Eating Your Required Daily Nutrition Needs Helps You Have Renewed Energy
Determining the source requirements for your nutritional needs can be difficult.
After much research, I found the key to determining your daily nutrient recommendations. It is from the USDA National Agricultural Library and titled DRI Calculator for Healthcare Professionals. DRI stand for Dietary Reference Intakes. Anyone can use it but they certainly hide it well for non-professionals.
“This tool will calculate daily nutrient recommendations based on the Dietary Reference Intakes (DRIs) established by the Health and Medicine Division of the National Academies of Sciences, Engineering and Medicine. The data represents the most current scientific knowledge on nutrient needs however individual requirements may be higher or lower than DRI recommendations.
By entering height, weight, age, and activity level, you will generate a report of; Body Mass Index, estimated daily calorie needs in addition to the recommended intakes of macronutrients, vitamins, and minerals based on DRI data.”
Use this form: DRI Calculator for Healthcare Professionals
Based on this calculator for me, an 80 year old female, I designed a Google doc using an inserted table to show me my daily requirements. This is not what I eat everyday. Also I add foods of interest — all non-processed of course.
Daily requirements (grams)
Protein 60 Carbs 215–311 Fiber 21 Fat 43–74
From “6 Essential Nutrients and Why your Body Needs Them”:
“Essential nutrients are compounds that the body can’t make or can’t make in sufficient quantity. According to the World Health OrganizationTrusted Source, these nutrients must come from food, and they’re vital for disease prevention, growth, and good health.
While there are many essential nutrients, they can be broken into two categories: macronutrients and micronutrients.
Macronutrients are eaten in large amounts and include the primary building blocks of your diet — protein, carbohydrates, and fat — which provide your body with energy.
Vitamins and minerals are micronutrients, and small doses go a long way. There are six main groups of essential micronutrients and macronutrients.”
From “Boiling down the dietary guidelines”:
n an environment that promotes high-calorie, nutrient-poor foods with a more sedentary lifestyle, too many Americans are regularly eating too many calories. Hence, the obesity epidemic and related health problems such as heart disease and type 2 diabetes.
The good news is that a large body of evidence shows that healthy-eating patterns and regular physical activity can help people achieve and maintain good health and reduce the risk of chronic diseases.
The 2015–2020 Dietary Guidelines for Americans provide five overarching recommendations:
- Follow a healthy-eating pattern. A healthy-eating pattern and an appropriate calorie level will help you get the nutrition you need, achieve and maintain a healthy weight, and reduce your risk of chronic diseases.
- Focus on variety, nutrient density and amount. To meet your nutrient needs and stay within your calorie limit, choose a variety of nutrient-dense foods across all food groups. Nutrient-dense foods include vegetables, fruits, whole grains, and fat-free or low-fat dairy products.
- Limit calories from added sugars and saturated fats, and cut back on sodium. Follow an eating pattern that is low in added sugars, saturated fats and sodium.
- Shift to healthier food and beverage choices. Choose nutrient-dense foods and beverages across all food groups in place of less healthy choices.
- Support healthy-eating patterns for all. Everyone has a responsibility for supporting healthy-eating in all settings, such as at home, work or school, or wherever food is available.
