I know it’s probably asked before and answer is often that we should eat diverse group of food all the time, but even then it’s possible that we might not adequately get everything we need in a perfect amount.
A daily diet that has all Nutrients like all vitamins, macro and trace minerals, Amino acids(essential and non-essential), Fatty Acids, Polyphenols, Phytonutrients/Phytochemicals, and about everything that I may have missed and also coupled with supplements that may provide health and cognitive benefits and might not be sufficiently provided by diet like Creatine, L-arginine, Ashwagandha, Choline, and etc.
Has anyone even tried to have a diet like this before in the past where they tried to consume every kind of nutrient that humans can digest and utilise? And that too in perfect amount not too much of one thing just to get adequate amount of other. I know this is really impossible to make a perfect diet with measuring every nutrients amount and have everything in perfect balance but what if someone hypothetically does this and consume every nutrient in perfect amount on daily basis, what would be benefits they would notice instead if they had just eaten different food group and just tried to eat healthy but without much planning?
The military has historically tried to understand the exact needs to remove wasted efforts on rations and that’s how vitamins were discovered! There is still so much we don’t know about what our bodies need and the bacterial and cellular impacts of making poor choices.
Edit to correct: this is not how they were discovered, but recommend daily amounts were developed due to wartime issues with the military and poor diet.
use chronometer and it is not too difficult actually.
I get all micro’s every day, not in perfect amounts of course (some slightly too high or low),
either way we know too little for it to be perfect anyway, who knows what other things in food are helping us, just go for micronutrient dense foods.
You really want to look at nutrition as a bigger picture, not a daily picture. Most people couldn’t eat enough food to get it in every single day. Many nutrients are stored by the body and not needed daily. Some are. And what every person needs to obtain a “perfect diet” varies. No one can tell you what that is for you.
I focus on a selection of whole foods and try to eat them every day (greens, legumes, whole grains, nuts/seeds, cruciferous veggies, fruits and then meat/yogurt/eggs). I focus on meals I can load nutritionally. Steel cut oats, for example, you can add a ton of stuff to, including things like ground sweet potato (which is way better than it might sound, lol). Buddha bowls where you can get half a day’s worth of nutrients into one meal. Soups (I make my own broth). I aim for 90% of the time, meaning I try to follow my whole-foods diet about 27 days a month. That allows me to enjoy a date night, a snack at movie night, a holiday meal, etc without having to think about it. But honestly, the more time I spend focusing on a variety of whole foods the less I want to eat junk when we go out, or whatever. It doesn’t taste good, makes me feel like trash the next day. A fast food meal can make me feel lazy and crappy for 2-3 days after eating it. So, I don’t find I even want to eat that stuff. In particular I ensure I get enough nuts and seeds as those contain nutrients that can be hard to get otherwise like magnesium.
The body’s need actually change based on climate/elevation/season, and a number of other factors besides just your individual physiology. There is literally no such thing as a ‘’one size fits all’’ diet of needs- you would have to get some serious genetic/biological testing done on your own body to figure out what is ‘’perfect’’ for you, but that is going to change from season to season and then again as you age.
Your body takes what it needs from most foods. If you’re eating a varied diet with lots of vegetables and enough protein there is no problem at all. Also no daily intake is needed as many substances are stored. More importantly is not to eat unhealthy stuff. Avoid certain fats and basically everything that has an ingredient list where you don’t know everything, and there’s anything you wouldn’t use for home cooking.
People don’t die because they’re missing nutrients, but because of too much…
Chris Masterjohn has an upcoming book on how to design your own diet to cover your nutritional needs.
In the meantime, he has free content - I’d recommend checking him out.
It’s a process that will require acquiring new knowledge, changing habits, and self-experimentation.
If you believe common opinion on cholesterol and fat (long-time debunked) you’ll have to de-learn about that as well.
This is as much of a shortcut Reddit can give you.
Good luck on not getting bamboozled on the veg-train.
Pizza:
complex carbohydrates in the crust
tomato sauce has lycopene
cheese is an excellent source of dairy calcium and protein
olive oil
vegetables of varying types
lean meats
You could survive on this forever and be fine.
Liberation from food obsession/disorders.
Just eat whatever you want, whenever you can, until you are full, when you are really hungry-thinking nothing but food.
However, gluten and lab made foods\products have no place in a human diet. They have zero benefits.
My understanding is that your body requires fat and protein as inputs. The glucose you need will be unlocked inside your own body, so no real need for carbs unless you’re a major athlete. Your body should generate enough internally to be sufficient barring vitamin C, which we lost the ability to produce internally many years ago. That’s just my understanding. I do supplement everyday with C, D, zinc, and a host of other minerals and bioflavonoids. I’m not a doctor, but I received this advice. I’m not dishing it out as an expert or anything, but there are experts like Dr Tim Noakes, who can provide greater clarity. All I know is I eat once a day, I’m in good shape and I have a lot of energy and workout regularly at high intensity (but not a major athlete. Lol). My levels seem to all be ok. But to get to the original question I think it’s minimal foods to get what you need daily. I say (as a layman)…eggs, bacon, cheese, Greek yoghurt, high olec peanut butter and hydrolysed college (in my coffee). I have that as my only meal everyday pretty much. Quantity wise… Let’s see:Eggs - 4 extra largeBacon - as lardons - about 150 gramsCheese - about 150 gramsDouble cream - about 50 mlGreek yoghurt - about 250 gramsPeanut butter - about 30 grams (min carbs)Collagen - 10 grams
Some other days, instead of bacon, eggs and cheese I will have steak, about 500/600 grams worth of red meat.
I had a biology teacher in 9th grade and she said she once lived off of beans and corn. She said it’s surprising but I think she didn’t suggest it though.
From what I’ve learned on the internet, beans surprisingly have lots of great nutrients!
Sub divide vitamins into fat soluble and others that don’t.
Then foods that give fat soluble would need to be had in a different frequency that insoluble.
This is just scratching the surface. Science wasn’t capable enough historically study cause and effects of pathways built to cope with deficiency and for how long.
So all of this is just a decent approximation. 👌
A 2000-calorie diet of lean meat, potato, spinach, and creamed broccoli will exceed 100% rda of everything (except for vit D, unless your meat is fish) in cronometer, maybe too well for a few nutrients