I posted a question briefly on this subject yesterday and then removed it for fear of over-posting on my day and being neurotic. But researching last night didn't bring me any satisfactory answers!
I had planned to eat sweet potato for dinner last night. Baked, in its jacket, in all its orangey gooey deliciousness (this was how I was managing my sweet craving yeserday, I had factored it in!). Which I hadn't factored in was the sheer amount of Vitamin A I had lined up to ingest in yesterday's foods. As it happens, I'd entered sweet potato into CoM first and was so wowed by the vitamin line going wheeee! that I didn't stop to think that practically everything else I eat is high in A too.
Yesterday would have been 3393% of my RDA in A if I'd kept to the plan. That's quite a big number, isn't it? :-) In the end I freaked out a little and replaced my planned meal with an impromptu quorn in tomato sauce casserole and ended the day on 1023 cals, not including the 5oz glass of Rioja I had as (another) treat.
But the Vitamin A...OK, so it's all beta-carotene A, so the worst that would happen is that I'd get a little orangey if I kept that up, I think. But am I right? Should I be aiming for far less A? More of a balance? A balance of what with what? Where can I find out? What do the numbers mean? Does a red line = WARNING WARNING OVERDOSE IMMINENT? *wail*
Anyway, waste not want not. I just ate the sweet potato I baked yesterday for my breakfast this morning. Warmed slightly in the microwave, with 50g plain yoghurt and nuts and seeds on top. Yum!
But I'm not sure what else I will be eating today. I've planned it out in CoM but it looks haphazard and unappetizing, not to mention approx. 2500% in A again (and that's even with deleting out the 100g kale). I guess I will see how hungry I get. After my sweet potato fix, I don't really have the will to think about it!
I must, however, summmon the will for the gym...
LATER... I am confusing RDA with safe upper limit. Doh. I blame the insomnia. Clearly sweet potatoes would come with a health warning if they contained dangerous amounts of A, as would a pitiful 100g of spinach! So I shall worry not... unless?