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Plant-based: Difference between revisions

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Revision as of 04:01, 18 May 2023

2,131 bytes removed ,  18 May 2023
→‎Balanced diets
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** Cheapest options include grains{{x|i.e. rice, pasta, oats, cornmeal etc}}, potatoes, oils, any baked goods (even sweets). {{p2|[Note about carbs]|~ For most people, carbohydrate-rich foods should be okay as long as you [[exercise]] and include all the nutritious foods in these guidelines.<br /><br />~ When in doubt, choose whole grains.<br /><br />~ Not suited for people with diabetes.}}
** Cheapest options include grains{{x|i.e. rice, pasta, oats, cornmeal etc}}, potatoes, oils, any baked goods (even sweets). {{p2|[Note about carbs]|~ For most people, carbohydrate-rich foods should be okay as long as you [[exercise]] and include all the nutritious foods in these guidelines.<br /><br />~ When in doubt, choose whole grains.<br /><br />~ Not suited for people with diabetes.}}
** Even junk food is also okay, surprisingly. The overall diet will still be healthy, if you eat the soups and take the multivitamin.
** Even junk food is also okay, surprisingly. The overall diet will still be healthy, if you eat the soups and take the multivitamin.
** This doesn't mean you should go crazy and always binge on carbs & fats{{x|because if you eat more calories than you burn, you ''will'' eventually gain weight}}, but you still need some. And if you ''only'' eat lentils & vegetables{{x|which do still have some carbs, just ''relatively'' less}}, you ''won't get enough'' calories {{light|(despite getting enough protein and other nutrients)}}. See nutrition analysis below.
* Other useful foods include sunflower seeds, peanut butter - these have both protein and calories.
* Other useful foods include sunflower seeds, peanut butter - these have both protein and calories.
* Include '''root vegetables''' such as carrots, onions, beets and garlic - whichever are cheap. They can be added to the soups.
* Include '''root vegetables''' such as carrots, onions, beets and garlic - whichever are cheap. They can be added to the soups.
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This tab shows how a balanced diet would work. A multivitamin is once again essential.
This tab shows how a balanced diet would work. A multivitamin is once again essential.
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See in nutrition calculator]
[https://olam.wiki/nutrition.html?targets=averaged&timescale=1.5&name0=Corn%20grain%2C%20yellow&amount0=396.076601140907&color0=rgb(204%2C%20204%2C%20204)&name1=Soybeans%2C%20mature%20seeds%2C%20raw&amount1=119.513611216619&color1=rgb(255%2C%200%2C%20255)&name2=Potatoes%2C%20flesh%20and%20skin%2C%20raw&amount2=93.5504726032232&color2=rgb(0%2C%20204%2C%200)&name3=Radishes%2C%20raw&amount3=92.191958467811&color3=rgb(153%2C%20102%2C%2051)&name4=Cassava%2C%20raw&amount4=86.5921934522825&color4=rgb(0%2C%200%2C%200)&name5=Sugars%2C%20brown&amount5=86.5335933106529&color5=rgb(153%2C%20153%2C%20255)&name6=Tomatoes%2C%20red%2C%20ripe%2C%20raw%2C%20year%20round%20average&amount6=57.859300551919&color6=rgb(255%2C%20255%2C%200)&name7=Barley%2C%20hulled&amount7=52.6008303814823&color7=rgb(255%2C%20255%2C%20255)&name8=Onions%2C%20raw&amount8=31.3111711769694&color8=rgb(255%2C%20153%2C%20255)&name9=Cucumber%2C%20with%20peel%2C%20raw&amount9=29.6119205624533&color9=rgb(0%2C%20153%2C%200)&name10=Oil%2C%20palm&amount10=28.2856575956194&color10=rgb(153%2C%200%2C%200)&name11=Bananas%2C%20raw&amount11=26.2522282735597&color11=rgb(51%2C%2051%2C%2051)&name12=Grapes%2C%20red%20or%20green%20(European%20type%2C%20such%20as%20Thompson%20seedless)%2C%20raw&amount12=26.0996410070391&color12=rgb(0%2C%200%2C%20255)&name13=Yam%2C%20raw&amount13=22.1013900876346&color13=rgb(255%2C%20255%2C%20153)&name14=Sorghum%20grain&amount14=20.3556321211985&color14=rgb(255%2C%20255%2C%20204)&name15=Cabbage%2C%20raw&amount15=19.6309645750418&color15=rgb(255%2C%2051%2C%20153)&name16=Oranges%2C%20raw%2C%20all%20commercial%20varieties&amount16=19.0034929338005&color16=rgb(153%2C%20204%2C%20153)&name17=Watermelon%2C%20raw&amount17=18.2705330759707&color17=rgb(255%2C%200%2C%200)&name18=Olives%2C%20ripe%2C%20canned%20(small-extra%20large)&amount18=16.1228473325947&color18=rgb(102%2C%20102%2C%20102)&name19=Eggplant%2C%20raw&amount19=15.5543