Table of Contents
- Fueling Your Golden Years: Nutrition Basics After 60
- Key Nutrients: The Pillars of Senior Health
- Hydration and Beyond: Essential Fluids and Dietary Patterns
- Navigating Challenges: Overcoming Eating Hurdles
- Embracing the Future: Technology and Nutrition Trends
- Putting it All Together: Practical Meal Planning Tips
- Frequently Asked Questions (FAQ)
Fueling Your Golden Years: Nutrition Basics After 60
As we celebrate another year of life, our bodies undergo subtle yet significant changes, and so do our nutritional requirements. After the age of 60, maintaining vitality, independence, and overall well-being hinges on a diet that's not just satisfying but also strategically supportive. The landscape of nutritional science is constantly evolving, with recent research offering ever-finer insights into how food choices directly impact our health trajectory. The U.S. Dietary Guidelines for Americans, 2020-2025, have set a foundation, and continuous studies, including those from 2023 and 2024, are reinforcing the profound connection between what we eat and our cognitive functions. Diets that lean heavily on the goodness of vegetables, legumes, fruits, and fish, mirroring patterns like the Mediterranean diet, are increasingly associated with a reduced risk of cognitive decline and conditions like dementia. This period of life is an opportunity to embrace a nutrient-dense approach, ensuring that every meal contributes positively to health and longevity.
The fundamental principles of healthy eating remain, but the emphasis shifts. While caloric needs may slightly decrease due to metabolic shifts and natural muscle mass changes, the demand for essential nutrients often remains constant or even amplifies. It's a delicate balance – consuming enough to meet nutritional needs without excess calories. For instance, women aged 60 and above typically require between 1,600 and 2,200 calories daily, while men generally need between 2,000 and 2,600 calories. This calorie range serves as a guideline, and individual needs can vary based on activity levels, health status, and metabolic rates. Focusing on nutrient-dense foods ensures that these calorie allowances are packed with vitamins, minerals, and other vital compounds that support bodily functions and disease prevention.
The concept of nutrient density is paramount; it's about getting the most nutritional bang for your caloric buck. This means prioritizing foods that offer a rich profile of vitamins, minerals, fiber, and protein in proportion to their energy content. Think vibrant fruits and vegetables, whole grains that provide sustained energy, lean protein sources that support muscle maintenance, and low-fat dairy or fortified alternatives for calcium and vitamin D. This approach ensures that as calorie intake adjusts, the intake of crucial micronutrients and macronutrients doesn't suffer, laying a strong foundation for robust health.
Understanding these shifts is the first step toward optimizing nutrition for this vibrant stage of life. It's a journey of mindful eating, informed choices, and continuous adaptation, all aimed at fostering a healthy and fulfilling life. As we delve deeper, we'll explore specific nutrients, dietary patterns, and practical strategies to make healthy eating both achievable and enjoyable, ensuring that every meal supports your well-being.
Key Nutrients: The Pillars of Senior Health
Maintaining muscle mass and strength is a significant concern as we age, and protein plays an indispensable role in this. The body's ability to synthesize protein can change, and many older adults may not be consuming enough to counteract age-related muscle loss. Current recommendations suggest aiming for approximately 5 to 6.5 ounces of protein per day. This can be achieved through a variety of sources, including lean meats, poultry, fish, eggs, dairy products, legumes, nuts, and seeds. Distributing protein intake throughout the day, rather than concentrating it in one meal, can also optimize muscle protein synthesis.
Bone health is another critical area, with calcium and vitamin D being the dynamic duo for maintaining strong bones and preventing conditions like osteoporosis. Vitamin D, in particular, is essential as it aids the body in absorbing calcium. Many seniors find their ability to absorb Vitamin B12 diminishes with age, a nutrient vital for nerve function and the formation of red blood cells. This can lead to deficiencies, making fortified foods such as cereals, plant-based milks, or nutritional yeast, and potentially supplements, important considerations. Consulting a healthcare provider can help determine individual needs for these nutrients.
Fiber is not to be overlooked; it's a powerhouse for digestive health, helping to prevent constipation, a common issue in older adults. It also plays a role in managing blood sugar levels and promoting a feeling of fullness, which can assist with weight management. Whole grains, fruits, vegetables, and legumes are excellent sources of dietary fiber. Ensuring adequate intake of these foods supports a healthy gut microbiome, which is increasingly recognized for its influence on overall health, including immune function and even mental well-being. The collective impact of these nutrients creates a robust defense against age-related health concerns.
