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'''Plant-based food''' could mean many things. | |||
{{minor|There are countless dietary choices that could be healthy, unhealthy, cheap, expensive, low-calorie, high-calorie, low-protein, high-protein, etc.}} | |||
This page is about ways to eat well with at least 95% of protein/calories coming from ''plants.'' | |||
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==Balanced diets== | |||
{{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.''' | |||
{{minor|To eat more healthy ''and'' more cheaply than most people do,}} | |||
Use these principles as a guide: | |||
<div class="expandable-bullets"> | |||
* Get most of your protein from '''dried peas, lentils, and beans.''' | |||
** Use these to '''make [[soups]]''' - eat soup with every meal. | |||
** For more flavor & nutrition, include '''root vegetables''' such as carrots, onions, beets and garlic whenever they are cheap. | |||
* Get most of your calories from potatoes, oils, rice/pasta, or any baked goods (even sweets). | |||
** Or if you're feeling lazy, just get most of your calories from junk food or '''anything you want.''' | |||
** Surprisingly, this can still make a healthy diet as long as you eat your soups and take a multivitamin. | |||
* Other useful foods include sunflower seeds, peanut butter - these have both protein and calories. | |||
* Buy fresh fruits occasionally, when they go on sale. | |||
** This diet doesn't rely on them for ''vitamins'' - but over-ripe fruits have a ''probiotic'' effect which can greatly improve digestion. | |||
* '''Take a daily [[multivitamin]].''' | |||
** This is essential for '''any''' diet that '''doesn't''' include massive amounts of expensive fresh fruits & vegetables. | |||
** The human body needs over 30 different nutrients; most people are lacking in at least a few. | |||
** Vegan or not, most people could benefit from a cheap{{x|typically amounts to about 15 cents per day}}multivitamin. You will likely feel a difference. | |||
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If this doesn't seem balanced on first glance, here are some examples to show 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: You can also play around with the [//olam.wiki/calc nutrition calculator] to analyze your own options.}} | |||
<tabs><tab name="cheap home cooking"> | |||
{{empty}} | |||
Notes: | |||
* 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) {{x|relevant info: Heat doesn't destroy minerals{{x|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.}}. | |||
* Calcium is supplemented (typically costs about 10 cents per day), because the cheap foods aren't naturally high in calcium. | |||
</tab><tab name="junk food method"> | |||
{{empty}} | |||
Notes: | |||
* This works regardless 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. | |||
</tab><tab name="expensive cliché vegan diet"> | |||
{{empty}} | |||
</tab><tab name="typical western diet"> | |||
{{empty}} | |||
</tab></tabs> | |||
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==Rationale== | |||
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==FAQ== | |||
{{faq | |||
|I thought vegan diets were expensive! You're saying they're cheap? | |||
|There are cheap ways to be vegan, and there are expensive ways to be vegan. A healthy balanced diet is possible in both cases. See above for examples. | |||
}} | |||
{{faq | |||
|Don't vegans eat mostly salad and greens with little protein & calories? | |||
|Not necessarily. See examples above. | |||
}} | |||
{{faq | |||
|Does eating this many beans make you fart all the time? | |||
|Not if the beans are [[soups|cooked well enough]]. Gas might also be a sign that your gut needs more variety of bacteria to digest the variety of plants you eat. Include more [[probiotic foods]] such as over-ripe fruits or saurkraut. It may help to eat them towards the end of the meal. | |||
}} | |||
{{faq | |||
|Aren't plant proteins less digestible? | |||
|Not if they're cooked/blended properly and you have good [[gut flora]]. {{npn}} | |||
}} |