Food is not your friend, but it's a wise to develop a close acquaintance with the foods in the food pyramid. Getting adequate nutrition is key to having the energy to pursue the pleasures of life and to avoid the illnesses related to the lack of proteins, minerals, vitamins and the other building blocks of health and vitality. If you are trying to lose weight, choose the lowest-calorie foods from the food pyramid to get the nutrients that your body requires.
Calories
The U.S. Department of Agriculture has set the standard daily calorie allowance for adults at 2,000 per day. This number is an average that does not factor in age, gender, weight, special needs or activity levels. Due to strenuous activities or exertion, some people require up to 3,500 calories. Sedentary people need to lower calorie intake to avoid weight gain. However, it is difficult to get adequate nutrition at daily calorie levels below 1,200 for women or 1,500 for men.
Food Groups
The USDA recommends that you consume 3 oz. of whole grains daily and a total of 6 oz of grains. You should have 2-1/2 cups of vegetables daily, along with 2 cups of fruit. The milk group includes dairy products such as cheese and yogurt, in addition to milk. You need 3 cups from this group daily. Your protein intake, from meats and beans, should total 5-1/2 oz.
Benefits
The USDA's 2005 Dietary Guidelines for Americans notes that many Americans are not getting enough of some required nutrients at all calorie levels. Specific deficiencies that cause concern are calcium, magnesium, potassium and fiber. The American diet often has deficits in vitamins A, C and E. Adopting a diet that incorporates the recommended servings from each food group ensures that you get adequate vitamins, minerals, protein, carbohydrates and fiber.
Essential Nutrients
The Food and Drug Administration's Daily Reference Values, or DRVs, detail the amount of proteins, carbohydrates, fiber, vitamins and minerals that you need each day in grams. One oz. equals 28.3 g. Food labels use these quantities and include a calculation of each nutrient's percent of the appropriate daily value.
As of 2010, the recommendation, based on a 2,000-calorie daily diet for protein is 50 g, carbohydrates, 300 g and fiber, 25 g. The recommended vitamin intakes are: vitamin A, 5,000 international units or IUs; vitamin B6, 2.6 mg; vitamin B12, 6 mg; vitamin C, 60 mg; vitamin D, 400 IUs; vitamin E, 30 IUs; biotin, 0.3 mg; folic acid, 0.4 mg; niacin, 20 mg; pantothenic acid, 10 mg; riboflavin, 1.7 mg and 1.5 mg of thiamine. The daily mineral requirements are calcium, 1 g; iodine, 150 mcg; iron, 18 mg; magnesium, 400 mg; zinc, 15 mg; copper, 2 mg; and potassium, 3,500 mg.
Nutrient Limits
Americans as a whole consume more cholesterol, sodium and fat than necessary for adequate nutrition. Keep your daily intake at or below 65 g of fat and 20 mg of saturated fat. Limit cholesterol to 300 mg and sodium to 2,400 mg.
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