-5.5 C

I Tracked My Diet to Attempt to Get Vitamins From Food, Not Supplements



On average, I consumed about what I needed for every nutrient except calcium.

An example of what the day by day nutrient breakdown looks like on MyFitnessPal.

Allana Akhtar/Insider

Average Each day Fiber: 46g

I used to be pleased to learn I ate nearly double the quantity of fiber really helpful for ladies every day, which is 21 to 25 grams, in accordance with Mayo Clinic. 

Average Each day Potassium: 1,986mg

My potassium intake this week was a bit low, because the National Institutes of Health recommends women get 2,600 mg a day and I ate slightly below 2,000.

Average Each day Vitamin A: 318mg

I used to be eating more vitamin A than I needed, likely from the peppers and eggs I ate almost on a regular basis. The NIH recommends women get 700 micrograms of vitamin A, which is one thousanth of a milligram — meaning I used to be getting 45,000% more of the nutrient than I needed.

Average Each day Vitamin C: 288mg

I again ate far more vitamin C this week than I needed to. The NIH recommends adult women get 75 mg of vitamin C, meaning I consumed greater than 300% of what I needed. 

Average Each day Calcium: 48mg

My calcium intake was very low in comparison with the opposite nutrients I recorded. The NIH recommends adult women get 1,200 mg, so I only consumed 4% of what I needed. I could have eaten more dairy and spinach last week to bring my intake up. 

Average Each day Iron: 57mg 

I ate more iron than I needed to last week — the NIH recommends adult women get 18 mg and I consumed about triple that quantity. 

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