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Plant-based: Difference between revisions
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This page is about ways to eat well with at least 95% of protein/calories coming from ''plants.'' | This page is about ways to eat well with at least 95% of protein/calories coming from ''plants.'' | ||
==Some pictures== | ==Some pictures== | ||
<gallery mode=packed-hover> | <gallery mode=packed-hover> | ||
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Lipton-mug-tea.jpg | Lipton-mug-tea.jpg | ||
</gallery> | </gallery> | ||
==Balanced diets== | ==Balanced diets== | ||
{{minor|Despite a lot of misinformation out there,}} | {{minor|Despite a lot of misinformation out there,}} | ||
'''It is''' possible to meet 100% of your nutritional needs with just plants. It also '''doesn't have to be expensive.''' | '''It is''' possible to meet 100% of your nutritional needs with just plants{{x|meaning: ''without relying on animal products''. These plant-based diets still do include low-cost ''supplements''}}. It also '''doesn't have to be expensive.''' | ||
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<tabs><tab name="cheap home cooking"> | <tabs><tab name="cheap home cooking"> | ||
A balanced diet with beans, root vegetables, and other ordinary foods. | |||
[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 in nutrition calculator] | |||
TODO: add screenshot of nutrition calculator here | |||
Notes: | Notes: | ||
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</tab><tab name="junk food method"> | </tab><tab name="junk food method"> | ||
Yes, it is possible to construct healthy diets with junkfood, in some cases. | |||
[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%20153%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 in nutrition calculator] | |||
TODO: add screenshot of nutrition calculator here | |||
Notes: | Notes: | ||
* | * Even if the cookies have small amounts of dairy etc., the vast majority of calories & protein are still coming from plants. | ||
* Calcium is supplemented (typically costs about 10 cents per day), because the cheap foods aren't naturally high in calcium. | * Calcium is supplemented (typically costs about 10 cents per day), because the cheap foods aren't naturally high in calcium. | ||
</tab><tab name="expensive cliché vegan diet"> | </tab><tab name="expensive cliché vegan diet"> | ||
Not an example of the principles above. This tab is included for ''comparison.'' | |||
This vegan diet is still nutritionally balanced but far more expensive. | |||
{{empty}} | {{empty}} | ||
</tab><tab name="typical western diet"> | </tab><tab name="typical western diet"> | ||
Not an example of the principles above. This tab is included for ''comparison.'' | |||
{{empty}} | {{empty}} | ||
</tab></tabs> | </tab></tabs> | ||