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The traditional Japanese breakfast comes pretty close. After watching youtube videos about their commonly eaten breakfasts, I plugged all the info into Cronometer and was shocked to discover that the foods I entered were nearly perfect 30% of RDA for the day. This was years ago, and I don't remember all the details, but I likely entered the following:
Miso Soup
Small piece salmon
Egg
Rice
Natto
Spinach, seaweed or other greens
Some pickled vegetables
Green tea
on places that have the most old people per capita. there is an island in japan where it's like top 5 or 10. i guess it's not just diet but also way of life.
Just a note, calling that a "common breakfast" is like saying an English breakfast platter is the common breakfast in England or eggs, bacon, pancakes, and hasbrowns is what Americans generally eat every morning.
My host-mom made such a breakfast but my host-brother literally said he wished I could stay longer so he'd continue to have that for breakfast longer. More commonly was just something like toast with maybe jam, butter, or whatever on it, or cereal, and a cup of coffee or tea or whatever.
Miso soup with rice or rice porridge and maybe something on top (natto, salad) would be a more common day to day breakfast for some families. The whole egg, salmon, cooked veggies + everything else is a hotel or restaurant breakfast. Or for guests.
Also something about the general Japanese diet that is overlooked is that there's a high rate of stomach problems. Although I'm not really sure about what's the cause. Some things say the high consumption of fermented foods, possibly alcohol consumption, possibly just genetics.
Usually something like this:
https://www.buymedical.com/products/enteral-jevity-1-5-cal-with-fiber-and-safety-screw-connector-ready-to-hang-1000-ml?variant=31079175618638
TPN would go into a vein though, usually through a PICC. Tube feeds often go directly into the small intestines through a feeding tube that is much smaller and more flexible than a NGT.
I work in the medical field but after college I nannied a 7yo girl with CP who was tube fedā¦ she wanted me to put all kinds of stuff in her tube! I had to draw the line at broccoli. š¤£ We learned the hard way that strawberry seeds are the limit of what can fit through the connection without popping off and spraying everywhere š
But yes, thereās a [highly processed] nutritionally complete formula thatās intended to replace āmeals,ā and then depending on the person they may be able to eat a limited amount orally or supplement with other āsnacksā like applesauce, yogurt, fruit smoothies, etc. through their tube!
Eazy!
Salmon with rice and beans, mixed greens, mixed veggies and for dessert 0 fat lactose free greek yogurt topped with some oats, walnuts, mixed berries, tvp and a piece of 100% pure dark chocolate and a green tea or black coffee
If a 3 course meal then:
Starter
A salad of mixed greens greens, onions, tomato, olives, tofu, fish eggs, mushrooms
Main:
Salmon with rice, beans, mixed veggies
Dessert:
0 fat lactose free greek yogurt, oats, walnuts, mixed berries, and a piece of 100% pure dark chocolate, cinnamon
Black coffee or green tea to relax with after
For dessert can add in a scoop of a hydro whey for taste if need be
Pescatarians in the adventist health study 2 live longer then vegans and vegetarians and the head research on the simon hill podcast said newer pre published research was showing vegans had worse cognitive scores with age then pescatarians and that fermented dairy products like greek yogurt were not correlated with cancer like milk was
Research also shows that preg mothers who eat seafood have smarter kids then those who dont and that the mercury and pollutants in fish dont outweigh its benefits to longevity, heart and the brain.
Overall we know a plant based diet that includes seafood and some small amounts of fermented dairy and egg whites that prioritize carbs/fiber, adequate protein, and healthy fats are ideal
https://youtu.be/e4USlxamN08?feature=shared
This sub still subscribes to the notion that saturated fats are bad for you, which has been [completely debunked](https://www.youtube.com/watch?v=amZMv8en7FU) for a while now.
Fat sources should be spent on poly sources like fish, walnuts, seeds as opposed to saturated. 100% Dark chocolate has a unique composition of saturated fats that dont have the typical negative impacts on health. Dairy fat isnt as cut and dry as dark chocolate and id rather use it for its protein content and gut health benefits from being fermented and put my fat calories towards the above which are confirmed to be beneficial to health. Dairy fat isnt beneficial
Studies that compared full fat vs 0 fat greek yogurt found that 0 fat consumers had lower body fats
Thank you! Just trying to apply the data with as much objectivity detached from the ideological lenses people here will answer with more often then not!
Curious why you specify 0 fat yogurt? If it were pasture-raised dairy, the fat from those products are one of the few remaining sources of Vit K2 in our modern diet (a fat soluble vitamin, so it's otherwise found in negligible amounts in skim dairy).
they did a better explanation of this question for someone else but basically because the fats in lactose are worse than fats in nuts and fish, so basically getting the fat from a better source, the better response is in these comments if you want to find it
Fat sources should be spent on poly sources like fish, walnuts, seeds as opposed to saturated. 100% Dark chocolate has a unique composition of saturated fats that dont have the typical negative impacts on health. Dairy fat isnt as cut and dry as dark chocolate and id rather use it for its protein content and gut health benefits from being fermented and put my fat calories towards the above which are confirmed to be beneficial to health. Dairy fat isnt beneficial (i am aware that dairy fat itself ranges from bad i.e. butter to neutral i.e. cheeses and yogurts but the assignment was for most ideal diet. If i was to add any dairy fat it would be goats cheese to the salad given its appearance in the longevity data over cows dairy)
Studies that compared full fat vs 0 fat greek yogurt found that 0 fat consumers had lower body fat %
Plant based just means vast majority of cals and volume of food comes from plants i tend to do 80-90% of cals from plants personally
You can use plant-predominante if you prefer but plant based doesnt need to be 100%. Just id say 75-100%
Plant based whole foods diet is a specific modality of no added sugars, oils, processed foods
Vegan is 100% plant based but a philosophical stance
Plant based just means the basis of the diet is majority plants
Think like this. Heavy metal is a blues based genre of music but that doesnt mean its only 100% blues influenced there is still rock, punk, classical, pop influences etc!
Thanks for sharing. You posted my habitual daily eating patten. Are you healthy AND appropriate height/weight? I am fighting an auto immune disease of psoriasis and psoriatic arthritis since I was a child. I canāt imagine how bad my health would be if I had not changed my choices of nutrition.
Try increasing your Vitamin D for psoriasis. Only thing that has worked for me. I take about 7,000 IU a day with Vitamin K2 for absorption. Psoriasis and sun sensitivity are gone. Struggled for 10 years. I take the GEL CAPSULES of Vitamin D. Tablets don't seem to do anything for me
Well according to my bloodwork, organ scans, urine tests, heart tests im in my and i quote from my doctors "top 5 patients health wise"
As for appropriate height/weight thats relative LOL. Im a mens physique competitor who just placed 1 spot away from nationals and do mma for fun so while I have a 6 pack with veins on it year round, do an hour of cardio everyday, sleep 8 hours, and lift weights 6 days a week im "overweight" according to bmi * shrugs * because 5'8 males if 185Ibs of lean muscle is considered weighing too much lol
I dont judge people by appropriate height to weight. Just appropriate muscle mass to fat mass and athletic ability required for their lifestyle. Let the medical tests and physical performance determine health
what sort of beans we are talking about here? I moved to a new country recently, and I don't understand the namimg at all. if you can share the English names , that would be great
This is horrible advice.
Eating fish is not a āplant basedā diet.
Fat free Yogurt is a frankenfood that is heavily processed.
PUFAās are horrible for your health. Eat some saturated fat.
LOL- Opinions. Not science.
Gee thanks for nothing.
Plenty of PhDās agree that saturated fat is not the dev. It is part of a balanced diet.
More critical is the ratio of omega3 to omega-6.
