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New Kidronite Dietary Guidelines: Meals

Staple Food Groups

In order to bring the ideals of the TNR into reality, I created sample meal plans for all types of days and eaters. But all of them have certain staples in common. These staples consist of servings from highly-nutritious, easy-to-prepare, and generally affordable food groups that can be purchased regularly, whether during a fast or on other days, and form the basis of more elaborate meals. Since the staples by themselves go a long way towards fulfilling the TNR, it is recommended to consume the full set of staple foods on as many days as possible. The NKDG staple foods groups are:

Sample Staple Analysis

Given the baseline amounts outlined above, I've chosen some sample foods to fit these staple foods groups; these are the same foods I will use throughout the other sample meal plans for consistency. But here, I have analyzed them alone. This should further help you in your own implementation of the NKDG, as you will know more clearly what foods and nutrients can or should be added, supplemented, or avoided, given a particular day's meals. No Fats and Oils will be included in this sample because they are so variable: based on if the the day is a fast day or not (and, if so, what type of fast), the foods consumed from this group will vary significantly. Vegetables will not be included, either, as they are consumed "to taste". The sample foods are:

This choice of staples provides 837 calories, which means a little over 1,000 more are needed to meet the TNR; that should provide a good deal of flexibility in choosing other foods for the day.

Macronutrients
Nutrient Meal Plan Intake NKDG TNR UL
FATS 5g 105g [n/a]
Saturated and Monounsaturated Fats 1.7g 100g [n/a]
Polyunsaturated Fats 2g 5g 12g (PHD)
ω-3 Polyunsaturated Fats <1g 1g 3g (PHD)
ω-6 Polyunsaturated Fats <1g 4g 9g (PHD)
PROTEINS 42g 75g 150g (PHD)
CARBOHYDRATES 161g 170g [n/a]
Fructose ? 20g 25g (PHD)

The fat content from these staples is very low, but this is no surprise: because different fats and oils are used each day, I didn't include any among the foods I measured. This is the area where most of the calories will have to be added back in. What did slightly surprise me was the amount of polyunsaturated fats: both ω-3 and ω-6 PUFAs are balanced 1:1, at just under 1g each. This can be a good thing, but I wasn't expecting the levels of ω-3 to be so balanced with only the staples included! Protein levels are also predictably low: the beans and oysters provide most of it. This is one more area that could be utilized to add in more calories later. Finally, the carbohydrates are almost perfectly at the TNR, but this is expected: carbohydrates need to be increased a lot on typical lenten days, but other days don't really require that. Thus, this minimum amount of carbohydrates is built into the staple foods from the beginning.

Fat-Soluble Vitamins
Nutrient Meal Plan Intake NKDG TNR UL
Vitamin A 7,121IU 1mg (retinol) / 10mg (β-carotene) 3mg (retinol; US) / 10,000IU (all sources; PHD)
Vitamin D ? 40ng/ml in vivo / ≤100μg in winter 100μg (PHD) / 50μg (US)
Vitamin E >2.8mg >10mg 267mg (PHD) / 1g (US)
Vitamin K >599μg >300μg K1 / >100μg K2 [n/a]

When it comes to fat-soluble vitamins, vitamin A might look fairly good, but remember that the sources for this vitamin are plant-based: they only provide vitamin A precursors, not retinol itself. I often add in some vegetables, which helps bring this number up higher and [hopefully] ensure that the body converts some of the precursors into the active form. Animal-based foods (such as liver) are the best sources, but they are not without their own concerns. Vitamin D levels are probably never going to be met through regular foods alone: supplementation or, preferably, sunlight exposure are the only real options. The fact that this is unmeasured is thus not worrying to me. Vitamin E is very difficult to get without adding in more polyunsaturated fats into the diet, so I am pleased to see the number as high as it is, even though it is much lower than the TNR. Vitamin K1 levels look quite high; this is from the leafy greens and, unless natto, goose liver, and/or supplements are regularly consumed for K2, the leafy greens are the best source of this vitamin.

Water-Soluble Vitamins
Nutrient Meal Plan Intake NKDG TNR UL
Vitamin B1 (Thiamine) 1.1mg 1.2mg [n/a]
Vitamin B2 (Riboflavin) 800μg 1.3mg [n/a]
Vitamin B3 (Niacinamide) 8.5mg 16mg 35mg (US)
Vitamin B5 (Pantothenic Acid) 4.9mg 5mg [n/a]
Vitamin B6 (Pyridoxal-Phosphate) 900μg 1.3mg 100mg (US)
Vitamin B7 (Biotin) ? 30μg [n/a]
Vitamin B9 (Folate) >570μg 400μg 1mg (US)
Vitamin B12 (Cobalamin) 13.5μg 2.4μg [n/a]
Vitamin C (Ascorbic Acid) 636mg >500mg 2g (potential GI discomfort; US)
Choline >106mg 550mg 3.5g (US)

Many of the B vitamins are provided by the beans, which is one of the biggest reasons they were included. Vitamin B1 (thiamine) is already right on target, vitamin B5 (pantothenic acid) is about perfect according to the TNR, and vitamin B9 (folate) is fine, if not already starting to get to high levels. Vitamin B12 (cobalamin) comes from the oysters; there are no plant sources of this vitamin, so shellfish are very important on fast days! The other B vitamins need more help to reach their optimum: B2 (riboflavin) should rise with many other food choices (especially meats and dairy, but also seafood and mushrooms), B3 (niacinamide) can be increased through more animal products (but also starches and beans), and B6 (pyridoxal-phosphate) will steadily climb with the addition of foods from many of the groups. Vitamin C is above the TNR's minimum; the careful selection of fruit is vital to keep this nutrient at optimum levels outside of supplementation. Choline is predictably low: egg provides the majority of this nutrient, and no egg was included in the staple foods. Eggs are practically a staple outside of fast days though; they are simply too cheap and too nutritious not to utilize.

