To meet nutrient needs each day, moderately active women aged 25 to 49 need about 1,900 calories, 51 g protein, 261 g carbohydrate, 25 to 35 g fibre and not more than 63 g total fat (21 g saturated fat). Canadian sodium intake of approximately 3,500 to 4,500 mg daily should be reduced. Men in the same age group require about 2,700 calories, 64 g protein, 371 g carbohydrate, 25 to 35 g fibre and not more than 90 g total fat (30 g saturated fat). Teenagers 13 to 18 generally need about 2,100 to 3,200 calories, 46 to 58 g protein (males at the higher end of the range and females at the lower end), and adequate fat intake to maintain growth and development; when teens stop growing, the guideline of consuming no more than 30 per cent total fat from calories daily starts to apply. Carbohydrate intake for teens should be 50 to 60 per cent of energy.

• The percentage of recommended daily intake (% RDI) for calcium, iron, and vitamins A, C and folate is based on the highest recommended intakes (excluding those for pregnant or lactating women).

• Figures have been rounded off. They are based on the first ingredient listed when there is a choice and do not include optional ingredients. Recipe variations have not been analysed.

• Abbreviations: cal = calories, pro = protein, carb = carbohydrate, sat. fat = saturated fat, chol = cholesterol.