The guidelines do not suggest specific goals for such substances as fats and dietary fiber because of the need for more research. These suggestions are especially appropriate for people who have other risk factors for chronic diseases, such as a family history of obesity, premature heart disease, diabetes, high blood pressure, high blood cholesterol levels, or for those who use tobacco, particularly cigarette smokers. Food product labels, in many instances, also provide consumers with valuable nutrition information, as well as a listing of ingredients used in foods. For example, dairy products such as milk are a source of protein, fats, sugar, vitamin A, riboflavin and other B vitamins, calcium, phosphorus, and other nutrients. But they provide little iron.
Meat provides protein, several B vitamins, iron and zinc but little calcium.
Vitamins A and C, folic acid, fiber, and various minerals are obtained from fruits and vegetables. Whole-grain and enriched breads, cereals, and other grain products provide B vitamins, iron, protein and fiber. Although there are some exceptions, a varied diet based on these food groups will satisfy the nutrient requirements of most healthy individuals without the need for supplements. Large dose supplements of any nutrient should be avoided. You will rarely need to take vitamin or mineral supplements if you eat a variety of foods.