The acronym GDAs Guideline Daily amount and the amount of sugar, fat, calories, salt and saturated fat is in the food you eat. According to what inside guide. com, they help to determine what and how much to eat with a guideline that is based on individual needs. You can determine your GDA and eat healthier by following a few simple steps
Find the right amount GDA for your age and gender. The average woman should take in 2,000 calories and 90 grams of sugar. Fat grams should equal 70 grams, with only 20 g comes from saturated fat. Salt intake for an average woman is 6g. Men should consume an average of 2,500 calories, 85 g of sugar and 6 g of salt. Their fat intake should be 95 grams with only 30 g comes from saturated fat. Children aged 5 to 10 should consume 1,800 calories, 85 g sugar and 4 grams of salt. Their fat intake should be 70 grams with only 20 g comes from saturated fat.
Calculate your meals according to percentages to determine daily intake. For example, if you are a woman and you usually take in too much sugar, you may want to pay special attention to this area. So if you could choose between orange juice or tea for breakfast, you would find out that tea has 0.5 grams sugar and orange juice has 13.5 g by reading nutrition labels. If you chose orange juice, will that make up 14 percent of the daily GDA for sugar, while tea would be almost 0 percent. Toast with a pat of butter contains about 2 grams of sugar, or 2 percent of the GDA, while a bowl of cereal Frosted has about 17 grams of sugar or 19 percent of GDA based on the recommended amount of 90 g total.
To calculate, you will find how much of a particular GDA ingredient in every food that you eat by reading the nutrition label. Then divide that number by the total recommended number of grams to get percentages. For example, if there are 2 grams of sugar in a cake, part 90 (using the GDA for women in this example) in two (2/90) to get around 02. Multiply this number by 100 to get the percentage (2.2 percent) and round it to the nearest whole number.
Diary for several days, write down everything you eat. Using nutrition labels, indicating the amount of calories, sugar, fat, salt and saturated fat beside each food. It’s easy to create a chart with columns for each entry.
At the end of each day, the total numbers in each column to determine how much of each substance you consume for the day. This will show you whether you are getting the recommended amounts of each type of food in your diet, and go above or below the recommended amount.
Base your future food choices on the findings. Use GDA determining amounts of sugar, fat, calories, salt and saturated fat you should get in your diet. See how close you can come every day to 100 percent without going over.
They are intended as a guide to help you to make good nutritional choices that will help you maintain your overall health. Go to satfatnav. com shopping tips and GDA calculation tools.