Senior Nutrition Handbook: The Complete Guide to Eating Well After 60

Quick Answer: What Should Seniors Eat for Optimal Health?

Seniors should focus on a balanced diet rich in protein, fruits, vegetables, whole grains, and healthy fats. The Mediterranean diet is the gold standard—it emphasizes olive oil, fish, nuts, legumes, and colorful produce. Key priorities: get enough protein (1.2-1.6g per kg body weight) to prevent muscle loss, stay hydrated (8-10 cups of water daily), and ensure adequate calcium and vitamin D for bone health. Limit processed foods, added sugars, and sodium. Always consult your doctor or dietitian for personalized advice.

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Table of Contents

1. Why Senior Nutrition Matters More Than Ever
2. Key Nutrients for Healthy Aging
3. The Best Diet Patterns for Seniors
4. Meal Planning Made Easy
5. Eating Well on a Budget
6. Nutrition for Specific Health Conditions
7. Supplements: What Seniors Need to Know
8. Hydration: The Overlooked Essential
9. Overcoming Common Eating Challenges
10. Nutrition & Exercise: The Perfect Pair
11. Sample Meal Plans
12. Frequently Asked Questions
13. Downloadable Nutrition Resources
14. References & Further Reading
15. Related Deep Dives

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Why Senior Nutrition Matters More Than Ever

The Changing Nutritional Needs of Aging

As we age, our bodies undergo changes that affect nutrition:

1. Metabolism Slows

• Need fewer calories but more nutrients
• Risk of weight gain if not adjusted

2. Muscle Loss (Sarcopenia)

• Protein needs increase to maintain muscle
• Muscle loss begins around age 50 at 1-2% per year

3. Digestive Changes

• Reduced stomach acid affects nutrient absorption
• Constipation becomes more common
• Need for fiber increases

4. Chronic Conditions

• Many seniors have diabetes, hypertension, or heart disease
• Nutrition plays a critical role in management

5. Medication Interactions

• Certain medications affect nutrient absorption
• Diet can interact with medications

The Consequences of Poor Nutrition

Poor nutrition in seniors can lead to:

• Muscle wasting and weakness
• Increased fall risk
• Impaired immune function
• Cognitive decline
• Higher risk of chronic diseases
• Poor wound healing
• Fatigue and decreased quality of life

Real Story: Robert's Nutrition Turnaround

Robert was 75 when his daughter noticed he was losing weight and seemed fatigued. He had lost his appetite after his wife passed away and was surviving on frozen dinners and snacks:

"I wasn't eating right—I didn't feel like cooking for myself. My daughter convinced me to try a Mediterranean diet. I started with simple meals—salmon, vegetables, whole grains. Within a month, I had more energy. Now I cook every day, and I've gained back the weight I lost. Good food doesn't just fill you up—it makes you feel alive again."

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Key Nutrients for Healthy Aging

Protein: The Building Block

Protein is essential for maintaining muscle mass, immune function, and overall health.

Recommended Intake: 1.2-1.6 grams per kilogram of body weight daily

• Example: 70kg person = 84-112 grams of protein daily

Best Sources:

• Lean meats: Chicken, turkey, lean beef
• Fish: Salmon, tuna, sardines (rich in omega-3s)
• Eggs: Excellent source of complete protein
• Dairy: Greek yogurt, cottage cheese, milk
• Plant-based: Beans, lentils, tofu, tempeh

Tips for Increasing Protein:

• Add protein to every meal and snack
• Use Greek yogurt instead of regular yogurt
• Add beans or lentils to soups and salads
• Keep hard-boiled eggs on hand for snacks

Deep Dive: Protein Resources

• Protein Foods for Senior Citizens - Complete protein guide
• High Protein Soft Foods for Elderly - Easy-to-chew options
• Senior Muscle Wasting Nutrition - Preventing muscle loss

Calcium & Vitamin D: Bone Health

Calcium and vitamin D work together to maintain bone health and prevent osteoporosis.

