Nutrition - Revision history

Elie: /* FAQ */

2025-11-27T22:34:23Z

FAQ

← Older revision		Revision as of 18:34, 27 November 2025
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	{{talk\|TODO: add a FAQ about supplements and absorbability{{pbr}}mention: it doesn't matter the form of some Bs like folate vs folic acid who gives a f. But the forms of calcium can sorta matter a bit, but still this is overcomable bc for example calcium carbonate changes form when it dissolves in acids like lemon juice or vinegar or even your stomach acid}}		{{talk\|TODO: add a FAQ about supplements and absorbability{{pbr}}~ the "you just pee it out" only applies if you already have enough of a vitamin (such as C or B12). With a multi, your body takes what it needs and discards the rest; that's a good thing.{{pbr}}~ also mention: it doesn't matter the form of some Bs like folate vs folic acid who gives a f. But the forms of calcium can sorta matter a bit, but still this is overcomable bc for example calcium carbonate changes form when it dissolves in acids like lemon juice or vinegar or even your stomach acid}}

	==See also==		==See also==
	* [[Nutrition calculator]]		* [[Nutrition calculator]]
	* [[Plant-based food]]		* [[Plant-based food]]

Elie: /* FAQ */

2025-11-27T22:31:51Z

FAQ

← Older revision		Revision as of 18:31, 27 November 2025
Line 213:		Line 213:


	{{talk\|TODO: add a FAQ about supplements and absorbability}}		{{talk\|TODO: add a FAQ about supplements and absorbability{{pbr}}mention: it doesn't matter the form of some Bs like folate vs folic acid who gives a f. But the forms of calcium can sorta matter a bit, but still this is overcomable bc for example calcium carbonate changes form when it dissolves in acids like lemon juice or vinegar or even your stomach acid}}

	==See also==		==See also==
	* [[Nutrition calculator]]		* [[Nutrition calculator]]
	* [[Plant-based food]]		* [[Plant-based food]]

Elie: /* Things that matter */

2025-11-24T09:57:44Z

Things that matter

← Older revision		Revision as of 05:57, 24 November 2025
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	It can be pretty hard to keep track of so many nutrients, but there are a few ways to make it work.		It can be pretty hard to keep track of so many nutrients, but there are a few ways to make it work.
	{{talk\|TODO: explain how to make it work}}		{{talk\|TODO: explain how to make it work{{pbr}}ALT: "That's a lot to keep track of! So most people don't bother. But how do you know you're getting enough? 2 approaches: 1. Eat a variety of expensive nutritious foods... 2. Eat the cheapest whole foods and some empty calories; take a multivitamin to fill in the gaps..."}}
	{{talk\|TODO: cover these points:		{{talk\|TODO: cover these points:
	{{pbr}}~ almost everyone is at least ''somewhat'' lacking in one or more {{x\|not outright deficiency, but insufficiency}}		{{pbr}}~ almost everyone is at least ''somewhat'' lacking in one or more {{x\|not outright deficiency, but insufficiency}}

Elie: /* Things that matter */ Added about water

2025-03-29T17:17:11Z

Things that matter: Added about water

← Older revision		Revision as of 13:17, 29 March 2025
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	{{pbr}}~ what about choline? may not be important overall for most people, or if it is then probably don't need the full 550mg/day {{x\|which isn't a true RDA - choline has been less studied so they set the target higher than it may need to be, to be conservative. they set a large burden of proof for establishing that a lower intake won't lead to deficiency}}. Maybe some other nutrients in plants can enable the formation of choline without u getting that large intake? Because choline-deficient vegan diets have never been shown to be an issue as long as they provide all the other nutrients		{{pbr}}~ what about choline? may not be important overall for most people, or if it is then probably don't need the full 550mg/day {{x\|which isn't a true RDA - choline has been less studied so they set the target higher than it may need to be, to be conservative. they set a large burden of proof for establishing that a lower intake won't lead to deficiency}}. Maybe some other nutrients in plants can enable the formation of choline without u getting that large intake? Because choline-deficient vegan diets have never been shown to be an issue as long as they provide all the other nutrients
	{{pbr}}~ how we know these nutrients are essential, and how we know that other stuff isn't}}		{{pbr}}~ how we know these nutrients are essential, and how we know that other stuff isn't}}

