Today's post is about the Recommended Dietary Allowance. The Recommended Dietary Allowance also known as Guideline Daily Amount Values/ Dietary Reference Intake is a system of nutritional recommendation that shows the quantities of nutrients in the diet that are required to maintain good health in people. It is to serve as a guideline to inform people of how much of a specific nutrient the body needs on a daily basis. The current guidance is based on the recommendations of the UK Committee on Medical Aspects of Food Policy (COMA).
The table below shows the Guideline Daily Amount Values
Typical
values
|
Women
|
Men
|
Children (5-10 years)
|
Calories
|
2,000 kcal
|
2,500 kcal
|
1,800 kcal
|
Protein
|
45 g
|
55 g
|
24 g
|
Carbohydrate
|
230 g
|
300g
|
220 g
|
Sugars
|
90 g
|
120 g
|
85 g
|
Fat
|
70 g
|
95 g
|
70 g
|
Saturates
|
20 g
|
30 g
|
20 g
|
Fibre
|
24 g
|
24 g
|
15 g
|
Salt
|
6 g
|
6 g
|
4 g
|
The recommended dietary allowances are average daily intakes of nutrients over a period of time for the majority of the population. They are not absolute daily dietary requirements. Try to eat no more than the GDA for sugars, fat, saturates (saturated fat) and salt. As you will see in the table above there are separate GDAs for women, men and children. Typically, men require slightly more nutrients than women with the exception of salt and fibre. Individual nutritional requirement can vary depending on weight, lifestyle, activity level, age, physiological state e.g. pregnancy and lactation; meaning some people may need to eat more and others less. the above.
Besides the above, It is also recommended that the women should consume no more than 2-3 units of alcohol daily with a maximum of 14 units per week and 3-4 units daily for men with no more than 21units in a week.
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