18 Chapter 2: Basic Nutrition In addition, the Health and Medicine division of the National Academies of Science, Engineering, and Medicine have developed Dietary Reference Intake (DRI) values for each nutrient. Although the DRIs cannot encompass all of the factors that impact nutrient needs, they do address the major factors for the general healthy population. They help to avoid deficiency, optimize health, and avoid toxicity by consuming too much. The DRIs are categorized into four values: the Recommended Dietary Allowances (RDA), Adequate Intakes (AI), the Estimated Average Requirements (EAR), and Upper Limits (UL). The Dietary Guidelines for Americans (DGA) is another evidence-based resource that provides recommendations for dietary habits that promote health and reduce the risk for major chronic diseases. The DGAs are updated every five years by the U.S. Departments of Agriculture (USDA) and Health and Human Services (HHS) and reflect the goals of the nation in regard to nutrition and health. Determining Daily Caloric Intake Because water, vitamins and minerals do not contain calories, caloric intake is only determined by the consumption of carbohydrates, protein, and fats. Daily caloric needs are based on several factors (e.g., age, gender and physical activity level) and therefore differ from person to person, and even day to day. Table 2.3 provides specific recommendations for daily caloric intake as developed by the U.S. Department of Health and Human Services (2010). To be clear, the calorie ranges are simple estimates and are not adjusted for specific individual needs. If information that includes specific numbers and quantities triggers a negative response, please disregard. Negative responses include obsessing over caloric ranges, disordered eating patterns such as restricting intake, and desiring a certain body type or a particular number on the scale. Calorie recommendations can be helpful as a baseline, but should not be adhered to above or below physical hunger and fullness cues.
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