myFresha-licious: Recommended Dietary Allowance

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 Group protein
(g.)
carbohyd-
rates (g)
fiber
(g)
Child (1-3) 13 130 14
Female
4 – 8 yrs 19 130 17
9 – 13 yrs 34 130 22
14 – 18 yrs 46 130 25
19 – 30 yrs 46 130 28
31 – 50 yrs 46 130 25
51 yrs and up 46 130 22
Male
4 – 8 yrs 19 130 20
9 – 13 yrs 34 130 25
14 – 18 yrs 52 130 31
19 – 30 yrs 56 130 34
31 – 50 yrs 56 130 31
51 yrs and up 56 130 28


 Part II – Total Fat, Saturated Fat, Cholesterol, and Sodium
Age Group Total fat
(% of calories)
Saturated fat
(% of calories)
choleste-
rol (mg.)
Sodium
(mg)
Child (1-3) 30-40 < 10% < 300 < 1500
Female
4 – 8 yrs 25-35 < 10% < 300 < 1900
9 – 13 yrs 25-35 < 10% < 300 < 2200
14 – 18 yrs 25-35 < 10% < 300 < 2300
19 – 30 yrs 20-35 < 10% < 300 < 2300
31 – 50 yrs 20-35 < 10% < 300 < 2300
51 yrs and up 20-35 < 10% < 300 < 2300
Male
4 – 8 yrs 25-35 < 10% < 300 < 1900
9 – 13 yrs 25-35 < 10% < 300 < 2200
14 – 18 yrs 25-35 < 10% < 300 < 2300
19 – 30 yrs 20-35 < 10% < 300 < 2300
31 – 50 yrs 20-35 < 10% < 300 < 2300
51 yrs and up 20-35 < 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 Group Female
(sedentary)
Female
(moderately active)
Female
(active)
4 – 8 yrs 1200-1400 1400-1600 1600-1800
9 – 12 yrs 1400-1600 1600-2000 1800-2200
13 – 16 yrs 1600-1800 2000 2200-2400
17 – 18 yrs 1800 2000 2400
19 – 20 yrs 2000 2200 2400
21 – 25 yrs 2000 2200 2400
26 – 30 yrs 1800 2000 2400
31 – 35 yrs 1800 2000 2200
36 – 40 yrs 1800 2000 2200
41 – 45 yrs 1800 2000 2200
46 – 50 yrs 1800 2000 2200
51 – 55 yrs 1600 1800 2200
56 – 60 yrs 1600 1800 2200
61 – 65 yrs 1600 1800 2000
66 yrs and up 1600 1800 2000

 Part II – Recommended Calorie intake for males

Age Group Male
(sedentary)
Male
(moderately active)
Male
(active)
4 – 8 yrs 1200-1400 1400-1600 1600-2000
9 – 12 yrs 1600-1800 1800-2200 2000-2400
13 – 16 yrs 2000-2400 2200-2800 2400-3200
17 – 18 yrs 2400 2800 3200
19 – 20 yrs 2600 2800 3000
21 – 25 yrs 2400 2800 3000
26 – 30 yrs 2400 2600 3000
31 – 35 yrs 2400 2600 3000
36 – 40 yrs 2400 2600 2800
41 – 45 yrs 2200 2600 2800
46 – 50 yrs 2200 2400 2800
51 – 55 yrs 2200 2400 2800
56 – 60 yrs 2200 2400 2600
61 – 65 yrs 2000 2400 2600
66 yrs and up 2000 2200 2600

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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)