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Nutrition (view source)

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==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}}
The human body needs all of these:
{{talk|~ there are about 30 of them
{|class="wikitable" style="display:inline-block;vertical-align:top;margin-top:0;font-size:75%"
!colspan=2|Minerals
|-
!{{minor|''Electrolytes''}}
!{{minor|''Trace minerals''}}
|-
|style="vertical-align:top;color:#444"|
* Potassium
* Chloride
* Sodium
* Calcium
* Phosphorous
* Magnesium
|style="vertical-align:top;color:#444"|
* Iron
* Zinc
* Manganese
* Copper
* Iodine
* Selenium
* Molybdenum
* Chromium
|}
{|class="wikitable" style="display:inline-block;vertical-align:top;margin-top:0;font-size:75%"
!colspan=2|Vitamins
|-
!{{minor|''Fat-soluble''}}
!{{minor|''Water-soluble''}}
|-
|style="vertical-align:top;color:#444"|
* Vitamin A
* Vitamin D
* Vitamin E
* Vitamin K
|style="vertical-align:top;color:#444"|
* Vitamin C  <small>(ascorbic acid)</small>
* Vitamin B1  <small>(thiamin)</small>
* Vitamin B2  <small>(riboflavin)</small>
* Vitamin B3  <small>(niacin)</small>
* Vitamin B5  <small>(pantothenic acid)</small>
* Vitamin B6  <small>(pyridoxine)</small>
* Vitamin B7  <small>(biotin)</small>
* Vitamin B9  <small>(folic acid)</small>
* Vitamin B12 <small>(cobalamin)</small>
|}
 
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 nutrients, but there are a few ways to make it work.
{{talk|TODO: explain how to make it work}}
{{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}}
{{pbr}}~ essential for metabolism; 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 return to monke}}
{{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
{{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}}~ 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===
{{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.
{{talk|TODO: show maths.
{{pbr}}DRAFT:
The human body is approximately 20% protein.
[https://pressbooks-dev.oer.hawaii.edu/humannutrition/chapter/defining-protein/]
On average, a healthy person grows fastest at age _, where they gain _ kg of body mass in a year.
{{talk|Maybe just show a typical growth chart, and say "At the fastest growth spurt (age _), the average healthy person gains _ lbs of body mass in a year.}}
[https://www.cdc.gov/growthcharts/index.htm]
This amounts to just _ grams of protein per day becoming new body mass.
}}
Even in extreme bodybuilding, the amount of protein that actually becomes muscle is relatively small.
{{p2|(''See maths'')|
Human muscle is 20% protein, and 70% water (the rest is mostly sugars and electrolytes).
[https://www.physio-pedia.com/Muscle_Proteins]
[https://parallelcoaching.co.uk/how-much-protein-is-in-skeletal-muscle]
A pound (454g) of muscle therefore contains 91g of protein.
So even in an "absolute best case" scenario of gaining 50 pounds of muscle in a year (extremely rare to achieve this), only '''12 grams''' of protein are becoming muscle every day. And that's a very high estimate.
For most people, the best case is lower: about 20 pounds of muscle in a year{{x|that's in the first year of training. the next years see slower gains}}. This amounts to just '''5 grams''' of protein becoming muscle every day!
So where does all the other protein go? It gets burned just like any other calories.
All this goes to show just how little difference it makes when you're building muscle: Your protein requirements are only slightly higher.
}}
{{talk|TODO: add expandable section: So why do some websites have protein recommendations that are so much higher?}}
 
====Get enough of the 9 essential amino acids====
 
Sometimes this is conceptualized as "complete protein", but that term can be a bit misleading. {{talk|TODO: explain examples of it being misleading}} The more fundamental principle is: You have to get enough of each of these amino acids (which are found in protein):
 
{|class="wikitable" style="font-size:75%"
|style="border-right:none"|
* Histidine
* Isoleucine
* Leucine
|style="border-left:none;border-right:none"|<ul style="margin-top:-0.5em">
<li style="line-height:0.5em">Lysine    </li>
<li style="line-height:0.5em">Threonine </li>
<li style="line-height:0.5em">Tryptophan</li>
<li style="line-height:0.5em">Valine    </li></ul>
|style="border-left:none"|
* Methionine and/or Cysteine {{p|Technically, methionine is the essential amino acid while cysteine can be made ''from'' methionine in the body.}}
* Phenylalanine and/or Tyrosine {{p|Technically, phenylalanine is the essential amino acid while tyrosine can be made ''from'' phenylalanine in the body.}}
* Arginine, in some cases {{talk|This is a "conditionally essential" amino acid. TODO: Research under what conditions it's essential, and how common that is.}}
|}
 
You also still need to get enough total protein, as mentioned in the section above.
{{talk|TODO: explain why, and the meaning of "non-essential amino acids"}}
 
By eating a variety of proteins, you can meet all of those targets. {{talk|TODO: talk about incomplete proteins ''here'' a bit, and that proteins don't need to be combined at the same meal}}


===Essential fats===
===Essential fats===
{{empty}}
* Omega-3 {{talk|TODO: Talk about various forms of omega-3: ALA, DHA, EPA}}
{{talk|~ omega 3 and 6
* 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===
===The ''total'' amount of calories===
{{empty}}
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.
{{talk|because protein and essential fats, on their own, are only a small fraction of the calories you need. the rest of the calories must be some sort of mix of fats and carbs. the exact ratio doesn't matter as much as some people say - see below}}
 


==Things that '''DON'T''' matter==
==Things that {{b|#FF0|'''''don't'''''}} matter==
----
----
{{preamble|
{{preamble|
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===Carbs===
===Carbs===
----
----
===="Bad carbs" (sugar) vs "good carbs"====
<small style="background:#F003;border:1px solid #DDD;position:relative;top:-0.5em"> &#x26A0; '''Exception:''' For people with diabetes, carbs '''do''' matter - be careful. But the following applies to everyone else:</small>
 
Contrary to popular belief,
{{talk|TODO: explain why so many people think it matters: correlations found in studies, which can actually be explained by vitamins and minerals}}
it doesn't matter whether most of your calories come from carbs or fats. The overall amount of calories are what's important.
 
