From Envirowiki
A balanced diet, along with exercise is required for a person to remain healthy. Consists of a correct mix of proteins, fats, carbohydrates, dietary fibre, vitamins and minerals.
[edit] 1 Daily requirements
Sources for table:
[edit] 1.1 Energy and Fibre requirements
| Requirement | Male (daily) | Female (daily) | needed for | sources
|
| Energy* | | | | Proteins, Fats, Carbohydrates
|
| Protein | 68g | 58g | energy, muscle building | meat, eggs, dairy, pulses, seeds and grains
|
| Fats | | | stored energy, insulation | meat, dairy,
|
| Carbohydrates | | | | grains, potatoes, sugars
|
| Cholesterol | 300mg | 300mg | | animal fats, egg yolk, some in plant matter
|
| Dietary fibre | | | | grains
|
[edit] 1.2 Mineral Requirements
| Requirement | Male (daily) | Female (daily) | needed for | sources
|
| Sodium | 1400-1700mg | 1200-1350mg | | Salt
|
| Calcium | 4-500mg/~800mg | 4-500mg | for building bones and teeth | dairy
|
| Iron | 6mg/~12mg | 19mg (same as male after menopause) | helps red blood cells carry oxygen | meat, dark green leafy vegetables (may need vitamin C)
|
| Zinc | | | Male reproductive health |
|
[edit] 1.3 Vitamin requirements
Vitamins are required by the body for various reasons, often to catalyse a chemical reaction.
| Requirement | Male (daily) | Female (daily) | needed for | sources
|
| Vitamin A | ~770µg | 770µg | for eyesight |
|
| Vitamin B1 | ~1.1mg | | helps release energy from food | yeast
|
| Vitamin B2 | | | helps release energy from food | yeast
|
| Vitamin B6 | | | | yeast
|
| Vitamin B9 (Folic acid) | 200µg | 200µg | |
|
| Vitamin B12 | | | helps release energy from food | molluscs, meat, eggs, dairy, mushrooms[1]
|
| Vitamin C (Ascorbic Acid) | 30mg | 30mg | Helps absorb iron | citrus, most fruits
|
| Vitamin D | | | |
|
[edit] 2 References
- ↑ Dietary Supplement Fact Sheet: Vitamin B12 - Office of Dietary Supplements • National Institutes of Health
