Essential Recommended Daily Allowances
Here are the recommended daily allowances and some maximum levels for calories, key nutrients, water, sodium, calcium, vitamins, B-vitamins and minerals. Included are foods they can be found in and the amounts they contain.
Current recommended daily calorie intake (adults):
This doesn't take into account the weight of an individual before a calorie controlled diet is started. For this reason the weight loss calorie intake could vary widely.
The amount of nutrients in grams per calorie level to maintain good health.
Despite high fat intake being linked to many illnesses we do need some as it protects our vital organs and keeps us warm.
This is just the recommended daily amount and doesn't fully take into account environmental factors and personal activity level. These would all influence the actual level of fluids required.
Although we do need sodium, especially sports people, the typical western diet has 3 times the maximum recommended levels. See individual labeling for actual content and use the following as a guide:
Essential in the young, old, during pregnancy, just about everyone benefits from a good supply of calcium. Our diets are shown to contain too little, some good reference sources are:
Apart from vitamin C these are fat soluble vitamins which means the body can store these for longer periods until it needs them. A reference daily intake is still advised:
B-Vitamins and vitamin C are water soluble which means they are dissolved in water and as such the body secretes them in urine and sweat. Supplies are quickly exhausted so the these are the recommended daily allowances:
Otherwise known as...
Despite only being needed
in the body in tiny amounts they are very important in daily nutrition:
Iron is the most common mineral deficiency and as the table shows women are particularly at risk. Click here for more details including symptoms to look out for.
Recommended Daily Allowances overall
The majority of our recommended daily allowances we can get through our diet if it's well balanced. For certain members of society supplementation may be advisable. These include the elderly, pregnant and those predisposed to certain illnesses like osteoporosis where calcium supplementation should be considered. As always see a physician for further advice.
For information about calorie intake and recommended daily allowances during pregnancy click above.