Food
Food provides essential nutrients and energy needed to sustain life, support health, and maintain physical and cognitive function. The average adult requires a balance of macronutrients (carbohydrates, proteins, fats) and micronutrients (vitamins and minerals) for overall well-being.
Daily Requirements
- Calories: 2,000-2,500 kcal per day.
- Carbohydrates: 225-325 grams (45-65% of total calories).
- Proteins: 50-70 grams (10-35% of total calories).
- Fats: 44-78 grams (20-35% of total calories).
- Fiber: 25-30 grams.
- Vitamins & Minerals: Essential daily intakes include iron, calcium, potassium, vitamins A, C, D, and E.
Food Groups (Daily Needs)
- Grains: 6-8 ounces (about 170-225 grams) - ideally half from whole grains.
- Vegetables: 2-3 cups (about 400-600 grams).
- Fruits: 1.5-2 cups (about 300-400 grams).
- Proteins (meat, beans, nuts): 5-6.5 ounces (about 150-185 grams).
- Dairy: 3 cups (about 700 milliliters).
Annual Requirements (Estimates)
- Calories: 730,000-912,500 kcal per year.
- Grains: 2,000-3,000 ounces (about 57-85 kilograms).
- Vegetables: 730-1,100 cups (about 146-220 kilograms).
- Fruits: 550-730 cups (about 110-150 kilograms).
- Proteins: 1,825-2,400 ounces (about 52-68 kilograms).
- Dairy: 1,095 cups (about 260 liters).
Influence on Self and Others
Meeting daily food needs supports physical energy, cognitive abilities, and emotional stability, enabling productivity and resilience. Providing food security fosters a healthy, cohesive community, reducing stress and supporting social stability.
Pathways for Fulfillment
To meet nutritional needs, prioritize a balanced diet including proteins, grains, fruits, and vegetables. Plan for regular meals, avoid over-reliance on processed foods, and seek resources to support food security.