Strong, shiny hair that grows well and isn’t thinning can be a visual sign of good health inside the body too. Hair and fingernails are a slightly tougher form of skin and outer skin is a slightly tougher form of the membranes that line our internal organs and cells.
A more in depth analysis of the nutrient content in the Dairy, fish and meat version of the 30% of calories from carbohydrates example menu (the last one in the series) showed that adding herbs and spices does add nutrients to your day’s average intake, adding essential fatty acids and the green leafy ones include quite a bit of potassium which can help reduce the risk of hypertension. High blood pressure problems may be due to low potassium intake rather than just a problem of excess sodium. Nuts and seeds are also very nutritious.
The reanalysis led to a few slight changes in macronutrients as I went to a nutrient database that was more complete for a few ingredients (listed in the References below) so to make it close to 2000 again I reduced the portion of hemp kernels to one tablespoon.
Macro-nutrients: Total calories 2003 with approximately 129 grams of protein (516 calories, 25.8% ); 90 grams fat (810 calories, 40.4%): 147 grams digestible complex/simple carbohydrates (588 calories, 29.4%); and 47 grams of indigestible fiber.
- See food items & nutrient content here: (Excel 30% calories from CHO with dairy, fish & meat)
- CHO is a chemical reference to the molecular structure of carbohydrates which are a combination of atoms of – Carbon Hydrogen Oxygen.
(*The math percents don’t add up but in the nutrient databases the total calories do not always match the amount calculated from the grams – it is all somewhat estimated based on average types of foods and portions, so do pay attention to your own body’s hunger and fullness cues – and remember that thirst is best quenched with water. It is common to mistake thirst for hunger and to overeat and still not be satisfied because you needed a drink of water. In nature only breast milk and water are beverages that we were accustomed to having at different stages of life. Whole fruit and vegetables have fiber which slow down digestion of the fluid and sugars..)
The summary findings are vitamin D is very inadequate, only milk for drinking is notified so even with cheese and yogurt the amount is very low. Vitamin B 12 was also slightly low and potassium was helped by the spices but even with several vegetables the limited fruit left potassium (increasing the portion size of beans in place of meat increased the potassium a lot but decreased niacin and a couple minerals) and vitamin C slightly below goal. B vitamins are provided however and other minerals are within the U.S. Recommended Daily Intake goals. Calcium was over provided with the dairy servings plus calcium rich seeds and vegetables. I have three more plans to calculate, so we will see if B12 is more plentiful in any of the other examples.
*Macronutrients for the 30% carbohydrate with dairy and fish plan – 1993 calories with 127 grams Protein (508 calories, 25.5%/1993); 79 grams Fat (711 calories, 35.7%/1993); 145 grams digestible complex/simple Carbohydrate (580 calories, 29.1%/1993); and 73 grams indigestible Fiber.
- See the food items and nutrient content here: (Excel 30% calories from CHO, with dairy & fish).
** Macronutrients for the 30% carbohydrate with dairy plan – has walnuts and almonds instead – 1970 calories with 95 grams Protein (380 calories, 19.3%/1970); 91 grams Fat (819 calories, 41.6%/1970); 147 grams of digestible complex/simple Carbohydrate (588 calories, 29.8%/1970); and 78 grams indigestible Fiber.
- See the food items & nutrient content here: (Excel 30% calories from CHO with dairy)
*** Macronutrients for the 30% carbohydrate vegan plan – has 2 teaspoons of Nutritional Yeast Flakes added as a vegetarian source of B12, and 1/4 cup avocado, 1/2 cup tomato and large leaf of lettuce to make a sandwich or salad with it. I also added 1 teaspoon of cumin and coriander and 1/4 cup raw cilantro as I have been trying to eat those everyday. Cilantro may help the body with detoxification of heavy metals. – Calories 1964 with 84.9 grams protein, (340 calories, 17.3%/1964); 89.6 grams Fat (806 calories, 41%/1964); 148.8 grams digestible complex/simple Carbohydrate (595 calories, 30.3%/1964); and 93.3 grams indigestible Fiber.
- See the food items, with the addition of Nutritional Yeast Flakes as a B12 source, and nutrient content here: (Excel 30% calories from CHO, vegan).
*The list includes data for four meal plans now, within the same bullet point for easier comparison.
Micro-nutrients in milligrams (mg) unless otherwise listed:
Not all foods had information for all of the nutrients so this is an underestimate for some (Copper, Manganese, Selenium, Pantothenic Acid, Choline, Betaine, Vitamin D, E, K, Omega 3 and 6 Fatty Acids are some with incomplete data available).
