I just ran my daily needs calculation on NutritionData.com. For a woman of my size, age and activity level, here is what I need:
Your Recommended Minimums
Total Carbohydrate 130.0 g
Dietary Fiber 25.0 g
Linoleic Acid 12000.0 mg
Alpha-Linolenic Acid 1100.0 mg
Protein 72 g
Vitamins
Vitamin A 2333.0 IU
Vitamin C 75.0 mg
Vitamin D 200.0 IU
Vitamin E 15.0 mg
Vitamin K 90.0 mcg
Thiamin 1.1 mg
Riboflavin 1.1 mg
Niacin 14.0 mg
Vitamin B6 1.3 mg
Folate 400.0 mcg
Vitamin B12 2.4 mcg
Pantothenic Acid 5.0 mg
Biotin 30.0 mcg
Choline 425.0 mg
Minerals
Calcium 1000.0 mg
Chromium 25.0 mcg
Copper 0.9 mg
Flouride 3.0 mg
Iodine 150.0 mcg
Iron 18.0 mg
Magnesium 320.0 mg
Manganese 1.8 mg
Molybdenum 45.0 mcg
Phosphorus 700.0 mg
Selenium 55.0 mcg
Zinc 8.0 mg
Estimated Energy Requirement (calories): 2818...although on fitday I average closer to 2400 or 2500--I haven't found a calories burned average.
It doesn't give a recommended fat intake, but it does say the % of my calories that come from fat should be between 20 and 35% (that could be the same for everyone, I don't know). The % of calories from carbs should be 45 to 65%, and protein should be 10 to 35%. I ran a report on my daily average for the past week at fitday:
Calories 794.8
Calories from Fat 223.7
Nutrient/daily average/% of RDA (not quite the same as what ND suggested, because I'm above average in size)
Fat 25.3g 39%
Saturated Fat 6.1g 31%
Polyunsaturated Fat 4.6g
Monounsaturated Fat 8.7g
Cholesterol 170.7mg 57%
Sodium 1,514.1mg 63%
Potassium 1,982.0mg 57%
Carbohydrate 91.0g 30%
Dietary Fiber 15.6g 62%
Protein 53.3g 107%
Average % of calories come from:
Fat 28% (within range but could be lower)
Carbohydrate 44% (just below the range)
Protein 27% (well within the range)
I take a multi-vitamin, so I'm not worried about all the vitamins and stuff. So, I'm well under the RDA for everything except protein...and for that I'm less than what is recommended for me by ND. Of course, the fact that I'm short on Potassium and Fiber is bad, but we already know I need to work on the Fiber thing. Interesting stuff! I think I'll do this every week--I don't know that I'll post the whole long thing, but perhaps the highlights.
3 comments:
Thank you for that recipe builder site, that is very cool. Has your energy level come back up yet?
Can I take a moment to brag? Another 2 lbs this week down to 195.5 which is 30 lbs lost!!! 10.5 more to go to just be overweight. For my treat I'm going to buy the Pilates for the Dressage Rider DVD.
My energy level is better in general, but if I've been exerting at all, I want to fall asleep. Today was Museum Day in Sacramento, and after walking around the historic city cemetery and the Stanford Mansion, I want to take a nap!
Congrats on your progress--that's awesome!
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