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Nutrition Recommendations for Females

Calorie Needs
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Source: https://en.wikipedia.org/wiki/Female

Source: http://www.rugbyrenegade.com/macronutrients-rugby-players/

Macronutrient Needs
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19-30 years old (based on a 2,000 calorie intake)

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  • Carbohydrate- 45-65% of total calories​

    • 130 g

    • 28 g of dietary fiber

    • < 10% of calories from added sugars

  • Protein- 10-35% of total calories

    • 46 g​

  • Fat- 20-35% of total calories

    • < 10% of fat intake from saturated fat​

Micronutrient Needs
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19-30 years old (based on a 2,000 calorie intake)
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Minerals

  • Calcium- 1,000 mg*

  • Iron- 18 mg*

  • Magnesium- 310 mg

  • Phosphorus- 700 mg

  • Potassium- 4,700 mg

  • Sodium- 2,300 mg

  • Zinc- 8 mg

  • Copper- 900 mcg

  • Manganese- 1.8 mg

  • Selenium- 55 mcg

Vitamins

  • Vitamin A- 700 mg RAE

  • Vitamin E- 15 mg AT

  • Vitamin D- 600 IU*

  • Vitamin C- 75 mg*

  • Thiamin- 1.1 mg

  • Riboflavin- 1.1 mg

  • Niacin- 14 mg

  • Vitamin B6- 1.3 mg*

  • Vitamin B12- 2.4 mcg*

  • Choline- 425 mg

  • Vitamin K- 90 mcg

  • Folate- 400 mcg DFE

* More information under "Micronutrient Highlights"

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Source: http://www.sangral.com/nutrients/traceelements.aspx

USDA & HHS. (2015) Dietary guidelines for Americans 2015-2020. Retrieved from  https://health.gov/dietaryguidelines/2015/guidelines/

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