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Dr. Anil Kumar
Dr. Anil Kumar, General Physician
Category: Health
Satisfied Customers: 6678
Experience:  M.D. with over 30 years of experience in practice.
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the daily basic needed nutrients for my body. hello i wish

Resolved Question:

the daily basic needed nutrients for my body.

hello i wish to know what are the most needed basic foods / nutrients / vitamins i need to eat daily ? and which food groups i get it from?

im doing a huge revamping for my daily eating and want to eat healthy from now on.

please provide me the whole thing and and tell me what i need to eat every day to make my body have all the needed nutrients to survive.

i lack any nutrition experience :(
Submitted: 1 year ago.
Category: Health
Expert:  Dr. Anil Kumar replied 1 year ago.
Hello,
What is your current weight and height?
Any medical history?
Are you taking any medications?
Stress and anxiety?
Any current symptoms?


Thanks.
Customer: replied 1 year ago.

5"6 ( 168 cm ) 312 lbs (142 kg).


 


only suffer from normal GERD which happens because of my weight and also triggers after i eat hot spicy foods which i now cut it off my diet.


 


no medication.


 


no stress or anxiety just the weight make me sad most of time thats why i want to do the new diet.


 


 


 

Expert:  Dr. Anil Kumar replied 1 year ago.

Hello,
Thanks for providing more information.

I understand your concern and I appreciate your efforts to lose weight.

The daily requirements for essential nutrients depend on a person's age, sex, height, weight, and metabolic and physical activity.

The six essential nutrients include-
Carbohydrates- 40% - 50% of the daily diet.
Fat-25% - 30% of daily diet.
Proteins-10% - 15%.
Vitamins
Minerals

 

Cut your calories intake.
http://www.mayoclinic.com/health/healthy-weight-pyramid/SA00103

Do Yoga ,aerobic exercise-walking, cycling or swimming, deep breathing exercises.

Eat more fruits, vegetables and whole grains.
Increase Fibre in diet.
Take six small meals rather than large meals.
Avoid Fats, fried foods, spicy foods.

Start a multivitamin containing B complex daily.
Drink plenty of water(10- 15 glasses per day).
You can ask your doctor for FDA approved Orlistat which is a weight loss pill.



I hope this helps.
If you have any further query then feel free to ask.
Positive feedback and bonus are highly appreciated.
Thank you.

Customer: replied 1 year ago.
Thx ..... Could u plz tell me which vitamins and minerals i need and which foods provide them .... I don want pills :(
Expert:  Dr. Anil Kumar replied 1 year ago.
Hello,
You may require Recommended Daily Allowances(RDA)of vitamins and minerals such as
Minerals RDA for Men
Vitamin A 5,000 IU
Thiamin 1.5 mg
Riboflavin 1.7 mg
Niacin 19 mg
Vitamin B6 2.0 mg
Folate (folic acid) 200 mcg
Vitamin B12 2.0 mcg
Biotin 30-100 mcg
Pantothenic acid 4-7 mg
Vitamin C 60 mg
Vitamin D 200 IU
Vitamin E 15 IU
Vitamin K 80 mcg
Calcium 1.000-1,200 mg
Chromium 50-200 mcg
Copper 1.5-3.0 mg
Iodine 150 mcg
Iron 10 mg
Magnesium 350 mg
Manganese 2.0-5.0 mg
Molybdenum 75-250 mcg
Phosphorous 800 mg
Potassium 2,000 mg
Selenium 70 mcg
Zinc 15 mg

Some nutrient-dense foods
Avocados
Chard, collard greens, kale, mustard greens, spinach
Bell peppers
Brussels sprouts
Mushrooms (crimini and shiitake)
Baked potatoes
Sweet potatoes
Cantaloupe, papaya, raspberries, strawberries
Low-fat yogurt
Eggs
Seeds (flax, pumpkin, sesame, and sunflower)
Dried beans (garbanzo, kidney, navy, pinto)
Lentils, peas
Almonds, cashews, peanuts
Barley, oats, quinoa, brown rice
Salmon, halibut, cod, scallops, shrimp, tuna
Lean beef, lamb, venison
Chicken, turkey

A well-balanced diet contains high in "nutrient-dense" fruits, vegetables, nuts, seeds, and whole grains.


Daily amounts of basic food groups meeting recommended nutrient intakes
Calorie level 1,200
Fruits 1 cup
Vegetables 1.5 cups
Grains 4 ounce equivalents*
Lean meat and beans 3 ounce equivalents**
Dairy (choose fat-free or low-fat) 2 cups***
Oils 17 g
Discretionary calories 171
Choose a wide variety of colorful fruits and vegetables.

1 ounce equivalent = ½ cup cooked rice, pasta, or cooked cereal; 1 ounce dry pasta or rice; 1 slice bread; 1 small muffin; 1 cup ready-to-eat cereal flakes.

**1 ounce equivalent = 1 ounce of lean meat, poultry, or fish; 1 egg; ¼ cup cooked dry beans or tofu; 1 tablespoon peanut butter; ½ ounce nuts or seeds.

***1 cup = 1 cup milk or yogurt; 1.5 ounces natural cheese or 2 ounces processed cheese.


I hope this helps.
If you have any further query then feel free to ask.
Positive feedback and bonus are highly appreciated.
Thank you.




Customer: replied 1 year ago.
The 1200 calorie foods u enlisted contains all the minerals and vitamins u enlisted ?
Expert:  Dr. Anil Kumar replied 1 year ago.

Yes, this 1200 calorie level contains all the minerals and vitamins.

 

 

 


I hope this helps.
If you have any further query then feel free to ask.
Positive feedback and bonus are highly appreciated.
Thank you.

Dr. Anil Kumar, General Physician
Category: Health
Satisfied Customers: 6678
Experience: M.D. with over 30 years of experience in practice.
Dr. Anil Kumar and 3 other Health Specialists are ready to help you

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