What is a Guideline Daily Amounts Table (GDA)

Guideline Daily Amounts or GDAs help you to maintain a balanced and healthy diet for you and your family. The GDAs provide the amounts of nutrients in food that you need to monitor. Your GDA is not a target you have to reach, so aim to keep levels below the recommended amount.

When you calculate your GDA, you will begin to understand what it is that you are putting into your body and how you can minimize the nutrients that increase one’s propensity to contract a lifestyle disease.

potatoesENERGY • Max 8400kJ
Energy is measured in kilojoules (kJ). Kilojoules are used during various activities, whether it’s shopping, sitting at your desk or even sleeping. To maintain a balanced lifestyle, we need to be sure to substitute the same amount of kilojoules we use up in a day with nutritious food. An adult’s GDA for kilojoules varies depending on the amount of daily activity one does.

doughnutSugar • Max 90g
Sugars give your body energy. Many of us tend to have a sweet tooth, and food often tastes better with added sugar. It is very important to keep the amount of sugar intake during the course of the day below the recommended GDA limit.

avocadoFATS • Max 70g
To have a balanced diet, cutting out fat completely is not a good idea. Fat is required for some functions of the body.

butterSaturates • Max 20g
You and your family should try to keep saturates, otherwise known as saturated fat, to a minimum. Consuming excess saturated fat can heighten your cholesterol level in the blood, which can also increase one’s risk of developing heart disease.


salmonSALTS (Sodium) • Max 6g
Salt gives food flavour. However, too much salt in your diet can increase the risk of certain diseases, such as high blood pressure and heart disease. This is why it is recommended to keep your salt intake below that of the GDA to help avoid any unnecessary health risks.

How GDA Table Works – GDA Calculator

Click on this link to calculate  https://www.ewlw.co.za/eat-well/what-is-gda

GDA Table Example

Leave a Comment

Your email address will not be published. Required fields are marked *