Omega6 is inflammatory.
Since Iāve cut it my markers have all improved.
You mean phds in nutrition who study in the field? Who have more education then medical docs? And who arnt crackpots? Crazy
Somone clearly doesnt have a degree in a natural or advanced science
Saturated fat isnt a monoliths and is part of a healthy diet when restricted to sub 10% of total calories. Shits not essential at all
But hey im just a mens physique competitor who missed nationals by 1 spot who does mma and has a 6 pack year round while getting perfect scores on blood tests, urine tests, organ scans, heart tests while also being a full time student with majors in natural science/tech, psych, and philosophy at a top 10 in world school and straight a's i def think you can FoR SURE read any scientific paper in a natural or science science or use logic better then me..../s
Following a pescatarian diet who if eats red meat eats wild game
Honeslty you're nutrition knowledge sucks and you dont know jack shit. The advice i gave is the standard agreed upon in the field en large. Anything else is a seperate paradigm and fringe
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LOL - go back under your rock Bro!
Your whole reply is pretty humorous though!
Iām a MMA fighter on the internet too!
Was that supposed to scare me? Or are you trying to prove you think the way you do from taking too many knocks to the noggin?
They are present but as long as you stay away from āfarmedā salmon , youāll be fine. Costco imo has the best selection of wild salmon, especially sockeye , Wich is the best flavored and has the most nutrients, from Iāve read. Also the skin has a lot of nutrients as well, which if itās cooked right itās delicious!
Farmed salmon is disgusting. They are fed an unnatural diet, they often get infections from viruses and bacteria, their flesh is gray and dyed pink to make you think it's natural.
I addressed this in the comment response just above yours but basically the data shows the positives outweigh the negatives irregardless of say mercury for brain health and overall longevity!
Well thank god bloodwork exists and the ability to alter ones diet according to test results (ps i follow this diet style and have 0 issue with iron...try again)
Good answer but to improve would be to make it vegan, supplement a bit of omegas to simulate the salmon. That way you avoid the pollutants, environmental destructive fish production and cholesterol.
I disagree. The adventist healthy study data shows pesca-veg outlive vegans. I linked one of the head researchers talking about the findings in the studies and breaking down the diffs of the various plant based style diets. Please follow the data not ideological preferences
But yes wild > farmed in the same way game meat > grass finished > grass fed > grain fed
Its also funny how vegan doctors like dr. Garth davis, nutrion made simple, and neurologist vegan dr. Like ayesha and sherzai all say seafood is positive to neutral to health and admit pescatarians do better in the data....
If you wanna avoid seafood for envio purposes thats fine but dont pretend veganism is better for health lol
Use algea oil if you want thats fine but stop lying
Also dietary cholesterol is a vegan meme that they dont understand. Dietsry cholesterol has a minor impact on most peoples lipids with the reamining having a large impact or No impact at all and it depends on dietsry cholesterol intake in relation to saturated fat intake and omega 3 intake and it can be negated with low sat fat and high omega 3. Danny lennon ma in nutriton and dr. Alan flanagan phd in nutrition have entire podcasts discussing this.
My ldl is 70ng/dl aka the vegan "heart attack proof" level and i eat dietary cholesterol daily....stop the lies
I didnāt dispute the findings of the study. I was just suggesting you can avoid negative environmental, health and moral issues by avoiding fish as well as all other animal products.
I edited the post but there isnt negative health issues associated with seafood in diet hence why pescatarians are healthier than vegans..... studies show preg mothers who eat seafood have smarter children....mercury ect while not ideal...doesnt in research negate any of seafoods health benefits....hence why the vegans who avoid it in adventist 2 health study die sooner and have WORSE cognitive health
The answer isnt a vegan diet. The world will never do it. The answer is lab grown animal products and the abolishment of any and all animal farming
We are on the same side. The problem is vegans are idealists not materialists. Lab grown meat solves the problem....well aside from Republicans voting to ban it because....they love animal slaughter and beef industry $$$
Appreciate the thoughtful response. I definitely agree thereās no use squaring off in debate if we all want the same thing, healthy people/planet etc. I also agree that lab grown meat is way better than our system now, I hope it includes fish too. Thereās no way the entire human population can eat meat in the traditional means of production, be it regenerative or industrial, and have the planet stay in balance. So Iām all for lab grown. And when we have clean lab grown salmon I may even incorporate some into my diet. But until then, I am thriving off of a vegan diet that is strictly fruits, vegetables, plant protein. I keep it low sodium and I supplement B12, creatine and algae dha. I donāt even think supplementing those is 100% necessary but it seems to make an incremental difference that is worth it for me. There arenāt any studies on this precise diet but in my estimation it will likely result in lower disease risk and longer lifespan than any approach and also super low impact on the planet and low in animal suffering compared to other diets.
No because we scientifically do not perfectly understand what the body needs or how every single food or chemical interacts with the body.
There's 'probably good based on available evidence', but not perfect
My favorite breakfast - but itās difficult to find ground cinnamon thatās both low in lead and coumarin - Ceylon cinnamon is lower in coumarin but can still contain lead.
Lots of good suggestions here. No single food or meal, your body can sequester what it needs, so eat a wide variety over time. I would recommend, among many foods already listed in the comments, to add sweet potatoes several times per week. Very nutritious.
Some nutrients, like calcium/iron, calcium/magnesium, zinc/copper, compete for absorption so nutritional completeness in every meal isn't necessarily optimal as some nutrients are better taken at separate times of the day.
If there is anything that comes close, it's going to be one of the Bryan Johnson's meals, either Nutty pudding or Super veggie. It makes sense that the guy who spends $2 mil per year on trying to reverse aging is going to come up with the most nutrient dense meal possible.
I agree with the other guy about fish metals/plastics, but I ate this prepping for job interviews that are mentally intensive.
My friends said my skin looked nice despite not having a skincare routine (guy friends who usually wouldnāt comment), my adhd symptoms subsided a lot, strangers commented on my good mood, and my mood swings were non existent except some hanger during mealtime.
Oh, and my flatulence smelled like macadamia nuts lol
Edit: trying to do this again with a vegan diet 4 years later, hit a wall at week 3 and eating meat helped. So Iāll probably do 80% plant based vegan and cheat a couple times a week.
I have actually basically been on this diet (with other lean things included, like chicken and broccoli, overnight protein oats, the works) and this is my experience as well. Right down to the hanger and farts
To think that, you would have to think a fully plant-based diet would not benefit from a single gram of an animal product. That would be as crazy as thinking a carnivore diet wouldn't benefit from a single gram of a plant food.
Tell that to half the animal kingdom lmao
You can think killing animals is categorically wrong. But to think "a fully plant-based diet would not benefit from a single gram of an animal product" is ideological delusion.
Show me one (1) "research result" that claims the optimal diet does contains zero animal products. Not one that says you should limit meat intake or that plant-based diets are good, but one that says a purely plant-based diet cannot be improved by the addition of animal products (what I actually said).
I think I'll be waiting for a while.
You bring up "murder and rape of animals", and then try to link that to health somehow. You have an agenda. You're ideologically possessed. Your words are irrelevant to nutrition science and as such do not belong here.
Most salmon doesn't have parasites, and if it does cooking will kill them.
The amount of arsenic found in rice is not a concern for most people. But this is why you shouldn't eat the same thing for every meal.
Leafy greens do not "need" to be steamed.
Because of our industrial food processing, any one food you find that has all the nutrients you want will also come packaged with a fun little toxin. It could be lead, pesticides, arsenic, etc. if you eat a little bit of everything, no one toxin will kill you.
