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utritional Programs
 

Nutritional Programs for Adult Women

© Elson M. Haas MD


Adult Women's Nutrient Program Range
(RDAs to Optimum Safe Levels)

Calories1,500–2,500
Fiber8–15 g.
Protein45–65 g.
Fats*40–70 g.

Vitamin A4,000–10,000 IUs Calcium850–1,200 mg.
Beta-carotene5,000–20,000 IUs Chloride**2–4 g.
Vitamin D200–400 IUs Chromium100–400 mcg.
Vitamin E30–800 IUs Copper2–3 mg.
Vitamin K**100–300 mcg. Fluoride**1.5–3.5 mg.
Thiamine (B1)1.0–30.0 mg. Iodine**150–300 mcg.
Riboflavin (B2)1.2–30.0 mg. Iron 18–30 mg.
Niacin or Magnesium350–700 mg.
Niacinamide (B3)15–100 mg. Manganese2.5–15 mg.
Pantothenic acid (B5)7–250 mg. Molybdenum150–500 mcg.
Pyridoxine (B6)2–50 mg. Phosphorus** 800–1200 mg.
Cobalamin (B12)3–200 mcg. Potassium** 2–5 g.
Folic acid400–800 mcg. Selenium 150–300 mcg.
PABA5–50 mg. Sodium** 1.5–4.0 g.
Biotin150–500 mcg. Zinc15–30 mg.
Choline50–500 mg.
Inositol50–500 mg.
Vitamin C 60–1,000 mg.
Bioflavonoids125–500 mg.
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About The Author
Elson 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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