Calcium Recommendations:

• Women 51+: 1200 mg/day
• Men 51-70: 1000 mg/day
• Men 71+: 1200 mg/day

Best Calcium Sources:

• Dairy: Milk, cheese, yogurt
• Leafy greens: Spinach, kale, collard greens
• Fortified foods: Orange juice, cereals
• Calcium-set tofu

Vitamin D Recommendations:

• Adults 71+: 800-1000 IU/day

Best Vitamin D Sources:

• Sunlight (10-15 minutes daily)
• Fatty fish: Salmon, mackerel, sardines
• Fortified foods: Milk, orange juice, cereals
• Supplements (if needed)

Deep Dive: Bone Health Resources

• Calcium and Vitamin D for Osteoporosis - Complete guide
• Osteoporosis Exercise Guidelines - Exercise for bone health

Fiber: Digestive Health

Fiber supports digestive health, prevents constipation, and helps manage blood sugar and cholesterol.

Recommended Intake: 25-30 grams per day

Best Fiber Sources:

• Whole grains: Oats, brown rice, quinoa
• Fruits: Berries, apples, pears
• Vegetables: Broccoli, carrots, Brussels sprouts
• Legumes: Beans, lentils, chickpeas
• Nuts and seeds: Chia seeds, flaxseeds, almonds

Tips for Increasing Fiber:

• Start slowly to avoid gas and bloating
• Drink plenty of water when increasing fiber
• Choose whole grain breads and cereals
• Add fruit to breakfast and snacks

Deep Dive: Fiber Resources

• Fiber-Rich Foods for Elderly - High-fiber options
• Best Foods for Elderly Digestion - Digestive health

Omega-3 Fatty Acids: Brain & Heart Health

Omega-3s support heart health, brain function, and reduce inflammation.

Recommended Intake: 250-500 mg of DHA+EPA daily

Best Omega-3 Sources:

• Fatty fish: Salmon, mackerel, sardines, tuna
• Plant-based: Flaxseeds, chia seeds, walnuts, algae

Deep Dive: Omega-3 Resources

• Omega-3 Fatty Acids for Seniors - Benefits and sources
• Omega-3 Benefits After 60 - Aging-specific benefits

Hydration: The Overlooked Essential

Many seniors don't drink enough water, which can lead to dehydration.

Recommended Intake: 8-10 cups (64-80 ounces) daily

Signs of Dehydration:

• Thirst
• Dry mouth
• Dark urine
• Fatigue
• Confusion
• Dizziness

Tips for Staying Hydrated:

• Drink water with every meal
• Keep a water bottle nearby
• Drink herbal tea
• Eat water-rich foods (cucumber, watermelon, soups)
• Limit caffeine and alcohol (dehydrating)

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The Best Diet Patterns for Seniors

The Mediterranean Diet: Gold Standard

The Mediterranean diet is consistently ranked as the best diet for overall health and longevity.

Key Principles:

• Abundant vegetables: Colorful, non-starchy vegetables
• Fresh fruits: Daily, especially berries and citrus
• Whole grains: Whole wheat, oats, brown rice, quinoa
• Healthy fats: Olive oil, avocado, nuts, seeds
• Legumes: Beans, lentils, chickpeas
• Fish and seafood: 2-3 times per week
• Poultry and eggs: Moderate amounts
• Dairy: Greek yogurt, cheese, milk
• Red meat: Limited (1-2 times per month)
• Sweets and processed foods: Minimal

Benefits for Seniors:

• Reduces heart disease risk by 30%
• Improves brain health and cognitive function
• Supports healthy aging and longevity
• Helps manage weight
• Reduces inflammation

Deep Dive: Mediterranean Diet Resources

• Mediterranean Diet Beginner Guide - Complete 7-day plan
• Mediterranean Diet Recipes for Seniors - Senior-friendly recipes

The DASH Diet: Heart Health

The DASH (Dietary Approaches to Stop Hypertension) diet is designed to lower blood pressure.

Key Principles:

• High in fruits and vegetables
• Low in sodium
• Rich in potassium, magnesium, and calcium
• Low-fat dairy
• Whole grains
• Lean protein

Benefits:

• Lowers blood pressure by 8-14 mmHg
• Reduces heart disease risk
• Supports weight management

Deep Dive: Heart-Healthy Resources

• Heart-Healthy Foods for Over 60 - Complete guide
• Foods to Avoid with High Blood Pressure - Sodium reduction

Anti-Inflammatory Diet: Chronic Pain Management

An anti-inflammatory diet helps reduce chronic inflammation linked to arthritis, heart disease, and cognitive decline.

