Recommended Dietary Allowances (RDA) - Diet and Nutrition
Recommended Dietary Allowances (RDA)
In order to help people determine the proper amounts of these nutrients for optimum health, the Food and Nutrition Board (which operates under the National Academy of Sciences) has established the daily Recommended Dietary Allowances (RDA) for protein, 11 vitamins, and seven minerals. The World Health Organization (WHO) also recommends a set of dietary standards which are very similar to the RDAs.
Guidelines for Nutrition
- General Recommendations: Eat a diet rich in whole “natural” and unprocessed foods such as fruits, vegetables, grains, beans, seeds, and nuts, as these foods contain not only valuable nutrients but also dietary fiber.
- Proteins: Eat moderate quantities of protein, especially animal protein. Fish and many shellfish are excellent sources of low-fat protein.
- Fats: Maintain total fat intake at or below 30% of total caloric intake and saturated fats at less than 10%. Eat leaner cuts of meat, trim off excess fat, remove skin from poultry, and consume smaller portions.
- Carbohydrates: Carbohydrates should comprise between 60 and 70% of the total intake of calories. Only 10% of carbohydrates should be refined or concentrated sugars such as honey, fruit juices, dried fruit, sugar, or white flour. Eat foods high in calories from whole-grain cereals and bread rather than foods or drinks containing sugar.
- Dairy Products: Eat dairy products for calcium, but avoid excessive amounts of whole milk, whole-milk cheeses, yogurt, ice cream, and other milk products which are high in saturated fats.
RDAs are generally set about 30% higher than the average amount the body requires, which, on a statistical basis, usually accommodates most healthy individuals. The RDA is designed for people who are in good health, are not suffering from clinical disease, and are not under an unusual amount of stress. The RDA also lists nutrient requirements for children and for pregnant and lactating women. By eating a balanced diet of natural foods each day, most people are able to acquire the essential nutrients in amounts suggested by the RDA.
Several other U.S. agencies have also suggested general dietary guidelines which people can follow and modify, if necessary. For example, the U.S. Department of Agriculture and U.S. Department of Health and Human Services published dietary guidelines in 1990 which urged Americans to adopt diets which are lower in fat, especially saturated fat, and higher in complex carbohydrates and fiber. They also recommended that Americans consume only moderate amounts of sugar, salt, and alcoholic beverages.
The American Council on Science and Health has also issued a publication entitled Food and Life: A Nutrition Primer which defines “a good diet” for all Americans to follow. The Council, for example, strongly recommends that all Americans consume enough calories to maintain their optimal body weight, adequate carbohydrates and fats to fulfill energy requirements, enough fat to absorb fat-soluble vitamins, essential fatty acids, and sufficient vitamins and minerals to facilitate enzyme processes.
Previously, the National Academy of Sciences (NAS) had issued a report which recommended virtually the same diet. The NAS also recommends that people maintain total fat intake at or below 30% of total caloric intake and saturated fatty acid at less than 10%. In addition, the NAS urges Americans to consume only moderate amounts of meat protein, and obtain more calories from carbohydrates, especially whole-grain cereals and breads.
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