What Is RDA in Nutrition? Daily Nutritional Requirements for Indian Adults Explained

India has seen and continues to see a protein boom as more and more people choose protein-infused foods in their quest to become healthier versions of themselves. In fact, the protein market in India is currently valued at $1.5 billion and is expected to grow at a CAGR of 6.52%, reaching $2.08 billion by 2030. One of the reasons for this boom is the fact that many Indians are protein-deficient, especially vegetarians.

But is protein the only nutrient you need to become healthier? No, the nutrition needs for adults are many, and you need a lot more than protein to be healthy. You need to add vitamins and minerals, like vitamin A, iron, and calcium. However, you need to be mindful about how many nutrients you consume, as overconsumption can have several adverse effects.

To avoid this, you can check the RDA (recommended dietary allowance) for adults set by the Indian Council of Medical Research. This blog will help you get a comprehensive understanding of the nutrition requirements of adults, RDA guidelines for adults, and how you can meet these requirements.

To define RDA in short, it is the Holy Grail of meeting adults' nutritional needs. It outlines the average daily dietary intake level sufficient to meet the nutrient requirements of nearly 97% to 98% of healthy individuals.

However, RDA is not a minimum threshold. In fact, its aim is to ensure adequate nutrient consumption for the vast majority of people.

The ICMR provides the recommended dietary allowance in terms of the nutrients you need. It is decided based on several factors, such as:

• Age, sex, physiological state, regional diet, bioavailability
• Loss of nutrients in activities, such as faeces, urine, sweat, and lactation
• Minimum intake to maintain the balance of nutrients

Additionally, the guidelines vary for individuals in different age groups, genders, locations, physiological states, and other factors. Why is it important to define RDA in nutrition requirements, you ask?

Because it provides a scientific basis for developing national food policies, guiding dietary recommendations, and educating the public on achieving optimal nutrition. All of this ultimately helps in combating malnutrition and diet-related diseases.

The nutritional needs of adults are dynamic and influenced by a multitude of factors. The adult RDA guideline helps individuals navigate these complexities. It provides clear guidance on the appropriate intakes of macronutrients and micronutrients.

By sticking to these recommendations, you can take one of the necessary steps to prevent the detrimental effects of nutrient deficiencies, which can lead to various health issues.

The RDA guideline also helps you avoid the risks associated with excessive intake, which can also be harmful. Ultimately, it empowers you to achieve and maintain optimal health, supporting both your physical and cognitive well-being.

We’ve already established that you need more than protein to stay healthy and meet adulthood nutritional needs. Simply put, your plate must be balanced - something we’ve been taught since childhood, but is often overlooked as we get older. Fret not, listed below are some of the essential aspects of the nutritional requirements of adults:

Carbohydrates

Many say carbs are bad for you, but that’s not true. Carbs are the primary source of energy. But you need to make sure that the carbs you consume are the right ones.

You get sustained energy from complex carbs, whereas refined ones offer a quick but fleeting energy boost without giving you the necessary nutrients. Some great sources of complex carbohydrates in the context of the Indian diet are:

• Whole wheat rotis
• Brown rice
• Various millets like ragi and jowar
• Lentils and pulses

Vitamins and Minerals

Also known as micronutrients, these are the unsung heroes of our health, vital for various functions, from immunity to bone health. However, a lot of Indians have deficiencies, such as:

• Vitamin D is lacking because of a lack of sun exposure
• Iron, especially among women and children
• Vitamin B12, prevalent in vegetarian diets

The most effective way to ensure you get a wide range of vitamins and minerals is to have a diverse diet rich in colourful fruits, vegetables, and whole foods.

Fiber

Although your body cannot digest it, fibre is an indispensable component of a healthy and balanced diet. It offers numerous benefits, such as

• Promoting healthy digestion
• Preventing constipation
• Fostering a feeling of satiety
• Helping to regulate blood sugar levels

In an Indian diet, excellent sources of fibre include a variety of fruits, all types of vegetables, whole grains such as oats and barley, and legumes like chana, rajma, and moong dal. You can pair this with other nutrient-rich foods and meet the nutritional requirements of adults.

Fats

Fats, like carbs, are often demonised, but they, too, are an absolutely essential component of a balanced plate. They play a critical role in several bodily functions, like,

• Hormone production
• Absorption of fat-soluble vitamins (K, E, D, A)
• Maintaining healthy cell membranes

However, there are different kinds of fats and consuming the right ones is essential. The healthy kind, primarily mono- and polyunsaturated fats, are found in nuts, seeds, and avocados. Certain vegetable oils, like olive or groundnut oil, also provide healthy fats.

When it comes to saturated and trans fats, moderation is key. These fats are often present in processed foods and excessive amounts of animal products.

In Indian diets, nuts like almonds and walnuts, various seeds such as flax and chia, and ghee (clarified butter) in moderate quantities, can provide healthy fats to meet the nutritional needs of adults.

Water

This tasteless, odourless liquid is packed with nutrients that can help you meet the nutrient requirements of adults. Hard water contains a significant amount of minerals, such as magnesium and calcium. You can also get fluoride, which is crucial for dental health. It also plays a crucial role in absorbing and dissolving water-soluble vitamins and minerals.

It’s a common myth that vegetarians can’t meet their protein requirements because of their diet. But that’s not true. There are several sustainable and accessible sources of protein that vegetarians can include in their diets, without supplements, shakes, and other products.

However, there are two types of proteins - complete and incomplete. In complete proteins, you get all nine amino acids. But in incomplete proteins, you don’t get all nine.

To do that, you need to pair the incomplete protein with another protein. Most plant-based proteins fall under the incomplete protein category.

Listed below are some of the best sources of protein for vegetarians to include in their diet:

Lentils and Legumes

Dals (moong, masoor, arhar), chickpeas (chana), kidney beans (rajma), black-eyed peas

Dairy

Paneer, curd/yoghurt, milk

Soy Products

Tofu, Tempeh, Soy chunks (nutrela)

Nuts and Seeds

Almonds, walnuts, peanuts, pumpkin seeds, chia seeds, flax seeds

Whole Grains

Quinoa, oats, millets (ragi, bajra, jowar).

Vegetables

Broccoli, spinach, peas

Combining the above foods with sources of other nutrients can help you meet the recommended dietary allowance for adults and eat healthily. Given below is a sample balanced meal plan for an Indian vegetarian:

• Breakfast: Oats or Poha, curd, fruits
• Lunch: Whole grain rotis, brown rice, lentils, vegetables, salad
• Dinner: Whole grain rotis or quinoa, tofu or paneer, clear vegetable soup, salad
• Snacks: Nuts, sprouts, tea/coffee without too much sugar

Remember, the recommended dietary allowance for adults is a guideline, and your needs may vary. It is important to listen to your body and adjust your meals accordingly. You should also talk to a nutritionist or dietitian if you want to address any specific dietary needs. With conscious eating, you can maintain a healthy and consistent lifestyle.