Macrominerals
Nutrient Meal Plan Intake NKDG TNR UL
Calcium (Ca) 272mg 800mg 1.2g (PHD) / 2.5g (US)
Chlorine (Cl) ? 2.3g 3.6g (US)
Magnesium (Mg) 311mg 500mg 2g (PHD) / 350mg (potential GI discomfort; US)
Phosphorus (P) >746mg 700mg 4g (US)
Potassium (K) >2.4g 4.7g [n/a]
Sodium (Na) <200mg 1.5g 2.3g (US)
Sulphur (S) ? [n/a] [n/a]

Beans once again come to the rescue with the macrominerals: the numbers would be horrifically low without beans. Of course, there is room for improvement: calcium is very low because of the lack of dairy. Supplementation may be required for some people during extended fasts because of this, but I think a healthy New Kidronite male should have no problem with the temporary deficiency, as long as dairy is promptly returned to the diet when fasting is over. The other minerals should balance out more easily with the addition of more foods and salt to a day's meal plan.

Microminerals
Nutrient Meal Plan Intake NKDG TNR UL
Boron (B) ? 500μg 20mg (US)
Chromium (Cr) ? 100μg [n/a]
Cobalt (Co) ? [n/a] [n/a]
Copper (Cu) 3.1mg 3mg 10mg (US)
Germanium (Ge) ? [n/a] [n/a]
Iodine (I) ? >300μg 50mg (PHD) / 1.1mg (US)
Iron (Fe) 13.6mg 8mg 45mg (US)
Lithium (Li) ? <2mg [n/a]
Manganese (Mn) >2.8mg <5mg 5mg (PHD) / 11mg (US)
Molybdenum (Mo) ? 45μg 2mg (US)
Nickel (Ni) ? <1mg 1mg (US)
Selenium (Se) >116μg 300μg 400μg (US)
Silicon (Si) ? [n/a] [n/a]
Vanadium (V) ? <1.5mg 1.8mg (US)
Zinc (Zn) 19.1mg 20mg 40mg (US)

Unfortunately, most of the microminerals are not measured, so I can't analyze them. Of those that are, iron already seems high. This is not due to one food group, though; all the groups contribute a measurable amount of this element. Thankfully, most of the sources are plant-based and thus hard to absorb, so an excess is unlikely. The big sources of copper—both here and in almost every other meal plan—are the oysters and mushrooms. I do not know how absorbable this copper is, but organ meats are a good animal source if more is required. Zinc is held up almost solely by the oysters: take away the oysters, and you will take away the zinc. This micronutrient is fairly hard to get (as is copper, to a lesser degree), so the oysters should probably stay in most people's meal plans. Manganese is fairly low, given the amount of beans and starches included in the staples. Of course, it is very easy—almost too easy—to raise when adding in more foods for a given day, so great care should be taken here. Selenium looks low, but this is not bad for a baseline amount. The amount in the TNR is actually a bit high, and I don't think the selenium content of all the staple foods is well measured. Thus, the amount of this element seems fine to me.

Sample Meal Plans

Building off of the staple food groups, I have created some even more specific sample meal plans. They should serve as a guide for each kind of day, whether fasting or feasting, to help you consume the proper balance of foods. Each sample plan includes a full nutritional breakdown and analysis (further below) so you can better understand the how and why. Obviously, no one is expected to follow these exact plans everyday, but they should help provide a good average for measuring the intake of various nutrients. As the plans use almost only foods that are listed as "Good" in their categories, choosing other foods may slightly lower the levels of some nutrients and/or increase the amount of undesirable nutrients (e.g., manganese and fructose) and/or antinutrients (e.g., phytic acid and oxalic acid); if you are unsure about a food, research it. All foods are measured in their raw state unless otherwise noted; preparation and cooking will change their nutritional content. All nutritional data was gathered from NutritionData in April, 2014. The outlines of the sample plans are:

Lenten: Typical

Lenten: Wine & Oil

Lenten: Fish

Regular: Dairy

Regular: Meat

Note that if a person reqires more food for caloric reasons, the best two categories to add servings to are Fats and Oils and Starches: Fats and Oils can potentially add a large amount of "free" calories (calories that do not otherwise change the overall nutrient intake of the day), while Staches will add carbohydrate calories and help replenish glycogen stores, which may be depleted if demanding physical activity is undertaken.