- 1615.03 mg Calcium /dairy & fish with beans & sweet potato instead of meat & fries – 1642.03/ //dairy & beans, with almonds, walnuts instead of fish – 1653.93// ///vegan plan- 1181.23/// I double checked the math. This is the with dairy meal plan and it is providing an excess amount of calcium. Goal: 1300 mg is recommended for teens of either gender, and 1000-1200 for older adults.
- 23.72 mg Iron /with beans instead of meat… – 46.27/ //dairy & beans, with almonds, walnuts instead of fish – 44.96// ///vegan plan-59.92 (hemp kernel portion size is larger in this plan, they are an exceptional source///- Goal: 8-11 for teen boys and men and menopausal women, 15-18 for teen girls and women.
- 531.99 mg Magnesium /with beans instead of meat… – 750.99/ //dairy & beans, with almonds, walnuts instead of fish -777.79// ///vegan plan-856.07/// – Goal: 240-360 for boys, girls and women, 400-420 for men.
- 2185.3 mg Phosphorus /with beans instead of meat… – 2467.8/ //dairy & beans, with almonds, walnuts instead of fish -2242.3// ///vegan plan-1993.5/// – Goal: 1250 for children and teens, 700 for adults.
- 4385.47 mg Potassium /with beans instead of meat… – 5600.47/ //dairy & beans, with almonds, walnuts instead of fish -4791.97 (took out Dill Weed too, it helped here)// ///vegan plan-5341.67///- Goal: 4.5-4.7 grams 4500-4700 mg.
- 1887.68 mg Sodium /with beans instead of meat… -1165.18/ //dairy & beans, with almonds, walnuts instead of fish -1183.28// ///vegan plan- 786.33 ( I add salt to taste at the table, whole vegan foods tend to be very low salt, this amount could be too low for health///- Goal: 1.2-1.5 grams, 1200-1500 mg.
- 17.52 mg Zinc – /with beans instead of meat… – 15.74/ //dairy & beans, with almonds, walnuts instead of fish -15.69// ///vegan plan-14.736/// Goal: 8-9 mg for children, teen girls & women, 11 for teen boys & men.
- 2.425 mg Copper – /with beans instead of meat… – 3.225/ //dairy & beans, with almonds, walnuts instead of fish -3.225// ///vegan plan-4.663 (Chia seeds portion is larger in this plan, it and other nuts, beans and avocado are a source, too much can be a problem, especially if there is too little zinc in the diet/// Goal: 700-900 micrograms (which would be 0.7-0.9 mg)
- 3.81 mg Manganese -/with beans instead of meat… – 8.71/ //dairy & beans, with almonds, walnuts instead of fish -9.81// ///vegan plan-8.509/// Goal: 1.6-1.8 for girls and women, 1.9-2.3 for boys and men.
- 308.125 micrograms Selenium -/with beans instead of meat… – 290.275/ //dairy & beans, with almonds, walnuts instead of fish -219.575// ///vegan plan-199.405/// Goal: 40-55 micrograms
- 36.45 mg Fluoride -/with beans instead of meat… – 14.05/ //dairy & beans, with almonds, walnuts instead of fish -14.05// ///vegan plan-4.25/// Goal: 2-4 mg
- 57.65 mg Vitamin C -/with beans instead of meat… – 51.25 (also without raw tomato)///dairy & beans, with almonds, walnuts instead of fish -49.65// ///vegan plan-80.97/// Goal: 45-75 mg for children 9-13 y, teens & women, 90 mg for men.
- 2.048 mg Thiamin (B1) -/with beans instead of meat… – 2.285/ //dairy & beans, with almonds, walnuts instead of fish -2.022// ///vegan plan- 4.221 (the nutritional yeast flakes is exceptionally high in several B vitamins)/// Goal: 0.9-1.2 mg
- 2.111 mg Riboflavin (B2) -/with beans instead of meat… – 2.312/ //dairy & beans, with almonds, walnuts instead of fish -1.903// ///vegan plan- 3.788/// Goal: 0.9-1.3 mg
- 30.421 mg Niacin (B3) -/with beans instead of meat… – 24.421/ //dairy & beans, with almonds, walnuts instead of fish -9.984// ///vegan plan- 19.969/// Goal: 12-16 mg
- 6.27 mg Pantothenic Acid (B5) -/with beans instead of meat… – 6.77/ //dairy & beans, with almonds, walnuts instead of fish -3.97// ///vegan plan- 4.12/// Goal: 4-5 mg
- 2.73 mg Vitamin B6 -/with beans instead of meat… – 2.582/ //dairy & beans, with almonds, walnuts instead of fish -1.129// ///vegan plan- 2.534/// Goal: 1.0-1.7 mg
- 365.02 mg Folate -/with beans instead of meat… – 724.52/ //dairy & beans, with almonds, walnuts instead of fish -707.62// ///vegan plan-928.32 (the nutritional yeast)/// Goal: 300-400 mg
- 8.54 micrograms vitamin B12 -/with beans instead of meat… – 6.02/ //dairy & beans, with almonds, walnuts instead of fish -1.32// ///vegan plan-2.9 /// Goal: 1.8 for children and teens, 2.4 for adults.
