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(Created page with "Plant-based food comes from plants rather than animals. ==Reasons== More environmentally friendly, due to * Eating food crops more directly, instead of feeding them to animals and eating the animals, which is inefficient. * Avoiding the methane emissions of cows. Less animal cruelty * Cows, chickens, and pigs suffer in factory farms, where conditions are far worse than the nice farms you see in children's storybooks. Factory farms exi...") Tags: Mobile edit Mobile web edit |
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Plant-based food comes from plants rather than animals. | Plant-based [[food]] comes from plants rather than animals. | ||
==Reasons== | ==Reasons== | ||
More environmentally friendly, due to | More environmentally friendly, due to: | ||
* Eating food crops more directly, instead of [[:File:food-funnel.png|feeding them to animals and eating the animals, which is inefficient]]. | * Eating food crops more directly, instead of [[:File:food-funnel.png|feeding them to animals and eating the animals, which is inefficient]]. | ||
* Avoiding the [[methane]] emissions of cows. | * Avoiding the [[methane]] emissions of cows. | ||
Less animal cruelty | Less animal cruelty: | ||
* Cows, chickens, and pigs suffer in [[factory farms]], where conditions are far worse than the nice farms you see in children's storybooks. Factory farms exist to meet the high demand for meat, milk and eggs. The less we consume these products, the lower the demand, and the fewer animals suffer. | * Cows, chickens, and pigs suffer in [[factory farms]], where conditions are far worse than the nice farms you see in children's storybooks. Factory farms exist to meet the high demand for meat, milk and eggs. The less we consume these products, the lower the demand, and the fewer animals suffer. | ||
==What to eat== | |||
There are countless possible plant-based diets. This page focuses on the nutritious ones. | |||
===Frugal diet=== | |||
Even with today's inflation, it's possible to meet all your nutritional needs for less than $4/day. The key is to cook things from scratch, and focus on cheap raw ingredients: | |||
* ($0.75/day) Grains: rice, pasta, cornmeal, oats, flour for baking | |||
* ($1.00/day) Legumes: beans, lentils, dry split peas, soybeans | |||
* ($0.75/day) Root vegetables: potatoes, carrots, onions | |||
* ($0.50/day) Oils: canola or any other oil that happens to be cheap | |||
* ($0.40/day) Miscellaneous: seasonings, yeast/bakingpowder, etc. | |||
This diet also involves low-cost vitamin [[supplements]]: | |||
* ($0.16/day) A "one-a-day" multivitamin that also includes minerals | |||
* ($0.09/day) Calcium tablet | |||
* ($0.07/day) Vitamin C tablet {{x|Technically, there is already enough vitamin C in the multivitamin, but we include the extra vitamin C for good measure, especially since the diet lacks fresh fruits. Officially, the daily requirement for vitamin C is only 90 mg/day, but some studies suggest there are additional benefits of consuming up to 500 mg/day: more resiliance against oxidative stress. Vitamin C is also essential to iron absorption if the iron is the plant-based form (i.e. the iron in lentils and beans). All you need is a small piece of the vitamin C tablet at every meal.}} | |||
Total cost: | |||
* ($3.72/day) - Note: Prices are quick estimates. They may change, but the general principle remains: This diet is one of the cheapest possible ways to eat healthy. | |||
