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Dietary needs change during each stage of life. A nutritious, balanced eating plan can help ensure you're getting enough essential nutrients to maintain optimal health or manage health conditions. Plus, learn about the latest nutrition trends and how mental health is connected to physical health.

Food and nutrition are the way that we get fuel, providing energy for our bodies. We need to replace nutrients in our bodies with a new supply every day. Water is an important component of nutrition. Fats, proteins, and carbohydrates are all required. Maintaining key vitamins and minerals are also important to maintaining good health. For pregnant women and adults over 50, vitamins such as vitamin D and minerals such as calcium and iron are important to consider when choosing foods to eat, as well as possible dietary supplements.

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A healthy diet includes a lot of natural foods. A sizeable portion of a healthy diet should consist of fruits and vegetables, especially ones that are red, orange, or dark green. Whole grains, such as whole wheat and brown rice, should also play a part in your diet. For adults, dairy products should be non-fat or low-fat. Protein can consist of lean meat and poultry, seafood, eggs, beans, legumes, and soy products such as tofu, as well as unsalted seeds and nuts.

Good nutrition also involves avoiding certain kinds of foods. Sodium is used heavily in processed foods and is dangerous for people with high blood pressure. The USDA advises adults to consume less than 300 milligrams (mg) per day of cholesterol (found in meat and full-fat dairy products among others). Fried food, solid fats, and trans fats found in margarine and processed foods can be harmful to heart health. Refined grains (white flour, white rice) and refined sugar (table sugar, high fructose corn syrup) are also bad for long-term health, especially in people with diabetes. Alcohol can be dangerous to health in amounts more than one serving per day for a woman and two per day for a man.

Even if you are getting enough to eat, if you are not eating a balanced diet, you may still be at risk for certain nutritional deficiencies. Also, you may have nutritional deficiencies due to certain health or life conditions, such as pregnancy, or certain medications you may be taking, such as high blood pressure medications. People who have had intestinal diseases or had sections of intestines removed due to disease or weight loss surgery also may be at risk for vitamin deficiencies. Alcoholics are also at high risk of having nutritional deficiencies.

For other diseases and conditions, the type or quantity of food can influence the progress of the disease. Diabetes mellitus, for example, which results in the inability of the body to regulate blood sugar, is drastically affected by the types and quantities of food eaten. Carbohydrate intake has to be carefully monitored if you suffer from diabetes, or blood sugar can rise to dangerous levels. Other conditions affected by food and nutrition include:

Patients undergoing cancer treatment may need a specific diet in order to maintain their stamina. For instance, high-calorie foods may need to be consumed to maintain energy. Getting enough calories and protein in the diet can potentially help with long-term survival.

USDA is responsible for providing a safety net for millions of Americans who are food-insecure and for developing and promoting dietary guidance based on scientific evidence. USDA works to increase food security and reduce hunger by providing children and low-income people access to food, a healthful diet, and nutrition education in a way that supports American agriculture and inspires public confidence. USDA provides critical nutrition assistance through Food and Nutrition Service (FNS) programs that include child nutrition programs, the Supplemental Nutrition Assistance Program (SNAP), and emergency food assistance among many other programs. The Center for Nutrition Policy and Promotion (CNPP) is responsible for developing and promoting dietary guidance that links the best evidence-based scientific research to the nutrition needs of Americans.

Child Nutrition Programs administered by FNS provide healthy food to children through programs that include the National School Lunch Program, School Breakfast Program, Child and Adult Care Food Program, Summer Food Service Program and the Fresh Fruit and Vegetable Program.

The Special Supplemental Nutrition Program for Women, Infants and Children, commonly known as WIC, promotes healthy birth outcomes and early child development by providing food packages, health screenings and referrals, breastfeeding promotion and support, and nutrition education for low-income pregnant, breastfeeding and postpartum women, infants, and children up to 5 years of age who are found to be at nutritional risk.

The Supplemental Nutrition Assistance Program (SNAP) (formerly known as the Food Stamp Program) serves as the primary source of nutrition assistance for millions of low-income people monthly. It increases food purchasing power for eligible households with benefits that can be used to buy food at authorized retail grocery stores and farmers markets across the country.

