A Balanced RDA Diet Plan

The following plan is an example of how to reach your vitamin & Mineral RDA’s in one day of eating. Calorie and especially micro-nutrient counting are not an exact science with wide range of factors that affect the data. So use this for illustrative purposes and continue to eat a varied and balanced diet.  Targets are set for 75kg active male, information from cronometer.com

You will notice the nutrition plan has gone significantly over the recommended intake of vitamin A. This is almost all from the sweet potato (75% of day’s intake). There are two forms of Vitamin A and toxicity issues are largely related to the active form found in animal products over vegetables ones. However, it shows just some of the many aspects and complications to nutrition.

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