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The Dietary Guidelines recommend at least half your grains be whole grains, but with all of the whole grain options available now, it's easy to do even better than that. Whole foods are the preferred way to get fiber, because they also give you nutrients your body needs.
Â© Biscontini. findLawrence.com. VITAMINS, MINERALS AND THEIR FUNCTIONS TABLE. â²The nutrient and energy standards known as the RDA are currently being revised. The new recommendations are called Dietary. Reference Intakes (DRI). The following chart provides the most updated goals for nutrient intake available for males and females. between 31 - 50.