Ew...mushy oatmeal yuck :) My current little evil chart of plan for health action is this, now I need to compare what all mine are...I consider myself a woman, so foo-ey on the men limits below, I hate too much burnt tans/ labor work/ evident muscle/ short hair:
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Go look at all your food labels and make sure you meet all the below in total for a day's intake. I assembled them ALL you need to live below from Google, probably accurate: 2,000 calories a day for women and 2,500 for men is the recommended calorie intake 20% to 35% of total calories from fat. That is about 44 grams to 77 grams of fat per day if you eat 2,000 calories a day.....ray says no more than 25%...Don't be fat! saturated fat to less than 10% of your daily calories. To further reduce your heart disease risk, limit saturated fats to less than 7 or 3% of your total daily calories. For a 2,000 calorie diet, that is 140 to 200 calories or 16 to 22 grams (g) of saturated fats a day limit trans fat to 0 if can, it's also bad for the heart / blood vessels cholesterol per day — 200 mg if you had a high risk of heart disease, this is also really bad for the heart 36 grams of sugar is all needed, more is really bad for the heart limit sodium intake to less than 2,300 mg per day, it's part of sugar beware An adequate intake of potassium is 3,400 milligrams (mg) per day for healthy adult males and 2,600 mg per day for healthy adult females be sure carbohydrates make up no more than 33 percent of your total daily calories. That translates to between 158 grams of carbohydrates a day.......ray kurzweil's <, internet says between 45-65% Women should try to eat at least 21 to 25 grams of fiber a day, while men should aim for 30 to 38 grams a day, helps slow sugar etc peaks and spreads nutrient feeding over the day, cleans the tracks. But CHEW the fibre and drink water else [may] hurt! ~56 grams of protein per day for 150 pound person...and the average woman should eat about 46 grams calcium keep under 500mg a day else risk kidney stones and heart disease, recommended upper limit for calcium is 2,500 mg a day The amount of iron you need is: 8.7mg a day for men over 18...the highest dose that can be taken safely -- is 45 mg a day Vitamin A is 900 micrograms (mcg) for adult men and 700 mcg for adult women, 3,000 a day is the upper limit Vitamin C is 65 to 90 milligrams (mg) a day, the upper limit is 2,000 mg a day Vitamin D: 1,000 or 2,000 IU....safe upper limit is 4,000, maybe even 10,000 Vitamin B 1 (thiamine): Recommended Dietary Allowance (RDA) for men ages 19 and older is 1.2 mg daily, and for women in the same age range 1.1 mg daily......50mg would be too much but likely not the limit Vitamin B 2: average daily riboflavin intake from foods is 2.5 mg in men and 1.8 mg in women...likely safe for most people in doses of up to 400 mg Vitamin B 3: amount of niacin for adult males is 16 milligrams (mg) a day and for adult women who aren't pregnant, 14 mg a day.....between 2,000 to 6,000 mg causes serious side effects Vitamin B 5, recommended intake is 5 mg per day. Larger amounts (up to 1 gram) seem to be safe for most people. Vitamin B 6 (pyridoxine) for adults 50 and younger is 1.3 milligrams.....100–300 mg causes nerve damage/ pain/ numbness Vitamin B 9 AKA Folic acid (mcg) ---- 400....upper limit is 1,000 mcg a day Vitamin B-12 (Cobalamin) recommended for adults is 2.4 micrograms, higher doses have been found to be safe Vitamin E (IU) 15-33 (i.e. 15 mg)....upper limit is 1,000 mg Vitamin K 90 mcg (women)....120 (men)....Taking 1mg or less of vitamin K supplements a day is unlikely to cause any harm. folate for adults is 400 micrograms (mcg)....1,000 should not be taken. Also, can cause nerve damage if too much. recommended dietary allowance for phosphorus is 700 mg, 3,000 is upper limit recommended dietary allowance for magnesium for adult men is 400-420 mg per day. The dietary allowance for adult women is 310-320 mg....Doses less than 350 mg daily are safe for most adults zinc is 8 milligrams (mg) for women and 11 mg for adult men....40mg is the upper limit Adequate Intake (AI) levels for manganese are: men age 19 and older, 2.3 mg; women 19 and older, 1.8 mg.....It appears to be safe for adults to consume up to 11 mg of manganese per day Chromium (mcg) is 35 μg/day for adult men and 25 μg/day for adult women (20).....upper limit is 1,000 Selenium (mcg): 55.....upper limit is 400 Copper (mg): 0.9....upper limit is 10 Omega-3 fatty acids mg: 1100 (women), 1600 (men), upper limit: 3,000. The primary omega-3 is alpha-linolenic acid, your body ?can? convert it to the longer-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) Omega 6 fatty acids mg: 17 grams for males and 12 grams for females ages 19–50 years....upper limit is Obtain all eight essential amino acids every day. "While this is no problem for meat eaters (I looked up milk, it seems to be a complete source too), vegetarians might be lacking. The eight essential amino acids for adults: phenylalanine, tryptophan, lysine, threonine, methionine, isoleucine, leucine, and valine" drink mostly water (?) does high temp cleaning of milk ruin milk nutrition? maybe multi vitamin ohhhh!!!! will help me get more i need if need more If you see any of these names on an ingredient list, you know there's added sugar. Nutrition labels are allowed to be 20% off, careful! And Canada allows "just for taste" hidden added sugar! How illegal. So: use it as a guide and use your brain. High-fructose corn syrup (or just corn syrup) Brown sugar Brown rice syrup Fruit juice concentrate Honey Malt Molasses Syrup Anything that ends in -ose (dextrose, fructose, glucose, lactose, maltose, sucrose) Watch out for sugar’s various aliases on food labels, such as sucrose (table sugar), corn syrup, molasses, honey, fructose, dextrose, maltose, and almost any other ingredient that ends with “ose.” avoid ingredients like high-fructose corn syrup, refined sugars, enriched flours, artificial sweeteners, etc. Walk lots during the day, and do some aerobic chinese made up moves so to stretch and move all muscle etc. This will "gently move things around that are clogged" and limit blood clots from sitting. Also gets heart pushing sitting blood that'd clot. And thing this does is makes heart beat faster, do 30 min a day intense version of the walk/ dances but never go hard. 3rd thing this does is build Heart Muscle and some lean but hidden muscle/ less fat. Stay inside all day, order in packaged food, you could fall, be biten, killed, etc outside where it is unpredictable/ controllable. Put bars on your door that go from floor to door knob on an angle to avoid all kick ins or crow bars, and put bolts on - the inside screwed kind. ------------------------------------------ Artificial General Intelligence List: AGI Permalink: https://agi.topicbox.com/groups/agi/T0478653c92128988-M1642cbfb8136df108e96d111 Delivery options: https://agi.topicbox.com/groups/agi/subscription