A staggering statistic highlights the importance of focusing on nutrition: malnutrition remains a significant concern among seniors, with reports indicating a concerning rise in mortality rates attributed to it. This underscores the necessity of being proactive about dietary intake. It's not just about eating; it's about eating right to support the body's complex needs at every stage of life. The inclusion of nutrient-dense foods provides the essential building blocks for cellular repair, immune support, and sustained energy throughout the day.
Essential Nutrients vs. Caloric Needs
| Nutrient | Importance for Seniors | Primary Sources |
|---|---|---|
| Protein | Muscle maintenance, repair, satiety | Lean meats, poultry, fish, eggs, dairy, legumes, nuts |
| Calcium | Bone strength, osteoporosis prevention | Dairy, fortified plant milks, leafy greens, tofu |
| Vitamin D | Calcium absorption, immune function | Sunlight exposure, fatty fish, fortified foods |
| Vitamin B12 | Nerve function, red blood cell formation | Animal products, fortified cereals, nutritional yeast |
| Fiber | Digestive health, blood sugar control | Whole grains, fruits, vegetables, legumes |
My opinion: Focusing on these key nutrients is like building a strong foundation for a house. Without them, everything else is more susceptible to problems. It’s about being proactive with what you put into your body.
Hydration and Beyond: Essential Fluids and Dietary Patterns
As we age, our thirst sensation can become less acute, significantly increasing the risk of dehydration. This isn't just about feeling thirsty; dehydration can lead to a cascade of health issues, including fatigue, confusion, dizziness, and even kidney problems. Maintaining adequate fluid intake is therefore non-negotiable. The primary source should be water, but other hydrating options include low-fat milk, herbal teas, and fortified soy beverages, which also contribute valuable nutrients. Keeping a water bottle handy and sipping throughout the day, rather than waiting until thirst strikes, is a practical strategy. Some individuals find it helpful to set reminders or incorporate water-rich foods like fruits and vegetables into their diet.
Beyond individual nutrients, adopting specific dietary patterns has shown remarkable benefits for senior health. The Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet consistently emerge as front-runners. These eating styles emphasize whole, unprocessed foods, with an abundance of fruits, vegetables, whole grains, legumes, and healthy fats like olive oil. They also include lean protein sources, particularly fish, and moderate amounts of dairy. Research continues to support their efficacy in preventing and managing chronic conditions such as heart disease, high blood pressure, and type 2 diabetes.
The emphasis on dietary diversity is another emerging insight. A 2023 study highlighted that greater variety in food intake among older adults positively correlates with better overall health status, including improved functional abilities and enhanced mental well-being. This means not sticking to the same few meals day after day, but exploring a wide range of foods from all food groups. This approach not only ensures a broader spectrum of nutrients but also makes eating more enjoyable and less monotonous, fostering a healthier relationship with food.
Plant-based diets, in their various forms, also continue to gain traction for their health-promoting properties. Whether it's a fully vegan or vegetarian approach, or simply increasing the proportion of plant-based foods in one's diet, these patterns are linked to reduced inflammation, improved cardiovascular health, and support for cognitive function. The combination of fiber, antioxidants, and phytonutrients found in plants offers a potent defense against cellular damage and chronic disease. Integrating more plant-centric meals can be a delicious and effective way to enhance overall health.
Hydration Sources and Benefits
| Fluid Source | Nutritional Contribution | Tips for Intake |
|---|---|---|
| Water | Essential for all bodily functions, zero calories | Sip throughout the day, carry a bottle, add lemon or cucumber |
| Low-Fat Milk | Calcium, Vitamin D, protein | Good for bone health, can be used in smoothies |
| Fortified Soy Beverages | Calcium, Vitamin D, plant-based protein | Dairy-free alternative, check for added sugars |
| Herbal Teas | Hydration, potential antioxidants (depending on type) | Warm and soothing, sugar-free options are best |
| Water-Rich Foods | Contributes to fluid intake, provides vitamins and fiber | Fruits (watermelon, oranges) and vegetables (cucumber, lettuce) |
My opinion: It’s amazing how much impact something as simple as staying hydrated can have. Often overlooked, proper fluid intake is foundational for energy levels, cognitive clarity, and preventing many minor ailments that can snowball.