Meal Plan Analysis

Lenten: Typical

Sample Meal Plan

My sample meal plan for typical lenten days contains 1,896 calories. Overall, it is very nutritionally balanced and is a good baseline for constructing meals during fasting periods. The foods are:

Macronutrients
Nutrient Meal Plan Intake NKDG TNR UL
FATS 39.7g 105g [n/a]
Saturated and Monounsaturated Fats >30.5g 100g [n/a]
Polyunsaturated Fats >5.3g 5g 12g (PHD)
ω-3 Polyunsaturated Fats >1.6g 1g 3g (PHD)
ω-6 Polyunsaturated Fats >3.4g 4g 9g (PHD)
PROTEINS 78.3g 75g 150g (PHD)
CARBOHYDRATES 317g 170g [n/a]
Fructose ? 20g 25g (PHD)

The macronutrient content for a typical lenten day is not surprising: fats are low, protein is right on target, and carbs are high. Fats could be increased, but not without consequence: more olives and avocados could be eaten, but at the cost of throwing off otherwise good amounts of polyunsaturated fats. Coconut will add negligible amounts of PUFAs, but has a fairly high amount of manganese per serving; well over 10% of the manganese in this sample plan is due to only 2 servings of coconut! Therefore, most of the fat will have to be made from starches or pulled from the body's stores, but that seems to be part of the physical effects of fasting. Fructose isn't measured directly, but should be fairly low, given the high amount of safer starches selected.

Fat-Soluble Vitamins
Nutrient Meal Plan Intake NKDG TNR UL
Vitamin A 11,564IU 1mg (retinol) / 10mg (β-carotene) 3mg (retinol; US) / 10,000IU (all sources; PHD)
Vitamin D >128IU 40ng/ml in vivo / ≤100μg in winter 100μg (PHD) / 50μg (US)
Vitamin E >6.6mg >10mg 267mg (PHD) / 1g (US)
Vitamin K >666μg >300μg K1 / >100μg K2 [n/a]

Fat-soluble vitamins are difficult to assess, but the meal plan looks to provide about an ideal amount of Vitamin A; all the sources are natural and many are not easily absorbed, so I have little concern about it being slightly over the PHD's UL. Vitamin D is primarily obtained via sunlight, not diet, so adequate time in the sun is important. Vitamin E is on the low side, but so are polyunsaturated fats, which are one of the chief reasons why vitamin E is needed. And vitamin K levels, while apparently very high, are fine: most of this is vitamin K1 and, because of the large excess, the body should begin to convert some of it to K2.

Water-Soluble Vitamins
Nutrient Meal Plan Intake NKDG TNR UL
Vitamin B1 (Thiamine) 1.6mg 1.2mg [n/a]
Vitamin B2 (Riboflavin) 1.3mg 1.3mg [n/a]
Vitamin B3 (Niacinamide) 19.1mg 16mg 35mg (US)
Vitamin B5 (Pantothenic Acid) 8mg 5mg [n/a]
Vitamin B6 (Pyridoxal-Phosphate) 2mg 1.3mg 100mg (US)
Vitamin B7 (Biotin) ? 30μg [n/a]
Vitamin B9 (Folate) >713μg 400μg 1mg (US)
Vitamin B12 (Cobalamin) 14.4μg 2.4μg [n/a]
Vitamin C (Ascorbic Acid) 719mg >500mg 2g (potential GI discomfort; US)
Choline >199mg 550mg 3.5g (US)

I don't need to say much about the B vitamins: all are above the TNR. (Vitamin B7, biotin, wasn't measured, but should be adequate; deficiencies are very rare.) The only possible concern is the high amount of vitamin B9 (folate), but the folate is all from natural sources, not folic acid. In fact, the levels of these vitamins are so good that a serving of beans could easily be cut out without causing any problems for a healthy person; the manganese intake would drop, too! Vitamin C is well over the TNR's minimum. Choline is the only real issue, in my opinion: supplementation may be required to get an adequate intake of this essential nutrient during extended fasts if a deficiency is suspected.

Macrominerals
Nutrient Meal Plan Intake NKDG TNR UL
Calcium (Ca) 422mg 800mg 1.2g (PHD) / 2.5g (US)
Chlorine (Cl) ? 2.3g 3.6g (US)
Magnesium (Mg) 505mg 500mg 2g (PHD) / 350mg (potential GI discomfort; US)
Phosphorus (P) >1.4g 700mg 4g (US)
Potassium (K) >3.7g 4.7g [n/a]
Sodium (Na) 354mg 1.5g 2.3g (US)
Sulphur (S) ? [n/a] [n/a]

The macrominerals are not all measured: there is no data on chlorine or sulphur, but neither of these should be an issue with the variety provided by the sample meal plan. Both calcium and sodium levels are low, but this is not surprising. Calcium is difficult to get from non-dairy sources, and even harder to absorb from them. Supplementation is probably not required for men due to the cycles of fasting and non-fasting days, but the possibility should not be excluded. Sodium is only low because of the lack of processed foods and the fact that raw minerals were not measured: salting food during cooking and eating should bring this amount up to the proper level. Phosphorus seems high, but this mineral is often bound in phytic acid so, even with proper preparation, absorption will be lower.

