The perfect diet (with all nutrition)

CALORIES - DIFFICULT

• BREAKFAST 1 banana (100 cal)
• 100g breakfast oats (390 cal), with pea protein 10g (40cal)
• 10 almonds (80 cal), 2 brazil nuts (60 cal), 40 pumpkin seeds (70 cal); 10g walnuts (70cal)
• LUNCH 75g rice, buckwheat or millet (100 cal)
• 90g clams/oyster/octopus, shrimps (100 cal), 180g salmon, sardines, tofu, tuna or 3 scrambled eggs (less frequently) (300 cal), possibly chicken or beef, one of these, every day!  (sprinkle lemon juice in tofu/fish)
• 20g olive oil (180 cal); 10g Flaxseed oil (90 cal)
• SNACK 1 yogurt 250g (200 cal)
• Amisa crispbread or crackers (70 cal), tahini 6g (45 cal)
• DINNER salad with carrot (25 cal), egg white (17 cal), half pepper (20 cal), sprouts (30 cal) and 5g of nutritional yeast (add moringa tsp if possible, occasionally avocado, 300 cal)
• Broccoli, beetroot, other vegetables (40 cal)

Recommended daily amount: min 2000 cal, ideal 2500 cal
Achieved: 1835 cal

Extras: 1 Avocado (300cal), 1 tbs almond butter 6g (50 cal and 2% calcium), 1 glass milk 200ml (100 cal and 25% calcium) or more yogurt
- Yogurt ensures a good chunk of calcium; Salad vitamin A, C and K; Seafood ensures B12; Brazils ensure selenium (almonds, walnuts and pumpkin seeds add Vit E, Mg, Zn)
- Flaxseed oil ensures good omega 3
- Coconut water 300ml glass (60 cal) adds perfect magnesium (and more potassium)
- eat sardines and tofu in alternate days (to ensure perfect iron and calcium), with lemon
- eat regularly red lentils (to ensure a good level of folate (and add some zinc and iron)
- Nutritional yeast ensures good levels of B6 (and extra B12)
(Moringa adds also a sizeable contribution of calcium and iron - and magnesium and Vit E)

Challenges:
- Potassium 30% missing (avocado)
- Vitamin E 40% missing (avocado and sunflower oil)

- Iron will have the absorption challenge

- Zinc will be around 50% only, unless oysters are eaten

VITAMINS AND MINERALS

Vitamin A - EASY
1 carrot per day
Extra sources: kale adds 30% of daily dose, lettuce adds 50%, broccoli adds 50%

Vitamin E - DIFFICULT
20% almonds, 15% olive oil, 10% olive oil, 10% walnuts, 5% brazils  (total up to 60%)
Extra: 20% avocado, 30% sunflower oil (15ml), Moringa 3g 30+%

Vitamin K - EASY
Kale 20g provides 200%
Extra: 50% avocado, 50% lettuce (twice a day)

Vitamin C - EASY
Half pepper 40g every day
Extra: 30% avocado, 20% banana, 20% kale, 15% broccoli

Vitamin D
250% salmon, 100% sardines, 70% shrimps, 30% omelette, 30% tuna, 5% mushrooms
and sunshine

Vitamin B12 - DIFFICULT (SEAFOOD IS KEY)
1 meal of clams every two weeks
Daily: yeast adds 40%
Extra: salmon adds 50%, sardines 200%, tuna 75%, omelette 30%, yogurt 20%, shrimps 20%
(clams must be included regularly, otherwise daily dose is around 70%)

Folate- VERY DIFFICULT (EAT RED LENTILS OFTEN)
15% yeast, 7% sprouts, 6% yogurt, 5% millet, 2% tahini (daily baseline 38%), 3% walnuts
120% red lentils, 15% omelette, 12% rice, 15% spinach, 30% broccoli, 17% beets, 10% tofu, 10% salmon (average dose might be around 55%)
extra: 41% avocado

Vitamin B6 DIFFICULT BUT EASY WITH YEAST
150% yeast
Extras: 26% avocado, 20% banana, 5% oats, 5% carrots, 5% millet or rice, 3% walnuts (extra daily 60%)
15% omelette, 70% salmon, 40% tofu, 27% tuna, 27% red lentils

Zinc - EXTREMELY DIFFICULT
Pumpkin seeds 10% of daily dose (about 40 seeds), Yogurt adds 13%, Yeast 6%, Tahini 5%, Rice 3%,  walnuts 2% (daily baseline 38%),
Clams 15%, Red lentils 22%, Octopus 20%, Sardines 13%, Salmon 10%, Hemp seeds 10g 10%
(1 meal of oysters every two weeks, otherwise daily dose around 50%)