There are a lot of misleading ideas about synthetic vitamins being "no good", but in this diet, they are essential. [[supplements|Read this]] to clear things up. | |||
{{todo|mention: chewing the multivitamin with food despite it not being chewable}} | |||
'''Some things to make with these ingredients:''' | |||
* Soups: from legumes, carrots, onions, and seasonings | |||
* Potatoes cooked with oil and seasonings. [[Microwave potatoes|The easiest way to do this is in the microwave.]] | |||
* Breads: from flour, water, oil, yeast, seasonings, sometimes sugar. Can be stuffed with carrots and onions. | |||
* Seasoned beans and polenta (cornmeal) | |||
* Spiced lentils and rice, with chopped carrots | |||
[https://olam.wiki/nutrition.html?targets=averaged×cale=1&name0=Rice%2C%20white%2C%20long-grain%2C%20parboiled%2C%20enriched%2C%20dry&amount0=100&color0=rgb(204%2C%20204%2C%20204)&name1=Lentils%2C%20raw&amount1=100&color1=rgb(204%2C%20153%2C%20102)&name2=Oil%2C%20canola&amount2=25&color2=rgb(255%2C%20255%2C%200)&name3=Carrots%2C%20raw&amount3=50&color3=rgb(255%2C%20153%2C%200)&name4=Seasoning%20mix%2C%20dry%2C%20chili%2C%20original&amount4=30&color4=rgb(153%2C%200%2C%200)&name5=Spices%2C%20parsley%2C%20dried&amount5=3&color5=rgb(0%2C%20153%2C%200)&name6=Potatoes%2C%20flesh%20and%20skin%2C%20raw&amount6=234&color6=rgb(255%2C%20255%2C%20204)&name7=Corn%20grain%2C%20yellow&amount7=100&color7=rgb(255%2C%20255%2C%20153)&name8=Beans%2C%20black%2C%20mature%20seeds%2C%20raw&amount8=100&color8=rgb(102%2C%20102%2C%20102)&name9=Peas%2C%20green%2C%20split%2C%20mature%20seeds%2C%20raw&amount9=100&color9=rgb(0%2C%20204%2C%200)&name10=Calcium%20carbonate&amount10=1&color10=rgb(255%2C%20255%2C%20255)&name11=Multi-vitamin-and-mineral%20supplement%20(one-a-day)%2C%201%20gram%20%3D%201%20pill&amount11=1&color11=rgb(255%2C%20153%2C%20255) See example in nutrition calculator] | |||
{{x|These examples in the calculator use the "raw" version of foods such as beans - not because you'd want to eat them raw (you can't!), but because it's easier to track the number of grams; packages of dry beans are usually measured in grams. And although the calculator has data available on ''boiled'' beans & vegetables, the data probably assumes that the water has been ''drained'' after cooking. [[cooking|Don't do that]] - the water has valuable nutrients (minerals).}} | |||
{{todo|Add pictures of food}} | |||
===Including junk food=== | |||
Of course if you eat ''only'' junk food (plant-based or not), you will miss essential nutrients and eventually suffer from health problems. | |||
'''However,''' with a bit of thought, it's actually possible to create a healthy diet where: | |||
* Most of the ''calories'' come from junk food. | |||
* Most of the ''protein'' comes from legumes (beans, lentils, and/or split peas), which also provide fiber, vitamins and minerals. | |||
* Other vitamins & minerals come from root vegetables and a vitamin/mineral supplement. | |||
This is similar to the frugal diet mentioned earlier, but with slightly less cheap and slightly less cooking. | |||
