RDA

Getting an insight as to what the body needs is important. It will form the basis of what a person should or shouldn't eat. Every individual has a recommended dietary allowance (RDA). This is based on a person's height, weight, and age and the nutrients needed daily.
Each human developmental stage requires a distinct RDA. For instance, a 13-year old boy has different needs compared to a 30-year old man. The boy is active and psychologically the body is still changing so the food that he should eat should address his needs. A 30-year old man on the other hand has to maintain the health of his bones which means there are nutrients that he still needs more.
There are various websites online that can help you research on RDAs. Once you've determined your RDA, it's time to decide what to eat. There is flexibility in choosing which food to consume as long as the daily requirements are met. Don't consume anything that would compromise the body's needs.