This may be hard to answer but can everyone please list what to eat every day that meets your daily nutritional requirements. Like , I want to meet 100% of the vitamins and minerals needed every day but have nooo idea how. Please help!!
You don’t need 100% everyday, that’s just a guideline. Some nutrients are stored in your body so getting them a few times a week is enough
The only things you really need focus on daily are B and C vitamins, electrolytes, and macros
I don’t think i’d recommend this diet, but it is the only way i’m able to maintain/gain weight. I’ve been doing this for a few years.
A “smoothie” containing (55g chia seeds. 22g sunflower seed. 33g flax seed. 1 large banana(90g+). 7dl orange juice. + a couple dl water to keep it from being too thick).
Then I have 150g peanut butter eaten from the jar, downed with 4dl whole milk. The peanutt butter has barely any salt and sugar, and contains 27g of sunflower oil and 123g peanuts.
And finally 10-15ml of fish oil.
This covers my daily needs. But when i’m up for it, i’ll add an extra meal and/or protein powder for weight gain.
I guess I’d recommend adding any of these things to your diet, but not in these quantities. I’m probably getting too much of certain vitamins and minerals. I’ve read articles and posts about how you should only eat 40g of chia per day because you could have digestive problems. And of course I’m eating way too much peanut butter, and drinking too much orange juice. You should check out Cronometer like u/ashtree35 said, it is an awesome tool.
I was toying around with Cronometer and if you eat enough (est 1600-1800 calories worth) of potato, egg, and kale you can meet almost all micronutrient and macronutrients with the exception of vitamin D. That said, I wouldn’t recommend it. Eating a variety of fruits and vegetables, nuts and seeds, and whole grains will help. Try for variety and try Cronometer to see where you might be falling short.
Would you mind telling me briefly how this app works please ? I found it & put in todays food, but how do I interpret the colours - what do they mean ? I’ve had a lot of tiredness & headache and I’m trying to eat healthy and take an iron supplement at the moment. If you can that’d be great !