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Digital Subscriptions > Healthy Food Guide > April 2018 > Have you got the WINNING NUMBERS?

Have you got the WINNING NUMBERS?

DON’T LEAVE essential nutrition to chance

The way we feel can be a good indication of whether our diet contains the right nutrients, but it’s not easy to know how much of each we need. Nutrition editor Amanda Ursell has the figures, plus tips to help you top up intakes if needed

THESE DAYS YOU CAN GET SAVVY at checking your daily calorie intake with smartphone apps, but how do we know if we’re meeting our daily targets for nutrients? Short of visually dissecting everything you eat and drink and asking a dietitian to analyse it for you, it can be hit and miss. Guidelines for nutrients exist for good reasons, as insufficient levels over time can lead to health complications. Our guide makes it easy to see how much of each nutrient is advised for different population groups, and ways to get it. First, here’s what the terms mean… Reference Nutrient Intake (RNI) is the amount that is enough to ensure the needs of nearly all (97.5%) of a group are being met (by definition, some within the group will need less). Lower Reference Nutrient Intake (LRNI) is enough for a tiny proportion (2.5%) with low requirements. The vast majority need more. Nutrient Reference Value (% NRV) is a Europe-wide figure used on labels to show how much of the daily requirement an item contains for the average adult (not broken down into gender and age).

CALCIUM

The figures you need to know

• 1,000mg Boys 11–18

• 800mg Girls 11–18

• 700mg Men and women 19+

Easy ways to boost calcium

60g canned sardines = 258mg
200ml milk = 240mg
120g yogurt = 200mg
1 medium orange = 75mg
READ MORE
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About Healthy Food Guide

Is someone or something getting in the way of your weight loss? Our experts help you take back control and get the results you want. We help you beat the diet saboteurs, keep a food diary for better health and offer inspiration from a reader (and her doctor) who put her type 2 diabetes into remission. We've got loads of delicious, leaner recipes, including Gordon Ramsay specials, a tailor-made diet plan, plus ways to fight your fitness phobias!