Shown below are some of your major nutrient requirements. You can get almost all of our nutrient requirements by eating nutritious foods. To see what your dietary pattern might look like try out the Average Recommended Number of Serves Calculator.
(Including plain water, milk and other drinks)
|Vitamin A||400 μg/day of retinol equivalents|
|Niacin||8 mg/day of niacin equivalents|
|Vitamin B6||0.6 mg/day*|
|Vitamin B12||1.2 μg/day*|
|Folate||200 μg/day as dietary folate equivalents|
|Vitamin C||35 mg/day*|
Please note that Vitamin D is mostly obtained from sunlight exposure, not food.
For further information on Nutrient Reference Values, visit www.nrv.gov.au.
Pregnant or Breastfeeding
Recommended Dietary Intake(RDI) and Adequate Intake (AI) requirements may vary if pregnant or breastfeeding. Please consult your health care professional for further advice.
*Recommended Dietary Intake (RDI): The average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97–98 per cent) healthy individuals in a particular life stage and gender group.
**Adequate Intake (AI) - used when an RDI cannot be determined: The average daily nutrient intake level based on observed or experimentally-determined approximations or estimates of nutrient intake by a group (or groups) of apparently healthy people that are assumed to be adequate.