As mentioned before, adequate and balanced diet means consuming enough food to meet energy, carbohydrate, protein, fat, and vitamin and mineral needs of our body. Consuming over and under the daily need of the body may cause negative effects for our body.
Figure 11 – Recommended Daily Allowance of Nutrients and Consumption Tips
| Nutrients |
Recommended Daily Allowances (RDA) |
Meeting Rate of RDA (% RDA) |
Consumption Tips |
| Fat |
65 g |
100% |
Less Than |
| Saturated Fatty Acids |
20 g |
100% |
Less Than |
| Cholestrol |
300 mg |
100% |
Less Than |
| Sodium |
2400 mg |
100% |
Less Than |
| Carbohydrate |
300 g |
100% |
At Least |
| Fiber |
25 g |
100% |
At Least |
| Vitamin A |
0,8 mg |
100% |
At Least |
| Vitamin C |
60 mg |
100% |
At Least |
| Calsium |
800 mg |
100% |
At Least |
Source: FDA
*Recommended Daily Values are based on a 2000 calorie ıntake; for adults and children 4 or more years of age. RDAs can change according to age, sex, height, weight, physical activity etc. (FDA-1999)
Figure 11 not only shows the % daily needs but also some consumption tips for the nutrients.
Physicians state that; nutrients like saturated fatty acids, cholesterol and sodium may be harmful for the body in excess consumption. Therefore, it is recommended to consume these nutrients as low as possible whereas vitamin and mineral should be consumed in high amounts. Nutrients such as diet fiber, vitamin A, vitamin C, calcium and iron are effective in preventing and in some cases even avoiding many illnesses. For example, adequate consumption of calcium decreases the risk of osteoporosis. Adequate consumption of diet fiber regulates intestinal functions, while solid fibers in fruit and vegetables help decreasing the risks of certain heart diseases.
Keep in mind that “Nutrition Signals” not only inform us about nutrients in what we consume but also guide us in evaluating our nutrition habits.
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