Archive:000/Nutrition - Revision history

Elie: Updated domain name

2025-01-12T06:12:50Z

Updated domain name

← Older revision		Revision as of 02:12, 12 January 2025
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	Healthy eating involves keeping every nutrient within some ''optimal range'' {{x\|The range depends on your age, gender, physical activity level, etc. The exact numbers will be available in another part of this page.}} - in other words, "not too much, not too little".		Healthy eating involves keeping every nutrient within some ''optimal range'' {{x\|The range depends on your age, gender, physical activity level, etc. The exact numbers will be available in another part of this page.}} - in other words, "not too much, not too little".

	It's hard (almost impossible) to ''mentally'' keep track of every nutrient, so people typically rely on some sort of general ''food guide'': By averaging enough different foods together, hopefully most nutrients will fall into their optimal ranges. But to really know for sure, you can check with the [[nutrition calculator]] (https://~~olam~~.wiki/nutrition.html).		It's hard (almost impossible) to ''mentally'' keep track of every nutrient, so people typically rely on some sort of general ''food guide'': By averaging enough different foods together, hopefully most nutrients will fall into their optimal ranges. But to really know for sure, you can check with the [[nutrition calculator]] (https://thechange.wiki/nutrition.html).

Elie: Elie moved page Nutrition to Archive:000/Nutrition without leaving a redirect: Huge_refactor

2024-10-26T20:29:52Z

Elie moved page Nutrition to Archive:000/Nutrition without leaving a redirect: Huge_refactor

← Older revision	Revision as of 16:29, 26 October 2024
(No difference)

Elie at 19:03, 30 August 2024

2024-08-30T19:03:49Z

← Older revision		Revision as of 15:03, 30 August 2024
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	* Selenium		* Selenium
	* Iodine		* Iodine
	Vitamins:   {{p2\|(wondering about missing letters?)\|Over the last century, some vitamins have been renamed; hence some numbers and letters are missing.<br />But this list is (hopefully) the full list of all known vitamins. If you think I missed any, please mention it in the {{~~talk~~}}.}}		Vitamins:   {{p2\|(wondering about missing letters?)\|Over the last century, some vitamins have been renamed; hence some numbers and letters are missing.<br />But this list is (hopefully) the full list of all known vitamins. If you think I missed any, please mention it in the {{tp2}}.}}
	* A		* A
	* C (Ascorbic acid)		* C (Ascorbic acid)

Elie: Added the diagram about RDA & UL. Note: I'm still thinking to refactor/simplify this whole wikipage tho, but gonna keep that image & description for sure.

2024-05-12T22:44:49Z

Added the diagram about RDA & UL. Note: I'm still thinking to refactor/simplify this whole wikipage tho, but gonna keep that image & description for sure.

← Older revision		Revision as of 18:44, 12 May 2024
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	What makes [[food]] ''healthy'' or ''unhealthy''? Hopefully this page can clear up some misunderstandings.		What makes [[food]] ''healthy'' or ''unhealthy''? Hopefully this page can clear up some misunderstandings.

			[[File:Dietary_Reference_Intakes.svg\|thumb\|Each nutrient has a graph like this.<br />The {{p2\|best\|Best for the vast majority of people. Exceptions include medical conditions that would make a person need an unusually high or low amount of some particular nutrient. Don't assume this is you unless a doctor specifically told you.}} diets are ones where '''every''' nutrient's {{p2\|intake\|Intake averaged over time. It's fine if some days you eat more than the UL or less than the RDA, but don't do it for weeks at a time!}} is within the {{p2\|range\|Note that this range is very wide for some nutrients (such as B vitamins and vitamin C) and somewhat narrow for others.}} between RDA and UL.]]

	==Nutrients==		==Nutrients==

Elie: /* See also */

2022-10-08T01:41:02Z

Elie: /* Nutrients */

2022-10-08T01:40:29Z

Nutrients

← Older revision		Revision as of 21:40, 7 October 2022
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	Healthy eating involves keeping every nutrient within some ''optimal range'' {{x\|The range depends on your age, gender, physical activity level, etc. The exact numbers will be available in another part of this page.}} - in other words, "not too much, not too little".		Healthy eating involves keeping every nutrient within some ''optimal range'' {{x\|The range depends on your age, gender, physical activity level, etc. The exact numbers will be available in another part of this page.}} - in other words, "not too much, not too little".

	~~But it can be quite tedious~~ to track every nutrient ~~manually~~, so people typically rely on some sort of general ''food guide''. By averaging enough different foods together, hopefully most nutrients will fall into their optimal ranges. But to really know for sure, you can check with the [[nutrition calculator]] (https://olam.wiki/nutrition.html).		It's hard (almost impossible) to ''mentally'' keep track of every nutrient, so people typically rely on some sort of general ''food guide'': By averaging enough different foods together, hopefully most nutrients will fall into their optimal ranges. But to really know for sure, you can check with the [[nutrition calculator]] (https://olam.wiki/nutrition.html).