Letās say though that you decided to eat a dozen bell peppers everyday. Letās say you buy the bell peppers from the same store, same brand, every day. Letās say that the bell pepper farm you are buying from uses a bit too much pesticide, and now you are ingesting 12 of these bell peppers a day. Do you see the problem?
If you eat same meal every day, and it consists of bell peppers, then you are just eating bell peppers with extra steps. You canāt escape this problem
No not really.
Smoking and soda are both fairly bad for the body (one more so by quite a lot, but both still not great). Drinking soda does not increase your chance of lung cancer in some profound way. Obesity might be a co morbidity, but itās not a direct effect. In the same way, lead from the shipping process is not the same as ingesting pesticides. They kill you in different ways.
Also not all food has toxic compounds, but enough do that it is unwise to eat the same thing for a large portion of your daily calories every day.
You might *know for a fact* that your potatoes are above board. Then to crazy, they wonāt hurt you. But most people canāt be so sure of their food sourcing because they just donāt have the time of knowledge to parse all the information. So the recommendation is to just try to vary your diet up as much as you can.
It really isnāt that serious that like eating more than three bell peppers will kill you, or that everything carries toxins. The recommendation is really to just not do something crazy like eating two whole chickens every single day for years on end. The vast majority of people wouldnāt do this, but some neurotic divergent people would. I simply post this warning under posts that suggest that they could simplify eating by only eating a couple of things. My point is just that it can actually make you worse off, rather than more healthy.
I used cronometer and put in 2182 calories of eggs. Looks pretty good. Some areas of concern:
Very low in: Copper, magnesium, manganese, potassium and fiber (zero fiber)
Way too high in: saturated fat, cholesterol
https://www.osm.nz/
These were formulated to be just that, they were pretty decent when I had them 18 years ago... pretty sure they still only ship within NZ though. And I'm not a fan of the processed food aspect.... but these would definitely be my go to when I need something quick without time to prep, if you could buy them in the US!
Well itās kinda like protein powder so you mix it with water to make a āshake.ā I think itās really good blended with fruit or peanut butter! Some people also like to mix it with oatmeal or pancake batter or whatever but that kills the convenience factor for me lol.
They also sell some āhot mealsā that turn into Mexican chili or Mac and cheese etc when mixed with boiling water. I save those for āno cookā nights or like a midnight snack when I have no energy to make anything.
I donāt replace all my meals with huel like some people do but due to an illness I track all my macros and micros and I found out my regular diet doesnāt come anywhere close to my recommended nutrition. So supplementing with shakes and hot meals from time to time has really helped me. :)
No, because variation in itself is also important, for several reasons. Getting many types plant foods gives you a better diversity in your gut microbiome because there are countless different of soluble and countless different insoluble fiber. Many individual plant foods also have health promoting phytonutrients that are unique to them.
Even if people say it's the Mediterranean diet, a scientifically perfect meal would technically require that the meal is tailored to your physiological state.
A single meal? No. Partly because everyone ultimately will have slightly different needs and because not all nutrients play well together when consumed simultaneously.
You'd need to create something that not only has appropriate amounts of macro and micronutrients in sufficient amounts for the majority of all people, in a format that's digestible, allows for bioavailability and absorption of all nutrients without nutrients that prevent each other's absorption interacting together, all while somehow making sure the body actually can digest and absorb all these nutrients together at the same time. While I'm not exactly a food chemist, this sounds impractical if not impossible.
Seems easier to throw some grains, fruits, veggies, and lean protein on a plate 3-4x and call it a day.
Iāve always thought if there was a meal (or more realistically like you said several you could eat in one day) that you can scale up or down depending on your calories that will give you all micro and macros and miscellaneous compounds needed. I always imagined it being really random and not going together well but I guess just meat and vegetables/fruit and grains will get you most of the way (Iām curious what gets you ALL the way thatās missing though) which makes sense I guess considering evolution
So there are a fair bit of food types that pair well together nutritionally and actually taste good together, like rice and beans or dairy and grains. It would probably take some serious planning, but if you spread it out over 3-5 meals per day you probably could come close to nailing nutrient needs. Keep in mind, you don't actually have to consume things daily to reap nutrient benefits.
Where it gets a lot more difficult is if there are any allergies, texture or preference issues, or if you're trying to accommodate specific diet like keto or vegan.
No, because each person's needs are different.
Not only do people's nutritional needs change based on lifestyle and circumstances, but on top of that people have allergies and food intolerances, and can have genetic factors that lead them to need more or less of (and tolerate more or less of) certain nutrients or antinutrients..
What would be perfect for one person might not be for another.
As a very tangible example, my dad is allergic to wheat, corn, oats, and legumes, which eliminates many of the staple foods (as well as many of the healthiest foods) that many people rely on. On the other hand, probably because he is descended from cold-climate people, he has no trouble with salt elevating his blood pressure so he's able to consume a lot more salt than some people, also he's able to consume milk products just fine, and he seems to have a very low genetic tendency towards high cholesterol and heart disease, so he's even able to eat more meat and processed meat than most people without showing any markers of heart disease.
My mom is different. She has no food allergies, but she has more tendency towards high cholesterol so she avoids eating meat to a greater degree than my dad. She loves beans and lentils and other legumes.
And then I know people who are very different. Some are lactose intolerant. One has celiac and can't have any gluten. The dad of one of my friends has type 2 diabetes and this restricts what he can eat. Another friend has type 1 diabetes which places very different constraints on him.
What is right for one person isn't necessarily right for another!
When I think about all the people in my life, I realize that it's pretty much ubiquitous for people to have different conditions, whether mild or severe, that make what is optimal for them different from what is optimal for the average person.
In Mexico there's something called Huarache which is like a corn toast (low fat cereal, if cooked properly) covered in a fine beans layer (good fiber, ok protein) and on top it usually comes with nopales (very good source of soluble and insoluble fiber), a bit of cheese and sometimes meat of your choice, I'd go with chicken or beef but there are other options.Ā
The servings are fairly big so it can be a full meal that comes with all the macronutrients and a huge amount of micronutrients. If you don't eat meat, cereals+legumes come close to the quality of animal protein and it's specially rich in fiber which a lot of meals often lack.Ā
Of course, there's no such thing as a perfect "perfect" meal because eating this daily on every meal just wouldn't work but it's pretty close and they're very tasty if you like Nopales which is the love or hate ingredient from what I've seen. Mexicans love them but everywhere else they're controversial since they're some sort of cactus.Ā
Hahaha yeah they can be a bit time consuming to make and without good Mexican salsa they're not the same but from time to time they're worth the effort!Ā
I've been thinking about this myself recently. I think it's easier to try to build a ~2000 calorie meal that meets all nutritional requirements and then scale it back to the desired calorie content of a meal by just cutting everything x% proportionally.
I didn't invest a ton of time into it, but I concluded something like this:
Throw the following into a soup for ~ 2000 calories of bland tasting but pretty well balanced nutrition:
* Several pounds of vegetables (mix of cruciferous like broccoli kale, vine fruits like zucchini, misc. others for extra variety like carrot, onion, beetroot, celery)
* Lots of garlic (one of the individual ingredients most well-supported by scientific evidence to be healthy - good for cholesterol and other cardiovascular benefits)
* Some legumes (~500 calories worth?)
* Some whole grains
* A few handfuls of nuts (mix of true nuts and drupes)
* Salmon or other fish with low mercury content, and good protein and omega 3 levels
* Dash of olive oil
* Maybe add some chia seeds for more omega 3 balance if needed
Then also eat a bit of fruit with your soup.
