The Recommended Daily Allowance, or Recommended Dietary Allowance, refers to the amount of nutrients required for health for 98 percent of individuals. The RDA refers to vitamins and minerals, rather than food groups -- but the U.S. Department of Agriculture Food Guide Pyramid offers a recommendation for the types and amounts of foods that can help you reach your RDA of nutrients. The exact amount of each food you should eat really depends on your age, gender, size, activity level and total calorie intake, but there is a minimum range for adults aged 19 to 50 years.
Grains
The grain category includes cereals, rice, pasta, crackers, baked goods and bread. Women should take in a minimum of 6 oz. of grains daily, while men -- due to their tendency to be larger and take in a greater number of calories -- need 8 oz. An ounce is equivalent to ½ cup of pasta or rice, or a slice of bread the size of a cassette tape. The USDA emphasizes the importance of whole grains, which help you reach your RDA for B vitamins, zinc and fiber. The Institute of Medicine recommends a minimum of 25 g of fiber daily for women and 38 g of fiber daily for men.
Vegetables
Fresh orange and green vegetables help you get vitamins A, C and K needed to keep your body healthy. The USDA recommends women get a minimum of 2 ½ cups daily and men 3 cups daily. Note that a cup of raw, leafy greens like spinach, romaine or kale counts as a ½-cup serving.
Fruits
Women should aim to eat 1 ½ cups of fruit and men 2 cups, minimally. One-half cup of dried fruit counts as a full-cup serving as does 8 oz. of fruit juice. A piece of whole fruit, about the size of a baseball, also counts as one cup and contributes to your vitamin and fiber needs.
Meats, Beans and Nuts
Poultry, fish, nuts, beans, eggs and red meat all provide protein, iron, choline and B vitamins. The USDA recommends 5 to 5 ½ oz. per day for women and 6 to 6 ½ oz. daily for men. One egg, a ½ cup of nuts, a tablespoon of peanut butter, ¼ cup of cooked beans and ¼ cup of tofu all count as 1 oz. equivalents.
Dairy
Both men and women should strive to take in 3 cups of dairy daily. Choose low-fat or non-fat options to limit consumption of saturated fat. Milk, cottage cheese, yogurt, hard cheese and kefir all contribute to this requirement. Milk helps you reach your RDA for calcium and vitamin D.
Oils
The allowance for oil ranges from 5 to 7 teaspoons. Younger men should consume on the high end of this range and women over 30 should go for the low end. The USDA notes that most Americans obtain enough oils and fats through the food they eat, but should emphasize unsaturated sources such as plant oils, nuts and avocados. The Institute of Medicine recommends fats make up 20 to 35 percent of total daily calories.
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