Glycemic Index & Glycemic Load
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RDA for Macro & Micro Nutrients
Nutrient Unit Men (19–50y) Women (19–50y) Pregnancy Lactation Energy kcal 2320 1900 2175 2425 Protein g 60 55 71 74 Fat g 30 30 30 30 Carbohydrates g 300 270 310 340 Fiber g 40 40 40 40 Vitamin A µg RAE 900 700 770 1300 Vitamin D µg 10 10 10 10 Vitamin E mg 10 8 8 10 Vitamin K µg 55 55 55 55 Vitamin C mg 80 65 80 100 Thiamine (B1) mg 1.2 1.1 1.4 1.5 Riboflavin (B2) mg 1.3 1.1 1.4 1.6 Niacin (B3) mg 16 14 18 17 Vitamin B6 mg 1.7 1.5 2.0 2.1 Folate µg 400 400 600 500 Vitamin B12 µg 2.4 2.4 2.6 2.8 Calcium mg 1000 1000 1200 1200 Iron mg 17 21 35 21 Zinc mg 12 10 12 12 Magnesium mg 320 270 300 310 Phosphorus mg 1000 1000 1000 1000 Potassium mg 3500 3500 3500 3500 Sodium mg 2000 2000 2000 2000 Iodine µg 15...
Complete Health Coach Reference Tables Health Coach Master Reference Tables 1. Client Intake Table Field Details Name Age Gender Location Medical History Diet Type Goals 2. Food Substitution Table Instead of Use White Rice Brown Rice / Quinoa Sugar Jaggery / Dates 3. Portion Size Table Food 1 Portion Cooked Rice 1 Katori Dal 1 Cup 4. Deficiency Correction Table Deficiency Food Sources Iron Spinach, Beetroot, Jaggery Calcium Ragi, Milk, Sesame Seeds 5. MPESS Lifestyle Table Aspect Examples Mind Affirmations, Journaling Physical Walking, Yoga Emotional Breathing, Gratitude Social Family Meals, Bonding Spiritual Meditation, Prayer 6. Habit Tracker Table Habit Mon Tue Wed Thu Fri Sat Sun Water (8 glasses) 10-min Walk 7. Weekly Check-in Table ...