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European Food Safety Authority (EFSA) has published a scientific recommendation for daily intake of carbohydrates, fiber, fat and water in our body.  Organization EFSA says thair their data is the result so far the broadest spectrum of scientific and medical advices and evidence. Also, according to EFSA, these are the most current data so far.

Dietary recommendations are related to the amounts of certain nutrients that people need to maintain good health. The European Commission asked EFSA organization to revise of previous dietary recommendations with regard to the latest scientific evidence. The summary of the report:

CARBOHYDRATES INTAKE

Intake of total carbohydrates, including those from potatoes, pasta and simple carbohydrates from sugar, should amount to 45 to 60 percent of the total daily amount of energy intake for children and adults. There is increasing evidence that frequent consumption of foods rich in sugar increases the risk of tooth decay. It is proved by the connections of  frequent consumption of beverages and weight gain. But it is interesting that the EFSA concluded that there is no sufficient evidence upon which to determine optimal upper limit of intake of sugar in the body. 

FIBRES INTAKE

Daily fiber intake of 25 grams is sufficient for the normal functioning of the intestines of an adult man. In fact, health benefits associated with high fiber intake are scientifically proven- reduced risk of heart disease and type 2 diabetes as well as help to maintaining normal body weight. According to EFSA, there is still no sufficient evidence on the role of glycemic index (a measure that indicates the speed and intensity of elevated blood glucose levels after consumption of certain foods) in maintaining normal body weight and prevention of diseases linked to diet. 

FATS INTAKE

Fat intake should be moving from 20 to 35 percent of the total daily intake of energy, with the exception of infants and young children whose fat intake should be assessed with regard to the specific development needs of the child. There is convincing evidence that increased intake of saturated fat leads to increased cholesterol levels, which in turn contributes to heart disease. Limiting the intake of these fat and replace them with mono-and polyunsaturated fatty acids is recommended. On the other hand, the input of 250 mg of long chain omega-3 fatty acids is the amount that can help adults to reduce the risk of heart disease. 

WATER INTAKE

Women should drink a day to 2.0 liters and 2.5 liters men.

Source: European Food Safety Authority