Microminerals
Nutrient Meal Plan Intake NKDG TNR UL
Boron (B) ? 500μg 20mg (US)
Chromium (Cr) ? 100μg [n/a]
Cobalt (Co) ? [n/a] [n/a]
Copper (Cu) 4.2mg 3mg 10mg (US)
Germanium (Ge) ? [n/a] [n/a]
Iodine (I) ? >300μg 50mg (PHD) / 1.1mg (US)
Iron (Fe) 22.9mg 8mg 45mg (US)
Lithium (Li) ? <2mg [n/a]
Manganese (Mn) >5.9mg <5mg 5mg (PHD) / 11mg (US)
Molybdenum (Mo) ? 45μg 2mg (US)
Nickel (Ni) ? <1mg 1mg (US)
Selenium (Se) >198μg 300μg 400μg (US)
Silicon (Si) ? [n/a] [n/a]
Vanadium (V) ? <1.5mg 1.8mg (US)
Zinc (Zn) 24.1mg 20mg 40mg (US)

Microminerals are the most poorly measured class of nutrients; most have no data, so it is difficult to make statements about them. Of those that are measured, iron is the only one that seems wildly excessive to me. However, because many of the sources of iron in this meal plan are plant-based, absorption will be low. Likewise, copper is slightly higher than the TNR, but this does not concern me. Zinc is right on target and manganese, while one of the microminerals the NKDG seeks to minimize, is very near the ideal amount, especially given the large amount of plant-based foods. Selenium looks lower than it should be, but this may be due to incomplete measurement; it appears low on all the sample meal plans. Eating more mushrooms or minor supplementation may not even be necessary.

Lenten: Wine & Oil

Sample Meal Plan

My sample meal plan for wine & oil days contains 1,990 calories and is remarkably similar to the typical lenten plan, except the fats are moderately increased and the starches decreased. This leads to some questions about nutrient density, but the point of this meal plan was to show the ease of obtaining safe (almost "free") calories from oil which will not affect the nutrient balance one way or another; more starches and/or beans can be added back in to bump up the nutrients in this plan. The foods are:

Macronutrients
Nutrient Meal Plan Intake NKDG TNR UL
FATS 91.1g 105g [n/a]
Saturated and Monounsaturated Fats >78.5g 100g [n/a]
Polyunsaturated Fats >6.7g 5g 12g (PHD)
ω-3 Polyunsaturated Fats >1.6g 1g 3g (PHD)
ω-6 Polyunsaturated Fats >4.8g 4g 9g (PHD)
PROTEINS 66.1g 75g 150g (PHD)
CARBOHYDRATES 236g 170g [n/a]
Fructose ? 20g 25g (PHD)

The macronutrient content for a wine & oil day is much closer to the TNR than a typical lenten day: fats are only a little low, protein is just below its ideal, and carbs are moderately high. Fats (and thus calories) can now be added with almost no negative consequences: I think coconut oil is probably the safest choice for this purpose.

Fat-Soluble Vitamins
Nutrient Meal Plan Intake NKDG TNR UL
Vitamin A 11,425IU 1mg (retinol) / 10mg (β-carotene) 3mg (retinol; US) / 10,000IU (all sources; PHD)
Vitamin D >128IU 40ng/ml in vivo / ≤100μg in winter 100μg (PHD) / 50μg (US)
Vitamin E >8.4mg >10mg 267mg (PHD) / 1g (US)
Vitamin K >663μg >300μg K1 / >100μg K2 [n/a]

Most of the analysis for the fat-soluble vitamins is the same as for the typical lenten plan because the sources of these vitamins are the same. There is one change to note, though: vitamin E. Because of the possibility of adding in oils (specifically, red palm, olive, and avocado oils), it is very easy to increase this nutrient. With only one serving of extra virgin olive oil, the amount of vitamin E jumped over 25%, nearly to the level the TNR suggests. The only downside is the slightly higher polyunsaturated fat content of these oils; the vitamin E itself should help mitigate any negative oxidative effects, though.

Water-Soluble Vitamins
Nutrient Meal Plan Intake NKDG TNR UL
Vitamin B1 (Thiamine) 1.3mg 1.2mg [n/a]
Vitamin B2 (Riboflavin) 1.0mg 1.3mg [n/a]
Vitamin B3 (Niacinamide) 12.6mg 16mg 35mg (US)
Vitamin B5 (Pantothenic Acid) 6.1mg 5mg [n/a]
Vitamin B6 (Pyridoxal-Phosphate) 1.2mg 1.3mg 100mg (US)
Vitamin B7 (Biotin) ? 30μg [n/a]
Vitamin B9 (Folate) >598μg 400μg 1mg (US)
Vitamin B12 (Cobalamin) 14.4μg 2.4μg [n/a]
Vitamin C (Ascorbic Acid) 708mg >500mg 2g (potential GI discomfort; US)
Choline >181mg 550mg 3.5g (US)

With the removal of some of the starches from this sample plan, the levels of B vitamins are lower. They are still almost all near the TNR, so this is not a big issue; as noted earlier, the addition of more starches or beans to the plan will easily bump the numbers back up if there is any concern. Vitamin C is still well over the TNR's minimum. Choline remains the only big issue: supplementation may be required to get enough of this essential nutrient.

Macrominerals
Nutrient Meal Plan Intake NKDG TNR UL
Calcium (Ca) 373mg 800mg 1.2g (PHD) / 2.5g (US)
Chlorine (Cl) ? 2.3g 3.6g (US)
Magnesium (Mg) 381mg 500mg 2g (PHD) / 350mg (potential GI discomfort; US)
Phosphorus (P) >1g 700mg 4g (US)
Potassium (K) >2.9g 4.7g [n/a]
Sodium (Na) 329mg 1.5g 2.3g (US)
Sulphur (S) ? [n/a] [n/a]

When it comes to macrominerals, calcium and sodium levels are still low. Magnesium is a bit lower due to the removal of some of the starches. Potassium is also quite low, but any number of food-based solutions exist for dealing with the issue (starches, beans, leafy greens, etc.). Supplementation is also a possibility, but deficiency is rare in healthy adults.

