What nutrients would be missing from a diet with rice, beans, broccoli, potatoes, oats and walnuts?
I’ll give 6 with the notes in () just as it’s main feature.
Lean meat (good quality beef or wild meat would be best), liver once or twice per week (every vitamin and main mineral we need), a fermented food of choice (preferably fatty yogurt, comes with K2), dried fruit (Boron), potato (starch, vitamin C and then minerals), walnuts (minerals like selenium).
This would cover every vitamin, every mineral and would also support system health from immune, metabolic health, brain, muscle, etc. If I’m honest this is the diet I use in tighter budgets because you can buy all of this with good quality at a lower price that you’d think. Only things I’d add are oats as an alternative starch and a krill oil supplement OR just a seafood in general to maintain a higher omega 3 level.
Afaik the problem is that with little food diversity your gut bacteria is not as good and varied as it could be.
So if you are only chicken, broccoli and rice you would probably survive but I think it would be far from optimal health.
Have been eating the same since 2 months and just adjusted amount to make sure some days I’m in a higher deficit. Only thing I noticed I need greens that’s it. Supplements vitamin Tablett and omega 3 oils.
I’ve been playing around in the cronometer website, trying different combinations of food and this is what I’ve come up with:
I know it’s not an exact science, but it’s interesting to think about.