Finding Recommended Intakes

Nutrient Content

What is the Daily Value?

The Daily Value (DV) is a selected nutrient intake value for dietary supplements and foods as recommended by the Recommended Dietary Allowances (RDAs) and Adequate Intakes (AIs) from National Institutes of Health (NIH) in 2020. It is often similar to one's RDA or AI, but not always.

What are the DRIs?

The Food and Nutrition Information Center (FNIC) of the USDA provides scientific evidence-based daily nutrient allowances for healthy individuals known as the DRIs, released by the National Academies of Science, Engineering, and Medicine, on usda.gov (2020). These allowances help individuals maintain their health and prevent disease.

What are Dietary Reference Intakes?

Dietary Reference Intakes (DRI) are nutrient-intake recommendations set for healthy people living in the United States and Canada, providing a set of standards for researchers and government. This includes the AI, EAR, RDA, and UL for micronutrients and the AMDR ranges for energy-yielding macronutrients. Cited on the LibreTexts Library Nutrition Book (2020), DRI provide guidance for healthy eating habits. Meeting DRI can help reduce the risk of chronic diseases.

Serving Size

What is the serving size on the New Nutrition Facts Label?

The serving size on the New Nutrition Facts Label is stated in common household measures and metric amounts in grams (g). As stated by the FDA, it is appropriate to the food and should be shown this way. It is important to note that the unit of measure used on the label is based on the reference amount customarily consumed (RACC) of the product.

Does eating two servings of food double the calories?

Eating two servings of a food item doubles the calories and other nutrients listed on the Nutrition Facts label, as suggested by the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) on niddk.nih.gov in 2020. A single serving of food is typically equal to 280 calories.

What is the recommended serving size of chips?

It is important to check the serving size on the nutrition label when considering portion size, as a 3-ounce bag of chips may contain more than one serving. Attributed to the NHLBI Serving Size Card from the National Heart, Lung, and Blood Institute at the National Institutes of Health (NIH), a 3-ounce bag of chips contains 3 servings.

Calorie Count

How many calories should I consume to lose weight safely?

To lose weight safely, one should consume fewer than 2,325 calories per day, according to Harvard Health's guideline published in 2020. This number is calculated by multiplying your current weight (in pounds) by 15. Experts recommend that a 1-2 lb weight loss per week is a safe rate.

What is the recommended daily calorie intake for adults?

The recommended daily calorie intake for adult women is between 1,600 and 2,400 calories according to the 2020-2025 Dietary Guidelines for Americans issued by the US Department of Agriculture. For men, the amount is slightly higher. The exact calorie intake should be calculated according to individual needs in order to maintain a healthy body weight.

The recommended daily calorie intake for weight loss is 25% lower than usual. According to Forbes Health, this is determined by their calorie calculator on January 18, 2023. Weight loss is achieved by burning more calories than consumed.

Fat Content

What percentage of calories should come from fat for a healthy diet?

A healthy diet should consist of 25-35% of total calories from fat, which is about 80 grams or less a day, according to the Institute of Medicine and the American Heart Association. Eating a moderate amount of fat is essential for maintaining a healthy weight, preventing heart disease and stroke, and providing adequate nutrients. Research shows that consuming healthy fats, such as those found in nuts, fish, and olive oil, can reduce the risk of chronic diseases.

What are the WHO recommendations for a healthy diet?

It is recommended to reduce the intake of saturated fats to less than 10% of total energy intake and trans-fats to less than 1% of total energy intake for a healthy diet, as suggested by the World Health Organization (WHO) on their website in April 2020. It is advised to reduce the consumption of industrially-produced trans-fats.

How important is fat to a healthy diet?

Fats are essential for the body, providing energy and aiding in the absorption of certain vitamins and minerals. Attributed to the Nutrition.gov's Nutrient Lists from Standard Reference Legacy (2018), recommended daily fat intake is between 20-35% of total calories consumed. Fats are found in many popular foods such as avocados, eggs, and fish, and should be consumed in moderation to maintain optimal health. Trans fats should be avoided, as they have been linked to an increased risk of heart disease.

Carbohydrate Content

What type of carbohydrates are recommended?

The recommended intake of carbohydrates for people consuming 2,000 kcal/day is at least 250 g, according to the National Institutes of Health's book "Biomolecules: Structures and Properties" (NIH, 2020). Complex carbohydrates are recommended over simple carbohydrates.

How many grams of carbohydrates should a person consume per day?

A person should take in approximately 250 grams of carbohydrates per day, based on a 2,000-calorie diet, according to Verywell Fit. This is calculated by dividing the calories by two and then dividing that number by four, as each gram of carbohydrate has four calories. Eating carbs is important for energy and overall health.

What dietary reference intakes are available to help healthy individuals in the US and Canada make informed decisions?

The Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids provide quantitative estimates of nutrient intakes applicable to healthy individuals in the United States and Canada, according to the National Academies of Sciences, Engineering, and Medicine on nap.nationalacademies.org in 2020. It is important to note that these recommendations are to be used as a guide for individuals to make informed decisions about their dietary intake.

Protein Content

How much protein should adults consume?

The recommended protein intake for the average adult male is 56-91 grams per day, while the average adult female should consume 46-75 grams per day. Cited from research from Healthline, there is significant evidence of the benefits of consuming this amount of protein, with no evidence of harm. Studies have shown that a higher protein intake may be beneficial for those seeking to lose weight.

The Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight, according to Harvard Health Publishing in June 2015. Studies have shown that athletes and individuals with higher levels of physical activity may require up to 1.2 to 1.7 grams of protein per kilogram of body weight per day.

What factors affect the recommended dietary allowance of protein?

The Recommended Dietary Allowance (RDA) of protein varies depending on age, sex, activity levels, overall health, muscle mass, and other factors. From the National Institutes of Health (NIH), the amount of protein an individual should consume is based on these factors and should be determined with the help of a healthcare provider. Protein can be found in a variety of foods such as meat, poultry, fish, eggs, dairy products, nuts and legumes.

Vitamin Content

What is the recommended daily intake of folic acid?

The recommended daily intake of vitamins and minerals varies depending on the specific vitamin or mineral. For instance, the recommended daily intake of folic acid is 150 mcg/day, while the upper limit is 1,100 mcg/day, according to WebMD in Nov 2, 2022. Men should take 8 mg/day of iron.

What are the DRIs for macronutrients?

The Food and Nutrition Board, Institute of Medicine, National Academies have established Dietary Reference Intakes (DRIs) for total water and macronutrients, providing recommended dietary allowances and adequate intakes. According to their report in 2020, these include carbohydrates, fats, and proteins. Fiber and several other vitamins and minerals are part of the DRIs.

What vitamins and minerals are important for optimal health?

The best sources of vitamins and minerals for optimal health are water-soluble B vitamins, fat-soluble vitamins A, D, E, and K, and both major and trace minerals. Via Harvard Health, these are found in many foods, but ensuring proper nutrition requires a balanced diet. Consuming foods that are rich in antioxidants can help protect the body from certain diseases.

Mineral Content

What is the recommended daily intake of vitamins and minerals for adults?

The recommended daily intake of vitamins and minerals for adults is 700-900 micrograms of Vitamin A (preformed = retinol; beta-carotene can be converted to Vitamin A) according to the Harvard T.H. Chan School of Public Health's Nutrition Source website. It is important to note that beta-carotene can be converted to Vitamin A in the body.

How much Vitamin D do adults need daily?

Adults need 600 International Units (IU) of Vitamin D per day to maintain strong bones and teeth, according to the Family Doctor website in 2007. Vitamin D helps the body absorb calcium, which is necessary for bone growth. Older adults typically need more Vitamin D than younger adults.

Do adults typically consume more phosphorus than children and teens?

The average daily phosphorus intake from foods for children and teens aged 2-19 is 1,237 mg and for adults aged 20 and older is 1,189 mg for women and 1,596 mg for men, according to the 2015-2016 National Health and Nutrition Examination Survey (NHANES). This indicates that adults typically consume more phosphorus than children and teens.

Sodium Content

What is the recommended daily sodium intake for Americans?

The average daily sodium intake for Americans 2 years old or older is more than 3,400 mg, according to the Centers for Disease Control and Prevention (CDC) in 2020. The 2020–2025 Dietary Guidelines for Americans recommend that Americans consume less than 2,300 milligrams (mg) of sodium each day as part of a healthy eating pattern. Around 90% of Americans 2 years old or older consume too much sodium.

The daily sodium intake should not exceed 2,300 mg according to the Harvard T.H. Nutrition Source, 2020. A teaspoon of iodized table salt contains approximately 2,300 mg of sodium, making it an important factor in monitoring daily sodium intake.

What are the WHO's guidelines on salt and potassium intake?

High sodium consumption and insufficient potassium intake increases the risk of heart disease and stroke, as reported by the World Health Organization (WHO) in 2020. To reduce these risks, salt intake should be limited to no more than 5 grams per day, while potassium intake should be at least 3.5 grams per day.

Fiber Content

Why is fiber important for a healthy diet?

Fiber is an important part of a healthy diet, with benefits ranging from improved digestion to reduced risk of chronic diseases. Mentioned in Ohio State University Extension, fiber can help fill you up, fill your wallet, and fuel your health. Eating foods high in fiber can help you get the recommended amount of 25-38 grams per day, with common sources including legumes, whole grains, and fruits.

How much fiber should adults consume daily?

The recommended daily fiber intake for adults is 31 to 34 grams per day for men under 50, 22 grams per day for women 51 and older, and 28 grams per day for men 51 and older. Via Healthline in April 2022, children ages 1 to 18 should consume 14 to 31 grams of fiber per day, depending on their age and gender. Eating a diet high in fiber can help reduce the risk of chronic diseases such as heart disease, type 2 diabetes, and obesity.

How can I increase my fibre intake?

Adding more fibre to your diet can be easily achieved by including a variety of fruits, vegetables, and grains in your meals. According to the NHS, a dinner of mixed vegetable tomato-based curry cooked with onion and spices, boiled wholegrain rice, and a lower fat fruit yoghurt can provide around 9.7g of fibre. Research has also shown that foods high in fibre are often linked to improved digestion and gut health.

Source:

• Nih : Daily Values, DVs, National Institutes, Health.
• Fda : Serving Size, the New Nutrition Facts Label, FDA.
• Harvard : Calorie counting, - Harvard Health.
• Clevelandclinic : Fat, Calories, The Difference, Recommended Intake, Cleveland Clinic.
• Nih : Carbohydrates, Fiber.