Key Principles:

• Focus on anti-inflammatory foods:
  • Fatty fish (omega-3s)
  • Colorful vegetables (antioxidants)
  • Nuts and seeds
  • Olive oil
  • Whole grains
• Avoid pro-inflammatory foods:
  • Processed foods
  • Added sugars
  • Trans fats
  • Excess red meat

Deep Dive: Anti-Inflammatory Resources

• Anti-Inflammatory Foods for Seniors - Complete guide

The Blue Zones Diet: Longevity

Based on regions where people live the longest (Okinawa, Sardinia, Nicoya, Ikaria, Loma Linda).

Key Principles:

• Plant-rich diet
• Minimal processed foods
• Regular physical activity
• Social connections
• Purpose in life

Longevity Foods:

• Sweet potatoes (Okinawa)
• Lentils and beans (Sardinia)
• Coffee and wine in moderation (Ikaria)
• Whole grains (Nicoya)
• Almonds (Loma Linda)

Deep Dive: Longevity Resources

• Blue Zones Lessons - Lessons from longevity hotspots
• Longevity Diet for Older Adults - Longevity eating plan

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Meal Planning Made Easy

Step 1: Plan Weekly Meals

Plan your meals for the week to avoid last-minute decisions:

• Make a shopping list based on your plan
• Include variety to keep meals interesting
• Consider leftovers for convenience

Step 2: Keep It Simple

Focus on simple, nutritious meals:

• Use pre-cut vegetables for convenience
• Cook in batches (soups, stews, grains)
• Keep healthy snacks readily available

Step 3: Include All Food Groups

Every meal should include:

• Protein (chicken, fish, beans, eggs)
• Whole grains (brown rice, quinoa, whole wheat)
• Vegetables (colorful, non-starchy)
• Fruit (fresh or frozen)
• Healthy fat (olive oil, avocado, nuts)

Step 4: Portion Control

As metabolism slows, portion sizes matter:

• Use smaller plates
• Fill half your plate with vegetables
• Eat slowly and stop at 80% full
• Avoid oversized portions at restaurants

Step 5: Stay Flexible

Meal planning should be flexible:

• Adjust based on cravings and preferences
• Don't stress if you deviate from the plan
• Keep healthy options on hand for spontaneous meals

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Eating Well on a Budget

Budget-Friendly Nutrition Tips

1. Buy in Bulk

• Non-perishable items: Rice, beans, oats
• Frozen fruits and vegetables (cheaper than fresh)
• Canned fish (salmon, tuna)

2. Seasonal Shopping

• Buy fruits and vegetables in season
• Local farmers markets often have better prices

3. Cook at Home

• Eating out is expensive
• Cooking at home is healthier and cheaper
• Batch cooking saves time and money

4. Use Leftovers

• Plan meals that use leftovers
• Freeze leftovers for later meals
• Repurpose ingredients creatively

5. Generic Brands

• Generic brands are often cheaper and equally nutritious
• Compare unit prices (price per ounce)

6. Skip Processed Foods

• Processed foods are expensive and less nutritious
• Whole foods are cheaper and healthier

Deep Dive: Budget Resources

• Meal Prep for Seniors on Budget - Budget meal planning
• Easy Meals for One Person Elderly - Single-serving meals

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Nutrition for Specific Health Conditions

Nutrition for Arthritis

Benefits of Proper Nutrition:

• Reduces inflammation
• Maintains healthy weight (reduces joint stress)
• Supports joint health

Key Nutrients:

• Omega-3 fatty acids (reduce inflammation)
• Antioxidants (fruits, vegetables)
• Vitamin D (bone health)
• Calcium (bone health)

Foods to Avoid:

• Processed foods
• Added sugars
• Trans fats
• Excess red meat

Deep Dive: Arthritis Resources

• Exercise for Arthritis Seniors - Joint-friendly workouts

Nutrition for Diabetes

Benefits of Proper Nutrition:

• Manages blood sugar levels
• Prevents complications
• Supports healthy weight

Key Principles:

• Control portion sizes
• Choose low-glycemic foods
• Include fiber with every meal
• Eat regular meals (every 3-4 hours)
• Limit added sugars and refined carbs

Best Foods:

• Non-starchy vegetables
• Whole grains
• Lean protein
• Healthy fats
• Low-glycemic fruits (berries, apples)

Deep Dive: Diabetes Resources

• Diabetic Snacks for Seniors - Healthy snack options
• Low-Glycemic Diet for Brain Health - Blood sugar management

