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RECOMMENDED
DIETARY ALLOWANCES
Introduction Protein Requirement with age RDA - Vitamins RDA - Vitamins (Water Soluble) RDA - Minerals Expected Height & Weight for Age Acceptable Weight Range for Men(between 25 - 59 years) Acceptable Weight Range for Women(between 25 - 59 years) Simplified Food Table Nutritive value of Common Recipes Introduction Recommended Dietary allowances is designed for the maintenance of good nutrition of practically all healthy people. The
allowances, expressed as average daily intakes over time, are intended
to provide for individual variations among most normal persons as
they live under usual environmental stresses. Diets should be based
on a variety of common foods in order to provide other nutrients
for which human requirements have been less well defined. See text
for detailed discussion of allowances and of nutrients not tabulated.
Because
there are uncertainties in the knowledge base, it is not possible
to set RDAs for all the known nutrients. However, the RDAs can serve
as a guide such that a varied diet meeting RDAs will probably be
adequate in all other nutrients. Therefore, the subcommittee recommends
that diets should be composed of a variety of foods that are derived
from diverse food groups rather than by supplementation or fortification
and that losses of nutrients during the processing and preparation
of food should be taken into consideration in planning diets.
RDAs
apply to healthy persons. They do not cover special nutritional
needs arising from metabolic disorders, chronic diseases, injuries,
premature birth, other medical conditions, and drug therapies.
Weights
and heights of Reference Adults are actual medians for population
of the designated age; The use of these figures does not imply that
the height-to-weight ratios are ideal.
FIBER
Dietary
fiber is a term used to describe a heterogeneous group of plant
food components that are resistant to human digestive enzymes.
It is as a non-starch polysaccharide, a type of carbohydrate.
Fiber is found exclusively in plant foods. There is no RDA but
we should eat at least 25 grams per day.
There
are two basic categories of dietary fiber:- water insoluble and
water soluble. These include - cellulose, hemicellulose, gums,
pectin, psyllium and lignin.
Insoluble
fibers are found in the skin, peel, and husks of fruit, vegetables
and whole grain products. The inclusion of this fiber in a low-fat
diet may reduce the risk for colon cancer. Insoluble fibers also
aid in the treatment of constipation and diverticulosis.
Psyllium,
oat products, barley and beans are good sources of gum, a type
of soluble fiber. Gums and pectin influence absorption in the
stomach and small intestine. By binding with bile acids, they
decrease fat absorption and lower cholesterol levels. They coat
the stomach lining, and by doing so they slow sugar absorption,
regulating blood sugar levels, which is useful to diabetics since
it reduces the amount of insulin needed at any one time.
Lignin
also binds with bile acids, assists in lowering cholesterol levels
and helps speed up food through the digestive tract.
Dietary
patterns emphasizing foods high in complex carbohydrates and fiber
are associated with lower rates of diverticulosis, reduced risk
of coronary heart disease and diabetes mellitus, lower blood glucose
and blood lipid levels, and some types of cancer.
Epidemiologic
evidence suggests that frequent consumption of vegetables and
fruits, particularly dark green and cruciferous vegetables (such
as cabbage and broccoli), may lower the risk for cancers of the
lung, bladder and alimentary tract.
Whole-grain
cereals, whole-grain bread, other grain bakery products and pasta,
legumes - kidney beans, lima beans, navy beans, and split peas,
fruits, especially the skin and edible seeds are the best source
of fiber.
Weight, Height,
Protein requirement with Age
RDA - Vitamins
RDA-Vitamins(Water Soluble)
RDA-Minerals
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