How To Get All Of Your Nutrition From Food

Constructing A Meal Plan

Whole Grains

Now that our multivitamin is back on the shelf, let's look at how our nutritionally-complete meal plan is shaping up.

Nutritionally Complete Meal Plan
Nuts and Seeds: 1 cup
Beans: 1 cup, dried

I am going to add in one cup of raw whole oats for my breakfast. Again, remember that when cooked, these will approximately double in volume.

Also keep in mind that there is a difference between whole grains and foods made with whole grains. Whole grains are healthy foods for most people that aren't sensitive to them. Foods made with whole grains may or may not be healthy depending on how much actual whole grain is in the food, and how many other things are in it as well.

OK. Back to the grind.

Grains Macro

We are quickly closing in on the total number of calories allowed per day. Carbs and protein are now within the range, while fat is still a little bit short.

Grains MacroM

In the macromineral department, potassium is somewhat improved, while sodium and calcium are in dire straights.

Grains MicroM

We have now met four out of five micromineral targets, with selenium still lagging behind.

Grains Fat

We still have some serious issues going on in the fat-soluble vitamin category.

Grains Water

The situation with vitamins B2 and B3 has improved, while B12 and C are still struggling.

Hmmm. What to do? I'm starting to run very low on available calories, and as you may have noticed by now, I have not included any fruit or animal products in my meal plan. Luckily, there is a category of foods that are high in calcium, vitamin A, and vitamin C, while being very low in calories. These are dark leafy greens and we will put them in next.

Last Reviewed: 16-02-07