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The Ministry of Food and Drug Safety’s (MFDS) National Institute of Food and Drug Safety Evaluation (NIFDS) has provided dietary guidelines for adolescents and middle-aged adults, suggesting foods that are beneficial for consumption. Particularly for adolescents who tend to consume more processed foods and convenience store products compared to other age groups, the guidelines recommend consuming milk to supplement vitamins and calcium.
On the 24th, NIFDS announced the publication of a dietary guidebook titled “Journey of Micronutrients in Foods: Vitamins and Minerals” that provides guidance on the appropriate intake of vitamins and minerals, micronutrients that are essential for the body. The main targets were adolescents, whose intake of vitamins and minerals is insufficient due to increased consumption of processed foods and convenience foods, and middle-aged and elderly people, whose intake of fruits and vegetables has decreased the most across all age groups.
According to the MFDS, vitamins and minerals are essential components for maintaining and regulating bodily functions, particularly during the active growth period of adolescence. However, these nutrients are not produced within the body and must be obtained through food consumption.
Therefore, the MFDS advises adolescents who often eat Ramyun, triangle gimbap, and tteokbokki at convenience stores to drink milk, in order to supplement vitamin A and calcium in their diets. The recommended daily intake of calcium is around 900-1000 ㎎ for male students and 800-900 ㎎ for female students. A single pack of milk (200 ㎖) contains approximately 226 ㎎ of calcium.
The ministry also emphasized that beverages containing caffeine, such as coffee and energy drinks, should not exceed the recommended daily intake of 150 ㎎ of caffeine. This caution is important because caffeine can interfere with the absorption of essential nutrients like calcium and iron, potentially leading to deficiencies.
Furthermore, it recommends that female students, who may experience relative iron deficiency during menstruation, consume foods rich in iron such as meat, eggs, and green vegetables. Foods high in vitamin C, like oranges, can also aid in iron absorption. The recommended daily intake of iron for female students is around 14-16 ㎎. Foods like beef (150g) and one egg (60g) each contain about 1 ㎎ of iron.
For the middle-aged and older population, the focus is on recommending foods that help prevent chronic diseases. This includes emphasizing the consumption of vegetables, fruits, and whole grains. In addition to dietary choices, the importance of regular exercise and consistent meal patterns is stressed as being more effective for maintaining health. However, the MFDS cautioned against consuming large amounts of only certain nutrients, such as dietary supplements or nutritional pills. It also advised people to consume calcium from meat, fish, green vegetables, and milk, as one in five adult women in their 40s is anemic, and two in three have insufficient calcium intake.
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