State agencies operate SNAP according to national eligibility and benefit standards set by Federal law and regulations, implement strategies to promote healthy choices and prevent obesity among participants, provide employment and training services to help participants move to self-sufficiency, and are responsible for ensuring integrity in certification and benefit issuance. USDA oversees over 250,000 food retailers that redeem benefits.

USDA administers many other programs to strengthen the nutrition safety net. For example, the FNS Food Distribution Programs distribute USDA-purchased food to school children and low-income families, emergency feeding programs, Indian reservations, and the elderly. USDA purchases a variety of food products in support of the National School Lunch program and other Federal feeding programs. These purchases help to stabilize prices in agricultural commodity markets by balancing supply and demand.

In addition, the Center for Nutrition Policy and Promotion, within the Office of the Under Secretary for Food, Nutrition, and Consumer Services, works to improve the health of all Americans by developing and promoting dietary guidance that links scientific research to the nutrition needs of consumers. It provides national leadership, technical expertise, and cooperation for development of the Dietary Guidelines for Americans, and Federal nutrition and economic initiatives.

Nutrition Assistance provides eligible households with monthly benefits they can use to purchase nutritious food. By helping families fight food insecurity and meet one of their fundamental needs, they can focus on overcoming barriers to self-sufficiency.

Starches are complex carbohydrates. They are found in dry beans and peas, such as kidney beans, pinto beans, soybeans, chickpeas, lentils, and split peas; grains and grain products, such as breads and cereals; potatoes; and other vegetables. These foods can also be good sources of proteins, vitamins, minerals, and dietary fiber.

Sugars, or simple carbohydrates, also are a natural part of many foods. There are several types. Fructose, for example, is found in fruits, maltose in grain products, and lactose in milk. These sugars are part of foods that also provide other nutrients.

Refined sugars are sugars that are removed from plants and used as sweeteners, or added sugars. Sucrose, or table sugar, is produced commercially from sugarcane and sugar beets and is used to sweeten many foods, such as candy and desserts. Other sweeteners include high-fructose corn syrup, a refined sugar that is commonly added to soft drinks and packaged baked goods; honey; maple syrup; and molasses. All these sugars provide calories but little or no additional nutrients. In addition, eating large amounts of sweetened foods can lead to weight gain and tooth decay (see dentistry).

Foods from plant sources are incomplete proteins, because they are low in or lack one or more of the essential amino acids. However, one can obtain all the essential amino acids by eating a variety of different protein-containing plant foods. Good plant sources of protein are legumes (including soybeans, tofu, and other soy products), nuts, and seeds. Plant sources supply all or much of the protein in the diets of vegetarians, who eat no meat, poultry, or fish. In addition, plant foods, which are often less expensive and lower in fat than meat, are an important supplementary source of protein for many nonvegetarians around the world.

Saturated fats (fats with a high percentage of saturated fatty acids) are usually solid at room temperature and come primarily from animals. For example, saturated fats are found in meat, poultry skin, lard, and non-skim dairy foods such as butter, cheese, and milk. Such plant fats as coconut and palm oils and cocoa butter (in chocolate) are also high in these fats. Saturated fats raise the level of a substance called low-density lipoprotein (LDL) cholesterol in the blood. Higher levels of this type of cholesterol are associated with a higher risk of cardiovascular disease.

Vitamin C, or ascorbic acid, is essential for healthy teeth, gums, and blood vessels. It also helps the body heal wounds and resist infections. Good food sources of vitamin C include citrus fruits, berries, and green leafy vegetables.

To make the plans easier to understand and remember, they often feature a visual aid. The United States Department of Agriculture (USDA) published its first food pyramid in 1992. It arranged six food groups into a pyramid according to how many daily servings were recommended. Since then many countries have developed such aids, including food pyramids in Mexico and the Philippines, plates in Australia and the United Kingdom, a rainbow in Canada, a square in Zimbabwe, a pagoda in China, and a bean pot in Guatemala. 2351a5e196