Recommended Discretionary Kcals
for the 3000 Calorie Diet

Article by Diet Bites

The amount for this plan equals 512 discretionary calories.

Important Vitamins & Minerals

Are you being your body's nutritional needs what you are dieting?

Calcium Recommendations

Let's begin with calcium needs. Adults require 800 to 1200 mgs daily. Foods that are rich sources for calcium include those that reside in the diary food group such as milk, yogurt, cottage cheese, sour cream, buttermilk, and cheese. Your healthiest sources will arrive on your meal plate in the form of reduced fat selections.  

Symptoms of a calcium deficiency include poor digestion. If your metabolism seems to be working at a slow pace, check your calcium intake.

The drugs Tetracycline and Neomycin will impact absorption of calcium in foods.

Iodine, Daily Needs

The daily recommendation for iodine intake is 150 mcg. Foods that are rich sources include fish, and the good old salt shaker on your table.  

Iron RDA

Adult males require 10 mg and women, 15 mg daily. This mineral is vital for the synthesis of hemoglobin. Individuals who become deficient in iron may reside in the following group as they are at the highest risk: heavy blood donors, menstruating females with heavy or too-frequent flows, or individuals who are undergoing a number of consecutive surgeries due to medical reasons. Women are more likely to have an iron deficiency than men. Best food sources include red meats, fortified cereals, turkey, enriched rice and beans.

Magnesium, How Much Do You Require?

A magnesium deficiency can be triggered by a severe bout of diarrhea or due to long term usage of diuretics or through the abuse of alcohol.

Men require 350 mg and women, 280 mg daily.

Rich food sources include: oat bran, buckwheat flour, bulgur, pumpkin seeds, spinach, soybeans, white beans, yellow cornmeal and beet greens.

Potassium Daily Needs

A deficiency in potassium needs is rare and generally occurs through diarrhea, vomiting, or may be related to kidney disease. All of these are related to the body's vital fluids which are lost amid each of these conditions. Keep in mind that potassium is an electrolyte in the body - along with calcium and sodium.

Speaking of sodium, it also impacts the body fluids and too much can create a loss of potassium - so exercise care with the shaker.

There is no RDA for this mineral although the suggested intake level is 3.5 grams. Drugs which influence the absorption of potassium include: insulin, diuretics, and steroids.

Rich sources of potassium include potatoes and bananas as well as most fresh fruit, canned tomato paste, white beans, beet greens, orange juice, soybeans, lima beans, plantains, and European chestnuts.

Selenium RDA

Adult men require 70 mcg daily while women require 55 mcg. Use of diuretics will impact the absorption of this precious mineral. Deficiency is typically associated with areas lacking selenium in the soil.

Rich food sources include Brazil nuts, halibut, yellow fin tuna, rockfish, chicken, pearled barley, whole wheat flour, and orange roughy.

Zinc RDA

Men need 15 mg while women need 12 mg per day. Those highest at risk for deficiency include the elderly and the young. Pregnant and lactating moms require increased amounts during these periods of life. Drugs that impact absorption include antirhuematics and diuretics.

Rich food sources include oysters, fortified cereals, baked beans, turkey, crab, lamb, chicken, duck, ground beef, trail mix with nuts, pearled barley, buckwheat flour, chili con carne, ricotta cheese, and oat bran.

2,200 Kcal Plan | 2,400 Calorie Diet

2,600 Kcals | Example of 2,800 Kcal Plan

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