Explain the concept of Recommended Dietary Allowances and its significance in planning balanced diets. 

Recommended Dietary Allowances (RDAs) are a set of guidelines developed by nutrition experts to provide the optimal intake of essential nutrients necessary to maintain good health and prevent deficiencies in the general population. RDAs vary based on age, gender, life stage, and physiological factors. These __________ _____ _____ _____ _________ ______ _________.
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