Vitamins and Minerals and You

Do bigger people need more vitamins and minerals than smaller people? Not necessarily!

Vitamin and mineral needs are determined by age and gender, and do not consider body size. For example, a 30 year old female that is 5’0″ tall and weighs 100 pounds has the same vitamin and mineral needs as a female that is 5’9″ tall and weighs 150 pounds (all other factors being equal).

The calorie needs, however are very different between the two. The smaller person needs about 1600 calories per day to maintain her weight, and the larger person needs about 2000 calories per day.

So, the smaller person is tasked with meeting her vitamin and mineral needs with less food than the bigger person. She will need to be more aware of nutrient rich foods and consume fewer empty calories.

Let MyDietSteps  show you how to meet your specific vitamin and mineral needs with a calorie level that promotes a healthy weight.




  1. Tanya
    Posted May 19, 2012 at 8:01 am | Permalink

    I am a vegetarian. But I eat milk products, eggs, fish & shellfish but no meat or poultry whatsoever. What plan an I supposed to go by? There are none to chose from that meet my exact needs.

  2. Posted May 27, 2012 at 6:47 pm | Permalink

    I would suggest you use the Ovo-Lacto diet type, because it includes vegetarian protein, milk and eggs, and can be adapted to include fish. The diet plan suggested in the Groups section will tell you the amounts to eat from the various food groups to get the nutrients you need. If you wish to include fish in your diet, you can substitute fish for some of the other protein suggested in the diet plan. Check out the More Details button for the Protein Group in the Group section to see how foods can be substituted for one another. For example, for the Ovo-Lacto suggested menu, on Day 1 dinner, you could substitute 4 ounces of fish for the 4 slices of baked tofu.

    The whole point of the MyPlate groups is to allow foods of similar nutrient content to be substituted for each other. The menus are just a suggestion of how to put foods together for your menu plan.

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