Thursday, 17 November 2011

Recommended Dietary Allowance


Below is the daily RECOMMENDED DIETARY ALLOWANCE (RDA)  based on the information found in the  DIETARY GUIDELINES FOR AMERICANS – 2010   a project by the U.S Department of Agriculture and U.S. Department of Health and Human Services RDA refers to the recommended daily levels of nutrients to meet the needs healthy individuals in a particular gender and age group.  The Calorie levels provided below also took into account the level of daily physical activity of the individual.

The values for the recommended calorie intake per day is the amount you take to maintain your current weight. For those like me who wants to lose weight, your calorie intake should be lower by at least 500 kcal.  It is highly advised that lowering calorie intake should be done on a gradual basis.  You can also use this tool – CALORIE CALCULATOR,  courtesy of Singapore’s Health Promotion Board online service, to check on your recommended calorie intake per day based on your current weight, gender, age, and the extent of activity you do on a daily basis.

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NUTRITIONAL GOALS FOR AGE-GENDER GROUPS, BASED ON DIETARY REFERENCE INTAKES AND DIETARY GUIDELINES RECOMMENDATIONS
(source : Dietary Guidelines for Americans – 2010)  


Part I – Protein, carbohydrates, and fiber
Age Groupprotein
(g.)
carbohyd-
rates (g)
fiber
(g)
Child (1-3)1313014
Female
4 – 8 yrs1913017
9 – 13 yrs3413022
14 – 18 yrs4613025
19 – 30 yrs4613028
31 – 50 yrs4613025
51 yrs and up4613022
Male
4 – 8 yrs1913020
9 – 13 yrs3413025
14 – 18 yrs5213031
19 – 30 yrs5613034
31 – 50 yrs5613031
51 yrs and up5613028


 Part II – Total Fat, Saturated Fat, Cholesterol, and Sodium
Age GroupTotal fat
(% of calories)
Saturated fat
(% of calories)
choleste-
rol (mg.)
Sodium
(mg)
Child (1-3)30-40< 10%< 300< 1500
Female
4 – 8 yrs25-35< 10%< 300< 1900
9 – 13 yrs25-35< 10%< 300< 2200
14 – 18 yrs25-35< 10%< 300< 2300
19 – 30 yrs20-35< 10%< 300< 2300
31 – 50 yrs20-35< 10%< 300< 2300
51 yrs and up20-35< 10%< 300< 2300
Male
4 – 8 yrs25-35< 10%< 300< 1900
9 – 13 yrs25-35< 10%< 300< 2200
14 – 18 yrs25-35< 10%< 300< 2300
19 – 30 yrs20-35< 10%< 300< 2300
31 – 50 yrs20-35< 10%< 300< 2300
51 yrs and up20-35< 10%< 300< 2300

Part III – Sugar
Limit sugar intake to 15-25% of your daily calorie (from carbohydrates), which is equal to +/- 82-137g per day.  Median intakes are 200-330 g/day for men and 180-230 g/day for women.
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ESTIMATED CALORIE NEEDED PER DAY BY AGE, GENDER, AND PHYSICAL ACTIVITY LEVEL (kcal) 

 Part I – Recommended Calorie intake for females
Age GroupFemale
(sedentary)
Female
(moderately active)
Female
(active)
4 – 8 yrs1200-14001400-16001600-1800
9 – 12 yrs1400-16001600-20001800-2200
13 – 16 yrs1600-180020002200-2400
17 – 18 yrs180020002400
19 – 20 yrs200022002400
21 – 25 yrs200022002400
26 – 30 yrs180020002400
31 – 35 yrs180020002200
36 – 40 yrs180020002200
41 – 45 yrs180020002200
46 – 50 yrs180020002200
51 – 55 yrs160018002200
56 – 60 yrs160018002200
61 – 65 yrs160018002000
66 yrs and up160018002000
 Part II – Recommended Calorie intake for males
Age GroupMale
(sedentary)
Male
(moderately active)
Male
(active)
4 – 8 yrs1200-14001400-16001600-2000
9 – 12 yrs1600-18001800-22002000-2400
13 – 16 yrs2000-24002200-28002400-3200
17 – 18 yrs240028003200
19 – 20 yrs260028003000
21 – 25 yrs240028003000
26 – 30 yrs240026003000
31 – 35 yrs240026003000
36 – 40 yrs240026002800
41 – 45 yrs220026002800
46 – 50 yrs220024002800
51 – 55 yrs220024002800
56 – 60 yrs220024002600
61 – 65 yrs200024002600
66 yrs and up200022002600

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 Sources / References :
1.  http://www.cnpp.usda.gov/DGAs2010-PolicyDocument.htm
2. Singapore’s Health Promotion Board(www.hpb.gov.sg/)
3. Canada’s Food Guide (http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php)
4. Canadian Sugar Institute (http://www.sugar.ca/)
5. http://www.healthyfoodguide.com.au/about-us/nutrition-information

-foodformylove(16November2011)

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