FDA Recommended Daily Allowances

Many of us remember learning about the food pyramid in grade school. It is the FDA's guide to how many servings of what foods we needed to eat each day for a healthy diet. In 2005, the food pyramid was replaced with a new one. The following recommendations are based on age, physical activity and sex and are appropriate for individuals who get less than 30 minutes of exercise daily.

Vegetables

• Diets containing lots of fruits and vegetables can reduce risk factors for cardiovascular disease, Type-2 diabetes, cancer of the mouth, stomach and colon, and can help reduce the risk of developing kidney stones. Fruits and vegetables are also a rich source of potassium for healthy bones.

  The recommended daily allowance for young children 2 to 8 years of age is 1 to 1½ cups of vegetables daily. Girls 9 to 18 should get 2 to 2½ cups of vegetables each day while boys in the same age group need 2½ to 3 cups a day. Women, aged 19 to 50 should consume 2½ cups of vegetables daily, and women over the age of 50 need 2 cups daily. Men, in the 19 to 50 age group should eat 3 cups of vegetables a day and men over the age of 50, 2½ cups a day.

Fruits

• Fruit consumption for children from 2 to 8 years old should be 1 to 1½ cups daily. Girls aged 9 to 18 are recommended to eat 1½ cups of fruit a day. Boys in the same age group should have 1½ to 2 cups of fruit daily. The recommendation for women aged 19 to 30 is 2 cups of fruit per day and for women over 30, 1½ cups each day is recommended. Men over the age of 19 should have 2 cups of fruit a day.

Milk Group

• Milk contains calcium for strong bones and teeth it is also rich in potassium and helps maintain a healthy blood pressure. Vitamin D helps maintain healthy levels of phosphorous and calcium. Milk is equally beneficial whether it is low fat milk or fat-free.

  The FDA recommends that young children, ages 2 through 8 consume 2 cups of milk a day. Both girls and boys 9 to 18 should have 2 cups a day. The recommendation for men and women over the age of 19 is 3 cups per day.

Grains

• High-fiber foods found in the grain category such as whole wheat breads and cereals, oats and bran can help reduce the risk of coronary heart disease, reduce instances of constipation. When at least 3 ounces of grain are consumed daily, it can help maintain a healthy weight.

  Grains are measured in equivalents. For instance, 1 cup of dry cereal or a single slice of wheat bread is considered equivalent to one ounce of grain, ½ cup of cooked rice, pasta or cooked cereal would be a one-ounce equivalent.

  Children ages 2 and 3 are recommended to have 3 ounces a day. The recommendation for children 4 to 8 is 4 to 5 ounces. For girls aged 9 to 13 the recommendation is 5 ounces and girls 14 to 18 it is 6 ounces. Boys 9 to 13 should have 6 ounces of grain a day and for boys 14 to 18 the daily recommendation is 7 ounces. Women 19 to 50 should have 6 ounces of grains daily. After age 50, 6 ounces daily is recommended. The RDA for men 19 to 50 is 8 ounces and men over 50 only 6 ounces.

Meats

• This category includes all meats and poultry and recommends making lean selections. Also included in this group are fish, eggs, peas, beans and nuts and seeds. This category is comprised of rich sources of protein, vitamin E, iron, zinc, niacin, riboflavin and magnesium. A one-ounce equivalent in this group is equal to ¼-cup dry cooked beans, 1 egg, 1 ounce of nuts, or 1 tablespoon of peanut butter. For vegetarians and vegans, equivalents are used to replace the consumption of meat.

  Children 2 to 3 years old should have 2 ounces of meat or equivalents. At ages 4 to 8, 3 to 4 ounces are recommended. Girls ages 9 to 18 should have 5 ounces and boys ages 14 to 18 should have 6 ounces. Women 19 to 30 should have 5½ ounces of meat a day and women over 30, 5 ounces of meat or equivalents. Men, 19 to 30 are recommended to consume 6½ ounces of meat daily. The recommendation for men from the age of 31 to 50 is 6 ounces and men over 50, 5½ ounces.