			{{b\|#FF04\|'''Water''' is also a mineral}} - and a very important one, no matter your diet. It's easy to forget that hydration makes a huge difference. {{talk\|maybe worth also mentioning that juice, soda, coffee, tea, fruits etc can also contribute some water to the diet as well}}


	===Protein===		===Protein===
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	===The ''total'' amount of calories===		===The ''total'' amount of calories===
	Protein and essential fats, ''on their own'', are only a small percent of the calories you need. {{talk\|TODO: show maths}} The rest of the calories must be some combination of '''fats''' and '''carbs'''. The exact ratio doesn't matter as much as some people think - see below.		Protein and essential fats, ''on their own'', are only a small percent of the calories you need. {{talk\|TODO: show maths}} The rest of the calories must be some combination of '''fats''' and '''carbs'''. The exact ratio doesn't matter as much as some people think - see below.


	==Things that {{b\|#FF0\|'''''don't'''''}} matter==		==Things that {{b\|#FF0\|'''''don't'''''}} matter==

Elie at 06:53, 31 January 2025

2025-01-31T06:53:19Z

@@ Line 71: / Line 71: @@
 ===Protein===
-{{empty}}
+====Get enough protein====
-{{talk|~ complete vs incomplete proteins: boils down to: essential amino acids and total protein.
+The amount needed is surprisingly modest, even for people who are extremely active.
-{{pbr}}~ even if u lift, your protein requirements dont increase that much (show maths and why)
+{{talk|TODO: add chart for various sized adults and kids, various activity levels}}
-{{pbr}}~ digestibility: there are ways to make the proteins in plants as digestible as meat.}}
+'''''Most''''' of the protein you need is just to ''maintain nitrogen balance'' - in other words, replace protein that was burned as calories. This is true for everyone - even for kids that are growing quickly.
 ===Essential fats===
-{{empty}}
+* Omega-3 {{talk|TODO: Talk about various forms of omega-3: ALA, DHA, EPA}}
-{{talk|~ omega 3 and 6, talk about ALA, DHA, EPA
+* Omega-6 {{talk|TODO: Reseach: What about omega-9? Is that also essential?}}
-{{pbr}}~ absorbing vitamins A,D,E,K}}
+* Vitamins A, D, E and K need to be combined with at least a small amount of fat at the same meal (any type of fat will do) to ensure absorption. {{talk|TODO: more detail about the time window within which they can be combined. Also list examples like carrots}}
 ===The ''total'' amount of calories===
@@ Line 149: / Line 195: @@
 ===Fiber===
 {{empty}}

Elie at 09:15, 17 January 2025

2025-01-17T09:15:52Z

← Older revision		Revision as of 05:15, 17 January 2025
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	===Vitamins & minerals===		===Vitamins & minerals===
	The human body needs all of these:		The human body needs all of these:
	{\|class="wikitable" style="display:inline-block;vertical-align:top;margin-top:0;font-size:80%"		{\|class="wikitable" style="display:inline-block;vertical-align:top;margin-top:0;font-size:75%"
	!colspan=2\|Minerals		!colspan=2\|Minerals
	\|-		\|-
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	!{{minor\|''Trace minerals''}}		!{{minor\|''Trace minerals''}}
	\|-		\|-
	\|style="vertical-align:top"\|		\|style="vertical-align:top;color:#444"\|
	* Potassium		* Potassium
	* Chloride		* Chloride
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	* Phosphorous		* Phosphorous
	* Magnesium		* Magnesium
	\|style="vertical-align:top"\|		\|style="vertical-align:top;color:#444"\|
	* Iron		* Iron
	* Zinc		* Zinc
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	* Chromium		* Chromium
	\|}		\|}
	{\|class="wikitable" style="display:inline-block;vertical-align:top;margin-top:0;font-size:80%"		{\|class="wikitable" style="display:inline-block;vertical-align:top;margin-top:0;font-size:75%"
	!colspan=2\|Vitamins		!colspan=2\|Vitamins
	\|-		\|-
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	!{{minor\|''Water-soluble''}}		!{{minor\|''Water-soluble''}}
	\|-		\|-
	\|style="vertical-align:top"\|		\|style="vertical-align:top;color:#444"\|
	* Vitamin A		* Vitamin A
	* Vitamin D		* Vitamin D
	* Vitamin E		* Vitamin E
	* Vitamin K		* Vitamin K
	\|style="vertical-align:top"\|		\|style="vertical-align:top;color:#444"\|
	* Vitamin C <small>(ascorbic acid)</small>		* Vitamin C <small>(ascorbic acid)</small>
	* Vitamin B1 <small>(thiamin)</small>		* Vitamin B1 <small>(thiamin)</small>
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	A healthy diet provides enough (but not too much) of '''each and every''' one of these.		A healthy diet provides enough (but not too much) of '''each and every''' one of these.

