Many Americans consume more calories than they need without meeting recommended intakes for a number of nutrients. This circumstance means that most people need to choose meals and snacks that are high in nutrients but low to moderate in energy content; that is, meeting nutrient recommendations must go hand in hand with keeping calories under control. Doing so offers important benefits for normal growth and development of children, health promotion for people of all ages, and reduction of risk for a number of chronic diseases that are major public health problems.
Based on dietary intake data or evidence of public health problems, intake levels of the following nutrients may be of concern for:
- Adults: calcium, potassium, fiber, magnesium, and vitamins A (as carotenoids), C, and E
- Children and adolescents: calcium, potassium, fiber, magnesium, and vitamin E,
- Specific population groups (see below): vitamin B12, iron, folic acid, and vitamins E and D.
At the same time, in general, Americans consume too many calories and too much saturated and trans fats, cholesterol, added sugars, and salt.
- Consume a variety of nutrient-dense foods and beverages within and among the basic food groups while choosing foods that limit the intake of saturated and trans fats, cholesterol, added sugars, salt, and alcohol.
- Meet recommended intakes within energy needs by adopting a balanced eating pattern, such as the USDA Food Guide or the DASH Eating Plan.
Key Recommendations for Specific Population Groups
- People over age 50. Consume vitamin B12 in its crystalline form (i.e., fortified foods or supplements).
- Women of childbearing age who may become pregnant. Eat foods high in heme-iron and/or consume iron-rich plant foods or iron-fortified foods with an enhancer of iron absorption, such as vitamin C-rich foods.
- Women of childbearing age who may become pregnant and those in the first trimester of pregnancy. Consume adequate synthetic folic acid daily (from fortified foods or supplements) in addition to food forms of folate from a varied diet.
- Older adults, people with dark skin, and people exposed to insufficient ultraviolet band radiation (i.e., sunlight). Consume extra vitamin D from vitamin D-fortified foods and/or supplements.
Variety Among and Within Food Groups
Each basic food group is the major contributor of at least one nutrient while making substantial contributions of many other nutrients. Because each food group provides a wide array of nutrients in substantial amounts, it is important to include all food groups in the daily diet.
Both illustrative eating patterns include a variety of nutrient-dense foods within the major food groups. Selecting a variety of foods within the grain, vegetable, fruit, and meat groups may help to ensure that an adequate amount of nutrients and other potentially beneficial substances are consumed. For example, fish contains varying amounts of fatty acids that may be beneficial in reducing cardiovascular disease risk