Nutrition for Heart Disease

Benefits of Proper Nutrition:

• Lowers blood pressure
• Reduces LDL cholesterol
• Supports heart health

Key Principles:

• Low sodium intake
• High potassium intake
• Omega-3 fatty acids
• Soluble fiber
• Healthy fats

Best Foods:

• Fatty fish (salmon, mackerel)
• Oats and whole grains
• Leafy greens
• Berries
• Olive oil

Deep Dive: Heart Health Resources

• Cholesterol-Lowering Foods for Seniors - Complete guide
• Lower Triglycerides Naturally - Triglyceride management
• Salt and Heart Health Sodium - Sodium reduction

Nutrition for Osteoporosis

Benefits of Proper Nutrition:

• Maintains bone density
• Prevents fractures
• Supports bone health

Key Nutrients:

• Calcium
• Vitamin D
• Protein (supports bone structure)
• Magnesium
• Vitamin K

Best Foods:

• Dairy products
• Leafy greens
• Fatty fish (vitamin D)
• Fortified foods
• Nuts and seeds

Deep Dive: Osteoporosis Resources

• Calcium and Vitamin D for Osteoporosis - Complete guide

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Supplements: What Seniors Need to Know

When to Consider Supplements

Supplements are not a replacement for a healthy diet, but they can help fill gaps:

1. Vitamin D

• Most seniors don't get enough from sunlight
• Recommended: 800-1000 IU/day

2. Calcium

• If dietary intake is insufficient
• Recommended: 1200 mg/day

3. B12

• Absorption decreases with age
• Recommended: 2.4 mcg/day

4. Omega-3

• If not eating enough fish
• Recommended: 250-500 mg/day

5. Multivitamin

• Provides baseline nutrients
• Choose one designed for seniors

Supplements to Avoid or Use Caution

• Iron: Most seniors don't need extra iron (can be harmful)
• High-dose vitamin A: Can be toxic at high levels
• Herbal supplements: May interact with medications
• Megadoses: More is not better—follow recommended levels

Important Tips for Taking Supplements

1. Always consult your doctor before starting any supplement
2. Tell your doctor about all supplements you're taking
3. Choose reputable brands (third-party tested)
4. Take as directed—don't exceed recommended doses
5. Store supplements properly (cool, dry place)

Deep Dive: Supplement Resources

• Vitamins and Supplements for Seniors - Complete guide
• Best Time to Take Vitamin D - Timing advice
• Magnesium Side Effects in Seniors - Safety tips

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Hydration: The Overlooked Essential

Why Hydration Matters

Water is essential for:

• Digestion
• Circulation
• Temperature regulation
• Joint health
• Cognitive function

Signs of Dehydration

• Thirst
• Dry mouth and lips
• Dark yellow urine
• Fatigue
• Confusion
• Dizziness
• Headache

Tips for Staying Hydrated

1. Drink Throughout the Day

• Drink water when you wake up
• Drink water with every meal
• Drink water between meals
• Drink water before bed

2. Keep Water Accessible

• Keep a water bottle nearby
• Use a straw if needed
• Keep water by your bed

3. Eat Water-Rich Foods

• Fruits: Watermelon, grapes, oranges
• Vegetables: Cucumber, celery, lettuce
• Soups and broths
• Smoothies

4. Limit Dehydrating Drinks

• Caffeine (coffee, tea, soda)
• Alcohol
• High-sugar drinks

5. Set Reminders

• Use a water tracking app
• Set phone reminders
• Keep a log of daily water intake

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Overcoming Common Eating Challenges

Challenge 1: Loss of Appetite

Solutions:

• Eat smaller, more frequent meals
• Make meals appealing (colorful, flavorful)
• Eat with others when possible
• Try new foods and recipes
• Use herbs and spices to enhance flavor

Challenge 2: Difficulty Chewing

Solutions:

• Choose soft foods (cooked vegetables, mashed potatoes)
• Use a food processor to puree foods
• Cut food into small pieces
• Consider softer protein options (eggs, tofu, fish)
• Consult dentist about dentures or dental issues

Deep Dive: Chewing Resources

• Soft Foods for Seniors with Dentures - Denture-friendly foods
• Easy-to-Swallow Meals for Seniors - Safe eating options
• Soft Foods After Dental Surgery - Post-dental care

