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 Nutritional Programs: Nutritional Programs for Adult Men  

The Nutrient Program shown in the table offers guidelines for men "on the go" between the ages of 19 and 65. The values listed range from minimum requirements to more optimum levels. For certain nutrients, such as calories, fats, iron, and sodium, the lower numbers may be more appropriate. These values represent a combination of diet and additional supplements, and certain essential nutrients, such as sodium, chloride, fluoride, phosphorus, and vitamin K are not usually taken above dietary levels. If such nutrients as iron, calcium, copper, iodine, and potassium are sufficient in the diet, these are not usually added unless there are specific problems with digestion and/or assimilation. Important extra support for men may come from B vitamins, vitamins C and E, beta-carotene, magnesium, manganese, selenium, and zinc.

Adult Men's Nutritional Program Range Range(RDAS to Optimum Safe Levels)

Calories 2,100–3,500
Fiber 8–20 g.
Protein50–75 g.
Fats50-75 g.

Vitamin A5,000–10,000 IUs Calcium*800–1,200 mg.
Beta-carotene5,000–20,000 IUs Chloride*2–5 g.
Vitamin D200–600 IUs Chromium200–500 mcg.
Vitamin E30–800 IUs Copper 2–3 mg.
Vitamin K*150–600 mcg. Fluoride* 1.5–4.0 mg.
Thiamine (B1) 1.4–50.0 mg. Iodine* 150–300 mcg.
Riboflavin (B2)1.6–50.0 mg. Iron*10–15 mg.
Niacin (B3)**20–200 mg. Magnesium400–800 mg.
Pantothenic acid (B5) 7–250 mg. Manganese3.0–10.0 mg.
Pyridoxine (B6) 2.5–100 mg. Molybdenum150–500 mcg.
Cobalamin (B12)3–200 mcg. Phosphorus*800–1,200 mg.
Folic acid400–800 mcg. Potassium*2–6 g.
Biotin 150–500 mcg. Selenium200–400 mcg.
Choline 50–500 mg. Sodium*1.0–3.5 g.
Inositol50–500 mg. Zinc15–60 mg.
PABA10–50 mg.
Vitamin C60–2000 mg.
Bioflavonoids100–500 mg.
(Excerpted from Staying Healthy with Nutrition ISBN: 1587611791)
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 About The Author
Elson Haas MDElson M. Haas, MD is founder & Director of the Preventive Medical Center of Marin (since 1984), an Integrated Health Care Facility in San Rafael, CA and author of many books on Health and Nutrition, including ...more
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