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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== <!-- TODO: convert this into a single picture so the page loads faster and doesn't rely on Wikimedia Commons servers --> | ||
<gallery mode=packed-hover> | <gallery mode=packed-hover> | ||
Bowl_of_chili.jpg | Bowl_of_chili.jpg|Chili | ||
GarlicBread.jpg | GarlicBread.jpg|Garlic bread | ||
Yellow_Split_Pea_Soup.jpg | Yellow_Split_Pea_Soup.jpg|Split pea soup | ||
Corrugated_Potato_Chips_-_Kolkata_2014-11-25_9689.JPG | Corrugated_Potato_Chips_-_Kolkata_2014-11-25_9689.JPG|Chips | ||
Chili-Harvest-2012.jpg | Chili-Harvest-2012.jpg|Peppers <!-- TODO: Replace this with a picture of bell peppers. There's enough spicy already (but this picture adds a nice pop of color). --> | ||
Fagioli cannellini all'uccelletto.jpg | Fagioli cannellini all'uccelletto.jpg|Bean soup | ||
Rotini_with_boiled_carrots,_in_a_broth_of_pumpkin,_carrots,_ginger,_and_Ning_Chi_garlic_chili_paste_-_Massachusetts.jpg | Rotini_with_boiled_carrots,_in_a_broth_of_pumpkin,_carrots,_ginger,_and_Ning_Chi_garlic_chili_paste_-_Massachusetts.jpg|Pasta | ||
08401_Beetroot_soup_with_vegetables_and_beans,_Sanok.jpg | 08401_Beetroot_soup_with_vegetables_and_beans,_Sanok.jpg|Beetroot soup | ||
Layered_chocolate_cake.jpg | Layered_chocolate_cake.jpg|Cake | ||
Carrot-_and_Beetroot_Juice.jpg | Carrot-_and_Beetroot_Juice.jpg|Vegetable juice | ||
Yeul_Ramen_20210817_003.jpg | Yeul_Ramen_20210817_003.jpg|Ramen | ||
Dal_curry_(3277938419).jpg | Dal_curry_(3277938419).jpg|Chick pea masala | ||
French_fries_with_mushroom_sauce.jpg | French_fries_with_mushroom_sauce.jpg|Fries | ||
Rice_and_Daal_with_Allo-Pyaaz_Ki_Sabzi.jpg | Rice_and_Daal_with_Allo-Pyaaz_Ki_Sabzi.jpg|Rice and daal | ||
Culinary_fruits_front_view.jpg | Culinary_fruits_front_view.jpg|Lots of fruits | ||
Plate_of_chocolate_chip_cookies,_ready_to_munch.jpg | Plate_of_chocolate_chip_cookies,_ready_to_munch.jpg|Cookies | ||
</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 all of your [[nutrition]]al needs by eating 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.''' | '''It is''' possible to meet all of your [[nutrition]]al needs by eating 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.''' | ||
<!-- TODO: work this in somewhere: | |||
There are two main approaches: | |||
* Expensive: Get all your nutrients naturally from foods. | |||
* Cheap: Pick low-cost ingredients to provide all your protein & calories. Then supplement any missing vitamins & minerals. | |||
** {{minor|Grains & legumes are the best "bang for your buck", but it makes it absolutely essential to take supplements.}} | |||
*** {{minor|Multivitamin (15 cents/day) + Calcium (10 cents/day).}} | |||
*** {{minor|If you miss a day sometimes it's not a big deal}} | |||
*** {{minor|Also, the diet still has to include a small amount of oils{{x|minimum 10g/day fats; canola oil is actually a good choice since it has both omega-3 and omega-6 and is relative cheap}}to make sure you absorb vitamins A, D, E, and K.}} | |||
--> | |||
{{minor|To eat more healthy ''and'' more cheaply than most people do,}} | {{minor|To eat more healthy ''and'' more cheaply than most people do,}} | ||
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If this doesn't seem balanced on first glance, see some of the examples below - it is. | {{light|If this doesn't seem balanced on first glance, see some of the examples below - it is.}} | ||
* {{minor|Note: These examples may not be perfect, but they are far more balanced than a ''typical'' diet in most countries.}} | * {{minor|Note: These examples may not be perfect, but they are far more balanced than a ''typical'' diet in most countries.}} | ||
* {{minor|Note: You can also play around with the [//olam.wiki/calc nutrition calculator] to analyze your own options.}} | * {{minor|Note: You can also play around with the [//olam.wiki/calc nutrition calculator] to analyze your own options.}} | ||
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==See also== | ==See also== | ||
* [[Food]] | * [[Food]] | ||
* [[Limits to sustainable animal consumption]] | |||