1) Carbohydrates
2) Protein
3) Fats
4) Saturated Fats
5) Cholesterol
6) Sodium
7) Fiber
8) Vitamin A
9) Vitamin C
10) Calcium
11) Iron
12) Potassium
Well, needless to say, I don't do very well on most of these things. So I wanted to do a little research that will help me make better choices at the grocery store the next time I go shopping.
Here is what I found is the recommended daily intake of each of the 12:
1) Carbohydrates: If you are trying to lose body fat, 20-70 grams of carbs per day are recommended, depending on your level of activity.
2) Protein:
Vitamin
or Mineral |
Recommended Dietary Allowance (RDA) or Adequate Intake (AI)
Nutrients with AIs are marked with an (*) |
Upper Tolerable Limit (UL)
The highest amount you can take without risk |
Boron
| Not determined. |
20 mg/day
|
Calcium
|
|
|
Chloride
|
|
3,600 mg/day
|
Choline
(Vitamin B complex) |
|
3,500 mg/day
|
Copper
|
900 micrograms/day
|
10,000 micrograms/day
|
Fluoride
|
|
10 mg/day
|
Folic Acid (Folate)
|
400 micrograms/day
|
1,000 micrograms/day
This applies only to synthetic folic acid in supplements or fortified foods. There is no upper limit for folic acid from natural sources. |
Iodine
|
150 micrograms/day
|
1,100 micrograms/day
|
Iron
|
|
45 mg/day
|
Magnesium
|
|
350 mg/day
This applies only to magnesium in supplements or fortified foods. There is no upper limit for magnesium in food and water.
|
Manganese
|
|
11 mg/day
|
Molybdenum
| 45 micrograms/day |
2,000 micrograms/day
|
Nickel
| Not determined |
1.0 mg/day
|
Phosphorus
| 700 mg/day |
Up to age 70: 4,000 mg/day Over age 70:3,000 mg/day
|
Selenium
|
55 micrograms/day
|
400 micrograms/day
|
Sodium
|
|
2,300 mg/day
|
Vanadium
| Not determined |
1.8 mg/day
|
Vitamin A
|
|
10,000 IU/day
|
Vitamin B3 (Niacin)
|
|
35 mg/day
This applies only to niacin in supplements or fortified foods. There is no upper limit for niacin in natural sources.
|
Vitamin B6
|
|
100 mg/day
|
Vitamin C
|
|
2,000 mg/day
|
Vitamin D (Calciferol)
|
|
100 micrograms/day
(4,000 IU) |
Vitamin E
(alpha-tocopherol) | 22.4 IU/day |
1,500 IU/day
This applies only to vitamin E in supplements or fortified foods. There is no upper limit for vitamin E from natural sources. |
Zinc
|
|
40 mg/day
|
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