Microminerals
Nutrient Meal Plan Intake NKDG TNR UL
Boron (B) ? 500μg 20mg (US)
Chromium (Cr) ? 100μg [n/a]
Cobalt (Co) ? [n/a] [n/a]
Copper (Cu) 3.6mg 3mg 10mg (US)
Germanium (Ge) ? [n/a] [n/a]
Iodine (I) ? >300μg 50mg (PHD) / 1.1mg (US)
Iron (Fe) 17.3mg 8mg 45mg (US)
Lithium (Li) ? <2mg [n/a]
Manganese (Mn) >3.9mg <5mg 5mg (PHD) / 11mg (US)
Molybdenum (Mo) ? 45μg 2mg (US)
Nickel (Ni) ? <1mg 1mg (US)
Selenium (Se) >161μg 300μg 400μg (US)
Silicon (Si) ? [n/a] [n/a]
Vanadium (V) ? <1.5mg 1.8mg (US)
Zinc (Zn) 21.2mg 20mg 40mg (US)

Nothing new needs to be noted about microminerals except for manganese. This is one of the nutrients the NKDG seeks to minimize and, compared to the typical lenten meal plan, it has been taken down into the safe range.

Lenten: Fish

Sample Meal Plan

My sample meal plan for fish days contains 1,935 calories and is still similar to the typical lenten plan, except the fats are even higher and carbs have been further reduced. This meal plan is almost perfect from a nutritional standpoint, based on the TNR. The foods are:

Macronutrients
Nutrient Meal Plan Intake NKDG TNR UL
FATS 109g 105g [n/a]
Saturated and Monounsaturated Fats >93.2g 100g [n/a]
Polyunsaturated Fats >9.2g 5g 12g (PHD)
ω-3 Polyunsaturated Fats >3g 1g 3g (PHD)
ω-6 Polyunsaturated Fats >5.8g 4g 9g (PHD)
PROTEINS 79.4g 75g 150g (PHD)
CARBOHYDRATES 171g 170g [n/a]
Fructose ? 20g 25g (PHD)

The macronutrient content for a fish day is so close to the TNR that it would be difficult to fine tune it any more! Only the polyunsaturated fats are a concern but, with the large amount of vitamin E and the infrequency of fish days, I do not believe this is a problem. If polyunsaturated fats needed to be tamed, however, the fix is easy: less fish, less olive oil, and more coconut oil.

Fat-Soluble Vitamins
Nutrient Meal Plan Intake NKDG TNR UL
Vitamin A 11,753IU 1mg (retinol) / 10mg (β-carotene) 3mg (retinol; US) / 10,000IU (all sources; PHD)
Vitamin D >912IU 40ng/ml in vivo / ≤100μg in winter 100μg (PHD) / 50μg (US)
Vitamin E >11.7mg >10mg 267mg (PHD) / 1g (US)
Vitamin K >665μg >300μg K1 / >100μg K2 [n/a]

With the addition of fish, the analysis for the fat-soluble vitamins becomes fairly interesting. The fish (not to mention all of the olive products) significantly bump up the vitamin E level to above the TNR; this is great, due to the higher amounts of polyunsaturated fats in this sample plan. Vitamin D is also starting to jump up very quickly: seafood is really the only decent source of this vitamin outside of sunlight exposure or supplementation, so it is not surprising to see the increase. Vitamin A and K status is largely unchanged from the other lenten meal plans.

Water-Soluble Vitamins
Nutrient Meal Plan Intake NKDG TNR UL
Vitamin B1 (Thiamine) 1.4mg 1.2mg [n/a]
Vitamin B2 (Riboflavin) 1.1mg 1.3mg [n/a]
Vitamin B3 (Niacinamide) 22.5mg 16mg 35mg (US)
Vitamin B5 (Pantothenic Acid) 6.0mg 5mg [n/a]
Vitamin B6 (Pyridoxal-Phosphate) 1.5mg 1.3mg 100mg (US)
Vitamin B7 (Biotin) ? 30μg [n/a]
Vitamin B9 (Folate) >601μg 400μg 1mg (US)
Vitamin B12 (Cobalamin) 24.5μg 2.4μg [n/a]
Vitamin C (Ascorbic Acid) 707mg >500mg 2g (potential GI discomfort; US)
Choline >225mg 550mg 3.5g (US)

With the removal of even more starches from this sample plan, only vitamin B2 (riboflavin) remains slightly below the TNR; the fish make up for the differences and once again push some of the B vitamins to quite impressive levels. Niacinamide is starting to approach the UL according to the US guidelines (whether or not they are accurate), but is still within tolerance. Vitamin C remains well over the TNR's minimum. Choline is still the only issue: it is higher with the addition of fish, but supplementation may be required to get enough of this essential nutrient.

