232 RDA's
Sugar
100g max per day
no more than 20% of total calories (based on 2000 cal diet)
Fiber
38g/day men
25g/day women
Polyols
15g/day
Carbohydrates
45-65% of daily cals
--> same for older adults
Pregnancy: 50-65%
Children: 50%
Fats
20-35% of total energy
--> same for older adults
--> 2-3 tbsp of healthy fat
Children: 25-30%
Polyunsaturated fats
1-2tbsp per day
supplements not exceeding 2g/day
proteins
RDA: 0.8G/kg
majority of adults: 1g/kg
--> 10-35% energy
Children: 0.85-0.95g/kg
Older adults: 1-1.2g/kg
--> 15% of energy
--> 40% of intake in the evening
Protein for athletes
1.6g/kg
child athletes: 1.2-1.8g/kg
protein during physical activity recovery
0.23-0.3g/kg and maybe some carbs
Vitamin C
75mg/day for women
90mg/day for men
-->35mg/day more if you smoke nic
Vitamin B12
2.4mcg from food
500mcg for supplementation
Pregnancy: 600mcg from supplements
Increase intake after 50 years old
Vitamin D
600 IU
Increase intake after 70 years old
Vitamin A
900mcg for men
700mcg for women
Pregnancy: 700mcg
Vitamin E
15mg
Vitamin K
120mcg Men
90mcg Women
Macro Minerals
Over 100mg/day
Trace Minerals
Under 100mg/day
Iron
8mg/day Men
18mg/day Women
pregnancy: 27mg/day
--> amount for females increases with mensturation (at 13-18 years old)
--> decrease after 50 years old for women
Zinc
8mg Women
11mg Men
Calcium
1000mg/day
Pregnancy: 1000mg or more
Children: 1300mg
Older adults: increase after 50y for women, 70y for men
Sodium
AI is 1500mg
max is 2300mg
Magnesium
320mg Women
420mg Men
Potassium
4700mg
Water
2.7L Women
3.7L Men
2L/3L from water, remaining 0.7L should come from food
Children: hydration should be encouraged
Older adults: decreased thirst response, influenced by medication, drinking strategies during PA important
Caffiene
400mg
Pregnancy: 200-300mg
Omega 3's during pregnancy
200mg/day during pregnancy and breastfeeding
Artificial Sweeteners
Less than 50g/kg per day is safe
Prebiotics
10g/day
Resistant Starch
5g/day