So this is just for fun. When I'm bored, like... now... I like to go on my PaleoTrack and plan full-RDA meals for the next days. Got some? Please share!
What ... ?
- Post ONE day meals that provide the full Recommended Daily Intake of all nutrients. See my example answer below.
- Avoid supplements as much as possible, don't use them as a crutch. Please try to get full RDA from foods first.
- Good Omega 3:6 ratio, as close to 1:1 as possible.
- As little dairy as possible.
- As little nuts as possible.
- ( What else? )
Calcium doesn't need to meet full RDA.
Neither does Vitamin E (since we eat less PUFA than standard American diets?)
- Please post a screenshot of macro and micro nutrients if you know how to. Post a link to the image instead of showing the image itself, because some of us have slow Internet connections... ;-)
- If you don't post a screenshot, then list which nutrients are lacking.
Trying to keep it simple:
7 large (300g) baked potatoes
200g beef mince (10% fat) 2300kcal
Almost all bases covered or exceeded, apart from vitamin k (54%) riboflavin (77%), B12 (74%), pantothenic acid (91%), calcium (34%), selenium (59%). It goes without saying that if you substituted some offal for the beef then most of the above would exceed RDA by some way. Vitamin K would be easily met by chucking some greens on the side (and perhaps by the K2 which you might get, but which isn't measured, in one's offal). Omega 3:6 ratio is 0.342g:1.446g. A very low PUFA total and, again, easily balanced by having some fish once in a while.
Obviously this is a significant deviation from the paleo norm. I really just wanted to make a point about how easy it is to meet RDA needs if you believe in safe starches (I don't eat a lot, myself). I also think that almost any meat+veg combination would work (and be lower calorie/carb), so long as you can force yourself to eat enough vegetables. Personally I find it quite difficult to include more than 0.5-1kg of brocolli (one of the most nutritious vegetables) per day, which is why I eat the odd potato instead.
(Please note: I add vegetables and meats as "raw" because I don't want the tracker to include the icky vegetable oils in my omega 6 calculation. I'm aware some vitamins are lost when cooking food)
Shrimp, summer squash, zucchini, coconut oil.
Whipped cream and strawberries. (Oops, so much for my "dairy" rule, but I was tired of plain strawberries!)
Seaweed and a little leftover tuna.
Chicken liver, mushrooms and swiss chard cooked in butter,
Macros: 63% Fat, 26% Protein, 11% Carbs.
Lacking: only achieved 71 % Thiamin and 57 % Zinc. (I'll update once I get the worked out... @_@ )
Screen-shot will follow soon.
~ Monday, Jul 9 2012
Salad: chicken thigh, spinach, cooked ginger root slices, almonds, half-clementine. Dressing: blended half-clementine, balsamic vinegar, olive oil.
Beef shoulder pot roast, beef stock, beef tallow for cooking, small onion, sweet potato, peas.
Pantothenic acid at 6.267 mg (63%), but Wikipedia says adults only need 5mg, and pregnant women 6mg, breastfeeding 7mg? Very interesting.
Thiamin still too low at 63 %.
Awful 3:6 ratio (10.5 g to 0.9 g), but since there was122 % RDA Vitamin E, so that that should be okay?
Got 147 % RDA of Zinc, which just about makes up for the day before! Yaaaaay!
~ Friday, Jul 13 2012
(dates are out of order because I'm just adding/testing foods at random dates)
Technically plant foods:
Nutrition: 2021 calories, 162g protein (34% of calories), 3g carbohydrates (1%), 144g fat (65%).
Vitamins & Minerals:
Vitamin C: Very little is needed on a carnivore diet, just don't overcooked your meat. Vitamin E: Little is needed as you're not eating putrid vegetable oils, grass-fed meat has plenty. Vitamin K1: Only found in plants, but K2 which isn't measured, found in grass-fed meat and liver does everything K1 does as well as helping bones.
Ratios, etc.: Calcium:Phosphorus = 1.95 (ideal ~2) Zinc:Copper = 10.9 (ideal >10) Potassium:Sodium = 2.4 (ideal >2) Omega-6:omega-3 = 1.6 (ideal <2) Saturated:Mono-unsaturated = 1.1 (ideal ~1) Poly-unsaturated = 4% of calories (ideal ≤4%)"
Adding something like broccoli or peppers will supply the vitamin C if you're worried about that, which will also boost the K1.
Yes magnesium is supplemented BUT our soils are depleted from use of artificial fertilisers and water is processed to remove its magnesium also as magnesium is bad for pipes.--
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