How To Get All Of Your Nutrition From Food

Constructing A Meal Plan

Nuts and Seeds

We have now determined all the nutritional parameters required in order to skip taking our multivitamin and ensure that we are getting all of our nutrition from food. I have programmed my nutrition tracker with the macronutrient ratios as well as micronutrient needs. Now we have to decide how to turn these numbers into real food!

I decided to begin with a cup of mixed nuts and seeds. I chose these because nuts and seeds are very nutrient-dense, portable, resistant to spoilage, and flexible. They can be easily eaten stand-alone as a snack in between meals, or easily incorporated into breakfast, lunch, and, dinner. To balance things out nutritionally I went with a quarter cup each of: almonds, walnuts, pumpkin seeds, and sunflower seeds.

Let's see how these first additions affect our macronutrient goals.

Nuts Macro

As we can see here, at about 500 calories, a cup of nuts and seeds provides about 20 – 25% of the total calories I require per day. They provide a fair amount of protein- about 15 – 20% of my needs. I would also like to point about that- even with all these fatty nuts- I've got another 20 – 30 grams of fat to acquire before I hit my goals. This is especially good news in consideration of the fact that this first 40 grams of fat is all plant-based, and therefore mostly likely good for me.

Alright, let's see what is going on in the micronutrient scene.

Nuts MacroM

Looks like we are above pace for magnesium, while behind pace for sodium, potassium, and calcium. On to the microminerals.

Nuts MicroM

Looks like we are almost good on manganese. Copper, zinc, and selenium are above pace. While iron is lagging behind.

Here is what is going on with the fat-soluble vitamins:

Nuts Fat

Hmm. Well good news is that we are good on Vitamin E! Bad news is that we are still at zero for vitamins A and D.

Last but not least- let's check in with the water-soluble vitamins:

Nuts Water

Looks like we are doing alright with vitamins B2, B5, and B9. B1, B3, and B6 are lagging behind, while B12 and C are practically nonexistent.

But let's not get too worried just yet, for there is another class of highly nutrient-dense foods that we can select from for our next addition to the meal plan: Beans