514233086&color19=rgb(0%2C%200%2C%20153)&name20=Sugars%2C%20granulated&amount20=14.9523548023984&color20=rgb(153%2C%20255%2C%20153)&name21=Mushrooms%2C%20white%2C%20raw&amount21=14.0245835195237&color21=rgb(255%2C%20204%2C%20153)&name22=Mangos%2C%20raw&amount22=13.4395956622331&color22=rgb(255%2C%20153%2C%20153)&name23=Carrots%2C%20raw&amount23=12.5733446699207&color23=rgb(0%2C%20255%2C%20255)&name24=Peanuts%2C%20all%20types%2C%20raw&amount24=12.5198961322206&color24=rgb(255%2C%20153%2C%200)&name25=Nuts%2C%20coconut%20meat%2C%20raw&amount25=11.2401056112153&color25=rgb(153%2C%20153%2C%20153)&name26=Millet%2C%20raw&amount26=10.4467838225727&color26=rgb(102%2C%200%2C%20153)&name27=Peppers%2C%20sweet%2C%20green%2C%20raw&amount27=10.2278348470449&color27=rgb(0%2C%20255%2C%200)&name28=Seeds%2C%20sunflower%20seed%20kernels%2C%20dried&amount28=9.86672546007407&color28=rgb(204%2C%20153%2C%20102)&name29=Oil%2C%20canola&amount29=9.63136708970579&color29=rgb(255%2C%20204%2C%20204)&name30=Tangerines%2C%20(mandarin%20oranges)%2C%20raw&amount30=9.56100373333221&color30=rgb(204%2C%20204%2C%20255)&name31=Beans%2C%20black%2C%20mature%20seeds%2C%20raw&amount31=9.37087095513605&color31=rgb(255%2C%20204%2C%200)&name32=Lettuce%2C%20cos%20or%20romaine%2C%20raw&amount32=8.90704860734578&color32=rgb(204%2C%20204%2C%20204)&name33=Loquats%2C%20raw&amount33=8.49546742546376&color33=rgb(255%2C%200%2C%20255)&name34=Garlic%2C%20raw&amount34=8.36598484180686&color34=rgb(0%2C%20204%2C%200)&name35=Peaches%2C%20yellow%2C%20raw&amount35=8.18166161718106&color35=rgb(153%2C%20102%2C%2051)&name36=Beans%2C%20snap%2C%20green%2C%20raw&amount36=7.51440484983587&color36=rgb(0%2C%200%2C%200)&name37=Spinach%2C%20raw&amount37=7.49650626107289&color37=rgb(153%2C%20153%2C%20255)&name38=Pears%2C%20raw&amount38=7.42531763183262&color38=rgb(255%2C%20255%2C%200)&name39=Pumpkin%2C%20raw&amount39=6.67407921888029&color39=rgb(255%2C%20255%2C%20255)&name40=Rye%20grain&amount40=5.59966925570689&color40=rgb(255%2C%20153%2C%20255)&name41=Chickpeas%20(garbanzo%20beans%2C%20bengal%20gram)%2C%20mature%20seeds%2C%20raw&amount41=5.41638297899377&color41=rgb(0%2C%20153%2C%200)&name42=Pineapple%2C%20raw%2C%20all%20varieties&amount42=5.04605131999759&color42=rgb(153%2C%200%2C%200)&name43=Melons%2C%20cantaloupe%2C%20raw&amount43=4.874251600958&color43=rgb(51%2C%2051%2C%2051)&name44=Peas%2C%20green%2C%20split%2C%20mature%20seeds%2C%20raw&amount44=4.85715183477847&color44=rgb(0%2C%200%2C%20255)&name45=Triticale&amount45=4.82044086096223&color45=rgb(255%2C%20255%2C%20153)&name46=Kumquats%2C%20raw&amount46=4.51702217457037&color46=rgb(255%2C%20255%2C%20204)&name47=Plums%2C%20raw&amount47=4.2017134735768&color47=rgb(255%2C%2051%2C%20153)&name48=Lemons%2C%20raw%2C%20without%20peel&amount48=3.75045442232124&color48=rgb(153%2C%20204%2C%20153)&name49=Taro%2C%20raw&amount49=3.70406791848313&color49=rgb(255%2C%200%2C%200)&name50=Cauliflower%2C%20raw&amount50=3.46241302907219&color50=rgb(102%2C%20102%2C%20102)&name64=Multi-vitamin-and-mineral%20supplement%20(one-a-day)%2C%201%20gram%20%3D%201%20pill&amo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See in nutrition calculator]
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Notes:
Notes:
* Farmers ''could'' grow other crops instead.
* Farmers ''could'' grow other crops instead.
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This '''theoretical''' diet comes from research on [[crop choices]]. If farmers around the world grew only the highest-yielding crops of their local regions, the global food supply would look like this! Calories & protein come from the sheer volume of vegetables grown, mostly. For people to be able to eat that many vegetables, most of it would have to be [[powderization|powderized]] and used as flour. There would still be some fresh produce, of course.
This '''theoretical''' diet comes from research on [[crop choices]]. If farmers around the world grew only the highest-yielding crops of their local regions, the global food supply would look like this! Calories & protein come from the sheer volume of vegetables grown, mostly. For people to be able to eat that many vegetables, most of it would have to be [[powderization|powderized]] and used as flour. There would still be some fresh produce, of course.
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  See in nutrition calculator]
  See in nutrition calculator]
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