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.'' | ||
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==Some pictures== | ==Some pictures== | ||
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Culinary_fruits_front_view.jpg | Culinary_fruits_front_view.jpg | ||
Plate_of_chocolate_chip_cookies,_ready_to_munch.jpg | Plate_of_chocolate_chip_cookies,_ready_to_munch.jpg | ||
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==Balanced diets== | ==Balanced diets== | ||
{{minor|Despite a lot of misinformation out there,}} | {{minor|Despite a lot of misinformation out there,}} | ||
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* Get most of your protein from '''dried peas, lentils, and beans.''' | * Get most of your protein from '''dried peas, lentils, and beans.''' | ||
** Use these to '''make [[soups]]''' - eat soup with every meal. | ** Use these to '''make [[soups]]''' - eat soup with every meal. | ||
* Get most of your calories from potatoes, oils, | * Get most of your calories from basically anything you want. | ||
** 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. | ||
* 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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* Even if the cookies have small amounts of dairy etc., the vast majority of calories & protein are still coming from plants. | * 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="low carb"> | |||
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</tab><tab name="expensive cliché vegan diet"> | </tab><tab name="expensive cliché vegan diet"> |
Revision as of 00:07, 16 May 2023
Plant-based food could mean many things. 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.
Balanced diets
Despite a lot of misinformation out there,
It is possible to meet 100% of your nutritional needs with just plants
To eat more healthy and more cheaply than most people do,
Use these principles as a guide:
If this doesn't seem balanced on first glance, here are some examples to show it is:
- Note: These examples may not be perfect, but they are far more balanced than a typical diet in most countries.
- Note: You can also play around with the nutrition calculator to analyze your own options.
A balanced diet with beans, root vegetables, and other ordinary foods.
TODO: add screenshot of nutrition calculator here
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)
(...)( 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. ) . - Calcium is supplemented (typically costs about 10 cents per day), because the cheap foods aren't naturally high in calcium.
Yes, it is possible to construct healthy diets with junkfood, in some cases.
TODO: add screenshot of nutrition calculator here
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.
This section has not been filled in yet.
Not an example of the principles above. This tab is included for comparison.
This vegan diet is still nutritionally balanced but far more expensive.
This section has not been filled in yet.
Not an example of the principles above. This tab is included for comparison.
This section has not been filled in yet.
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