Challenge 3: Swallowing Difficulties (Dysphagia)

Solutions:

• Consult a speech therapist for evaluation
• Follow recommended food textures
• Thicken liquids if needed
• Eat slowly and take small bites
• Avoid dry or crumbly foods

Deep Dive: Dysphagia Resources

• Soft Foods for Dysphagia - Swallowing-friendly foods

Challenge 4: Cooking for One

Solutions:

• Use single-serve appliances
• Cook in batches and freeze portions
• Use pre-cut vegetables and prepared ingredients
• Invite friends or family for meals
• Consider meal delivery services

Deep Dive: Single-Serving Resources

• Easy Meals for One Person Elderly - Single-serving recipes

Challenge 5: Taste Changes

Solutions:

• Use herbs and spices instead of salt
• Try stronger flavors (citrus, garlic, ginger)
• Ensure food is served at the right temperature
• Eat fresh foods (more flavorful than processed)

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Nutrition & Exercise: The Perfect Pair

How Nutrition Supports Exercise

Proper nutrition provides the fuel and building blocks for exercise:

Before Exercise:

• Light snack with carbs and protein
• Example: Banana with peanut butter, apple with cheese

After Exercise:

• Protein for muscle repair
• Carbs for glycogen replenishment
• Example: Greek yogurt with berries, chicken salad with quinoa

Hydration:

• Drink water before, during, and after exercise
• Consider electrolyte drinks for long workouts

How Exercise Improves Nutrition

Exercise:

• Increases appetite
• Improves digestion
• Enhances nutrient absorption
• Helps maintain healthy weight

The Synergy Effect

Nutrition and exercise work together to:

• Maintain muscle mass
• Improve cardiovascular health
• Support brain health
• Manage chronic conditions
• Promote healthy aging

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Sample Meal Plans

Sample Day: Mediterranean Diet

Breakfast:

• 1 cup Greek yogurt
• ½ cup mixed berries
• 1 tbsp chia seeds
• 1 slice whole grain toast

Mid-Morning Snack:

• 1 small apple
• 1 oz almonds

Lunch:

• Grilled chicken salad
• Mixed greens, cherry tomatoes, cucumber, avocado
• Olive oil and balsamic vinegar dressing
• ½ cup quinoa

Afternoon Snack:

• 1 hard-boiled egg
• 1 cup carrot sticks

Dinner:

• Baked salmon (4 oz)
• 1 cup roasted vegetables (broccoli, bell peppers, zucchini)
• ½ cup brown rice
• 1 tsp olive oil

Evening:

• 1 cup herbal tea
• Small handful of walnuts

Sample Day: Heart-Healthy Diet

Breakfast:

• Oatmeal with berries
• 1 cup rolled oats
• ½ cup blueberries
• 1 tbsp flaxseeds
• 1 cup skim milk

Mid-Morning Snack:

• 1 cup celery sticks
• 2 tbsp hummus

Lunch:

• Lentil soup
• 1 cup lentil soup
• Side salad with spinach and cherry tomatoes
• 1 slice whole grain bread

Afternoon Snack:

• 1 orange
• 1 oz walnuts

Dinner:

• Turkey stir-fry
• 4 oz lean turkey
• Mixed vegetables (broccoli, carrots, snap peas)
• ½ cup brown rice
• Low-sodium soy sauce

Sample Day: Soft Food Diet

Breakfast:

• Cream of wheat with mashed banana
• 1 cup cream of wheat
• ½ mashed banana
• ½ cup milk

Mid-Morning Snack:

• ½ cup cottage cheese
• ½ cup peaches (canned in water)

Lunch:

• Creamy chicken soup
• 1 cup chicken soup
• 1 slice soft bread
• ½ cup cooked carrots (mashed)

Afternoon Snack:

• ½ cup applesauce
• 1 small cookie (soft)

Dinner:

• Baked fish (flaked)
• 4 oz baked cod
• ½ cup mashed potatoes
• ½ cup green beans (softly cooked)

Deep Dive: Meal Plan Resources

• 7-Day Soft Food Meal Plan for Seniors - Complete week plan
• Balanced Meal Ideas for Seniors - 50+ meal ideas
• Mediterranean Diet Beginner Guide - 7-day Mediterranean plan

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Frequently Asked Questions

Q: How many calories should seniors eat daily?