[https://olam.wiki/nutrition.html?targets=averaged×cale=1&name0=Snacks%2C%20potato%20chips%2C%20barbecue-flavor&amount0=200&color0=rgb(255%2C%20204%2C%20153)&name1=Cookies%2C%20chocolate%20sandwich%2C%20with%20creme%20filling%2C%20regular&amount1=200&color1=rgb(153%2C%20102%2C%2051)&name2=Peas%2C%20green%2C%20split%2C%20mature%20seeds%2C%20raw&amount2=200&color2=rgb(0%2C%20204%2C%200)&name3=Carrots%2C%20raw&amount3=50&color3=rgb(255%2C%20204%2C%200)&name4=Calcium%20carbonate&amount4=1.5&color4=rgb(255%2C%20255%2C%20255)&name5=Multi-vitamin-and-mineral%20supplement%20(one-a-day)%2C%201%20gram%20%3D%201%20pill&amount5=1&color5=rgb(255%2C%20153%2C%20255) See example in nutrition calculator] | |||
[https://olam.wiki/nutrition.html?targets=averaged×cale=1&name0=Potatoes%2C%20french%20fried%2C%20all%20types%2C%20salt%20added%20in%20processing%2C%20frozen%2C%20home-prepared%2C%20oven%20heated&amount0=250&color0=rgb(255%2C%20255%2C%20153)&name1=Orange%20juice%2C%20raw%20(Includes%20foods%20for%20USDA's%20Food%20Distribution%20Program)&amount1=750&color1=rgb(255%2C%20204%2C%200)&name2=Sweet%20Potatoes%2C%20french%20fried%2C%20frozen%20as%20packaged%2C%20salt%20added%20in%20processing&amount2=250&color2=rgb(255%2C%20153%2C%200)&name3=Refried%20beans%2C%20canned%2C%20vegetarian&amount3=250&color3=rgb(153%2C%200%2C%200)&name4=Cake%2C%20boston%20cream%20pie%2C%20commercially%20prepared&amount4=250&color4=rgb(153%2C%20102%2C%2051)&name5=Soybeans%2C%20mature%20seeds%2C%20raw&amount5=100&color5=rgb(255%2C%20255%2C%20204)&name6=Calcium%20carbonate&amount6=1&color6=rgb(255%2C%20255%2C%20255)&name7=Multi-vitamin-and-mineral%20supplement%20(one-a-day)%2C%201%20gram%20%3D%201%20pill&amount7=1&color7=rgb(255%2C%20153%2C%20255) See example 2] | |||
{{todo|Add a section called ==Criticism== here or link to some subpage where it would fit - perhaps /FAQ}} | |||
===Raw veganism=== | |||
This involves more fresh fruits, nuts, and herbs. It tends to be more expensive - partly because of the [[perishables|resources required to keep food fresh]]. Switching to ''frozen'' fruits might be cheaper and actually be better for the environment {{x|despite the extra energy involved in refrigeration, the supply chain involves a lot less food waste overall}}. | |||
[https://olam.wiki/nutrition.html?targets=averaged×cale=1&name0=Nuts%2C%20almonds&amount0=100&color0=rgb(204%2C%20153%2C%20102)&name1=Apples%2C%20raw%2C%20with%20skin%20(Includes%20foods%20for%20USDA's%20Food%20Distribution%20Program)&amount1=500&color1=rgb(153%2C%20255%2C%20153)&name2=Raisins%2C%20dark%2C%20seedless%20(Includes%20foods%20for%20USDA's%20Food%20Distribution%20Program)&amount2=100&color2=rgb(102%2C%200%2C%20153)&name3=Nuts%2C%20cashew%20nuts%2C%20raw&amount3=100&color3=rgb(255%2C%20255%2C%20153)&name4=Seasoning%20mix%2C%20dry%2C%20sazon%2C%20coriander%20%26%20annatto&amount4=10&color4=rgb(153%2C%200%2C%200)&name5=Tomatoes%2C%20orange%2C%20raw&amount5=100&color5=rgb(255%2C%20153%2C%200)&name6=Onions%2C%20raw&amount6=100&color6=rgb(255%2C%20255%2C%20204)&name7=Kale%2C%20raw&amount7=500&color7=rgb(0%2C%20153%2C%200)&name8=Dates%2C%20deglet%20noor&amount8=100&color8=rgb(153%2C%20102%2C%2051) See example in nutrition calculator] {{x|This isn't the best example so far. If you come up with something better, join the {{talk}}.}} | |||
==Terminology== | |||
* [[Veganism]] is a lifestyle that avoids all animal products, both for food and non-food items. Note that the food part has a far greater impact on animals than non-food. {{qn}} | |||
* [[Vegetarianism]] avoids only meat, and is ok with other animal products such as eggs or milk. | |||
==See also== | ==See also== | ||
* [[Limits to sustainable animal consumption]] | * [[Limits to sustainable animal consumption]] | ||