Macrominerals
Nutrient Meal Plan Intake NKDG TNR UL
Calcium (Ca) 395mg 800mg 1.2g (PHD) / 2.5g (US)
Chlorine (Cl) ? 2.3g 3.6g (US)
Magnesium (Mg) 386mg 500mg 2g (PHD) / 350mg (potential GI discomfort; US)
Phosphorus (P) >1.1g 700mg 4g (US)
Potassium (K) >3.2g 4.7g [n/a]
Sodium (Na) >1.7g 1.5g 2.3g (US)
Sulphur (S) ? [n/a] [n/a]

Calcium is still difficult to get, even on a fish day, so it remains low; supplementation is probably not required for men due to the cycles of fasting and non-fasting days, but the possibility should not be excluded. Sodium has jumped up to just above the TNR because of the brined green olives. Magnesium is still a bit lower than the TNR due to the removal of most of the starches, though the fish added some back in. Potassium is back up to acceptable levels but still below the recommendation; any number of food-based solutions exist for dealing with the issue (starches, beans, leafy greens, etc.), though. Supplementation is also a possibility.

Microminerals
Nutrient Meal Plan Intake NKDG TNR UL
Boron (B) ? 500μg 20mg (US)
Chromium (Cr) ? 100μg [n/a]
Cobalt (Co) ? [n/a] [n/a]
Copper (Cu) 3.4mg 3mg 10mg (US)
Germanium (Ge) ? [n/a] [n/a]
Iodine (I) ? >300μg 50mg (PHD) / 1.1mg (US)
Iron (Fe) 16.9mg 8mg 45mg (US)
Lithium (Li) ? <2mg [n/a]
Manganese (Mn) >3mg <5mg 5mg (PHD) / 11mg (US)
Molybdenum (Mo) ? 45μg 2mg (US)
Nickel (Ni) ? <1mg 1mg (US)
Selenium (Se) >207μg 300μg 400μg (US)
Silicon (Si) ? [n/a] [n/a]
Vanadium (V) ? <1.5mg 1.8mg (US)
Zinc (Zn) 20.7mg 20mg 40mg (US)

Zinc is right on target again. Even with the addition of fish, the oysters had to remain in the meal plan in order to maintain the zinc levels, though; this demonstrates the huge importance of oysters in a lenten diet. Manganese, one of the microminerals the NKDG seeks to minimize, has been taken down even further; it might even be a bit on the low side again! Selenium is higher than before, but only slightly; this may be due to incomplete measurement.

Regular: Dairy

Sample Meal Plan

My sample meal plan for dairy days contains 1,898 calories. If this meal plan were used merely for reasons of fasting, it would only be needed during the week of Cheesefare! But its inclusion here is more a matter of thoroughness: dairy maybe easier for some to produce, acquire, and/or consume than meat products. The macronutritional content of the meal looks similar to that of fish day, but protein is higher and calcium and choline—a vital nutrient that is very easy to get from eggs—are finally abundant. The foods are:

Macronutrients
Nutrient Meal Plan Intake NKDG TNR UL
FATS 99.2g 105g [n/a]
Saturated and Monounsaturated Fats >83.8g 100g [n/a]
Polyunsaturated Fats >6.4g 5g 12g (PHD)
ω-3 Polyunsaturated Fats >1.5g 1g 3g (PHD)
ω-6 Polyunsaturated Fats >4.5g 4g 9g (PHD)
PROTEINS 87g 75g 150g (PHD)
CARBOHYDRATES 174g 170g [n/a]
Fructose ? 20g 25g (PHD)

The macronutrient content for a the sample dairy plan is close to the TNR in most areas. The protein is slightly higher and the fats are slightly lower, but these differences are only minor; the TNR is fairly conservative here, relative to the ULs.

Fat-Soluble Vitamins
Nutrient Meal Plan Intake NKDG TNR UL
Vitamin A 13628IU 1mg (retinol) / 10mg (β-carotene) 3mg (retinol; US) / 10,000IU (all sources; PHD)
Vitamin D >62.2IU 40ng/ml in vivo / ≤100μg in winter 100μg (PHD) / 50μg (US)
Vitamin E >5.8mg >10mg 267mg (PHD) / 1g (US)
Vitamin K >651μg >300μg K1 / >100μg K2 [n/a]

The analysis of the fat-soluble vitamins looks like the typical lenten day again: high vitamin A (mainly from plant sources), low vitamin D (as sunlight is the best source), and below-TNR levels of vitamin E (the polyunsaturated fats are within tolerance, so I think slightly decreased vitamin E levels are fine). But things get very different with vitamin K: no longer is the vitamin K all or mostly K1; with the addition of fermented dairy, actual K2 is brought into a meal plan. It is not specifically measured, but its presence means that, despite similar levels of vitamin K overall, the activity of this vitamin should be much more potent.