	It can be pretty hard to keep track of so many ~~these~~ nutrients, but there are a few ways to make it work:		It can be pretty hard to keep track of so many nutrients, but there are a few ways to make it work.
			{{talk\|TODO: explain how to make it work}}
	{{~~empty~~}}
	{{talk\|TODO: cover these points:		{{talk\|TODO: cover these points:
	~~{{pbr}}~ there are about 30 vitamins/minerals~~
	{{pbr}}~ almost everyone is at least ''somewhat'' lacking in one or more {{x\|not outright deficiency, but insufficiency}}		{{pbr}}~ almost everyone is at least ''somewhat'' lacking in one or more {{x\|not outright deficiency, but insufficiency}}
	{{pbr}}~ essential for metabolism. This is one reason why some people have such a hard time exercising and burning calories {{x\|side note: other things that get in the way include bad posture caused by electronics etc. link to page - there are solutions without living in the stone age}}		{{pbr}}~ essential for metabolism. This is one reason why some people have such a hard time exercising and burning calories {{x\|side note: other things that get in the way include bad posture caused by electronics etc. link to page - there are solutions without living in the stone age}}
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	{{pbr}}~ why food lacks these nutrients in the first place: long shelf life dry foods are why we don't have famines in the 'first world' - but this comes with tradeoffs, nutrients lost. But this can be made up for		{{pbr}}~ why food lacks these nutrients in the first place: long shelf life dry foods are why we don't have famines in the 'first world' - but this comes with tradeoffs, nutrients lost. But this can be made up for
	{{pbr}}~ terminology and why it sucks: RDA should be called "daily requirement". because "recommended dietary allowance" is misleading and sounds like "you're allowed to have up to this much, anything more is unhealthy", which is NOT what it means at all. The UL is that upper limit that means that. Whereas the RDA is more of a lower limit, anything below it might be insufficient for some people. Another way to say it: Anything between RDA and UL is safe & healthy for 97% of people. Show the diagram tbh		{{pbr}}~ terminology and why it sucks: RDA should be called "daily requirement". because "recommended dietary allowance" is misleading and sounds like "you're allowed to have up to this much, anything more is unhealthy", which is NOT what it means at all. The UL is that upper limit that means that. Whereas the RDA is more of a lower limit, anything below it might be insufficient for some people. Another way to say it: Anything between RDA and UL is safe & healthy for 97% of people. Show the diagram tbh
	{{pbr}}~ what about choline? may not be important overall for most people, or if it is then probably don't need the full 550mg/day {{x\|which isn't a true RDA - choline has been less studied so they set the target higher than it may need to be, to be conservative. they set a large burden of proof for establishing that a lower intake won't lead to deficiency}}. Maybe some other nutrients in plants can enable the formation of choline without u getting that large intake? Because choline-deficient vegan diets have never been shown to be an issue as long as they provide all the other nutrients}}		{{pbr}}~ what about choline? may not be important overall for most people, or if it is then probably don't need the full 550mg/day {{x\|which isn't a true RDA - choline has been less studied so they set the target higher than it may need to be, to be conservative. they set a large burden of proof for establishing that a lower intake won't lead to deficiency}}. Maybe some other nutrients in plants can enable the formation of choline without u getting that large intake? Because choline-deficient vegan diets have never been shown to be an issue as long as they provide all the other nutrients
			{{pbr}}~ how we know these nutrients are essential, and how we know that other stuff isn't}}

