HEALTHFUL NUTRIENT TARGETS and TYPICAL US POPULATION VALUES
The following values are used in Life Ahead as healthful values for prevention of cardiovascular diseases and cancer. These values may differ substantially from the so-called RDA or "% of requirement values" that are values needed to prevent certain diseases of insufficiency. Typical US population values for these nutrients are best estimates, and average values will vary with sex, age, and locality.
The target nutrient values are generalized numbers for a hypothetical average population. Values for dietary fats and basic nutrients are based on percents of dietary calories, and these should apply to everyone.
But values of vitamins and minerals usually are noted as grams, milligrams, or IU units. Thus people much smaller or larger than average should consider modifying their targets up or down somewhat to recognize this. A more accurate estimate of best values of these nutrients for individuals is computed in Life Ahead by by deducting 10% for women and adding 10% for men of average respective weights of 140 and 170 pounds respectively. Values then are factored to body weight by multiplying result by weight/140 for women and weight/170 for men. A Life Ahead analysis identifies supplement needs based on actual diets entered by users, and not the below values for typical diets.
For example consider a 'general' target for Fiber of 25 grams. Target for an average man of 170 lbs will be 27.5 grams; target for an average women of 140 lbs. will be 22.8 grams. Target for a 200 lb. man will be about 32 grams, for a 110 lb. woman will be about 18 grams. Use of an average target for men and women of all sizes as often is assumed in diet computations can be very inaccurate for those that are not close to average in size. The use of the same proposed diet for men and women can result in too many calories for women, and unneeded targets for most nutrients. The Life Ahead Demo diets do assume the same diets and diet calories for both men and women and this results in different health valuations for them. If desired, the program can adjust diets to the calorie totals expected for weight, exercise, and gender.
Modestly (as 50%) higher values of most supplements might produce added benefits. But much higher amounts of supplements can be unhealthful. The amounts below represent the maximum amount of each factor for which benefits probably have been verified by actual research. The amounts cited below are levels that have been widely judged as safe.
| Nutrient | Target Value for Health | Typical Population Value | Notes |
Usual Supplement |
| Total Fat |
30% of Calories or Less |
35-40% of Calories | Not used directly in Life Ahead | |
| Saturated Fat |
7.5% of Calories or Less |
13% of Calories | Important factor to minimize! | |
| Dietary Cholesterol | 150 mg/day or less | 170 mg/day | Produces atherosclerosis | |
| Monounsaturated Fat | 15% of Calories or More | 13% of Calories | Not a critical factor, more usually is better | |
| Polyunsaturated Fat | 9% of Calories or More | 8.5% of Calories | Important to improve this | |
| Transaturated Fat | 1-2% of Calories or Less | 3 % of Calories | Values for Life Ahead Diet library only | |
| Carbohydrates | 48% of Calories | No target used in Life Ahead | ||
| Protein | 15% but controversial | 15% of Calories |
No target in Life Ahead. If saturated fat can be kept down higher values my be OK. |
|
| Fiber | 25 grams per day | 18 grams per day | Important to slow both atherosclerosis and cancer | |
| Betacarotene | 15,000 IU per day | 6,000 IU per day | This produces about 1 IU Vitamin A for 3 IU . More than 15,000 can be harmful |
* |
| Vitamin A | 5000 IU per day | 2500 IU per day | Less Cardiovascular Disease and Cancer | 2500 |
| Vitamin C | 750 mg/day | 150 mg/day | Useful Antioxidant. | 500 |
| Vitamin E | 400 IU/Day | 9 IU/day | Natural vitamin is best | 200-400 |
| Folic Acid | 600 mg/day | 300 mg/day | Keeps Homocysteine down | 400 |
| Vitamin B6 | 5 mg/day | 4 mg/day | Helps Folic Acid reduce Homocysteine | 1-2 |
| Calcium | 1000 mg/day | 500 mg/day | Reduces some cancer, stroke, osteoporosis | 500 |
| Magnesium | 450 mg/day or higher | 300 mg/day | Reduces heart disease and stroke | 150 |
| Potassium | 3500 mg/day or higher | 2500 mg/day | Reduces stroke | * |
| Sodium | 1800 mg/day or lower | 2400 mg/d Men, 1700 Women | Values remain controversial | * |
| Selenium | 180 mcg/day or higher | 90 mcg/day | Suggest 100 mcg supplement for most people | 100 |
| Zinc | 15 mg/day | 8 mg/day | Heart disease and cancer, somewhat | 10 |
| C-Reactive Protein | <0.5 mg | 1.2 mg | Can increase effect of cholesterol on risk | * |
| Alcohol | 1 drink per day |
Highly variable |
Those of high cancer risk should avoid alcohol. Higher amounts can be harmful |
* |
| Lycopene | 3400 mcg or 1 tomato/day | 1700 mcg/day | reduces cancer risk | * |
| DHA+EPA | 400 mg/day | 65 mg/day | reduces fatal coronary attacks | * |
| Linolenic acid | 1.5 grams/day | 0.60 gram/day | reduces fatal and other coronary attacks | * |
* See papers on these factors for alternate ways to reach healthful targets.