Intake requirements
USDA MyPlate
At least 2 cups of fruits, 2 ½ cups of vegs, & 3 oz of whole grains daily! At least 1 ½ cups of beans & peas weekly!
Dietary Guideline (2020-2025)
≥2 yrs: 14 g of fiber per 1000 kcal intake 12-23 months: 19 g (AI, Adequate Intake) 6-11 months: N/A
FDA recommended DV of fiber
28g/d/2000kcal "Excellent": 20% of DV/serving, which is 5.6g
AI for fiber: to protect against CHD
38 g/d (men 19-50 yr) 31 g/d (men ≥51 yr) 25 g/d (women 19-50 yr) 21 g/d (women ≥51 yr)
Protein
EAR: 0.66 g/kg/d (for adults) RDA: 0.8 g/kg/d (adults) RDA: - Male 19-50 yo:56 g - Female 19-50 46 g - Pregnant Female 71 g in last 2 trimester AMDR: - 10%-35% of calories - 50-175 g for a 2000 kcal diet
Carbohydrate
RDA: - 130g/day for adults & children>1yr (based on providing adequate glucose to meet energy needs of the brain. AMDR: - 45%-65% of total kcal Added sugar: DRI: no more than 25% of total daily kcal WHO&2020-2025 DGAC: - <10% of calories per day starting at age 2. Avoid foods and beverages with added sugars for those younger than age 2! AHA recommendation: - : limit intake of added sugars to no more than half of discretionary kcal! • Most American women: <100 kcal/d (5 tsp) • Most American men: <150 kcal/d (9 tsp) • Children 2-18 years: 6 tsp • Children under 2 years: no added sugar.
AI for lipids
Total fat: - 30-31 g/day for infants - No AI for total fat for adults Linoleic Acid: (18:2, n-6) - 17 g/day for young men - 12 g/day for young women Alpha Linolenic Acid:(18:3, n-3) - 1.6 g/day for young men - 1.1 g/day for young women AMDR: - 20%-35% of calories - 44-77 g for a 2000 kcal diet Dietary guideline (2020-2025): - Limit saturated fat to less than 10% of calories per day starting at age 2