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	The body can also burn a few other miscellaneous things, such as alcohol ('''7''' [[Term:kalories\|kalories]] per gram).		The body can also burn a few other miscellaneous things, such as alcohol ('''7''' [[Term:kalories\|kalories]] per gram).

	~~{{null\|~~
	~~In general, the~~ exact ~~proportion~~ of protein/fats/carbs ~~doesn't matter too much~~,		The exact ratio of protein/fats/carbs can vary widely and still be healthy, as long as there is...
	* as long as the ~~total~~ amount of calories ~~is reasonable, and~~		* the right amount of total calories
	* ~~as long as the body gets~~ enough protein~~, and~~		* enough protein (bare minimum: about 10% of total calories)
	* ~~as long as the body gets a~~ bare minimum ~~amount~~ of ~~fat, and~~		* enough fat &emsp; (bare minimum: about 10% of total calories)
	* ~~as long as the body gets~~ enough ~~vitamins~~ and ~~minerals~~.		* enough of each vitamin and mineral.
	}}

	===Protein===		===Protein===
	The body needs a certain amount of protein, ~~which typically accounts for about 10% to 25% of total calories. The rest can come from carbs and fats (the exact proportion of which doesn~~'~~t matter too much)~~.		The body needs a certain amount of protein - or more specifically, ''amino acids''.
	====Protein quality====		====Protein quality====
	There is a lot of confusing information about this, but it all boils down to:		There is a lot of confusing information about this, but it all boils down to:
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	* There are essential fatty acids: omega-3 and omega-6.		* There are essential fatty acids: omega-3 and omega-6.
	For these 2 purposes, the amount of fat the body needs is fairly small - typically less than 10% of total calories.		For these 2 purposes, the amount of fat the body needs is fairly small - typically less than 10% of total calories.

	''Hence a healthy diet's protein/fat/carb ratio can vary widely and still be healthy. As long as you get enough protein and fat, the other 80% of calories can come from carbs, or more fats, or more protein (to a limited extent - ''too much'' protein can be hard on kidneys).''


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	====Supplements====		====Supplements====
	A ''daily multivitamin'' supplement can usually provide your full recommended daily intake of all vitamins and ''trace minerals'' - ~~for~~ quite cheaply (about 15 cents/day). But ~~they~~ can't provide enough of the ''macro minerals (electrolytes)''. That's because: if it did, the pill would be so big that you couldn't swallow it.		A ''daily multivitamin'' supplement can usually provide your full recommended daily intake of all vitamins and ''trace minerals'' - quite cheaply (about 15 cents/day). But it can't provide enough of the ''macro minerals (electrolytes)''. That's because: if it did, the pill would be so big that you couldn't swallow it.

	Hence you need to get most of your ''macro minerals'' from [[food]] - especially from vegetables and [[legumes]].		Hence you need to get most of your ''macro minerals'' from [[food]] - especially from vegetables and [[legumes]].
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	There's a common ''misconception'' that "synthetic vitamins are useless, you have to get all your nutrients from food". That is ''not'' true.		There's a common ''misconception'' that "synthetic vitamins are useless, you have to get all your nutrients from food". That is ''not'' true.

	But what ''is'' true, is that supplements can't completely ''replace'' food, for the reason mentioned. {{x\|In theory, you could supplement everything including protein and calories, but it would get a lot more expensive than just eating food. You'd also miss out on the thousands of other substances naturally found in plants, which aren't ''technically'' nutrients but probably have some health benefits.}}		But what ''is'' true, is that supplements can't completely ''replace'' food, for the reason mentioned above. {{x\|In theory, you could supplement everything including protein and calories, but it would get a lot more expensive than just eating food. You'd also miss out on the thousands of other substances naturally found in plants, which aren't ''technically'' nutrients but probably have some health benefits.}}

	One way to eat healthy is to eat the cheapest whole [[plant-based]] ingredients available, and take a multivitamin.		One way to eat healthy is to eat the cheapest whole [[plant-based]] ingredients available, and take a multivitamin.
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	===Choline===		===Choline===
	Scientists are still uncertain whether or not this nutrient is truly ''essential'' {{x\|some studies suggest that the average healthy body can produce enough choline on its own, but others suggest that some people need to get their choline from food.}}. I recommend to try and hit the targets of other nutrients, and if choline falls short, don't worry about it.		Scientists are still uncertain whether or not this nutrient is truly ''essential'' {{x\|some studies suggest that the average healthy body can produce enough choline on its own, but others suggest that some people need to get their choline from food.}}. I recommend to try and hit the targets of ''other'' nutrients first, and if choline falls short, don't worry about it.


