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Daily Nutrition Needs (Average Active Adult)

• Vitamin A: 1g
• Vitamin B
  • B1 (Thiamine): 1.2g
  • B2 (Riboflavin): 1.1g
  • B3 (Niacin): 15mg
  • B5 (Pantothenic): 5mg
  • B6 (Pyridoxine): 1.3mg
  • B7 (Biotin): 30mcg
  • B9 (Folate): 400mcg
  • B12 (Cobalamin): 2.4mcg
• Vitamin C: 90mg
• Vitamin D (D2 & D3): 600 IU (20-30 min sun per day)
• Vitamin E: 15mg
• Vitamin K (K1 & K2): 120mcg
• Protein: 100g
• Fat (unsaturated): 50 grams
• Omega-3 Fat: 4 grams
• Calcium: 1,000 mg
• Iron: 8 mg (18 mg female 18 to 45yrs)
• Potassium: 4,700 mg
• Sodium: 1 teaspoon
• Fiber: 25g
• Water: 15 cups
• Calories: 1200 to 2500 (based on weight/activity level)

Meals

Recommend to select 1 bullet per nutrition category regularly

Vitamin A

• Halibut, Swordfish, Bluefin Tuna, Mackerel & Sockeye salmon
• Sweet Potato (w/ skin)
• Carrots (raw)
• Squash

Vitamin B

• Brown Rice, Millet, Teff (B1, B3, B5 & B6)
• Legumes (B1, B6, B7, B9)
• Fish (B1, B2, B3, B5, B6, B7, B12)
• Flax Seeds (B1)
• Green Peas (B1, B2, B3, B6, B9)
• Asparagus (B1, B2, B9)
• Eggs (B2, B5, B7, B12)
• Beef (B2, B3, B6, B12)
• Chicken (B2, B3, B5, B6)
• Avocado (B2, B3, B5, B6, B9)
• Mushroom (B2, B3, B5, B7)

Vitamin C

• Fruits: Cherry, Citrus, Strawberries, Pineapple, Papaya, Guava, Cantaloupe, Mango
• Broccoli
• Cauliflower
• Bell Pepper
• Brussels sprouts
• Cabbage
• Tomato
• Turnip

Vitamin D

• Go outside: 20-60 min sun per day (cloudy & sunny days)
• Fish: Trout, Salmon, Sardines, Tuna, Herring

Vitamin E

• Sunflower Seeds
• Almonds
• Wheat Germ Oil (Cold Pressed)

Vitamin K

• Leafy green (Spinach, Kale, Collard Greens, Swiss chard, Beet Greens)
• Broccoli
• Brussels sprouts
• Fruits: Kiwi, Blueberries

Protein

• Leafy green (Spinach, Kale, Collard Greens, Swiss chard, Beet Greens)
• Broccoli
• Brussels sprouts
• Fruits: Kiwi, Blueberries