Eat for a Good and Healthful Life Food keeps us alive. It is our sustenance(粮食，供养)and our pleasure. But recently, research has shown that eating habits of the average Americans may be erous to future health. The foods Americans now choose are often too rich in calories and fats—especially saturated(饱和的)—so this article reports a new study: Diet and Health, Implications for Reducing Chronic Disease. The study, conducted by the National Research Council's Committee on Diet and Health, concludes that balancing nutrition, calories, and activity are key to enjoying a long and healthful life. The report recommends that most Americans increase physical activity to a moderate level and take changes in food choices and calories intake to maintain ideal weight. Most of us—even those of us at ideal weight—need to eat less fat so that no more than 30% of our dally calories will come from fat. That means cutting down on red meats and whole milk dairy products. Instead, eat fish, poultry without skin, lean meats, and low-fat and no-fat dairy products. More 'Plant Foods' It also means eating more servings of fruits and vegetables, legumes(the bean family), and whole grain cereals. The report of the Committee on Diet and Health recommends we eat five or more 1/2-cup servings of vegetables and fruits daily—especially green and yellow vegetables and citrus fruits. The Committee found that diets high in fruits, vegetables, legumes, and whole grain cereals are associated with lower occurrence of coronary heart disease, diabetes, obesity, some kinds of cancer, and hypertension. Getting More for Your Calories Eating more fruits and vegetables doesn't have to mean increased calories intake. Many plant foods are 'nutrient-dense': They provide many vitamins and minerals of very few calories. Nutrient-dense foods are particularly important for Americans over age 50. As we age, we need to eat less because our bodies need fewer calories to function properly. But we still need full measures of vitamins and minerals to release the energy in our foods and make us feel vigorous and healthy. Targeted Nutrients The Committee on Diet and Health advises the general public to obtain these vitamins and minerals naturally, by eating a variety of foods. The report recommends against taking vitamins and minerals supplements without medical supervision. Following, there are eight nutrients listed that many Americans don't get in ample amounts from foods they eat. As we age, we eat less. So it's even harder to get these nutrients. That's why they are especially important for people over age 50. CALCIUM—Needed for healthy bones and muscles and a smooth operating nervous system. Cheese, milk, yogurt, and dried legumes are sources of calcium. ZINC—A nutrient impotent to many cell functions, including the immune system. Zinc is present in meats, fish, legumes, whole grains, sweet potatoes, and milk. IRON—Helps bring oxygen into the body. It's present in lean meats, fish, poultry, legumes, and dried fruits. FOLACIN—Helps produce new cells to keep the digestive tract healthy and in building red blood cells. Green leafy vegetables, such as spinach, broccoli, and brussels sprouts, are sources of folacin(叶酸), as are citrus fruits. VITAMIN B6—Helps the body use protein more efficiently. Found in bananas, meats, potatoes, and legumes. VITAMIN B1 and B2—Help release energy from food. Both are present in grain products such as bread and pasta. Pork is a source of thiamin(硫胺) and milk is a source of riboflavin(核黄素). FIBER—Aida regularity and helps the body regulate nutrient absorption. Fruits and vegetables, especially beans, are sources of fiber. Nuts and bran are sourc