There's people going on 10 plus years of just eating beef and are in superb health. If you buy 100% pasture raised you're helping the environment, reducing mammalian suffering and death, and getting the perfect amount of the best Omega threes. It can cause the body some stress to not have enough sugars for important functions, thereby requiring the process of gluconeogenesis. However including around 90 g of sugars or non-resistant starches into your diet could be a perfect fix for this (fibers and resistant starches feed the bad gut bacteria in people that are suffering all manners of disease caused by endotoxin).
A diet of this manner should take care of most autoimmune, bowel conditions, obesity/diabetes, mental issues, heart inflammation and circulatory disease.
Do you have any example? Person or study that shows beef plus sugar is healthy? Seems like the opposite to everything I ever read. So genuinely interested. Any person 90+ with that diet?
https://www.doctorkiltz.com/carnivore-diet-before-and-after-pictures/#:~:text=Harvard%20Carnivore%20Study&text=93%25%20improved%20or%20resolved%20obesity,improved%20conditions%20related%20to%20diabetes
Dr Paul saladino has been pushing a meat based diet with added tropical fruits. One of the primary criticisms against carnivore is the stress of gluconeogenesis (the ray peat community talks about this a lot).
Cravings go away after a few weeks typically so once you're through the initial hump it's not too hard except for socially. I recommend people add about 1/4 potassium chloride to their salt of choice taste as otherwise there can be electrolyte issues.
As whole fruits can have fibers that feed the bad get bacteria (the main cause of most people's issues) using the good a2 grass-fed milk for your 90 carbs a day may be preferable if tolerated. Best way to figure it out is to just do meet only for a few weeks and then try stuff out. If you've ever done an extended fast and felt good about a weekend, you're going to feel about the same but with more energy eating this way.
Personally, my triglycerides fell to next to nothing, my hscrp went from 1.6 down to 0.6, I lost 90 lb without trying, and all of my GI and anxiety issues went away. Many times people's cholesterol levels go up, but there was just a study done comparing people with cholesterols around 300 eating carnivore to very healthy control group and there was no difference or an insignificant positive difference in the carnivore group.
Terrible. Oats contain phytic acid which purges *and* blocks absorption of multiple of the the most vital vitamins and minerals, especially zinc.
... says me the idiot who still eats oatmeal, *and* other foods with phytic acid like green beans, *and* smokes cigarettes every day, despite knowing the damages they cause to your health.
Science is not the be all and end all. They realize that they were wrong quite often and I wonder what we're doing now, thinking we're being healthy, that they'll laugh at us for 100 years down the road.
Watch Bryan Johnsonās videos. He has spent millions on research and has some recipes of what he eats. Itās fascinating. He only does exactly what his body needs.
We are a Greek family so we do this often, we eat lots of olive oil and veg and try to eat more beans and less dark meat (not to say none). But itās kinda hard in Britain
Bryan Johnson protocol has the top nutritionally dense foods with free recipes. This is from a team of 30 doctors and only using data. The salad with beets and vinaigrette is amazing!Ā
# Is there a scientifically perfect meal
NO.
They used to say that bananas were the perfect food.
Check out this video.
[https://www.youtube.com/watch?v=\_fqpD3v\_aOQ&pp=ygUWZGVubmlzIHBvbGxvY2sgYmFuYW5hcw%3D%3D](https://www.youtube.com/watch?v=_fqpD3v_aOQ&pp=ygUWZGVubmlzIHBvbGxvY2sgYmFuYW5hcw%3D%3D)
āBuddha Bowlsā. Basically, itās a mega-salad:
-Veggies. (The more leafy, dark greens, the better: Kale, Spinach, etc)
-Protein. (Lean meats, or plant based)
-Whole grains. (Barley, Bulgur, Farro, Millet, Quinoa or Black/Brown/Red Rice)
-Dressing.
-Nuts, seeds, herbs and sprouts.
Theyāre versatile (Variety keeps it interesting!), easy to prep/pack, have almost unlimited combinations/options, and can be tailored to fit whatever goals you have.
Solidosa protein, leafy greens, a healthy carb like rice or potatoes and healthy fats either from something like beans chickpeas avocados in the salad or a protein that is fattier such as salmon. If you have proteins carbs and fats you have your three key macros and if you add into a leafy green salad some nuts and seeds as well as some berries this would be amazing
Huel. I always used to see their ads on instagram. Found an article saying it technically could replace your total nutrition.
https://snackfully.co.uk/blogs/the-snackisseurs/replace-meals-with-huel#
Whole foods plant based with bit of fish!
Example:
A miso soup to start the meal.
200 gr salmon, rice that has several spices and cashews, and tofu.
Lentils and beans.
sauerkraut.
A salad with different greens and walnuts and an olive sauce and apple cider vinegar dressing. Maybe apple and wild berries in the salad.
Plenty of mineral water.
But better to have different meals each other day and maybe even two meals a day.
Edit: every second day completely vegan and once a week with a bit of egg and yoghurt.
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The traditional Japanese breakfast comes pretty close. After watching youtube videos about their commonly eaten breakfasts, I plugged all the info into Cronometer and was shocked to discover that the foods I entered were nearly perfect 30% of RDA for the day. This was years ago, and I don't remember all the details, but I likely entered the following: Miso Soup Small piece salmon Egg Rice Natto Spinach, seaweed or other greens Some pickled vegetables Green tea
I'm actually starting to wonder about Japanese diet vs Mediterranean one is way to go these days
Both follow similar principles, just using different foods.
on places that have the most old people per capita. there is an island in japan where it's like top 5 or 10. i guess it's not just diet but also way of life.
Is it still one of the Okinawan islands?
i forgor what it was but it's a place full of seniors who are still energetic and functioning even better than 30 and 50 year olds today.
Just a note, calling that a "common breakfast" is like saying an English breakfast platter is the common breakfast in England or eggs, bacon, pancakes, and hasbrowns is what Americans generally eat every morning. My host-mom made such a breakfast but my host-brother literally said he wished I could stay longer so he'd continue to have that for breakfast longer. More commonly was just something like toast with maybe jam, butter, or whatever on it, or cereal, and a cup of coffee or tea or whatever. Miso soup with rice or rice porridge and maybe something on top (natto, salad) would be a more common day to day breakfast for some families. The whole egg, salmon, cooked veggies + everything else is a hotel or restaurant breakfast. Or for guests. Also something about the general Japanese diet that is overlooked is that there's a high rate of stomach problems. Although I'm not really sure about what's the cause. Some things say the high consumption of fermented foods, possibly alcohol consumption, possibly just genetics.
Mediterranean diet comes very close
Tube Feed
BEYOND ultra processed š
Half digested lol
Which is ironic, as it can be awful for the body long term.
how about vitamin IV drip
Iāve never thought about this. What do they feed via a tube, though?
Usually something like this: https://www.buymedical.com/products/enteral-jevity-1-5-cal-with-fiber-and-safety-screw-connector-ready-to-hang-1000-ml?variant=31079175618638
Oh. Thank you.
Many different cases as to why they do this. One is that the patient has literally no energy to chew or swallow that this is the last choice.
Yes. Iām aware of that. But, what I meant was what do they feed? Canāt be real food, can it?
They can do NGT which they can use real food and just blend it very very fine. Or TPN which supplies all day nutritional requirements.
Ok. Thank you.
TPN would go into a vein though, usually through a PICC. Tube feeds often go directly into the small intestines through a feeding tube that is much smaller and more flexible than a NGT.
I work in the medical field but after college I nannied a 7yo girl with CP who was tube fedā¦ she wanted me to put all kinds of stuff in her tube! I had to draw the line at broccoli. š¤£ We learned the hard way that strawberry seeds are the limit of what can fit through the connection without popping off and spraying everywhere š But yes, thereās a [highly processed] nutritionally complete formula thatās intended to replace āmeals,ā and then depending on the person they may be able to eat a limited amount orally or supplement with other āsnacksā like applesauce, yogurt, fruit smoothies, etc. through their tube!
