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One reasonable set of guidelines for good nutrition is the list of Recommended Dietary Allowances (RDAs) established by the National Research Council's Food and Nutrition Board. The RDAs present safe and effective doses for healthy people.

You can find the chart of RDAs for adults (ages 19 and up) in Chapter 4. It's very, very long, with RDAs for 10 different groups of people (men, women, old, young) for 25 specific vitamins and minerals, plus choline. I couldn't possibly ask you to read through it here. Personally, just the thought of retyping the whole thing gives me hives.

Table 10-1 is the easy alternative: It gives you the RDAs for adult men and women (ages 19 to 50) plus a quick, no-brainer guide to food portions that give you at least 25 percent of the recommended dietary allowances of vitamins for healthy adult men and women, ages 25 to 50.

Photocopy this chart. Pin it on your fridge. Tape it to your organizer or appointment book. Stick it in your wallet. Think of it as the truly simple way to see how easy it is to eat healthy.

Table 10-1 Servings That Provide at Least 25% of the RDA

Food

Serving = 25% of the RDA

VITAMINA

RDA: Women 4,000 IU, Men 5,000 IU*

Breads, cereals, grains

Oatmeal — instant, fortified

21/3 cup

Cold cereal

1 ounce

Fruits

Apricots (dried, cooked)

cup

Cantaloupe (raw)

cup

Mango (raw)

medium

Vegetables

Carrots, kale, peas and carrots, sweet red pepper (all cooked)

cup

Meat, poultry, fish

Liver — chicken, turkey

cup (diced)

Table 10-1 (continued)

Food

Serving = 25% of the RDA

Dairy products

Milk — low-fat, skim

2 cups

VITAMIN D

RDA: Women 5 mcg/200 IU, Men 5 mcg/200 IU

Meat, poultry, fish

Salmon (canned)

1V2 ounces

Tuna (canned)

2 ounces

Dairy products

Eggs

3 medium

Milk — enriched

1 cup

VITAMIN E

RDA: Women 15 mg a-TE, Men 15 mg a-TE

Breads, cereals, grains

Cold cereal

1 ounce

Wheat germ — plain

2 tbsp.

Fruits

Apricots, peaches (canned)

1 cup

Vegetables

Greens (cooked) — dandelion, mustard, turnip

1 cup

Meat, poultry, fish

Shrimp

3 ounces

Other

Almonds, hazelnuts/filberts

2 tbsp.

Peanut butter

2 tbsp.

Sunflower seeds

2 tbsp.

VITAMIN C

RDA: Women 75 mg, Men 90 mg**

Breads, cereals, grains

Cold cereal

1 ounce

Food

Serving = 25% of the RDA

Fruits

Cantaloupe

V2 cup, diced

Grapefruit

>2 medium

Mango (raw)

>2 medium

Orange

1 medium

Strawberries

>2 cup

Grape, orange, or tomato juice

% cup

Vegetables

Asparagus, broccoli, Brussels sprouts, kale, kohlrabi, sweet peppers, snow peas (cooked)

>2 cup

Sweet potato

> medium

Meat, poultry, fish

Liver — beef, pork

3 ounces

THIAMIN (VITAMIN B1)

RDA: Women 1.1 mg, Men 1.2 mg

Breads, cereals, grains

Bagel, English muffin, roll

2 whole

Bread

4 slices

Farina, grits

M cup

Oatmeal — instant, fortified

MS cup

Fruits

Cantaloupe, honeydew

1 cup

Vegetables

Corn, peas, peas and carrots (cooked)

1 cup

Meat, poultry, fish

Ham — roast, smoked, cured, lean

3 ounces

Liver — beef, pork

3 ounces

Pork — all varieties except 3 ounces sausage

Table 10-1 (continued)

Food

Serving = 25% of the RDA

Other

Sunflower seeds (hulled, unroasted)

2 tbsp.

