I'm doing now the Ray Kurzweil thing now, kind of. I calculated all my foods for a day, to make sure I get exactly the right amounts, so that I can extend my lifespan more plus be healthy. I'll need to do blood tests at home later to make sure, also. Here it is below. What do you think? I'm almost done my foods, I had to add walnuts, almonds next.
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Go look at all your food labels and make sure you meet all the below in total for a day's intake. Here is a pretty accurate table I made from a few sources and has my food plan, same plan for every day. A variety of foods is better, that can be achieved during the day's plan instead of eating a different thing the next day. Most my foods seem to follow the food pyramid, seem very tasty to me, don't "feel" potent or overly sugary (chicken strips are greasy, feels like a giveaway, like burnt thing, I avoid burnt food), some are common around the world like bread, most are general purpose and have most of what you need, and I have already mostly been living off this for all my life, I'm 26 and hopefully can stop any more frozen fries and nuggets, sometimes I have a few and only half a root beer soda with only the chicken strips, and sometimes, a hotdog or half of one:
I found my calcium was at the upper limit of 2,500mg a day, with 8 cups+ a day of 2% milk, LOL. My sugar was like 180g a day, and carb high. My saturated fat was high, I think 22 or 24 or something. And lacked vitamin e almost totally I think and biotin mostly if I recall.
You may need to open this widescreen to view properly. I am thinking of maybe swapping waffles for pancakes, not sure, I wish they humans used safer ingredients. I know, my food plan may still seem rather, floppy!!
? But I get my nutrients levels where should be, mostly now at least.
1cupwater/pills(see minuses below) 6englishwalnuts 4chewchipahoycookies 2chickenstrips 12handfuls/2cupsofplaincheerios 2non-russetpotato 2minutemaidberrypunchjuice 2dempstersbread 2eggowaffle 4cup1%beatricemilk total needed
? 213 ? 200 220 140 170 180 440 ? 1,800 | 2,000 calories a day for women and 2,500 for men is the reccomended claroie intake
? 9.33 ? 4 0.4 0 2 5 10 ? 55 | 20% to 35% of total calories from fat. That is about 44 grams to 77 grams of fat per day if you eat 2,000 calories a day.....ray says no more than 25%...Don't be fat!
? 4.66 ? 0.8 0 0 0.4 1.5 6 ? 6 | saturated fat to less than 10% of your daily calories. To further reduce heart disease risk, 7 or 3% of your total daily calories. For 2,000 calorie diet, that's 140-200 calories>16-22 grams
? 0 ? 0 0 0 0 0 0.36 ? 0 | limit trans fat to 0 if can, it's also bad for the heart / blood vessels, keep it under 2, 5 is really bad
? 6.66 ? 0 0 0 0 5 40 ? 60 | cholesterol per day %u2014 200 mg if you had a high risk of heart disease, average is 130/150, lower ex. 0 is best? are you sure?. Cholesterol is also really bad for the heart
? 17.3 ? 2 3.8? 36 3 4 48 ? 36 | 36 grams of sugar is all needed, more is really bad for the heart
? 126 ? 340 10? 30 290 300 480 ? 2,300 | sodium 2,300 or less is safe to have, 3,400 is what average americans consume, it's part of sugar beware
? 32 ? 40 48 38 31 30 48 ? 147 | be sure carbohydrates make up no more than 33 percent of your total daily calories. That translates to 163 grams of carbohydrates a day...<ray kurzweil's, internet says between 45-65%
? 1.33 ? 6 5 0 4 1 0 ? 30 | Women should try to eat at least 21 to 25 grams of fiber a day, men 30-38 grams, helps slow sugar etc peaks/ spreads intake over the day, clean bowls. chew! & drink water else may hurt
? 1.33 ? 8 7 0.2 7 4 36 ? 56 | ~56 grams of protein per day for 150 pound person...and the average woman should eat about 46 grams
? 0 ? 88 20 0 75 40 1,320 ? 1,200 | calcium keep under 500 mg a day else risk kidney stones and heart disease, recommended upper limit for calcium is 2,500 mg a day
? 1.7 ? 8.4 3 0 1.75 1.75 0.28 ? 8.7 | The amount of iron you need is: 8.7mg a day for men over 18...the highest dose that can be taken safely -- is 45 mg a day
? ? ? 0.69 0.6? ? 1.05 0.25 0.028? ? 2.3 | Adequate Intake (AI) levels for manganese are: men age 19 and older, 2.3 mg; women 19 and older, 1.8 mg. It appears to be safe for adults to consume up to 11 mg of manganese a day
? ? ? 0 8.3? 0 0? ? 400 ? 900 | Vitamin A is 900 micrograms (mcg) for adult men and 700 mcg for adult women, 3,000 a day is the upper limit
? ? ? 0 54 160 0.06?? 0 ? 90 | Vitamin C is 65 to 90 milligrams (mg) a day, the upper limit is 2,000 mg a day
? ? ? 0 0? ? ? ? 1,348 ? 2,000 | Vitamin D: 1,000 or 2,000 IU....safe upper limit is 4,000, some say even 10,000
? ? ? 0.0960.2? ? 0.15 0.225 0.2? ? 1.2 | Vitamin B 1 (thiamine): Recommended Dietary Allowance for men 19 and older is 1.2 mg daily. For women in same age range 1.1 mg daily. 50mg would be too much but likely not the limit
? ? ? 0,1 0.2? ? 0.075 0.15 1.8? ? 2.5 | Vitamin B 2: average daily riboflavin intake from foods is 2.5 mg in men and 1.5 mg in women...likely safe for most people in doses of up to 400 mg
? ? ? 1.92 4.2? ? 2 2.5 1? ? 16 | Vitamin B 3: amount of niacin for adult males is 16 milligrams (mg) a day. For adult women who aren't pregnant, 14 mg a day...upper limit is 30
? ? ? 140 206? ? 125 225 928? ? 700 | recommended dietary allowance for phosphorus is 700 mg, 3,000 is upper limit
? ? ? 64 105? ? 40? 90 48? ? 400 | Vitamin B 9 AKA Folic acid / folate / etc (mcg) ---- 400....upper limit is 1,000 mcg a day. Also, can cause nerve damage if too much.
