Recommended Daily Values for Nutrition
The Recommended Daily Intake (RDI) for proper nutrition is based on a 2,000 calorie diet. It is sufficient for the nutrition of most healthy individuals throughout the United States. These daily values are intended for people four years old and up who have a healthy body mass index and no other medical conditions.
Fat
It is suggested to most individuals following the RDI to consume approximately 65 grams of fat every day. At least 20 grams of this aspect needs to come from fatty acids, which can be found in fish, walnuts, canola oil and leafy green vegetables.
Protein
The RDI recommends getting about 50 grams of protein on a daily basis. This nutrient is necessary for every cell type in the body. Effective sources of this nutrient are found in lean meats, poultry, nuts, beans and tofu.
Sodium
The recommended amount of sodium to be consumed each day is just 2300 milligrams, which is approximately one teaspoon of table salt, the most common source of sodium. It can also be found in processed foods. Most Americans consume far more than the recommendation because salt as become a staple in food seasonings.
Potassium
Following the RDI, it is recommended that you consume 4700 milligrams of potassium each day. A sufficient intake of the nutrient on a daily basis is said to reduce the risk of hypertension and in some cases stroke. Adequate sources of potassium are received from bananas, parsley, potatoes, chocolate and avocados.
Fiber
Fiber is necessary for the proper functioning of the digestive tract. The RDI estimates most healthy humans need to consume 25 grams of this nutrient each day. It is important to consume sufficient fluids each day to avoid the negatives of fiber consumption, such as flatulence and constipation. Sources rich in fiber include legumes, most fruits, broccoli, whole grains and flax seeds.
Cholesterol
Most people in optimal health need 300 grams of cholesterol every day. This steroid is necessary for many different functions in the body. It is broken into two main categories: LDL and HDL. LDL is low dense lipoproteins, and they are seen as good cholesterol. HDL is the opposite, as it is high density and seen as bad cholesterol. The levels of each in your body should balance out to prevent the risk of heart attack and stroke. Cholesterol can be found in animal products such as meat, cheese and eggs. Plant-based cholesterol can be consumed from sources such as peanuts but there are significantly less amounts of cholesterol in these foods.