Nutrition Guide
Daily Macronutrient Targets (Adult)
45–65%
Carbohydrates
130g min / day
20–35%
Fat
Prefer unsaturated fats
10–35%
Protein
0.8g/kg body weight min
25–38g
Fiber
Women 25g, Men 38g
2–3.7L
Water
Women 2L, Men 3.7L (total)
Key Vitamins — Daily Recommended Intake
| Vitamin | Adult RDA | Key Sources | Function |
|---|---|---|---|
| A | 700–900 μg RAE | Liver, dairy, carrots | Vision, immune system |
| B1 (Thiamine) | 1.1–1.2 mg | Whole grains, pork, legumes | Energy metabolism |
| B2 (Riboflavin) | 1.1–1.3 mg | Dairy, eggs, meat | Energy, growth |
| B3 (Niacin) | 14–16 mg NE | Meat, fish, peanuts | DNA repair, energy |
| B6 | 1.3–1.7 mg | Poultry, fish, bananas | Protein metabolism, brain |
| B9 (Folate) | 400 μg DFE | Leafy greens, legumes, fortified foods | Cell division, pregnancy |
| B12 | 2.4 μg | Meat, fish, dairy, eggs | Nerve function, red blood cells |
| C | 75–90 mg | Citrus, bell peppers, kiwi | Antioxidant, collagen, immune |
| D | 15–20 μg (600–800 IU) | Sunlight, fatty fish, fortified milk | Bone health, immune function |
| E | 15 mg AT | Nuts, seeds, vegetable oils | Antioxidant, immune |
| K | 90–120 μg | Leafy greens, fermented foods | Blood clotting, bone health |
Key Minerals — Daily Recommended Intake
| Mineral | Adult RDA | Key Sources | Function |
|---|---|---|---|
| Calcium | 1000–1200 mg | Dairy, tofu, leafy greens | Bones, muscle function |
| Iron | 8–18 mg | Red meat, legumes, fortified cereals | Oxygen transport |
| Magnesium | 310–420 mg | Nuts, seeds, whole grains | Muscle, nerve, energy |
| Potassium | 2600–3400 mg | Bananas, potatoes, beans | Blood pressure, heart rhythm |
| Zinc | 8–11 mg | Oysters, meat, pumpkin seeds | Immune function, wound healing |
| Sodium | <2300 mg | Table salt, processed foods | Fluid balance (limit intake) |
| Iodine | 150 μg | Iodized salt, seafood | Thyroid function |
| Selenium | 55 μg | Brazil nuts, seafood, meat | Antioxidant, thyroid |