5. Dairy Products: Eat dairy products for calcium, but avoid excessive amounts of whole milk, whole-milk cheeses, yogurt, ice cream, and other milk products which are high in saturated fats.
Nutritional Needs of the Elderly
Illness and multiple medications, along with the aging process itself, necessitate that the elderly be particularly conscientious about daily nutrition, especially caloric intake. In some cases, elderly people may need to increase the calories in their diet in order to maintain their body cell mass. Also, according to an article by M. F. Martin in the April 1992 issue of the American Journal of Clinical Nutrition, if elderly people inadvertently decrease their caloric intake, it takes longer for them to subsequently restore body cell mass.
Elderly people should also monitor their energy expenditure regularly. One U.S. study reviewed by S. B. Roberts in the December 1992 issue of the International Journal of Obesity compared the energy requirements (listed in the RDAs) for healthy elderly men and the total energy they used in their daily activities. The study concluded that the RDAs for the elderly significantly underestimate their particular energy requirements. The study also found that the low levels of nutrients suggested by the RDAs may favor the build-up of unnecessarily high levels of body fat mass. Therefore, elderly people may find they need to consume more than the RDAs recommended for their age group, and should be sure to monitor both their body cell mass and body fat mass.
Nutritional Needs of Children
Small children, particularly infants, require more of certain specific nutrients, including vitamins and minerals, than adults. All children need more protein for energy, as well as some carbohydrates and fats, to ensure satisfactory growth and development. It is well known that many American children, however, consume too much sugar, and along with American adults, too much red meat.
Many parents attempt to follow sound nutritional guidelines for their children at home, but worry–with good reason–about the lunches and snacks their children eat at school. A 15-year study of the American school lunch program showed that school lunches contribute less than one-third of total daily nutrient requirements, and that intakes of dietary components related to cardiovascular disease risk were excessive. Sixty to 80% of children exceed RDA amounts of daily total fat, saturated fat, cholesterol, and sodium. The study reported by R. P. Farris in the May 1992 issue of the Journal of School Health concluded that schools could reduce the risk of cardiovascular disease by providing students with healthier foods and educational programs which promote healthier lifestyles.
