Decoding Nutrition: Understanding the Role of the Recommended Daily Allowance (RDA)

Nutrition has always been a much-debated topic in India. Due to different cultures with their own cuisines, the “daily diet” of many Indians looks very different. According to a recent survey on health in India conducted by Haleon, the maker of Centrum, with over 2000 respondents, 52% of respondents said they believe their daily diet meets their nutritional needs. Despite this, the same survey also found that all respondents were actively managing at least 4 health issues in the areas of energy, immunity, bone health and digestive health. Although these health issues are common, the survey also found that only 4% of urban Indians supplement their diet with daily supplements such as multivitamins.

Also, the recent dietary guidelines released by the Indian Council for Medical Research (ICMR), NIN, 2024, have sparked a nationwide discussion about our daily nutrient requirements. Most B vitamins and vitamin C are heat sensitive and can be easily degraded by heat, causing foods to lose their nutritional value and fail to meet your daily nutrient requirements. These guidelines make us rethink our eating habits and be clear about what we consume. However, understanding daily nutrient requirements is not complicated. This National Nutrition Week, Dr. Atul Sharma, Medical and Scientific Affairs – Wellness, Haleon ISC, looks at this topic from the perspective of Recommended Daily Allowance (RDA).

What is RDA?

For basic understanding, Recommended Daily Allowance or RDA in simple words is the daily requirement of various nutrients like vitamins and minerals that our body needs to stay healthy. RDA is decided by considering age, gender, lifestyle, etc. It indicates the required dosages of macronutrients (protein, carbohydrates and fats) and micronutrients (vitamins and minerals) that our body needs in specific amounts to stay active and healthy.

Is our daily full plate nutritionally sufficient?

A full plate does not necessarily mean that it contains sufficient nutrients. According to recent data, the micronutrient intake of 70% of the Indian population is less than 50% of the daily requirement. The recently released guidelines of ICMR-NIN showed that the intake of fruits and vegetables among Indians is extremely low. People eat only 100-200 gm of fruits and vegetables per day, despite the recommendation of 500 gm per day. According to reports from the National Institute of Nutrition (NIN), which is under the ICMR, about 56.4% of diseases in India are due to unhealthy eating habits.

Here’s how to meet your recommended daily intake according to your body’s needs:

Although foods provide nutrients, they may not be enough to meet your individual daily needs, which vary based on age, gender, and other factors. Here are some tips to make sure you get the nutrients your body needs every day:

1. Eat a balanced dietEat healthy and varied foods to ensure a balanced diet. Aim for a rainbow diet with plenty of fruits and vegetables, whole grains, lean proteins and dairy products or milk alternatives. Consume salt and sugar in limited amounts and avoid highly processed foods in your diet.
2. Use proper cooking and pre-cooking methodsProper preparation of food helps retain healthy nutrients. To minimize loss of vitamins and minerals, wash vegetables as little as possible. ICMR recommends steaming vegetables and using closed-lid cooking methods to retain nutrients. Soaking, sprouting, popping and proofing also improve nutrient availability in grains and pulses.
3. Supplement your daily diet with multivitaminsWhile some vitamins and minerals are readily available in our diet, others may not be. For those with special dietary preferences such as vegan or vegetarian diets, it may be difficult to achieve the recommended intake of certain vitamins and minerals such as iron, vitamin B12, etc. through food or natural sources alone. This is where multivitamins come in. Multivitamins can help in achieving the recommended daily allowance by filling in the nutrient gaps that may exist in our daily diet. One can choose the right multivitamin supplement based on age, gender, and individual nutritional requirements.

RDA serves as a guide to help you understand your body’s nutritional needs and make informed nutritional decisions. It’s not about being a stickler for rule-based eating, but rather using it as a benchmark to achieve your own nutritional optimum. By managing your nutritional needs with care, confidence, and composure, you can use RDA to stay healthy and happy.

With the right balance of quality and quantity and the necessary supplements when needed, anyone can achieve optimal health.