A balanced diet plan is the best way to improve or maintain your health. Your body requires a balanced amount of nutrients per day for proper functioning.
Do you know what are the nutrition components of the balanced diet and what recommended daily nutrition intake is?
You will get answers to all these questions in this post. So let’s come to the point and have daily nutrition chart for adults.
List of Essential Nutrients Required Per Day:
How much Calories you need as per your age: Brief Idea
Your calories requirement changes with age, gender and your activity level. Let’s have a detailed chart to know it better.
[Image] – Source: Web MD
Recommended daily nutrition intake for Adults:
1) How much protein you need per day:
Protein is very important for all of us, it is required for your body development like hairs, skin and muscles. If you are not taking enough protein from your daily diet, your body and entire health suffer.
However, there is a different-2 opinion on protein intake requirements per day. Most of the official nutrition organization suggest modest protein intake per day.
The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight or 0.36 grams per pound.
Protein amount for the average sedentary man and woman:
Men: 56 grams per day
Woman: 46 grams per day
Your protein intake should be according to your body weight for proper growth and to prevent other health problems and deficiencies.
2) Minerals required for body per day:
Minerals are very important for healthy body and mind. Some essential mineral required for body per day for the proper functioning of heart, mind, bones and skin.
Let’s have a complete chart of minerals you need per day.
|S.N.||Minerals Name||Required amount per day|
|2||Calcium||1000 mg (but not more then 1500 mg)|
|3||Chlorine||3400 mg (In chloride form)|
|4||Chromium||120 µg/mcg (but not more then 200 µg)|
|5||Copper||2 mg (but not more then 10 mg)|
|8||Iron||15 mg (but not more then 20 mg)|
|9||Magnesium||350 mg (but not more then 400 mg)|
|11||Molybdenum||75 µg/mcg (but not more then 200 µg/mcg)|
|12||Nickel||1 mg (Skin problem if taken more)|
|13||Phosphorus||1000 mg (No more then 250 mg per dose)|
|14||Potassium||3500 mg (note more then that)|
|15||Selenium||35 µg/mcg (not more then 250 µg/mcg)|
|18||Zink||15 mg (not more then 25 mg)|
Tip: These are suggested amounts of minerals per day, avoid taking more than that until your doctor suggests.
How you can get required daily mineral easily:
You can Easily fulfill your daily mineral need by taking Dairy products, Fruits, Green vegetables, nuts, beans and seasonal foods.
You should also Read: 6 main factor to attain good health
3) Vitamins required daily:
Human being required specific number of vitamins daily for better functionality of brain and body. Let’s have a list of main vitamins for your information.
Vitamins Recommended daily intake chart:
|S.No.||Vitamins||Recommended daily intake||Over dosage (mg or µg/day)||Natural Source|
|1||Biotin (B-complex)||30 µg||No information found||[Egg yolks, almonds, cauliflower, cheeses, mushrooms, sweet potato, spinach etc.]|
|2||Folate (B-complex)||400 µg||Doses larger than 400 µg may cause anaemia and may mask symptoms of a vitamin B12 deficiency||Dark green vegetables like broccoli and spinach and dried legumes such as chickpeas, beans and lentils are naturally good sources of folate.|
|3||Vitamin A||600 µg||Extremely high doses (>9000 mg) can cause dry, scaly skin, fatigue, nausea, loss of appetite, bone and joint pains and headaches||[cream cheese, hard-boiled egg, Cheddar, Camembert, Butter etc.]|
|4||Vitamin B1 (thiamin)||1-4 mg||No toxic effects resulting from high doses have been observed||Dried milk, nuts, oats, oranges, eggs, seeds, legumes, peas, rice, pasta, breads, cereals and flour and yeast.|
|5||Vitamin B2 (riboflavin)||1-6 mg||Doses higher than 200 mg may cause urine colour alteration||Eggs, nuts, dairy products, broccoli, Brussel sprouts, wheat germ, wild rice, mushrooms, soybeans, green leafy vegetables and whole grain|
|6||Vitamin B3 (niacin)||18 mg||Doses larger than 150 mg may cause problems ranging from facial flushing to liver disease||Yeast, poultry, cereals, legumes, milk, green leafy vegetables, and seeds|
|7||Vitamin B5 (patothenic acid)||6 mg||Dose should not exceed 1200 mg; this may cause nausea and heartburn||yeast, egg yolk, broccoli, peanuts, milk, yogurt, legumes, mushrooms, avocado, and sweet potatoes.|
|8||Vitamin B6 (pyridoxine)||2 mg||Doses larger than 100 mg may cause numbness and tingling in hands and feet||eggs, legumes (beans and peas), nuts, seeds, and soy products.|
|9||Vitamin B12 (cobalamine)||6 µg||Doses larger than 3000 µg may cause eye conditions||eggs, milk, and milk products.|
|10||Vitamin C (ascorbic acid)||75 mg||No impacts of over dose have been proven so far||Cantaloupe, orange and grapefruit, watermelon, Kiwi fruit, Mango, Papaya, Pineapple, Strawberries, raspberries, blueberries and cranberries.|
|11||Vitamin D (cholecalciferol)||5 µg||Large doses (>50 µg) obtained form food can cause eating problems and ultimately disorientation, coma and death||Dairy products, orange juice, soy milk, cereals, Cheese and Egg yolks.|
|12||Vitamin E (tocopherol)||10 mg||Doses larger than 1000 mg cause blood clotting, which results in increased likelihood of haemorrhage in some individuals||nuts such as almonds, peanuts and hazelnuts, and vegetable oils such as sunflower, wheat germ, safflower, corn and soybean oils|
|13||Vitamin K||80 µg||Large doses of one form of vitamin K (menadione or K3) may result in liver damage or anaemia||Eggs, Green leafy vegetables, such as kale, spinach, turnip greens, collards, Swiss chard, mustard greens, parsley, romaine, and green leaf lettuce.
