very work in progress.

Nutrition Labels ➚

• Fat
  • trans fatty acids ("Trans-Fettsäuren"): bad
  • omega-3 fatty acids ("Omega-3-Fettsäuren"): good
  • saturated fatty acids ("gesättigte Fettsäuren"): bad
  • not required on label:
    • mono-unsaturated fatty acids ("einfach ungesättigte Fettsäuren"): good
    • poly-unsaturated fatty acids ("mehrfach ungesättigte Fettsäuren"): very good
• Carbohydrates ("Kohlenhydrate")
  • sugar: depends. added sugar: bad. (though it's technically the same)
• Protein ("Eiweiß")
• Fiber ("Ballaststoffe")
  • (mostly in fruits and veggies, but also other stuff, but not in meat)

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Macronutrients

!. Vegettables

I. Carbohydrates ('Carbs')

• Whole Grains: oats, rice, corn, farro, barley, millet
• Grain Products: bread, pasta, pita, cereals
• Vegetables: squash, pumpkin, potatoes, peas, carrots, asparagus, broccoli,
• Fruit: bananas, apples, pears, berries
• Legumes: beans, lentils, chickpeas
• Dairy Products: milk, yogurt

II. Protein

• Red Meat: beef, pork, bison, lamb
• Poultry: chicken and turkey
• Seafood: salmon, tuna, cod
• Shellfish: shrimp, lobster, crab, oysters
• Dairy Products: milk, yogurt, cheese
• Legumes: beans, lentils, chickpeas
• Soy Products: tofu, tempeh, edamame
• Eggs

III. (Healthy) Fat

• Oils: olive oil, avocado oil, coconut oil
• Dairy Products: milk, butter, cheese, yogurt
• Nuts and Seeds: almonds, cashews, chia seeds, flax seeds
• Animal Fats: fatty fish, red meat, fatty cuts of meat
• Sauces

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Micronutrients ➚ (sorted by recommended intake) (⭞ = common deficiencies)

I. Water-soluble Vitamins

• Vitamin B3 (energy) meat, salmon, leafy greens, beans
• Vitamin B5 (fatty acid synthesis) organs, mushrooms, tuna, avocado
• Vitamin B6 (energy, red blood cells) fish, milk, carrots, potatoes
• Vitamin B2 (energy, cells, fat metabolism) organs, eggs, milk
• Vitamin B1 (energy) whole grains, meat, fish
• Vitamin B9 (cells) beef, liver, black-eyed peas, spinach, asparagus
• Vitamin C (skin) citrus fruits, bell papers, brussel sprouts
• Vitamin B7 (metabolism) eggs, almonds, spinach, sweet potatoes
• Vitamin B12 (red blood cells, nervous system, brain) clams, fish, meat ⭞

II. Fat-soluble Vitamins

• Vitamin E (immune system, cells) sunflower seeds, wheat germ, almonds
• Vitamin A (vision, organs) dairy, fish, sweet potatoes, carrots, spinach ⭞
• Vitamin K (blood clotting, bones) leafy greens, soybeans, pumpkin
• Vitamin D (immune system, bones) fish oil, milk, (sunlight) ⭞

III. Macro Minerals

• Potassium (fluid balance, nerves, muscle function) lentils, bananas
• Chloride (fluid balance, digestion) seaweed, salt, celery
• Sodium (fluid balance, blood pressure) salt
• Calcium (bones, teeth, muscle function) milk/dairy, leafy greens, broccoli ⭞
• Phosphorus (bones, cells) salmon, yogurt, turkey
• Magnesium (blood pressure) almonds, cashews, black beans
• Sulfur (tissue) garlic, onions, brussel sprouts, eggs

IV. Trace Minerals

• Iron (muscle oxygen, hormones) oysters, white beans, spinach ⭞
• Zinc (growth, immune system, wound healing) oysters, crab, chickpeas
• Fluoride (bones, teeth) fruit juice, water, crab
• Manganese (metabolism) pineapple, pecans, peanuts
• Copper (tissue, brain, nervous system) liver, crabs, cashews
• Iodine (thyroid regulation) seaweed, cod, yogurt
• Selenium (thyroid health, reproduction) brazil nuts, sardines, ham

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Guidelines

• Plate method:
  • 50% vegetables & fruits (non-starchy)
  • 25% protein
  • 25% carbs (high-fiber) / starch
  • a bit of healthy fat
• Portion method:
  • 1 fist-sized portion of vegetables
  • 1 palm-sized portion of protein
  • 1 cupped had portion of carbs
  • 1 thumb-sized portion of fats

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Mix n Match!

Veggies & Fruits:

• todo

Protein:

• chicken
• eggs
• milk
• cheese
• yogurt
• fish

Non-Starchy Carbs:

• whole-grain rice
• whole-grain oats/cereals
• whole-grain bread
• whole-grain pasta
• bananas
• apples

Starchy Carbs:

• potatoes
• sweet potatoes

Fats:

• sauce/condiment/dressing
• oil
• dairy (milk, butter, cheese)
• nuts and seeds
• fish

my spreadsheet