| Substance | Amount (males) | Amount (females) | Source |
|---|
| Waterb | 3.7 L/day | 2.7 L/day | |
| Carbohydrates | 130 g/day | 130 g/day | Bread, Beans, Potato, Rice |
| Proteinc | 56 g/day | 46 g/day | Cheese, Milk, Fish, Potato, Soya bean |
| Fiber | 38 g/day | 25 g/day | Peas, Soya bean, Wheat |
| Fat | 20–35% of calories | Oily fish, Walnut |
| Linoleic acid, an omega-6 fatty acid (polyunsaturated) | 17 g/day | 12 g/day |
| alpha-Linolenic acid, an omega-3 fatty acid (polyunsaturated) | 1.6 g/day | 1.1 g/day |
| Cholesterol | As low as possible |
| Trans fatty acids | As low as possible |
| Saturated fatty acids | As low as possible |
| Added sugar | No more than 25% of calories |
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