A: Calorie needs vary based on age, gender, activity level, and health status. Generally, women need 1600-2200 calories, and men need 2000-2800 calories per day.

Q: Is it normal for seniors to lose appetite?

A: Yes, loss of appetite is common with aging. Try smaller, more frequent meals, make food appealing, and eat with others. If loss of appetite persists, consult your doctor.

Q: Should seniors take a multivitamin?

A: Many seniors benefit from a multivitamin designed for their age group. It provides baseline nutrients and fills gaps in diet. Always consult your doctor first.

Q: Can poor nutrition cause confusion in seniors?

A: Yes! Dehydration, vitamin deficiencies, and poor nutrition can all cause confusion and cognitive issues in seniors.

Q: How much protein do seniors need?

A: Seniors need 1.2-1.6 grams of protein per kilogram of body weight daily. This is higher than the general population to prevent muscle loss.

Q: Are frozen fruits and vegetables as nutritious as fresh?

A: Yes! Frozen fruits and vegetables are often frozen at peak ripeness, preserving their nutrients. They're also cheaper and more convenient.

Q: Should seniors avoid all fat?

A: No! Healthy fats (olive oil, avocado, nuts, fatty fish) are essential for brain health, heart health, and nutrient absorption. Focus on healthy fats and limit saturated and trans fats.

Q: How can I help a senior who refuses to eat?

A: First, consult their doctor to rule out medical issues. Then try making meals more appealing, eating together, offering favorite foods, and keeping snacks available.

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Downloadable Nutrition Resources

• Shopping List - Healthy grocery list
• Medication List - Track medications and supplements

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References & Further Reading

Government Resources

• USDA Dietary Guidelines
• NIH Nutrition Guide for Seniors
• CDC Nutrition for Older Adults

Professional Organizations

• Academy of Nutrition and Dietetics
• American Heart Association Nutrition
• American Geriatrics Society

Scientific Journals

• Journal of Nutrition, Health & Aging
• Nutrition Reviews
• American Journal of Clinical Nutrition

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Related Deep Dives

Key Nutrients

• Protein Foods for Senior Citizens - Complete protein guide
• Calcium and Vitamin D for Osteoporosis - Bone health
• Omega-3 Fatty Acids for Seniors - Brain and heart health
• Fiber-Rich Foods for Elderly - Digestive health
• Magnesium for Blood Pressure Seniors - Magnesium benefits
• Potassium-Rich Foods for Seniors - Potassium sources

Diet Patterns

• Mediterranean Diet Beginner Guide - Complete 7-day plan
• Anti-Inflammatory Foods for Seniors - Inflammation reduction
• Heart-Healthy Foods for Over 60 - Heart health
• Longevity Diet for Older Adults - Blue Zones approach

Meal Planning

• Balanced Meal Ideas for Seniors - 50+ meal ideas
• 7-Day Soft Food Meal Plan for Seniors - Soft food plan
• Meal Prep for Seniors on Budget - Budget-friendly meals
• Easy Meals for One Person Elderly - Single-serving

Special Diets

• Diabetic Snacks for Seniors - Diabetes management
• Low-Sodium Recipes for Seniors - Sodium reduction
• Cholesterol-Lowering Foods for Seniors - Heart health
• Lower Triglycerides Naturally - Triglyceride management

Supplements

• Vitamins and Supplements for Seniors - Complete guide
• Omega-3 Benefits After 60 - Aging-specific benefits

Digestive Health

• Best Foods for Elderly Digestion - Digestive health
• Gut Health Foods for Seniors - Gut microbiome

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Explore Our Other Flagship Guides

Our comprehensive flagship articles form interconnected content clusters to help you achieve healthy aging:

Guide	Focus
The Ultimate Healthy Aging Guide	Comprehensive guide to aging well
The Ultimate Senior Exercise Guide	Complete fitness guide
The Complete Walking Guide	Walking techniques and benefits
Fall Prevention Master Guide	Balance and safety
Arthritis Exercise Handbook	Joint-friendly workouts
Sleep Master Guide for Seniors	Quality sleep after 60

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Always consult with your healthcare provider or registered dietitian before making significant changes to your diet, especially if you have chronic health conditions.

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This comprehensive nutrition handbook has been reviewed by registered dietitians and is based on the latest research from the USDA, NIH, and World Health Organization.