A diet that includes full rda of vits and minerals

Dr Nic

Anyone aware of such templates online?
Thank you!

tHE vAGGABOND

Can of worms there - as most books I have read would tell you that most of the RDA's are far too low, and more of a "get joe soap" on the street to get a decent amount of vits and minerals into him, and not what you actually need in an ideal world - just like you have "5 a day" where scientists wanted 7 a day or even 9 a day, but it was watered down for the general populous

El_Dangeroso

You can vary it, you don't need to hit up every goal every day, just as long as it averages out.

The easiest way to hit the averages is to eat liver twice per week. Pretty much every nutrient going in it.

Other than that focus on potassium and magnesium, they are the hardest to hit, and if you eat foods that are rich in both they are generally very nutritious and will give you everything else you need.

Heres one I found online that fits a paleo diet:

1 oz almonds. 19% magnesium.

1 tin sardines. 10% potassium. 9% magnesium.

0.25 cup dried tomatos. 13% potassium.

0.5 cup cooked spinach. 13% potassium. 21 % magnesium.

1 cup broccoil. 15% potassium. 10% magnesium.

1 cup of baked winter squash. 17% potassium. 15% magnesium.

0.5 cup chinese water chestnuts. 10% potassium.

2 medium pork chops. 20% potassium. 11% magnesium.

1/4 honeydew melon. 16% potassium.

1 oz of dried apricots.

This produces a grand total = 1286 calories, 419mg of magnesium, 793mg of calcium, 4,744mg of potassium.

Plus over 100% RDA for every other vitamin and mineral. It's about 100g of carbs and you still have plenty of calories left for more meat, fat etc.

And here's one I posted before for a low carb diet:

2 boiled eggs with 1tbsp butter

100g Sardines with 100g spinach and mushrooms fried in 1tbsp butter on a low heat.

50g Nuts, macadamia nuts, raw

200g Beef, cooked, lean and fat eaten with 100g Turnip and 100g Broccoli steamed with 1tbsp coconut oil on top and 30g Tomato puree

1 carton coconut water

The above menu is 65% fat (doesn't look like it does it? ), 24% protein and 11% carbs. Omega 6 is below 4% total calories and is balanced with omega 3 (provided the eggs are pastured). It's also gluten free and low in fructose.

And here is a list of nutritionally dense foods that you should include in your diet:

Liver (All the b vits, k2, A)
Kale (K1, B vits, vitamin C, vitamin E)
Brightly coloured fruit and veg (polyphenols, vitamin C, potassium)
Seaweed (Magnesium, potassium, iodine)
Oysters (100% daily RDA of zinc and in season now!)
Buckwheat (molybdenum, magnesium)
Gouda Cheese (K2, calcium)
Homemade Bone stock (minerals, glycine)
Cabbage (sulphur)
Potatoes (potassium)
Unrefined red palm oil (Large amounts of vitamin E and beta carotene)
Pickled herring (large amounts of vitamin D and very delicious)
Brazil nuts (selenium, vitamin E)

If you ate all the above you would never need to take a single supplement.

Transform

El_Dangeroso wrote: »

You can vary it, you don't need to hit up every goal every day, just as long as it averages out.

The easiest way to hit the averages is to eat liver twice per week. Pretty much every nutrient going in it.

Other than that focus on potassium and magnesium, they are the hardest to hit, and if you eat foods that are rich in both they are generally very nutritious and will give you everything else you need.

Heres one I found online that fits a paleo diet:



And here's one I posted before for a low carb diet:



And here is a list of nutritionally dense foods that you should include in your diet:

Boom!!

Nice post