Daily Nutrients Checklist

A lot of us go day to day feeling stressed out, lethargic, anxious, and wiped out because our bodies are not getting enough of the nutrients it needs! Take a look at the following checklist I made Inspired by the USDA (United States Department of Agriculture. Try to get your nutrients through actual food rather than taking vitamins/supplements! (Eat the following foods everyday to make sure you get enough of what you need.

Daily Food Checklist:

1,136 milligrams of calcium each day: 5.68 ounces of cheese or 3.89 cups of spinach
4,044 milligrams of potassium daily: 9.58 bananas or 6.63 white potatoes
380 milligrams of magnesium each day: 4.87 oz of almonds
30 micrograms of Biotin each day: 15 avocados
550 milligrams of choline for men but 425 milligrams for women : 14.47 cups of milk or 8.87 cups of Brussel Sprouts. For women: 11.18 cups of milk for women and 6.85 cups of brussell spouts.
600 International Units (IU) of vitamin D each day: 400 oz salmon
11 milligrams of zinc for men and 8 milligrams for woman: 6.11 cups of milk for men. 4.44 cups women
120 Micrograms of Vitamin K for Men and 90 Micrograms of Vitamin K for women: 0.55 of broccoli for men and .41 cups for females
15 Milligrams of Vitamin E: 7.89 tablespoons of olive oil.
90 milligrams of Vitamin C for men and 75 milligrams for women: 1.06 cups of strawberries for men;
.88 cups of strawberries for women
2.4 micrograms of Vitamin B12: 4.8 ounces of Brie Cheese
1.3 milligrams of Vitamin B6: 1.3 ounces of hazelnuts
900 micrograms of Vitamin A for men and 700 micrograms for women: 11.39 mangoes for men and 8.86 mangoes for females
Vitamin B1: Men = 1.2 milligrams; Women = 1.1 milligrams: 6.3 ounces of pecan for men; 5.79 ounces of pecan for women
Salt: : 500 milligrams of sodium; 750 milligrams of chloride.
Selenium: 55 micrograms of selenium: 1.45 cups of enriched noodles
1.3 milligrams of B2 for men and 1.1 milligrams for women: 5.65 ounces of almonds for men and 6.09 ounces for women
700 milligrams of phosphorus: 534 ounces of cheese.
5 milligrams of Vitamin B5: 2.51 avocados
15 milligrams of B3 for men and 14 milligrams for woman: 4.21 ounces of peanuts for men and 3.86 ounces of peanuts for women
45 micrograms of molybdenum: .35 cup of black beans
2.3 milligrams of manganese for men and 1.8 milligrams of manganese for women: 1.80 ounces of pecans for men and 1.41 ounces of pecans for women. Do not take more than 11 milligrams!!
8 milligrams of iron for men and 18 milligrams of iron for women- 4.23 ounces of cashews for men and 9.52 ounces of cashews for women
150 micrograms of Iodine: 2.5 potatoes
400 micrograms of Folic Acid: 4.82 cups of orange juice.
900 micrograms of Copper: 1.43 ounces of nuts
Chromium: Men = 35 mcg; Women = 25 mcg: 1.59 cups of broccoli for men and 1.14 cups for women
OMEGA 3 and OMEGA 6- sadly, my sources do not list the amount of omega 3 and omega 6 you need, but don’t forget those.
For OMEGA 3, consume fish!
FOR OMEGA 6, consume sunflower oil.

Check out the informative and very helpful sites below for more info!


familydoctor.org editorial staff. “Vitamins and Minerals: How to Get What You Need.” familydoctor.org. American Academy of Family Physicians, April 2017. Web. 5 December 2017. Retrieved from https://familydoctor.org/vitamins-and-minerals-how-to-get-what-you-need/

Milan, Emily. “The Ultimate Guide to Vitamins and Minerals.” Greatist.com , Greatist, 10 August 2013. Web. 5 December 2017. Retrieved from https://greatist.com/health/ultimate-guide-vitamins-and-minerals

Kresser, Chris. “How too much omega-6 and not enough omega-3 is making us sick.” ChrisKresser.com, 8 May 2010. Web. 7 December 2017. Retrieved from https://chriskresser.com/how-too-much-omega-6-and-not-enough-omega-3-is-making-us-sick/

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