Keep a tab on your Daily Diet Allowance
Reference Daily Diet Allowance
Nutrition is the science which deals with food, food consumption and energy generation for cells in the body. Nutrition affects health and nourishment of the body. So, it is a vital part of our life and is not only related to eating and enjoying food. To create awareness about nutrition science and improve nutritional status, National Nutrition Week is celebrated from 1st Sept to 7th Sept.
Carbohydrate, Protein and Fat are three important nutrients known as Macronutrients. Vitamins and Minerals are Micronutrients which are required in traces but they are of prime importance. Reference daily allowance (RDA) is estimated amount of nutrients required by human body. Age, sex, physical activity, psychological status of an individual affects RDA.
Following is the Reference Daily Allowance (RDA) for Indians prescribed by ICMR -
Group
|
Kcal requirement
|
Protein gm
|
Fat gm
|
Calcium mg
|
Iron mg
|
Men -
Sedentary life style
Moderate life style
Heavy work
|
2425 Kcal
2875 Kcal
3800 kcal
|
60gm
|
20gm
|
400mg
|
28mg
|
Women -
Sedentary life style
Moderate life style
Heavy work
Pregnant
|
1875Kcal
2225Kcal
2925Kcal
+ 300 kcal
|
50gm
+15gm
|
20gm
30gm
|
400mg
1000mg
|
30gm
38mg
|
Infant -
O to 6 months
6 to 12 months
|
108 / Kg
98 / kg
|
2.05 / Kg
1.65 / Kg
|
|
500mg
500mg
|
|
Children -
1 - 3 yrs
4 - 6 yrs
7 - 9 yrs
|
1240Kcal
1690
1950
|
22gm
30gm
41gm
|
25gm
|
400mg
|
12mg
18 mg
26mg
|
Boys -
10 - 12
13 - 15
16 - 18
|
2190Kcal
2450Kcal
2640Kcal
|
54gm
70gm
78gm
|
22gm
22gm
22gm
|
600mg
600mg
600mg
|
34mg
41mg
50mg
|
Girls -
10 - 12
13 - 15
16 - 18
|
1970Kcal
2060Kcal
2010kcal
|
57gm
65gm
63gm
|
22gm
22gm
22gm
|
600mg
600mg
600mg
|
19mg
28mg
30mg
|
For more information on diet, nutrition, health, weight loss or fitness contact DesiDieter Health and Diet Experts.
2 Comments
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