RIBOFLAVIN (VITAMIN B2)

RDA: Women 1.1 mg, Men 1.3 mg

Breads, cereals, grains

Bagel, English muffin, pita

2 whole

Cold cereal

1 ounce

Meat, poultry, fish

Liver — beef, calf, pork

3 ounces

Liver — chicken, turkey

V2 cup, diced

Liverwurst

1 ounce

Dairy products

Milk — all varieties

2 cups

Yogurt — low-fat, nonfat

1 cup

NIACIN

RDA: Women 14 mg NE, Men 16 mg NE

Breads, cereals, grains

Bagel, bran muffin, English muffin, pita, roll

2 whole

Cold cereal — fortified

1 ounce

Lamb, pork, veal — lean

3 ounces

Liver — beef, calf, pork

3 ounces

Chicken (no skin)

3 ounces breast)

Mackerel, mullet, salmon, swordfish

3 ounces

Other

Peanuts, peanut butter

4 tbsp.

VITAMIN B6

RDA: Women 1.3 mg, Men 1.3 mg

Breads, cereals, grains

Oatmeal — instant, fortified

1/3 cup

Oatmeal — instant, fortified

1/3 cup

Food

Serving = 25% of the RDA

Cold cereal

> ounce

Fruits

Banana (raw)

> medium

Prunes (dried, cooked)

> cup

Vegetables

Plantain (boiled)

> medium

Meat, poultry, fish

Chicken (roasted, no skin)

V2 breast

Lamb — lean only

> chop

Liver — beef

3 ounces

FOLATE

RDA: Women 400 mcg, Men 400 mcg

Breads, cereals, grains

Whole wheat English muffin, pita i whole

Cold cereal

1 ounce

Vegetables

Asparagus, beets, broccoli, Brussels sprouts, cauliflower, Chinese cabbage, creamed corn, spinach (cooked) 1 cup

Beans (dry, cooked) — black-eyed peas, lentils, red kidney J/2 cup

Greens (cooked) — mustard, turnip

1 cup

Meat, poultry, fish

Liver — beef, calf, pork

S ounces

VITAMIN B12

RDA: Women 2.4 mcg, Men 2.4 mcg

Meat, poultry, fish

Beef, pork, lamb, veal

3 ounces

Liver — beef, calf, pork

3 ounces

Liver — chicken, turkey

Vi cup, diced

Table 10-1 (continued)

Food

Serving = 25% of the RDA

Catfish, crabmeat, croaker, lob

3 ounces

ster, mackerel, mussels, oysters,

scallops, swordfish, trout, tuna

Dairy products

2 large

Eggs

Milk — whole, low-fat, skim

2 cups

Yogurt

2 cups

CHOLINE

Adequate Intake: Women 425mg, Men 550 mg

Fruits

8 ounces (13 mg)

Grape juice (canned)

Vegetables

1 cup (55 mg)

Cauliflower (cooked)

Potato (baked)

1 medium (18 mg)

Meat, poultry, fish

3 ounces (59 mg)

Beef (cooked)

Liver (cooked) — beef

3 ounces (453 mg)

Dairy

1 large (200-300 mg)

Eggs

Milk — whole

8 ounces (10 mg)

Other

2 tbsp. (26 mg)

Peanut butter

* Although these remain the "official" RDAs, newer recommendations are 900 mcg RE/3,000 IU per day for men and 700 mcg RE/2,300 IU per day for women (the IU amounts are rounded off). ** The Food and Nutrition Board is debating whether to raise the RDA for vitamin C to 200 mg for both men and women.

"Good Sources of Nutrients" (Washington D.C.: U.S. Department of Agriculture/Human Nutrition Service, 1990); "Nutritive Value of Food" (Washington D.C.: U.S. Department of Agriculture, 1991)

* Although these remain the "official" RDAs, newer recommendations are 900 mcg RE/3,000 IU per day for men and 700 mcg RE/2,300 IU per day for women (the IU amounts are rounded off). ** The Food and Nutrition Board is debating whether to raise the RDA for vitamin C to 200 mg for both men and women.

"Good Sources of Nutrients" (Washington D.C.: U.S. Department of Agriculture/Human Nutrition Service, 1990); "Nutritive Value of Food" (Washington D.C.: U.S. Department of Agriculture, 1991)

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