Water-Soluble Vitamins
Nutrient Meal Plan Intake NKDG TNR UL
Vitamin B1 (Thiamine) 1.4mg 1.2mg [n/a]
Vitamin B2 (Riboflavin) 2.1mg 1.3mg [n/a]
Vitamin B3 (Niacinamide) 9.4mg 16mg 35mg (US)
Vitamin B5 (Pantothenic Acid) 8.0mg 5mg [n/a]
Vitamin B6 (Pyridoxal-Phosphate) 1.3mg 1.3mg 100mg (US)
Vitamin B7 (Biotin) ? 30μg [n/a]
Vitamin B9 (Folate) >685μg 400μg 1mg (US)
Vitamin B12 (Cobalamin) 17.3μg 2.4μg [n/a]
Vitamin C (Ascorbic Acid) 707mg >500mg 2g (potential GI discomfort; US)
Choline >561mg 550mg 3.5g (US)

Most of the B vitamin levels look very typical. The big exception is vitamin B3 (niacinamide): it is surprisingly low. With the removal of most of the fish and shellfish, there is no really good source. However, the remedy is simple: add back in more fish or shellfish if there is a risk of deficiency. Vitamin B2 (riboflavin) is higher than usual, but this is an effect of the eggs and is not concerning to me. Vitamin C continues to remain well over the TNR's minimum; the small amount of carefully chosen fruit in the meal plans makes a huge difference. And—finally—choline is on target; it is slightly above the TNR! As noted before, this is due to the eggs: other than shrimp, industrially-produced lecithin (which is questionable), yeast extracts, and supplements, there is no good way to get choline besides eating eggs.

Macrominerals
Nutrient Meal Plan Intake NKDG TNR UL
Calcium (Ca) >1g 800mg 1.2g (PHD) / 2.5g (US)
Chlorine (Cl) ? 2.3g 3.6g (US)
Magnesium (Mg) 381mg 500mg 2g (PHD) / 350mg (potential GI discomfort; US)
Phosphorus (P) >1.5g 700mg 4g (US)
Potassium (K) >3.1g 4.7g [n/a]
Sodium (Na) >1g 1.5g 2.3g (US)
Sulphur (S) ? [n/a] [n/a]

With the addition of dairy products, calcium is now at [actually, slightly above] the TNR; there are just no good plant or seafood sources of this macromineral to run to on lenten days. Little needs to be said about the other measured macronutrients: sodium will be increased when food is salted and magnesium can be brought closer to the TNR either with more starches or fish. Potassium is a bit harder to raise, but more starches, beans, or leafy greens will steadily elevate the numbers.

Microminerals
Nutrient Meal Plan Intake NKDG TNR UL
Boron (B) ? 500μg 20mg (US)
Chromium (Cr) ? 100μg [n/a]
Cobalt (Co) ? [n/a] [n/a]
Copper (Cu) 3.4mg 3mg 10mg (US)
Germanium (Ge) ? [n/a] [n/a]
Iodine (I) ? >300μg 50mg (PHD) / 1.1mg (US)
Iron (Fe) 18mg 8mg 45mg (US)
Lithium (Li) ? <2mg [n/a]
Manganese (Mn) >3mg <5mg 5mg (PHD) / 11mg (US)
Molybdenum (Mo) ? 45μg 2mg (US)
Nickel (Ni) ? <1mg 1mg (US)
Selenium (Se) >184μg 300μg 400μg (US)
Silicon (Si) ? [n/a] [n/a]
Vanadium (V) ? <1.5mg 1.8mg (US)
Zinc (Zn) 24.2mg 20mg 40mg (US)

Zinc is still right near the TNR due to the oysters, most of the excess iron is plant-based and thus hard to absorb, and manganese continues to stay low as the starches and lower-density fatty foods (e.g., avocado, olive, and coconut) are replaced with dairy and pure fats. Selenium is still not meeting the TNR; again, due to the consistently low numbers, this may be due to incomplete measurement. Eating more mushrooms or minor supplementation are always options if this is a concern, though.

Regular: Meat

Sample Meal Plan

My sample meal plan for meat days contains 1,885 calories. This plan is quite interesting because, based on the recommendations I had heard from other sources, I expected meats (especially organ meats) to about be the centerpiece of a person's diet. But, it turns out, when I ran the numbers myself I found that meats are hard to work into the TNR! Organ meats, especially livers, are too overloaded with nutrients like vitamin B3 (niacinamide), vitamin B9 (folate), copper, and iron to make daily consumption safe, in my opinion. The protein levels will also be hard to keep down, if that wasn't already obvious. Thus, while integrating meat, I've once again relied on foods from the other sample plans (though I've taken out the vegetables) and used the meat to supplement, not replace, their nutritional content in most instances. The foods are:

Macronutrients
Nutrient Meal Plan Intake NKDG TNR UL
FATS 96.1g 105g [n/a]
Saturated and Monounsaturated Fats >80g 100g [n/a]
Polyunsaturated Fats >6.7g 5g 12g (PHD)
ω-3 Polyunsaturated Fats >1.5g 1g 3g (PHD)
ω-6 Polyunsaturated Fats >4.4g 4g 9g (PHD)
PROTEINS 98g 75g 150g (PHD)
CARBOHYDRATES 163g 170g [n/a]
Fructose ? 20g 25g (PHD)

The macronutrient content for a the sample meat plan is high on protein, as noted earlier. The TNR has a fairly conservative limit for protein intake, though, so I don't see this as being a problem.

