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  1. Almond

    Newbie meal planning and micronutrients

    Oh I see, it takes a lot of time indeed and I like to grab things to eat quickly as well. You made me think and I decided not to create a detailed and rigid meal plan and instead to ensure variety and some balance with a little tool that I created just now. I thought you all could find it useful as well. It's a super short Python code that allows you to visualize all the combinatiobs of the items in the lists. You can use it for not diet related things as well. For myself I made an animal food list, a grains and pulses list, a vegetables list, a fruit list and a nuts list, so that each combination is a different full meal. I also added the amounts except for nuts that I regulate depending on what I ate that day. I left my own items in the code but you can substitute your own favourite foods and amounts if you follow the syntax (the """ and the "," basically. Also, spaces counts. Don't add them randomly). The code saves the combinations in a file called "dietcombinations" that you have to search in your computer (it takes a couple of minutes to create the file if you put a lot of items in the lists), and it also shows them in the black screen but depending on your settings it won't show them all there. I tried to run on Cronometer some food combinations as lunch and dinners and if I add my regular breakfast and snacks the result is very satisfactory for a random tool (just a little too folate and too little omega6 sometimes). This is the code, you have to download Python to run it but it's very easy. You can also add lists of your own for spices or beverages for example, the syntax is "list6 = ["turmeric", "hibiscus tea"] and then you have to modify the line list = [...list5] to include list6 import itertools from pprint import pprint list1 = ["125g yogurt", "80g chicken", "100g sardines", "80g turkey", "100g anchovies", "100g salmon", "20g mussels", "80g octopus", "80g squid", 100g mullet", "80g clams", "80g hake"] list2 = ["80g oats", "80g quinoa", "80g rye bread", "80g bulgur", "80g rice", "170g peas", "90g dry lentils", "170g cooked chickpeas", "200g cooked beans (black, azuki, cannellini, lima, borlotti, kidney)", "200g fava beans"] list3 = ["125g lettuce", "80g mixed greens", "200g spinach", "200g chicory", "200g beet greens", "300g mushrooms", "250g tomatoes", "250g green beans", "250g sauerkrauts", "300g broccoli", "150g endive", "300g brussel sprouts and 300g mushrooms", "300g cauliflower", "200g asparagus", "250g green beans, 50g onion and 250g tomatoes", "300g aubergine, 200g zucchini and 250g tomatoes", "300g cucumber and 200g radishes"] list4 = ["60g plum", "150g orange", "150g peach", "125g blueberries", "250g strawberries", "200g pear", "200g apple", "100g kiwifruit", "120g banana"] list5 = ["walnuts", "almonds", "chia seeds", "hazelnuts", "pine nuts", "pistachio", "cashews", "60g avocado", "flaxseeds", "sunflower seeds", "pumkin seeds", "hemp seeds", "peanuts"] list = [list1, list2, list3, list4, list5] combination = [p for p in itertools.product(*list)] f = open("dietcombinations.text", "w+") f.write(str(combination)) f.close() pprint(combination)
  2. Almond

    Newbie meal planning and micronutrients

    Thank you mccoy, it seems that the ratios may not be a big problem, at least for your body, since if you were deficient in zinc for example you would probably get sick often and that's not the case. That's a relief because they are very difficult to balance. You have experience so you can avoid tracking, unfortunately I'm still in the learning phase. Can I ask why did you choose vegetarianism specifically?
  3. Hi everyone! I'm experimenting a lot with my diet and I'm very interested in optimal nutrition. I wondered, do you track micronutrients that are not on Chronometer? For example, the iodine, fluoride and biotine databases are incomplete, while other things like chloride, sulphur, silicon, boron, vandadium, molybdenum, k2, strontium and others are not considered. I'm especially interested in those of you who always eat the same planned meals. Did you do the math manually once and for all? Did you account for antinutrients and absorbtion somehow? Is there any of you who manages to have decent zn:cu, fe:cu and ca:mg ratios without supplements while still eating lots of vegs? How do you do it? And if you correct the ratios through supplements, do you take enough to achieve the ideal balance even if you go over the upper limit for that nutrient, or do you stay under that limit even if the ratio is not ideal? My current project would be to create a meal plan and following it for life with minor adjustments. I'm not sure about the food philosophy to follow either. Is there any of the veterans who still eat animal products except for fish? I know that vegans have to take a lot of supplements, but can you be pescatarian without supplements? I guess choline and b12 and sun/vit D would be needed Is there any of you who still eats small amounts of any of these (lean meats, non fat yogurt, aged cheese, seafood, liver, organic eggs, bone broth) in the context of a vegs heavy, unprocessed, slightly calorie restricted diet and still is aging well? I know about methionine, I just want your personal aneddotic evidence. How many servings of fruit and vegs do you eat every day? In the long term are their only disadvantages antinutrients and possibly digestive issues or is there some other problem I'm not seeing in exceeding? How big of a problem are those two? Did you have any negative experience with too much vegs?