A FULL DAY OF EATING TO HIT ALL YOUR VITAMINS & MINERALS
(Thread)
(Thread)
Before blindly reaching for supplements, you should always be aware of what nutrients you are getting front your diet
Getting nutrients from food will be better utilized by the body
AFTER analyzing what you are getting through food, you can think about supplementing
Getting nutrients from food will be better utilized by the body
AFTER analyzing what you are getting through food, you can think about supplementing
So, let’s take a look at a very simple day of eating to hit all of your baseline nutrients:
Let’s start with our protein sources:
-4 eggs
-8oz ground beef
-9oz salmon
Protein sources will always be the best source of nutrients, and as you can see they cover a huge chunk of our daily requirements
-4 eggs
-8oz ground beef
-9oz salmon
Protein sources will always be the best source of nutrients, and as you can see they cover a huge chunk of our daily requirements
Let’s add in some dairy. This was:
-1 cup kefir
-1 cup milk
The big one here is calcium that you aren’t really getting from many other sources
-1 cup kefir
-1 cup milk
The big one here is calcium that you aren’t really getting from many other sources
Now we add in some fruit!
-1 cup blueberries
-1 kiwi
-1 cup watermelon
The big one here is Vitamin C, which you aren’t getting from your protein sources.
***Eating local, seasonal fruit is ideal
-1 cup blueberries
-1 kiwi
-1 cup watermelon
The big one here is Vitamin C, which you aren’t getting from your protein sources.
***Eating local, seasonal fruit is ideal
Now we add in some veggies
-1 cup cooked spinach
-1 cup raw carrots
-10 asparagus spears
Great additions to vitamin K, vitamin A and more
-1 cup cooked spinach
-1 cup raw carrots
-10 asparagus spears
Great additions to vitamin K, vitamin A and more
Lastly, some sides.
-1 cup sweet potatoes
-3/4 cup basmati rice
More manganese, vitamin A, magnesium and more
-1 cup sweet potatoes
-3/4 cup basmati rice
More manganese, vitamin A, magnesium and more
As you can see, we’ve pretty much hit a baseline for all vitamins & minerals
Some notes:
-Vitamin E slightly low: a great source is a spoonful of red palm oil, also very high in olive oil
-Magnesium: one nutrient that most people should supplement
Some notes:
-Vitamin E slightly low: a great source is a spoonful of red palm oil, also very high in olive oil
-Magnesium: one nutrient that most people should supplement
-Sodium: salt your food
-I’d also recommend adding some bone broth, bone marrow, collagen or gelatin to balance amino acids from muscle meat
-I’d also recommend adding some bone broth, bone marrow, collagen or gelatin to balance amino acids from muscle meat
To be very clear:
I am NOT saying this is a perfect day. There is always room for improvement. This is BASELINE.
Adding things like liver, oysters, bone broth, microgreens etc will take this to the next level.
However, we can get a ton of nutrients from standard, whole foods
I am NOT saying this is a perfect day. There is always room for improvement. This is BASELINE.
Adding things like liver, oysters, bone broth, microgreens etc will take this to the next level.
However, we can get a ton of nutrients from standard, whole foods
Want to work with me to absolutely dial in your nutrition?
Not only that, but have a system of cooking & eating that you can use to stay healthy for LIFE
Not only that, but have a system of cooking & eating that you can use to stay healthy for LIFE
-Even while traveling or busy work schedule
-Without spending hours in the kitchen
-Without counting calories
-Without being on a restrictive diet
-Without sacrificing gut health or micronutrients
All while eating food you love!
-Without spending hours in the kitchen
-Without counting calories
-Without being on a restrictive diet
-Without sacrificing gut health or micronutrients
All while eating food you love!
If you are SERIOUS about changing your life & health for good, apply here: cookingwithchris.co
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