Selenium - DIFFICULT BUT EASY WITH BRAZIL NUTS
Brazil nuts 2/day provides 200%
Extra: salmon or sardines 100%, tuna 170%, clams 80%, tofu 50%, Shrimps 50%, Yogurt 15%
(if Brazil nuts are not included, average daily dose is around 60%)

Iron - VERY DIFFICULT FOR VEGETARIANS
Oats 25%, Pea protein 10%, Almonds 6%, Sprouts 5%, Rice 5%, Pumpkin seeds 2%, Tahini 3%, Kale 2% (average daily baseline is only 58% - most is not easily adsorbed)
Tofu adds 30% - one of best sources (beef also 30%)
Clams 130%, Octopus 45%, Red lentils 35%, Sardines 25%, Salmon 10%, Shrimps 15%, Tuna 13%, Omelette 12%, Broccoli 6%, Beets 4%, Hemp protein 10%, Moringa 3g 15%
(average daily dose might be up to 90% with sardines/tofu/lentils - but only a third is easily absorbed)

Calcium - DIFFICULT; BUT YOGURT HELPS
Yogurt 200g adds around 40% and is best source
(Coconut ricedream milk 100ml has only 10%)
5% oats, 4% almonds, 3% kale, 3% tahini, one egg white 2%, brazils 2% (average baseline around 57%)
Tofu adds 70%, sardines 60%, omelette three eggs 12%, broccoli 8%, salmon 3%, Moringa 3g 10%,
(average daily dose might be around 70%, but 100% if sardines/tofu)

Magnesium - DIFFICULT (KEY IS NUTS, OATS, COCO WATER)
44% Oats, 10% almonds!, 10% brazils, 10% pumpkin seeds, 5% walnuts, 3% sprouts
(average baseline dose around 80%)
Extra: Tofu 26%, broccoli 10%, salmon 15%, tuna 10%, omelette 6%, 30% hemp protein, 20% Moringa 3g tsp, 20% Coconut water 300ml glass, 14% avocado, more almonds and pumpkin seeds
Bath salts

Potassium - DIFFICULT
12% banana, 12% oats, 3% almonds, 5% carrots, 5% salad, 5% tahini (baseline 42%)
Tofu adds 45%, broccoli 10%, salmon 10% (average dose around 50%)
20% Coconut water 300ml glass, 30% avocado!

Chromium

Copper...
10% Brazils

PROTEIN - SOMEWHAT EASY
Min 50g, Ideal 100g
Oats 17g, Seeds 12g, One egg 6g, Millet 3g, Broccoli 4g, Salad 3g (baseline 44g), walnuts 2g, brazils 1g, 8g pea protein
Tofu 24g, Omelette 21g, salmon or tuna 40g, clams 22g, yogurt 11g (daily dose 85g)
Extra: Avocado 6g

STARCH - EASY
Oats 70g, Banana 30g, Carrot 10g, Pumpkin seeds 8g, Sprouts 6g, Tofu 9g, Millet or rice 20g
Crispbread 12g
This gives a daily dose of 143g (ideal range 100-300g)

FIBER - SOMEWHAT EASY
Oats 11g, Seeds 5g, Carrots 4g (this is near min dose of 25g)
Extras:  Avocado 13g


FAT - SOMEWHAT EASY
Olive oil 20g, Flaxseed oil 10g, Seeds 10g, Brazils 6g, Walnuts 5g, Oats 7g, yogurt 4g  (baseline 62g)
Extras: Fish or omelette adds extra 20g, tahini 4g, Avocado 30g
(this makes up for the ideal dose of 70g)
Flaxseed oil, olive oil and fish are the best fats; while eggs, avocado, nuts and seeds, and especially butter should be avoided.

Saturated fat (ideally limit 10g day, max 12g day) OK
Walnuts and almonds 1.5, Olive 3, Flaxseed 1, Yogurt 1,
Salmon 6, Eggs 3, Tofu 1 (usually 8 to 10g per day) or 13g with salmon).
Butter (10g) would add 7g, coconut adds 5g, avocado adds 3g, Pumpkin seeds 2g

Omega 6 (ideally limit 5g day, max 10g day) OK
Flax 2, Olive 2, Nuts 2.5
Eggs 2, Tofu 2, Salmon 2 (Total up to 8.5g) Avocado adds 20g!

Omega 3 (let´s aim for 10g day) OK
Flaxseed oil 6g, Walnuts 1g, Salmon 6g, Tofu 1g (total up to 7g) or 13g with salmon
Flaxseeds or chia add 2g (per 10g)
Rate is about 1.5 : 1 usually, or 2:1, which is good enough (ideally ratio would be 0.5:1)

Monounsaturated fat (up to 40g day, to make for 60g total fat) OK
Olive oil 20, Flaxseed 2, Almonds 4.5, Walnuts 1.5
Salmon 8, Eggs 4, Tofu 1 (baseline 28g, with salmon up to 36g)

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