I want to get more into nutrition and improving overall performance based on food. The problem i have are the highly controversial food recommendations, e.g. the pyramid of food, and the shallow Pdfs/articles on the internet. Do you know any good books or documents, which go more into detail e.g. what carbohydrates or niacine, etc. Does exactly and how much of it we need for what type of diet? Every little help is kindly appreciated!
It seems you have some somewhat outdated views about what standard nutrition recommendations are in use. The food pyramid was replaced 17 years ago lol
I’m not sure what other “shallow PDFs/articles” you’re finding or who’s publishing them but there are some great resources available. If by performance, you mean athletic performance, there’s a long list of resources here: Sports Nutrition Resources.
NIH has many Dietary Supplement Fact Sheets.
You could also grab any textbook that’s used for college nutrition courses: Advanced Nutrition and Human Metabolism (ISBN-13: 978-1305627857, ISBN-10: 1305627857) as an example.
Hello. I am so glad to hear that you are working to take charge of your health and taking time to research what is a good option for your health. I would highly recommend Dr. Michael Greger’s work. He has a wonderful site www.nutritionfacts.org where he and his team go through the research papers and put out short videos to summarize it as well as provide the links for you to look into the actual papers yourself if you would like. He also wrote some really good books I would recommend to read: “How not to die” and “How not to diet”. He has a stop light system he has developed for the foods and some other great recommendations. I believe this would be a great start for you. Don’t try to implement too many changes at once or they may not stick. Good luck! May the health be with you!
You can download the food database excel file and select the foods that contain the vitamins, minerals, etc. you are interested in and find the best option for you
https://www.foodstandards.gov.au/science/monitoringnutrients/afcd/Pages/default.aspx