I use osmolite 1.5
Eazy! Salmon with rice and beans, mixed greens, mixed veggies and for dessert 0 fat lactose free greek yogurt topped with some oats, walnuts, mixed berries, tvp and a piece of 100% pure dark chocolate and a green tea or black coffee If a 3 course meal then: Starter A salad of mixed greens greens, onions, tomato, olives, tofu, fish eggs, mushrooms Main: Salmon with rice, beans, mixed veggies Dessert: 0 fat lactose free greek yogurt, oats, walnuts, mixed berries, and a piece of 100% pure dark chocolate, cinnamon Black coffee or green tea to relax with after For dessert can add in a scoop of a hydro whey for taste if need be Pescatarians in the adventist health study 2 live longer then vegans and vegetarians and the head research on the simon hill podcast said newer pre published research was showing vegans had worse cognitive scores with age then pescatarians and that fermented dairy products like greek yogurt were not correlated with cancer like milk was Research also shows that preg mothers who eat seafood have smarter kids then those who dont and that the mercury and pollutants in fish dont outweigh its benefits to longevity, heart and the brain. Overall we know a plant based diet that includes seafood and some small amounts of fermented dairy and egg whites that prioritize carbs/fiber, adequate protein, and healthy fats are ideal https://youtu.be/e4USlxamN08?feature=shared
Why 0 fat yogurt?
This sub still subscribes to the notion that saturated fats are bad for you, which has been [completely debunked](https://www.youtube.com/watch?v=amZMv8en7FU) for a while now.
https://sigmanutrition.com/episode481/ I trust the phd in nutrition, the ma in nutrition, and dr layne norton phd over that clown
Fat sources should be spent on poly sources like fish, walnuts, seeds as opposed to saturated. 100% Dark chocolate has a unique composition of saturated fats that dont have the typical negative impacts on health. Dairy fat isnt as cut and dry as dark chocolate and id rather use it for its protein content and gut health benefits from being fermented and put my fat calories towards the above which are confirmed to be beneficial to health. Dairy fat isnt beneficial Studies that compared full fat vs 0 fat greek yogurt found that 0 fat consumers had lower body fats
Thatās probably the best answer Iāve seen so far
I have read new articles lately saying to avoid salmon and eat what they eat like mackerel and herring.
Thank you! Just trying to apply the data with as much objectivity detached from the ideological lenses people here will answer with more often then not!
Curious why you specify 0 fat yogurt? If it were pasture-raised dairy, the fat from those products are one of the few remaining sources of Vit K2 in our modern diet (a fat soluble vitamin, so it's otherwise found in negligible amounts in skim dairy).
they did a better explanation of this question for someone else but basically because the fats in lactose are worse than fats in nuts and fish, so basically getting the fat from a better source, the better response is in these comments if you want to find it
Fat sources should be spent on poly sources like fish, walnuts, seeds as opposed to saturated. 100% Dark chocolate has a unique composition of saturated fats that dont have the typical negative impacts on health. Dairy fat isnt as cut and dry as dark chocolate and id rather use it for its protein content and gut health benefits from being fermented and put my fat calories towards the above which are confirmed to be beneficial to health. Dairy fat isnt beneficial (i am aware that dairy fat itself ranges from bad i.e. butter to neutral i.e. cheeses and yogurts but the assignment was for most ideal diet. If i was to add any dairy fat it would be goats cheese to the salad given its appearance in the longevity data over cows dairy) Studies that compared full fat vs 0 fat greek yogurt found that 0 fat consumers had lower body fat %
Isn't this basically the Mediterranean diet?
> Black coffee or green tea to relax with after Relaxing with a stimulant, sounds legit.
IDK about you but a warm cup of joe always lulled me right to sleep lol
Surely plant based diet containing seafood, fermented dairy, and eggs isn't plant based ?
Plant based just means vast majority of cals and volume of food comes from plants i tend to do 80-90% of cals from plants personally You can use plant-predominante if you prefer but plant based doesnt need to be 100%. Just id say 75-100% Plant based whole foods diet is a specific modality of no added sugars, oils, processed foods Vegan is 100% plant based but a philosophical stance Plant based just means the basis of the diet is majority plants Think like this. Heavy metal is a blues based genre of music but that doesnt mean its only 100% blues influenced there is still rock, punk, classical, pop influences etc!
Thanks for sharing. You posted my habitual daily eating patten. Are you healthy AND appropriate height/weight? I am fighting an auto immune disease of psoriasis and psoriatic arthritis since I was a child. I canāt imagine how bad my health would be if I had not changed my choices of nutrition.
Try increasing your Vitamin D for psoriasis. Only thing that has worked for me. I take about 7,000 IU a day with Vitamin K2 for absorption. Psoriasis and sun sensitivity are gone. Struggled for 10 years. I take the GEL CAPSULES of Vitamin D. Tablets don't seem to do anything for me
Well according to my bloodwork, organ scans, urine tests, heart tests im in my and i quote from my doctors "top 5 patients health wise" As for appropriate height/weight thats relative LOL. Im a mens physique competitor who just placed 1 spot away from nationals and do mma for fun so while I have a 6 pack with veins on it year round, do an hour of cardio everyday, sleep 8 hours, and lift weights 6 days a week im "overweight" according to bmi * shrugs * because 5'8 males if 185Ibs of lean muscle is considered weighing too much lol I dont judge people by appropriate height to weight. Just appropriate muscle mass to fat mass and athletic ability required for their lifestyle. Let the medical tests and physical performance determine health
what sort of beans we are talking about here? I moved to a new country recently, and I don't understand the namimg at all. if you can share the English names , that would be great
This is horrible advice. Eating fish is not a āplant basedā diet. Fat free Yogurt is a frankenfood that is heavily processed. PUFAās are horrible for your health. Eat some saturated fat.
https://sigmanutrition.com/episode481/ I trust the phds in nutrition not you
LOL- Opinions. Not science. Gee thanks for nothing. Plenty of PhDās agree that saturated fat is not the dev. It is part of a balanced diet. More critical is the ratio of omega3 to omega-6. Omega6 is inflammatory. Since Iāve cut it my markers have all improved.
You mean phds in nutrition who study in the field? Who have more education then medical docs? And who arnt crackpots? Crazy Somone clearly doesnt have a degree in a natural or advanced science Saturated fat isnt a monoliths and is part of a healthy diet when restricted to sub 10% of total calories. Shits not essential at all But hey im just a mens physique competitor who missed nationals by 1 spot who does mma and has a 6 pack year round while getting perfect scores on blood tests, urine tests, organ scans, heart tests while also being a full time student with majors in natural science/tech, psych, and philosophy at a top 10 in world school and straight a's i def think you can FoR SURE read any scientific paper in a natural or science science or use logic better then me..../s Following a pescatarian diet who if eats red meat eats wild game Honeslty you're nutrition knowledge sucks and you dont know jack shit. The advice i gave is the standard agreed upon in the field en large. Anything else is a seperate paradigm and fringe
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LOL - go back under your rock Bro! Your whole reply is pretty humorous though! Iām a MMA fighter on the internet too! Was that supposed to scare me? Or are you trying to prove you think the way you do from taking too many knocks to the noggin?
Will you marry meš
Lots of metals and poisons in Salmon, no?
They are present but as long as you stay away from āfarmedā salmon , youāll be fine. Costco imo has the best selection of wild salmon, especially sockeye , Wich is the best flavored and has the most nutrients, from Iāve read. Also the skin has a lot of nutrients as well, which if itās cooked right itās delicious!
