Daily Nutritional Values

Question
QUESTION: I am a 58 yr old female wt. 203.  I am on a self prescribed 1400-1600 calorie diet.  I am having a hard time finding the minimum and maximum nutritional value ranges.  Can you help?

ANSWER: Dear Linda,

Here is a simple chart with the daily values displayed.

http://www.utexas.edu/courses/ntr311/nutinfo/dvalues.html

These are established based on the average person's needs, with a healthy amount added to cover 97% of the population.  If you come within 75% of any of these chances are it will be adequate to prevent a deficiency.
Most of the water-soluble nutrients can be ingested in two, three, or four times the daily value with no consequences; your body will simply eliminate the excess through your kidneys.

If you aren't sure you're getting what you need, use http://www.mypyramid.gov for the illustration of a healthy and balanced diet.  1400-1600 calories should allow you to eat all of what you need to get!  If you think you are missing out on some of the nutrients because of your food preferences, a one-a-day multivitamin with iron (and probably supplemental calcium as well) will assure you get what you need.

Please do not hesitate to write back if I haven't answered your question or if you have another!

---------- FOLLOW-UP ----------

QUESTION: In the UT link I find the Daily Values for a 2000 calorie diet.  What I need are the values for a 1400 and 1600 calorie diet so I can calculate min and max values.  I am trying to stay on a 1400 Calorie Diet.  I am doing great but am not sure my daily value are correct.
Thank You,  Linda

ANSWER: Dear Linda,

The nutrient requirements don't change all that much on a lower calorie diet.  Some of the B vitamins are required in slightly lower amounts because you have fewer grams of carbohydrates to metabolize.  A few of the nutrients change slightly with age and depending on gender.  The 2000 calorie level DRI's just cover everyone!
Here is a link for some more specific vitamin requirements:
http://www.iom.edu/Object.File/Master/7/296/webtablevitamins.pdf

---------- FOLLOW-UP ----------

QUESTION: I don't think I am making myself clear.  What I need are the Fat; Carb; Fiber; Protien values for 1400 and 1600 calorie diets?

Answer
There we go!  I understand your question now :)
Carbohydrate should be at least 50% of the calorie intake for most people: on 1600 calories, 800 calories of Carbs would be 200 grams.
Fat should be less than 30%.  On 1600 calories that is about 540 calories or 60 grams of fat.  The rest is protein: 20% of 1600 calories is 320 calories which equals 80 grams of protein.
Fiber doesn't change much by calorie  level and you should aim for 20-25 grams (sometimes a good high fiber cereal will get you almost half way there).

The values are a bit flexible: you can range your carbs from 200-240 grams; fat from 40-60 grams; and protein from 60-80 grams and still meet your needs.

Thanks for your persistence in asking until I got it ;)

(P.S. to figure out different ranges, the calorie level you calculate is divided by 4 to find out grams of carb or protein, and divided by 9 to figure out grams of fat).

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