Navigating Challenges: Overcoming Eating Hurdles
The journey to maintaining optimal nutrition after 60 isn't always straightforward. Various factors can present challenges that make healthy eating more difficult. Changes in home life, such as living alone after a spouse's passing, can diminish the motivation to cook elaborate meals. Furthermore, health issues can directly impact one's ability to prepare food or even to enjoy eating. Conditions affecting mobility, dexterity, or senses like taste and smell can significantly alter the dining experience and dietary choices. The side effects of medications, a common reality for many seniors, can also lead to reduced appetite or changes in taste perception.
These challenges are not insurmountable, however. Creative solutions and adjustments can make a substantial difference. For those with reduced appetite, focusing on smaller, more frequent meals that are nutrient-dense can be more manageable than three large meals. Incorporating easy-to-prepare, highly nutritious foods like Greek yogurt, pre-cut fruits and vegetables, or canned salmon can simplify meal preparation. For sensory changes, experimenting with herbs, spices, and other flavor enhancers (while minding sodium intake) can help make food more appealing. Strategies like using adaptive cooking tools or seeking assistance with meal preparation can also alleviate physical barriers.
A reduced appetite might also be addressed by making mealtimes more social occasions. Eating with family, friends, or in community settings can not only enhance enjoyment but also encourage better eating habits. The social aspect of dining can be as nourishing as the food itself. Exploring local senior centers or community meal programs can provide both social interaction and nutritious food in a supportive environment. This taps into the psychological benefits of shared experiences, making food more appealing and meals more satisfying.
Moreover, understanding the interplay between medication and nutrition is crucial. Some medications can affect nutrient absorption or appetite, and it's beneficial to discuss these potential impacts with a healthcare provider or pharmacist. They can offer advice on timing medication intake relative to meals or suggest dietary adjustments to mitigate side effects. Proactive communication with healthcare professionals is a key strategy in navigating these complex challenges and ensuring that nutritional needs are met despite potential obstacles.
Strategies for Overcoming Eating Challenges
| Challenge | Potential Solutions | Example Actions |
|---|---|---|
| Reduced Appetite | Smaller, frequent, nutrient-dense meals | Snack on nuts, yogurt, or smoothies between meals. |
| Difficulty Cooking | Simple preparation, pre-prepped foods | Use pre-cut vegetables, rotisserie chicken, canned beans. |
| Sensory Changes (Taste/Smell) | Flavor enhancement | Experiment with herbs, spices, vinegars, and citrus. |
| Social Isolation | Social eating opportunities | Join community meal programs or invite friends over. |
| Medication Side Effects | Consult healthcare professionals | Discuss appetite changes or taste alterations with doctor. |
My opinion: It’s crucial to remember that these challenges are common, and there’s no shame in seeking support or adapting strategies. Focusing on enjoyment and accessibility makes healthy eating a sustainable part of life, not a chore.
Embracing the Future: Technology and Nutrition Trends
The intersection of technology and nutrition is rapidly evolving, offering innovative tools to support senior well-being. For those looking to manage their nutritional intake more effectively, specialized software and tablet applications are emerging. These digital solutions can help track food consumption, monitor nutrient intake, provide personalized dietary recommendations, and even offer medication reminders or hydration alerts. Wearable devices are also beginning to play a role, potentially monitoring activity levels and sleep patterns, which can indirectly inform nutritional needs and overall health management. This technological integration promises to make adherence to healthy eating plans more accessible and engaging.
Current trends continue to highlight the power of established dietary patterns like the Mediterranean and plant-based diets. The ongoing research solidifies their benefits not just for physical health but also for cognitive function and longevity. These eating styles provide a flexible framework for incorporating a wide array of nutrient-rich foods, focusing on whole ingredients and minimizing processed items. They encourage a lifestyle approach to eating, rather than a restrictive diet, making them sustainable for long-term health.