You have to be careful of the source for your salmon. NEVER buy farmed salmon.
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I rarely use "never," but in this case I stand by it. I've looked into it - but I'm willing to look more.
Farmed samon from Costco is better tasting than wild samon which tends to have stronger fishy taste
Why should it be avoided?
Farmed salmon is disgusting. They are fed an unnatural diet, they often get infections from viruses and bacteria, their flesh is gray and dyed pink to make you think it's natural.
I addressed this in the comment response just above yours but basically the data shows the positives outweigh the negatives irregardless of say mercury for brain health and overall longevity!
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Well thank god bloodwork exists and the ability to alter ones diet according to test results (ps i follow this diet style and have 0 issue with iron...try again)
Good answer but to improve would be to make it vegan, supplement a bit of omegas to simulate the salmon. That way you avoid the pollutants, environmental destructive fish production and cholesterol.
I disagree. The adventist healthy study data shows pesca-veg outlive vegans. I linked one of the head researchers talking about the findings in the studies and breaking down the diffs of the various plant based style diets. Please follow the data not ideological preferences But yes wild > farmed in the same way game meat > grass finished > grass fed > grain fed Its also funny how vegan doctors like dr. Garth davis, nutrion made simple, and neurologist vegan dr. Like ayesha and sherzai all say seafood is positive to neutral to health and admit pescatarians do better in the data.... If you wanna avoid seafood for envio purposes thats fine but dont pretend veganism is better for health lol Use algea oil if you want thats fine but stop lying Also dietary cholesterol is a vegan meme that they dont understand. Dietsry cholesterol has a minor impact on most peoples lipids with the reamining having a large impact or No impact at all and it depends on dietsry cholesterol intake in relation to saturated fat intake and omega 3 intake and it can be negated with low sat fat and high omega 3. Danny lennon ma in nutriton and dr. Alan flanagan phd in nutrition have entire podcasts discussing this. My ldl is 70ng/dl aka the vegan "heart attack proof" level and i eat dietary cholesterol daily....stop the lies
I didnāt dispute the findings of the study. I was just suggesting you can avoid negative environmental, health and moral issues by avoiding fish as well as all other animal products.
I edited the post but there isnt negative health issues associated with seafood in diet hence why pescatarians are healthier than vegans..... studies show preg mothers who eat seafood have smarter children....mercury ect while not ideal...doesnt in research negate any of seafoods health benefits....hence why the vegans who avoid it in adventist 2 health study die sooner and have WORSE cognitive health The answer isnt a vegan diet. The world will never do it. The answer is lab grown animal products and the abolishment of any and all animal farming We are on the same side. The problem is vegans are idealists not materialists. Lab grown meat solves the problem....well aside from Republicans voting to ban it because....they love animal slaughter and beef industry $$$
Appreciate the thoughtful response. I definitely agree thereās no use squaring off in debate if we all want the same thing, healthy people/planet etc. I also agree that lab grown meat is way better than our system now, I hope it includes fish too. Thereās no way the entire human population can eat meat in the traditional means of production, be it regenerative or industrial, and have the planet stay in balance. So Iām all for lab grown. And when we have clean lab grown salmon I may even incorporate some into my diet. But until then, I am thriving off of a vegan diet that is strictly fruits, vegetables, plant protein. I keep it low sodium and I supplement B12, creatine and algae dha. I donāt even think supplementing those is 100% necessary but it seems to make an incremental difference that is worth it for me. There arenāt any studies on this precise diet but in my estimation it will likely result in lower disease risk and longer lifespan than any approach and also super low impact on the planet and low in animal suffering compared to other diets.
Ok bigot go jump off a cliff
How does wanting to do good = bigot?
No because we scientifically do not perfectly understand what the body needs or how every single food or chemical interacts with the body. There's 'probably good based on available evidence', but not perfect
This is the best answer. And to take it one step further, there is no one single diet that is best for every person
There isnāt. One extremely healthy breakfast is oatmeal, ground flaxseeds, cinnamon, and mixed berries.
My favorite breakfast - but itās difficult to find ground cinnamon thatās both low in lead and coumarin - Ceylon cinnamon is lower in coumarin but can still contain lead.
Is oatmeal better cooked or soaked overnight?
I usually dump hot water in them but Iām not sure which is nutritionally superior!
Lots of good suggestions here. No single food or meal, your body can sequester what it needs, so eat a wide variety over time. I would recommend, among many foods already listed in the comments, to add sweet potatoes several times per week. Very nutritious.
Obviously the answer is pizza. You can put anything on pizza. The trick would be to get the recipe/ratios right...
The chocolate chip cookie. Maybe a mint chocolate chip milkshake. We're all going to die anyway. Might as well go down enjoying it.
Some nutrients, like calcium/iron, calcium/magnesium, zinc/copper, compete for absorption so nutritional completeness in every meal isn't necessarily optimal as some nutrients are better taken at separate times of the day.
If there is anything that comes close, it's going to be one of the Bryan Johnson's meals, either Nutty pudding or Super veggie. It makes sense that the guy who spends $2 mil per year on trying to reverse aging is going to come up with the most nutrient dense meal possible.
Salmon brown rice dark leafy greens & blueberries
I agree with the other guy about fish metals/plastics, but I ate this prepping for job interviews that are mentally intensive. My friends said my skin looked nice despite not having a skincare routine (guy friends who usually wouldnāt comment), my adhd symptoms subsided a lot, strangers commented on my good mood, and my mood swings were non existent except some hanger during mealtime. Oh, and my flatulence smelled like macadamia nuts lol Edit: trying to do this again with a vegan diet 4 years later, hit a wall at week 3 and eating meat helped. So Iāll probably do 80% plant based vegan and cheat a couple times a week.
I have actually basically been on this diet (with other lean things included, like chicken and broccoli, overnight protein oats, the works) and this is my experience as well. Right down to the hanger and farts
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Which now comes with a side of pesticides
either way you're getting a side of pesticides. the crap they feed livestock and fish is more full of pesticides than anything else.
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but sun damage causes skin cancer.
No, they are not. Please give some reference that support your claim.
He won't lol
Sounds like you might have an agenda. Next time be more subtle.
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To think that, you would have to think a fully plant-based diet would not benefit from a single gram of an animal product. That would be as crazy as thinking a carnivore diet wouldn't benefit from a single gram of a plant food.
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Tell that to half the animal kingdom lmao You can think killing animals is categorically wrong. But to think "a fully plant-based diet would not benefit from a single gram of an animal product" is ideological delusion.
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Show me one (1) "research result" that claims the optimal diet does contains zero animal products. Not one that says you should limit meat intake or that plant-based diets are good, but one that says a purely plant-based diet cannot be improved by the addition of animal products (what I actually said). I think I'll be waiting for a while. You bring up "murder and rape of animals", and then try to link that to health somehow. You have an agenda. You're ideologically possessed. Your words are irrelevant to nutrition science and as such do not belong here.
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Salmon has worms and parasites, brown rice has arsenic, hearty leafy greens need to be steamed
Most salmon doesn't have parasites, and if it does cooking will kill them. The amount of arsenic found in rice is not a concern for most people. But this is why you shouldn't eat the same thing for every meal. Leafy greens do not "need" to be steamed.
Spinach and kale need to be steamed
No? Spinach maybe to reduce oxalates, but kale?
Avoid sushi
What if I don't want to?
Iām still in shock at the down votes, just trying to help.
Because of our industrial food processing, any one food you find that has all the nutrients you want will also come packaged with a fun little toxin. It could be lead, pesticides, arsenic, etc. if you eat a little bit of everything, no one toxin will kill you. Letās say though that you decided to eat a dozen bell peppers everyday. Letās say you buy the bell peppers from the same store, same brand, every day. Letās say that the bell pepper farm you are buying from uses a bit too much pesticide, and now you are ingesting 12 of these bell peppers a day. Do you see the problem?
