The United States Food and Drug Administration, otherwise known as the FDA, has a list of recommended daily values of nutrients that should be met and other that should not be exceeded for optimal health. This list is based on a 2,000 calorie diet for adults and children over the age of four. You might have different health needs so talk to your doctor to make sure you are getting the right amount of nutrients for your specific lifestyle.
Fat and Sodium
The FDA provides limits on how much fat and sodium you should consume each day to stay healthier. These are maximum amounts, meaning you should try to stay below the listed amounts. Fat includes total fat, saturated fat and cholesterol. Sodium is not fat but it does have recommended limits on it as well. You should consume no more than 65 g of total fat per day, 20 g of saturated fat, 300 mg of cholesterol and 2,400 mg of sodium.
Carbohydrates and Fiber
The FDA offers recommended daily values for total carbohydrate and dietary fiber intake. These represent minimum amounts, meaning you should try to consume the listed amount, or more, every day. Your total daily carbohydrate intake should be at least 300 g and your total daily fiber intake should be at least 25 g.
Vitamins
Vitamins are an essential part of healthy living and the FDA has recommendations on how many you should consume each day. Most of these are minimum amounts, so be sure to consume at least the listed amount. Your daily diet should include 5,000 International Unites of Vitamin A, 60 mg of Vitamin C, 400 International Units of Vitamin D, 30 International Units of Vitamin E and 80 mcg of Vitamin K.
There are also several B Vitamins on the list. You should have at least 2 mg of Vitamin B6 and 6 mcg of Vitamin B12 each day. The recommended daily value of thiamin, or Vitamin B1, is 1.5 mg; riboflavin, or Vitamin B2, is 1.7 mg; niacin, or Vitamin B3, is 20 mg and pantothenic acid, or Vitamin B5, is 10 mg. You should also consume at least 300 mcg of biotin, or Vitamin B7 and 400 mcg of folate, or Vitamin B9 each day. If you have vitamin deficiencies or other health problems, be sure to ask your doctor about your daily intake of vitamins.
Other Nutrients
Many other nutrients are also included in the FDA's list of daily recommended nutrition. Each day you should consume at least 3,500 mg of potassium, 50 g of protein, 1,000 mg of calcium, 18 mg of iron, 1,000 mg of phosphorus, 150 mcg of iodine and 400 mg of magnesium. You should also be sure to get at least 15 mg of zinc, 70 mcg of selenium, 2 mg of copper, 2 mg of manganese, 120 mcg of chromium, 75 mcg of molybdenum and 3,400 mg of chloride in your daily diet. Once again, check with you doctor on your specific health needs.
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