There's a sustained and growing emphasis on choosing nutrient-dense foods. This principle is foundational, guiding individuals to prioritize foods that offer maximum nutritional value relative to their calorie content. It’s about making every bite count, ensuring that the energy consumed is packed with vitamins, minerals, fiber, and beneficial compounds. This focus helps combat the risk of nutrient deficiencies even when calorie intake is moderate, supporting a higher quality of life and better disease prevention. A plate filled with colorful fruits, vegetables, lean proteins, and whole grains is a visual representation of this trend.
As we look ahead, the integration of personalized nutrition, supported by advances in data science and biotechnology, is likely to become more prominent. Understanding individual genetic predispositions and metabolic responses to different foods could lead to even more tailored dietary advice. While this level of personalization is still developing, the current emphasis on whole foods and balanced dietary patterns provides a solid and evidence-based approach to optimizing health for seniors. Embracing these trends and technological advancements can empower individuals to take greater control of their health and well-being.
Technology in Nutrition Management
| Technology Type | Functionality | Benefits for Seniors |
|---|---|---|
| Nutrition Tracking Apps | Logging food intake, monitoring nutrients | Increased awareness of dietary habits, identifying nutrient gaps. |
| Personalized Dietary Software | Suggesting meals, creating shopping lists | Simplifies meal planning, caters to specific needs. |
| Wearable Devices | Activity monitoring, sleep tracking | Provides context for caloric needs, encourages activity. |
| Smart Kitchen Gadgets | Assisted cooking, portion control | Makes meal preparation easier and more precise. |
| Telehealth Platforms | Virtual consultations with dietitians | Provides expert advice conveniently from home. |
My opinion: Technology has a wonderful way of democratizing information and tools. For seniors, these advancements can be incredibly empowering, helping them navigate health and nutrition with greater ease and confidence. It's about leveraging innovation for better quality of life.
Putting it All Together: Practical Meal Planning Tips
Translating nutritional knowledge into daily practice is key. The MyPlate model, a visual guide from the USDA, offers a simple yet effective way to build balanced meals. It suggests filling half your plate with fruits and vegetables, a quarter with lean protein, and a quarter with whole grains, alongside a serving of low-fat dairy or fortified alternative. This visual cue makes healthy eating less daunting and more intuitive. For instance, a typical healthy dinner might include baked salmon, a generous portion of steamed broccoli and carrots, and a side of quinoa. This combination provides protein, essential vitamins, fiber, and complex carbohydrates.
Prioritizing whole, unprocessed foods is the cornerstone of a nutrient-rich diet. This means choosing oatmeal for breakfast over sugary cereals, opting for whole wheat bread instead of white, and selecting fish, poultry, or beans as primary protein sources. Incorporating a wide variety of colorful fruits and vegetables is essential to ensure a broad spectrum of vitamins, minerals, and antioxidants. Berries, leafy greens, citrus fruits, and vibrant vegetables like bell peppers and sweet potatoes should be staples in the senior diet. These choices directly contribute to disease prevention and overall vitality.
Supplementation can be a supportive measure, but it should complement, not replace, a balanced diet. As mentioned, Vitamin D, Vitamin B12, and calcium are nutrients that seniors may benefit from supplementing, especially if dietary intake is insufficient or absorption is a concern. However, it is strongly recommended to consult with a healthcare provider before starting any new supplement regimen. They can assess individual needs, potential interactions with medications, and recommend appropriate dosages to ensure safety and efficacy. Self-prescribing supplements can sometimes lead to imbalances or unintended health consequences.
Finally, making meals enjoyable and social can significantly enhance dietary adherence. Eating is a sensory and social experience. Turning meal times into opportunities to connect with loved ones, whether in person or virtually, can boost mood and appetite. Trying new recipes, exploring different cuisines, and focusing on the pleasure of eating can transform nutrition from a task into a delightful part of daily life. This holistic approach, encompassing mindful food choices, practical planning, and an enjoyable dining experience, supports a vibrant and healthy life after 60.
Plate Method for Balanced Meals
| Food Group | Proportion on Plate | Examples |
|---|---|---|
| Fruits & Vegetables | 1/2 of the plate | Broccoli, spinach, carrots, apples, berries, oranges |
| Lean Protein | 1/4 of the plate | Chicken breast, fish, beans, lentils, tofu, eggs |
| Whole Grains | 1/4 of the plate | Quinoa, brown rice, whole wheat pasta, oats |
| Dairy/Fortified Alternative | Alongside the plate (optional) | Milk, yogurt, fortified soy/almond milk |
My opinion: The MyPlate model is a fantastic visual aid because it simplifies complex dietary recommendations into something easily actionable. It empowers individuals to make informed choices at a glance, making healthy eating feel more achievable.
