Good nutrition is key to keeping your body healthy. The U.S. Food and Drug Administration, or FDA, has compiled and published a list of recommended daily intakes for all important nutrients based on a typical diet of 2,000 calories per day for adults and children over 4. Food labels must clearly list the nutritional content of each nutrient . Check with your doctor about the amount of each nutrient that is right for you.
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The FDA requires that every food product package must have an easy-to-find nutrition label. The label lists information about the amount of calories, different types of fats, cholesterol, sodium, carbohydrates, dietary fiber, sugar and protein per serving, as well as the number of servings in the package. The label also lists information on percent of the daily value of vitamins, minerals and other nutrients such as potassium and calcium.
Based on a 2,000-calorie-per-day diet, the FDA recommends you get no more than 65 g total fat, 20 g saturated fat, 300 mg cholesterol and 2,400 mg sodium. You should get at least 50 g of protein, 300 g of carbohydrates and 25 g of dietary fiber. For a daily diet of 2,500 calories, you should aim to get less than 80 g total fat, 25 g saturated fat, 300 mg of cholesterol and 2,400 mg sodium. You should also have 375 g of carbohydrate and 30 g of dietary fiber.
Your diet needs to provide you with a certain amount of vitamins every day. Food labels must list the percentage of the daily value of each vitamin, based on the FDA's minimum values. The FDA lists the minimum daily values, meaning the least amount you should have in your diet, as being 5,000 IU of vitamin A, 60 mg of vitamin C, 400 IU of vitamin D, 30 IU of vitamin E and 80 mcg of vitamin K. You also need 1.5 mg thiamine, 1.7 mg riboflavin, 20 mg niacin, 2 mg vitamin B6, 400 mcg folate, 2 mg vitamin B6, 6 mcg vitamin B12, 300 mcg biotin and 10 mg pantothenic acid.
Your diet also should provide you with necessary minerals. The FDA recommends you get at least 1,000 mg of calcium, 3,000 mg of potassium, 3,400 mg of chloride, 18 mg of iron, 400 mg of magnesium, 1,000 mg of phosphorus and 150 mg of iodine. You should also get 70 mcg of selenium, 15 mg of zinc, 120 mg of chromium, 75 mcg of molybdenum, 2 mg of manganese and 2 mg of copper.