? 53.4 ? 416? 1100 ? 150 50 1,464? ? 2,800 | An adequate intake of potassium is 3,400 milligrams (mg) per day for healthy adult males and 2,600 mg per day for healthy adult females
? ? ? 20.9?1.4? ? 17.2? 10 32.4? ? 55 | Selenium (mcg): 55.....upper limit is 400
? ? ? ? 1? 1.2 43%? ? 3 ? 8 minus 1 | water: an adult should get 8 cups a day
? ? ? 0.6 1? ? 0.5 ? 3.52? ? 5 | Vitamin B 5 (pantothenate), reccomended intake is 5 mg per day. Larger amounts (up to 1 gram) seem to be safe for most people.
? ? ? 0.2560.6? ? 0.1 ? 0.4? ? 1.3 | Vitamin B 6 (pyridoxine) for adults 50 and younger is 1.3 milligrams.....100%u2013300 mg causes nerve damage/ pain/ numbness
? ? ? 2.8? 0? ? 0? ? 4.28? ? 2.4 | Vitamin B-12 (Cobalamin) reccommended for adults is 2.4 micrograms, higher doses have been found to be safe ex. 2,000
? ? 0.1? 0.2? 0.2? ? 0.2? 1? 0.08? ? 10 | Vitamin E 10-22 mg....upper limit is 500 mg, ignore 1,000? cuz could hemerrage if lack Vitamin K, they say 1,000 "should" be the limit for safety
? ? 0.8? 0.9? 7.4? ? 0.8? ? 0.8? ? 120 | Vitamin K 90 mcg (women)....120 (men)....Taking 1,000 or less of vitamin K supplements a day is unlikely to cause any harm.....apparently the body makes enough on its own!
? ? ? 120 74.6? ? 45 ? 108? ? 400 | recommended dietary allowance for magnesium for adult men is 400-420 mg per day. The dietary allowance for adult women is 310-320 mg. Doses less than 350 mg daily are usually safe
? ? ? 1.76 1? ? 1.25 ? 4.1? ? 11 | zinc is 8 milligrams (mg) for women and 11 mg for adult men....40mg is the upper limit
? ? 0.2? 15? 5.4? 3? 2? 0.2? 0? ? 35 | Chromium (mcg) is 35 %u03BCg/day for adult men and 25 %u03BCg/day for adult women (20).....upper limit is 1,000
? ? ? 0.22?0.4? ? 0.2? ? 0.096? ? 0.9 | Copper (mg): 0.9....upper limit is 10
? ? 20? 0? 12.4? ? ? 40? 39.2? ? 0.8K,0.8K,1.7K | Omega3 fatty acids,mg:1.1Kmg EPA+DHA,1.6K(men),UL:3K,Min:250%u2013500,1.2K ALA, 1.7(men).body can convert 1-21% of ALA to EPA/DHA
? ? 150? 1.4? 37.3? ? 800? 1400?50? ? 14,000 | Omega-6 fatty acids mg: Females 19%u201350: 12 grams (g) per day, 51 and older: 11 g per day, Males 19%u201350: 17 g per day, 51 and older: 14 g per day
? ? ? ? ? ? ? 20? 352? ? 150 | iodine, mcg, upper limit is 1,100 for adults
? ? ? 18? 1.2? ? ? ? 3? ? 50? | betaine, mg, upper limit is 2,000 for adults
? ? ? 14.6?86.2? ? 11.4?100? 172? ? 500 | choline, mg, "recommends that men and women get 500 milligrams and 425 milligrams", upper limit is 3,500 for adults
? ? ? ? 32? ? ? ? 88? ? 46 | molybdenum, mcg, upper limit is 2mg for adults
? ? ? 0.6? 0.36? ? 2? 8? 1.2? ? 30 | biotin (vitamin B 7), mcg, upper limit is 30,000 for adults
