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FDA Recommended Dietary Allowances

The Food and Drug Administration, or FDA, gives recommendations for daily intake of vitamins, minerals, calories and other dietary elements. The guidelines given by the FDA are based on average intakes necessary for good health and nutrition for both men and women of a wide variety of age groups. Though some variations are necessary for individual nutritional needs, the basics outlined by the FDA's recommended allowances are necessary for good health.

  1. Fats and Cholesterol

    • Fats and cholesterol are necessary parts of good health. With all the bad publicity about eggs, high cholesterol, fat content and the blocking of arteries, many people try to avoid fats and cholesterol. But that can be just as bad for your health as eating too much. The body needs some fat and cholesterol to function properly. For a 2,000-calorie diet, the FDA recommends 65 grams of total fat intake in a day, with 20 grams of saturated fat and 45 grams of unsaturated fats. Suggested cholesterol intake is 300 milligrams a day. Total percentages are recommended at 20 to 35 percent of calories from food and only 10 percent of calories from saturated fats. Percentages are necessary for determining appropriate nutrition for all calorie intake diets.

    Carbohydrates and Sugars

    • Despite the bad reputation that carbohydrates and sugars have in regard to weight gain, they are extremely important to a healthy diet. The key to carbohydrates is choosing the right carbohydrates. Natural and unprocessed carbohydrates and sugars are healthy and nutritious. The FDA suggests eating foods that are high in fiber and getting at least 14 grams of fiber per 1,000 calories of a diet. Whole grains, milk products, fruits and vegetables are high in carbohydrates, but they are also high in fiber and low in calories, making them ideal for weight loss. The FDA recommends 45 to 65 percent of all calories consumed in a diet consist of carbohydrates that are high in fiber.

    Sodium and Potassium

    • Salt and potassium are important for regulating the body and remaining healthy. And balancing salt and potassium intake is critical to good health. Too much salt results in high blood pressure and other health problems. The FDA recommends ingesting less than 2,300 milligrams, or 1 teaspoon, of salt daily for adults who eat 2,000 calories a day and getting as much natural potassium from fruits and vegetables as possible. Foods like bananas, which are high in potassium, are ideal for any diet. Lowering salt intake can reduce blood pressure and improve health. It is recommended that adults that are middle-aged or older, have hypertension or have genetic predispositions to high blood pressure or similar health risks consume less than 1,500 milligrams of salt due to the health risks.

    Vitamins and Minerals

    • The amounts of vitamins and minerals a person should ingest vary based on age and gender. For most individuals, taking a multivitamin and eating a healthy diet provides the appropriate amount vitamins and minerals necessary for the body. Doctors sometimes suggest calcium or iron supplements for women, as bone loss is a common problem with women, and iron counts in women tend to be low, especially during pregnancy.

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