first off you want to get an idea of how many calories you need as some of the recommendations are based on a percentage of calories. according to the dietary guidelines someone your age would need: female sedentary: 1600 calories/male sedentary: 2000 female moderately active: 1800/male moderately active: 2400 female active: 2000/male active: 2600 as for fats the 2010 dietary guidelines recommend 7-10% of calories (or less) come from saturated fat. if you get about 2000 calories 10% is about 20grams. generally it is recommended that people replace saturated fats with unsaturated fats (found mostly in plants and fish) such as polyunsaturated and monounsaturated to benefit heart health. you do not need to check grams for unsaturated fats but it is recommended people consume fish twice a week for beneficial omega-3 fats. for more details on fat see this article. there is a wide range of carbohydrate intake that is acceptable and recommended -- 45-65% of calories. carbohydrates are in many foods such as fruit milk bread and starchy vegetables. the institute of medicine recommends 130 grams to ensure adequate blood glucose for the brain. you want to minimize added sugars found in processed foods and drinks and instead get carbohydrates from whole foods such as whole grains fruits vegetables and dairy products. for more on the different types of carbohydrates see this article. limits on sodium range from 2300g - 1500mg. the dietary guidelines recommend 1500mg or less for those with certain health conditions and over 51 years of age. for more on how to lower sodium see this article. dietary recommendations now focus more on food patterns over specific nutrients. so focus more on getting healthy whole foods such as fruits vegetables whole grains lean proteins low fat dairy and healthy fats. good luck!
re:nutrition what are safe levels of saturated fat polyusaturated fat monousaturated fat sodium & carbohydrate. looking for a guide to safe levels of saturated fat polyunsaturated fat monounsaturated fat sodium and carbohydrates found in almost all foods for an average person 62 years old. they are on every label but nothing to say what is too high of safe levels for the average person.