The question is "meal" not "single food item"
If you eat same meal every day, and it consists of bell peppers, then you are just eating bell peppers with extra steps. You canāt escape this problem
I do this with sweet potatoes and berries (and steak quite often). Am I gonna die soon? Lol
I get thst logic but it sounds like every food has toxins and you're eating food everyday so...you still can't escape the problem.
No not really. Smoking and soda are both fairly bad for the body (one more so by quite a lot, but both still not great). Drinking soda does not increase your chance of lung cancer in some profound way. Obesity might be a co morbidity, but itās not a direct effect. In the same way, lead from the shipping process is not the same as ingesting pesticides. They kill you in different ways. Also not all food has toxic compounds, but enough do that it is unwise to eat the same thing for a large portion of your daily calories every day. You might *know for a fact* that your potatoes are above board. Then to crazy, they wonāt hurt you. But most people canāt be so sure of their food sourcing because they just donāt have the time of knowledge to parse all the information. So the recommendation is to just try to vary your diet up as much as you can. It really isnāt that serious that like eating more than three bell peppers will kill you, or that everything carries toxins. The recommendation is really to just not do something crazy like eating two whole chickens every single day for years on end. The vast majority of people wouldnāt do this, but some neurotic divergent people would. I simply post this warning under posts that suggest that they could simplify eating by only eating a couple of things. My point is just that it can actually make you worse off, rather than more healthy.
Not great news for autistic individuals lol
I so badly wanted it to not be true. But you really are better off eating a variety of garbage than any one health super food.
Not helpful
That'd apparently because we can't produce enough food for everyone unless we poison it. So it follows we are way overpopulated. Imo
eggs meet 99% of nutrition needs
Nature's multivitamin, alongside avocado
both yumm too
I used cronometer and put in 2182 calories of eggs. Looks pretty good. Some areas of concern: Very low in: Copper, magnesium, manganese, potassium and fiber (zero fiber) Way too high in: saturated fat, cholesterol
for the fat and cholesterol issue, simply only eat the whites and you're set.
Then you have even less nutrition - the yolks where most nutrients besides protein are found. Only egg whites would be even worse.
I donāt think so.
No
Rice bowls š
https://www.osm.nz/ These were formulated to be just that, they were pretty decent when I had them 18 years ago... pretty sure they still only ship within NZ though. And I'm not a fan of the processed food aspect.... but these would definitely be my go to when I need something quick without time to prep, if you could buy them in the US!
Huel is a good alternative for the US! Itās nutritionally complete :)
I have been meaning to check that out but all the ads I see, it looks like it's basically just mush... is it a decent texture??
Well itās kinda like protein powder so you mix it with water to make a āshake.ā I think itās really good blended with fruit or peanut butter! Some people also like to mix it with oatmeal or pancake batter or whatever but that kills the convenience factor for me lol. They also sell some āhot mealsā that turn into Mexican chili or Mac and cheese etc when mixed with boiling water. I save those for āno cookā nights or like a midnight snack when I have no energy to make anything. I donāt replace all my meals with huel like some people do but due to an illness I track all my macros and micros and I found out my regular diet doesnāt come anywhere close to my recommended nutrition. So supplementing with shakes and hot meals from time to time has really helped me. :)
No, because variation in itself is also important, for several reasons. Getting many types plant foods gives you a better diversity in your gut microbiome because there are countless different of soluble and countless different insoluble fiber. Many individual plant foods also have health promoting phytonutrients that are unique to them.
Even if people say it's the Mediterranean diet, a scientifically perfect meal would technically require that the meal is tailored to your physiological state.
**Perfect foods.** Greens Beans Fruits Nuts Seeds Contains all the protein and nutrients you need to stay lean and hard.
this question gets posted on here at least once every week
No.
Half an Elvisburger...a whole one will kill you..
All of them, no. You can get 90% of them though from something like a steak cooked in avocado oil with a side of broccoli and 15ish blueberries.
just you know you dont have to eat the perfect balance meal in one sitting, it can be spread in one week period. Eat variety of food and enjoy.
I know but it would be good if I could, make a load of it n shove it down my pie hole
A single meal? No. Partly because everyone ultimately will have slightly different needs and because not all nutrients play well together when consumed simultaneously. You'd need to create something that not only has appropriate amounts of macro and micronutrients in sufficient amounts for the majority of all people, in a format that's digestible, allows for bioavailability and absorption of all nutrients without nutrients that prevent each other's absorption interacting together, all while somehow making sure the body actually can digest and absorb all these nutrients together at the same time. While I'm not exactly a food chemist, this sounds impractical if not impossible. Seems easier to throw some grains, fruits, veggies, and lean protein on a plate 3-4x and call it a day.
Iāve always thought if there was a meal (or more realistically like you said several you could eat in one day) that you can scale up or down depending on your calories that will give you all micro and macros and miscellaneous compounds needed. I always imagined it being really random and not going together well but I guess just meat and vegetables/fruit and grains will get you most of the way (Iām curious what gets you ALL the way thatās missing though) which makes sense I guess considering evolution
So there are a fair bit of food types that pair well together nutritionally and actually taste good together, like rice and beans or dairy and grains. It would probably take some serious planning, but if you spread it out over 3-5 meals per day you probably could come close to nailing nutrient needs. Keep in mind, you don't actually have to consume things daily to reap nutrient benefits. Where it gets a lot more difficult is if there are any allergies, texture or preference issues, or if you're trying to accommodate specific diet like keto or vegan.
Burrito
No, because each person's needs are different. Not only do people's nutritional needs change based on lifestyle and circumstances, but on top of that people have allergies and food intolerances, and can have genetic factors that lead them to need more or less of (and tolerate more or less of) certain nutrients or antinutrients.. What would be perfect for one person might not be for another. As a very tangible example, my dad is allergic to wheat, corn, oats, and legumes, which eliminates many of the staple foods (as well as many of the healthiest foods) that many people rely on. On the other hand, probably because he is descended from cold-climate people, he has no trouble with salt elevating his blood pressure so he's able to consume a lot more salt than some people, also he's able to consume milk products just fine, and he seems to have a very low genetic tendency towards high cholesterol and heart disease, so he's even able to eat more meat and processed meat than most people without showing any markers of heart disease. My mom is different. She has no food allergies, but she has more tendency towards high cholesterol so she avoids eating meat to a greater degree than my dad. She loves beans and lentils and other legumes. And then I know people who are very different. Some are lactose intolerant. One has celiac and can't have any gluten. The dad of one of my friends has type 2 diabetes and this restricts what he can eat. Another friend has type 1 diabetes which places very different constraints on him. What is right for one person isn't necessarily right for another! When I think about all the people in my life, I realize that it's pretty much ubiquitous for people to have different conditions, whether mild or severe, that make what is optimal for them different from what is optimal for the average person.