===="Bad carbs" (i.e. sugar) vs "good carbs"====
{{empty}}
{{empty}}
{{talk|~ Be sure to make clear that people with diabetes are an EXCEPTION here
{{talk|The carbohydrate molecules themselves aren't the issue
{{pbr}}~ 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.}}
{{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}}
 


===Fats===
===Fats===
----
----
====Saturated fat and cholesterol====
====Saturated fat and cholesterol====
{{empty}}
Not harmful. Not essential either.
{{talk|tl;dr: Not harmful but not essential either.}}
{{talk|TODO: explain why: the body makes its own cholesterol and saturated fat (from any calorie source it gets).
{{pbr}}~ Fats in the body are mostly saturated fat. Some fatty tissue is essential, but other fatty tissue is excessive if you're fat. Mention HDL and LDL cholesterol too maybe
{{pbr}}~ Btw be clear that the earlier "people with diabetes are an exception" applies only to the carbs section above, not to this section on fats or any other section
{{pbr}}~ Concerns about heart disease are debunked, but pro-meat lobbyists have played that up and tried to make {sat fat + cholesterol} seem like an "essential nutrient" which it isn't
{{pbr}}~ Tl;dr: Saturated fat is ''just another source of calories''.}}
====Seed oils====
====Seed oils====
{{empty}}
Not harmful.
{{talk|howevers:
{{talk|howevers:
{{pbr}}~ the seeds themselves have more nutrients than their refined oils. recipes{{pbr}}~ still beware of rancidity
{{pbr}}~ the seeds themselves have more nutrients than their refined oils. recipes
{{pbr}}~ still beware of rancidity
{{pbr}}~ make sure to get a balance of omega-3 and 6.{{pbr}}~ maybe mention something about crop yields and deforestation, it's not what you think}}
{{pbr}}~ make sure to get a balance of omega-3 and 6.{{pbr}}~ maybe mention something about crop yields and deforestation, it's not what you think}}


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====Natural vs artificial flavors====
====Natural vs artificial flavors====
{{empty}}
{{empty}}
{{talk|but there are some minor benefits to natural ''colors'', which i think should be used more often (especially beetroot)}}
{{talk|~ but there are some minor benefits to natural ''colors'', which i think should be used more often (especially beetroot)
{{pbr}}~ also talk about why some flavors ''have to'' be artificial, from a sustainability perspective}}
====Preservatives & additives====
====Preservatives & additives====
{{empty}}
{{empty}}
{{talk|we're not talking about lead and arsenic here tho}}
{{talk|be specific about what this applies to. Some chemicals are obviously still harmful (for example large amounts of lead and arsenic)}}




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----
----
{{empty}}
{{empty}}
{{talk|the body doesnt care whether it gets its nutrients as long as it gets them. digestibility doesnt have to be an issue: there are ways. phytic acid not as significant as u think. optimal nutrition diet is possible no matter if vegan or not. shitty nutrition is also possible either way. but when it comes to ethics, plant-based is better (another controversial topic with lots of misconceptions - here's a page that clears things up).}}
{{talk|the body doesnt care whether it gets its nutrients as long as it gets them. digestibility doesnt have to be an issue: there are ways. phytic acid not as significant as u think. optimal nutrition diet is possible no matter if veg or non-veg. shitty nutrition is also possible either way.}}
====But ethically, it ''does'' matter.====
====But ethically, it ''does'' matter.====
{{empty}}
{{empty}}
{{talk|TODO: Add: "When it comes to ethics, plant-based is better (another controversial topic with lots of misconceptions - here's a page that clears things up).", after I make the page to link to.}}




==Honorable mentions==
==Honorable mentions==
===Antioxidants===
===Antioxidants===
Flavonoids etc. {{talk|TODO: list foods examples}}
Flavonoids etc. {{talk|TODO: list foods examples. Be clear that these antioxidants are ''good to have''.}}
These help prevent cancer to some extent, but not as significantly as the more essential antioxidants Vitamin C and Vitamin E.
These help prevent cancer to some extent, but not as significantly as the more essential antioxidants Vitamin C and Vitamin E.
===Fiber===
===Fiber===
{{empty}}
{{empty}}
===Gluten===
Only a problem if you have a gluten intolerance (such as celiac disease). Gluten is a protein found in wheat. {{talk|Maybe mention something about gut flora and how its biodiversity could help in providing the right enzymes to digest gluten?}}




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Low-quality foods '''can''' be part of a healthy diet. '''People need to know this''' so they can eat well without spending their whole paycheck on food. {{talk|TODO: link to page that teaches how.}}
Low-quality foods '''can''' be part of a healthy diet. '''People need to know this''' so they can eat well without spending their whole paycheck on food. {{talk|TODO: link to page that teaches how.}}
{{talk|TODO: add a FAQ about supplements and absorbability}}
==See also==
* [[Nutrition calculator]]
* [[Plant-based food]]
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