Recommended daily intakes

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Recommended daily intake means nothing if we don’t carefully select which food we get our nutrients from!

This free ebook is based on my book published in french, in 2007. I am currently working hard to translate in English this 250+ pages book as a free ebook. Please take a moment to share this page with your friends, thank you. You can always come back to the index of this book by clicking here.

Recommended daily intakes

Let’s discuss for a few moments of the recommended daily intakes for the three macronutrients which are carbohydrates, fats and proteins. Then we will compare the average intake of a meal made with rejuvenating foods over a meal based on current North American diet trends. This will allow us to see how rejuvenating nutrition will easily fill our nutritional needs by eating less. So here are the nutritional recommendations issued by the Government of Canada on their website: www.hc-sc.gc.ca.

Recommended daily intakes
Recommended daily intakes from government of Canada, most countries have similar numbers.

Please note that I have roughly allocated the number of calories to consume for each sex. These acceptable figures, a few years ago, have been replaced by a calculation to obtain the number of calories to consume by sex, age, weight, height and exercise level. For example, to get the number of calories that a man over 19 should consume, the calculation is as follows: 662 – (9.53 x age [years]) + CA x {(15.91 x weight [kg]) + (539.6 x height [m])}. The abbreviation CA is an index related to the level of exercise of each person (take for granted “1” if you are relatively sedentary). To know more, do not hesitate to visit the website of Canadian government: www.hc-sc.gc.ca. Total energy consumed means the number of calories consumed during a day. Don’t forget that proteins provide four calories, carbohydrates also four calories and lipids provide 9 calories per gram consumed.

Next, I’d like to say that these figures make sense to a certain point. They have been greatly improved over the years and now the amount of fat to be consumed during the day is expressed in proportion of the total calories intake of the day, which is more accurate than just saying: ” eat 40g of fat per day”, for example. Nevertheless, you should not think about that so much or at all. Numbers have a tendency to mess with a very important tool you should instead use: listening to the body.

Living mentally tends to drive us away from listening to the body which is our main asset when it comes to cure ourselves. It is good to know that these numbers have some signification, but they should not be seen as goals to reach. For example, your body could need to fast, to eat way less or way more than the recommended daily intakes, that’s not dangerous nor is it important. The only important thing is to be able to listen to our body and understand its real needs.

In general, rejuvenating nutrition will optimize the proteins intake per calorie in a balanced way so you won’t have to think about getting enough proteins, same goes for minerals, fibers, quality fatty acids, vitamins, antioxidants, etc. In other words, rejuvenating nutrition makes it very simple to eat extremely healthy.

Let’s look at some examples of how this is possible.

At the beginning of my experiments with nutrition, I used to write all that I consumed everyday in a small notebook and I used to calculate all the nutrients that I absorbed to make sure there was no deficiency in menus.

After a little less than a year spent studying my menus, I understood that calculating everything was not useful to cure my body. The value of a food was not related to its nutritive value but to something else – that something else being its purity and the equilibrium it brings to our organism. I had to go through such observations in order to understand the simple thruth that I expose to you throughout this book. Living healthy was never made to be a complicated thing.

I have noticed that a lipid-based diet with high quality fats coming from soaked nuts and combined with important sources of plant proteins coming from legumes allowed me to achieve maximum rejuvenating action on my body. Especially when combined with another meal based on quality meat and vegetables during the same day. High intake of natural and diverse sources of proteins normally breeds mass cell regeneration. I will explain the purification/regeneration cycle in my third book : natural healing, but maybe you get the idea already.

I tend to think that it is useless to calculate the nutrients that our body receives from our food since countless factors influence our body needs: capacity of absorption, inner state of its organs, inner state of its circulatory system, excess made in the past, lifestyle, level of activity, level of acidity, level of stress, etc.  That has to added to the actual nutrient levels of each food. For example, depending on the quality of the soil, the climate, the cultivar, the fertilizers used, the altitude, the same variety of plants will offer very different nutritional contents one another.

In addition, the human body is a dynamic system that adapts according to the conditions of life that it undergoes. Thus, the body can choose to decrease or increase its absorption of many nutrients according to the abusive or insufficient intakes to which it is exposed. That’s not to mention the fact that every individual has unique absorption capabilities and unique needs influenced age, health status, weight, height, type of physiognomy, level of exercise and other special needs to each one.

Now, to help you visualize how much rejuvenating nutrition is an improvement over our North American habits, here is a comparison between a typical rejuvenating food choice and its North American equivalent.

When we compare boxed cereals that most people eat for breakfast with whole grains nutritional value, we see that by simply substituting commercially transformed products for their natural counterpart, a lot of improvements can be made. In fact, that’s the majority of the work right there. You can triple your intake in proteins, multiple by 10 your intake in fiber and minerals like potassium, zinc, magnesium, etc. which are all important to good health. Same thing is true for antioxydant and vitamins level. Natural foods contains dozens of time more vitamins and antioxydant than transformed food.

You should also notice that it is inexpensive to consume rejuvenating foods, especially if you buy whole grains! For example, a bag of two pounds of organic dried green peas containing more than 200g of protein, 200g of dietary fiber and a significant amount of vitamin E cost only 2 or 3 dollars. Enough to feed your entire family with quality food for several meals! The equivalent amount of protein coming from meat would cost more than 20$ if you choose quality lean meats. There exist countless inexpensive and totally healthy foods for the body that you can have for less money than you spend on bad food choices.

In sum, despite its simple appearances, whole food, which is what rejuvenating nutrition is based on, will allow you to get way more valuable nutrients than any products derived from North American eating trends that depends on processed products emptied of nutrients and rich in harmful substances.

It is often useful to know the role of nutrient on the body. This can helps us identify the foods that we need to consume to help us achieve certain health goals. So here is a brief description the basic nutrients and their main role(s) in the body. Learning this will help you understand how to adapt your nutrition based on how you feel.

You don’t need to learn every little details about the role of nutrient to eat in a rejuvenating way. But it can always be useful to learn more if this subject interest you. You can learn more about the role of nutrients by searching on the Internet but don’t get lost in the details, there are more important principles to learn to achieve an amazing health than the roles of nutrient. Rejuvenating nutrition will optimize your intake in all important nutrients so you don’t have to care about that.


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Alain Paquette (Révo) is an author and musician, also teacher and philosopher. His goal is to try to share information that can help build a better world. Follow him on facebook to be updated on new articles posted on his website.

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