By Zaidie Crowe
Every five years, the US Department of Health and Human Services [HHS] and the US Department of Agriculture [USDA] update their dietary components’ guidelines for a healthy population. It is scientifically true that there is a direct relationship between a healthy eating plan and developing chronic diseases in our lifetimes. The Dietary Guidelines for Americans 2020–2025 aim to provide reliable information to positively impact dietary choices to maintain good health, reduce the risks for chronic medical conditions and prolong life expectancy and healthy lifestyles.
Some diet-related chronic diseases include type 2 diabetes, obesity, heart disease, liver disease, certain types of cancer, and dental caries. These are diseases that are positively improved and or reversed through a properly balanced diet. Therefore our eating patterns and our daily food and beverage intake components play a significant role in our overall health and wellness.
The amount of nutrient that supports a balanced diet for adults who do not have excess weight or other medical issues daily is as follows –
- 1,800 to 2,000 calories daily for adult females between 19 to 50 years old
- 1,600 calories daily for females 51 years old and more
- 2,200 to 2,400 calories daily for males between 19 to 50 years old
- 2,000 calories daily for males 51 years and more
- Some individuals caloric need may vary depending on their specific circumstances and their health provider’s recommendation
However, dietary intake must consist of nutrient-dense foods so that the food we eat nourishes our bodies and helps us maintain good health and longevity. The Dietary Guidelines reported that many Americans lack four vital nutrients in their diets. These nutrients are calcium, potassium, dietary fiber, and vitamin D.
Food is always the first choice for getting the nutrients that our body needs to be healthy. However, if you feel that your diet is not providing the necessary amounts of these nutrients, talking with your doctor about supplementation will help to allay your fears. The following portions for each of the four nutrients are not exclusive or treated as a medical prescription for everyone. Discuss the appropriate recommendations for yourself or your loved ones with your primary care physician or nutritionist.
Calcium
Amount:
Women: 1,000 to 1,200 milligrams (mg);
Men: 1,000 mg
Sources:
8 ounces of plain, nonfat yogurt: 488 mg;
1 cup low-fat or soy milk: 301 to 305 mg;
1 cup cooked spinach: 245 mg;
1/2 cup tofu: 434 mg.
Potassium
Amount:
Women: 2,600 mg;
Men: 3,400 mg
Source:
1 cup cooked lima beans: 969 mg;
1 medium baked potato with skin: 926 mg;
1 cup cooked acorn squash: 896 mg;
1 medium banana: 451 mg;
Dietary fiber
Amount:
women 22 to 28 mg;
men: 28 to 34 mg
Source:
1 cup shredded wheat cereal: 6.2 mg;
3 cups popcorn: 5.8 mg;
1/2 cup navy or white cooked beans: 9.3 to 9.6 mg;
1 cup berries (raspberries, blackberries, blueberries): 6.2 mg to 8 mg.
Vitamin D
Amount:
Women and men: 600 international units (IU)
Source:
1 cup unsweetened soy milk: 119 IU;
1 cup 1% milk: 117 IU;
8 ounces nonfat plain yogurt: 116 IU;
1 cup 100% fortified orange juice: 100 IU.
