Nutrition/Examples/Cheap plant-based: Difference between revisions
(Created page with "<!-- TODO: * explain why the slight overages of niacin, folate and iron are '''not''' a problem --> <tabs><tab name="cheap home cooking"> '''cheap home cooking''' <!-- NOTE: tab titles are repeated here to avoid confusion if the tabs span 2 rows on small screens --> 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%20...") |
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* explain why the slight overages of niacin, folate and iron are '''not''' a problem | * explain why the slight overages of niacin, folate and iron are '''not''' a problem | ||
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This is an example [[nutrition calculator|nutrition analysis]] of [[cheap plant-based food]]. | |||
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Tl;dr: If you eat the right cheap foods in the right amounts with the right supplements, you can easily achieve a balanced diet at very low cost. |
Latest revision as of 20:29, 24 February 2024
This is an example nutrition analysis of cheap plant-based food.
cheap home cooking
A balanced diet with beans, root vegetables, and other ordinary foods.
Screenshot:
Notes:
- Multivitamin is essential here.
- Calcium is supplemented too (typically costs about 10 cents per day), because the cheap foods aren't naturally high in calcium.
- This analysis shows the raw ingredients. Cooking instructions / recipes will be added to this wiki soon. In general, when you boil any food, do not drain the water; keep it for the soup. You don't want to lose some of the minerals (nutrients)
(...)( relevant info: Heat doesn't destroy minerals (...)( scientific reason: the minerals are elements (on the periodic table); the vitamins are molecules that can break down at high temperatures ) , but it does destroy some vitamins. The multivitamin fully compensates for this: Most multivitamin tablets have 100% the recommended daily intake of all B vitamins and vitamin C, which are the ones that can be lost in cooking. ) . - Yes it's all vegan!
junk food method
Yes, it is possible to construct healthy diets with junkfood, in some cases. This is one example.
Screenshot:
Notes:
- Multivitamin is essential here.
- Calcium is supplemented too (typically costs about 10 cents per day), because the cheap foods aren't naturally high in calcium.
- Even if the cookies have small amounts of dairy etc., the vast majority of calories & protein are still coming from plants.
Tl;dr: If you eat the right cheap foods in the right amounts with the right supplements, you can easily achieve a balanced diet at very low cost.