The Food and Nutrition Board of the Institute of Medicine (IOM) develop and regularly update recommendations for specific nutrient intakes. Based upon available science, these dietary reference intakes (DRIs) include one or more of the following: 

Recommended Dietary Allowance (RDA): The average daily dietary intake level that is sufficient to meet the nutrient requirement of nearly all (97-98%) healthy individuals in an age and gender-specific group.

Adequate Intake (AI): A recommended intake value based on observed or experimentally determined approximations or estimates of nutrient intake by a group of healthy people that are assumed to be adequate--used when an RDA cannot be determined.

Tolerable Upper Intake Level (UL): The highest level of daily nutrient intake that is likely to pose no risk of adverse health effects for almost all individuals in the general population.

Estimated Average Requirement (EAR): A daily nutrient intake value that is estimated to meet the requirement of half of the healthy individuals in an age and gender group. Used to determine dietary adequacy of populations but not for individuals.

Just this week new DRIs were released for calcium and vitamin D. For an easy-to-read table with recommendations for you click here and go to page 2.

While scientists and health professionals all agree that both calcium and vitamin D are extremely important for bone health and that vitamin D may protect against cancer, heart disease, autoimmune diseases, and diabetes, there is still some disagreement on the amounts recommended. Authors of the IOM report vow that the recent recommendations take into account nearly 1,000 published studies and testimony from scientists and stakeholders. Others argue, however, that the recommendations are too conservative for vitamin D (even though they are much higher than previous recommendations), and that evidence exists that many Americans are deficient in this vitamin and may need higher amounts then recommended to get blood (nutrient) levels into the ideal range.

The Cooper Institute supports the IOM recommendations and urges people to try to meet their nutrient needs through a healthy diet. However, higher intakes and supplementation of these and other nutrients may be recommended for some people. Thus, it is important to talk with a primary care physician about the use of vitamin/mineral supplements.

So how might you go about meeting your calcium and vitamin D needs through a healthy diet?

1 cup fat free milk ~ 300 mg calcium
1 cup low fat yogurt ~ 350 mg calcium
1.5 ounces cheddar cheese ~ 300 mg calcium
1 cup calcium fortified soy milk ~350 mg calcium
1 cup calcium fortified orange juice ~ 300 mg calcium
1 ounce calcium fortified cereal ~250-1000 mg calcium
For more sources of calcium click here.

1 cup vitamin D fortified milk ~100
3 ounces tuna, canned in water ~ 135 IU
3 ounces salmon, canned ~530 IU
3 ounces catfish ~425 IU
For more sources of vitamin D click here. (1 ug = 40 IU)
*Note: sunlight triggers the natural production of vitamin D in skin and contributes significantly to people's vitamin D levels during summer months--if sunscreen isn't worn.

Challenge yourself to eat more healthy foods with calcium and vitamin D this week!