|Recommended Daily Intakesa|
|Vitamin B12||10 – 100 µg if taken once per day
3 µg if taken twice per day
1,000 µg if taken three times per week
|Omega-3s||1. 200 – 300 mg DHA (sources).
2. Do not prepare food with oils high in omega-6 (corn, soy, safflower, sunflower, “vegetable,” sesame oil). Instead, use olive, peanut, avocado, or canola oil. Only cook canola under low heat and for short periods.
3. Add .5 g of uncooked ALA to your diet daily (see chart). This would be the equivalent of:
|Calcium||700 – 1000 mg (i.e., 3 servings of high-calcium foods or supplements)|
|Vitamin D||25 mcg (1,000 IU) on days when you do not get enough sunlight|
|Iodine||75 – 150 mcg every few days|
|Vitamin A||900 RAE for men; 700 RAE for women
Good sources: carrot juice, kale, butternut squash, sweet potatoes, spinach, carrots, cantaloupe
|Protein||2 – 3 servings of legumes: peanuts; *beans (garbanzos, kidney, pinto, navy, etc.); lentils; peas (split or green); edamame, tempeh, and other soyfoods.
*Green beans are not a high-protein food.
|Whole grains||At least 2 – 3 servings|
|Green leafy vegetables||At least 2 servings|
|Nuts||At least 1 serving|
|Fruit||At least 2 servings|
|aSee individual sections for needs of other age groups.