Hi, what if I am over my fat allowance at lunch?
It depends on your goals.
When it comes to macronutrients (i.e. fat, protein, and carbs), going over the limit that you've set for yourself isn't really an issue... At least in the short-term (there's debate re: the ideal macronutrient content of one's diet, but I think this can't be discussed without considering the quality of macronutrients).
When it comes to micronutrients, it's generally recommended to stay below the maximum level, if one is shown. The "maximum" level for vitamins and minerals is the highest level of nutrient intake that won't cause any negative impact to human health. Most "maximums" typically apply to supplements, not food.
Let me know if you'd like me to clarify further!
Susan Macfarlane, MScA, RD
Registered Dietitian Nutritionist
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I am over the li
it for manganese, and often for vitamin k, and copper. I eat wheat germ 1 ounce every day to help meet vitamin e and zinc but it is 210% of the daily requirement for manganese and when added to oatmeal and hemp milk and strawberries and sunflower seeds - just breakfast is tough and then adding greens and tofu or beans for lunch and dinner - yikes!!! Any suggestions?
I don't see anything alarming with your intakes of these nutrients since they are from food, not supplements (generally considered safer since your body tends to absorb them differently). Also, it looks like you are consuming a lot of whole foods, which is wonderful!
I would just ensure that you aren't over the "maximums" of these nutrients, which is the level of intake where no negative health consequences are seen.
Thank you. I exceeded manganese again and vitamin k 2 days ago. I’ll have to figure it out!
I would also suggest generating a nutrition report (which I believe is available to gold members); this will allow you to see your nutrient intake over several weeks and months, which is a more accurate picture of your true nutrient intake.
Thank you, yes when looking at a week in the Trends report there are no excedences!
I eat wheat germ 1 ounce every day to help meet vitamin e and zinc but it is 210% of the daily requirement for manganese and when added to oatmeal and hemp milk and strawberries and sunflower seeds - just breakfast is tough and then adding greens and tofu or beans for lunch and dinner. KrogerFeedback
It doesn't sound like your manganese is over the upper limit, so I wouldn't be too concerned.
Even then, manganese toxicity from food (as opposed to water, supplements, or inhalents) is so incredibly rare that I suspect there are few, if any, studies on it.)
Your food intake sounds very nutritious!