- Meat and beans.Low-fat and lean meats and poultry. Bake it, broil it, grill
it. More fish, beans, peas, nuts and seeds (purple).
However, the USDA has a web site (http://www.mypyramid.gov/pyramid/
index.html) that will calculate the desired portions for each group based on a
person’s age, sex, and the amount of exercise the person performs daily.
In addition to the USDA, the National Academy of Sciences Food and
Nutrition Board (http://www.iom.edu) publishes the U.S. Recommended Dietary
Allowance (RDA) for daily dose requirements of each vitamin (Table 9-1).
CHAPTER 9 Vitamins and Minerals^139
Vitamin Food Sources RDA
Fat Soluble
Whole milk, butter, eggs, leafy Male: 1000 μ g or 5000 IU
A green and yellow vegetables, Female: 800 μ g or 4000 IU
fruits, liver Pregnancy: 1000 μ g or 5000 IU
Lactating: 1200 μ g or 6000 IU
D Fortified milk, egg yolk, Male and Female: 40–80 μ g
tuna, salmon or 200–400 IU
E Whole-grain cereals, wheat germ, Male: 10 mg/d; 15 IU
vegetable oils, lettuce, Female: 8 mg/d; 12 IU
sunflower seeds Pregnancy: 10–12 mg/day
K Leafy green vegetables, liver, Male: 70–80 μ g/day
cheese, egg yolk Female: 60–65 μ g/day
Taking broad spectrum
antibiotics: 140 μ g/day
Pregnancy: 65 μ g/day
Water-Soluble
Citrus fruits, tomatoes, leafy green Male and female: 60 mg/day
C vegetables, potatoes Pregnancy: 70 mg/dL
Ascorbic acid Lactating: 95 mg/dL
B 1 Enriched breads and cereals, yeast, Male: 1.5 mg
thiamine liver, pork, fish, milk Female: 1.1 mg
Pregnancy: 1.5 mg
Lactating: 1.6 mg
B 2 Milk, enriched breads and cereals, Male: 1.4–1.7 mg
riboflavin liver, lean meats, eggs, leafy Female: 1.2–1.3 mg
green vegetables Pregnancy: 1.6 mg
Lactating: 1.8 mgTable 9-1. RDA (recommended dietary allowances).