Recommended Dietary Allowance

Running head: RECOMMENDED DIETARY ALLOWANCE
RECOMMENDED DIETARY ALLOWANCE
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RECOMMENDED DIETARY ALLOWANCE 1
Over the past several decades, deficiency in fundamental nutrients has been a thing of the past in the lies
of Americans. However, it has hence brought forth the prevalence of chronic disease which are majorly associated
with poor dieting and lack of exercise. Most of these chronic ailment are avertable and research proves that healthy
eating habits and exercise can assist individuals maintain healthy life. This thus is the objective of the dietary
Guidelines for Americans that reproduces this indication through its recommendations. This document is
published very five years and aims to offer endorsements and guidelines for components of healthy eating and
nutrition (Dietary Guidelines Advisory Committee, 2015). It advances the recommendation which include the
recommended daily intake for individual of all age groups.
Figure 1: recommended dietary intake of age groups
As a college student of 23 years, maintaining a healthy diet is an uphill task. This is because there are often
several factors that influencing my eating habits. After recording my weekly diet I saw my diet had a number of
variations in comparison with the nationally recommended diet for my age. Most times I find myself skipping
meals and also lead to poor weight management. Also there are lifestyle modification that I have adopted,
restricted finances as well food accessibility. Most times I have a limited variation in my diets and have a high
snack intake. Out of the three calorie providing nutrients my intake of sugar carbohydrates and fats was above the
recommended quantities. I also realized that I don’t eat enough quantities foods that have fiber like whole grain
food, which is essential for bowel movement.
Figure 2: comparison of average intake and recommended dietary allowance
Regarding vitamins, I realized that I had a low consumption of vegetables and fruits, only eating when an
apple and three bananas the whole week, with less vegetable intake too, since am not much of a fan. My intake of
minerals such as calcium, iron, zinc, were generally low although the quantity of sodium I consume was above the
acclaimed levels (Anding, et al, 2000). My irregular class programs, assignment loads, as well as freelance jobs
have disoriented my diet patterns which are have become unhealthy die-hard habits. However, I realized that being
a male student, I had a good consumption of fish, meat, beans, bread, rice, cereals and chicken. Also, I consuming
generally huge quantities of food, which I believe provides a higher calorie intake. Furthermore, my consumption
of beverages is normal although I also took some alcohol on weekends which further degrade my diet quality in
line with the recommended diet. (Johnston, et al 1998). "

There are, nevertheless, several habits that I can adapt or adjust so that I can be able to achieve the
recommended dietary intake, at least most of the time. Enough sleep is a way to improve my health as well as
check on my weight. I should also stop skipping meals, which will result into overeating in time of hunger. From
the recommendations, I should also improve my intake of calcium, vitamin c and folic acid, mainly during
breakfast meal since I have a low record consumption of these nutrients (Carr, & Lykkesfeldt, 2020).
Additionally, I have to regulate the food portions that I consume in a meal so as not to take in more calories than
needed. I should also extend the variety of my meals and avoid frequenting fast food which lead to overeating at
times. Eating fruits and drinking enough water daily is also recommended so that I can regulate eating urges as
well as gain fiber, minerals as well as vitamins (Kolodinsky, et al 2007). Moreover, by familiarizing myself with
available foods in my environment, I can be able to widen my food variety such as vegetable options from the
market, grocery shop as well as on campus (Selkowitz, 2000). Purchasing low calorie and low fast snack will also
regulate my consumption of fats and calories while snacking, majorly during late nights. This recommendation
will greatly improve my eating habits, diet and also be able to achieve the recommended dietary allowance for a
healthy life
References
Carr, A. C., & Lykkesfeldt, J. (2020). Discrepancies in global vitamin C recommendations: a review of RDA
criteria and underlying health perspectives. Critical Reviews in Food Science and Nutrition, 1-14.
Dietary Guidelines Advisory Committee. (2015). Dietary guidelines for Americans 2015-2020. Government
Printing Office.
Anding, Jenna D.; Suminski, Richard R.; and Boss, Linda (2000). "Dietary Intake, Body Mass Index, Exercise,
and Alcohol: Are College Women Following the Dietary Guidelines for Americans?" Journal of
American College Health 49:167–171.
Johnston, Carol S.; Solomon, Elizabeth; and Conte, Corinne (1998). "Vitamin C Status of a Campus Population:
College Students Get a C Minus." Journal of American College Health 46:209–213.
Selkowitz, Ann (2000). The College Student's Guide to Eating Well on Campus. Bethesda, MD: Tulip Hill Press.
Kolodinsky, J., Harvey-Berino, J. R., Berlin, L., Johnson, R. K., & Reynolds, T. W. (2007). Knowledge of current
dietary guidelines and food choice by college students: better eaters have higher knowledge of dietary
guidance. Journal of the american Dietetic Association, 107(8), 1409-1413.

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Running head: RECOMMENDED DIETARY ALLOWANCE

RECOMMENDED DIETARY ALLOWANCE

recommended daily intake for individual of all age groups.

Figure 1: recommended dietary intake of age groups

food, which is essential for bowel movement.

Figure 2: comparison of average intake and recommended dietary allowance

line with the recommended diet. (Johnston, et al 1998). "

American College Health 49:167–171.

College Students Get a C Minus." Journal of American College Health 46:209–213.

guidance. Journal of the american Dietetic Association, 107(8), 1409-1413.

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