45–65%

Carbohydrates

130g min / day

20–35%

Fat

Prefer unsaturated fats

10–35%

Protein

0.8g/kg body weight min

25–38g

Fiber

Women 25g, Men 38g

2–3.7L

Water

Women 2L, Men 3.7L (total)

Vitamin	Adult RDA	Key Sources	Function
A	700–900 μg RAE	Liver, dairy, carrots	Vision, immune system
B1 (Thiamine)	1.1–1.2 mg	Whole grains, pork, legumes	Energy metabolism
B2 (Riboflavin)	1.1–1.3 mg	Dairy, eggs, meat	Energy, growth
B3 (Niacin)	14–16 mg NE	Meat, fish, peanuts	DNA repair, energy
B6	1.3–1.7 mg	Poultry, fish, bananas	Protein metabolism, brain
B9 (Folate)	400 μg DFE	Leafy greens, legumes, fortified foods	Cell division, pregnancy
B12	2.4 μg	Meat, fish, dairy, eggs	Nerve function, red blood cells
C	75–90 mg	Citrus, bell peppers, kiwi	Antioxidant, collagen, immune
D	15–20 μg (600–800 IU)	Sunlight, fatty fish, fortified milk	Bone health, immune function
E	15 mg AT	Nuts, seeds, vegetable oils	Antioxidant, immune
K	90–120 μg	Leafy greens, fermented foods	Blood clotting, bone health

Mineral	Adult RDA	Key Sources	Function
Calcium	1000–1200 mg	Dairy, tofu, leafy greens	Bones, muscle function
Iron	8–18 mg	Red meat, legumes, fortified cereals	Oxygen transport
Magnesium	310–420 mg	Nuts, seeds, whole grains	Muscle, nerve, energy
Potassium	2600–3400 mg	Bananas, potatoes, beans	Blood pressure, heart rhythm
Zinc	8–11 mg	Oysters, meat, pumpkin seeds	Immune function, wound healing
Sodium	<2300 mg	Table salt, processed foods	Fluid balance (limit intake)
Iodine	150 μg	Iodized salt, seafood	Thyroid function
Selenium	55 μg	Brazil nuts, seafood, meat	Antioxidant, thyroid

Nutrition Guide

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