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Daily Nutritional Requirements
There is so much information about health in the media that sometimes it can be hard to know if we are on the right track. One area of health that we have complete control over is nutrition – what you place in your mouth is your choice and your responsibility. With foods becoming more processed it is difficult to know if your body is getting the right nutrients.
Below is a guide for the daily nutrient requirements of an adult:
Calcium: Adult under 50 years old 1000mg, Adult over 50 years old 1200mg, Maximum daily intake likely to pose no risk of adverse affects 2500mg.
Carbohydrate: 45 to 65 percent of energy intake. Cholesterol: Less than 300mg.
Fat: 20 to 35 percent of energy intake. (Saturated fat less than 10% of energy intake).
Fibre: Adult males under 50 years old 38g, adult males over 50 years old 30g, adult females under 50 years old 25g, adult females over 50 years old 21g, pregnant 28g, lactating 29g.
Iron: Adult males 8mg, adult females under 50 years old 18mg, females over 50 years old 8mg, pregnant 27mg. Maximum daily intake likely to pose no risk of adverse affects 45mg.
Protein: 10 to 35 percent of energy intake.
Sodium: Adult under 50 years old 1500mg, Adult over 50 years old 1300mg, Maximum daily intake likely to pose no risk of adverse affects 2300mg.
Sugar: Foods containing large amounts of added sugars, such as soft drinks and confectionery, should be minimised. However, some sugars occur naturally in foods, such as milk (as lactose) and some vegetables and fruits (as sucrose and fructose) so there is no recommended sugar intake. Try to avoid foods that list sugar as one of the first ingredients.
(Source: Institute of Medicine; USDA)
Are you including all these nutrients in your food intake every day?? It is worth taking the time to analyse what you are putting into your body to ensure you are getting enough of each essential nutrient – you will feel more energised and full of life with a balanced nutritional diet.
If you have a health question or request for information, please email to me at: nicki.brake@acu.edu.au.
Yours in health,
Dr Nicki Brake
Lecturer in Physical Education
School of Education, Mount Saint Mary campus, Strathfield, NSW
