DaveFoster
Member
I think we need to re-open the mead acid depletion talks.
Let's see what the nutrition looks like. The objective:
LOWEST PUFA POSSIBLE.
PART 1
Low-fat milk for those who think skim is gross, and skim for the autists who hate cancer.
We got a gallon of milk:
PUFA: 1.3 g
We need some folate, so let's throw in some OJ. Say 1/4 gallon.
PUFA: 1.7 g
We still need some niacin; coffee will take care of that. I'm using schultz's figures here: Magnesium In Coffee except for a few B vitamins and manganese because I did not see the source.
PUFA: 1.7 g
Vitamin A is skewed by the added vitamins to the milk and beta carotene from the OJ, so let's add some liver. 0.5 oz per day should be sufficient for extra B12, vitamin A (retinol) and copper. That's going to bump PUFA up a bit, unfortunately.
PUFA: 1.8 g
For biotin, 1 gallon of milk has around 60 mcg, source: Food Data Chart - Biotin with 28 mcg in 0.5 oz liver, source: Sources of biotin (liver, egg yolk, animal tissues, tomatoes, brewer's yeast)
For vitamin E, here are some good sources: Any Good Peat-Approved Food Sources Of Vitamin E?
It's probably a good idea to supplement vitamin E, as most food sources are inflammatory.
Vitamin K2 is found mostly in cheeses, particularly gouda. Again, it's not a bad idea to supplement K2 (MK-4).
For manganese there are a few options: mussels, grape juice or grapes, chocolate, blackstrap molasses, but by far the best option is pineapple. Pineapple, while high in serotonin has so much manganese that only a little bit must be used to satisfy the RDA. 1,5 cups will do so.
However, I'm going to add cocoa powder, which has some benefits and added copper and manganese. It's generally a very beneficial, dopaminergic food. 2 TBSP is an okay amount.
PUFA: 1.8 g
Now let's add some pineapple. Just over one cup will give enough manganese:
PUFA: 1.9 g
All nutrients are in check with just under 2 g PUFA. Let's take a look at macronutrients:
View attachment 4104
View attachment 4105
This is a fine diet for a teenage girl, but more calories are needed for older folks.
Here's a picture of what the food options look like:
View attachment 4108
If skim milk is used instead of 1%, then PUFA drops to 0.8 g.
With low-fat (1% milkfat) milk, PUFA is 4.7% of fat.
With skim milk, PUFA jumps to 10.9% of fat, as most of the fat provided was from the milk.
Stay tuned for part 2, where we'll increase calories.
Let's see what the nutrition looks like. The objective:
LOWEST PUFA POSSIBLE.
PART 1
Low-fat milk for those who think skim is gross, and skim for the autists who hate cancer.
We got a gallon of milk:
PUFA: 1.3 g
We need some folate, so let's throw in some OJ. Say 1/4 gallon.
PUFA: 1.7 g
We still need some niacin; coffee will take care of that. I'm using schultz's figures here: Magnesium In Coffee except for a few B vitamins and manganese because I did not see the source.
PUFA: 1.7 g
Vitamin A is skewed by the added vitamins to the milk and beta carotene from the OJ, so let's add some liver. 0.5 oz per day should be sufficient for extra B12, vitamin A (retinol) and copper. That's going to bump PUFA up a bit, unfortunately.
PUFA: 1.8 g
For biotin, 1 gallon of milk has around 60 mcg, source: Food Data Chart - Biotin with 28 mcg in 0.5 oz liver, source: Sources of biotin (liver, egg yolk, animal tissues, tomatoes, brewer's yeast)
For vitamin E, here are some good sources: Any Good Peat-Approved Food Sources Of Vitamin E?
It's probably a good idea to supplement vitamin E, as most food sources are inflammatory.
Vitamin K2 is found mostly in cheeses, particularly gouda. Again, it's not a bad idea to supplement K2 (MK-4).
For manganese there are a few options: mussels, grape juice or grapes, chocolate, blackstrap molasses, but by far the best option is pineapple. Pineapple, while high in serotonin has so much manganese that only a little bit must be used to satisfy the RDA. 1,5 cups will do so.
However, I'm going to add cocoa powder, which has some benefits and added copper and manganese. It's generally a very beneficial, dopaminergic food. 2 TBSP is an okay amount.
PUFA: 1.8 g
Now let's add some pineapple. Just over one cup will give enough manganese:
PUFA: 1.9 g
All nutrients are in check with just under 2 g PUFA. Let's take a look at macronutrients:
View attachment 4104
View attachment 4105
This is a fine diet for a teenage girl, but more calories are needed for older folks.
Here's a picture of what the food options look like:
View attachment 4108
If skim milk is used instead of 1%, then PUFA drops to 0.8 g.
With low-fat (1% milkfat) milk, PUFA is 4.7% of fat.
With skim milk, PUFA jumps to 10.9% of fat, as most of the fat provided was from the milk.
Stay tuned for part 2, where we'll increase calories.
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