	===Protein===		===Protein===

Elie: /* Vitamins & minerals */ Added the table and worked on phrasing

2025-01-17T09:02:31Z

Vitamins & minerals: Added the table and worked on phrasing

@@ Line 7: / Line 7: @@
 [[File:Dietary Reference Intakes.svg|thumb|For each vitamin or mineral, there's a graph that looks like this. Too little can be a problem. Too much can be a problem. A healthy intake is anything that falls in between. This ''healthy range'' is wider for some nutrients than for others.]]
 ===Vitamins & minerals===
-It's important to get enough (but not too much) of every vitamin and mineral.
+The human body needs all of these:
 {{talk|TODO: cover these points:
 {{pbr}}~ there are about 30 vitamins/minerals
@@ Line 17: / Line 68: @@
 {{pbr}}~ dispel misconceptions about absorbability
 {{pbr}}~ why food lacks these nutrients in the first place: long shelf life dry foods are why we don't have famines in the 'first world' - but this comes with tradeoffs, nutrients lost. But this can be made up for
-{{pbr}}~ terminology and why it sucks: RDA should be called "daily requirement". because "recommended daily allowance" is misleading and sounds like "you're allowed to have up to this much, anything more is unhealthy", which is NOT what it means at all. The UL is that upper limit that means that. Whereas the RDA is more of a lower limit, anything below it might be insufficient for some people. Another way to say it: Anything between RDA and UL is safe & healthy for 97% of people. Show the diagram tbh
+{{pbr}}~ terminology and why it sucks: RDA should be called "daily requirement". because "recommended dietary allowance" is misleading and sounds like "you're allowed to have up to this much, anything more is unhealthy", which is NOT what it means at all. The UL is that upper limit that means that. Whereas the RDA is more of a lower limit, anything below it might be insufficient for some people. Another way to say it: Anything between RDA and UL is safe & healthy for 97% of people. Show the diagram tbh
 {{pbr}}~ what about choline? may not be important overall for most people, or if it is then probably don't need the full 550mg/day {{x|which isn't a true RDA - choline has been less studied so they set the target higher than it may need to be, to be conservative. they set a large burden of proof for establishing that a lower intake won't lead to deficiency}}. Maybe some other nutrients in plants can enable the formation of choline without u getting that large intake? Because choline-deficient vegan diets have never been shown to be an issue as long as they provide all the other nutrients}}

Elie at 06:50, 12 January 2025

2025-01-12T06:50:37Z

← Older revision		Revision as of 02:50, 12 January 2025
Line 5:		Line 5:

	==Things that matter==		==Things that matter==
			[[File:Dietary Reference Intakes.svg\|thumb\|For each vitamin or mineral, there's a graph that looks like this. Too little can be a problem. Too much can be a problem. A healthy intake is anything that falls in between. This ''healthy range'' is wider for some nutrients than for others.]]
	===Vitamins & minerals===		===Vitamins & minerals===
	{{~~empty}}~~		It's important to get enough (but not too much) of every vitamin and mineral.
	{{~~talk\|~~~ there are about 30 ~~of them~~		{{talk\|TODO: cover these points:
			{{pbr}}~ there are about 30 vitamins/minerals
	{{pbr}}~ almost everyone is at least ''somewhat'' lacking in one or more {{x\|not outright deficiency, but insufficiency}}		{{pbr}}~ almost everyone is at least ''somewhat'' lacking in one or more {{x\|not outright deficiency, but insufficiency}}
	{{pbr}}~ essential for metabolism. This is one reason why some people have such a hard time exercising and burning calories {{x\|side note: other things that get in the way include bad posture caused by electronics etc. link to page - there are solutions without living in the stone age}}		{{pbr}}~ essential for metabolism. This is one reason why some people have such a hard time exercising and burning calories {{x\|side note: other things that get in the way include bad posture caused by electronics etc. link to page - there are solutions without living in the stone age}}
	{{pbr}}~ take a ~~multi.~~		{{pbr}}~ it can be hard to track all of them
			{{pbr}}~ a lot easier if you take a '''multivitamin''' and eat some unrefined foods
			{{pbr}}~ [[nutrition calculator]] can help
	{{pbr}}~ dispel misconceptions about absorbability		{{pbr}}~ dispel misconceptions about absorbability
	{{pbr}}~ why food lacks these nutrients in the first place: long shelf life dry foods are why we don't have famines in the 'first world' - but this comes with tradeoffs, nutrients lost. But this can be made up for		{{pbr}}~ why food lacks these nutrients in the first place: long shelf life dry foods are why we don't have famines in the 'first world' - but this comes with tradeoffs, nutrients lost. But this can be made up for
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	===The ''total'' amount of calories===		===The ''total'' amount of calories===
	Protein and essential fats, ''on their own'', are only a small percent of the calories you need. {{talk\|TODO: show maths}} The rest of the calories must be some combination of fats and carbs. The exact ratio doesn't matter as much as some people think - see below.		Protein and essential fats, ''on their own'', are only a small percent of the calories you need. {{talk\|TODO: show maths}} The rest of the calories must be some combination of '''fats''' and '''carbs'''. The exact ratio doesn't matter as much as some people think - see below.


