| Vitamin | Daily Requirement |
|---|---|
| Vitamin A | 700 mcg RAE |
| Vitamin C | 75 mg |
| Vitamin D | 600 IU (15 mcg) (800 IU after age 70) |
| Vitamin E | 15 mg |
| Vitamin K | 90 mcg |
| Thiamin (B1) | 1.1 mg |
| Riboflavin (B2) | 1.1 mg |
| Niacin (B3) | 14 mg |
| Vitamin B6 | 1.3 mg |
| Folate (B9) | 400 mcg DFE |
| Vitamin B12 | 2.4 mcg |
| Pantothenic Acid (B5) | 5 mg |
| Biotin (B7) | 30 mcg |
| Choline | 425 mg |
Important minerals
| Mineral | Daily Requirement |
|---|---|
| Calcium | 1,000 mg (1,200 mg after age 50) |
| Iron | 18 mg (before menopause) |
| Magnesium | 320 mg |
| Potassium | 2,600 mg |
| Zinc | 8 mg |
Based on the foods you mentioned
- 500 mL milk: good source of calcium, vitamin D (if fortified), B12, riboflavin, and protein.
- 2 eggs: provide vitamins A, D, B12, choline, and protein.
- 2 apples: provide vitamin C and fiber.
- 2 potatoes: provide vitamin C, potassium, and B6.
- 2 servings of nuts: provide vitamin E, magnesium, and healthy fats.
This diet gives many nutrients, but it may still be low in:
- Vitamin D
- Vitamin K
- Folate
- Iron
- Some vitamin C (depending on apple size)
- Omega-3 fats
Adding 1–2 cups of vegetables daily (especially spinach, broccoli, kale, carrots, bell peppers, or mixed salad) and a source of lean protein or fish would help cover most vitamin and mineral needs naturally.
Breakfast (350 calories)
- 2 large eggs
- 1 cup (240 mL) whole milk
- 1 medium apple
- 1 slice whole-grain toast
Provides:
- Protein: ~20 g
- Vitamin A, D, B12, choline
- Calcium ~400 mg
- Fiber and vitamin C
Morning Snack (170 calories)
- Plain Greek yogurt (170 g)
- ½ cup blueberries
Provides:
- Protein: ~17 g
- Calcium ~200 mg
- Vitamin C and antioxidants
Lunch (400 calories)
- 4 oz grilled chicken breast
- Large spinach salad (2 cups spinach)
- ½ cup chickpeas
- Tomatoes, cucumber, bell peppers
- 1 teaspoon olive oil
Provides:
- Protein: ~40 g
- Folate
- Vitamin K
- Iron
- Vitamin A
- Vitamin C
- Magnesium
Afternoon Snack (180 calories)
- 1 oz mixed nuts (almonds and walnuts)
Provides:
- Protein: ~6 g
- Vitamin E
- Magnesium
- Healthy fats
- Zinc
Dinner (300 calories)
- 1 baked golden potato
- 4 oz salmon
- 1 cup steamed broccoli
Provides:
- Protein: ~28 g
- Vitamin D
- Vitamin B6
- Potassium
- Vitamin C
- Omega-3 fats
Daily Total (Approximate)
| Nutrient | Amount |
|---|---|
| Calories | ~1,400 kcal |
| Protein | ~95–100 g |
| Calcium | ~1,100 mg |
| Iron | ~15–18 mg |
| Magnesium | ~330 mg |
| Potassium | ~3,000 mg |
| Zinc | ~8–10 mg |
| Vitamin A | Above 700 mcg |
| Vitamin C | Above 100 mg |
| Vitamin D | About 600–800 IU |
| Vitamin E | About 15 mg |
| Vitamin K | Above 90 mcg |
| Thiamin (B1) | Meets goal |
| Riboflavin (B2) | Meets goal |
| Niacin (B3) | Meets goal |
| Vitamin B6 | Meets goal |
| Folate | Meets goal |
| Vitamin B12 | Meets goal |
| Pantothenic Acid | Meets goal |
| Biotin | Meets goal |
| Choline | Above 425 mg |
Simple Grocery List
Protein
- Eggs
- Chicken breast
- Salmon
- Greek yogurt
Fruits
- Apples
- Blueberries
Vegetables
- Spinach
- Broccoli
- Bell peppers
- Tomatoes
- Cucumbers
Healthy Carbs
- Whole-grain bread
- Potatoes
- Chickpeas
Healthy Fats
- Almonds
- Walnuts
- Olive oil