	==Nutrient targets==		==Nutrient targets==

Elie: /* Energy */

2022-10-08T00:39:54Z

Energy

← Older revision		Revision as of 20:39, 7 October 2022
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	The word "energy" can feel a bit misleading here, because:		The word "energy" can feel a bit misleading here, because:
	* It's easily confused with non-food [[energy]], which this wiki ''also'' talks about.		* It's easily confused with non-food [[energy]], which this wiki ''also'' talks about.
	* If you eat a high-calorie diet that is low in ''other'' nutrients, you will '''not''' feel energetic at all - you'll probably get fat.		* If you eat a high-calorie diet that is low in ''other'' nutrients, you will '''not''' feel energetic at all - you'll probably just get fat.
	** Some western diets fit this profile.		** Some western diets fit this profile.
	** The body needs other nutrients (especially vitamins) in order to burn calories.		** The body needs other nutrients (especially vitamins) in order to burn calories.

Elie: /* Nutrient targets */

2022-10-07T19:04:09Z

Nutrient targets

← Older revision		Revision as of 15:04, 7 October 2022
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	==Nutrient targets==		==Nutrient targets==
	''This page is incomplete. This will be filled in soon.''		''This page is incomplete. This section will be filled in soon.''

	For easy tracking of nutrients, check out the [https://olam.wiki/nutrition.html nutrition calculator].		For easy tracking of nutrients, check out the [https://olam.wiki/nutrition.html nutrition calculator].

Elie: /* Nutrients */

2022-10-07T18:44:41Z

Nutrients

@@ Line 5: / Line 5: @@
 But it can be quite tedious to track every nutrient manually, so people typically rely on some sort of general ''food guide''. By averaging enough different foods together, hopefully most nutrients will fall into their optimal ranges. But to really know for sure, you can check with the [[nutrition calculator]] (https://olam.wiki/nutrition.html).
 ===Energy===
-The human body uses food as '''fuel'''. This is measured in '''Calories''' ([[Term:kalories|sometimes spelled "'''kalories'''" for disambiguation]]).
+The human body uses food as fuel.
@@ Line 23: / Line 26: @@
 * Protein (amino acids) : '''4''' [[Term:kalories|kalories]] per gram {{x|varies slightly}}
 The body can also burn a few other miscellaneous things, such as alcohol ('''7''' [[Term:kalories|kalories]] per gram).
 ===Protein===

Elie: Created page with "What makes food ''healthy'' or ''unhealthy''? Hopefully this page can clear up some misunderstandings. ==Nutrients== Healthy eating involves keeping every nutrient within some ''optimal range'' {{x|The range depends on your age, gender, physical activity level, etc. The exact numbers will be available in another part of this page.}} - in other words, "not too much, not too little". But it can be quite tedious to track every nutrient manually, so people typically re..."

2022-10-07T16:36:15Z

Created page with "What makes food ''healthy'' or ''unhealthy''? Hopefully this page can clear up some misunderstandings. ==Nutrients== Healthy eating involves keeping every nutrient within some ''optimal range'' {{x|The range depends on your age, gender, physical activity level, etc. The exact numbers will be available in another part of this page.}} - in other words, "not too much, not too little". But it can be quite tedious to track every nutrient manually, so people typically re..."

New page

What makes [[food]] ''healthy'' or ''unhealthy''? Hopefully this page can clear up some misunderstandings.

==Nutrients==
Healthy eating involves keeping every nutrient within some ''optimal range'' {{x|The range depends on your age, gender, physical activity level, etc. The exact numbers will be available in another part of this page.}} - in other words, "not too much, not too little".

But it can be quite tedious to track every nutrient manually, so people typically rely on some sort of general ''food guide''. By averaging enough different foods together, hopefully most nutrients will fall into their optimal ranges. But to really know for sure, you can check with the [[nutrition calculator]] (https://olam.wiki/nutrition.html).

===Energy===
The human body uses food as '''fuel'''. This is measured in '''Calories''' ([[Term:kalories|sometimes spelled "'''kalories'''" for disambiguation]]).

The word "energy" can feel a bit misleading here, because:
* It's easily confused with non-food [[energy]], which this wiki ''also'' talks about.
* If you eat a high-calorie diet that is low in ''other'' nutrients, you will '''not''' feel energetic at all - you'll probably get fat.
** Some western diets fit this profile.
** The body needs other nutrients (especially vitamins) in order to burn calories.
** Body fat is extra calories stored, much like a gas tank of a car.

Food energy exists in a few forms:
* Carbohydrates (carbs) : '''4''' [[Term:kalories|kalories]] per gram {{x|Varies slightly - for example: sucrose has 3.88 kalories/gram; some complex carbohydrates have 4.11 kalories/gram.}} {{x|Includes sugars & starches (and fibre, although fibre can't be fully digested/absorbed).}}
* Fats (oils) (lipids) &emsp; : '''9''' [[Term:kalories|kalories]] per gram {{x|varies slightly}}
* Protein (amino acids) : '''4''' [[Term:kalories|kalories]] per gram {{x|varies slightly}}
The body can also burn a few other miscellaneous things, such as alcohol ('''7''' [[Term:kalories|kalories]] per gram).

===Protein===

← Older revision		Revision as of 21:41, 7 October 2022
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	==See also==		==See also==
	* Food		* [[Food]]