| 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.
Referensi : |
|
Iklan
