Nutrition Checker

Our bodies will let us know when we are hungry. It's not so great at letting us know when we need to replenish essential vitamins & minerals. This tool can help us better see whether we're getting the nutrients our body needs to stay mentally & physically healthy for as long as we possibly can. Let's make 100 the new 80!

How To Use

Exercises

About

References

The info for this site comes from:



The Wikipedia page for the Dietary Reference Intakes used in this tool is really good - hopefully the iframe won't get blocked? :o


Some other points:

  • This committee tried to come up with recommendations aimed at preventing disease, wherever research supports it


  • The RDA line is the amount I used in the tool ...




  • They caution that nutrition guides are just one piece of the puzzle, and it's important for all of us to visit our doctors and get bloodwork done!


  • This was reassuring to hear the experts acknowledge that it's totally normal for what we eat to vary from day to day!


  • Some notes on their data:




  • This ... (!) could be interpreted several different ways, perhaps?? Hopefully they had enough for their recommendations to be sufficiently backed by reliable research - and they just wish they had more?? :o Guess there's lots of room for more to be learned in the field of nutrition science as well ...


Guess that's it for today!

Anybody else struggle to find the 'time' (motivation*??) to get in that daily exercise we're supposed to be doing, with exercise equipment going unused, taking up space, etc? Seem to be able to find the time to exercise when it's attached to activities that make it not even feel like exercise - like visiting sites on vacation, going to a street fair, etc.

But all that takes time ... Here's some exercises I found on Twitter that can be done anywhere at any time - a little bit here and there is a start I suppose ... and can hopefully really add up over time? Trying to find stuff that will hopefully also not pull any muscles or give me a heart attack in the process of trying to avoid one, lol :o

(* Maybe not about time or motivation - maybe more about mindset? Believing you're a healthy person committed to healthy living, or something like that? Sometimes those mental shifts can be pretty powerful! idk, work in progress :D)

Was looking for a quick-er way to check the macros of the various menu/diet plans, like the Mediterranean and Keto Diets, besides spreadsheets. Found some sample menu plans online and typed in the foods they recommended - here's how they look:

  1. Mediterranean

    2. From Medical News Today: https://www.medicalnewstoday.com/articles/324221#7-day-meal-plan



    (Personal Notes: This is the plan you always see recommended, that you never really see being eaten - by anybody! I beat myself up for not having the discipline to eat like this - it's awfully restrictive :( And the funny thing is that it turns out this super healthy looking sample isn't even perfect. It's better than most of us, but it's short calcium, Vitamin C (!), Vitamin E, Potassium. I think some of us may have been uncertain about whether fruits are still super healthy because they contain so much sugar? So guess maybe this tool can be used as a check, and also be used to get us thinking about some of the mixed messages we may be receiving?

    PS I screwed something up with the 'Folic Acid' as well as the 'Omega-3', so they're both off. Will have to redo the data when I find time


  2. Keto

    3. From Medical News Today: https://www.medicalnewstoday.com/articles/327309#1-week-sample-meal-plan



    Some people really love this diet. I gave it a try, and lost some weight quite quickly! Perhaps there's a way to get all the recommended nutrients and still stay as low carb as it is now, if that's something that people on keto might be interested in doing?


  3. Vegan

    4. From Healthline: https://www.healthline.com/nutrition/vegan-meal-plan#meal-plan



    So much fiber, and so little cholesterol! Guess the less you eat of one food group, the more you'll tend to eat of another, and vice versa ... Not sure if this is how vegans really eat though - there's no toast/pancakes/waffles/pasta??


  4. The Tom Brady Diet

    5. From The TB12 Method: https://www.amazon.ca/TB12-Method-Lifetime-Sustained-Performance/dp/1501180738



    Of the 4 diets looked at here, Tom Brady's appears to get the closest to optimal :D He eats so many fruits, nuts, and veggies they were falling off the page :) And he's the only one to get enough calcium!


  5. Then you can add in your own :o

    6. Here's a sample of what I might eat in a day - was *trying* to follow the Mediterranean Diet, with chicken and veggies ...



    The way I choose to interpret this graph is that the chocolate chip cookie is hardly fatal ... but not eating enough vegetables, and maybe fruits, as well as beans and nuts probably is? :o Also, the graph looks a lot healthier on the days you eat salmon, lol

    Am trying find foods in each category that are easy to eat to get enough of that nutrient - like a kiwi for Vitamin C, chia seeds in my oatmeal, hummus or guac and roasted baby carrots, etc. Have also gone back to eating more fruits - will eat half a banana or a tangerine in the afternoon. Could swear it's been giving me more energy - but maybe I'm just imagining that?




Also maybe helpful to find a way to show what might be missing from the conversation on healthy eating - do Doctors and Nutritionists maybe try to give easy to follow and remember guidelines, in a format of, 'Eat this, not that'?


Like here's the nutrition profile for Salmon - I hear this all the time on tv :D ... 'Eat this'



And here's the nutrition profile for Steak - the 'Not that' of the Mediterranean Diet?



Guess if we were to compare the two meats as a whole, pretty much everyone would agree that salmon is more healthy than steak (maybe not on Twitter ...) But apparently there's been a rise in the per capita rate of age-related macular degeneration ...

See Optometry Times: https://www.optometrytimes.com/view/how-zinc-affects-amd



There's also a difference in iron. Anyways, guess maybe this is a tool that could be used to possibly more easily spot roundoff errors and errors of omission?



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