Deciphering the basics: The purpose of reference intake
Reference Intake (RI) is a set of guideline values for the daily amount of nutrients and energy an average adult needs for a healthy diet. These values are displayed on pre-packaged foods, typically as percentages, to help consumers quickly gauge a product's nutritional content. For example, if a snack bar has 30% of your daily sugar RI, you know it contributes significantly to your daily sugar limit.
History and context: From GDA to RI
In the UK and EU, the term Reference Intake replaced the older term 'Guideline Daily Amount' (GDA) due to Regulation (EU) 1169/2011, which aimed to standardize food information for consumers. The principles remain similar, but RIs are standardized based on the needs of an average adult, while GDAs had different values for men, women, and children. This harmonization simplifies labeling across the continent, though it emphasizes that RIs are a general guide, not tailored to individual needs.
The typical reference intake values
For the average adult, the daily RI values set by European legislation are:
- Energy: 8,400 kJ / 2,000 kcal
- Total Fat: 70g
- Saturates (Saturated Fat): 20g
- Carbohydrate: 260g
- Total Sugars: 90g
- Protein: 50g
- Salt: 6g
It is important to note that the RI for calories is a guide for maintenance, while the RIs for fat, saturated fat, sugar, and salt are maximum daily recommendations. The total sugar RI includes both naturally occurring and added sugars.
Reference intake versus dietary reference intakes (DRIs)
While Reference Intakes (RI) are used on labels in the UK and EU, the U.S. and Canada use a more comprehensive set of values known as Dietary Reference Intakes (DRIs). The DRI system is a broader framework that includes several different reference values, each serving a distinct purpose in nutrition assessment and planning.
The four main DRIs
The DRI system encompasses several values, including the Estimated Average Requirement (EAR), which is the intake level meeting the needs of 50% of healthy individuals in a group. The Recommended Dietary Allowance (RDA) is set to meet the requirements of nearly all (97-98%) healthy individuals in specific groups and is intended as a goal for individual intake. The Adequate Intake (AI) is used when there is insufficient evidence to determine an EAR or RDA, and is based on observed intake levels of healthy people. Finally, the Tolerable Upper Intake Level (UL) represents the highest daily intake unlikely to cause adverse health effects, with risk increasing above this level.
Key differences illustrated
| Feature | Reference Intake (RI) | Dietary Reference Intakes (DRI) |
|---|---|---|
| Geographic Scope | Primarily UK and European Union | United States and Canada |
| Focus | Simple, 'at-a-glance' guidance for food labels | Comprehensive set of values for health professionals and policy |
| Basis | Average adult woman's requirements | Detailed values for specific life stages and gender groups |
| Key Values | Energy, fat, saturates, sugars, protein, salt | EAR, RDA, AI, UL, EER, AMDR |
| Primary Use | Consumer information and product comparison | Public policy, dietary planning, and individual assessment |
Practical application: How to use reference intakes for a healthier diet
Using RIs is a straightforward process once you understand the core concept. It is not about reaching 100% of every RI every day, but rather about balancing your intake over time to make healthier overall choices.
Here are some practical tips for applying RI information to your daily nutrition diet:
- Check the serving size first: All RI percentages are based on the stated serving size, which may be smaller or larger than what you consume. Adjust your mental calculations accordingly.
- Compare similar products: Use the %RI to compare different versions of the same food, such as two brands of breakfast cereal. This helps you quickly identify the healthier option based on the nutrients that matter to you.
- Focus on key nutrients: Pay close attention to the RIs for nutrients you may be trying to limit, like saturated fat, sugars, and salt. Aim for products with a low percentage for these nutrients per serving. Conversely, if a product offers a high %RI for a beneficial nutrient like fiber, that may be a positive factor.
- Recognize the limitations: RIs are a general guide. Factors like your age, gender, activity level, and specific health needs all affect your true nutritional requirements. Do not treat them as precise individual targets, but as a helpful benchmark.
Conclusion
Understanding what reference intake means empowers you as a consumer to make better-informed decisions about your diet. By using the percentages on food labels, you can quickly compare products and assess their nutritional contribution without needing to be a nutritionist. While RIs are based on an average adult, they remain a valuable and simple tool for promoting healthier eating habits. Remember that a varied and balanced diet is key, and RIs serve as a useful aid in navigating your daily food choices. For further guidance on food labeling, check out the Food Standards Agency website.