- 153 mg Choline /with beans instead of meat… – 76.3/ //dairy & beans, with almonds, walnuts instead of fish -96.5// ///vegan plan- 78.5/// (newer discovery, in the family of water soluble B vitamins) – Goal: 375-400 mg for children and teen girls, 425 for women and 550 for teen boys and men.
- 7.71 mg Betaine /with beans instead of meat… – 22.01 (the sweet potato was the great source)/ //dairy & beans, with almonds, walnuts instead of fish -22.16// ///vegan plan- 43.11/// (also in the family of water soluble B vitamins) – Goal: 20-25 for children, 9-13 y and teens, 30 for adults.
- 154.1 Vitamin A in RAE /with beans instead of meat… – 598.1 (the sweet potato was the great source)/ //dairy & beans, with almonds, walnuts instead of fish -589.1// ///vegan plan- 1298.1/// (Retinal A Equivalents) -new & not all data is available
- 18329.45 IU Vitamin A /with beans instead of meat… – 27233.9/ //dairy & beans, with almonds, walnuts instead of fish -26988.2// ///vegan plan-40913.2/// (IU – International Units, beta-carotene and retinal) – Goal: 600-900 micrograms, (extra beta-carotene from produce is nontoxic, excess retinal can be a danger especially to a developing fetus)
- 6.4 IU Vitamin D /with beans instead of meat… – 3.4/ //dairy & beans, with almonds, walnuts instead of fish -3.4// ///vegan plan- 0/// (IU – International Units) *note only liquid milk for drinking is typically fortified with vitamin D, the yogurt and cheese is clearly not a good source. – Goal: 15-20 micrograms (the IU is confusing, I will have to brush up on what exactly is meant)
- 11.49 mg Vitamin E – /with beans instead of meat… – 20.2 (increasing the portion size of hemp kernels made the difference here)/ //dairy & beans, with almonds, walnuts instead of fish -27.8// ///vegan plan- 30.456/// Goal: 11 mg for 9-13 year old children and 15 mg for teens and adults.
- 128.11 micrograms Vitamin K -/with beans instead of meat… – 91.51 (there had been extra lettuce with the hamburger, salad is great have some!/ //dairy & beans, with almonds, walnuts instead of fish -91.91// ///vegan plan-152.66/// Goal: 60-75 for children 9-13 y, and teens, 90 for women, 120 for men.
- 28.341 grams Saturated Fat /with beans instead of meat… – 23.891/ //dairy & beans, with almonds, walnuts instead of fish -24.483// ///vegan plan- 14.97///
- 26.867 grams Mono-unsaturated Fat /with beans instead of meat… – 21.251/ //dairy & beans, with almonds, walnuts instead of fish -19.551// ///vegan plan- 20.89///
- 25.931 grams Poly-unsaturated Fat /with beans instead of meat… – 26.9/ //dairy & beans, with almonds, walnuts instead of fish -34.9// ///vegan plan- 42.457///
- 0.393 grams Trans-unsaturated Fat /with beans instead of meat… – 0/ //dairy & beans, with almonds, walnuts instead of fish -0// ///vegan plan- 0///
- 257.5 milligrams Cholesterol /with beans instead of meat… – 186.5/ //dairy & beans, with almonds, walnuts instead of fish -77.5// ///vegan plan- 0///
- 7005.43 milligrams Omega-3 Fatty Acids (Salmon and Chia Seeds were extremely good sources) – /with beans instead of meat… – 7251.33 (black beans are a good source)/ //dairy & beans, with almonds, walnuts instead of fish -4542.03 (walnuts are a good source but the salmon was a better source)// ///vegan plan- 6877.08/// Goal: 1.0 – 1.6 grams – which would be 1000 to 1600 milligrams – this recommendation is lower than some doses found beneficial in research, 6 grams/6000 milligrams has been used in depression studies. (23)
- 13908.25 milligrams Omega-6 Fatty Acids (Brazil Nuts, Tahini, Hemp Kernels were extremely good sources, Salmon, Chia and Pomegranate Seeds were good sources.) – /with beans instead of meat… – 16490.25 (increasing portion size of hemp kernels was the main increase but beans are also a source)/ //dairy & beans, with almonds, walnuts instead of fish -24892.25// ///vegan plan- 28920.45/// Goal: 10-12 grams for females, 12-17 for males – which would be 10000-17000 milligrams,
- Disclaimer: Opinions are my own and the information is provided for educational purposes within the guidelines of fair use. While I am a Registered Dietitian this information is not intended to provide individual health guidance. Please see a health professional for individual health care purposes.
