What is RDA ? How does it help in planning balanced diet ?

RDA stands for Recommended Dietary Allowance, which is the average daily nutrient intake level that is sufficient to meet the requirements of nearly all (97-98%) healthy individuals in a particular life stage and gender group. RDAs are established by health authorities, such as the Food and Nutrition Board of the National Academy of Medicine in the United States.

RDAs play a critical role in planning a balanced diet by providing specific guidelines for the amount of essential nutrients (such as vitamins, minerals, and macronutrients) needed by individuals based on age, gender, and life stage. By referencing RDAs, individuals can ensure they are consuming adequate amounts of nutrients to meet their body's physiological needs and to prevent deficiency-related health issues.

For example, if the RDA for vitamin C is 90 milligrams per day for adults, individuals can plan their diet to include sufficient sources of vitamin C, such as citrus fruits, strawberries, or bell peppers, to meet this requirement and maintain overall health and wellness. RDAs serve as valuable benchmarks for creating balanced and nutritionally adequate diets tailored to individual needs.