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Balanced Diets and Recommended Daily Intakes


A balanced diet is a diet that contains all the essential nutrients in the right proportions to support good health. It includes a variety of foods from different food groups such as fruits, vegetables, whole grains, lean proteins, and healthy fats. A balanced diet provides the body with the necessary energy and nutrients it needs to function properly.

Recommended daily intakes (RDIs) are the daily amounts of essential nutrients that are required by an average healthy person to maintain good health. RDIs are set by various health organizations, such as the World Health Organization (WHO) and the National Academy of Medicine (NAM), and vary depending on age, gender, and other factors such as activity level and pregnancy or lactation.

The RDIs typically include nutrients such as vitamins, minerals, and macronutrients such as carbohydrates, protein, and fat. For example, the RDI for vitamin C is 75-90 milligrams per day for adults, while the RDI for calcium is 1000-1300 milligrams per day for adults depending on age and sex.

It's important to note that RDIs are not exact recommendations for every individual, as everyone's nutritional needs may vary based on their health status, lifestyle factors, and genetics. It's best to consult with a healthcare professional or a registered dietitian to determine the best dietary plan and nutrient requirements for you.

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