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Nutrition: Difference between revisions
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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}} | ||
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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== | ||
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{{talk|TODO: add a FAQ about supplements and absorbability}} | {{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]] | ||