Sunshine - mid latitude - New York, San Francisco - Mar/Apr/May/Sep/Oct

As little as 10 minutes of sun exposure on arms and legs or face and arms three times weekly between 11:00 am and 3:00 pm during spring, summer and autumn living in a mid latitude (35-50 degree) should provide a light-skinned individual with adequate vitamin D and allow for storage of any excess for use during the winter with minimal risk of skin damage.

This exposure needs to be without sun cream and should only be added to the food tracker for the months of MARCH, APRIL, MAY, SEPTEMBER and OCTOBER. People with darker skin need longer exposure - refer to the skin type portion size below - this is a very basic guideline.