Would it be enough for an average person to have spinach, broccoli, carrots, cabbage and bell peppers, onions, garlic and coriander throughout the week? Would one get sufficient nutrients from that selection, as far as veggies go?
I know the common advice is “eat the rainbow” and I’m not sure if the aforementioned list qualifies as such.
Not looking for advice, just asking theoretically.
Hi there.
I am against the paradigm of chasing calories and macronutrients. That is how we feed metabolic disorders and pathological disease.
I very much value seeking vitamins, minerals, polyphenols, fibre, and antioxidants. Which is where “taste/eat the rainbow” comes from.
Unfortunately while high water, high fibre, high nutrient foods like you listed are great.. They have no calories.. and we need some to maintain a decent standard of living.
By no calories I mean, I dare the average non veggie to be able to eat 2500kcals of spinach, broccoli, carrots, cabbage and bell peppers, onions, garlic and coriander without blending them in one day. I bet it would take you at least 2-3 days. Maybe the entire week.
5392 is correct you will want to consume some calorically dense foods such as black beans, chickpeas, lentils, nuts and seeds, barley, buckwheat, and quinoa if they align with that persons taste preferences, and they are not able to physically eat the amount of food required.
I do not believe humans were optimized to eat 300g of fat a day, like some people.
Consuming enough calories will get you all the ALA you need. However you also didn’t put any dense sources of fat. You can get them from coconuts, avocados, olives, pecans, walnuts, hazelnuts, pistachios, and almonds. < some of the best nuts in that order.
If it aligns with their values they can consume stuff like sundried tomatoes in oil, or light drizzles of oil and vinegar in salad, or some coconut rice.
If they prefer animal sources, conservative amounts of goat cheese crumbled on a salad or in a sammich, light small fish. Of course you have other meats, and cheese, but I can’t recommend those in good faith.
All the best.