Disclaimer
This article provides general information and insights related to nutrition for seniors. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or dietary needs. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.
Summary
This guide emphasizes the evolving nutritional needs of individuals over 60, highlighting the importance of nutrient-dense foods, adequate protein, calcium, vitamin D, and B12. It addresses common challenges like dehydration and reduced appetite, offering practical solutions and encouraging dietary patterns such as the Mediterranean diet. The article also explores the role of technology in nutrition management and provides actionable tips for meal planning, including the MyPlate model, to support a healthy and vibrant life.
Frequently Asked Questions (FAQ)
Q1. Why do my caloric needs decrease after 60?
A1. Caloric needs typically decrease after age 60 due to a slower metabolism and a natural reduction in muscle mass. This means you generally require fewer calories to maintain your body weight compared to younger years, but your need for nutrients remains high.
Q2. How much protein should a senior consume daily?
A2. Aim for approximately 5 to 6.5 ounces of protein per day. This helps maintain muscle mass and strength, which can decline with age. Diverse sources like fish, poultry, beans, and dairy are beneficial.
Q3. What are the signs of dehydration in seniors?
A3. Signs include fatigue, confusion, dizziness, dry mouth, reduced urination, and sunken eyes. It's important to monitor fluid intake as the sensation of thirst can diminish with age.
Q4. Is the Mediterranean diet suitable for seniors?
A4. Absolutely. The Mediterranean diet, rich in fruits, vegetables, whole grains, legumes, and healthy fats, is strongly associated with reduced cognitive decline and better management of chronic diseases, making it an excellent choice for seniors.
Q5. Why is Vitamin B12 absorption a concern for older adults?
A5. With age, the stomach may produce less acid, which is necessary for releasing Vitamin B12 from food. This reduced absorption can lead to deficiencies, impacting nerve function and red blood cell production.
Q6. How can I increase fiber intake safely?
A6. Gradually increase fiber intake from sources like fruits, vegetables, whole grains, and legumes. Ensure you drink plenty of water along with fiber to prevent digestive discomfort.
Q7. Are supplements necessary for seniors?
A7. Supplements may be beneficial for specific nutrients like Vitamin D, B12, or calcium if dietary intake is insufficient or absorption is an issue. However, it's crucial to consult a healthcare provider before starting any supplements.
Q8. What is the 'Plate Method' for healthy eating?
A8. The Plate Method is a visual guide for building balanced meals. It suggests filling half your plate with fruits and vegetables, a quarter with lean protein, and a quarter with whole grains.
Q9. How can I make food more appealing if my sense of taste has changed?
A9. Experiment with a variety of herbs, spices, vinegars, and citrus fruits to enhance flavor without relying heavily on salt. Using different cooking methods like roasting or grilling can also improve texture and taste.
Q10. Can technology help seniors with nutrition?
A10. Yes, apps for tracking intake, personalized meal planning software, and even wearable devices can assist seniors in monitoring their nutrition and staying on track with healthy eating goals.
Q11. What is 'nutrient density'?
A11. Nutrient density refers to foods that provide a high amount of vitamins, minerals, and other beneficial compounds relative to their calorie content. Prioritizing these foods ensures you get maximum nutritional value from your meals.
Q12. How can social interaction improve eating habits for seniors?
A12. Social eating can make meals more enjoyable, increase appetite, and encourage the consumption of a wider variety of foods. Community meal programs or dining with friends can be very beneficial.
Q13. What are the risks of malnutrition in seniors?
A13. Malnutrition can lead to weakened immunity, slower wound healing, increased risk of falls, muscle loss, fatigue, and a higher mortality rate. It's a serious health concern that requires attention.
Q14. Are DASH and Mediterranean diets similar?
A14. They share many similarities, both emphasizing fruits, vegetables, whole grains, and lean proteins. The DASH diet is specifically designed to lower blood pressure, while the Mediterranean diet focuses on overall heart health and longevity with an emphasis on olive oil and fish.
Q15. How much water should a senior drink per day?
