Nutrition

New Dietary Reference Intakes (DRIs)

Macronutrients:
  - Carbohydrates 45-65% of calories
  - No more than 25% of calories from sugar. Lowest in take of
       carbohydrates is 130 grams per day
  - Protein 10-35 % of calories (0.8 g of protein/kg of body weight)
  - Fats 20-35% of calories, mostly from vegetable sources

Saturated fat, cholesterol, and trans fats provide no beneficial role so the "maximum safe intake level for each would be zero." Because this would be very difficult for most persons (to follow a plant based diet), "we recommend keeping consumption of saturated fat, trans fatty acids, and cholesterol as low as possible."

Alpha-linolenic fatty acid. For the first time their in now a recommended intake for alpha-linolenic acid, an n-3 fatty acid. They recommend at least 1.1 grams per day for women and 1.6 grams per day for men.

Plant proteins are adequate in protein. "People who consume a varied vegetarian diet can get the same quality of protein and similar amounts of nitrogen [protein] as yielded by animal protein or a mixed diet."

Moderate intake of added sugars (soda pop, pastry, cookies, candy, etc.). A high sugar intake contributes to excess calories, obesity, lower intake of vitamins and minerals, and a poorer overall diet.

Increase the intake of dietary fiber. Up to age 50, men ought to eat at least 38 grams and women 25 grams of total fiber daily. Because of the decline in food intake after age 50, men ought to eat 30+ grams and women 21+ grams.

Physical activity. For maximum benefit from physical activity they recommend that all healthy adults get one hour of moderate intensity physical activity such as brisk walking daily. Persons who get more intense physical activity such as running or cycling may require shorter duration. A half hour of exercise daily is inadequate for most people to achieve energy balance and weight management.

Reference

National Academy of Sciences, Institute of Medicine, Food and Nutrition Board, Dietary Reference Intakes, released Sept. 5, 2002

Making Healthy Choices articles are written by Don Hall, DrPH, CHES president of LifeLong Health with contributions from associated health professionals. Content is general health information from evidence based research. It's purpose is not to treat disease or take the place of advice by your doctor but to promote healthy lifestyles. Persons with health problems should contact their physician for specific guidance.

Copyrighted 2002 by PrevMedix LLC. All rights reserved. Do not make unauthorized copies.

Updated: 12/17/02