Line 109:		Line 113:


			{{talk\|TODO: add a FAQ about supplements and absorbability}}
	==See also==		==See also==
	* [[Nutrition calculator]]		* [[Nutrition calculator]]
	* [[Plant-based food]]		* [[Plant-based food]]

Elie at 21:19, 28 December 2024

2024-12-28T21:19:38Z

← Older revision		Revision as of 17:19, 28 December 2024
Line 12:		Line 12:
	{{pbr}}~ take a multi.		{{pbr}}~ take a multi.
	{{pbr}}~ dispel misconceptions about absorbability		{{pbr}}~ dispel misconceptions about absorbability
	{{pbr}}~ why food lacks these nutrients in the first place: long shelf life dry foods are why we don't have famines in the 'first world' - but this comes with tradeoffs, nutrients lost. But this can be made up for}}		{{pbr}}~ why food lacks these nutrients in the first place: long shelf life dry foods are why we don't have famines in the 'first world' - but this comes with tradeoffs, nutrients lost. But this can be made up for
			{{pbr}}~ terminology and why it sucks: RDA should be called "daily requirement". because "recommended daily allowance" is misleading and sounds like "you're allowed to have up to this much, anything more is unhealthy", which is NOT what it means at all. The UL is that upper limit that means that. Whereas the RDA is more of a lower limit, anything below it might be insufficient for some people. Another way to say it: Anything between RDA and UL is safe & healthy for 97% of people. Show the diagram tbh
			{{pbr}}~ what about choline? may not be important overall for most people, or if it is then probably don't need the full 550mg/day {{x\|which isn't a true RDA - choline has been less studied so they set the target higher than it may need to be, to be conservative. they set a large burden of proof for establishing that a lower intake won't lead to deficiency}}. Maybe some other nutrients in plants can enable the formation of choline without u getting that large intake? Because choline-deficient vegan diets have never been shown to be an issue as long as they provide all the other nutrients}}

	===Protein===		===Protein===

Elie at 11:41, 12 December 2024

2024-12-12T11:41:58Z

← Older revision		Revision as of 07:41, 12 December 2024
Line 26:		Line 26:

	===The ''total'' amount of calories===		===The ''total'' amount of calories===
	Protein and essential fats, ''on their own'', are only a small percent of the calories you need. {{talk\|TODO: show maths}} The rest of the calories must be ~~a mix~~ of fats and carbs. The exact ratio doesn't matter as much as some people think - see below.		Protein and essential fats, ''on their own'', are only a small percent of the calories you need. {{talk\|TODO: show maths}} The rest of the calories must be some combination of fats and carbs. The exact ratio doesn't matter as much as some people think - see below.


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	===="Bad carbs" (i.e. sugar) vs "good carbs"====		===="Bad carbs" (i.e. sugar) vs "good carbs"====
	{{empty}}		{{empty}}
	{{talk\|It'~~s not~~ the ~~actual carbs that matter,~~ it's the vitamins and minerals or the lack thereof. Refined stuff lacks nutrients, but that's ok if you still get those nutrients in other ways.}}		{{talk\|The carbohydrate molecules themselves aren't the issue
			{{pbr}}~ it's the vitamins and minerals or the lack thereof. Refined stuff lacks nutrients, but that's ok if you still get those nutrients in other ways.
			{{pbr}}~ it's the glycemic index / glycemic load, which is affected by other factors like protein and fiber. So make every meal a balanced one, kinda}}


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	==See also==		==See also==
	* [~~{{SERVER}}/nutrition.html~~ Nutrition calculator]		* [[Nutrition calculator]]
	* [[Plant-based food]]		* [[Plant-based food]]