How To Get All Of Your Nutrition From Food

Constructing A Meal Plan

Dark Leafy Greens

As we continue to construct our nutritionally-complete meal plan, the need to take a multivitamin is hopefully receding into the background. So far we've got:

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

As a little aside, all three components of the phrase “dark leafy greens” need to be satisfied in order to qualify for this next step. That means light greens, like Romaine or leaf lettuce do not qualify. That also means broccoli, celery, and asparagus do not qualify. I am talking about dark, leafy, greens such as: spinach, chard, kale, collards, mustard greens, etc.

Alright, we are going to add in 2 cups of raw dark leafy greens to both lunch and dinner. I am going to select spinach and swiss chard for this example, because they are commonly known, and also be easily served steamed in order to keep things fun. Keep in mind that steaming a dark leafy green will reduce its volume by approximately half.

OK. Back over to graph land.

Greens Macro

Macronutrients are still looking good.

Greens Macrom

Things are now much improved in the macromineral category. We have achieved sufficient potassium, and both sodium and calcium are above the 50- and 60- percent marks, respectively.

Greens Microm

On the other hand, we still face that pesky selenium issue with the microminerals.

Greens Fat

Cruising over to the fat-soluble vitamin chart, we can see that the vitamin A issue has now been resolved. Vitamin D remains strangely blank.

Greens Water

Taking a look at the water-soluble vitamins, we see that the vitamin C situation has been resolved. We are still a bit short on four B vitamins, in particular vitamin B3. Vitamin B12 remains strangely blank.

Alright, let's put on our thinking caps here. We need another class of foods that is going to balance out what we've got going on so far. Luckily, there is just that sort of food: Mushrooms. We'll add those in next.

Last Reviewed: 16-02-07