Bespoke profile for Mum. carb:protein:fat 19:23:58

Apparently, "females over 51 require 11g [omega-6] daily".

women's diets are often low in calcium Aim to get 1,200 milligrams per day.

recommended dietary allowance for iron in older women is 8 milligrams a day.

Most adult women should get about 21 grams of fiber a day. (though maybe a bit more due to constipation)

In your 50, you need about 200 fewer calories per day than you did in the previous 2 decades. Don't eat fewer than 1,200kcal per day.

The Centers for Disease Control and Prevention recommends 46g protein / day for adult women, including those past menopause.

the amino acid leucine may be needed to “turn on the protein-synthesis machinery” as people age,

women who have reached menopause don't need as much iron as they used to because they no longer menstruate; the RDA drops from 18 to 8 mg/day.

Folic acid, which helps protect unborn children against neural tube defects in the womb, no longer is a concern since postmenopausal women can’t get pregnant. Some research suggests that too much folic acid from fortified foods and supplements may increase the risk of certain cancers

MUFAs seem to show inverse relationship w/ diabetes.

The Harvard School of Public Health states that 10 to 25 percent of the calories in your diet should come from monounsaturated fat. If you eat a 2,000-calorie diet, 200 to 500 calories or 22 to 55 grams, should ideally come from monounsaturated fats

CHANGELOG:

Sat 15 Jul '17 Reduced omega-6 to 11g/day (for female over 50 prescription), and reduced omega-3 to have 1:3.5 ratio

Wed 12 Jul '17 Upped min. calcium to 1.2g based on recommendation to increase Ca up to 1.2g after menopause. Set min. folate to 400µg due to need for it dropping after childbirth potential, and potential link with cancer if going above 1,000µg/day. Reduced chromium min. to 20 based on official guidelines for women aged >50. Factored in min. MUFA & saturated fats based on recommendation to have equal parts from each PUFA, MUFA & saturated. Set min./max. MUFAs to 15–38g, which is 10–25% of total calories, based on Harvard School of Public Health recommendation.

Mon 10 Jul '17 Changed kcal/day to 1361–1500 based on SH's Macro calculator. Allowed carb:fat ratio to slide between 50–100g carbs while keeping total calories constant. Upped min. omega-3 to give min. 1:4 ratio of omegas-3:6

Wed 5 Jul '17 Forked from Péng's nutrient profile

Wed 5 Jul '17 Renamed to "slow-carb profile" so as to base profiles around different nutrient strategies.

Wed 10 May '17 Changed protein min/max from 100/125 —> 84/141 due to IIFYM recommending the higher for weight loss, and being recommended that the lower was a good medium by a keto-calculator. Changed max. calories to 2800 after recommendation by Josh from PureGym.

23/4/2017 Reduced min. vitamin D from 4,000 to 3,000 due to concerns about vitamin A toxicity.

20/4/2017 Set min. carbs to 187g and min. fat to 65.4g (because those are the Huel daily values).

14/3/17: Upped Mg from 420 to 800, Vit-D from 600 to 4000, and Vit-K from 200 to 2000ug, Vit-C min. from 90 to 1000mg and max from 2g-120g, Vit-A from 3000-10,000 to 10,000-15,000 IU, Cu min. from 0.9mg to 1mg, Vit-B12 from 2.4 to 5ug, folate min. from 400 to 800ug, all as per DA's rec. N.B., Vit-C max. of 2g is only apparently 1/60th of danger level.