This page is to support those on plans we have created or have bought our recipes and
would like to know more about the nutritional values of the created meals. Please scroll
down to find your plan or recipes. We hope to complete most of the recipes here by April 2020!
Imagine Your Life RDAs
Different countries recommend different RDAs (Recommended Daily Allowances). We have largely used the UK adult recommendations
and where there is a gender difference we have gone with the slightly higher amount. However, we have also adjusted the RDAs of two
specific nutrients to reflect peer reviewed studies which suggest the RDA of a specific nutrient is not always an exact science and other
factors affect may affect the required amount. Therefore, our RDA’s are UK focused and whilst influenced by them they do not fall under a
global, national or governmental authority. They also differ from many nutritional apps and websites. We found variations in apps and
websites which can be misleading, from weight of volume measurements of ingredients to RDAs from other countries which in our view
do not represent the best science.
Choline: The UK does not currently recommend an RDA for Choline. The European Food Safety Authority recommends 400mg for adults and based on available data we also think that 400mg is a good aim.
Manganese: The UK does not currently recommend an RDA for Manganese. The World Health Organisation suggests a minimum of 2.5mg per day, the USA recommends 2.3mg. We recommend mg as a good goal.
Iron: Different amounts are required for different life stages in women. Our RDA is the UK recommendation of 8.7mg (male adults & non-menstruating women). For menstruating women (11-50yrs) they need 14.8mg, if this applies to you then aim to increase iron RDA to 170%. 100% plant-based athletes may also wish to increase iron intake to a similar amount due to compounds which exist mostly in plant foods which can inhibit iron absorption and also due to the fact that plant-based (non-haem) iron is less bio-available than animal (haem) iron. If in doubt we recommend you ask your GP for a blood test.
Fibre: The UK recommends 30g per day. Current average intake is estimated to be around 20g. When we look back to our Palaeolithic ancestors and/or we study traditional cultures with extreme longevity and rarity of disease it is proposed that they eat more than 90g fibre per day. Some of our recipes contain ~30g fibre in 1 portion! We have set our target at 75g.