AboutLaurie Beebe, MS, RD, LD Expertise As a registered dietitian I am fully qualified to accurately answer questions regarding weight loss, including those from people with health conditions requiring dietary restrictions (diabetes, high blood pressure, high cholesterol, etc) who want to lose weight, or who have been advised to do so by their physician.
Experience I have been a registered dietitian for over 25 years and am certified in Adult Weight Management through the commission on dietetic registration. I also have training in coaching through Coach U and currently work as a diet coach to help people lose weight the healthy way.
Organizations American Dietetic Association, Weight Management Dietetic Practice Group, Nutrition Entreprenuers, St.Louis International Coach Federation, Toastmasters
Education/Credentials Bachelor of Health Science from the University of Florida, 1983; Master of Science in Clinical Nutrition from Case Western Reserve Universitiy 1985; Certification in Adult Weight Management 2006; CoachU core essentials grad 2007.
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.
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!
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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
