Nutrition

 1. Useful Facts About Carbohydrates

 2. An Overview of how the Digestive System Works

 3. Weight Loss and Energy

 4. Information on Lipids

 5. The Necessity of Minerals in a Healthy Diet

 6. How Much Protein Should I Eat?
 
 7. Information on Dietary Allowances

 8. Useful Facts on Miscellaneous Substances

 9. Useful Facts on Health Supplements

 10. Vitamins and a Healthy Lifestyle

Hair Care

Skin Care

Health Make up

 

Category	Age (Years)	Weight (Kg)	Height (cm)	Protein (g)
Infants	0 - 1/2	6	60	13
Infants	1/2 - 1	9	71	14
Children	1 - 3	13	90	16
Children	4 - 6	20	112	24
Children	7 - 10	28	132	28
Males	11 - 14	45	157	45
Males	15 - 18	66	176	59
Males	19 - 24	72	177	58
Males	25 - 50	79	176	63
Males	51 +	77	173	63
Females	11 - 14	46	157	46
Females	15 - 18	55	163	44
Females	19 - 24	58	164	46
Females	25 - 50	63	163	50
Females	51 +	65	160	50
Pregnant				60
Lactating	1 - 6 Months			65
Lactating	7 + Months			62

Table 1.5 RDA - Vitamins

Category	Age	A (mg RE)	D (mg)	E (mg TE)	K (mg)	C (mg)	B5 (mg)
Infants	0 - 1/2	375	7.5	3	5	30	2
Infants	1/2 - 1	375	10	4	10	35	3
Children	1 - 3	400	10	6	15	40	3
Children	4 - 6	500	10	7	20	45	4
Children	7 - 10	700	10	7	30	45	5
Males	11 - 14	1000	10	10	45	50	7
Males	15 - 18	1000	10	10	65	60	7
Males	19 - 24	1000	10	10	70	60	7
Males	25 - 50	1000	5	10	80	60	7
Males	51 +	1000	5	10	80	60	7
Females	11 - 14	800	10	8	45	50	7
Females	15 - 18	800	10	8	55	60	7
Females	19 - 24	800	10	8	60	60	7
Females	25 - 50	800	5	8	65	60	7
Females	51 +	800	5	8	65	60	7
Pregnant		800	10	10	65	70	7
Lactating	1 - 6	1300	10	12	65	95	7
Lactating	7 +	1200	10	11	65	90	7

Table 1.6 RDA - Vitamins (Water-Soluble)

Category	Age	B1 (mg)	B2. (mg)	Niacin (mg NE)	B6 (mg)	Folate (mg)	B12 (mg)
Infants	0 - 0.5	0.3	0.4	5	0.3	25	0.3
Infants	0.5 - 1	0.4	0.5	6	0.6	35	0.5
Children	1 - 3	0.7	0.8	9	1.0	50	0.7
Children	4 - 6	0.9	1.1	12	1.1	5	1.0
Children	7 -10	1.0	1.2	13	1.4	100	1.4
Males	11 - 14	1.3	1.5	17	1.7	150	2.0
Males	15 - 18	1.5	1.8	20	2.0	200	2.0
Males	19 - 24	1.5	1.7	19	2.0	200	2.0
Males	25 - 50	1.5	1.7	19	2.0	200	2.0
Males	51 +	1.2	1.4	15	2.0	200	2.0
Females	11 - 14	1.1	1.3	15	1.4	150	2.0
Females	15 - 18	1.1	1.3	15	1.5	180	2.0
Females	19 - 24	1.1	1.3	15	1.6	180	2.0
Females	25 - 50	1.1	1.3	15	1.6	180	2.0
Females	51 +	1.0	1.2	13	1.6	180	2.0
Pregnant		1.5	1.6	17	2.2	400	2.2
Lactating	1 - 6	1.6	1.8	20	2.1	280	2.6
Lactating	7 +	1.6	1.7	20	2.1	280	2.6

Table 1.7 RDA - Minerals

Category	Age	Calcium (mg)	Phosph. (mg)	Magn. (mg)	Iron (mg)	Zinc (mg)
Infants	0 - 1/2	400	300	40	6	5
Infants	1/2 - 1	600	500	60	10	5
Children	1 - 3	800	800	80	10	10
Children	4 - 6	800	800	120	10	10
Children	7 - 10	800	800	170	10	10
Males	11 - 14	1200	1200	270	12	15
Males	15 - 18	1200	1200	400	12	15
Males	19 - 24	1200	1200	350	10	15
Males	25 - 50	800	800	350	10	15
Males	51 +	800	800	350	10	15
Females	11 - 14	1200	1200	280	15	2
Females	15 - 18	1200	1200	300	15	12
Females	9 - 24	1200	1200	280	15	12
Females	25 - 50	800	800	280	15	12
Females	51 +	800	800	280	10	12
Pregnant		1200	1200	320	30	15
Lactating	1 - 6	1200	1200	55	15	19
Lactating	7 +	1200	1200	340	15	16

Table 1.8 RDA - Minerals, Trace Elements

Category	Age	Iodine (mg)	Selenium (mg)	Copper (mg)	Mang. (mg)
Infants	0 - 1/2	40	10	0.6	0.6
Infants	1/2 - 1	50	15	0.7	1.0
Children	1 - 3	70	20	1.0	1.5
Children	4 - 6	90	20	1.5	2.0
Children	7 - 10	120	30	2.0	3.0
Males	11 - 14	150	40	2.5	5.0
Males	15 - 18	150	50	2.5	5.0
Males	19 - 24	150	70	3.0	5.0
Males	25 - 50	150	70	3.0	5.0
Males	51 +	150	70	3.0	5.0
Females	11 - 14	150	45	2.5	5.0
Females	15 - 18	150	50	2.5	5.0
Females	19 - 24	150	55	3.0	5.0
Females	25 - 50	150	55	3.0	5.0
Females	51 +	150	55	3.0	5.0
Pregnant		175	65	3.0	5.0
Lactating	1 - 6	200	75	3.0	5.0
Lactating	7 +	200	75	3.0	5.0

Food and Nutrition Board, National Academy of Sciences -
Recommended Dietary Allowances, Revised 1989

Designed for the maintenance of good nutrition of practically all healthy people in the United States.

The allowances, expressed as average daily intakes over time, are intended to provide for individual variations among most normal persons as they live in the United States under usual environmental stresses. Diets should be based on a variety of common foods in order to provide other nutrients for which human requirements have been less well defined. See text for detailed discussion of allowances and of nutrients not tabulated.

Because there are uncertainties in the knowledge base, it is not possible to set RDAs for all the known nutrients. However, the RDAs can serve as a guide such that a varied diet meeting RDAs will probably be adequate in all other nutrients. Therefore, the subcommittee recommends that diets should be composed of a variety of foods that are derived from diverse food groups rather than by supplementation or fortification and that losses of nutrients during the processing and preparation of food should be taken into consideration in planning diets.

RDAs apply to healthy persons. They do not cover special nutritional needs arising from metabolic disorders, chronic diseases, injuries, premature birth, other medical conditions, and drug therapies.

Weights and heights of Reference Adults are actual medians for the U.S. population of the designated age, as reported by NHANES II. The use of these figures does not imply that the height-to-weight ratios are ideal.