A15. A general guideline is about eight 8-ounce glasses (around 2 liters) of fluid daily, but this can vary based on activity level, climate, and health status. Listening to your body and drinking when thirsty is also important.
Q16. What are some easy-to-prepare nutrient-dense snacks?
A16. Options include Greek yogurt with berries, a handful of almonds, hard-boiled eggs, cottage cheese with fruit, or a small smoothie made with spinach, fruit, and milk or a plant-based alternative.
Q17. Can medication side effects affect appetite?
A17. Yes, many medications can cause side effects like nausea, dry mouth, or changes in taste, all of which can reduce appetite. It's important to discuss this with your doctor.
Q18. Why is dietary diversity important for seniors?
A18. A diverse diet ensures a wider range of micronutrients, fiber, and beneficial compounds, supporting overall health, immune function, and mental well-being. It also prevents dietary boredom.
Q19. Should seniors focus more on whole grains?
A19. Yes, whole grains provide sustained energy, fiber, and essential nutrients like B vitamins and minerals, which are important for digestive health and overall vitality.
Q20. What role do legumes play in a senior's diet?
A20. Legumes (beans, lentils, peas) are excellent sources of plant-based protein, fiber, and essential minerals like iron and folate, contributing to satiety and overall health.
Q21. How can I ensure I'm getting enough Vitamin D?
A21. Safe sun exposure is a primary source, but fortified foods (milk, cereals) and fatty fish also contribute. Supplementation might be necessary, especially for those with limited sun exposure, but consult a doctor first.
Q22. Is it safe to drink coffee or tea?
A22. In moderation, coffee and tea can be part of a healthy diet and contribute to fluid intake. Be mindful of added sugars and their potential impact on sleep.
Q23. What are some common challenges in home cooking for seniors?
A23. Challenges can include reduced energy levels, physical limitations affecting preparation, decreased appetite, or simply a lack of motivation when cooking for one.
Q24. How can I make my home cooking more eco-friendly?
A24. Reduce food waste by planning meals, composting scraps, and buying local and seasonal produce. Using energy-efficient cooking methods also helps.
Q25. Are there any specific foods that help slow down aging?
A25. Foods rich in antioxidants, like berries, leafy greens, and fatty fish (rich in omega-3s), are often cited for their potential to combat cellular damage and support longevity. A balanced, nutrient-dense diet is key.
Q26. How does a balanced diet prevent chronic diseases?
A26. By providing essential nutrients, antioxidants, and fiber, a balanced diet helps manage blood pressure, cholesterol, blood sugar, reduce inflammation, and support immune function, all of which are critical in preventing chronic conditions.
Q27. What are some simple lifestyle changes for overall wellness?
A27. Simple changes include regular physical activity, adequate sleep, stress management techniques, staying socially connected, and maintaining a healthy, balanced diet.
Q28. How can I find inner balance daily?
A28. Incorporate mindful practices like meditation, deep breathing exercises, spending time in nature, or engaging in hobbies that bring you joy and relaxation.
Q29. What is 'clean living'?
A29. Clean living generally refers to adopting a lifestyle that minimizes exposure to toxins and chemicals, often by choosing natural products, organic foods, and maintaining a healthy environment.
Q30. Are there resources for public health guidelines on senior nutrition?
A30. Yes, official government websites like the USDA's MyPlate and the National Institutes of Health (NIH) provide reliable information and guidelines for healthy eating at all life stages, including for seniors.
📌 Editorial & Verification Information
Author: Smart Insight Research Team
Reviewer: Davit Cho
Editorial Supervisor: SmartFinanceProHub Editorial Board
Verification: Official documents & verified public web sources
Publication Date: NOV 11, 2025 | Last Updated: NOV 11, 2025
Ads & Sponsorship: None
Contact: mr.clickholic@gmail.com
Relevant Public Health Resources
For comprehensive and reliable information on senior nutrition and healthy aging, please refer to the following government resources:
U.S. Department of Agriculture (USDA) - MyPlate: Provides guidance on building healthy meals for all ages.
National Institutes of Health (NIH) - National Institute on Aging: Offers extensive information on health, nutrition, and wellness for older adults.
Dietary Guidelines for Americans: The official source for federal nutrition guidance, updated periodically.