- Black Beans, cooked with salt, 1 cup (x.5) http://nutritiondata.self.com/facts/legumes-and-legume-products/4419/2
- Yogurt, plain, skim milk 13 gr protein per 1 cup (x .5) http://nutritiondata.self.com/facts/dairy-and-egg-products/106/2
- Parmesan Cheese, shredded 1 Tbs (x 2) http://nutritiondata.self.com/facts/dairy-and-egg-products/134/2
- Ricotta Cheese, part skim 1 cup (x.25) http://nutritiondata.self.com/facts/dairy-and-egg-products/36/2
- Cheddar Cheese, 1 ounce, 28 grams http://nutritiondata.self.com/facts/dairy-and-egg-products/8/2
- USDA Food Composition Databases, brazil nuts https://ndb.nal.usda.gov/ndb/foods/show/45157777?fgcd=&manu=&format=&count=&max=25&offset=&sort=default&order=asc&qlookup=brazil+nuts&ds=&qt=&qp=&qa=&qn=&q=&ing=
- Nut and Seed Products, Brazil Nuts (1 cup is 133 grams, I divided by 14.25 to get 1/3 of 28 grams) http://nutritiondata.self.com/facts/nut-and-seed-products/3091/2
- Finfish and shellfish products, Salmon, Alaska wild caught, 1/2 fillet 154 grams, http://nutritiondata.self.com/facts/finfish-and-shellfish-products/4231/2
- Carrot, raw 1 cup, (x .5) http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2383/2
- Celery, raw, 110 gr, (x .5) http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2396/2
- Spice, Basil, dried leaves, 1 tablespoon, 2 gr http://nutritiondata.self.com/facts/spices-and-herbs/173/2
- Oregano, dried, 1 teaspoon 1 gr http://nutritiondata.self.com/facts/spices-and-herbs/197/2
- Chives, freeze-dried, 1/4 cup, 1 gr ( x.25) http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2733/2
- Lundberg Organic Brown Rice Cake, Lightly Salted, 1 cake is 60 calories, http://www.lundberg.com/product/organic-brown-rice-cake-lightly-salted/
- Rice long grain, brown cooked, 1 cup, 216 calories ( multiply x .56) http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5707/2
- Tahini from roasted and hulled seeds, most common type, 1 tablespoon ( x 2) http://nutritiondata.self.com/facts/nut-and-seed-products/3142/2
- Chia Seeds, dried, 1 ounce (28 grams) (~ 2 Tbs) (x .5)) http://nutritiondata.self.com/facts/nut-and-seed-products/3061/2
- Pomegranate, one 4 inch, (x .5 ~ 1/3-1/2 cup seeds) http://nutritiondata.self.com/facts/fruits-and-fruit-juices/2038/2
- Vegetable oil, coconut http://nutritiondata.self.com/facts/fats-and-oils/508/2
- Cocoa powder processed with alkali, Dutch, 1 cup, 86 gr (x .125) http://nutritiondata.self.com/facts/sweets/5472/2
- Tarragon, dried leaves, 1 tablespoon, 2 gr http://nutritiondata.self.com/facts/spices-and-herbs/210/2
- Hemp seed kernels, * complete protein source (Table 3) and good source of GLA omega 6 fatty acid http://www.fao.org/fsnforum/sites/default/files/discussions/contributions/Hempseed_as_a_nutritional_resource-_An_overview_2.pdf
- Alan C. Logan, Omega-3 fatty acids and major depression: A primer for the mental health professional. Lipids Health Dis. 2004; 3: 25. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC533861/
- Sweet Potato cooked, baked in skin without salt, 1 medium (60 gram) http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2667/2
- Walnuts, English, 1 ounce (28 gr) (x .5) http://nutritiondata.self.com/facts/nut-and-seed-products/3138/2
- Almonds, ( 1 ounce 23 whole kernels), http://nutritiondata.self.com/facts/nut-and-seed-products/3085/2
- Cumin Seed, ground spice, 1 Tbs (x .33) http://nutritiondata.self.com/facts/spices-and-herbs/184/2
- Coriander Seed, ground spice, 1 Tbs (x .33) http://nutritiondata.self.com/facts/spices-and-herbs/183/2
- Cilantro, raw, 1/4 cup http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2414/2
- Avocado, raw 1 ounce 28 gr (x 1.8), http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1843/2
- Nutrient Recommendations: Dietary Reference Intake (DRI) Goals https://ods.od.nih.gov/Health_Information/Dietary_Reference_Intakes.aspx
- Hamburger, 95% lean, 5% fat, pan broiled, 100 gr (~ 4 oz) http://nutritiondata.self.com/facts/beef-products/6190/2