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Someone asked me off-list what my current diet looks like, and I realized I haven't updated the on-line information about it in a long time, although I've alluded to it in scattered places on this forum. I figured I consolidate and expand on what I've shared, for others to criticize : These days I eat the following (by calories): ~30% vegetables ~15% starch, ~35% fruit, ~20% nuts/seeds by calories a few other miscellaneous things. Vegetables The vegetables are a huge variety, and prepared once per week into a big mix. Its a combination of 'chunky' vegetables (just about any veggie in the produce aisle), and greens - where the greens typical include a mix of Kale, collards, chard, spinach, and spring mix - mostly organic. I also eat about 80g of homegrown sprouts and microgreens per day, a mix of broccoli, fenugreek, radish, and arugula sprouts. Starches The starches are about 1/2 sweet potatoes, and the other half and even mix of lentils, black beans, chickpeas, wild & brown rice, quinoa, and barley, all cooked al dente. Fruit My fruit calories come from the following. Below the first two, which are the biggest calorie contributors, the others are probably similar in calorie contributions: Berries - Mix of strawberries, blueberries, wild blackberries, cranberries, sour cherries every day Bananas - I modulate these depending on my weight trajectory - I'm around 2-3 per day these days. Melon - Alternating between cantaloupe, honeydew, mango, papaya, pineapple Durian - I admit it, I'm addicted to durian... Orange - 1/2 an small orange per day, with a bit of the peal/pith Apples - One small-to-medium (crabapple-like) wild apple per day, picked in the fall from wild trees near my house Other Tree Fruit - Persimmons (one of my favorites), plums, peaches, nectarines, pears, pomegranate. Depending on the season. About 1/2 of one of these per day. Note - this does not include the non-standard fruits I eat, like avocado (1/2 per day), cucumber, zucchini, tomato (~100g / day), etc. Nuts / Seeds The nuts I eat include: Hazelnuts, Almonds and Walnuts, in equal parts. The seeds I eat are a mix of the following (in descending order of calories): Flax, chia, hemp, sunflower, pumpkin, sesame. Miscellaneous The miscellaneous category includes the following per day: 1/3 ear of corn - 'buttered' with avocado and 'salted' with curry powder, because its tasty. 12g of natto - for vitamin K2 and amyloid breaking. 1.5 tsp of fresh chopped mix of garlic, ginger, tumeric root & horseradish 2 tbsp of cider vinegar 2 tbsp of my ketchup - a homemade mix of cider vinegar, water, tomato paste, sriracha, hot mustard and psyllium as a thickener ~2 tbsp of wide mix of herbs and spices, heavy on the tumeric, but just about anything from the spice aisle you can think of, in a mixture I sprinkle into my "salad dressing" and on my starch mix. 1 Tbsp of fiber & resistant starch - Used as thickener for my salad dressing. Even mix of psyllium husks, plantain flour and potato starch. A small amount of sweetener in my salad dressing (see below) - erythritol & pure stevia. Other Notes: The dressing I make to put on my salad is taken from some of the items listed above, blended together until smooth in my Vitamix. It includes: About 150g of the salad greens - so I don't have to eat them all in leaf form :-) 60g of berry mix The 1/2 orange ~60g of cucumber 100g of tomato 2 tbsp of cider vinegar ~100ml of water 1 Tbsp fiber / resistant starch ~1 tbsp of spice mix A bit of sweetener - erythritol & pure stevia - to make it a little tastier. I eat the exact same thing every day - except for minor variations in fruits and veggies depending on seasonal availability The macronutrient ratio of my diet is about 70:15:15 C:P:F I eat one meal per day, from 6-7:30am. I also drink a lot of lemon water (distilled) before and after my meal from this stainless steel tumbler to avoid coffee/tea close to meal which impedes mineral absorption - ~40oz per day. I also drink a mix of cold & hot brewed, heavily filtered, coffee, black/green/rooibos/herb tea, & ground cacao - about 40-50oz per day. I haven't been counting calories - but it is probably shockingly high, given that I'm weight stable at a BMI of 17.3 (115lbs @ 5'8.5" tall) and my Fitbit tells me I'm exercising in one form or another for an average of about 8-9 hours per day, about 5 hours of that pedaling leisurely at my bike desk. That's it (I think). Criticize away! --Dean
Dean Pomerleau posted a topic in General Health and LongevityAll, The New York Times has an article out yesterday title Where Americans and Nutritionists Disagree highlighting the results of a survey they conducted comparing what foods average Americans think are healthy/unhealthy vs. what a panel of 50 nutritionists thought about the same foods. The upshot is best groked from the handy graph they provided, showing how the healthiness of foods was rated by average people (x-axis) vs. nutritionists (y-axis): Foods along the diagonal show agreement between the two groups. Foods above the diagonal are ones the nutritionists were more likely to rate as healthy compared with the public. Conversely, foods below the diagonal are ones the public in general though were healthier than the nutritionists. As the title implies, the article focused on areas of disagreement - like granola, coconut oil and frozen yogurt, which the public thought were healthy but not nutritionists, and foods like quinoa, tofu and sushi which the experts rated healthy but not the public. But what was a bit surprising to me was how much agreement there was between the two groups. It appears in general the American public knows what's good and bad for them, they just don't or can't eat healthy based on that knowledge. The other thing that surprised me was how high both groups (but especially nutritionists) rated chicken and turkey. These "white meats" have been traditionally thought of as healthy by well-informed people, but lately the link between chicken and obesity / diabetes has sullied their reputation. It appears nutritionists haven't yet gotten the memo... --Dean
All, is a fascinating infographic called What the World Eats on the National Geographic website based on data from the Food and Agriculture Organization of the UN depicting what people around the world eat today, and how it has changed over the last 50 years. Its really fun (but sad) to see the growth in the US of percent calories coming from added sugar and fat, and the total calories consumed over the years. Its even more shocking that even on a per gram basis, American's eat more dairy and eggs than the do fruits and vegetables. Here is a snapshot from the infographic of US data. On the website, you can click on each slice of the pie chart to see the types and percentages of foods that go into each slice. --Dean