| Macro Nutrients | Amount | Max |
|---|---|---|
| Calories (kcal) | 1400 | 1600 |
| Carbohydrates (g) | 212 | 243 |
| Protein (g) | 89 | 101 |
| Total Fat (g) | 20 | 25 |
| Saturated Fat (g) | ||
| Monounsaturated Fat (g) | ||
| Polyunsaturated Fat (g) | ||
| Omega-3 Fatty Acids (g) | 2 | 4 |
| Omega-6 Fatty Acids (g) | 12 | 15 |
| Total Fiber (g) | 25 | 40 |
| Soluble Fiber (g) | ||
| Insoluble Fiber (g) | ||
| Cholesterol (mg) | 5 | 20 |
| Vitamins | Amount | Max |
|---|---|---|
| Vitamin A (IU) | 28000 | 120000 |
| Vitamin B6 (mg) | 1.3 | 100 |
| Vitamin B12 (ug) | 2.4 | 100 |
| Vitamin C (mg) | 75 | 2000 |
| Vitamin D (IU) | 600 | 4000 |
| Vitamin E (IU) | 600 | 40000 |
| Vitamin K (ug) | 90 | |
| Thiamin (mg) | 1.1 | |
| Riboflavin (mg) | 1.1 | |
| Niacin (mg) | 14 | 35 |
| Folate (ug) | 400 | 1000 |
| Pantothenic Acid (mg) | 5 | |
| Biotin (ug) | 30 | |
| Choline (mg) | 425 | 3500 |
| Minerals | Amount | Max |
|---|---|---|
| Calcium (g) | 1 | 2.5 |
| Chloride (g) | 2.3 | 3.6 |
| Chromium (ug) | 25 | |
| Copper (mg) | 0.9 | 10 |
| Iodine (ug) | 150 | 1100 |
| Iron (mg) | 18 | 45 |
| Magnesium (mg) | 310 | 350 |
| Manganese (mg) | 1.8 | 11 |
| Molybdenum (ug) | 45 | 2000 |
| Phosphorus (g) | 0.7 | 4 |
| Potassium (g) | 4.7 | |
| Selenium (ug) | 55 | 400 |
| Sodium (g) | 1.5 | 2.3 |
| Sulfur (g) | 0 | |
| Zinc (mg) | 8 | 40 |
To create a personalized Nutrient Profile I needed to do some research, maybe it is because I am in thesis mode or maybe I just wanted to have a good foundation so I do not destroy my metabolism and cognitive abilities.
So, to begin you will need to calculate your target caloric/macronutrient (Carb/protein/fat) intake. DO NOT PANIC, with the use of the internet it is easy! Go to the following website and calculate it for free:
http://weighing-success.com/NutritionalNeeds.html#Nutritional_Calculator
The website will help you calculate your macronutrient needed whether you want to maintain/lose/gain weight.
What you will need to know to calculate macronutrients:
You will need to know your weight, body fat percentage, height, age (though you should know that one off hand ;) and most importantly your metabolic type!
For body fat percentage I use a scale that calculates it for me. You can get one at most department stores for $40 - $60.
Then, and most importantly you NEED to know what your metabolic type is, changing your diet and mismatching types can lead to severe health complications. I used the book 'The metabolic typing diet' by Dr. Wolcott and Dr. Fahey. You can get it for about $13 on Amazon, its worth every penny (though I am sure you could find the test online for free). To beak it down depending of your metabolic type you need the following to have proper physiological function:
Carbo Type ~ 60% Carb, 25% Protein, 15% Fat
Protein Type ~ 30% Carb, 40% Protein, 30% Fat
Mixed Type ~ 50% Carb, 30% Protein, 20% Fat
As you can see the proportion of macronutrient intake is drastically different between types. This is why all fad diets will work for some but not all; the diet just happened to aline with the metabolic type of the consumer.
After you enter in the information on the website given above you will know your target caloric/macronutrient intake.
Now for the micronutrients (vitamins and minerals). To get a free and personalized micronutrient chart simply go to the USDA website and enter in the appropriate information (I suggest disregarding the macronutrient information, in my opinion it is quite inaccurate):
http://fnic.nal.usda.gov/fnic/interactiveDRI/dri_results.php
And vuala! You know have all the information you need to create your own nutrient profile.
Let me know what you think...
NOTE: You need to convert mcg to IU: 1 mcg = 40 IU
also...
1 mcg = 1 ug (both micograms)