Fat-Soluble Vitamins
Nutrient Meal Plan Intake NKDG TNR UL
Vitamin A 15,886IU 1mg (retinol) / 10mg (β-carotene) 3mg (retinol; US) / 10,000IU (all sources; PHD)
Vitamin D >32.8IU 40ng/ml in vivo / ≤100μg in winter 100μg (PHD) / 50μg (US)
Vitamin E >5.8mg >10mg 267mg (PHD) / 1g (US)
Vitamin K >606μg >300μg K1 / >100μg K2 [n/a]

When it comes to fat-soluble vitamins, the vitamin A level is the most outstanding number. Even after taking out the vegetables, which were noticeable contributors to the vitamin A total, the number is still very high. Since a lot of the vitamin A is now from animal sources and in a more powerful form, this is a bit concerning: I don't think a healthy New Kidronite adult will have any trouble with this much vitamin A over the short term, but it is well above the PHD UL and could have negative effects in the longer term unless both vitamin D and K levels are kept in optimal ranges. Vitamin E is once again below the TNR but, as the amount of PUFAs in this plan are on target, that does not worry me.

Water-Soluble Vitamins
Nutrient Meal Plan Intake NKDG TNR UL
Vitamin B1 (Thiamine) 1.4mg 1.2mg [n/a]
Vitamin B2 (Riboflavin) 2.7mg 1.3mg [n/a]
Vitamin B3 (Niacinamide) 18.1mg 16mg 35mg (US)
Vitamin B5 (Pantothenic Acid) 10.3mg 5mg [n/a]
Vitamin B6 (Pyridoxal-Phosphate) 1.8mg 1.3mg 100mg (US)
Vitamin B7 (Biotin) ? 30μg [n/a]
Vitamin B9 (Folate) >956μg 400μg 1mg (US)
Vitamin B12 (Cobalamin) 26.9μg 2.4μg [n/a]
Vitamin C (Ascorbic Acid) 646mg >500mg 2g (potential GI discomfort; US)
Choline >506mg 550mg 3.5g (US)

All of the B vitamin levels look fine except for vitamin B9 (folate): it is almost at the UL. Actually, given the fact that this nutrient is not measured in every food, it is not impossible that it is already over the UL. This is very concerning, and seems to be high not only in chicken liver, but in other livers as well. This is one more reason to practice moderation: while liver is a superfood, it is best enjoyed a few times a week, not daily. Vitamin C continues to stay above the TNR's minimum. And choline is once again at the TNR. It is raised partly by the liver, but egg still provides the majority of this nutrient.

Macrominerals
Nutrient Meal Plan Intake NKDG TNR UL
Calcium (Ca) 888mg 800mg 1.2g (PHD) / 2.5g (US)
Chlorine (Cl) ? 2.3g 3.6g (US)
Magnesium (Mg) 370mg 500mg 2g (PHD) / 350mg (potential GI discomfort; US)
Phosphorus (P) >1.6g 700mg 4g (US)
Potassium (K) >3g 4.7g [n/a]
Sodium (Na) >900mg 1.5g 2.3g (US)
Sulphur (S) ? [n/a] [n/a]

Calcium is still at the TNR, but this is due to dairy, not meat. The continued reduction in plant foods is responsible for the lower levels of magnesium and potassium, but the numbers still look fairly reasonable to me.

Microminerals
Nutrient Meal Plan Intake NKDG TNR UL
Boron (B) ? 500μg 20mg (US)
Chromium (Cr) ? 100μg [n/a]
Cobalt (Co) ? [n/a] [n/a]
Copper (Cu) 3.5mg 3mg 10mg (US)
Germanium (Ge) ? [n/a] [n/a]
Iodine (I) ? >300μg 50mg (PHD) / 1.1mg (US)
Iron (Fe) 22.2mg 8mg 45mg (US)
Lithium (Li) ? <2mg [n/a]
Manganese (Mn) >3mg <5mg 5mg (PHD) / 11mg (US)
Molybdenum (Mo) ? 45μg 2mg (US)
Nickel (Ni) ? <1mg 1mg (US)
Selenium (Se) >198μg 300μg 400μg (US)
Silicon (Si) ? [n/a] [n/a]
Vanadium (V) ? <1.5mg 1.8mg (US)
Zinc (Zn) 27.9mg 20mg 40mg (US)

Little has changed from the dairy plan with the exception of zinc and iron: zinc is actually rising due to the meat, which doesn't seem to me to be a bad thing. But iron is also rising: it is at a level comparable to the typical lenten plan, but more of the sources are animal-based. This means higher absorption which, given the low UL of iron, is probably not ideal; however, this is nowhere near an acutely dangerous level for anyone that doesn't have an iron-related genetic disorder.

Metadata

Description

This is one of the four main parts of the NKDG; it provides general meal plans, specific examples, and thorough analysis in order to help people who are following the NKDG to meet the Typical Nutrient Recommendations (TNR). Note that the different parts of the New Kidronite Dietary Guidelines are not meant to be used in isolation; please consult the other documents! The key principles of the NKDG, and well as more background on the project, can be found at New Kidronite Dietary Guidelines: Principles. Please also remember my Legal Disclaimers.

Authorship

I started working on a text file called "Healthy Eating" on December 24, 2013. After spending a few weeks both adding more information to it and streamlining it, I converted it into HTML and gave it the name "New Kidronite Dietary Guidelines" on January 31, 2013. Later, on March 22, 2014, I decided to split up all my work into smaller documents for ease of use, though this one wasn't formally split until April 12, 2014. I last modified the contents on December 28, 2014.

I created this metadata on April 12, 2014 and last modified it on April 14, 2014.

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