Rate my nutrition data
I was playing around with a hypothetical meal plan for a week on fitday. I put in all the foods for a whole week, divided it all by seven and voila, a nice daily average. I'm pretty pleased with the way the macro nutritions are spread but I have an open mind so please comment if you feel it's needed.
What I'm looking for is opinions on the other nutritions. I know some of these numbers are hollow numbers and some aren't. I know some of them it's ok to be way higher and some of them it's not. I just have no clue which once.
What I'm looking for is long term health on a maintenance plan, I'm a 24yr old male. I didn't strive to perfection with the meal plan, I made something I would actually cook and eat. Something that has small cheats in it and something that is sustainable for me. However, in your comments please try to strive to perfection.
Carbs: 22% (mainly from veggies and a small amount of fruit, rice and patatoes, no sugar)
Vitamin A: 725mcg, 80% of RDA
Vitamin B6: 2.35mg, 181% of RDA
Vitamin B12: 6.2mcg, 259% of RDA
Vitamin C: 96mg, 107% of RDA
Vitamin D: 0.9mcg, 17% of RDA
Vitamin E: 17.5mg, 117% of RDA
Calcium: 518mg, 52% of RDA
Copper: 1.5mg, 162% of RDA
Iron: 11.8mg, 147% of RDA
Magnesium: 332.6mg, 83% of RDA*
Manganese: 2.8mg, 121% of RDA
Niacin: 32.8mg, 205% of RDA
Pant. Acid: 5.8mg, 117% of RDA
Phosphorus: 1461mg, 209% of RDA
Potassium: 2778mg, 59% of RDA
Riboflav: 1.9mg, 149% of RDA
Selenium: 120.5mcg, 219% of RDA
Sodium: 2132mg, 142% of RDA
Thiamin: 1.1mg, 89% of RDA
Zinc: 12.6mg, 115% of RDA
*I've read cacao has quite some amount of magnesium in it. I'll be using a decent amount of raw dutch cacao powder for making an avocado choco mousse . But there was no way I could find in fitday to put this in.
Thnx in advance!
EDIT: I will not be measuring anymore once I've switched from weight loss to maintanence. I just want to check out if the things I am likely to eat will give me all the nutrition I need without supplements.
To my understanding the Vitamin D and Calcium do not matter much, as being outside in the sun will take care of this.
Last edited by MvEssen; 06-21-2011 at 09:01 AM.
Looks pretty good to me. Personally, I like a little higher fat percentage, but I think as long as fat stays above 50% you'll be good.
That cacao should take care of some the potassium as well.
BTW, I just read your thread on supps and I'm also from Holland.
I ordered vitamin D's from a website and got omega-3 fish oil in Gimsel (organic food store in Rotterdam. they have heaps of supps there and the people seemed pretty knowledgeable about the whole supplement thing).
Cheers from a fellow 24 yo dutch male :P
Last edited by Edje Noh; 06-21-2011 at 09:20 AM.