What is the difference between Reference Intakes (RIs) and Reference Nutrient Intakes (RNIs)? How have these reference points been defined, and why are they a limit for some nutrients and a target for others? Find out in this featured article.
If you want to feel your best, and glow with vitality from within, a good place to start is a healthy and balanced diet. If your diet consists of a wide range of fruit, vegetables, nuts and seeds, beans and pulses, dairy, wholegrains, lean meat and fish, you are likely to be getting most of the nutrients you need on a daily basis, but the more narrow your diet is, the more likely your nutrient intake is to be skewed.
To help you redress the balance, start using this handy tool to check roughly track your nutrient intake each day. The chart takes some of the most nutritious food types that are commonly available at your local market or supermarket, and plots how much of each nutrient one portion of the food type provides against the Reference Intake (RI) or Reference Nutrient Intake (RNI) for that nutrient.
The tool will help to give you inspiration for what to include in your diet if you want to ensure you get a sufficient, and not an excessive amount, of the nutrients daily. Note that pre-prepared meals and snacks are not listed to help encourage you to cook from scratch and get the most nutritious diet available.
Instructions: Simply select the appropriate food types from the list on the right to discover your daily values. Note, the chart only extends to 120% RI/RNI and in some cases you may go beyond this and this could be harmful.
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