Vegetables such as Brussels sprouts, broccoli, cauliflower, and cabbage.
Info source: https://www.lenntech.com/recommended-daily-intake.htm#ixzz5PUMkdit6
4) How much fat you should eat each day:
Your daily fat intake in diet can affect your health positively and negatively both. If you are taking too much daily calories from fat on regular basis then it will affect your health negatively in long term.
Tip: If you are healthy adult then you should not consume more than 20%-35% of total daily calories from dietary fat. So if you’re on a 2,000 calorie a day diet plan, 400 to 700 calories can come from dietary fat, which translates to between 44 and 78 fat grams a day.
There are 4 types of fat you should aware about.
1. Trans Fat: it is totally garbage and you should avoid it completely.[Mostly Junk foods are source of trans fat]
2. Saturated Fat: It is not as bad as people think, definitely it should not be avoided completely.
Here is recommended limit of daily saturated fat intake, average man should not intake 30 gms and woman should not consume 20 gms of saturated fat daily.
3. Monounsaturated fat and polyunsaturated fat: These fats should comprise the majority of your daily fat intake.
4. Omega 3 fatty acid: you should also add sufficient amount of omega 3 fatty acid in your daily diet.
Most of the health organizations recommend a minimum of 250-500 mg of omega 3 fatty acid combined EPA and DHA each day for healthy adults
5) How many Carbohydrates should you eat daily?
Carbohydrate is important for your body and brain. According to dietary guidelines your 45-65% of daily calories should come from carbs. So, if you are taking 2000 calories daily then 900 to 1300 calories should come from carbohydrates.
In grams, 225 to 325 grams of carbs you should consume daily for better functioning of body and brain.
Natural and healthy source of carbohydrates you should consume:
Sweet Potatoes, Legumes, Milk, Fruits, Popcorn, Potatoes and Whole Grains are some of good source of carbs.
6) How much fiber you need daily?
Fiber is essential part of your healthy diet, it is important to maintain weight and also prevents you from diabetes and heart disease.
According to dietary guidelines, 30-38 grams fiber a day for adult men and 25 grams fiber a day for adult women, and 21 grams fiber a day if a woman is 51 years or older is recommended.
Another general guideline is to get 14 grams of fiber for every 1,000 calories in your diet.
7) How much water you should drink daily?
Water play a very important role in proper functioning of your brain and energy level of your body. There is no such fix limit for daily drinking water but you should drink at least 8 glass of water every.
Water need changes according to your geological position, temperature where you live and your daily activity level. So, adjust your water intake according to summer or winter also. You may need more than 8 glasses of water in summer and less than 8 glasses of water in winters.
8)Daily Cholesterol Requirements:
Maybe you are worry about your cholesterol intake but do you know the daily cholesterol intake limits?
– Healthy adults should consume no more than 300mg of cholesterol per day.
– If you have diabetes problem, high cholesterol level or heart disease, don’t consume more than 200mg of cholesterol daily.
9) How much added Sugar you need daily?
Most of us don’t know that sugar is also important for proper functioning of our body, it should not be avoided completely in our diet. You should consume a specific amount of added sugar per day to stay fit and healthy.
According to the health experts, daily 150 calories for men and 100 calories for women should come from added sugar.
It means, an adult men should consume no more then 30-40 grams of added sugar(9 teaspoons) per day and an adult women should not consume 20-25 grams(6 teaspoons) of added sugar per day.
Everything is harmful for you if consuming excessively, no matter it is water or bread. Your diet should be balanced and controlled if you want a healthy body.
I have described the correct amount to consume for all the 9 essential nutrients required per day for good health. If you will apply this in your daily diet plan then it will surely help you if you are looking how to lose weight fast.
Tip: These amounts of nutrients are suggested for general cases, ask your doctor before any diet suggestions and over dosses of nutrients for you.
I hope you found it helpful as I provided all 9 nutrients at a single page, now you can set your diet goals with the help of this blog.
Tell me in the comment section, what diet plan or nutrients plan you follow in your daily life? Fell free to drop a line.
Thanks and stay fit!
Author: Ashu Pareek
Ashu Pareek is Blogger, Yoga Trainer and founder of Yoga Holism. He loves to help people to improve their daily life and fitness. He teaches how to get peace and happiness in life.