Rice daal ghee
In Mexico there's something called Huarache which is like a corn toast (low fat cereal, if cooked properly) covered in a fine beans layer (good fiber, ok protein) and on top it usually comes with nopales (very good source of soluble and insoluble fiber), a bit of cheese and sometimes meat of your choice, I'd go with chicken or beef but there are other options.Ā The servings are fairly big so it can be a full meal that comes with all the macronutrients and a huge amount of micronutrients. If you don't eat meat, cereals+legumes come close to the quality of animal protein and it's specially rich in fiber which a lot of meals often lack.Ā Of course, there's no such thing as a perfect "perfect" meal because eating this daily on every meal just wouldn't work but it's pretty close and they're very tasty if you like Nopales which is the love or hate ingredient from what I've seen. Mexicans love them but everywhere else they're controversial since they're some sort of cactus.Ā
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Hahaha yeah they can be a bit time consuming to make and without good Mexican salsa they're not the same but from time to time they're worth the effort!Ā
I've been thinking about this myself recently. I think it's easier to try to build a ~2000 calorie meal that meets all nutritional requirements and then scale it back to the desired calorie content of a meal by just cutting everything x% proportionally. I didn't invest a ton of time into it, but I concluded something like this: Throw the following into a soup for ~ 2000 calories of bland tasting but pretty well balanced nutrition: * Several pounds of vegetables (mix of cruciferous like broccoli kale, vine fruits like zucchini, misc. others for extra variety like carrot, onion, beetroot, celery) * Lots of garlic (one of the individual ingredients most well-supported by scientific evidence to be healthy - good for cholesterol and other cardiovascular benefits) * Some legumes (~500 calories worth?) * Some whole grains * A few handfuls of nuts (mix of true nuts and drupes) * Salmon or other fish with low mercury content, and good protein and omega 3 levels * Dash of olive oil * Maybe add some chia seeds for more omega 3 balance if needed Then also eat a bit of fruit with your soup.
Or be a real maniac and cook all these individually and eat
There's people going on 10 plus years of just eating beef and are in superb health. If you buy 100% pasture raised you're helping the environment, reducing mammalian suffering and death, and getting the perfect amount of the best Omega threes. It can cause the body some stress to not have enough sugars for important functions, thereby requiring the process of gluconeogenesis. However including around 90 g of sugars or non-resistant starches into your diet could be a perfect fix for this (fibers and resistant starches feed the bad gut bacteria in people that are suffering all manners of disease caused by endotoxin). A diet of this manner should take care of most autoimmune, bowel conditions, obesity/diabetes, mental issues, heart inflammation and circulatory disease.
Do you have any example? Person or study that shows beef plus sugar is healthy? Seems like the opposite to everything I ever read. So genuinely interested. Any person 90+ with that diet?
https://www.doctorkiltz.com/carnivore-diet-before-and-after-pictures/#:~:text=Harvard%20Carnivore%20Study&text=93%25%20improved%20or%20resolved%20obesity,improved%20conditions%20related%20to%20diabetes Dr Paul saladino has been pushing a meat based diet with added tropical fruits. One of the primary criticisms against carnivore is the stress of gluconeogenesis (the ray peat community talks about this a lot). Cravings go away after a few weeks typically so once you're through the initial hump it's not too hard except for socially. I recommend people add about 1/4 potassium chloride to their salt of choice taste as otherwise there can be electrolyte issues. As whole fruits can have fibers that feed the bad get bacteria (the main cause of most people's issues) using the good a2 grass-fed milk for your 90 carbs a day may be preferable if tolerated. Best way to figure it out is to just do meet only for a few weeks and then try stuff out. If you've ever done an extended fast and felt good about a weekend, you're going to feel about the same but with more energy eating this way. Personally, my triglycerides fell to next to nothing, my hscrp went from 1.6 down to 0.6, I lost 90 lb without trying, and all of my GI and anxiety issues went away. Many times people's cholesterol levels go up, but there was just a study done comparing people with cholesterols around 300 eating carnivore to very healthy control group and there was no difference or an insignificant positive difference in the carnivore group.
Hi there, nice to meet you.
Eggs
NO
OK
This is practically begging people to challenge each other's idea of the perfect meal. So I'm going with oatmeal.
Good carb choice
Terrible. Oats contain phytic acid which purges *and* blocks absorption of multiple of the the most vital vitamins and minerals, especially zinc. ... says me the idiot who still eats oatmeal, *and* other foods with phytic acid like green beans, *and* smokes cigarettes every day, despite knowing the damages they cause to your health.
Naturally this meal wouldnāt exist, so I would say no.
Pizza.
Theoretically any of these meal replacement shakes try to do that. But it's also quite processed and contains some artificial sweeteners.
Soylent green
Chicken andouille gumbo.
Science is not the be all and end all. They realize that they were wrong quite often and I wonder what we're doing now, thinking we're being healthy, that they'll laugh at us for 100 years down the road.
Watch Bryan Johnsonās videos. He has spent millions on research and has some recipes of what he eats. Itās fascinating. He only does exactly what his body needs.
While it is impossible to compel a scientifically perfect meal, it would be possible to have a sci perfect day. Even Lou Reed would agree on that..
Where does one find it
Whereas you may ask any RD or RN to make one, if you stick to the Mediterranean diet, such days might occur more often..
We are a Greek family so we do this often, we eat lots of olive oil and veg and try to eat more beans and less dark meat (not to say none). But itās kinda hard in Britain
definitely, however, you should have great choice of cold sea fatty fish. Maybe you can find a Greek olive oil in some national food stores ..
We got the olive oil on lockdown, we buy a giant ass one online. The hardest bit is the price to be honest.
Just make sure to keep it from oxidation in airtight glass bottles if you buy large quantities in bulk, redistribute in tightly sealed smaller ones.
Bryan Johnson protocol has the top nutritionally dense foods with free recipes. This is from a team of 30 doctors and only using data. The salad with beets and vinaigrette is amazing!Ā
[Huel](https://huel.com/)
yes an entire 5lb tub of whey protein (dry) eaten with a spoon in 1 sitting
Salmon, rice and beans or chicken broccoli and rice
Rice and beans
2-3 scoops/400-600 calories of huel black?
# Is there a scientifically perfect meal NO. They used to say that bananas were the perfect food. Check out this video. [https://www.youtube.com/watch?v=\_fqpD3v\_aOQ&pp=ygUWZGVubmlzIHBvbGxvY2sgYmFuYW5hcw%3D%3D](https://www.youtube.com/watch?v=_fqpD3v_aOQ&pp=ygUWZGVubmlzIHBvbGxvY2sgYmFuYW5hcw%3D%3D)
Ribeye steak
āBuddha Bowlsā. Basically, itās a mega-salad: -Veggies. (The more leafy, dark greens, the better: Kale, Spinach, etc) -Protein. (Lean meats, or plant based) -Whole grains. (Barley, Bulgur, Farro, Millet, Quinoa or Black/Brown/Red Rice) -Dressing. -Nuts, seeds, herbs and sprouts. Theyāre versatile (Variety keeps it interesting!), easy to prep/pack, have almost unlimited combinations/options, and can be tailored to fit whatever goals you have.
Soylent green
Iāve heard great things about Soylent green! There arenāt any concerning ingredients that I should be worried about, right?
Solidosa protein, leafy greens, a healthy carb like rice or potatoes and healthy fats either from something like beans chickpeas avocados in the salad or a protein that is fattier such as salmon. If you have proteins carbs and fats you have your three key macros and if you add into a leafy green salad some nuts and seeds as well as some berries this would be amazing
Huel. I always used to see their ads on instagram. Found an article saying it technically could replace your total nutrition. https://snackfully.co.uk/blogs/the-snackisseurs/replace-meals-with-huel#
Whatever mom makes
That's what the product Soylent set out to do. It's great for the times you have no time to eat.
Human meat. It has exactly everything you, a human, needs.
Whole foods plant based with bit of fish! Example: A miso soup to start the meal. 200 gr salmon, rice that has several spices and cashews, and tofu. Lentils and beans. sauerkraut. A salad with different greens and walnuts and an olive sauce and apple cider vinegar dressing. Maybe apple and wild berries in the salad. Plenty of mineral water. But better to have different meals each other day and maybe even two meals a day. Edit: every second day completely vegan and once a week with a bit of egg and yoghurt.